Here’swhatreadersaresayingaboutTheBodySculptingBibleforWomen

Thebestbookonweighttrainingforwomen…period!—AreaderfromNewYork,N.Y.

I have been following the advanced 14-day workout and diet for oneweek and plan to continue indefinitely. I love your book—I love theplan.Thankyou!

—Ellen

I received my copy of the Body Sculpting Bible forWomen not even aweekagoand Iwas so impressed that I read it fromcover tocover inless than three days. It answered all ofmy questions and I found theinformation extremely helpful. I was a little concerned about theinstructions to workout with weights five to six days straight; I wasalwaystoldthatmusclesneedadayorsoofrecoverytime—butI’mnoexpert…I’verecommendedthisbooktoallofmyfriendsinterestedinresculpting their bodies.On a scale of 1 to 10, I’d definitely give thisbooka10!

—AreaderfromPhoenix,Ariz.

MyhusbandstartingusingtheBodySculptingBibleforMenandlovedit,soIdecidedtoseeifitwouldworkforme.Thankyouguys—Ifeelgreatand look great! The 14-day workout program is a great motivationalstartandIrealizedthatevenifIdon’twanttogotothegymsevendaysaweekIcandoa lotof theexercisesathome. IthasalsobroughtmyhusbandandIclosertogether.ThankyouHugoandJames!

—AreaderfromFt.Meyers,Fla.

I’ma22-year-oldwhousedtohateworkingout.Thisbookhaschangedallthat…Itwasfun,andthebestpartisIsawresults!IneverthoughtI’d be writing a review for a “fitness” book or that a programwouldactuallyworkforme.ThankyouauthorsoftheBodySculptingBibleforWomen,formynewbodyandnewoutlookonlife!

—Nicole(N.Y.)

Iamalmost41yearsoldandhavebeenweighttrainingforyears.Thisisthe first book that covers everything! It truly is a bible for women’sfitness. I plan to smoke most every 25-year-old on the beach thissummer!

—Linda(Radford,Va.)

Ihaveworkedoutanddietedonandoff foryears,but this is the firstroutine that produced immediate results. All I did was follow theworkoutroutines,noteventheeatingplanorthemeditationexercises.Aftereachtwo-weekcycle,Ihadlostinches!

—AreaderfromReno,Nev.

Iwouldrecommendthistoanyonewhowantstoaddresistancetrainingtoherworkout,orjustgetmoreproficientatdesigningagood,effectiveworkoutforherself.Iwouldalsorecommendittoanyonewhohasbeenworkingoutforsometimeand“eatinghealthy,”buthasnotgottentheresultsshewasexpecting—thisbookwilldeliverthemtoyou!

—AreaderfromSwitzerland

This book is awesome! If you follow the nutrition plan and do theworkouts everyday, youwill see results. I am heavy and need to loseweightand tonedown,and thisbook is thekey…Resultscome;withdedicationandheart,youwilldoitwiththisbook.Inamatterofafewweeks you start to see changes, physically, nutritionally, mentally.ThanksJamesandHugo.A+.Ladies,thisisourbook.

—AreaderfromHawaii

After looking at a variety of books on the subject of weight loss,nutrition,andweightlifting(fortoneandshape)Ifinallysettledonthisone. It’s geared toward femaleswhoare ready to take control of theirbodies. I found thebook tobeveryaccessibleand I liked the informallanguage … This book is like having a personal health and fitnessinstructorrighttherewithyou.Ihighlyrecommendit!

—AreaderfromThousandOaks,Calf.

Ifyouaregoingtobuyonebookonwomen’sbodysculpting,thisistheone. James Villepigue clearly knows bodybuilding, and understandsfemaleanatomyandphysiology.Hissubjectiscoveredthoroughly,andthe individual exercises are precisely explained in comprehensiblelanguage.Followtheprogram,andyouwillseeresultsinnotime!

—KristenM.(Belmont,Mass.)

Thisbookiswonderful!Ifyouarewillingtochangeyoureatinghabitsandfollowtheirexerciseplan,youwillseeresults.Ireallyenjoyhavinga structured plan to follow. They have great explanations for theexercises,aswellaspictures.Thesupplementandnutritionsectionsareveryinformative.Iusethisbookasareferencealmosteveryday.Ican’tsayenoughgoodthingsaboutthisbook!

—JenellB.(Ottawa,Ohio)

With somany so called fitness authoritiesout there, it is refreshing toread a book that offers both fundamental information that must beincluded in order to successfully educate, coupled with a plethora ofinnovative and exciting material that actually works. The books arewithout question an essential tool for helping everywoman achieve afabulousbody!GreatworkJamesandHugo!

—BarbaraM.(Bethesda,Md.)

Thankyousomuchforthegreatbook.Istartedyourroutineaboutfiveweeks ago andwow,what a difference! Normally I get boredwhen I

workout…soIstop.Withthe“bible”Ifindmyselflookingforwardtomy workouts. I finally feel good about myself. I have better stamina,moreenergy,andabodythat I’mnotashamedof.Thankyouagainsomuchforhelpingmeseethatworkingoutandgettingintoshapedoesn’thavetobedull.Trythebodysculptingbible…you’llloveit.Fivestars!

—AreaderfromEncino,Calif.

TheBodySculptingBibleForWomen,ThirdEdition

TextCopyright©2011JamesVillepigue&HugoRivera

Allrightsreserved.Nopartofthisbookmaybereproducedinanyformorbyanymeans,electronicormechanical,includingphotocopying,recording,orbyanyinformationstorageandretrievalsystem,withoutpermissioninwritingfromthepublisher.

HatherleighPressiscommittedtopreservingandprotectingthenaturalresourcesoftheEarth.Environmentallyresponsibleandsustainablepracticesareembracedwithinthecompany’smissionstatement.

LibraryofCongressCataloging-in-PublicationData

Villepigue,JamesC.Bodysculptingbibleforwomen/JamesVillepigue,HugoRivera.–3rded.p.cm.—(Bodysculptingbible)eISBN:978-1-57826-438-41.Bodybuildingforwomen.I.Rivera,HugoA.,1974-II.Title.GV546.6.W64V552011613.7′1082—dc232011043140

Disclaimer:Beforebeginninganyexerciseprogram,consultyourphysician.Theauthorandthepublisherdisclaimanyliability,personalorprofessional,resultingfromtheapplicationormisapplicationofanyoftheinformationinthispublication.

CoverDesignbyAngelHarleycat,DeborahMiller,andHeatherDaughertyInteriorDesignbyFatemaTarzi,DeborahMiller,AllisonFurrer,JasmineCordoza,andNickMacagnone

v3.1

Dedications

ThisbookisdedicatedtomybeautifulwifeLinawhoalwayslovesandsupports me unconditionally throughout any project, to my son Chadwho is my pride and joy, tomy parents and grandparents for alwaysbelieving in me and who always ensured that I would get the besteducation possible as I was growing up, to my brother Raul whosecomputerknowledgemadeitpossibleformetogoonline,tomyin-lawswhoarealwaystheretohelpmeandprovidemewithsupportintimeofneed, and finally to God for giving me the talent to put this worktogether.

HugoA.Rivera

IwouldliketobeginbydedicatingthislandmarkRevisedEditiontothemost importantpeople inmy life.Tomy,asalways, remarkablemom,Nancy: I amsoblessedbyGod tobeyour sonand I thankyou forallyour limitless love and support. You are an inspiration to so manymothers!To my incredibly successful sister, Deborah: I am so proud of your

strong will and your drive to succeed. You have become such aremarkablebusinesswomanandIamsopsychedtoseehowfaryoucantakeit!Tomybeloveddad, Jim,mybestpal andnavigator: I loveyouand

missyousomuch.Thankyou for instilling inmeyourboundless love,deep emotions, and adventurous spirit. I honor you absolutely everymomentinmylife.ToGod,againandasalways,thankyou,thankyou,thankyou!To the newest edition of my family: my very beautiful, incredibly

sweet,andextraordinarilytalentedwife,HeatherVillepigue,Iloveyou,mybaby,andIamsoblessedtohaveyoubymyside.Thankyou!

JamesVillepigue

SpecialThanksfromJamesVillepigue

IwouldliketothankmypartneranddearfriendHugoRivera:Wehavecome such a long way together bro, here’s to many more years ofwonderfulsuccessandfriendship!TomygreatfriendAndrewFlach:Lifehasthrownussomecurveballs

butwe continue tohit themout of thepark.Youare trulyoneofmygreatestfriendsandmentors.Tomyconsigliore,KevinMoran,thankyouforyourgreattalent,your

warmnatureandyourawesomefriendship.Asalways,thankyoutothegreatestphotographerinallofhealthand

fitness,PeterFieldPeck.You’rethegreatest!AhugethankstoAlyssa,Andrea,andDebbie.Youareallsotalented

andalwaysmanagetobringourworktoitshighestlevel.To my amazing family, my grandparents, Charles and Gloria Hopf:

Youaretwoofmybiggestfans.Iamsohonoredtobeyourgrandson!TomyauntJoyce,uncleTony,andmycousinJoey:All I can say is

thankyou!Iloveyouallmuchmorethanyoucouldeverknow!TomyauntKathy,Iamsoluckytohavesuchabeautifulgodmother

likeyou.Iloveyou.Tomynewestbusinesspartner,EdwardAbel:Youhavebeenagreat

friend!Here’stothefutureofTKOBusinessCoaching,Inc.AhugethankyoutothePowerHouseGyminSyosset,NewYork.You

madethisRevisedEditionpossible!Additionally,Iwouldliketothankallofmywonderfulfriendsandall

of the amazinglydedicated readersof ourBodySculptingBiblebooks,RecentlyIhavemetmanyofyouwhileontheroadspeakingandIfeelso lucky tohavemetyou, Iwisheveryonecontinued successand lookforwardtomeetingyouallandhelpingyoumakeyourfitness,business,lifedreamsareality!Allmylove!

ForewordtotheOriginalEdition

Finally,abookthatdispelsthemythsaboutgettingintoshape!Istartedworking out ten years ago and have been participating in fitnesscompetitionsforfouryears.Unfortunately,ithastakenmeallthistimeto gain even half of the knowledge you can learn just by readingTheBodySculptingBibleforWomen!This book is not filled with empty promises for a “quick fix” or a

“miracle diet.” Instead, it gives you priceless information on how toachieveyourfitnessgoals.Ifyouarereallyseriousaboutchangingyourbodyforthebetter,thebestthingyoucandoforyourselfistofollowtheadvice on these pages. Don’t give up or get discouraged! The 14-DayBody Sculpting Workout is a serious fitness plan, and if you use itseriously,youwillgetseriousresults.Aswomen,wegenerallyhavedifferentnutritionalandphysicalgoals

andneedsthanmen.Thatiswhatissogreataboutthisbook!Insideyouwill find information on James and Hugo’s 14-Day Body SculptingProgram,theZone-Toneconcept,nutritionalprogramsandmuchmore.Thebestpartaboutitisthattheseprogramsarealldesignedspecificallyforwomen.Whenitcomestofitnessandbodybuilding,women’sneedsoften get lost in the shuffle. Sometimes it feels like every fitnessmagazine, workout program, and nutritional product out there isdesignedjustformen!Withthisbook,however,eachandeverypointofinformationistargetedtoawoman’sfitnessneeds.

TheBodySculptingBible forWomen is notonly filledwith invaluableinformation, it is also easily accessible. The presentation is simple tounderstand and use. Whether you are a beginner or a professionalathlete, you will definitely find this book to be rewarding andinspirational. You won’t just change your body, you’ll change yourmind!

NicoleRollolazoFitnessAmericaPageantChampion2000

Preface

HiFolks!Welcometothe3rdEditionofourBodySculptingBibles!If you have already purchased our previous Body Sculpting Bibleeditions in the past, thenwewant to extend to you ourmost sinceregratitudeforgivingusthesupportyouhavesincethebeginning.Ifyouareanewreader,thenwewanttopersonallycongratulateyoufortakingyour first step towardsachieving the leaner, firmer,and strongerbodythatyouarelookingfor.TheBodySculptingBibleserieshasbeenaroundforover11yearsnow.

That’s an extraordinary length of time for a fitness book series. Mostfitnessbooksonlylastayearortwointhemarketplace,iftheyevenlastthatlong.Sowhyhaveourbookssurvivedthetestoftime,andevenflourished,

when others seem to just disappear? Here are a few reasons why theBodySculptingBibleserieshasdifferedfromotherfitnessbooks:

THEWHO,WHAT,WHEN,WHERE,WHY&HOW•WhoaretheCreators:JamesVillepigueandHugoRiverahavebeen in the fitness industry and lifted in the trenches for acombinedamountofover40years.Theywalkthetalkandplaythepart.•WhatareTheyMostRecognizedFor:Theessenceof theBodySculpting Bible books is the underlying original 14-Day BodySculpting Program—one of the very first periodized weighttraining programs for the mainstream fitness enthusiast. Thesesystemsutilize a logically arranged ‘muscle confusion’ approachthat yields the fastest and most consistent long-term bodycompositionresultspossible.

•WhenWeretheBooksFirstCreated:Backin1998,theauthorsjust happened tomeet in Floridawhileworking out separately.Theystartedtalkingandtwoyearslater,theyhaddevelopedthisbest-sellingfitnessbookseries.•Where: JamesandHugo spentoveroneyearwriting thebooksand accomplished the collaborativework byway of phone andInternet.•Why: The authors had discovered that average people neededtop-tier fitness information and more guidance to help themachievetheirdreamphysiques.• How: James and Hugo created step-by-step guidelines and adirect plan of action that anyone could follow, all based onscientificanalysis.Muchlikeabusinessplan,whereeverythingislaidout for success, theBodySculptingBible books equippeoplewiththemeanstoachievebodysculptingperfection.

WhyisitthattheBodySculptingBibleshavesoldwelloveronemillioncopies and are revered as one of the most successful fitness bookfranchises in history? Well, they’re solid books and provide acomprehensive, yet solid, plan of specific action steps to help you onyour way. When we first set out, we offered one of the very firstmainstreamperiodizationprogramscalled“The14DayBodySculptingProgram”. Many of our innovative training principles were initiallyconsideredradical,buttheywerequicklyembracedbyourreadersandfansbecausetheyworked(andworkedverywell).So,yes,theBodySculptingBiblebookshavehadwildsuccess,butwearenotsittingpretty.Yes,we’vemanagedtohelphundredsofthousandsof average people just like you to shape up, gain confidence, preservetheir youth, and improvemanyareasof their lives.But still, there aremillionsofpeoplewestillneedtohelp.Wecametotherealizationthatweneededtocomebackandrefreshsomeof thematerialwithin thebook.As timepasses, thingsnaturallychangeasnewresearchisconductedandnewsciencecomesabout.Itis

uptous,asfitnessexperts,totakethescience,decipherit,andpassitoninawaythatmakessenseandiseasyforyoutounderstand.So,withthatsaid,we’reonamissiontohelpmillionsmorepeoplegetupandgetoutoftheirownway.Getupoffthatcouch,ridyourselfofthefastfood,dowhatmostpeoplewon’ttakethetimetodo,andlet’sgetyoutoaplaceoftotalbodytransformationandlifeempowerment.Overtheyears,wehavehadtorelymostlyonthebooksande-mailtostay in communicationwithour fans.No longerdoweeachexist inaplacewhereweareisolatedinourhomelandorlimitedtoourowncitiesand close surroundings. The internet has allowed us to reach out anddigitallyshakehandswithourglobalfriends.Thenewglobalapproachofthislatesteditionwasdevelopedfortworeasons. First, we want you to be an ambassador for fitness in yourhometown. We want you to stand proud and represent where you’refrom.Gatheryourlocalfriends,family,co-workers,andanyoneelseandcreateafitnessforce.Withthisbook,wewantyoutoleadyourclanandbuild themup to extraordinaryhealth and fitness levels. Together,wecan combat fat, obliterate obesity, do-in diabetes, kill many cardiacproblems,andtakemorecontroloverourlivesthaneverbefore.The second reason for this global approach is that, even thoughwehavegreaterreachtotheworldthaneverbefore,manyofusstillhidebehindourcomputers.It’stimetoreachoutandtelltheworldwhoyouare.Weknowtheworldisfacingalotofdifficultiesrightnow,andthereisnobettertimetotakeastandandrefusetogiveintoadversity.Todaywearebattlingwars,abulliedeconomy,and the fightagainstobesity.Thegrimrealityisthatmostpeoplehavenotgottenhealthieroverthelastdecade. In fact, theyhavegottenevenunhealthier!Perhaps this ispartlya resultof thenegative things thataregoingon in theworldatthis time. Maybe the stress from everything that is happening hasaffectedpeopleandthus,theytakecomfortinfood.However,hereisouradvicetoyou:thereistoomuchgoingonintheworld thatwehave little or absolutely no control over. But here’s thegreatnews: thereare some things thatwecancontrol.Wecancontrolourabilitytodoourverybestinbuildingourselvesup,bothinsideandout,sothatwecreatebetteroutcomesforourselvesandforthepeoplearoundus.Whenwebuildourselvesupbothphysicallyandemotionally,we empower ourselves andwe place ourselves in a rare position that

allowsustohavemorecontrolovermanydifferentthingsinourlives.It is our hope that you will take advantage of this powerful

opportunitybyfollowingourlead,andwepromisetohelpyouachievemanytrulyremarkableandlife-alteringchanges.

WHAT’SNEW

Inthisneweditionwehaveupdatedoursupplementssectioninordertomake it current.WehavealsoaddednewBodySculptingWorkouts tooffermore variety andprovide youwith aworkout that best fits yourneeds. Inaddition,wehaveaddedmore sampledietplans togiveyoumoreconcreteideasofwhatyoushouldbeeatingonadailybasis.Sincethebeginningoftheseries,over10yearsago,ourgoalhasbeen

tohelppeopleachievethephysiquethattheydesirewithouthavingtodealwiththepitfallsandthechallengesthatweexperiencedourselves.Adecadelater,ourcommitmenttohelpothersislargerthanever!AndthankstotheinternetandtosocialnetworkslikeFacebook,wecannowreachmillionsofpeoplewithjustoneclick!Beforeyouputthisbookdowntoday,gotoyourcomputerandvisitus

here: www.facebook.com/bodysculptingbibles. This will now becomethenewBodySculptingBiblehomebaseandit’saplacewhereyouwillfind accountability from us and your fellow readers, where you willmaintain motivation to keep going, and where you can communicatewithusdirectly.ByfrequentingourFacebookFanPage,youwillalwaysbeontopof

yourgameandyoucancountonit.Whetheryouhavequestions,needsupport, motivation, or information on training, nutrition, orsupplementations, we are here to help you succeed in achieving yourphysiquegoals.Wewanttoturnthispageintoamassivecommunityoflike-minded peoplewhose goal is to not only improve their physiquesbutalsotheirlivesandthelivesofmanyothers!Over the years,we have been blessedwith the great opportunity to

touch the lives of well over 1 million people and now that we haveFacebook,wefeelthatwecanreachmorepeoplethanweeverthoughtpossible. And now, we are not alone, since we have you to help us

spreadthewordandfinallygetpeopleoffthecouchandintoshape!Withthatsaid,we’recallingonyoutohelpusmakegreatchange.Weneedyoutohelpustouchthelivesofmanyotherpeople.Thewaytodothisissimple:1. Become a fan of our Facebook Fan Page:www.facebook.com/bodysculptingbibles.

2.Sharethispagewithyourfriends:Inthismanner,youcanhelpusreachouttootherswhoarelookingtogetinshapebutmaynotknowhowtodoit.

3.Shareyourexpertise:Don’tbe shy.Manyofyouarevery talentedandcanhelpothersby sharingyourexpertise. Ifyouhave read thebooksandusedtheinformationtotransformyourownlife,thisputsyouinapositionofpowertohelpothersachievethesame.In fact, we have thousands of readers who, after reading the BodySculptingBible,decidedtomakeacareeroutoffitness!Whilethatmaynotbeyourgoal,definitelydon’tbeshyinsharingyourexpertiseasjustasimplewordofencouragementcanmakeahugedifferenceinthelifeofsomeonewhocoulduseahelpinghand.Welookforwardtoworkingwithallofyouaswecontinuetoimproveour bodies (and lives). We are so excited to be connecting with newpeoplethroughouttheworldandtogetherwecanhaveahugeimpactonglobalhealth!

SeeyousoononFacebook!

BestAlways,James&Hugo

QuickStart

To get started with the 14-Day Body Sculpting Workout as quickly aspossible, follow the reading outline below. It will take youapproximately60minutesatthemosttogothroughthisoutline.Wefeelyou’ll need this basic understanding of the 14-Day Body SculptingWorkout principles in order to harness the maximum benefits of theprogram.

