The Body Sculpting Bible for Women (131 page)
Read The Body Sculpting Bible for Women Online
Authors: James Villepigue,Hugo Rivera
Tags: #Health & Fitness, #Exercise, #General, #Women's Health
James Villepigue
has over 20 years of quality certified experience in the health and fitness industry as a nationally certified personal trainer with The American Council on Exercise and The International Sports Science Association. He has received a degree from the New York College of Health Professions and is a massage therapist. James has also attended the accredited and highly acclaimed training school, the Institute for Professional Empowerment Coaching.
The success of the
Body Sculpting Bible
system and his extensive training and coaching experience have propelled James to appearances on national television programs and publication in nationally recognized health and fitness magazines such as:
•
Live with Regis and Kelly
•
Maury
• CBS, NBC, FOX, ABC, The WB, and many others
•
Fitness
•
Women’s World
•
Oxygen
•
Marie Claire
•
Cosmopolitan
•
Muscle-Mag International
In his own words:
“Fitness training has allowed me to help hundreds of thousands of people throughout the world, of all ages and from all walks of life, to achieve extraordinary results. Besides seeing great changes to their bodies, my clients have additionally received profound changes to all aspects of their lives. This includes being happier, having better relationships, making more money, finding their dream jobs, and achieving all their dreams.
“I’ve overcome many obstacles in my own life and even most recently, have been dealing with the most challenging obstacle of my life—the tragic death of my beloved father, James Robsam Villepigue. This has been the greatest test for me and my family’s very courageous ability to move forward in the wake of chaos. The love that I hold for my dad has empowered me to continue on my wonderful journey of success. I honor my dad and am able to keep to the path I set for myself.
“For those of you who are new to the
Body Sculpting Bible
series, I grew up a skinny kid, who suddenly became very overweight around the age of 14. I was bullied and teased, all the while dreaming for a slim, muscled physique. Unfortunately, in an attempt to lose weight quickly, I became bulimic. I managed to get very thin, but very sick. One’s not worth the other, trust me!
“I soon discovered the importance of a clean and healthy lifestyle, comprised of healthy eating, fitness, meditation, and major self-discovery. Fitness gave me the confidence I needed to stand-up for myself and conquer all obstacles in my way. I am so thankful for my discovery of a healthy and fit lifestyle and only wish that everyone could experience it for themselves.”
Believe and achieve!
James Villepigue
Table of Contents
Special Thanks from James Villepigue
Foreword to the Original Edition
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
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