- Publisher: Hatherleigh Press,U.S.
- Format: Paperback | 352 pages
- Dimensions: 204mm x 252mm x 26mm | 821g
- Publication date: 2 March 2007
- Publication City/Country: New York
- ISBN 10: 1578262399
- ISBN 13: 9781578262397
- Edition: 1, Revised
- Edition statement: Revised edition
- Illustrations note: 100 b/w photographs
- Sales rank: 179,196
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 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 woman's 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.
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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.
..".the most complete, most effective fitness manual out there."
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 Dieter’s 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 Don’t Have To Be So Complicated; Not When You Have an Arsenal of Results Ammo! Different Routines: Some Work, Most Don’t! 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 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! 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