The Body Sculpting Bible for Women (130 page)

A site for all health and fitness professionals looking to achieve their highest level of success and wealth. James Villepigue will now help you sculpt your business wealthy. When you visit the site, in the contact box, write “BSB” for a one-hour complimentary coaching session with James.

www.HugoRivera.net

Hugo Rivera’s personal site. Great information on all aspects of bodybuilding, body sculpting & how to live a healthy lifestyle

www.losefatandgainmuscle.com

If you’re looking for a companion resource that will truly help you lose fat and gain muscle, this is the website that people visit to achieve it!

T
RAINING
R
EFERENCES

Bompa, T.O. (1983). Theory and Methodology of Training—The Key to Athletic Performance. Kendall/Hunt Publishing; Dubuque, Ia.

Bompa, Tudor O., Cornacchia, Lorenzo J., (1998). Serious Strength Training, Human Kinetics Publishers.

Bompa, Tudor O., (1990). Periodization of strength: the most effective methodology of strength training, National Strength and Conditioning Association Journal, 12(5), 49-52. Bompa, Tudor O. Periodization of strength: the new wave in strength training. Toronto, ON: Veritas Publishing Inc., pg. 28, 1993.

Chernyak, A.V. Karimov, E.S. Butinchinov, Z.T. (1979). Distribution of Load Volume and Intensity Throughout the Year (Weightlifting). Soviet Sports Review. 14(2): 98-101

Ebbing, C. and P. Clarkson, (1989). Exercise-induced muscle damage and adaptation. Sports Medicine. Vol 7: 207-234

Edgerton, R.V. (1976), “Neuromuscular adaptation to power and endurance work.” Canadian Journal of Applied Sports Sciences, 1:49-58.

Fleck, S.J. Periodized Strength Training: A Critical Review. The Journal of Strength and Conditioning Research, 13 (1) 82-89, 1999

Fry AC, Kreamer WJ, Stone MH, Koziris LP, Thrush JT, Fleck SJ, (2000). Relationship between serum testosterone, cortisol, and weightlifting performance. Journal of Strength and Conditioning Research, 14(13): 338-343.

Fry, R.W., R Morton, and D. Keast (1991), “Overtraining in athletics.” Sports Medicine, 2(1): 32-65.

Gilliam, G.M. (1981). Effects of Frequency of Weight Training on Muscle Strength Training. Journal of Sports Medicine. 21: 432-436.

Goldberg, A.L., J.D.Etlinger, D.F.Goldspink, and C.Jablecki.(1975), “Mechanism of work-induced hypertrophy of skeletal muscles.” Medicine and Science in Sports and Exercise, 7:185–198.

Hakkinen, K. (1989), “Neuromuscular and hormonal adaptations during strength and power training.” A Review of Sports Medicine Physical Fitness, 29(1):9-26.

Hakkinen KA, Pskarinen A, Alen M, Kau hanen H, Komi PV (1987). Relationships between training volume, physical performance capacity, and serum hormone concentrations during prolonged training in elite weight lifters. Internaional Journal of Sports Medicine, 8 (suppli): 61-65.

Kuipers, H. and H.A. Keizer. (1988), “Overtraining in Elite Athletes: Review and directions for the future.” Sports Medicine, 6:79-92.

McDonagh, M.J.N. and C.T.M. Davis. (1984). Adaptive response of mammalian skeletal muscle to exercise with high loads. European Journal of Applied Physiology. 52: 139-155.

Minchenko, V.G. (1989). The Distribution of Training Load Throughout the Yearly Training Cycles of Athletes. Soviet Sports Review. 24(1):1-6.

Rhea MR, Ball SD, Phillips WT, Burkett LN., A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. J Strength Cond Res. 2002 May; 16(2):250-5.

Starkey, D.B., Pollock, M.L., Ishida, Y., Welsch, M.A., Brechue, W.F., Graves, J.E., Feigenbaum, M.S. (1996). Effect of resistance training volume on strength and muscle thickness, Medicine and Science in Sports and Exercise, 1311-1320.

