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 Women, 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 recipes for healthy desserts
• three new advanced workouts focusing on losing body fat, toning, and shaping
• dozens of new exercises and variations to target trouble spots and build lean muscle
• 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 supplements and vitamins, advice on keeping fit while traveling, and fitness information for teens, seniors, and expectant mothers.
The 14-Day Body Sculpting Workout for Women has been custom-designed by experts to sculpt, slim, and strengthen the unique contours of a womans body. The workout never stays the same for long and the results–toned arms, flat abs, tight buns, lean legs, and curves in all the right places–just keep on coming.
With no diet pills, gimmicks, or gadgets, The Body Sculpting Bible for Women, Revised Edition is the gold standard for body sculpting, and the essential guide to getting you the body of your dreams.
Visit us online at www.bodysculptingbible.com.
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 Women
The 14-Day Body Sculpting Workout
More on the 14-Day Body Sculpting Workout
PART1–THE FOUNDATIONS OF PHYSICAL PERFECTION
CHAPTER 1: COMMON MYTHS & MISCONCEPTIONS
Common Myths Debunked
Unnecessary Gadgets
Cellulite Creams
Weight Loss Clinics
Drugs for Weight Loss
The Most Common Dieters Mistake: Less is Better
Bulimia
Low Carb/High Protein/ High Fat Diets
Menopause & Hormone Replacement
CHAPTER 2: THE POWER OF THE MIND: POWERFUL METHODS FOR ACHIEVING SUCCESS
Things Dont Have To Be So Complicated; Not When You Have an Arsenal of Results Ammo!
Different Routines: Some Work, Most Dont!
Expectations and Desire; Expect and You Shall Receive
Mind Sculpting: Visualization and Mental Imagery (Think and Become!)
Zone-Tone Concept
Applying the Visualization Technique: An Introduction to Self-Hypnosis for Unprecedented Results
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!
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
Weight Training
Aerobic Training
Putting It All Together
How Does the 14-Day Body Sculpting Workout Work?
Best Time to Work Out
Workout Clothing
How Fast Should You Lift the Weight?
Muscle Soreness
Breathing While Performing An Exercise
Warming Up Before Training and Stretching
Selecting the Weight for Each Exercise
Overtraining
Skipping Workouts
CHAPTER 4: NUTRITION
Nutrition Basics
Characteristics of a Good Nutrition Program
Nutrition Chart and Glycemic Index
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
Diets to Add Muscle Mass
Tips for Choosing Foods
Beverage Tips
Quick and Easy Recipes
Cooking Tips
Eating on the Run: Fast Foods
Supplements
Multiple Vitamin and Mineral Formula
Protein Supplement
Good Oils: Fish Oils, Flax Oil, Extra-Virgin Olive Oil, and Peanut Butter
Vitamin C
Chromium Picolinate
Metabolic Thyrolean
Body Sculpture Capsules
Body Sculpture Lotion
CHAPTER 5: REST AND RECOVERY
The Sleep Cycle
Maladies Caused By Sleep Deprivation
AreYou Sleep Deprived?
Sleeping Pills
Conclusion
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 and 2
The 14-Day Body Sculpting Workout
The Advanced 14-Day Body Sculpting Program
The 14-Day Body Sculpting Definition 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
14-Day Advanced Body Sculpting Workout #1
14-Day Advanced Body Sculpting Workout #2
14-Day Body Sculpting Definition 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 SCULPTING UNDER PECIAL CIRCUMSTANCES
Body Sculpting During Pregnancy
Nutrition During Pregnancy
Body Sculpting for Seniors
Youngsters and Weight Training
Fitness While Traveling
Training While You Are Sick
APPENDIX I: ANATOMY CHARTS
RESOURCES
FINAL THOUGHTS
ABOUT THE AUTHORS