CHAPTER2

Zone-ToneConceptTheFirstComponent:Determination

CHAPTER3

PuttingItAllTogetherHowDoesthe14-DayBodySculptingWorkoutWork?BestTimetoWorkOutWorkoutClothingHowFastShouldYouLiftTheWeight?MuscleSorenessBreathingWhilePerforminganExerciseWarmingUpBeforeTrainingandStretchingSelectingtheWeightforEachExercise

CHAPTER4

NutritionBasicsCharacteristicsofaGoodNutritionProgramDesigningyourDiet

BeverageTipsCookingTipsSupplements

CHAPTER13Choosebetween:TheBreak-inProgramThe14-DayBodySculptingWorkoutThe14-DayRapidBodySculptingWorkoutTheAdvanced14-DayBodySculptingWorkoutThe14-DayBodySculptingDefinitionWorkoutThe14-DayBodyBodyweightSculptingWorkout

Dependingonyourknowledgeofhowtoperformtheexercises, readtheexercisedescriptionsthatpertaintotheroutinethatyouchoose.We do recommend that you read through the entire bookprogressively toobtain the full benefits of theprogram (there ismuchmorethanjusttraininginformation).Thisbookwillnotonlyteachyouhowtochangeyourphysique,butalsohowtochangeyourlife!

TableofContents

CoverTitlePageCopyrightDedicationSpecialThanksfromJamesVillepigueForewordtotheOriginalEditionPrefaceQuickStart

INTRODUCTION

TheWeightLossObsessionABookDesignedOnlyforWomenThe14-DayBodySculptingWorkoutMoreonthe14-DayBodySculptingWorkout

PART1—THEFOUNDATIONSOFPHYSICALPERFECTION

CHAPTER1:COMMONMYTHS&MISCONCEPTIONS

CommonMythsDebunkedUnnecessaryGadgetsCelluliteCreamsWeightLossClinicsDrugsforWeightLossTheMostCommonDieter’sMistake:LessisBetterBulimiaLowCarb/HighProtein/HighFatDietsMenopause&HormoneReplacement

CHAPTER2:THEPOWEROFTHEMINDPOWERFULMETHODSFORACHIEVINGSUCCESS

ThingsDon’tHaveToBeSoComplicated;NotWhenYouHaveanArsenalofResultsAmmo!DifferentRoutines:SomeWork,MostDon’t!ExpectationsandDesire;ExpectandYouShallReceiveMindSculpting:VisualizationandMentalImagery(ThinkandBecome!)ApplyingtheVisualizationTechnique:AnIntroductiontoSelf-HypnosisforUnprecedentedResultsZone-ToneConceptThe10CommandmentsofBodySculptingPerfectionLife’sDilemmas,SimpleSolutions;SomePeopleMakeExcuses,OthersFindSolutionsTheBlueprintforaPerfectBodyTheManyBenefitsofExerciseandCorrectEating:YouWillGetMuchMoreThanYouHopedFor!TheFormulaforSuccessTheFirstComponent:DeterminationTheOtherComponentsoftheFormulaforSuccess

PART2—THEBUILDINGBLOCKSOFBODYSCULPTING

CHAPTER3:TRAINING

WeightTrainingAerobicTrainingPuttingItAllTogetherHowDoesthe14-DayBodySculptingWorkoutWork?BestTimetoWorkOutWorkoutClothingHowFastShouldYouLiftTheWeight?

MuscleSorenessBreathingWhilePerformingAnExerciseWarmingUpBeforeTrainingandStretchingSelectingtheWeightforEachExerciseOvertrainingSkippingWorkouts

CHAPTER4:NUTRITION

NutritionBasicsGlycemicIndexCharacteristicsofaGoodNutritionProgram

DesigningYourBodySculptingDietBreak-InBodySculptingDietPlanThe14-DayBodySculptingDietPlanAdvancedBodySculptingDietPlanDesigningYourDietDietstoAddMuscleMassEatingontheRun:FastFoodsBeverageTipsTipsforChoosingFoodsQuickandEasyRecipesCookingTipsSupplementsMultipleVitaminandMineralFormulaProteinSupplementGoodOils:FishOils,FlaxOil,Extra-VirginOliveOil,andPeanutButterVitaminCChromiumPicolinate

CHAPTER5:RESTANDRECOVERY

TheSleepCycleMaladiesCausedBySleepDeprivationAreYouSleepDeprived?SleepingPillsConclusion

PART3—BODYSCULPTINGEXERCISES

CHAPTER6:LEGS

FootStancesandQuadricepsandHamstringDevelopment

CHAPTER7:BACK

ExercisesThatUtilizeVariousHandPositionsandHowEachVariationCanAffectDifferentMuscleGroups

CHAPTER8:CHEST

ProperAlignment

CHAPTER9:SHOULDERSCHAPTER10:TRICEPSCHAPTER11:BICEPSCHAPTER12:ABDOMINALS

PART4—WORKOUTCHARTS

CHAPTER13:WORKOUTCHARTS

TheBreak-inProgramHowtoProgresswithBreak-InRoutines1and2The14-DayBodySculptingWorkoutThe14-DayRapidBodySculptingWorkoutTheAdvanced14-DayBodySculptingWorkoutThe14-DayBodySculptingDefinitionWorkout

The14-DayBodyweightBodySculptingWorkoutBreak-InRoutine#1Break-InRoutine#214-DayBodySculptingWorkout#114-DayBodySculptingWorkout#214-DayBodySculptingWorkout#314-DayRapidBodySculptingWorkout#114-DayRapidBodySculptingWorkout#214-DayAdvancedBodySculptingWorkout#114-DayAdvancedBodySculptingWorkout#214-DayBodySculptingDefinitionWorkout14-DayBodyBodyweightBodySculpting

APPENDIXA:GLOSSARYAPPENDIXB:TABLEOFFOODVALUESAPPENDIXC:SAMPLEDIETSAPPENDIXD:WORKOUTJOURNALAPPENDIXE:NUTRITIONJOURNALAPPENDIXF:TRACKINGYOURPROGRESSAPPENDIXG:GROCERYSHOPPINGLISTAPPENDIXH:BODYSCULPTINGUNDERSPECIALCIRCUMSTANCES

BodySculptingDuringPregnancyNutritionDuringPregnancyBodySculptingforSeniorsYoungstersandWeightTrainingFitnessWhileTravelingTrainingWhileYouAreSick

APPENDIXI:ANATOMYCHARTSADDENDUMRESOURCES

FINALTHOUGHTSABOUTTHEAUTHORS

Precautions

READTHISSECTIONTHOROUGHLYBEFOREGOINGANYFURTHER!

You should always consult a physician before starting anyfatreductionandtrainingprogram.

If you are unfamiliar with any of the exercises, ask anexperienced trainer to instructyouon theproper formandexecutionoftheunfamiliarexercise.

The instructions and advice presented herein are notintended as a substitute for medical or other professionalpersonalcounseling.

The editors and authors disclaim any liability or loss inconnection with the use of this system, its programs andadviceherein.

Introduction

EverytimeweturnontheTVwearebombardedwiththelatestwaytolose fat and achieve the body of our dreams. With so many diets,gadgets, and magic pills available it is no wonder that the public isconfusedabouthowtoloseweight.Thisiswhywedecidedtowritethisbook. We are tired of seeing people getting taken advantage of bygimmick“solutions”thatdon’tprovideresults.Inaddition,havingdealtwith weight problems throughout our youth, we can relate to peoplewhodesperatelywanttochangethewaytheylookbutdon’tknowhow.In this book you will learn how to lose weight without starving

yourself.Infact,youmayendupeatingmorethanyoueverhavebeforeandstillachievetheshapeyouare lookingfor!Wewillalsoshowyouhowtocreateleanmusclewithouthavingtoexerciseforhoursaday—andyoudon’tevenneedtojoinahealthclub.Ourgoalistosharetheknowledge that we have accumulated in our combined 20 years ofbodybuildingexperienceintrainingbothourselvesandwomenjustlikeyou.Withthisnewfoundknowledgeyouwillsoonbeincontrolofhowyou look and how much you weigh. No longer will it be a dreadfulexperiencetosteponthescale.Nolongerwillyoubeatthemercyofaninfomercial—you’llknowexactlywhattodoinordertoachievethelookyoudesire.Nowthatwe’ve laidoutourgoals, let’sexaminehowyoucan reach

yours.

THEWEIGHTLOSSOBSESSION

Have you noticed howmany people are obsessedwith losingweight?There is increasing evidence that the American fixationwith diet andweightlossishazardous.Concernsaboutweightcanleadtoobsessionsaboutdietandweightcontrol,dysfunctionallifestyles,abnormallyhighpatterns of exercise, disordered eating patterns, metabolic depression,and inadequate nutrition. Study after study has proven theineffectivenessofdieting.Thereisamisconceptionthatlosing“weight”isthebestwaytolookandfeelgood,anideathatweight-losscompaniespromote.What exactly does losingweight entail? Traditionally, losingweight includes losing muscle, bone density, water, and even organtissue.Thesevital componentsofyourbodyare compromised severelyduringweight-lossstages.Isthishealthy?Certainlynot!Butthedietandweight-loss industrywillhaveyoubelieve it is.Could thisbea reasonwhypeopleareunhealthy,becomesick,andsometimesdie?Indeeditis.Conventional weight-loss programs focus on caloric reduction, often

without providing proper nutrition. These programs are not concernedwithhowyoufeel,exercise,or thereasonswhyyouare losingweight.Reducingyourcaloricintakesoyouburnmanymorecaloriesthanyouare consuming is fine. But without exercise to help build and sustainleanmuscle tissue, your bodywill be forced to cannibalize itself. Yes,commercialweightlossprogramscanhelpyoulose“weight,”butalongwith that, there is a good chance that you’ll also feel terrible,weakenyourimmunesystem,andinmostcasesgainallofyourweightback.Incontrast,exercisingwillbuildmuscle,whichinturnwillhelpneutralizeyour fat loss. Your body will keep what you need for healthmaintenance,andburn the restoff.Nutrientsyouconsumemustbe inbalanced ratios that provide sufficient protein, carbohydrate, and fatintake for optimal health. Consider these factors carefully beforebeginninganyweight-lossprogram.Thefirsthurdleinyourweight-lossjourneyistostopobsessingabout

your body weight. Instead, focus on bodily measurements, fatcompositionandthewayyoulookinthemirror.Why?Becauseweightis not a good indicator of howmuch fat you are carrying.Remember,

body weight is a combination of the weight of your bones, organs,muscles,water, and fat. If you lose fivepounds inoneweek,howcanyou be sure that those five pounds were from fat? Think about it. Itcould have been twopounds ofmuscle, twopounds ofwater and onepoundof fat. If this is thecase,youarenowinaworsesituationthanyouwerebefore.Why?Becauseyourmetabolismwillbeslowerandyouwillhavelostbodyshape(muscleiswhatincreasesyourmetabolismandalsogivesshapetoyourbody).Thisiswhycrashdietsdon’twork;youlosemuscleandwater,whilesimultaneouslycreatingfatstorage.Thesediets trick the body into thinking that it is starving. When the bodythinksthatthisisthecase,itbeginsstoringfatforfutureuseandeatingawayatvaluablemuscle.Sowhileyoumayachieveyouridealweight,you’lllookverydifferentthanwhatyouenvisioned.Inordertoachievethe lookyoudesire, forgetabout idealweights—with somany varying frames and sizes, such a thing is impossible todetermine. Follow the guidelines in the Nutrition chapter and let thetapemeasure and themirror tell you when you have arrived at yourdestination.

ABOOKDESIGNEDONLYFORWOMEN

Womengenerallyhavedifferentgoalsthanmen.Whilemostmenwantbulging biceps and a powerful chest and back,women aremore oftenconcernedwithattainingaslimandtonedfigure—leanandcellulite-freelegs,adefinedmidsection,andtonedarms.Withthesegoalsinmind,wehavecreatedaprogramthatwillhelpanywomanachievethebodyofherdreams.

THE14-DAYBODYSCULPTINGWORKOUT

The14-DayBodySculptingWorkouttakesasafeandholisticapproachtofat lossandmuscletoningthatenablesyoutoreachyourgoals inaminimumamountof time.What is souniqueabout14days?Fourteendaysistypicallytheamountoftimethatittakesustogetusedtoanewhabit. Also, 14 days is the amount of time it takes the body to beginadjustingtoanewtrainingandnutritionregimen.Now,whileitisgoodforustogetusedtoanewhabit(likewakingupearlyinthemorningtoworkout), it isnotgood for thebody togetused toourworkoutandnutrition program. Results will cease once your body adjusts to yourworkout routine and calorie intake. In other words, while you aredietingandworkingoutinearnest,yourbodywillmaintainthesamefatpercentageandyourmuscleswillnotdevelop.Thisiswhyafteryoustarta new exercise and nutrition program, you stop getting results after afewweeks.Why does this happen? The body likes to remain in a state of

homeostasis (balance). When you reduce calories in order to lose fat,eventually your metabolism slows down and fat loss comes to astandstill.Yousee,ourprehistoricancestorssometimesenduredperiodsoffaminewithonlythefatintheirbodiestosustainthem.Asaresult,thebodyadaptedbyconservingenergy(inthe formof fat) inorder toensurepreparednessforperiodsoflowfoodconsumption.When you start a weight training program, muscle mass comes

quickly.However,afteraperiodoftimeyourbodygrowsaccustomedtotheroutineandremainsatthesamefitnesslevel.Itdoesthistoconserveenergy;whenyouhavemoremuscle,youburnmorecalories.So, how does the 14-Day Body Sculpting Workout solve these

problems?

Thisregimen:• Changes the parameters (sets, reps, rest in between sets) of weighttrainingroutinesevery14daysinalogicalandperiodizedmannertoensuremaximumworkoutefficiency(moreonthislater).

•Adjuststhedurationofcardiovascularactivitiesevery14days.•Variescaloricintakeevery14days.

Also included in the 14-Day Body SculptingWorkout are:mind andvisualizationtechniquestohelpyougetthemostoutofyourworkouts,the Zone-Tone, a technique that dramatically increases the mind tomuscle connection, and award-winning exercise descriptions. With alltheseuniquefeatures,youcaneasilyseehowthisworkoutisdesignedtohelpyousuccessfullyreachallyourfitnessgoals!

MOREONTHE14-DAYBODYSCULPTINGWORKOUT

Youmaywonderhowa14-DayBodySculptingWorkoutcanexist,right?WeatCustomPhysiques,Inc.havecreatedthemostpowerful,dynamic,and simple system for creating lean muscle tissue and eliminatingunwanted body-fat for good!We do not believe in starvation diets orlong, exhaustiveworkouts in order to achieve results.We believe in ahealthy, systematic, and scientific approach to fitness, offering acompletefatloss/muscle-buildingprogramprovidingfastandconsistentresults.Fastresults?Yes,youhearditright!Didyouthinkwewerejustgoingtoleavethe“14day”partout?Noway!Althoughitisphysicallyimpossibleforyoutocompletelychangeyourbodyshapewithin14days(Unless you have a referral to a good plastic surgeon!), you can stillmake some very respectable changes within that time frame. Not justsome changes to your physical body, but also somemajor changes toyour whole self. This book contains the finest fat loss and musclebuilding information available. How can we be so confident? Werealized thatwewould have to take a different approach to fitness inordertomakethisprogramworkbest.Ourstrategywastocombineourownbreakthrough knowledgewith someof the traditionalmethods offitness and health, to create the most thorough and complete fitnessprogram ever produced. What you get is a complete and balancedapproach to losing fat,buildingmuscleandsculpting thebodyofyourdreams.

FAQ:Isyour14-DayBodySculptingprogramjustamarketinggimmick?

ANSWER:WeareproudtosaythattheBodySculptingBiblesareamongthevery first books to bring the very powerful principles ofperiodization training to the commercial market. Back in 2000,

periodization training was known only to Olympic and eliteathletes. Since 2000, with the release of the first Body SculptingBibles, periodization training has become widely known andregarded as the #1 type of training for eliciting remarkable andconsistentresults.

We are about to introduce you to a new fitness training philosophywidelyacceptedbyathletesrangingfromtheOlympicelitetoweekendwarriorsandcollegeathletes.Itiscalledperiodizationtraining,whichisdefinedas“atrainingregimendoneaspecificwayforaspecificperiodoftimeandthenmodifiedanddoneadifferentwayforaspecificperiodof time.”Whatwouldbe the significanceof changinga fitness routinefrom time to time? Have you ever started a weight training routine,hoping to lose some fatwhile simultaneously putting on somemuscleand found that itwasmucheasier todo so in theverybeginning?Doyourememberhowmotivatedyouwereatfirstandhoweasyitwastomake immediate progress?What happened next? All of a sudden youstopped gaining muscle, you still had those last five pounds of fatattached to your body and because of that, you probably lost yourmotivation and desire to train. You hit a plateau and no matter howhardyoutrainedorhowmuchyoudieted,you justcouldn’tmakeanymoreprogress,right?Whathappened?Yourbodysimplyadapted!That’sright, your body, in an attempt to neutralize and protect your systemfromfurtherbreakdown(tearingdownmuscleandlosingfat),suddenlystoppedrespondingtothecatalyst(resistancetraininganddiet).Periodization training prevents this adaptation. It helps to avoidplateaus,thusincreasingandcontinuallycreatingresults.Thisversionofthe 14-Day Body Sculpting Workout was completely designed for thewomanwhosegoalistocreateamoremuscularandleanphysique.Upuntilnow,youhaveprobablytriedeveryfitnessroutine,gadgetand/orsupplementunder the sun and still not reachedyour goals.Well don’tlose hope! You will discover shortly just how powerful this programtrulyis.Wewanttohelptheaveragewomanattainhergoalofsculptingaleanand muscular physique. We quickly realized that this would require

certain criteria within the traditional periodization program to becustomized. We knew that key components of the traditionalperiodization model such as sports specific training would not benecessarysincetheprogramwouldnotbeusedforsportsconditioning.At the same time, we realized that there had to be many specializedadditions to help customize the program according to our femalereaders’ objectives. Our main objective is to provide a direct plan ofaction for expediting the development of the ideal female physique (alean and muscular body). We balanced this unique and completerevolutionary training program with the nutrition plan and a healthymind-set method. The 14-Day Body Sculpting Workout’s mind/muscleapproachwillhelpyoutorealizeyourpotential!Wecannotandwillnotpromiseyouunachievableresults.Unrealisticpromises can both sabotage your motivation to get in shape or, evenworse, jeopardize your health. Companies that make such far-fetchedclaims are not concerned with your wellbeing. They only care aboutwhat theycanget fromyou—yourmoney.We,on theotherhand,areconcernedaboutyourhealth.Weareheretohelpyouachieveamazingresults,andtoexplainexactlywhatyoushoulddotobecomeandstayfitandhealthyforever.Bothofushavebeeninsituationswhereourhealthandself-esteemswere in jeopardy. I (James) can rememberwhen Iwas14yearsold. Iwasveryheavyandverydepressed.Onedaywhilewatchingtelevision,Iwas drawn to a commercial advertisement for a new type of diet pillcalledthegrapefruitdiet.Theadguaranteedtremendousresultswithinaveryshorttimeperiod.Iwasyoungandvulnerabletosuchclaims.Ialsofeltdesperateandimmediatelydecided,withoutconductinganytypeofresearchon thecompanyorproduct, to robmypiggybank.Thatverysameday, I sent themmymoney through themail.Doyou seewherethis is leading? I received thosepills,noquestionsasked!Theyhadnoconcern formy health,my age, ormy overall wellbeing. I took thosepillsandluckily,Ididn’tdie.Iseekidsandadultsallthetimewhomakeverysimilarmistakes.Theyhavebeenstrugglingforsometime,listeningto this claim and that claim, promising to instantly and miraculouslychangetheirphysicalappearance.Dothesecompanieseverstoptothinkthat some people are just so frustrated, that they are blinded by thewonderfulclaimsand leftplayingRussianroulettewith their lives?Do

these companies realize that a good portion of these frustrated peoplehappen to be young kids,who frombeing abused and ridiculed abouttheir physical appearance, become evenmore frustrated and are evenmorewillingtotakeanyproductpromisingtochangetheirappearance?These kids most likely will not stop to think about the major healthimplications involved with taking some of these potentially lifethreatening products. Although there are some great companies outtherewhopridethemselvesoncreatingsafetyfortheircustomers,manyhaveverylittleornoconcernfortheircustomers.Theyfulfillanyorderthey receive, without screening or qualifying one person. We wouldneverandcouldneverhurtordeceiveanyone.Wehavebothcomefrompainfulchildhoodsandcanbothempathizecompletelywithanyonewhohasaweightproblemoranyproblemthatrelates to thebodyandcanaffectone’sself-esteem.Eithertooheavyortoothin,wehavebothbeenthrougheachscenarioandbecauseof that,ourprimarygoal is tohelpanyonewhoneedsorcouldbenefitfromourguidanceandsupport.Fromnowon,yournewmottomustbe,“Iftheproductorbusinesshasevenatraceofuncertainty,moveon!”Ifyoudon’t learntofollowthismotto,youwill either get taken for yourmoney and/or jeopardize your ownhealth.Our 14-Day Body Sculpting Workout contains only the safest, top-

notchhealthandfitnessinformationandtechniquesyouneedtobecomefit and healthy. Our program takes into account the importance ofphysicalandmentalhealth,andhowtheymustbecombined,inordertoreachthepinnacleofgoodhealthandfitness.Ourprogramwasderivedfromourover20-yearcombinedknowledgebaseofhealth, fitnessandnutrition.Whatwe cando for you in 14days is to totally supply youwitheverythingyouneedtoreachandsurpassyourweightlossgoals.Intwoweeksnotonlywillyouknowexactlywhattodo,youwillactuallybegintoseeremarkableresults.Evenmoreexcitingis thefact that theresultsyoumakeduringthatveryshort timeperiodwillbepermanent(providedyousticktotheprogram)andonlythebeginningofyourbodysculpting success. Our one-of-a-kind program integrates the body andmind, offering you a completely fit body. A body that looks and feelsgreat!Finally,wearemostexcitedtoletyouknowthatthiswillbethelast weight reduction and fitness book or program that you will everneed to buy. If your goal is to loseweight and get in amazing shape,

welcometoresultscountry:Thisistheplacewhereyou’llfindbothandthensome!Sonowit’stimetogetexcited,asyoubeginthe14-DayBodySculptingWorkout,forthebodyofyourdreams.Enjoy!