Terjung R.L. and D.A. Hood. (1986). Biochemical adaptation in skeletal muscle induced by exercise training.

N
UTRITION
R
EFERENCES

Dragan GI, Vasiliu A, Georgescu E. “Effects of increased supply of protein on elite weightlifters.” In Milk Proteins 1984: Galesloot TE, Tinbergen BJ, (Eds). Pudoc, Wageningen, The Netherlands Pudoc, 99-103.

Ivy, J.L. (1991), “Muscle glycogen synthesis before and after exercise.” Sports Medicine, 11:6-19.

Lemon, Peter W.R. (1991), “Protein and amino acid needs of the strength athlete.” International Journal of Sports Nutrition, 1:127-390.

Munro, H.N. (1951), “Carbohydrate and fat as factors in protein utilization and metabolism.” Physiol. Rev., 31:449-488.

S
TEROID
R
EFERENCES

Bahrke, M.S., Yesalis, C.E. 3rd, Wright, J.E. (1996) Psychological and behavioural effects of endogenous testosterone and anabolic-androgenic steroids. An update. Sports Medicine, 22, 367-90

DiPasquale, M.G. (1990), Anabolic Steroid Side-Effects-Fact, Fiction, and Treatment. Warkworth Ontario: MGD Press.

Gruber, A.J., Pope, H.G. Jr. (1999) Compulsive weight lifting and anabolic drug abuse among women rape victims. Comprehensive Psychiatry, 40, 273-277.

Hickson, R.C., Ball, K.L. Falduto M.T. (1989)
Adverse effects of anabolic steroids. Med Toxicol Adverse Drug Exp, 4, 254-271

Hughes, T.K. Jr., Rady, P.L., Smith, E.M. (1998) Potential for the effects of steroid abuse in the immune and neuroendocrine axis. Journal of Neuroimmunol, 83, 162-167

Lamb, D. (1984). Anabolic steroids in athletics: how do they work and how dangerous are they? American Journal of Sports Medicine. 12(1):31-37.

Malarkey, W.B. Strauss, R.H., Leizman, D.J., Liggett, M., Demers, L.M. (1991) Endocrine effects in female weight lifters who self-administer testosterone and anabolic steroids. American Journal of Obstetrics and Gynecology, 175- 1385-1390

Strauss, R.H., Liggett, M.T., Lanese, R.R. (1985). Anabolic steroids use and perceived effects in ten weight-trained women athletes. JAMA, 253, 2871-2873

Wu, F.C. (1997) Endocrine aspects of anabolic steroids. Clinical Chemistry, 43, 1289-1292

W
HEY
P
ROTEIN
R
EFERENCES

Bounouse, G. “Dietary whey protein inhibits the development of dimethylhydrazine induced malignancy.” Clin. Invest. Medic. (1988), p. 213–217.

Bounous, G., P., Konshaven and P.Gold. “The immune-enhancing properties of dietary whey protein concentrates,” Clin. Invest. Med. 11 (1988), p. 271–278.

Burke, D.G. and P.D. Chilibeck, et al. “The effect of whey protein supplementation with and without creatne monohydrate combined with resistance training on lean tissue mass and muscle strength,” Int. Jour. Sport Nutr. Exerc. Metab. 11/3 (2001), p. 349–64.

FINAL THOUGHTS

The techniques presented in the sections above combined with the 14-Day Body Sculpting Training and Nutrition Principles, along with the knowledge presented on how to use your mind to improve your results at the gym are what separate the 14-Day Body Sculpting Workout from anything you have ever read.

After reading this book you should have the knowledge necessary to control the way your body looks. Knowledge is power and the power to change the way your body looks will give you a sense of control that will spill over into other areas of your life. Soon you will discover that the discipline you use to re-sculpt your body can be used to accomplish any other goal that you want to reach in life. Now stop wishing and start doing! Go for it!

