The Body Sculpting Bible for Women

Here’s what readers are saying about
The Body Sculpting Bible for Women

The best book on weight training for women … period!

—
A reader from New York, N.Y
.

I have been following the advanced 14-day workout and diet for one week and plan to continue indefinitely. I love your book—I love the plan. Thank you!

—
Ellen

I received my copy of the
Body Sculpting Bible for Women
not even a week ago and I was so impressed that I read it from cover to cover in less than three days. It answered all of my questions and I found the information extremely helpful. I was a little concerned about the instructions to workout with weights five to six days straight; I was always told that muscles need a day or so of recovery time—but I’m no expert … I’ve recommended this book to all of my friends interested in resculpting their bodies. On a scale of 1 to 10, I’d definitely give this book a 10!

—
A reader from Phoenix, Ariz
.

My husband starting using the
Body Sculpting Bible for Men
and loved it, so I decided to see if it would work for me. Thank you guys—I feel great and look great! The 14-day workout program is a great motivational start and I realized that even if I don’t want to go to the gym seven days a week I can do a lot of the exercises at home. It has also brought my husband and I closer together. Thank you Hugo and James!

—
A reader from Ft. Meyers, Fla
.

I’m a 22-year-old who used to hate working out. This book has changed all that … It was fun, and the best part is I saw results! I never thought I’d be writing a review for a “fitness” book or that a program would actually work for me. Thank you authors of the
Body Sculpting Bible for Women
, for my new body and new outlook on life!

—
Nicole (N.Y.)

I am almost 41 years old and have been weight training for years. This is the first book that covers everything! It truly is a bible for women’s fitness. I plan to smoke most every 25-year-old on the beach this summer!

—
Linda (Radford, Va.)

I have worked out and dieted on and off for years, but this is the first routine that produced immediate results. All I did was follow the workout routines, not even the eating plan or the meditation exercises. After each two-week cycle, I had lost inches!

—
A reader from Reno, Nev
.

I would recommend this to anyone who wants to add resistance training to her workout, or just get more proficient at designing a good, effective workout for herself. I would also recommend it to anyone who has been working out for some time and “eating healthy,” but has not gotten the results she was expecting—this book will deliver them to you!

—
A reader from Switzerland

This book is awesome! If you follow the nutrition plan and do the workouts everyday, you will see results. I am heavy and need to lose weight and tone down, and this book is the key … Results come; with dedication and heart, you will do it with this book. In a matter of a few weeks you start to see changes, physically, nutritionally, mentally. Thanks James and Hugo. A+. Ladies, this is our book.

—
A reader from Hawaii

After looking at a variety of books on the subject of weight loss, nutrition, and weight lifting (for tone and shape) I finally settled on this one. It’s geared toward females who are ready to take control of their bodies. I found the book to be very accessible and I liked the informal language … This book is like having a personal health and fitness instructor right there with you. I highly recommend it!

—
A reader from Thousand Oaks, Calf
.

If you are going to buy one book on women’s body sculpting, this is the one. James Villepigue clearly knows bodybuilding, and understands female anatomy and physiology. His subject is covered thoroughly, and the individual exercises are precisely explained in comprehensible language. Follow the program, and you will see results in no time!

—
Kristen M. (Belmont, Mass.)

This book is wonderful! If you are willing to change your eating habits and follow their exercise plan, you will see results. I really enjoy having a structured plan to follow. They have great explanations for the exercises, as well as pictures. The supplement and nutrition sections are very informative. I use this book as a reference almost every day. I can’t say enough good things about this book!

—
Jenell B. (Ottawa, Ohio)

With so many so called fitness authorities out there, it is refreshing to read a book that offers both fundamental information that must be included in order to successfully educate, coupled with a plethora of innovative and exciting material that actually works. The books are without question an essential tool for helping every woman achieve a fabulous body! Great work James and Hugo!

—
Barbara M. (Bethesda, Md.)

Thank you so much for the great book. I started your routine about five weeks ago and wow, what a difference! Normally I get bored when I work out … so I stop. With the “bible” I find myself looking forward to my work-outs. I finally feel good about myself. I have better stamina, more energy, and a body that I’m not ashamed of. Thank you again so much for helping me see that working out and getting into shape doesn’t have to be dull. Try the body sculpting bible … you’ll love it. Five stars!

—
A reader from Encino, Calif
.

The Body Sculpting Bible For Women, Third Edition

Text Copyright © 2011 James Villepigue & Hugo Rivera

All rights reserved. No part of this book may be reproduced in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher.

Hatherleigh Press is committed to preserving and protecting the natural resources of the Earth. Environmentally responsible and sustainable practices are embraced within the company’s mission statement.

Library of Congress Cataloging-in-Publication Data

Villepigue, James C.
   Body sculpting bible for women / James Villepigue, Hugo Rivera. – 3rd ed.
      p. cm. — (Body sculpting bible)
   eISBN: 978-1-57826-438-4   1. Bodybuilding for women.   I. Rivera, Hugo A., 1974-   II. Title.
   GV546.6.W64V55 2011
   613.7′1082—dc23
                                                              2011043140

Disclaimer:
Before beginning any exercise program, consult your physician. The author and the publisher disclaim any liability, personal or professional, resulting from the application or misapplication of any of the information in this publication.