Part1

The,FoundationsofPhysicalPerfection

Chapter1CommonMyths&Misconceptions

For immediate Body Sculpting Bible support &coaching directly from James & Hugo, please visitwww.BodySculptingBible.com

In thischapterwewillcoverseveral topics thatcauseconfusion in thefitnessindustry.

COMMONMYTHSDEBUNKED

Myth #1: Weight training makes you bulky. Due to the fact thatwomendonotproduceasmuch testosterone (thehormoneresponsibleforincreasingmusclesize)asmalesdo,itisimpossibleforawomantogainhugeamountsofmusclemass.The image thatmaycome toyourmind is of professional female bodybuilders. Many of those womenunfortunately use anabolic steroids (synthetic testosterone) along withother drugs in order to achieve that high degree of muscularity. Inaddition,mostalsohavegoodgeneticsthatenablethemtogainmusclequicklywhen they spendhours in thegym liftingveryheavyweights.Believe us when we say that they do not look like that by accident.Womenwhoconductweighttrainingwithouttheuseofsteroidsgetthefirmandfitcellulite-freelookingbodythatyouseeinmostfitnessshowsthesedays.Myth#2:Exercise increasesyourchest size.Women’sbreasts are

composedmostly of fatty tissue. Therefore, it is impossible to increasetheirsizethroughweighttraining.Asamatterof fact, ifyougobelow12 percent body fat (which we don’t recommend as you’ll see later),yourbreastsizewilldecrease.Weighttrainingdoesincreasethesizeofthe back, so this misconception probably comes from confusing anincrease in back size with an increase in cup size. The only way toincreaseyourbreastsizeisbygainingfatorgettingbreastimplants.Myth #3: Weight training makes you stiff. If you perform all

exercises through their full range of motion, flexibility will increase.Exerciseslikeflys,stiff-leggeddeadlifts,dumbbellpresses,andchin-upsstretchthemuscleinthebottomrangeofthemovement.Therefore,byperforming these exercises correctly, your stretching capabilities willincrease.Myth#4:Ifyoustopweighttrainingyourmusclesturnintofat.

Thisislikesayingthatgoldcanturnintobrass.Muscleandfataretwototallydifferenttypesoftissue.Whathappensmanytimesisthatwhenpeopledecidetogoofftheirweighttrainingprogramstheystartlosingmuscleduetoinactivity(useitorloseit)andtheyalsousuallydropthediet aswell. Therefore bad eating habits, combinedwith the fact that

metabolismislowerduetoinactivityandlowerdegreesofmusclemass,give the impression that the subject’s muscle is being turned into fatwhileinrealitywhatishappeningisthatmuscleisbeinglostandfatisbeingaccumulated.Myth #5: Weight training turns fat into muscle. More alchemy.This is theequivalentof saying thatyoucan turnanymetal intogold.The way a body transformation occurs is by gaining muscle throughweight training and losing fat through aerobics simultaneously.Again,muscleandfatareverydifferenttypesoftissue.Wecannotturnoneintotheother.Myth#6:Aslongasyouexerciseyoucaneatanythingthatyouwant.Howwewishthisweretrue!However,thiscouldnotbefurtherfrom the truth. Our individual metabolism determines how manycaloriesweburnatrestandwhileweexercise. Ifweeatmorecaloriesthan we burn on a consistent basis, our bodies will accumulate theseextracaloriesasfatregardlessoftheamountthatweexercise.Thismythmayhavebeencreatedbypeoplewithsuchhighmetabolicrates(luckythem) thatnomatterhowmuch theyeatorwhat theyeat, theynevermeet or exceed the amount of calories that they burn in one day.Therefore,theirweighteitherremainsstableorgoesdown.Myth#7:Onceyoulosemotivation,it’simpossibletogetbacktoahealthyroutine. It’s truethat it’sdifficult togetbackontrackafterlosingmotivation,butit’snotimpossible!Whenyougetbored,it’seasierforyoutogetdepressedandyourproductivitycancometoascreechinghalt.Yourbodyreactssimilarlyandstopsproducingresultswhenyoudothesameexactactivitiesdayinanddayout.Howdoyoucreateresultsconsistently?Changeyouractionplan!Inthefollowingchapters,wewillshowyouexactlyhowtoconstantlyevolveyour trainingandnutritionplaninordertokeepgettingresults.Myth#8:Exercisingmakesyoutiredandexhaustsyourbody. Ifyou’re feeling too tired to exercise, it’smost likely because you’re justbored.Getupandstartmovingandyou’llbesurprisedwhenyoufeelasurgeofenergy!Myth#9:Youdon’tneed toworkout ifyou’realready ingreatshapeor ifyou’re stillyoung.Despite fitness level and age, you canalways manage to take care of yourself, and there’s always room forimprovement.Thinkofitasaninsurancepolicyofsorts!

Myth#10:There’snotenoughtimetoexerciseifyou’reworkingfull-time.Evenifyou’refeelinglikeyourworkscheduleleavesyouwithno time toexercise,keep inmind thatexercisingcanactually improveyour work performance. Incorporating 30 minutes into your dailyschedule for working out will be well worth it as exercise has beenproventoelevatemood,whichnaturally leadstofarbetterresultsandmoreproductivity in theworkplace.Takea lookatour14-DayRapidBodySculptingWorkout.Myth#11:Thegym is intimidating! The gym actually intimidatesmore people than you think. Even those so-called “gym rats” don’talways feel confident. Any time you’re feeling nervous about being inthegym, remember thatyou’re in there todoa jobandyouowe it toyourselftoconqueryourfearsbyfacingthemheadon!Motivateyourselfbythinkingaboutthefactthatyou’redoingwhatmostpeoplewon’tdoordon’tthinktheyhavetimetodo.It’sallaboutgettingingreatshapebydoingwhatyougottado!Myth#12:Thegymiscrowded,dirty,andit’sjustnotforme! Ifyoureallydon’t likethegym,buildoneinyourownhome—it’snotasdifficult as you would think. All you need is a pair of adjustabledumbbells. This is all the equipment thatmany of our Body SculptingProgramsrequire. Ifyouwanttogetmorefancy,youcangetaweightbenchaswell.Remember:It’squality,notquantitythatmatters.Youcanstillgetagreatworkoutwithverylittleequipment.Myth#13:Ifyou’vefailedonce,you’redoomedtofailagain.Thefirststepinconqueringpastfailuresistostopblamingyourself.Chancesare,ifyoudidn’tsticktotheplan,it’slikelybecausetheplanjustwasn’trightforyou.Besuretosetrealisticgoals&outcomesforyourselfandwritedownyourshort-term,mid-term&long-termgoals.Thiswillmakeaworld of difference! Take a look at ourGoal Setting Section on thispageforhelpwiththis.Myth#14:Youneedtogiveallofyourattentiontoyourfamily,whichleavesnotimeforworkingout.Ifyoudon’tstarttakingcareofyourself,youwon’tbeable tocare foryour familyandtheymayevenenduphavingtotakecareofyou!Givingyourselfthetimetoexerciseandstayhealthydoesn’tmeanyou’rebeingselfish.Infact,thehealthieryouare,thebetterequippedyouwillbetocareforthepeopleyoulove.Myth#15:It’simpossibletofindthetimetoworkoutifyouhave

ababy.Considerbringingyourbabywithyou–manygymsandhealthclubsnowhavechild-careservices.Ifyourgymdoesn’tofferthisservice,findafriendorfamilymembertobaby-sitforanhourorsowhileyouworkout.Youcanmakeitworkifyoureallywantto.Myth#16:Youneedtostretchbeforetrainingwithweights.Not

necessarily. You should not do any static stretching (also known asisometricstretching,inwhichyouholdthestretchforacertainamountof time) before weight training. This actually sends a signal to themuscles that they should relax,which is the last thing youwant yourmuscles doing before a set of exercises. You should instead be usingdynamicstretches,whichwarmandreadythemusclesfortheupcomingworkloadbyperformingactivestretcheswithnoholdingpoint.Youcanalsopreparethemusclesfortheliftingactivitybyperformingtheactualweight trainingmovement that you are about to perform,using eitherlightweightornoweight.

UNNECESSARYGADGETS

Let’stalkaboutalloftheexercisecontraptionsweseeonTV.Firstofall,whydoweneedtopayover$80toperformanabdominalcrunch?Theabdominal crunch isperhaps themost inexpensiveand simpleexercisethereistotargettheabdominalmuscles.Doweneedamachinetohelpusdoit?Wethinknot!Adsforsuchgadgetspromiseabsinminutesaday.Butdidyouever

readthefineprintontheTVscreen?Itusuallyreadsthatthestatementsaretrueaslongasyoucombinetheexercisewithasensiblediet—whichbringsustothenextpoint.Youdonotneedtoenslaveyourselfeverydayto hours of abdominal work—only 5 to 10 minutes of ab work issufficient.Whatreallybringsout thedefinition inyourmidsection isasensible nutritional program and aerobic exercise. Combined, thesecomponents burn fat in order for your definition to appear. Theabdominalworkonlybuildsthemusclecoveredbythefat.Besides,thereis no way in which you can only reduce the fat in one section (spotreduction)withoutreducingitintherestofyourbody.Once againwhy dowe need to purchase an abmachine? To avoid

neckstrain?Ifyoudon’tknowwhatyouaredoingyoucanstrainyourneckwithorwithoutthemachine.Unlessyouare recovering fromaback injuryandarenotyet strong

enough to do a crunch by yourself, save your hard-earned dollars formoremeaningfulthings.Allyouneedtoperformanabdominalcrunchisthe floor and the proper instruction on how to execute the exercisecorrectly.

CELLULITECREAMS

We have all seen commercials that promise to eliminate cellulite byrubbing the latest creamdiscovered in some secret tree inGod-knows-where. At Custom Physiques we have talked with many women whohave used such products with no results. Good luck finding any realscientific research that proves these products work. Again, save yourhard-earnedmoney.Theonlythingthateliminatescellulitefromyourbodyisasystematic

approachtoeliminatingfatthroughthenutritionalpracticeswedescribealongwithatrainingroutinethatisdesignedtotoneandeliminatebodyfatfromallangles.Thatistheonlywaythatthebattleagainstcellulitecanbewon.Don’tletanybodymisleadyou.

WEIGHTLOSSCLINICS

Whypayotherseverymonthtotellyouwhattodowhenyouarefullycapableoffiguringoutwhattodoyourselfafterreadingthisbook?Wehaveseenwhatmostweightlossclinicsofferandwearenotimpressed!Not only do you have to pay an unbelievable fee (sometimes on amonthlybasis) togetadiet thatmaynotbeasefficientas itcouldbe(mostoftheseprogramsarelowproteindiets);somerequireyoutobuyspecial foods (provided by them, of course, on top of the initial fee).Otherschargeyoubythepoundsyoulose.Hey,whataconcept!Youdotheworkandyougettopaysomeoneelseforyoursuccess!

DRUGSFORWEIGHTLOSS

Ifwhatyouwantishealthandpermanentweightloss,don’ttouchanykind ofweight loss drugs.Many are very dangerous (remember Phen-Fen?) and can cause serious side effects such as heart problems andpossiblydeath.Besides,onceyoustopusingthemyoubegintogainalloftheweightback.Sowhat’stheuse?Peoplecriticizebodybuildersforusingsteroidsandeverybodypreachesabouttheirdangers.Well,usingweight loss drugs (and this includes those formulas that claim to benatural but contain ephedrine) is exactly the same thing! There isnothingdifferenthere; it’susingdangerousdrugs inordertoachieveapleasingcosmeticeffect.WhenPhen-Fencameoutpeople flocked to theirdoctors inorder to

getaprescription.Unfortunately,manyweregiventhedrugdespitethefactthatresearchindicatedthatthisdrugcombinationhadsomeseriousside effects. So after a few people got rich off it, the drugwas pulledfromthemarket.However,thedamagewasalreadydone.Theonlysolidandsafesolutionthattakestheweightoffpermanently

isthecorrectcombinationofdiet,exerciseandrest.Anyonewhotriestoconvince you otherwise is full of it! Therefore, once again, save yourmoney,butmoreimportantly,saveyourhealth.Stayoffthedrugs.

FAQ:What if one of these weight loss clinics actually motivates me to loseweightandkeepmeontracktomeetmygoals?

ANSWER:Byallmeans,ifyoufindthatyoujustcan’tsticktotheprogramandneedanoutsidesourcetokeepyouafloat,dowhatyouneedtodo.Wewould like to think thatanyonecanstick to thisprogramandmotivatethemselvestoexcel.However, lifecansometimesget thebestofus.Ifyoufindyourselfneedingadditionalsupport,dowhat

you need to keep on your journey. Your health is with the extramoney,don’tyouagree?

THEMOSTCOMMONDIETER’SMISTAKE:LESSISBETTER

When people think of a diet they think of pain, hunger, and fooddeprivation.At first,mostdietersreducetheir foodintakedramaticallyand see that in the firstweek they lose around ten pounds ofweight.Theysay,“Great!InordertolosemoreweightIneedtoeatless.”Afterafewweekstheynoticethattheyarenotlosingasfastastheyhadhoped.Frustrated, they start to starve themselves even more. Before wecontinue, let’s stop right here and explainwhat is going on inside thebody.The first week the person will lose weight as the metabolism gets

shockedbythelessenedfoodintake.However,mostoftheweightlostisderivedfromwaterwithonlythreetofourpoundscomingfromfat.Thesecondweekthebody,stillnotadjustedtotheshock,continuestoloseweight(thoughnotasfastasthefirstweek).Bythethirdweekthebodybeginstotakecountermeasuresinordertoadjusttotheloweredcaloricintake.Thinkaboutit,whatdoyoudowhenyourlightbillgoesup?Youprobablybegin to saveelectricity inorder to savemoney.Thebody isjustlikeyou.Whenitseesthatitsmetaboliccostsaretoohigh(inotherwords,losingfatbecausethemetabolismistoohigh),thenitdecidestosaveenergyandlowersthemetabolisminanattempttokeepthefaton.Therefore, the person experiences a slowdown in weight loss or justcomes to a standstill. The way you save electricity is by turningappliancesoff,etc.Thewayyourbodysavesenergyisbylosingmuscle,becausemuscleisthemostexpensivetissuetomaintain.

FAQ:Isn’tbulimiaaproblemthatonlyfemalescanget?

ANSWER:WheneverI tellsomeonethat Iwasbulimic, theyareshockedandsay that theynever knew that aman couldhave such a disorder.

Thetruthofthematteristhattherearemanymenwhoarebulimic.You’d be surprised if you knew how many athletes–and averagemen–bingeandpurge.Menareverygoodatkeepingtothemselves.Wearealsonotaslikelytoaskforhelpasourfemalecounterparts.

Bulimia isnotagenderspecificdisease; it isaproblemthatexistsforusall.Pleasebeadvisedthatbulimiaisadeadlyeatingdisorder,andifyouarebulimicorhaveeverconsideredbingingandpurging,your life is at serious risk. There is no part-time bulimia; if youthinkthatbingingandpurgingonceinawhileisokay,you’redeadwrong.Theeffectsofdisturbingyourdigestiveandnervoussystemsinsuchawaywilladdupandinevitablywillcatchupwithyouinways that you’d rather not experience. Please educate yourself onits perils, and please feel free to email me, James Villepigue, forsupport:info@fitnessbusinesscoach.com.I’vebeenthere.

So by looking at the scenario above, let’s see what may happen tosomeone (we’ll call her Denise)who is determined to loseweight butdoesnotknowhowtogoaboutdoingso.As Denise notices that her weight loss comes to a sudden halt, shedecidestoreducehercaloricintakefurther.Forthefirstfewweeksthisinfactworks,butafterwardstheweightlosscomestoastandstillagain.After a few cycles of the same thing, Denise continues to spiraldownward.Atthispointmostpeople(99percent)justforgetaboutthedietandstarteatingeverythinginsight.Theygainbackalloftheweightandthensome(rememberitwillbeeasierforthemtogainweightnowbecause they lowered their metabolism by using the wrong dietingpractices).However, there is a very determined one percent of dieterswhowillnotgiveup.Thesepeoplecontinuethecycledescribedabove.Theybegintolookpaleandfeelcold.Theyarehungryallthetimebutdenyit.Sometimesthey go without food or water for the whole day. They look atthemselves inthemirrorandtheystillseethemselves fat,eventhougheveryonetellsthemthattheyarealreadyskinny(veryskinny).Theyare

afraid to drink water because they think water will make them gainweight. This condition is called anorexia nervosa, a condition that I(Hugo)sufferedfrominmyearlyteens.Peoplewiththisconditionarenottotallycrazyinseeingthemselvesasfat.Even though they lookvery skinny inclothes, ifyou take their fatpercentage you will probably see that it is around 20-30 percent.Anorexicshadanoriginal idealphysique inmindthatwas toned,hardandfirm.Inthehopesofattainingthisphysiquetheycontinueontheirdownwardspiral.However,theyneverseemtoachievewhattheywantso they figure that the answer is fewer calories. See how the cycle iscreated?Theonlycureforconditionslikethisiseducation.Werememberthatwhenweusedtobeoverweighteverybodyusedtoteaseus,pokefunatusand tellus to stopeating.People treatedusas ifwewerediseased.Therefore,wedecidedtotakeactionandstarteddoingwhatpeopletoldusto:“Stopeating!”However,theonlysolutionforlosingweight(fat)andkeepingitoff,whileatthesametimebuildingaleanandhardphysique,iseatingthecorrect combinations of food, along with doing weight training andaerobic exercise. So please, never fall into the trap of thinking thateatinglesswillgetyougoodresults!

BULIMIA

Another eating disorder, bulimia (characterized by bingeing andpurging)issomewhatofadifficultsubjectforme(James)towriteaboutbecauseIpersonallybattledwithitforaperiodoftimeinmylife.WhenIwasyoung,myphysiquewasthelastthingonmymind.Ididnotcareabouthow I lookedorwhat I ate.Being served seconds for lunchanddinnerwasnotenticingforme;itwasmorelikethirdsandfourthsthatgotmyattention.Mymother,whoisaregisterednurseandanamazingoneatthat,wasnotawareofthehealthimplicationsandeffectsthattoomuch foodwould cause tomy body. As amatter of fact,most healthpractitioners, including medical doctors, are not always aware eventoday,ofsomeoftheimplicationsfoodcanhaveonaperson’sbody.AsIgrewolderand larger Iwas forced into realizationofmyobesity.Oneday,while in JuniorHigh School, a gym teacher pulledme aside andmademestepontothescale.Iweighedabout200poundsatage12/13.He thought thathiswayof revealingmyweightproblem tomewasaproductiveone.Hewaswrong!Theonlythinghedidwasembarrassandangerme.Fromthatpointon,Ibegantogainmoreandmoreweightuntilfinally

Iwasatmyalltimehighof255pounds.Iwasfatanddepressedandhadnoideawhattodoaboutmyproblem.Iresortedtoweightlosspillsandliquid diets, which only frustrated me more. My sister, who was alsoquiteheavy,began suddenly to loseweight. Iwas shockedathowsheshed pounds of weight, yet didn’t diet or exercise. It was odd, but Istartedtonoticethatheroncebeautifulolivecomplexionbeganturningpale. In addition, I would constantly see her falling into a deepdepression accompanied by anxiety. I, like most people with eatingdisorders, paid no attention to the terrible things that she was goingthrough.Ijustwantedtoknowhowtheheckshewaslosingthatweight.WellIfoundout!Stayinguplateandhavinggoodearsmadeitobvious.Icouldhearher

throwingup in thebathroomandknewthat thiswas thewayshewaslosingweight.While initially Iwas afraid to try such a harsh thing, Iwentaheadandtriedit.Atfirst,Ihurtthebackofmythroatbygagging.