About the Authors

Hugo A. Rivera
graduated from the University of South Florida with a Bachelor of Science in Engineering and also holds two certifications from ISSA, as a trainer and a specialist in nutrition. Born on December 5, 1974 in Bayamon, Puerto Rico, he was an overweight child and experienced at an early age the insecurity that comes with obesity and the ridicule of those around him. After going anorexic at the age of 13 and losing a total of 70 pounds in less than a year, his concerned parents took him to a nutritionist in an effort to stop the anorexic cycle. This nutritionist mentioned one thing that would change Hugo’s outlook on dieting forever: “Eating food will not make you fat; only abusing the quantities of the bad foods will.” Hugo decided to kick his anorexia and instead dedicate his life to studying the effects of foods on the human physiology.

By the age of fifteen, Hugo’s interest in how food affects the shape and the form of your body naturally led to an interest in exercise, something that led him to become an avid natural bodybuilder.

He discovered early on that there wasn’t much realistic or practical bodybuilding/fitness advice and went on to record what did and didn’t work for him. After much trial and error, he started finding principles that he noticed worked on any healthy human being. The best part of it all was his discovery of the fact that there was no necessity to stay all day at the gym in order to get results! Upset at the fact that not many people in the industry cared about trainees actually reaching their goals, he decided to create a web site and start conducting personal training during his college years in an effort to spread all of the knowledge that he had acquired.

Twenty years later Hugo holds a Statewide Natural Bodybuilding Title (Mr. Typhoon Bay) and also a 4th Place in the Nationwide NPC Team Universe (the natural bodybuilder’s highest and most competitive contest). Hugo is now considered an expert in the industry and he has dedicated much of his time to helping normal
people achieve their dream figures by sharing sensible and practical knowledge that he has found over the years to work ever on the most stubborn metabolisms. Hugo has shared his knowledge on his website
www.hrfit.net
, through various radio interviews and speaking engagements, as well as on several articles published in the numerous magazines and websites all over the world, such as:

•
Muscular Development en Español
Magazine

•
Maximum Fitness
Magazine

•
Physique
Magazine

•
Be Healthy and Beautiful
Magazine

•
Muscle

•
Natural Muscle
Magazine

•
Olympian Muscle News

•
SuperOnda

•
Bodybuilding.About.com

•
Bodybuilding.com

•
DaveDraper.com

•
Dolfzine.com

•
MidwestChristianBodybuilding.com

•
MSNBC.com

•
StrengthPlanet.com

Hugo authored and self-published an online bodybuilding manual called
Body Re-Engineering
. In 2001 he commercially published two books called
The Body Sculpting Bible for Men
and
The Body Sculpting Bible for Women
with co-author James Villepigue, an authority in exercise form and the connection between the mind and the muscle. In these books, both authors apply the periodization principles used by pro athletes to workouts geared for people whose main goal is to lose weight and firm up. Both books soon became bestsellers and now there are over eight book extensions on that franchise.

Hugo was selected from thousands of applicants from all over the world to become the new
www.Bodybuilding.About.com
guide, an
About.com
website owned by the
New York Times
Company whose goal is to help beginners start a safe and healthy weight-lifting program, choose the right gear for their needs, and offer motivation to help users meet their personal goals.

Finally, Hugo has co-authored nutrition and training programs along with actress, fitness icon, and six-time Ms. Olympia Cory Everson. He has also served as consultant to high schools helping to put together bodybuilding shows and educating the students on the several aspects of bodybuilding competition and the dangers of steroids. Hugo also visits elementary schools and talks to kids about the importance of a solid education coupled with fitness and exercise. Hugo serves as a consultant to nutrition companies designing nutritional formulas and does seminars all over the world on the subjects of training, nutrition and supplementation.

Hugo’s knowledge of the human physiology and anatomy (something that he was exposed to from an early age as his grandfather was a medical doctor), combined with his analytical skills developed through his engineering profession, enable him to produce extremely efficient programs that anyone can fit into their schedule. Because he was overweight and then extremely underweight, he can easily identify with many different groups of people- and his history of juggling several jobs allows him to offer practical advice that people who live a hectic lifestyle can follow.