The Body Sculpting Bible for Men by Villepigue, James -- Read -- Imperial Library of Trantor

Index

Cover 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 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

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 More Than 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 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

Foot Stances and Quadriceps and Hamstring Development

Chapter 7: Back

A Word about Exercises that Utilize Various Hand Positions and How 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 & 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 Mass 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 Scuplting Workout #1 14-Day Rapid Body Sculpting Workout #2 Advanced 14-Day Body Sculping Workout #1 Advanced 14-Day Body Sculping Workout #2 14-Day Body Sculpting Mass 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 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

Proper Exercise Technique Which Exercises are the Best for Fast Results? The NMS Classes Conclusion

Resources Final Thoughts About the Authors

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