I then tried other ways to purge myself, all of which were ways ofcausingagagreflex.Thatwaswhenmyterribleeatingdisorderbegan.In the beginning I lost some weight and actually felt good because IcouldeatjunkfoodwhilegettingtheresultsIwanted.ThatwasuntilInoticed some odd behavior in myself, such as an obsessive need toexerciseandongoingboutsof lowself-esteem. I felt likemyself-worthrequired that I be skinny. I continueduntil oneday,while livingwithmyparents,Iheardmysisterscreamfromthebathroom.Iranupstairsandtriedtoopenthedoor,butitwaslocked!Iscreamedformysistertounlockthedoor,butshedidn’t.Ihadtobreakopenthedoorandfoundmysisteronthefloornaked,lyinginapoolofwater.Shehadfallenoutof the shower due to her body becoming weakened by the abuse ofbulimia. She was purple and looked as if she was having a seizure. Iscreamed tomymother and she immediately called the police. Itwasdiscovered that shehaddeveloped sevenbleedingulcers,amongmanyotherproblemsthatwereall thesideeffectsofbulimia.IwasneversoscaredinmylifeaswhenIsawwhatmysisterhaddonetoherselfandrealizedthatIwasonthesameexactpath.Sincethattime,mysisterandIhavebothstoppedabusingourbodiesand have educated ourselves about eating disorders. With strong willandpersistence,weconquered thiseatingdisorderand Imust say thatmy sister has become a beautifully strong and confident woman. Wediscovered through reading and from our personal dealings, that eventhoughapersonwithanyeatingdisordermaylookhappyandcheerful,that person is often depressed, lonely, ashamed and empty inside.Friendsofbulimicsmaydescribethemaspeoplewhoarecompetentandfuntobewith.Butunderneathallofthat,wheretheyhidetheirguiltysecrets, they are actually hurting real badly. Theymay feel unworthyandhavegreatdifficultytalkingabouttheirfeelings.Thesefeelingsareoften accompanied with anxiety, depression, self-doubt, and deeplyburiedanger.Soyousee,bulimiaisaverydangerouseatingdisorderthatwillnevermeetyourexpectationsofacquiringagreatlookingphysique.Bulimiaisa disease and one that needs to be taken care of with the help ofsomeoneknowledgeable.Pleaserememberthatbingeingandpurgingisnotthewaytogetinorstayinshape.Ifyoufeelthatyoumayhavethisterribledisease,pleaseseekprofessionalcounseling.

LOWCARB/HIGHPROTEIN/HIGHFATDIETS

Lowcarb(lessthan50oreven30gramsaday),highprotein,highfatdietsmightatfirstwork.Thereason?Aftertheinitialadaptationperiodoftwoweeks, intheabsenceofcarbohydrates, thebodyhasnochoicebut to go into a state of ketosis (carbohydrate deprivation) and startburning fats for fuel. This is assuming that more than 50% of yourcalories are coming from good essential fatty acids like olive oil andflaxseedoil.Basically,yourbodyshiftsitscarbohydratemetabolismintoan exclusively fat burning metabolism. Now, like any diet, the samebasicprinciplesapply.Eventhoughyouwillbeburningfatsexclusivelythisdoesnotmeanthatyouwillbeabletoeateverythingandanythingwithout getting fat. Remember if you take in more calories than youburn,youwillgetfat.Wehavetriedsuchdietsforaslongasayearatatime.Thefollowing

arethedrawbacks:• Ifyouareonlyallowed30-50gramsofcarbohydratesaday,yourlife will not be very tasty. You will only be limited to a smallselectionoffoods.•Eventhoughatthebeginningyouloseincredibleamountsofweight,it is mostly water weight. We also did not find a big differencebetweenlosingfatonalowcarbdietandlosingfatonamoderatecarbohydratediet.Bothdietsprovidesimilarbenefits.•While on a low carbohydrate diet, themuscles feel flat (shrink insize)due to the fact that theglycogen (thecarbohydrates thatarestoredinsidethemusclecellandmakethemuscles lookfirm)getsdepleted. On a moderate carbohydrate diet, your muscles alwaysfeelfirmandtight.•We experienced joint pains after theninthmonthon thediet.Weweredrinking2gallonsofwateradaysolackoffluidswasnottheproblem.Wewonderifitwasthelackofcarbsthatcausedthefluidin the joints to diminish but this is mere speculation. Once weswitchedbacktoamoderatecarbdiet,thejointpainsdisappeared.• You have to pay close attention to your cholesterol levels and to

nutritionaldeficienciescausedbythelackofvarietyinthediet.Inorder togetall thegood fats in thediet,wehad to take them inliquidform;notverytasty.Eventhoughthistypeofdietmightwork,wedon’tbelieveitcanbemaintainedforalifetime.Ifyoufeelliketryingit,thenpleaseremembertopaycloseattention to cholesterol levelsandnutritionaldeficiencies.We,however,believe that toget in shape thebestapproach isamorebalancedone.

MENOPAUSE&HORMONEREPLACEMENT

Thissectionisbasedonourresponsetonumerousquestionsthatwomenhave asked us about our stand on hormone replacement. After doingsomeresearch,wehavecomeupwithsomeanswerstothosequestions.However, beforewe divulge our stance, let’s first discusswhywomendecidetoundergohormonereplacementtherapy.At around age 40, the interaction of awoman’s hormones begins to

change. Less estrogen and progesterone are produced by the ovaries,leadingtoerraticmenstrualcyclesandfinallytomenopause.Whilethereasons for thisareunclear,wedoknowthatmenopausecausesshort-term unpleasant conditions such as hot flashes, headaches, and moodswings, as well as increased risk for osteoporosis and heart disease.Lately, many women have been undergoing hormone replacementtherapy(namelysyntheticestrogenandprogesterone)inordertoreducetheir chancesofheartdiseaseandosteoporosiswhileat the same timereducing the unpleasant short-term side effects caused by reducedproductionofsuchhormones.Based on the research we have reviewed, however, hormone

replacementtherapydoesnotcomewithoutrisk(nosuchthingasafreemeal). While there are numerous studies that suggest a benefit ofreduced chances for osteoporosis and heart disease along with areduction in hot flashes, mood swings, and the like, there are alsostudies that suggest such therapymay increase the risk of breast andovarian cancer. In addition, it seems that women may suffer from acondition in which the synthetic estrogen being supplied to the bodybeginstoovershadowtheotherhormonesinthebodytherebycreatingahormonal imbalance (the same thing happens to male athletes whentheytakesteroidsandsynthetictestosterone).Suchaimbalanceleadstoside effects. According to Dr. Betty Kamen, author of HormoneReplacementTherapy,YesorNo?, the followingarea listof sideeffectsthatmayarisefromestrogenreplacement:•Abdominalcramps•Amenorrhea

•Bloating•Breasttendernessandenlargement•Cystitis-likesyndromes•Elevatedbloodpressure•Endometrialcancer•Gallbladderdisease•Hairloss(whereyoudon’twantit)•Hairgrowth(whereyoudon’twantit)•Hyperlipidemia•Jaundice•Lossoflibido•Mentaldepression•Nauseaandvomiting•Prolongedvaginalbleeding•Reducedcarbohydratetolerance•Skinrashes•Thrombophlebitis•Undesirableweightgain•VaginalcandidiasisRemember,thebody’shormonalsystemislikeafine-tunedclockandeverytimethatyouintroduceforeignhormones into ityoumightverywell get a negative effect from doing so as you will be upsetting thebody’sdelicatebalance.Justlikesteroidusers,therewillbepeoplethatwillgetnosideeffects fromthe therapy.However,youmaybeoneofthose unlucky ones that have a genetic predisposition to cancer, andhormone replacement could be the trigger that activates it. So havingsaid that, our advice is simple: use natural alternatives to hormonereplacement such as a good diet and training program (like the onesrecommendedinthisbook).Doyouknowthatweighttraininghasbeenshowntoimprovebonemasseveninolderwomen?Inaddition,weighttraining inconjunctionwithgoodnutritionandcardiovascularexercise(aerobics)cangreatlyreducetheriskofheartdiseasewhileproducinga

hormonal environment not conducive to depression. While diet andexercisemaynoteliminatethehot flashesandheadaches,womenwhoremain active have a much easier time dealing with these symptomsthanthosewhoareinactive.Providedthatawomanhastakengoodcareof herself during the years prior to menopause with proper diet andexercise, other organs in the system (such as the adrenal glands) canproducethesehormones,allowingthebodytomakehealthyadjustmentsin hormonal balance after menopause. In addition, foods such as soymayhelpinthecontrolofhotflashesastheyarerichinphytoestrogens.Inconclusion,ifyouarethinkingabouthormonereplacement,consultwith your doctor and weigh the positives and the negatives of yourdecision. We recommend a therapy composed of exercise and a gooddietthatincludessoybasedproductsinlieuofhormonereplacement,asitappearsthatsuchtherapymayprovidethesamebenefitsofhormonereplacementwithoutalloftherisks.

Chapter2ThePoweroftheMind

For immediate Body Sculpting Bible support &coaching directly from James & Hugo, please visitwww.BodySculptingBible.com

THINGSDON’THAVETOBESOCOMPLICATED;NOTWHENYOUHAVEANARSENALOFRESULTSAMMO!

Whatyouhaveinyourhandsrightnowisastraightforwardandlogicalformula that we have broken down and simplified, making theinformationeasytocomprehendandfollow.Thismanualgivesyouthemost effective surefire plan to attain a better-looking body, in theshortestamountoftimehumanlyandnaturallypossible.Thereasonthisbookiscalledthe14-DayBodySculptingWorkoutis

becauseifyoufollowtheguidelineswepresent,youwillstarttonoticesome amazing changes in your bodywithin a couple ofweeks. Pleaseunderstand that this isnotamagicprogram.Wearenotclaiming thatyour body will miraculously change overnight. However, by applyingthese methods to your lifestyle, along with applying yourself to theprogram, you will achieve results and then “magic” may just be thewordyou’llusetodescribeourprogram.Often,peoplewhohaveseenustrain ask, “How do you guys make such noticeable physique changeswith such a short workout?” That’s just it! That’s the underlyingformula, the key to your success! Remember more is not necessarilybetterandinthecaseofthisbook,definitelynot.Ifyouunderstandhowthebodyworks,youwillbesuccessfulintheshortesttimepossible.Welive in a fast paced world, where time is a precious asset (time ismoney!).Wedon’thavethetimetospendlonghoursinthegym—evenashorttimeinthegymcanbeamajorcommitment.Havingextratimecan greatly enhance your life, allowing you to do some of the thingsyou’ve otherwise neglected. A basic, yet scientific approach to fitnesstraining iswhat’sneeded,and isexactlywhatyou’reabout todiscoverwiththe14-DayBodySculptingWorkout!

FAQ:Youwriteabouthowimportantitistomakeyourworkoutshort.Whyisthis better than longer workouts, where I can really work my body

harderwiththeextratime?

ANSWER:Yourbodyisnotmeanttoendurelongperiodsofstress.Themorestressyouputyourbodythrough,Themoreitwillbreakdownandwon’thavetheabilitytorecuperate.Thebeststrategyforthebestworkoutandresultsistotrainashardasyoucanasquicklyasyoucan.Thinkofitthisway:youhaveacertainamountofenergythatyouwilluseduringyourweighttrainingsessionandit’snotgoingtolastforever.Youbegintousethisenergythemomentyoustarttoexercise. Thus, your objective should be to direct your energytowardsliftingasintenselyaspossible.

Yourability to exercise intenselywill vary fromperson toperson,butformostpeople,youhaveaspecificamountoftimethatallowsyou to get the best workout. Powerful muscle building and fatburninghormonesarereleased,andyourbodyisreadyforresults.Whenyougobeyondthistimeblock,yougetdiminishingreturns,or your energy levels deplete and your focuswanders.When thishappens,yourmuscleglycogenhasbeenspentandtoxinsbegintoreleaseintoyourbloodstream.Haveyoueverseenaboxingmatch,wherebothopponentsarefreshandreadytodobattleattheverybeginning of the fight? They come out and they are strong,powerful,andfierce!Thesecondroundcomesaroundandtheystillhave that fuel to sustain their attack, but when the third roundarrives, their drive is restrained and conserved. What hashappened?

Theyhaveblowntheirpowerenergy.Atthebeginningoftheround,theirmuscle glycogen is atpeak evels, adrenaline is spillingover,and focus is sharp. It’s these beginning rounds that are the mostvaluable. The same principles apply toweight training. Come out

fierce,giveitallyou’vegot,andgetitdonebeforeyourunoutofsteam.

DIFFERENTROUTINES:SOMEWORK,MOSTDON’T!

“WhatkindofworkoutroutineshouldIchoose?”Thisisprobablyoneofthemostfrequentlyaskedquestionswhenitcomestoexercise.Withsomanydifferent routines and so-called “guru philosophies” out there, itwould surpriseus ifonlya fewpeoplewereconfusedabout this issue.Deciding what program to choose can be extremely difficult. Evenprofessional trainers and elite athletes frequently have problemschoosingaqualityprogram.Therearemanydifferentprograms—somegood, some bad, some terrible. The fact of thematter is that some oftheseprogramsmayinfactworksomewhat,ifyoudedicateyourselftothem.That is thekeyword,“dedication.”Thededicationwe’re talkingabout isn’t just committingor devoting yourself to something, for thatalone is just not enough.Thededicationwemean is thededication todevotingyourself andyour time (rememberyouarenot in thegym towaste time!) to something, to get as much out of it as is humanlypossible. To do this, you must define exactly what your trainingobjectivesarebeforeandduringafitnesssession.Withoutthismindset,youwill undeniably fail to achieve optimum results. Youmust realizethat when you’re not prepared you cannot expect to receive themaximum response from your actions, and therefore you will not seeresults.Youmustknowwhat tools (exerciseandtechnique) touseandwhattoexpectateachworkoutsessioninordertoreceiveyourdesiredeffect (moremuscle tone and less fat). Youmust alsomake sure thatyour response or reactions to the stimulus are as accurate as youexpectedthemtobe.The basic guidelines and training principles of your fitness program

mustalwaysbebasedoninformationthatisbackedupbyscientificfact.Thisparticularroutineistheexactroutinethatallofourfemaleclientsat Custom Physiques Inc. have followed and they have receivedphenomenal results. Please understand that the routine alone is notenough tomakeyourdreambodyappear.Youmust follow thepropertraining methods and initial preparation techniques included in thismanualtohelpmaketheprogramworkoptimally.Usingcorrectexerciseformaloneisveryimportantforsteadyresults.Ifyoufollowtheproper,

often neglected, training techniques, form, and principleswe describe,thisprogramcanbetheprogramthatchangesyourlifeforever!Wedorealizethattherearecurrentlyseveralschoolsofthoughtconcerningthebest types of weight reduction and body sculpting workouts. We alsorealizethatmostoftheseso-called,state-of-the-artprogramslackusefulinformationandwillnotliveuptotheirclaimedbenefits.The 14-Day Body SculptingWorkout is based only on concepts thattruly work. We include some traditional principles, which supply thebuilding blocks of all reputable fitness programs, as well as new andexcitingprinciplesandtechniquesthatareconsideredbreakthroughsinthefield.

EXPECTATIONSANDDESIRE;EXPECTANDYOUSHALLRECEIVE

Where would we be without our expectations? Expectations are adriving force in our ability to plan effectively. If you want to be asuccess, whether in the gym or in the office, you must set goals foryourself.Butsettinggoalsisnotenough.Inordertoreachthosegoalsassmoothlyandasquicklyaspossible,youmustthinkaboutwhatitisthatyouexpecttoreceive.When you begin the 14-Day Body Sculpting Plan, expect optimal

results.Expecttoreceivewhatyouboughtthismanualfor.Bydoingthisyouarecreatingapositivemindset,avitalcomponentofthiswonderfulprogram. Once you commit yourself to anything, do not question itspower or validity (unless of course it’s dangerous, which should beevident from research on both the seller’s and readers’ parts). Instead,dedicateyourselftoituntilyou’veaccomplishedyourobjective.Manyofthefitnessprogramsavailabletodaycouldworksomewhatifapositivemindset was followed. Now imagine what you will accomplish bycreatingapositivemindsetwiththisprogram.Youarealmostreadytobegin on your journey to success. Why a journey? Because all of thefollowingtechniquescanbeappliedtoallaspectsofyourlife!Nowlet’smoveontoourfirstpowerfultoolforsuccess.

MINDSCULPTING:VISUALIZATIONANDMENTALIMAGERY(THINKANDBECOME!)

Although the information below seems difficult to comprehend andfollow,it isnot!Thetechniquescanhelpyouachievefitnessgoalsandaffect virtually all aspects of your soon to be (if not already) amazinglife!Before you can sculpt your body into a piece of art you must first

sculptyourmindintoapowerfultool.Howwouldyouliketoguaranteesuccessandaccelerateyourresultsexponentially?Well,thisnextportionof the 14-Day Body Sculpting Workout addresses a very powerfultechniquethatisvirtuallynon-existentinthefitnessrealm.Thespecialtoolwespeakofisknownasvisualizationormental-imagery.Inthenextfew minutes you are going to learn how to develop and use somefantasticpossibilitiesthatlaydormantwithineachoneofus.Theywillallow you to perform remarkable feats that you would have neverbelievedpossible.Bythinkingpowerfullyaboutwhatitisyouwantandrepeatingyourthoughtslongenough,thesethoughtswillturnintosolidrealities.Youmay askhow such influences occur.Doyouknow thatmedical

doctors consider many illnesses psychosomatic, that is, caused orprovoked inpartby thepatient’sown thoughts?Evendiseases suchascancermayhave psychosomatic origins, since the power of ourmindsoverourbodiesissostrong.Right now, you are going to learn how to cultivate a talent for

visualization that you already possess. This power is more or lessdeveloped from one person to the next. But, with the right traininganyone can achieve excellent results. Just as exercise develops themuscles, theappropriatephysicalandmental trainingwillmakeyouamaster of visualization. The balance of body andmind exercise is toooftenneglected,butisthekeytoastonishingsuccessindividualpossessesastrongandconfidentattractiontohergoals.Thedisciplined!Therearethreeconditionsthatyoumusthaveinbalanceforoptimum

results.Thefirstisdesire,aswealreadydiscussed.Howcanyouexpecttoobtainanything,ifyoudon’twantitbadlyenough?Desireisthatfire

youfeel inyourbellywhenyousobadlywantsomething,creatingthedriveanddeterminationtoachieve.Thestrongeryourdesire,andthemoresustaineditis,themorecertaintyyouaddtoreachingyourgoalsquickly.Inorderforyourdesirestobecomepowerful,youhavetofeedthem with the intense fire of your will and imagination. How? Bythinkingaboutthemonadailybasisandimaginingthatyourgoalhasalreadycometrue.

FAQ:Why do you talk so much about the mind when it’s my body I’mconcernedwith?

ANSWER:The mind is without question your most powerful asset. Everyaction you take begins with a thought. Your mind helps controlyourbodyandyourmuscles.Whenyouliftaweightandsimplyputyourself through themotions,moving it from point A to point B,youwillstimulateyourmuscles,butnottothedegreeyoucouldifyouputyourmindtowork.Whenyoureallythinkaboutandfocuson the muscles you intend to stimulate, something much morepowerful begins to happen: The mind begins to help furtherstimulate your muscles, helping them respond at their highestdegree possible. When you mentally visualize yourself in greatshape and what it would feel like to be in great shape, yoursubconscious cannot tell the difference between this visualizationand reality. In other words, your mind starts to act as if this isreality and begins to adjust to make it a solid truth. This is notsciencefiction; it ishardscience.Trainingandutilizingthepowerof themind can help you achievemore than you ever knewwaspossible.

