Introduction: -- Weight loss obsession -- Book designed only for women -- 14-Day body sculpting workout -- More on the 14-Day body sculpting workout -- Part 1: Foundations Of Physical Perfection: -- Chapter 1: Common myths & misconceptions: -- Common myths debunked -- Unnecessary gadgets -- Cellulite creams -- Weight loss clinics -- Drugs for weight loss -- Most common dieter's mistake: less is better -- Bulimia -- Low carb/high protein/ high fat diets -- Menopause & hormone replacement -- Chapter 2: 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!) -- Applying the visualization technique: an introduction to self-hypnosis for unprecedented results -- Zone-tone concept -- 10 Commandments of body sculpting perfection -- Life's dilemmas, simple solutions; some people make excuses, others find solutions -- Blueprint for a perfect body -- Many benefits of exercise and correct eating: you will get much more than you hoped for! -- Formula for success -- First component: determination -- Other components of the formula for success -- Part 2: 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 -- Glycemic Index -- Characteristics of a good nutrition program -- Designing your body sculpting diet -- Break-in body sculpting diet plan -- 14-Day body sculpting diet plan -- Advanced body sculpting diet plan -- Designing your diet -- Diets to add muscle mass -- Eating on the run: fast foods -- Tips for choosing foods -- Beverage tips -- Quick and easy recipes -- Cooking tips -- Supplements -- Multiple vitamins and mineral formula -- Protein supplement -- Good oils: fish oils, flax oil, extra-virgin olive oil, and peanut butter -- Vitamin C -- Chromium picolinate -- Chapter 5: Rest and recovery: -- Sleep cycle -- Maladies caused by sleep deprivation -- Are you sleep deprived? -- Sleeping pills -- Conclusion -- Part 3: Body Sculpting Exercises: -- Chapter 6: Legs: -- Foot stances and quadriceps and hamstring development -- Chapter 7: Back: -- Exercises that utilize various hand positions and how each variation can affect different muscle groups -- Chapter 8: Chest: -- Proper alignment -- Chapter 9: Shoulders -- Chapter 10: Triceps -- Chapter 11: Biceps -- Chapter 12: Abdominals -- Part 4: Workout Charts: -- Chapter 13: Workout charts: -- Break-in program -- How to progress with break-in routines 1 & 2 -- 14-Day body sculpting workout -- 14-Day rapid body sculpting workout -- Advanced 14-Day body sculpting workout -- 14-Day body sculpting definition workout -- 14-Day bodyweight body sculpting 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 rapid body sculpting workout #1 -- 14-Day rapid body sculpting workout #2 -- 14-Day advanced body sculpting workout #1 -- 14-Day advanced body sculpting workout #2 -- 14-Day body sculpting definition workout -- 14-Day bodyweight body sculpting 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 you progress -- Appendix G: Grocery shopping list -- Appendix H: Body sculpting under special 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 1: Anatomy charts -- Addendum -- Resources -- Final thoughts -- About the authors.
Summary:
Overview: New Edition Featuring The 14-Day Body Sculpting Workout And More! It's body sculpting at its best-the best exercises and the best training schedule out there, anywhere. Also includes a complete nutrition guide and diet plan for maximum results. The Body Sculpting Bible for Women, Third 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 best-selling phenomenon, plus: New Rapid Body Sculpting Workouts and Bodyweight Workouts; Six new diet plans, including milk-free and ovo-lacto-vegetarian diets; Even more tips and helpful information to keep you motivated and help you reach your fitness goals. 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 weightlifting 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, Third Edition is the gold standard for body sculpting, and the essential guide to getting you the body of your dreams.
This resource is supported by the Institute of Museum and Library Services under the provisions of the Library Services and Technology Act as administered by State Library of Iowa.