The Body Sculpting Bible for Men: The Way to Physical PerfectionPaperback Body Sculpting Bible
List price $24.99
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- Publisher: Hatherleigh Press,U.S.
- Format: Paperback | 352 pages
- Dimensions: 201mm x 251mm x 25mm | 907g
- Publication date: 2 March 2007
- Publication City/Country: New York
- ISBN 10: 1578262380
- ISBN 13: 9781578262380
- Edition: 1, Revised
- Edition statement: Revised edition
- Illustrations note: 250
- Sales rank: 287,632
THE WAY TO PHYSICAL PERFECTION It's 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. It's 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.
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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 Unnecessary Gadgets Fat Burning Creams Weight Loss Clinics Drugs for Weight Loss The Most Common & Fatal Dieters’ Mistake: Thinking that Eating Less is Better Bulimia Low Carb/High Protein/High Fat Diets Steroids; The Good, the Bad and the Ugly Conclusion CHAPTER 2: THE POWER OF THE MIND: POWERFUL METHODS FOR ACHIEVING SUCCESS Things Don’t Always Have to Be As Complicated As They Might Seem Different Routines: Some Work, Most Don’t! 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 Life’s 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 Weight Training Characteristics of a Good Weight-Training Program Aerobic Training Putting It All Together How Does the 14-Day Body Sculpting Workout Work? Choosing the 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 61 Overtraining Skipping Workouts CHAPTER 4: NUTRITION Nutrition Basics Glycemic Index 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 Beverage Tips Quick and Easy Recipes Cooking Tips Eating on the Run: Fast Foods Supplementation Supplementation Recommendations Summary All About Protein and Biological Values Creatine Monohydrate Glutamine Conclusion CHAPTER 5: REST & RECOVERY The Sleep Cycle Maladies Caused by Sleep Deprivation Are You 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 & 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 Conclusion RESOURCES FINAL THOUGHTS ABOUT THE AUTHORS