Bydoingthis,youwillbeintheoptimummentalstatetomakeyourgoal a reality. Your mind will attract the events that are capable ofproducingtheresultsyouseek.Thenextcomponentinthemodelisdiscipline,theessentialconditionfor all personal development and accomplishment. Without thiscomponent,youcannotexpecttoachieveoraccomplishgreatthings.Inorder tobecomefulfilled,yourmindneedsdiscipline. In fact,howcanyouexpecttoaccomplishorreceiveanythingatallifyou’renotabletofixyourattentiononthegoalyouhavesetouttoachieve?Doyoureallywanttoloseweightandgetintogreatshape?Thedisciplinedindividualpossessesastrongandconfidentattractiontohergoals.Thedisciplinedindividualsucceedswheremostfail,andalwaysendsbyconqueringtheobstacles blocking her path. The person who could care less aboutcreating discipline constantly falls prey to failure. Success is theexception rather than the rule for this person, despite themany othergreatqualitiesshemaypossess.Mostofthetimesheendsupwheresheisbychance,certainlynotbychoice.Sohowdoyoulearnandpracticediscipline?Bytirelesslyrepeatingexactlywhatitisyouwanttoachieveinyour life.Youmustconstantlyremindyourselfofwhat it isyouareouttoachieve(moremuscle?lessfat?bettertone?moredefinition?allof the above?) fromyour fitnessplan.Disciplineyourmind, apply theprincipleswe’veoutlinedhere,andyouwillrealizewonderfulresults.The last of the components in the model, is action! Even if youpossessdesireanddiscipline,withoutactionyouwillneverobtainwhatyou want. Combining action with desire and discipline creates thethree musketeers of achievement. Many people have great ideas,foolproof plans and creative knowledge, yet everything falls apart forthem. Why? Because they never act or they never act persistentlyenough. The difference between a person who knows and one whosucceedsresidesintheindividual’sabilitytoact.

APPLYINGTHEVISUALIZATIONTECHNIQUE:ANINTRODUCTIONTOSELF-HYPNOSISFORUNPRECEDENTED

RESULTS

Beforebeginningavisualization session,youmustbe fully rested.As thebodyneedsadequate rest for exerciseandactivity, sodoesthemind for concentrationand focus.Haveyouevernoticed thatwhen you are tired you can’t keep your concentration and thingsdon’tseemtowork?Whenyoufeellikethis,don’tcontinuetrying;take a nap! This allows for optimum concentration, the mostimportantsubcomponentofthevisualizationtechnique.

You should try to set aside a time allotment for practicing themethod. It will only take about 15 minutes a day to put thetechnique into action. Butwithout a set time, procrastination canandwill set in,making it impossible to find the time needed. Bysetting a specified time each day (i.e. right before sleep or uponrising)youwillconditionyourmindtobereadyandeffectiveeveryday at the same time. Also, try not to eat prior to the sessionbecauseitwilldivertyourneededenergy(justasyoushouldnoteatprior to a workout for circulatory and digestive reasons). Beenthusiasticaboutyoursessionstoo.Takepleasureinknowingthatyouareonyourwaytoyourpersonalbestphysique.

When practicing visualization you don’t have to force it likeexercise. Take it easy and relax! We are not doing bodybuildingexercise, yet the results achievedwill blow yourmind! Themorerelaxedyouare, the clearer your imagewill be, thus allowing formorepowerfulresults.

The first step in practicing visualization is to become entirelyrelaxed and calm. If you have already had some practice withrelaxationor self-hypnosis techniques,youshouldbeable to relaxvery quickly. We will assume that you have no experience withrelaxationtechniques.

First, direct all of your energies toward obtaining a state of verydeepphysicalandmentalrelaxation.Yourmindsetwillbethatyoufeel remarkably calm and relaxed.Wewill now cover in detail aself-hypnosissessiontoridyourbodyoftensionsandhelpyourelaxcompletely.

Stretchoutcomfortablyonyourfavoritereclinerorlayinyourbed.Next,concentrateononesinglepoint:eitherdirectlyinfrontofyouor above you (the ceiling, for example). Begin by saying thefollowing sentences either out loud or to yourself, consciouslyfocusingonfeelingthephysicaleffectstheyproduce.

“My mind is fully concentrating on my focal point and theharderIconcentrateonthispointthemoremymindandbodyarerelaxed.”(Note:Takeasmuchtimeasnecessarytofeeltheintendedeffectoftotalrelaxation.)

“My eyes are getting more tired and my eyelids are gettingheavier with every passing second.” (Focus on your heavyeyelidsasyoufalldeeperintoyourdesiredstate.)

“Iwanttoclosemyeyes,andIclosemyeyes.”

“I feel totally calm and relaxed. My body is getting heavier andheavier, sinking into my bed (or seat). I can feel myself so, sorelaxed.MyeyesarenowcompletelyclosedandIamso,sorelaxed,yetfocusedonmybody.”(Donotfallasleep;youarerelaxed,notsleepy!)“Iwillnowbegin toconsciously relaxmybody.” (Alwaysbeginwithyour feet, focusing firstonyour toesandmovingbodypartbybodypartuptowardsyourhead.Proceedasoutlinedbelowwiththefollowingsuggestions.)

“I am concentrating all of my attention on my feet, which are

growing heavier and becoming so, so relaxed.” (Youmay start tofeela tingling sensationas ifvery slightpinsandneedleswere inyourfeetandtoes.)

“Averycomfortableandwarm feeling isvibrating throughoutmyentirebody.”

“Iwill now focusonmy legs,whicharebeginning to sinkdeeplyinto themselves.” (Concentrate on this feeling but do not force it.Thisshouldbefun,notwork!Whenyoupracticeregularly,youwillautomaticallyfallintothedesiredstatequickly.)

“My stomach is nowbeginning to feel veryheavy, sinkingdeeperanddeeperintoitself.”(Allowrelaxedandeasybreathingtooccur.Asyouprogressandmoveontoeachbodypart,simplyallowthatparttolazilyrelaxwhileyouconcentrateontheamazingfeelingsofrelaxingyourbody.Whatyouaredoing rightnowmayverywellchangeyourlifeforever!)

“Myhandsand fingersaregrowingheavierandheavier.Theyaretotallyrelaxed.”

“Mychest isnowsinkingdeeperanddeeper into itself.WitheachbreathIfalldeeperanddeeperintorelaxation.Ifeelso,socalmandrelaxed;Ifeelawarmvibrationthroughoutmywholebody.”

“MyneckisgrowingheavyandfeelssorelaxedasIallowittosinkdeeply into itself. My head is relaxing more and more. I feel nopressure,only theheavinessallowingmyhead to sinkdeeply intoitself.Allofmythoughtsarecalmingandrelaxed.IfeelasifIaminadreamfloating.”

“In this mind state, every thought that I wish to focus on is sopowerful,soverypowerfulthatnothingcanstopitfrombecomingreality, whatever the obstacles in my way.” (Repeat this lastsentencementallythreetimes.)

Now form amental image of exactlywhat it is that youwant toachieve(atotallyrippedordefinedphysique,moremuscle,smallerdresssize,enteringandwinningacompetition,losingtenpoundsoffat, gaining ten pounds of muscle), visualizing the object or goaltowardswhichyourmessagewill be transmitted.The imagemustbeasvividandrealaspossible.Keepitinyourmind’seyeforabouttentofifteenminutes,withoutgoingoverfifteenminutes.

Think about your message strongly. Do this for ten to fifteenminutesdependingonthestateofrelaxationyouhaveachieved.Ifyou start getting tired or tense, stop, rest and begin in a fewminutes. Think about your message by concentrating all of yourattentionon it.Themoreyouareabsorbedby it, thestronger theeffect, thereby creating better success. The more the message ispresent inyourmindduring the session, thegreateryour success.Actwithconvictionthatyourmessagewillcometrue.Don’tforgetthateverything thatyoubelieve tobe truewill come true.This istheuniversal rule.Actwithdesire,disciplineandfaith toachieve.Theseactionscannotfailtoproducethedesiredresults.

Whatyouhavejustreadandexperiencedisatechniquethatreallydoeswork.Wepassionatelybelieve in thepowerof the techniqueforattaininganabundanceofsuccessandachievementinyourlife.Youcanapplythispowerfulvisualizationtechniquetoanyandallaspectsofyourlife.Itisuniversal.Enjoy!

Youmayfindrelaxationandvisualizationforeign;youmaynotbe

comfortable with it. However, in order to change your life andmake your desires reality, you must be willing to do what mayinitiallybeuncomfortableordifferent.Thevisualizationtechniquecan changeyour life, but only if youopenyourmind for change.Don’t be afraid of change. You have the power to open up andacceptnewchallenges.Areyoucapableoflettinggoandwillingtotrynewthings? Ifyouwant todramaticallychangeyourphysiqueandcreateamoreexcitinglifeforyourself,thentakesomechances,moveoutofyourcomfortzoneandopenyourmindandlifetonewpossibilities.Thesemindpoweringtechniquesarenotcommonplaceor commercialized. Most teachers, whether it be fitness oracademics, areafraid to teachwhat isnotordinarily taught.Theyarescaredtocrossthethresholdofbeliefsinfearthattheywillbethe first to teachamethodandpossibly fail.Wearenotafraid toteach you our methods because we are confident that what weteachworks: ithasworkedforusandthousandsofothersaswell.Wearenottryingtobedifferentbyanymeans,norarewetryingtoputdownothertraditionalmethodologies.Wearesimplyrevealingwhat may be the single most powerful life-changing tool inexistence.Openyourmindandbegin tomakechangeswhereyouneverthoughtpossible.

Everythingthatyoureadinthisbookisthefruitofexperiencebornofpractice. If you apply the techniques and principles that we havediscussedandyouputactionintotheequation,youwillmeetyourgoalswith astonishing success. To put action into use, we should reiteratesomethingwediscussedearlier, thepremiseofapplicationandputtingknowledge into practice. Many people wrongly believe that anythingthatdoesn’tfittheirwayofthinkingmustbefalse.Unfortunately,thesepeople limit themselvesby thinking that theyarealwayscorrect.Theyneverquestiontheirownbeliefs.Whateveryoudo,neverallowyourselftobecomethis typeofperson.Alwaysquestionothersandfollowyourowninstincts;butmostimportantly,actasoftenaspossible!

ZONE-TONECONCEPT

Obviously, one of your goals is to get in great shape as quickly aspossible, right? If youdon’t knowalready, youwill soondiscover thatthemind-to-muscle connection coupledwith proper exercise techniqueandformarecrucialifyouwanttostimulatethenecessarymusclefibersneeded to create a dynamite physique. While one may think thisknowledge to be obvious and common sense, strangely enough, mostpeople neglect the mental aspect behind exercise execution. It is notunusualtogotoagymandseepeoplethatarejust“goingthroughthemotions;”inotherwords,movingaweightfrompointAtopointBwithlittlestimulationbeingdirectedtowardstheworkingmuscles.

FAQ;Isn’tthismind-trainingmaterialreallyunscientificand“NewAge”?

ANSWER:Icanunderstandhowthings likemeditationandvisualizationcangetabadrapbutthismaterialisbasedonscience.Theactoftakingtimetoreallygowithinyourselftothinkandfocusyourgoalswillhaveaprofoundeffect.Itisonethingtoreadaboutmeditationandvisualization;it’sanotherthingtotakethetimetoreallyletgoandfocus on your target. It’s not easy to lie back and focus for anylength of time on one vision, and it’s very easy to be distracted.Wouldn’t it be fair to say that if things were easy to achieve,everybodywould be doing them? Your goals are not going to besimple to accomplish, but if you put your due diligence intopracticing thesemethodsonaconsistentbasis,youwill inevitablybesuccessful.Makesureyouknowthedifferencebetweenbeingattractedand

being distracted. When you are attracted, your focus can be

redirected and you will be drawn to outside influences. In otherwords, if you find yourself being easily attracted to socializing,perusing theenvironmentandall itsbeautyor towards the thingsyouneedtogetdoneoutsideofworkingout,distractyourselffromtheclutterandregainfocusimmediately!

Inthissectionyouwillsoonlearnyetanotherverypowerfultechniquethat will immediately provide astonishing performance and enhancedresultstoyourphysiquebyteachingyouhowtoenhanceyourmind-to-muscleconnection!Wehavedecided toname thisveryuniqueconcept the“Zone-Tone”technique. It is the art ofmentally zoning in andpre-isolating specificmusclesjustbeforeanexerciseistobeexecutedwhileatthesametimemaintainingthatzonethroughouttheexecutionof themovement.Thiswonderful technique is very easy to grasp and will deliver enormousbenefitstoyourfitnessprogram.Combiningproperformandtechnique(coveredintheupcomingsections)withtheZone-Tonemethodwillhelpyou reach all of your fitness program. Combining proper form andtechnique (covered in the upcoming sections) with the Zone-Tonemethodwill help you reach all of your fitness goalsmuch faster thanconventional practices. The level of isolation and stimulation youwillgeteverytimeyouperformanexerciseusingthismethodwill increasetenfold.Thereareseveralreasonswhypeoplefailtocreateasuccessfulmind-to-muscleconnection:• Lack of knowledge about anatomy combined with lack ofinformation available on how to successfully create a mind-to-muscleconnection.• Misinformation on the part of our teachers or books regardingexerciseexecution.•Humanshaveadifficulttimewithchangesincetheygetaccustomedtodoingthesameoldthingandfeelmorecomfortableand lessatriskbydoingso.Asaresult,theyrefusetochangethewayinwhichtheyconducttheirexercises.

•Liftinggargantuanweightswithoutanyconcernforproperexerciseforminordertosatisfyourego.

Ofallof thesepossibilities,perhaps thebiggest reason is the lackofinformation available on how to successfully create a mind-to-muscleconnection coupled with a lack of knowledge on basic anatomy. If Iaskedyouwhereyourbicepswere,wouldyoubeabletopointtotheirexactlocationonyourbody?Areyouawarethatthereareactuallytwobiceps muscles, hence the prefix “bi”? Now, the next question is, if Iaskedyoutoflexyourbicepsmuscle,couldyoudoiteffectively?Howabout your hamstring muscles located behind your thigh. Could youmake that muscle contract really hard? Let’s talk triceps; those threerelativelysmallmuscleslocatedonthebackoftheupperarms.IfIaskedyou to squeeze those muscles hard so that they tensed up intensely,couldyoudosoimmediately?Theanswerstothesesimplequestionswillsoon lead to perhaps the most profound, beneficial, and eye openingmental exercise technique the fitness industry has ever experienced.(Note:Pleasedonot feelbad ifyoudonotknowwhere thesemusclesarelocated.Ourjobistoteachyouwheretheyareandhowtousethem.As amatter of fact, inAppendix I, you will see a simple anatomicalchartthatcontainsthelocationofeachmusclegroup.)Now,whenyou’regettingreadytodoanexercise,doyoueverstoptothinkaboutexactlywhatmusclesyouareabout to train?Someofyouwillsayyesandmeanit.Someofyouwillsayyesandnottellthewholetruth.MostofyouwillsayNO!Thisistheamazingrealitythatwearedealingwith. Imust admit to you though, thatwe truly love this facttoo.We love it,ofcourse,becauseweare theoneswhowill teachtheworld how to correctly and effectively transform their physiques tentimesquicker.Weloveitevenmorebecauseofthefactthatneglectingthemind-to-muscleconnectionwhileperforminganexercisemeansthatyou all have a tremendous window of opportunity for majorimprovementstobemadeinyourphysique!

THE10COMMANDMENTSOFBODYSCULPTINGPERFECTION

Commandment#1:BelieveinYourself!Ifnot,youwon’tbeabletoachieveyourdesiredresults!

Commandment #2: Write down your goals. How can you getsomewhereifyoudon’tknowwhereyouareheading?

Commandment #3: Set new goals every six weeks. After sixweeks,compareyourresultsagainstyouroriginalgoals.

Commandment #4: Place a calendar on your fridge. Mark aback slash on the days that you followed your diet withoutcheating.Makeaforwardslashonthedaysthatyoutrained.Ifyoutrainedandfollowedagooddietonagivenday,youshouldhavean×markedonthatday.

Commandment#5:Placeapictureofhowyoucurrently looksomewhere thatyouwillbeable to seeonadailybasis. Thispictureshouldprovideyouwithadditionalmotivationtofollowthisprogram.

Commandment#6:Takepicturesofyourselfevery4weeksandplace them on the refrigerator next to your “before” picture.Thatway,wheneveryouhaveacravingandgototherefrigeratoryouwillrememberthereasonthatyouaredoingthisandalsogetmotivatedbyseeingwhatyou’reachieving.

Commandment #7: Write down the reasons why you arefollowing this program and put them on your refrigerator.Samebenefitasitem6.

Commandment#8:Keepyourhouse free fromany foods thatarenotgood foryourprogram.OnlyonSundayscanyoubringthesefoodsinthehouse.

Commandment #9: Remember to prepare all your meals thedaybefore,sothatwhenyouareatwork,youalreadyhaveallofthe food that youwill need for the daywith you. That way youlimittheamountoftimesyou’llbetempted.

Commandment #10: Remember that only you control whatgoesinyourmouth.Fooddoesnotcontrolyou!

FAQ:I’ve read your techniques concerning Zone-Tone and I’m havingdifficultyactuallymakingitworkforme.

ANSWER:Harnessingthepowerofyourmindcansometimesbechallenging.Just likeexercising thebody,youmustpracticeyourmental formand technique in order to truly harness the power of yourmind.When you have perfected form and technique for bothmind andbody,theexercisebeginstofeeleffortlessandfluid.Then,youcantrust that every movement you make is doing exactly what itshould, andyouare getting themost out of your training. Itmaytake some time to get the hang of this, but with practice anddedication, yourmind can quickly become your biggest andmostvaluableasset.

The key to improving the mind-to-muscle connection is to become

attunedtoourbodiesbeforeandthroughoutthemovement.Thismeansknowingwhatmuscles you are targeting before you start the exerciseand moving the muscle from its fully extended position to its fullycontracted position while feeling the muscles (and only the intendedmuscles) contract and extend throughout the movement. Carelesslygoingthroughthemotionsofexerciseisacompletewasteoftimeandagreatwaytogetnowherequickly.

SOHOWDOWEUSETHEZONE-TONE?

While at the beginning the Zone-Tone conceptmight seem difficult tolearn, it really isnot!Youmight think thatyouwon’tbeable todo iteffectivelybutweknowyoucan!Wehavetaughtitsuccessfullytomanyothersandnowwewilldothesameforyou.ThereareonlytwosimplestepstotheZone-Tonemethod:Step#1:Focusandzoneinontheindividualmuscle/syouintend

to train before you begin the exercise. Knowledge of where eachmuscleislocatediscrucial;lookattheanatomicalchartinAppendixIofthisbook.Tenseandflexthemuscletobetrainedashardascomfortablypossiblebeforeyouevenstarttoexecutetheexercise.Thiswayyouwillbe sending a message to that muscle, preparing it by completelyisolating it even before the exercise begins. By doing so you havesuccessfullycreatedamind-to-muscleconnection.Step #2: Maintain your mind-to-muscle connection during the

executionoftheexercise.Throughouttheexecutionoftheexercisefeelthemuscle extend and contract as youmove frompointA to pointB.WhatwereallywantyoutodowhileyouareperformingtheexerciseistoflexthemuscleashardasyoucaninthesamewayyoudidonStep1,but this timewith the exception that now you have aweight in yourhand.Thisiscrucialasitisofnobenefittoactivatethemusclesbeforethe exercise begins if the mind-to-muscle connection is lost as themovement starts.Many peoplewaste their time by exercisingwithoutthinking about what they’re doing. They exercise on a physical planerather thanonboth thementalandphysicalplanes.This is fine ifyouarecontentwithaverageresults,butwhoreallywantstobeaverage?On

theotherhand,ifyouwanttocompoundyoureffortsexponentiallyandundeniablycreate thebodyyou’vealwaysdreamedabouthaving, thenyou must effectively develop the mind-to-muscle connection that wehavebeendescribing.When you effectively call out to thatmuscle and prepare it for the

following set, you create amind-to-muscle connection. Bymaintainingthisconnectionthroughouttheexecutionoftheexercisethatonesetwillproducetheresultsoffivesets!Didyoureadthat?Doyourealizewhatthis can mean for you? If you implement these principles into yourtraining regimen, you can create unbelievably toned and incrediblydefinedmuscles in half the time. Imagine then the type of results youwill get by combining the Zone-Tone method with the 14-Day BodySculpting Workout and the exercise execution techniques that arepresentedlaterinthisbook.Weguaranteethatbycombiningalloftheseconceptsyouwillachievethemostastoundingandunbelievablephysicaltransformationintheminimumamountoftime.

FURTHERENHANCINGZONE-TONE’SEFFECT

Howwouldyou like tomultiply the effects of theZone-Tonemethod?Hereisawaytocompoundyoureffortswithlittleornoadditionaltimeexpenditure.Remember what you did during your meditation and visualization

sessionsasyoufocusedonrelaxingeachandeverymuscleinyourbodystarting with the feet? Well, at this time you have an invaluableopportunitytoimplementtheZone-Tonemethod.

