Synopses & Reviews
THE WAY TO PHYSICAL PERFECTION
Its body sculpting at its best–the best exercises, the best nutrition plan, and the best training schedule out there, anywhere.
The Body Sculpting Bible for Men, Revised Edition is now bigger and better than ever! Now with updated and revised material, it contains all the original detailed exercises that made it a bestselling phenomenon, plus:
•a thoroughly revised diet and nutrition section, including before and after workout meals
•three new workouts focusing on losing body fat, toning and shaping, and bulking up
•dozens of new exercises and variations, complete with all-inclusive directions and photos
•a 30-minute instructional DVD to show exactly the right form for maximum results
This comprehensive guide includes not only exercises but also nutritional tips, psychological tricks, meal charts, workout graphs, different fitness plans, the inside scoop on bodybuilding supplements, advice on keeping fit while traveling, and weightlifting information for teens and seniors.
The 14-Day Body Sculpting Workout for Men drives your body hard in two-week increments so the workout never stays the same for long and the results–washboard abs, a chiseled chest, big guns, broad shoulders, and tight buns–just keep on coming.
The Body Sculpting Bible for Men, Revised Edition is the gold standard for body sculpting. Its everything you've ever wanted in a fitness book and everything you've ever wanted in a training regimen–and it will give you everything you've ever wanted in a body.
Visit us online at www.bodysculptingbible.com.
The complete guide for men who seek the perfect physique, this handbook--written by two certified trainers--reveals a sure-fire plan for male body sculpting. 100 photos.
About the Author
Hugo A. Rivera
is an ISSA Certified Personal Trainer and fitness expert with fifteen years of bodybuilding experience. He now resides in Clearwater, Florida.
James Villepigue is an ISSA Certified Personal Trainer and counselor who has been active in health and fitness for the past fifteen years. He lives in New York.
Table of Contents
Introduction: The Weight Loss Obsession
A Book Designed Only for Men
The 14-Day Body Sculpting Workout
More on the 14-Day Body Sculpting Workout
PART 1: THE FOUNDATIONS OF PHYSICAL PERFECTION
CHAPTER 1: COMMON MYTHS & MISCONCEPTIONS 11
Common Myths Debunked
Fat Burning Creams
Weight Loss Clinics
Drugs for Weight Loss
The Most Common & Fatal Dieters Mistake: Thinking that Eating Less is Better
Low Carb/High Protein/High Fat Diets
Steroids; The Good, the Bad and the Ugly
CHAPTER 2: THE POWER OF THE MIND: POWERFUL METHODS FOR ACHIEVING SUCCESS
Things Dont Always Have to Be As Complicated As They Might Seem
Different Routines: Some Work, Most Dont!
Expectations and Desire; Expect and You Shall Receive
Mind Sculpting: Visualization and Mental Imagery (Think and Become!)
Applying the Visualization Technique: An Introduction to Self-Hypnosis for Unprecedented Results
The Zone-Tone Concept
The 10 Commandments of Body Sculpting Perfection
Lifes Dilemmas, Simple Solutions; Some People Make Excuses, Others Find Solutions
The Blueprint for a Perfect Body
The Many Benefits of Exercise and Correct Eating: You Will Get Much MoreThan You Hoped For!
Turn Off the Stress Light!
The Formula for Success
The First Component: Determination
The Other Components of the Formula for Success
PART 2: THE BUILDING BLOCKS OF BODY SCULPTING
CHAPTER 3: TRAINING
Characteristics of a Good Weight-Training Program
Putting It All Together
How Does the 14-Day Body Sculpting Workout Work?
Choosing the Best Time to Work Out
How Fast Should You Lift the Weight?
Breathing While Performing an Exercise
Warming Up Before Training and Stretching
Selecting the Weight for Each Exercise 61
CHAPTER 4: NUTRITION
Characteristics of a Good Nutrition Program
Designing Your Body Sculpting Diet
Break-In Body Sculpting Diet Plan
The 14-Day Body Sculpting Diet Plan
Advanced Body Sculpting Diet Plan
Designing Your Diet
Dieting to Add Muscle Mass
Tips for Choosing Foods
Quick and Easy Recipes
Eating on the Run: Fast Foods
Supplementation Recommendations Summary
All About Protein and Biological Values
CHAPTER 5: REST & RECOVERY
The Sleep Cycle
Maladies Caused by Sleep Deprivation
Are You Sleep Deprived?
PART 3: BODY SCULPTING EXERCISES
CHAPTER 6: LEGS
CHAPTER 7: BACK
CHAPTER 8: CHEST
CHAPTER 9: SHOULDERS
CHAPTER 10: TRICEPS
CHAPTER 11: BICEPS
CHAPTER 12: ABDOMINALS
PART 4: WORKOUT CHARTS
CHAPTER 13: WORKOUT CHARTS
The Break-In Program
How to Progress with Break-In Routines 1 & 2
The 14-Day Body Sculpting Workout
The Advanced 14-Day Body Sculpting Workout
The 14-Day Body Sculpting Mass Workout
Break-In Routine #1
Break-In Routine #2
14-Day Body Sculpting Workout #1
14-Day Body Sculpting Workout #2
14-Day Body Sculpting Workout #3
Advanced 14-Day Body Sculping Workout #1
Advanced 14-Day Body Sculping Workout #2
14-Day Body Sculpting Mass Workout
APPENDIX A: GLOSSARY
APPENDIX B: TABLE OF FOOD VALUES
APPENDIX C: SAMPLE DIETS
APPENDIX D: WORKOUT JOURNAL
APPENDIX E: NUTRITION JOURNAL
APPENDIX F: TRACKING YOUR PROGRESS
APPENDIX G: GROCERY SHOPPING LIST
APPENDIX H: BODY HAIR FREE
APPENDIX I: BODY SCULPTING UNDER SPECIAL CIRCUMSTANCES
Body Sculpting For Older Men
How To Progress
Youngsters and Weight Training
Fitness While Traveling
Training While You Are Sick
APPENDIX J: ANATOMY CHARTS
APPENDIX K: TESTOSTERONE BOOSTING SUPPLEMENTS Testosterone
Top Natural Supplements
Final Thoughts on Testosterone Boosting Supplementation
ADDENDUM: EXERCISE DESCRIPTIONS
Proper Exercise Technique
Which Exercises arethe Best for Fast Results?
The NMS Classes
ABOUT THE AUTHORS