Cover Design by Angel Harleycat, Deborah Miller, and Heather Daugherty
Interior Design by Fatema Tarzi, Deborah Miller, Allison Furrer, Jasmine Cordoza, and Nick Macagnone

v3.1

Dedications

This book is dedicated to my beautiful wife Lina who always loves and supports me unconditionally throughout any project, to my son Chad who is my pride and joy, to my parents and grandparents for always believing in me and who always ensured that I would get the best education possible as I was growing up, to my brother Raul whose computer knowledge made it possible for me to go online, to my in-laws who are always there to help me and provide me with support in time of need, and finally to God for giving me the talent to put this work together.

Hugo A. Rivera

I would like to begin by dedicating this landmark Revised Edition to the most important people in my life. To my, as always, remarkable mom, Nancy: I am so blessed by God to be your son and I thank you for all your limitless love and support. You are an inspiration to so many mothers!

To my incredibly successful sister, Deborah: I am so proud of your strong will and your drive to succeed. You have become such a remarkable businesswoman and I am so psyched to see how far you can take it!

To my beloved dad, Jim, my best pal and navigator: I love you and miss you so much. Thank you for instilling in me your boundless love, deep emotions, and adventurous spirit. I honor you absolutely every moment in my life.

To God, again and as always, thank you, thank you, thank you!

To the newest edition of my family: my very beautiful, incredibly sweet, and extraordinarily talented wife, Heather Villepigue, I love you, my baby, and I am so blessed to have you by my side. Thank you!

James Villepigue

Special Thanks
from James Villepigue

I would like to thank my partner and dear friend Hugo Rivera: We have come such a long way together bro, here’s to many more years of wonderful success and friendship!

To my great friend Andrew Flach: Life has thrown us some curve balls but we continue to hit them out of the park. You are truly one of my greatest friends and mentors.

To my consigliore, Kevin Moran, thank you for your great talent, your warm nature and your awesome friendship.

As always, thank you to the greatest photographer in all of health and fitness, Peter Field Peck. You’re the greatest!

A huge thanks to Alyssa, Andrea, and Debbie. You are all so talented and always manage to bring our work to its highest level.

To my amazing family, my grandparents, Charles and Gloria Hopf: You are two of my biggest fans. I am so honored to be your grandson!

To my aunt Joyce, uncle Tony, and my cousin Joey: All I can say is thank you! I love you all much more than you could ever know!

To my aunt Kathy, I am so lucky to have such a beautiful godmother like you. I love you.

To my newest business partner, Edward Abel: You have been a great friend! Here’s to the future of TKO Business Coaching, Inc.

A huge thank you to the PowerHouse Gym in Syosset, New York. You made this Revised Edition possible!

Additionally, I would like to thank all of my wonderful friends and all of the amazingly dedicated readers of our Body Sculpting Bible books, Recently I have met many of you while on the road speaking and I feel so lucky to have met you, I wish everyone continued success and look forward to meeting you all and helping you make your fitness, business, life dreams a reality! All my love!

Foreword to the Original Edition

Finally, a book that dispels the myths about getting into shape! I started working out ten years ago and have been participating in fitness competitions for four years. Unfortunately, it has taken me all this time to gain even half of the knowledge you can learn just by reading
The Body Sculpting Bible for Women
!

This book is not filled with empty promises for a “quick fix” or a “miracle diet.” Instead, it gives you priceless information on how to achieve your fitness goals. If you are really serious about changing your body for the better, the best thing you can do for yourself is to follow the advice on these pages. Don’t give up or get discouraged! The 14-Day Body Sculpting Workout is a serious fitness plan, and if you use it seriously, you will get serious results.

As women, we generally have different nutritional and physical goals and needs than men. That is what is so great about this book! Inside you will find information on James and Hugo’s 14-Day Body Sculpting Program, the Zone-Tone concept, nutritional programs and much more. The best part about it is that these programs are all designed specifically for women. When it comes to fitness and bodybuilding, women’s needs often get lost in the shuffle. Sometimes it feels like every fitness magazine, workout program, and nutritional product out there is designed just for men! With this book, however, each and every point of information is targeted to a woman’s fitness needs.

The Body Sculpting Bible for Women
is not only filled with invaluable information, it is also easily accessible. The presentation is simple to understand and use. Whether you are a beginner or a professional athlete, you will definitely find this book to be rewarding and inspirational. You won’t just change your body, you’ll change your mind!

Nicole Rollolazo

Fitness America Pageant Champion 2000

Preface

Hi Folks! Welcome to the 3rd Edition of our
Body Sculpting Bibles
!

If you have already purchased our previous
Body Sculpting Bible
editions in the past, then we want to extend to you our most sincere gratitude for giving us the support you have since the beginning. If you are a new reader, then we want to personally congratulate you for taking your first step towards achieving the leaner, firmer, and stronger body that you are looking for.