IMPLEMENTATION

Startingwith the feet,asyoubegin to relaxand focusuponyour toes,slightly wiggle each toe and concentrate on feeling the slightestmovementineachindividualtoe.Youmight feel a strange tingling sensation as youmay never have

stoppedtopayattentiontothefeelingoftheseindividualpartsofyour

body.Youmightwonderwhywewouldwastetimefocusingonthefeetfirst,right?Wewanttodothissothatyoubecomecompletelyfamiliarandinsyncwitheachandeverypartofyourbody.Thiswilleventuallygiveyou theability to isolateanymuscleyoudesireatwill. It is veryimportanttorememberandfocusuponeachandeverypartofyourbodywithout neglecting any specific part! As you move on from the feettowardsyourkneesandup,zoneinoneverybodypartalongtheway.Nowhere’swhereitcangettricky,sopayattention.Simplyfocusingonthe individual muscles of the body is not enough. When you simplythinkaboutthemyoucannottrulygetafeelforhowtheyfeelwhentheyare inaction.Tohelpyouhone inandexperience the feel for eachofthesemusclesyoushoulddothefollowing:•Asyougettoeachindividualbodypart,stopandcontractthemuscleasbestasyouknowhow.Dothisthreetofivetimesandthenrelax.•Remembertheexactareawhereyoufeltthatmusclecontractandnowfocusallofyourattentionandenergyonrelaxingthatsamearea.Doyou realize what you will be accomplishing here? You are givingyourself an amazing ability to become in complete control of yourentire superficial muscular system and will have the opportunity tocallupontheiractionformaximummuscularefficiency.

Here isyetanother techniqueyoushoulduse to furtherenhance theeffectsoftheZone-Tonemethod:After you complete each set of an exercise, stand in themirror andflexthemusclesthatyouwereexercisingashardasyoucanandholdfora count of 3-5 seconds.Whatwill this do for you? Itwill help you tocreateastrongermind-to-muscleconnectionandhelpyoutoaccuratelyidentifyandcalluponthoseindividualmusclesduringexercise.We can’t tell you enough how important it is to practice the Zone-Tonemethodbothwhenyou’reworkingoutandalsowhileat rest.Aswithanything,themoreyoupracticetheZone-Tonemethodthequickerand more powerful the method will become. Soon you will realize,firsthand, the astonishing results gained from this powerful concept.Goodluck!

LIFE’SDILEMMAS,SIMPLESOLUTIONS;SOMEPEOPLEMAKEEXCUSES,OTHERSFINDSOLUTIONS

In life we are bound to face adversity or dilemmas at one time oranother. When this happens the key is to not freeze up. This is theproblem many people have. Instead of doing something about theirproblems, theydwellupon them, feel sorry for themselves,and let theproblems overtake them. In order to be successful at anything in life,insteadofacceptingadversity,combatit!Insteadoffindingareasontobe sad about a problem, find solutions for the problem! By findingsolutions, you never give in to failure. You never admit defeat, andthereforeareneverdefeated. It isonlywhenyouadmitandgive in tofailure that you become a failure. The most successful people in theworldhavelearnedthisphilosophyandadaptittotheirlivesonadailybasis. Finding a solution to a problem is not as hard as it seems. Youmust use your imagination in order to achieve solutions. Youmust bewillingtodowhatmostpeoplearenotwillingtodo.Namely,youmustcreate solutions by using yourGod-given talents. Brainstorming is onesuch talent, inwhich youwrite down any and all ideas to help solveyourproblem. Itmightbeaquick fix, suchaschanginganexercise. Itmight be a long-term solution, such as the one you discovered byapplying these new principles into your life. Whatever solution orstrategyyouchoosetoapply,justmakesureitisrealisticandbasedonsoundknowledge.In the next section, you will learn why it is important for you to

understand that your subconscious mind cannot tell the differencebetweenarealexperienceandonethatyouimagine.

THEBLUEPRINTFORAPERFECTBODY

The method below is an extremely powerful tool that can help youaccomplishanyofyourgoals(bothinandoutsidethegym).Ifyou’reasskepticalasweoncewere,trytoletgoofyourinhibitionsandopenupyourmind to endless possibilities. People don’t realize how incrediblyhappy and successful they can bewith just this one technique. Sowehopethatyoumakegooduseofit.Theconsciousmindhas theability toconjureup fantasticdreamlike

images of the things youmost desire.However, it is the subconsciousmind (that feeds from the information you program into it with yourconsciousmind)thatcanturnyourimaginedvisionsintorealities.Yoursubconsciousmindreactsnotonlytowhatistrue,butalsotowhatyouimagine.Yoursubconsciousmindwillstoreyouremotionalfantasiesordreamsasreality.Forinstance,ifyouseeyourselfwithaperfectlyleanand muscular body, and if you truly believe this is possible, you areprogramming your subconsciousmind with your imagination to bringthisdreamintoreality.Creatingamentalblueprintofyourdreambodywithyourconscious

mind is the first step. But when you program thesemental blueprintsintoyoursubconsciousmindbelievingthatyoucanhavethem,orbetteryet,believingthatyoualreadyhavethem,yoursubconsciousmindwillgo towork foryou todevise themethods thatwillmakeyour fantasycometrue.Thevalueincreatingmentalpicturesisenormousinthatitgivesthemindaconstructivecourseofactiontofollow.Itcanandwillhelpguideandmotivatethepractitionerintodoingwhatisnecessaryinordertoemergewiththedesire.Howwouldyouliketoseeyourself,sayinthenexttwomonths?Wouldyouliketolosefiveinchesaroundyourwaist?Wouldyouliketogainfivepoundsofmuscleforanunbelievablyattractivebody?Wouldyouliketomakeacompletemetamorphosisofyour body type? If you said yes to any one of these, or perhaps haveotherdesireswhichyou’dliketoattain,itistoyourutmostadvantagetoincorporate the “mental-blueprint” method into your life. This sametechniquecanbeappliedtoanyotheraspectofyourlifeaswell.Inordertoreceivethebestresultsfromyourvisualizationandmental

blueprint principles, you must learn to create the proper mindset.Creationof thepropermindset is not a “thinkpositive and everythingwill be great” type of method. This powerful weapon is fantastic forwipingoutanynegativethoughts,helpingtokeepyouontherighttrackto success! Combining the right attitude with the proper training(visualization and blueprint imaging) is the surest way to reach yourgoalsinnotime.Whentrainingourclientsweexplaintheimportanceofpayingattentiontotheirthoughtsandmindsetatalltimes.Theattitudesthat you project during your daily life can play a significant role indeterminingfutureoccurrences.Inotherwords,payingattentiontoyourthoughts and changing them if necessary into positive thoughts isimportantforanoptimallifeandthecreationofwonderfulthings.Toomanypeoplehavelittlefaithinthemselves.Theyhavenobeliefthattheycanactuallycreatebetterthingsorabetterlifeforthemselves.Ifyoubelieve inyourself,have strongdesiresandactupon themwithfaith,desireanddiligence, thenthatdreambody, thatbeautifulhouse,that nice car, that wonderful life can all be yours. Your subconsciousmindwillreactautomaticallytogiveyouwhateveryouprogramintoit,eitherrealor imagined.Haven’tyounoticed thatwhenwehaveabaddream,thebodyreactsasifitwereareality;heartrate,adrenalineandblood pressure go up. The mind cannot distinguish the difference!However,yoursubconsciousmindwillnottakethetroubletoworkforyou unless you truly believe what you program into it. You mustvisualize or see yourself the way you want to look. It is also highlyimportant that while transmitting your intended message to yoursubconsciousmind,thatyoudosointhespiritthatyoualreadypossessyourdreambody (or possesswhatever itmight be that youwish for).Haveconfidenceinyourselfandyourgoals,makingsurethatnothingorno one gets in the way of reaching them. You must realize,unfortunately, that many people will not want you to reach yourobjectives,notalwaysbyfaultandsometimesbecauseofinsecuritiesoftheirown.Youmustlearntostayclearofthesepeopleand,evenmore,tostaystronginyourconvictions.Ifsomeonesaysthatyoucannotdoorachieve certain things, use that negative energy as away to fuel yourdeterminationinordertogetthere.Bydoingthis,youwillconqueranyandallobstaclesinyourwayandreachyourgoals.Having said this, realize that you must use these mental images in

order to fuel your determination to actually do what you have to inordertogetthere(e.g.train,eatrightandrest).Justbelievingthatitispossible to reach your goals is not enough;weneed to takeaction inordertogetthere.So in conclusion, the secret to achieving success is toprogramwhatyou want into your subconscious mind by believing in yourself andseeingyourselfasyouwouldultimatelyliketolookorlive.Suchmentalprogrammingwillthenmotivateyoutosetaplan(inthiscaseasoundworkout and nutrition program), follow through with the plan, andpersevere. By programming yourself for success, everything you desirecanandwillbeyours.

THEMANYBENEFITSOFEXERCISEANDCORRECTEATING:YOUWILLGETMUCHMORETHANYOUHOPEDFOR!

Exerciseprovidesmanybenefits:•Increasedenergy:Whenyouexerciseandeatrightyourenergylevelsgothroughtheroofasthebodyisworkingatpeakefficiency.Thisisdue to the fact that the correct combination of diet and exerciseproducesahormonalenvironmentthat leadstoincreasedenergy,fatlossandincreasedmuscletone.•Increasedmentalfocus:Didyouknowthatexerciseactuallyboostsbrainpower? That’s right; in fact, the latest research indicates thatexercise canhelp keep the brain sharpwell into old age, andmightpreventmanydiseases,suchasAlzheimer’sdisease,alongwithothermentaldisordersthataccompanyaging.Ifthebrainisabletooperatein peak condition, imagine the improvements that could be attainedwith business, decision-making, brainstorming, and every aspect ofyourlife.•Increasedself-esteem:Sinceyouarefeelinggoodaboutthewaythatyou look, your self-esteem goes up. This leads to self-confidence,somethingthatempowersyouwithfeelingsofcontrolandtheabilitytomakecriticaldecisionsunderpressurewith thecertainty thatyouaremakingthecorrectone.• Increased sense of control over your life: Once you are able tochangethewayyoulookandfeelwithexerciseyou’llnoticethatyoucan changeanything else that youwant in lifeusing the samebasicprinciples that allowed you to make the initial transformation (e.g.Desire,Discipline,&Action).Nolongerwillyoubeafraidofsettingagoalandnotmeeting it. If youareable to changeyourself, youcanchangeanythingelsethatsurroundsyou.•Reducedchancesof aheart attack: By exercising and dieting youloweryourcholesterolandyourbloodpressure,greatlyreducingyourchancesofaheartattack.

•Reducedchancesofosteoporosis:Correctexerciseanddietincreasebonedensity,reducingyourriskofosteoporosis.• Reduced chances of breast cancer by 60%: Exercise lowers thebody’s production of two ovarian hormones linked to breast tumorproduction:estradiolandprogesterone.

According to Deborah Kallen, M.S., “the body’s susceptibility toexposure to these hormones is greatest between ovulation and thebeginningofmenstruation.Habitualexercisepostponesovulationuntillater in awoman’smonthly cycle, reducing the number of days herbodymustcombatthesepotentiallyharmfulhormones.

Medical researchers have long been aware that exercise burns fat, aknown catalyst in the production of estrogen. So, if awoman has aregular exercise regimen, she gets an automatic two-for-one breastcancer prevention ticket.One ticket reduces the amount of time thebody must protect itself against unwanted estrogen, and the otherburnsthefatthathelpstomanufacturetheunwantedestrogen.”• Increased strength and stamina: Naturally, exercise provides youwithmore strengthand staminawhichbecomesuseful inyourdailyactivities.• Less Depression: Exercise increases your production of endorphins(hormones that make us feel good and happy). Due to increasedendorphin production, your chances of getting depressed are greatlyreduced.•Exercisehelpscontrolstresslevel:Notethatwithexercise,worriesdissolve while mood rises. Say you had a bad day—the traffic washorrendous, the bosswas in a foulmood, the phoneswouldn’t stopringing, and you were late for an important meeting. Could youimaginegoing tobedwithallof thataccumulatedstress? I certainlycouldn’t. Exercising right after work (for those of you that like lateafternoon training sessions) is a great natural therapy that lets youforgetaboutallofthatandputsyouinagreatmoodatthesametime.After a good night’s sleep you’ll be refreshed and ready to tackleanythingthenextdaythrowsatyou.Whenyouexercise,youimproveyourwholelifestyle.Byknowingthe

most intelligent, scientificway to train for optimal results youwill beabletogetsomuchoutoflife.

THEFORMULAFORSUCCESS

Since we are engineers it is hard for us to write a book that has noformulas. Consider the following formula for success in changing yourappearance;itisbasedondetermination.

S=D×(T+N+R)

S is the success that you achieve in your program, D is yourdeterminationtosucceed,Tisyourtraining,Nyournutritionalprogram,andRstandsforrest.Each component in the formula above can only have two values. A

valueof1isgiventoacomponentifitisfollowedcompletely.Avalueof 0 is given to any component that is not followed or just followedhalfway. Therefore, if every single component is followed, you get amaximum value of 3. In this case you would get the fastest resultspossiblefromyourprogram.Ifyoustopfollowingoneofthecomponentsinside of the parenthesis then you get a lesser value and sub-optimalresults.However,notethatifyoudon’thaveanydeterminationyougetavalueof0and thenyourwholeprogramfailsandyoudon’tgetanyresults.Thereason?Determinationisbyfarthemostimportantfactorin determining the amount of success you will achieve in your BodySculptingworkout.After examining the formula above, it is easy to see why just

purchasingasophisticatedgadgetoracoupleofmagicpillsatthehealthfoodstore isnotgoing tocut it. Inorder toachievepermanentweightlossallofthefactorsdescribedabovehavetobepresentandinperfectharmony. Follow one but not the other and your success will benegativelyaffected.Nowthatyouhaveanideaofwhatitwilltaketogetthebodyofyour

dreams,let’slearnhowtoapplythisknowledge.Afterall,onlyappliedknowledgeispower.

THEFIRSTCOMPONENT:DETERMINATION

Determinationisthefirstcomponentoftheformulaforgoodreason.Ofall of the four components thatmake up the formula this is themostimportant. If you are not determined enough to make the sacrificesnecessarytogetinshape,thennothingisgoingtohappen.Youcanhavealltheknowledgethatwehaveonhowtogetinsuperbshape,butifyoudon’tapplyitthenallyouhaveiswastedknowledge.Youneedtowanttochangeyourappearanceasbadlyasyouwouldneedtobreatheifyouweredrowning.Youalsohavetobelieveinyourselfandknowthatyoucandoit.Youmustnotdoubtyourabilitytochange.Ifyouhavedoubts,youwillfail!Youwillalsoneedtunnelvision;inotherwordsfocusgoaland,nomatterhowmuchadversityyouencounter, stick toyourplan,followthrough,andget there. It isnotaneasypath. Inadayandagewhere skepticism and negativity rule, roadblocks will appear (such aspeople telling you that youwill not succeed or putting your programdown,etc.).Everytimeyouencounteranegativesituationlikethat,useittoyourownadvantage.Useittofuelyourdesiretoachieveyourgoal.Don’t letanybodyputyoudown!This is importantstuff.Thisnotonlyappliestochangingyourappearance;thisappliestoeveryaspectofyourlife!Ifyouwantsomething,andyouwantitbadlyenough,youwillbeable to get it nomatterwhat. Set a goal, develop an action plan andfollowthrough—nomatterwhathappens—untilyoureachthatgoal.Inthis book we give you a proven plan to change the way you look.Whetheryouwanttoloseafewpoundsandfirmuporlose100pounds,weprovideyouwitharoadmaponhowtoget there.Useyourdesireandputtheplantoworkforyou.

THEOTHERCOMPONENTSOFTHEFORMULAFORSUCCESS

Inthenextfewchapterswewillcoverthetopicsoftraining,nutrition,andrecuperation.Duetotheenormousamountofinformationnecessaryto thoroughly cover these topics, we have decided to dedicate a fullchaptertoeachoneofthem.Chapter3 covers training,Chapter 4 discusses nutrition and delves

intotheimportanceofsupplements,andChapter5 isdedicated to theoftenneglectedcomponentsofrestandrecovery.

Part2

TheBuildingBlocksofBodySculpting

FIRSTTHINGSFIRST

Beforeyoumoveanyfurtherinthisbook,youshouldfirstaskyourselfwhathasbroughtyouhere.Thismayseemlikeasillyquestion,butit’snot. Inorder forthisprogramtohelpyouachieveyourbodysculptinggoals,youfirstneedtoidentifyyourexactreasonsforwantingtocreateaperfectphysique.Aseeminglycrazierquestionmaybe:areyoureallyreadytogetyour

body in amazing shape?Wehave alwaysbelieved that there is a timeand a place for everything. Have you ever wonderedwhatmakes thedifference when someone finally quits smoking after so many failedattempts?Orhowapersoncanfinally lose200poundsaftertryingforyearswithoutsuccess?Theanswerissurprisinglysimple:Thosepeoplewereready!Being ready is just as important as being able. Once you are truly

readytobegin,you’ll find thatyour fitnessgoalswill finallybecomeareality. Sound familiar?We’ve watched people shovel in a five-coursemealonTuesdaynight and thenwakeuponWednesdaymorningandeat healthy for the rest of the year, dropping dozens of pounds in theprocess and enjoying a life they never thought possible before. How?Simple:they’dhadenough;theywerefinallyready.I’vewatchedpeopleslouchpastthegymeverydayforyearsbeforetheyfinallycameinside;butoncetheydid, theyallhadonethingincommon:theywerereadyforaction!Creatingyourultimatebodyisnotassimpleasjustwantingtocreate

yourultimatebody.Itrequiresatimecommitment,sacrificingsomeofyour favorite foods, rearranging your schedule, embracing a newphilosophyand,let’sfaceit,alotofblood,sweat,andtears.Wearenotgoingtolietoyou.Tomakesuchacommitment,todrawthatproverbiallineinthesandbetweenyouroldlifeandyournew,yousimplyhavetobeready.Otherwise,it’salljustpompandcircumstance.Call it intuition, but we can always tell which of our clients will

succeed andwhich won’t. This judgment doesn’t have anything to do

withhowtheylook,howmuchmoneytheyhave,howoldtheyare,howclose they live to the gym,what kind of sneakers theywear, orwhattheydoforaliving.Itallboilsdowntowhetherornotthey’reready.Don’t just take our word for it, though; let’s turn to science forevidence.AccordingtoastudydonebySarahWhitehead,andreportedintheFebruary2005JournalofSportSciences,researchhasshownthattheenjoymentofexerciseandthewillingnesstogoitalone(e.g.withouta friend) are both related to our level of physical activity andparticipation in sports. The research revealed that the more a personfindspleasureinexerciseandthemorehisdesiretoexercisecomesfromwithin,themorelikelyheisgoingtoengageinphysicalactivity.Another study, done by Amanda Daley and Gaynor Parfitt, andreported in the June 1996 Journal of Occupational and OrganizationalPsychology, found that exercise improves both mood and jobperformance.Both studies support our theory that when you embrace health,fitness, and nutrition you don’t just look better; you feel better! Youdon’t just loseweight;yougainconfidence.Thesearescientificstudiesdelving into thematters of sports and fitness and yet they have bothrevealedthatyourphysicalandmentalrealitiesareinterdependent.Mind and body are notmutually exclusive; where one benefits, theother benefits. The better you feel, the better you perform; the betteryouperform, thebetteryou feel. Likea snowball rollingdownhill, thebenefitsjustkeepincreasinguntilonedayyoulookuptofindthebestlookingyouthatyoucanbestaringbackinthemirror.Ifyouhaven’tyetfeltthis,stickwithusandweguaranteethatyousoonwill!

READY,SET,GO!DISCOVERINGYOURREADINESS!

Weallthinkthatstrongmusclesandpropernutritionarethebackboneuponwhichyourperfectbodyisbuilt.Yes,they’reabsolutelyimportant,butyourintentionsandattitudetowardyourfitnesslifestylearetwoofthemostimportantfactorswhenitcomestoyourdecisionsaboutfinallybeingreadytogetingreatshape.In order to achieve success you must first decide exactly what you

wanttoattainfromit,verbalizingyourgoalandvisualizingit,picturingwhatyouwantinyourmind,andkeepingthatimagefirmlybeforeyou,everymoment,untilyourgoalsarebroughttofruition.Naturally, in order to receive you must give something, so it’s

necessarytodecidewhatyouaregoingtogive.Fairenough?Firstandforemost,bewillingtoinvestafeasibleamountoftime,astherearenoshortcutsinachievingabeautifulphysique.Whenyouareanall-naturalathlete,oneofthemostrewardinggiftsistheempowermentinknowingthat you and you alone are fully responsible for all of yourwonderfulbody sculpting results!Therefore, results cannotbeexpected toappearinfiveminutes.However,byinvestingyourtimeequallybetweenthemostimportant

elements of your fitness lifestyle—weight training, cardiovascular,nutrition,restandrecuperation,supplementation,andmindset—nothingshortofmiraculousresultsarequiteachievable.Yourintentionguidesallofthesepiecestohelpthemworktogether.

