The Body Sculpting Bible for Women, Third Edition · The Way to Physical Perfection by Villepigue, James -- Read -- Imperial Library of Trantor

Index

Title Page Copyright Dedication Special Thanks from James Villepigue Foreword to the Original Edition Preface Quick Start 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

Part 1—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!) Applying the Visualization Technique: An Introduction to Self-Hypnosis for Unprecedented Results 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 More Than 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 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 Diets to Add Muscle Mass Eating on the Run: Fast Foods Beverage Tips Tips for Choosing Foods Quick and Easy Recipes Cooking Tips 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

Chapter 5: Rest and Recovery

The 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

The Break-in Program How to Progress with Break-In Routines 1 and 2 The 14-Day Body Sculpting Workout The 14-Day Rapid Body Sculpting Workout The Advanced 14-Day Body Sculpting Workout The 14-Day Body Sculpting Definition Workout The 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 Body Bodyweight Body Sculpting

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 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 I: Anatomy Charts Addendum Resources Final Thoughts About the Authors

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