Clearly, intent is critical to success. So, what exactly is intention?AccordingtoPrincetonUniversity, it is“ananticipatedoutcomethat isintended or that guides your planned actions”. Your intention for thisbook is likely to look better than you ever have, right? Yes, that’scertainlyabroadwayoflookingatit,butwewantyoutohaveamorespecificanddirectintention.Perhapsyourintentionistolose20poundsof fat and to add 2-5 pounds ofmuscle to your frame in 1½months.That’s a specific intention; a very direct and realistic goal, combinedwithanexacttimeframe.Inordertodefineyourintention,wehavediscoveredanexercisethat

is most effective and should always be used when focusing your

intention. While many of us confuse intention with purpose, it isimportanttonotethat intentionandpurposearenotthesame.Sofirstweneedtomakethedistinctionbetweenintentionandpurpose.The difference between the two is that purpose is achieved throughreflexes,andintentionisachievedthroughplanning.Itmightbehelpfultolookatitthisway:IfIweretotapyouontheknee with a hammer, your leg would automatically move; this is thesameaspurpose.Purposerevolvesaroundseeingastimulusandreactingtothestimulus.Intentionwouldbesimilartoaskingwhythehammerishittingthekneeanddiscoveringwhyyourlegmoveswhenhit.Intentionisamuchdeeperconflictandwill,infact,helpyouinyourquestforafulfillingfitnessregimen.Exercise involves concentrationon the goal at hand. For instance, ifyouarebeginninganexercisesuchasabenchpress,youshouldlookattheweightsandgrowintentonusingthemtobuildyourmuscles.Thinktoyourself,“IfIdothisbenchpressIwillworkmyupperbodyandwillfurtherdevelopitbybreakingdownandrebuildingthemuscletissue.”Donotusepurpose,whichwouldbesaying,“IfIdothisbenchpressmychestmuscleswillstartburningandI’llbesorewhenIamdone.”Thedistinctioninthiscasemaybeaccurate,butrecognizingtheshort-termnature of purposewill help you focus on the bigger picture.Useintentionexercisestounderstandtheunderlyinggoaloftheexercise,notjustthereactiontotheexercise.So,howdoesonegoaboutcreatingthispointoffinallybeing“ready”?Youmustbeginbyrecognizing that rightnowis themost importantpointofyourlife!Getupoffthecouch,getyourkidsupoffthecouch,getyourbrothers,sisters,cousins,friends,andfoesoffthatcouch!Ourcountrydependsonthis,folks!Now,let’shitthefastforwardbutton…

FAILINGFORWARD

Mostofyoureadingthisbookmayhavealreadyattemptedtofollowaworkout and diet regimen. It’s easy to look back on past failures anddwell on the reasonswhy you or those programs failed to get you inshape.Here’sthedeal:Inorderforanyprogramtowork,thenegativemust

be banished fromyourmind. The onlyway to do this is to forget thepast. Do not accept the past, forget the past! Accepting the past willmakeyouthinkthatitisjustfinethatyouhavefailedinyourphysicalfitnesspursuits.Itisnotfinethatyouhavefailedbecauseyouaremoreimportantthantohavefailurerunyourthoughts.At first it ishard todo this.Agoodway topractice this is to forget

aboutrecentproblematicsituationsthatyoucannotcontrolbydwellingonthemandmoveon.Ifyouarelateforworkoneday,thensetagoalanddonotletithappenagain.Ifyougoouttodinnerwithfriendsandfeeltotallyoverwhelmedwithtemptationtoresistthosefriedmozzarellasticks,rememberthatyouareincontrolandthatyouandonlyyoucansabotage your commitment. Do not sit and ponder on what hashappenedinthepast.Indoingthis,youwillsaytoyourself,“maybemydietandexerciseprogramhasfailed,butthisnewprogramwillnotfailbecausemyfailureisinthepast.”

Stickingtoa fitnessregimen(a.k.a.commitment)hasbeenproventobetheabsolutemostchallengingthingforpeoplewhoconstantlyseektoshapeup.It’sthereasonwhyfitnessisamulti-billiondollarindustryandit’snotabouttodecreaseanytimesoon.So, why do so many people, possibly including you, fail with

healthand fitnessgoals?Therearea fewreasonswhy,butoneofthebiggestreasonsisthe“BuyIn”.Inotherwords,unlessyoureallyhaveapowerfulreasontogetinshapeandyou’rewillingtoputintheblood,sweat,andtearsnecessarytomake itareality,youare

guaranteedtofailatit,caseclosed!So,howdoyoucreatea“BuyIn”? Itmaysoundharsh,butonewayiswithscaretactics.Youtieyourreasonforgettinginshapetoafactsuchas,ifyoudon’tshapeup,you’lllikelyendupgettingsickandwilldieyoung.Youdo itbyadmitting toyourself that ifyoudon’ttakecareofyourselfyourfamilywilllikelyloseyou.Youdoitbybeinghonestwithyourselfaboutthefactthattheonlywaythatanyonewillbeattractedtoyouisifyouareattractive!YoudoitbynotBS-ingyourselfintothinkingthatpeoplewhoareingoodshapearen’ttreatedbetterthanthosewhoarenot!Listen,wehatethesefactsasmuchasmanyofyouwill (especiallyconsidering thatweboth were once obese) and we are sure we’ll hear some of yourrants about howwrongwe are, but sadly enough, these are factsanditiswhatitis.Another way to combat fitness failure is by having anaccountabilitypartner.Choosingatrainingpartnerwhohassimilargoalsasyou isagreatwaytostay in thegameandtomakeyourgoalsareality.

Bynotgettingcaughtupinthepast,onecanseefailureasanecessarystep in achieving any goal. One cannot know success without alsobecoming acquainted with failure. Just be prepared for the next timeandbuildupyourwillpower.Thistechniquecanbeusedthroughoutyourexercisingcareer.Ifyoufail tomeet your ideal performance goals, then just forget about yourfailurethatdayandtryitatthenextworkoutsession.Ifyoufailatthenextworkout session, then forget aboutyour failure and then try it atthe thirdworkout session. It’s all aboutgettingback in the saddleandnotgivingup!Approachanything thatyouhave failedatbeforeas thoughyouaretryingitfortheveryfirsttime.Byexercisingdailyandfollowingvariousnutritionguidelines,youwillbegintonoticethatanytypeofsetbackhaslittleornoeffectonyourmotivationtosucceed.

If you want your reality to be filled with success, then only thinkabout the successes. If, however, you focus on failures, your physicalfitnessrealitywillbefilledwithfailureandself-doubt.Failforwardandyouwillrealizeyourgreatestfitnesspotential!

Here is a list of ways that you can avoid fitness failure andmakeyourBodySculptinggoalsareality:

1.Createascaretacticforyourself.

2.Findanaccountabilitypartner.

3.Makesurethatyourregimenincludesthe“FiveMuscularTiers,”whichare:ResistanceTraining,CardiovascularTraining,Nutrition,Supplementation, andRest&Recuperation.By following theBodySculptingBibleProgram,youwillfulfillthisrequirement.

4.Don’t startyour fitness regimenonNewYearsDay. It’s a trendand trends end. Start it either before or after the holiday. Even aweekapartisbetterthanstartingonthisinfamousdayofdestinedfitnessfailures!

5. Be realistic with your goals. If you shoot too high, you couldeasily become frustrated and quit. Shoot for a doable goal, e.g. “Iwill losethreepoundsbytheendofthisweek”or“Iwill takemytreadmilltrainingtoanotherlevelthisweekbyincreasingthespeedby½MPHandaddingaone-gradeincline.”

6. Make a pact with your family members. If you don’t, selfsabotageisimminent.Ifyouallmakefitnessapartofyourlives,allofyourliveswillsurelybeenriched.

Chapter3Training

For immediate Body Sculpting Bible support &coaching directly from James & Hugo, please visitwww.BodySculptingBible.com

Trainingisthefirstcomponentinsidetheparenthesisoftheformulaforsuccess.Thewayyoutrainwillultimatelydeterminethewayyoulook.Thisishowyouwillbeabletosculptyourbodyintoaworkofart.There are two types of training: Anaerobic exercise (e.g. weight

training),which uses glycogen as itsmain source of fuel, andAerobicexercise (e.g.walking,bike riding,etc),whichusesoxygenas itsmainsourceof fuel.Wewill discuss each separately and thengo intodetailabouteachtype.

WEIGHTTRAINING

Theanaerobictrainingthatwewillbeusingisweighttraining.Weighttraining is the number one way to re-sculpt your body. It is by farsuperiortoanyotherformofexercisebecauseitistheonlywaythatcanshape your body and increase your metabolism permanently. This is vitalsincea slowmetabolism isat therootofobesity.We find it ridiculoushow some so-called fitness authorities don’t adhere to this simple yetverytrueconcept.Itisludicroushowsome“fitnessexperts”believethataerobic exercisealoneprovides thekey to theperfectphysique.These“authorities”arewrongandshouldeducatethemselvesbylearningthefacts.Many women are concerned that weight training will make them

musclebound.Thisisnotpossiblesincewomensimplydonotproduceenough testosterone (themale hormone that is responsible formusclegrowth) to achieve the Arnold Schwarzenegger look. What weighttrainingwilldoisprovidethefirm,cellulite-freelookingbodythatmostwomendesire.

GOALS

Withoutgoalswearedead in thewater;wehavenowhere toaimandnowhere to go. Therefore we need to set goals in order to achievesuccess.Ourultimatebodysculptinggoalsareasfollows:Gain:5-10poundsofmuscle(ormoredependingonwhatyouwant)

inordertotoneupandincreaseyourmetabolism.Lose: Enough fat to get down to between12-16%body fat.Women

should never go below 12% as going any lower would causeundesirable side effects such as the cessation of the monthly period(amenorrhea)andreductionofbreastsize.Depending onwhere your physical fitness level is at thismoment it

may take you longer than sixweeks to achieve these goals. However,don’t feelbadabout it: the important thing is thatyouwillbemoving

forward.Youwill achieve these goals very quickly by being persistentandseriousaboutyourfitnessprogram.Besides,rememberthatbydoingnothing,inayearfromnowyourbodywilllookthesameifnotworse.Now that you know where you’re headed, let’s see what thecharacteristicsofagoodweight-trainingprogramare.

CHARACTERISTICSOFAGOODWEIGHT-TRAININGPROGRAM

Inorderforweighttrainingtobeeffective,thefollowingrulesshouldbefollowed:Sessions should be short: 60 minutes maximum. The maximumamountoftimeaweighttrainingsessionshouldlastis60minutes.After60minutesthelevelsofmusclebuildingandfatburninghormones(likegrowth hormone and testosterone) begin to drop. In addition, theglycogen (stored carbohydrates) in your system,which is the fuel thatyourmusclesusetocontract,isdepleted.Ifyouweighttrainmorethan60minutes you will actually be wasting your time since you will nolonger have the hormones or the fuel necessary to produce musclegrowth. Continue to train past 60 minutes and you will get impairedrecovery,whichleadstoovertraining,aconditionwhereyourbodydoesnot recover from its weight training sessions. This leads to loss ofstrengthandmusclemass.Therestbetweensetsshouldbekepttoaminimum;90secondsorless.Keepingyourresttimeinbetweensetsandexercisestoaminimumnotonlyallowsyoutoperformaprodigiousamountofworkwithinthe60-minute weight training window, but also helps to improve yourcardiovascular system and most importantly maximizes the output ofgrowth hormone, a powerful fat burning/muscle building hormone.Also, this rest intervalpromotesamusclevoluminizingeffect inwhichwatergoesinsidethemusclecells(notoutside)andmakesthemuscleslook more firm and toned. Do not confuse this with water retentionoutsideofthemusclecells,whichiswhatmakesuslookpuffyandfat.Setsofeachexerciseshouldconsistof8-15repetitions.Therearemany reasons for this. First and foremost, it has been shown that it iswithin this range that growth hormone output is maximized. As we

alreadyknow,thisisagoodthingsincethishormonedoesexactlywhatwe are looking for (increases muscle and decreases body fat). Inaddition,sinceyouareperformingsomanyrepetitions,yougetagreatpump(bloodrushingintothemuscle)thatprovidesnutrientstonourishmuscle cells and helps them recover and rebuild faster. Finally,performing8-15repetitionsreducesthepossibilityofinjurydramaticallysince you will need to use a weight that you can control in order toperformtheprescribedamountofreps.(Note:Thisruledoesnotapplytothecalvesandabdominalsas thesemusclesusuallyrespondbetter tohigherrepetitionranges,intheorderof15-25reps).

FAQ:CanIevergobeloworexceedthe8to15repetitionrange?

ANSWER:Absolutely! For all intents and purposes, the rep ranges that werecommendare for theworkouts in thebook.Theremaybetimesthat you would benefit greatly by either doing more or fewerrepetitions.Italldependsonyourgoalsandroutine.

Training must be progressive. Progression means one morerepetition than the last time the exercisewas performed or a little bitmore weight if you are able to do more than 15 repetitions for aparticular exercise. It is important to understand that youwill not beable to increase weight or the number of repetitions every session.However,progressioncomesinmanyforms,likeperformingmoreworkwithinthe60-minuteperiod.Theoverallgoalofatrainingroutineistoensure progression over a period of time to bring about continuousimprovementsinmuscletoneanddefinition.Trainingmustbevaried.Thisprincipleisvitaltoensurecontinuousgains in strength and muscle tone as well as to prevent boredom.Variationdoesnotnecessarilymeanchangingalloftheexercisesinyour

program.Variationcanoccurintheformofusingdifferenttechniquestostimulatethemuscle,changingrepetitionandsetparameters,andevenchangingtherestbetweensetsorsimplychangingthewidthofyourgripplacementonthebartohelp isolatespecificmuscles.Asyouwillsoonsee,the14-DayBodySculptingWorkoutmakesfulluseofthisprinciplesinceeverytwoweeksyourroutinechanges,providingyouthevariationthatyourbodyneedstokeepachievingresults.Training must consist primarily of free weight basic exercises.

Onlyfreeweightbasicexercisesprovidethefastresultsyouarelookingforbecausetheyrecruitthemostmusclewhileyouareperformingthem.Besides, the body is designed to be in a three dimensional universe.Wheneveryouuseamachineyoulimityourbodytoatwo-dimensionaluniverseandconsequentlyyoulimittheamountofmusclefibersthataregoing todowork.However,notallmachinesarebad.Somedefinitelyhaveaplaceinourweight-trainingprogrambecausetheyallowyoutoisolatethemuscleinawaythatnofreeweightswouldallowyoutodo.However, our program should bemostly based on barbells, dumbbellsandexerciseswherethebodymovesthroughspacesuchasthedip,thepull-up and the squat. The best exercises for each body part are thefollowing:

BACK

BASICEXERCISESDumbbellone-armrow,pullover,pull-up,bent-overbarbellrow.

ISOLATIONEXERCISESStiff-armpull-down,low-pulleyrow.

CHEST

BASICEXERCISESIncline bench press (and its dumbbell version), flat bench press(anditsdumbbellversion),chestdip,andpush-up.

ISOLATIONEXERCISESChestfly(inclineandflatversions),inclinecablecrossovers.

THIGHSANDBUTTOCKS

BASICEXERCISESBarbell squat (and its dumbbell version), ballet squat (and itsdumbbellversion),lunge,legpress.

ISOLATIONEXERCISESLegextension.

HAMSTRINGS

BASICEXERCISESStiff-leggeddeadlift(anditsdumbbellversion),legpress(feethighontheplatform),lunge(howfaryouextendyourlegwhenyoudothis exercise determines which leg muscle is activated the most.Thefartherawayfromthetorsothatyouextendyourleg,themoreyouhitthehamstrings).

ISOLATIONEXERCISES

Lyinglegcurl,standinglegcurl,seatedlegcurl.

FAQ:I see all the regulars at the gym usingmachines. Aremachines betterthanfreeweights?

ANSWER:Freeweightsallowthemusclestobestimulatedonmanydifferentlevels. Inorder toprevent the freeweights fromwobblingaroundwhile you lift them, additional stabilizing and balancing musclesassist during the exercise, and you are fully working the entiremuscle.Whenyou’reexercisingusingamachine,youarerestrainedtoapredefined range of motion. There are no stabilizing musclesinvolved, and you are strictly concerned with getting the weightfrompointA topointB.Thebadsideof this isyouaren’tgettingthebonusofhavingadditionalmusclesstimulated.Thegoodsideisthatmachinesaregreatifyouhaveaninjuryandneedtoisolateamuscletoavoidstressingit.Youalsomaysimplyfeelthatyouarebeingstimulatedmorewithamachinethanwithfreeweights.Thebestthingtodoisusebothfreeweightsandmachines.youcangetthebestofbothworlds.Asforthegymregulars:ifyoupayclose attention, you’ll find that they are lifting their fair share offreeweights.

SHOULDERS

BASICEXERCISES

Military press (and its dumbbell version), upright row (and itsdumbbellversion).

ISOLATIONEXERCISESLateralraise,bent-overlateralraise,rear-deltmachine.

BICEPS

BASICEXERCISESDumbbell curl, barbell and dumbbell preacher curl, inclinedumbbellcurl,hammercurl,reversecurl,andE-Zbarcurl.

ISOLATIONEXERCISESConcentrationcurl.

TRICEPS

BASICEXERCISESBarbellanddumbbelllyingtricepsextension,barbellanddumbbelloverheadtricepsextension,tricepsdip,close-gripbenchpress(anditsdumbbellversion).

ISOLATIONEXERCISESTricepspushdown,tricepskickback.

CALVES

(Note: For calves and abdominals there is really no distinctionbetweenbasicandisolationexercises.)Standing, seated, anddonkey calf raise, calf raises on leg press

machine,oneleggedortwoleggedcalfraiseswithdumbbell.

ABDOMINALS

Crunches,legraise,andknee-in,trunkcurlandcrunch,V-up.

AEROBICTRAINING

Aerobictrainingsuchaswalkingorrunningonatreadmillisagoodwaytoacceleratethefatburningprocessaslongasitisnotoverdoneandaslongasitisusedonlyinadditiontoagoodweighttrainingprogram.Itshouldneverbeusedasasubstituteforweighttrainingsinceitdoesnotpermanentlyincreaseyourmetabolismanddoesnothavetheabilitytore-shapeyourbody.Inorderforaerobicexercisetobeeffective,itneedstobeperformed

withinthefatburningzone.Thefatburningzoneisthezoneatwhichyouaredoingjusttherightamountofworktoburnfat.Yourpulse(howfast your heart is beating per minute) determines this zone. It isimportanttoremaininthiszoneforacertainperiodoftime.Ifyouworkharder or longer thanwhat the formula recommends youwill quicklybecome exhaustedwhichwill prevent you from continuing to performtheactivityforaprolongedperiodoftime,whichisabsolutelynecessaryin order to burn fat.On the other hand, too low of an effortwill notpromptyourbodytostartitsfatburningmechanisms.

FAQ:Should I only weight train and leave the cardio to runners andenduranceathletes?

ANSWER:Absolutelynot.Somefitnessprofessionalswillsaythatitisokaytoonlyweighttrain,especiallyifyourroutineismadeupofsupersets.However, it’s best that your fitness routine have a balancedapproachandheart-healthyaerobics/cardiotrainingiscrucial.

Todetermineyourfat-burningzone,usethefollowingformula:

Fatburningzone=220-(yourage)×(.75)

Forexample,a20-year-oldwomanwouldneedtoreachapulseintheneighborhoodof150beatsperminuteinordertobeinthefatburningzone.Itisimportanttorememberthatthisisnotanabsolutefigure,butan approximation.As long as you staywithin 10 beats of the numberthattheformuladictates,youcanrestassuredthatyouwillbeburningfat.Inorderforaerobicexercisetobeaneffectivefatburneritneedstobeperformed at the appropriate times. There are two ideal times whenaerobicexercise ismosteffective inburning fat.The ideal time is firstthing in the morning on an empty stomach after drinking 16 to 24ouncesofwaterinordertopreventdehydration.Whenperformedatthistimeyouburn300percentmorebodyfatthanatanyothertimeintheday because your body does not have any glycogen (storedcarbohydrates)inthesystemtoburn.Therefore,ithastogodirectlyintothe fat stores in order to get the energy necessary to complete theactivity. The other time that aerobic exercise is effective would beimmediatelyafteraweighttrainingsessionasyourglycogenstoreshavealreadybeendepleted.Becauseofthis,onceyoustartdoingyourcardio,youwillstartburningfatassoonasyouelevateyourheartratesinceitistheonlyfuelthatwillbeavailable.Whenaerobicexercise isnotperformedfirst thinginthemorningorrightaftertheweighttrainingworkoutittakesyourbodyapproximately20to30minutestostartburningfat.Thisishowlongittakesthebodytodeplete itsglycogenstoresandswitchtoa fatburningenvironment.Therefore,itisnotasefficienttoperformaerobicexercisealoneatothertimesofthedaybecauseyouwouldneedtoworkoutfor20-30minutesjusttogettothefatburningstageandthencontinuetoworkoutforanadditional20minutestoburnfat.Thiswouldmeanagrandtotalof50minutesaday. Inouropinion,aerobicexerciseshouldn’tbeperformedmore than six times aweek for 40minutesmaximumeach session, inorder toavoid losingmusclemass.Remember thatmore isnot alwaysbetterand this isespecially truewhen it comes toaerobicexercise.Asyou will see, for this program (unless you are interested in fitnesscompetition), the most you will be doing is three sessions lasting

between20to40minuteseachatthemost.Good forms of aerobic exercise include riding a stationary bike, fastwalking (thiscanbedoneona treadmill), climbingona stair stepper,swimming, using a fitness rider or rowing machine, using any goodcardio tapes like Tae-Bo, or any other form of cardiovascular activitythatraisesyourheartbeattothefatburningzone.

PUTTINGITALLTOGETHER

Nowwewilllearnhowtoputallthisknowledgetogetherinaworkoutprogramthatwillyieldtheresultsyouarelookingfor.Wepresentthreedifferentworkouts.Whichoneyou shouldchoosewilldependonyourprevioustrainingexperienceandyourfitnessgoals.Thefirstworkout(theBreak-InRoutine)istobeusedbywomenwho

have never done weight training before. This program is a break-inprogram thatwillnotonlyallowyou toget in shapequickly,butwillalsoconditionyoutogetintheshapenecessarytobeabletousethe14-DayBodySculptingWorkout.The second workout (the 14-Day Body Sculpting Workout) is for

womenwhohavebeenweighttrainingforatleast10weeksandwanttoget intoawesomeshape (gain5-10poundsofmuscleand reducebodyfatto12-16%).Thethirdworkout(theAdvanced14-DayBodySculptingWorkout)is

themostadvancedworkouttobeusedonlybywomenwhoeitherhavean interest in fitness competition or just want to look like a fitnesscompetitor(gain15-20poundsofmuscleandreducebodyfatto12%).Thislastworkoutrequiresatleast1yearofweighttrainingexperienceinthegymandisthemostrigorousandtime-consumingworkout.Itwillemphasizeallanglesofthemuscleinordertoproducethemoststunningbody sculpting effect. Therefore, thisworkout is reserved for themostseriousfitnessgalsoutthere.Beforewepresentthe14-DayBodySculptingWorkout,let’sdiscussa

fewtermsthatyouneedtounderstandinordertoexecutetheroutine.Repetitions or Reps: The amount of times that you perform an

exercise. For instance, imagine you areperforming a benchpress.Youpickupthebar, lower it,pauseandlift itup.Thatactionofexecutingthemovementforonetimecountsasonerepetition.Ifyouperformthatsamemovementasecondtime,thenthat isyoursecondrepetitionandsoon.Sets:Asetisacollectionofrepetitionsthatculminatesinthemuscle

reachingmuscularfailure.Muscularfailureisthepointatwhich,duetoabuildupoflacticacidinthemuscle,itbecomesimpossibletoperform

anotherrepetitionwithgoodform.Rest Interval: The amount of time you rest between sets. Forinstance,arest intervalof60secondsmeans thatafteryoufinishyourfirstset,youwillremainidlefor60secondsbeforegoingontothenextset.Now thatwe have discussed these important terms, let’s discuss themain techniques that make the 14-Day Body Sculpting Workout soeffective.Modified Compound Supersets: In a modified compound set, youpair exercises, usually for opposing muscle groups or for opposingmusclemovements (e.g.pushvs.pull).Firstyouperformoneexercise,resttherecommendedamountofsecondsandthenperformthesecondexercise (i.e. first dobiceps, thendo triceps). Then rest theprescribedamountoftimeagainandgobacktothefirstexercise.A modified superset for dumbbell rows and push-ups in which youperform4setsofeachexercisewilllooklikethefollowing:Youwillberesting2minutesplustheamountoftimethatittakesyoutoperformtheotherexercise,soyouactuallyarerestingagivenmusclebetween2.5and3minutes.Usingthistechniqueofpairingexercisesinamodifiedsupersetfashionnotonlysavestimeandkeepsthebodywarm,it also allows for faster recovery of the nervous system between sets.Thisallowsyoutoliftheavierweightsthanifyoujuststayidlefor2-3minutes waiting to recover. An additional benefit of this technique isthatitsavestimeandlimitsresttoamaximumof90secondsbetweensets.Supersets: A superset is a combination of exercises performed rightafter each other with no rest in between. There are two ways toimplementasuperset.Thefirstwayistodotwoexercisesforthesamemuscle group at once (like dumbbell curls immediately followed byconcentrationcurls).Thedrawbacktothistechniqueisthatyouwillnotbeasstrongasyouusuallyareonthesecondexercise.Thesecondandbestway to superset isbypairingexercisesofopposingmusclegroups(antagonists) or different muscle movements such as back and chest,thighs and hamstrings, biceps and triceps, shoulders and calves, upperabsandlowerabs.Whenpairingantagonisticexercises,thereisnodropof strength whatsoever. As a matter of fact, sometimes your strengthincreases because the blood in the opposite muscle group helps you

perform an exercise. For instance, if you superset dumbbell curlswithtriceps extensions, the blood in the biceps helps you do more weightduring the triceps extensions. Because of this, we will only performsupersetswhereopposingmusclegroupsoropposingmusclemovementexercisesarepaired.Supersettingnotonlyallowsyoutodomoreworkin a shorter period of time but it also increases endurance, creates anincrediblepump (especiallywhenyoupair antagonistic exercises), andhelpsburnfatbyelevatingtheheartratetothefatburningzone(whichalsogivesyoucardiovasculareffects).Also,becauseofthestresscreatedby this technique, growth hormone levels go through the roof.Remember that this hormone is responsible for fat loss and enhancedmuscletone.

GiantSets:GiantSetsarefourexercisesdoneoneaftertheotherwithnorestbetweensets.Again,therearetwowaystoimplementthis.Youcaneitherusefourexercisesforthesamemusclegrouporperformtwopairsofopposingmusclegroupexercises.ForthepurposesofthisbookwheneverwedoGiant Sets,wewill perform twopairs of opposing ordifferent muscle group exercises with no rest (the exception is inabdominal work in which we will alternate between lower abs andupperabs).AGiantSet forbicepsand triceps inwhichyouperformfour setsofeachexerciselookslikethis:GiantSetsprovideyouwithmoreofthesamebenefitsthatsupersetsoffer.Thisisthemostintenseandpowerfultechniquethatwewilluseinour14-DayBodySculptingWorkout.WeneedtobecautiouswhenusingGiant Sets since they are considered an extremely intense exerciseprotocol. Although the human body is capable of handling greatintensityandstress,youshouldneverpushittotheedge.TheGiantSetsprotocol is a very powerful and results oriented training method, butshould be used sparingly.With that said, the Giant Sets protocol will

onlybeusedforabouttwoweeks.Haveyoueverheardthesayingthat“toomuchof agoodmedicine isbad?”This certainly applies toGiantSets. This is really strongmedicine in the fight against fat. Use it formorethantwoweeksandyourbodywillnolongerbeabletorecover;the nervous system will get burned out and will reach a state ofovertraining (where your body can no longer recover from theworkouts).

FAQ:There is a lot to remember as far as reps, sets, rest times, as well asproperform.Can’tIjuststicktoaneasyroutine?

ANSWER:Ifyouwanttomakeradicalandlong-lastingchangestoyourbody,youneedtosticktotheentireprogramandallofitsdetails.Noonesaid this was going to be easy. Once you get the hang of it, wepromise that itwillbecomesecondnature toyou!Allof the littledetails will help to make this program the most effective andpowerfulroutineavailable.

Nowthatwehavediscussedthethreetechniquesthatarethebasisofthe14-DayBodySculptingWorkout,let’sseewhattheroutineslooklike.

HOWDOESTHE14-DAYBODYSCULPTINGWORKOUTWORK?

The14-DayBodySculptingWorkoutisbasedonyourbody’sphysiology.Fromaphysiological standpoint, itusually takesyourbody14days toget used to a new practice, whether that practice is a diet, a newexerciseprogramorjustgettingupearlierinthemorning.Gettingusedtoanewpractice,suchaswakingupearlytoexercise,isagreatthing.However,gettingusedtoanexerciseprogramisnotasgreat.Why?Onceyourbodygetsusedtoit,itwillstoprespondingandyourresults(i.e.fatlossand increasedmuscle tone)willcometoascreechinghalt.That isthereasonwhymostpeoplewhogotothegymexperiencegreatresultsinitially, but later see and feel themselves going nowhere. The key toexperiencing continued results is variation. However, it cannot behaphazard variation. You must have a planned scheme that willguaranteecontinualresults;aschemesuchastheonethe14-DayBodySculptingWorkoutoffers.For the first two weeks you will use modified compound supersets.

Duringthisperiod, thebodygetsstrongerasrestperiodsareabundantand repetitions are at a higher range (12-15). Working out this wayallows the nervous system to recover and the body to increase itsstrength. In addition, the high repetitions allow the body to startbuildingmorecapillaries (necessary for thedeliveryofnutrients to themusclecell)andpreparethejointsfortheheavierweightstocome.Onweeksthreeandfouryouwillstartusingsupersets,amoreintense

technique that creates higher demands on the central nervous system,alongwithheavierweightsandfewerreps(10-12)withaslightlyhighernumberofsets.Theincreasedvolumeandtheshocktothebodycreatedbytheincreasedstressoftheweighttrainingroutinecausesanincreasedoutputofgrowthhormone(whichgreatlyenhancesfatlossandmuscletone),andanincreasedmetabolism.Whenyourbodystartsadapting to this routine,you further increase

the intensity by increasing the number of sets again, using heavierweights (8-10 reps) and giant sets. Once again the body is shocked,growth hormone output goes through the roof and the metabolism is

jolted.Theroutineissointensethatifyouweretomaintainitformorethan2weeksyouwouldenterastateofovertraining.

FAQ:Why14days?

ANSWER:Wefoundthatour14-dayperiodizationprogramworkedbecauseitsdurationwasn’ttoolong(soyouwouldn’tgetbored)anditwasn’ttooshort(soyouwouldn’tbeconstantlychangingprograms).Itwas“justright”.Theprogramhashelpedliterallyhundredsofthousandsofpeoplethroughouttheworldmakeandkeepamazingchangestotheirbodies.

When your body has reached a level that gets fairly close toovertraining,youwillgiveyourbodyachance to recover for thenextcouple of weeks by going back to week 1 where you use fewer sets,higherrepsandhaveampleamountsoftimetorecoverinbetweensetsby using the modified compound superset technique. Are you goingbackwards? Not at all! With this program you are always movingforward. Even though you are going back to a less stressful type oftrainingwithlessvolume,youwillnoticethatyouwillnowbestrongeronthesameexercises.Youwillbeabletousegreaterweightforthe12-15 repetition range for the following reason: In order for the body topreventitselffromgoingintoovertrainingduringthetwoweeksofhighvolumeandgiantsets,itnaturallybuiltupitsnervoussystemenergiestothehighestlevelpossibleasanemergencymeasure.Nowthatyouhavebackedoffonthestress,you’llhaveallofthisextraenergythebodywillutilize to get even stronger. That is how your strength will increase.Thenaftertwoweeksofmodifiedcompoundsupersets,onceagainyou’llbegin to increase the stress on the body by continuing this results-producingcycle.

Why is it necessary to get strong and why should you lift heavierweights? Because building up your strength through progressiveresistance training is thekey to increasedmuscle toneandacceleratedfatloss.Remember,ifyourstrengthstaysthesame,thenyourbodywilllook the same and you might as well consider yourself movingbackwards.Don’t worry about looking like Arnold Schwarzenegger either;remember, awoman’sbodydoesnotproduceenough testosterone, themalehormoneresponsibleforcreating“mucho”amountsofmuscle.Yes,youwill stillbuildbeautifully leanandtonedmuscle tissuealongwiththatcellulite-freelookthatyouwant,butthefemalehormoneestrogenwillmakesuretomaintainthefemininityyoudesire.

BESTTIMETOWORKOUT

Werecommendyouworkout in themorningassoonasyouwakeup.Drink 16 ounces of cold water before you start the workout and anadditional 30 to 60 ounces during the activity. This is essential toprevent dehydration. We recommend working out first thing in themorningonanemptystomachbecauseyouwillburn300%morebodyfatthisway.Inthemorningyourbodydoesn’thaveanycarbohydratestoburn.Intheabsenceofcarbohydrates,yourbodygoesstraighttothefat stores (triglycerides) inorder toget theenergynecessary todo thework.Anothergoodreasontoworkoutinthemorningisthefactthatatthistimegrowthhormonelevelsareattheirhighestlevels.Workingoutin the morning will allow you to expedite the fat loss process fordramaticresults.However,wedounderstandthatcertainobstaclessuchasworkconstraintsandothersituationsmightnotpermiteverybodytotrain in the morning. In this case, do your cardio or weight trainingthreehoursafteranymeal(Ifyourlastmealwasat3:00pm,thenyourexercisesessionshouldbeat6:00pm).IfyoufollowtheAdvanced14-DayBodySculptingWorkoutyouwill

bedoingcardioandabsfirstthinginthemorningandweighttrainingatsomeother timeduring the day.However, if this is impossible due toyourschedule,thenperformabsbeforetheweighttrainingworkoutandcardiorightaftertheweight-trainingworkoutiscompleted.(Note:Ifyoudo decide towork out in themorning, pleasemake sure that you properlywarm-upandstretch.Thiswillnotonlyensurethatyouarewideawakebutwillalsopreventinjuriesandpotentialaccidents.)

WORKOUTCLOTHING

When you go to the gym, you should bewearing comfortable clothesthatallowyourbodytomovefreelywithoutconstraints.Therefore,rigidclothes like jeans are definitely out of the question. You also need tochoose clothes based on the climate you live in and environmentalconditions.Youshouldwearextralayersofclothingifyourenvironmentis cold helping to keep your body temperature on thewarm side andpreventpossibleinjuries.Alsowearnicecomfortablecrosstrainingshoesalongwithathickabsorbentpairofsocks.Nevertraininyourbarefeetor with sandals as you could seriously injure your feet if you everdroppedaweightonthem.

HOWFASTSHOULDYOULIFTTHEWEIGHT?

This next section covers a fascinating topic that has caused debateamong many people in the fitness industry: “Should I lift the weightfast?ShouldIlifttheweightslow?ShouldImovetheweightfastorslowon the positive (concentric) portion of the rep? Should Imove fast orslowonthenegative(eccentric)portionoftherep?”Alloftheseareverygood questions and should be researched.We have done the researchandwillnowexplaineachoneindetail.Wehavefoundthatslowliftingisusuallyonlygoodforbeginnerswho

haveneverliftedaweightbefore.Ithelpsthemtolearnandmasterthemovementandpreventsthemfromusingbadexerciseform.However,asyou becomemore advanced, science and our own experience indicatethatyoushouldlifttheweightasquicklyaspossiblewithoutsacrificingform and without involving momentum (jerking and bouncing of theweights). You create more force by lifting fast and therefore moremuscle fibersneed tobeactivated.Byensuring thatyouarenotusingmomentumtohelpyoumovetheweight,youcanbesurethattheforcegeneratedduringthemovementwillbecreatedsolelybyyourmuscles.Thisiswhathelpsstimulateyourmusclestogrowcreatingthetoneandshapethatyoudesire.Whilesomemightbelievethatsuperslowliftingisbeneficialbecause it isdifficult toperformandpainful, it isnot thebestwaytostimulatemusclegrowth.Super-slowliftingaccumulatestoomuch lactic acid within your muscles and fatigues them before theyreachrealmomentarymuscularfailure.Science tells us that Force=Mass (in this case theweight you are

lifting) times Acceleration (the increasing speed at which you lift theweight).Therefore,thebestwaytoliftweightsistoliftthemfast,withtotalcontroloftheweightandvoidofmomentum.Sinceyouwon’tbejerkingtheweightsorusingballisticmovementsduringexercise,theriskof getting injured is not any greater than the risk of getting injuredliftingsuperslowly.Onelastpointaboutliftingspeed.Ifyouareliftingaweightthatonly

allowsyoutodoeightrepetitions,ifyou’relookinginthemirror,itwilllooklikeyouareliftingtheweightslowlyeventhoughyouareliftingit

asfastaspossible.Thisisduetothefactthattheheaviertheweight,theslower you will be able to move it, even though you are trying toaccelerate itas fastasyoucan.This isamazing! I’msureyou’veheardpeople’sconcernsabouthowliftingheavierweightsisdangerous,right?It isactually theopposite.Whenyou lift lighterweights,youhave theability to move the weights, very quickly and sloppily because littlestressisputuponthemuscles,tissuesandjoints.Thiscreatesagreaterriskforinjuriestooccur.Whenyouliftheavierweights,youareforcedto go slower with the weights and to use controlled form duringmovement. Lifting heavier weights will stimulate more muscle fiberswhile limiting the chance for injuries (assuming that the maximumamount of weight lifted is one that allows for a minimum of eightrepetitions;heavierweightsmayindeedcauseconnectivetissueinjury).

FAQ:I’vereadthatvaryingyourliftingspeedcanactuallybebeneficial.

ANSWER:It definitely is. Just like the 14-Day Body Sculpting Programchanges every14days,whichmakes sure yourmuscles areneverexpecting what’s coming, you can change your lifting speed toincreaseresults.ThespeedatwhichyoulifttheweightfrompointA to point B can have huge effects on your muscles, as it canincrease the amount of concurrent time your muscles are undertensionduring each set. Thekeyhere is to switch thingsup fromtimetotime.

MUSCLESORENESS

Musclesorenessiscausedbymicrotraumatothemusclesandisagoodindicator that the workout you performed was effective. If you havenever exercised before, you will experience higher levels of sorenessthanusualatthebeginningofyourprogram.Thatisokay.Asyourbodygets used to the exercise program themuscle soreness will subside totolerable levels. You just need to persevere through those first fewweeks.Donotconfusethistypeofsorenesswithovertraining.Thereareseveraldegreesofsoreness.

•Delayedonsetmusclesoreness•Typicalmildmusclesoreness•Injury-typemusclesoreness

Thefirst typeofsoreness isDelayedOnsetMuscleSoreness(DOMS).The term DOMS refers to the deep muscular soreness usuallyexperienced two days after (not the day after) the exercise has beendone. DOMS prevents the total muscular contraction from occurringwithinamuscle.Thistypeofseveresorenessiscausedwhenyoueitherembark on an exercise program for the first timeorwhenyou train abody part harder than usual. It can last for a couple of days for anadvanced well-conditioned athlete or for as long as a week for abeginner.Ifthistypeofsorenessisaffectingyouanditistimetoworkoutagain,thebestthingtodoisnottorestbuttoexercisetheaffectedbodypartinanactiverecoveryroutine.Inactiverecoveryroutinesallofthe loads are reduced by 50 percent, and the sets are not taken tomuscularfailure.Forexample, ifyouaretoperformanexercisefor10repetitions,divide theweight thatyouusuallyuse for that exercisebytwoandthatistheweightyouwilluseforyouractiverecoveryroutine.Also, stop performing the exercise even though you may not reachmuscularfailureatthetenthrep.Thereasonforthistypeofworkoutistorestorefullmovementinthemuscle,helpingtoremovethelacticacidandotherwasteproductsbuildingupwithinthemuscles.Italsoforceshighconcentrationsofbloodintothedamagedareaofthemusclesand

nourishesthemusclesforrepairandgrowth.Wefindthatdoingthisisalwaysbeneficial;bythenextdayyouwillnotbeassoreorstiffasyouordinarilywould have been if you had skipped aworkout in order towaitforthepaintosubside.The second type of soreness is the typical mild muscle sorenessexperienced the day after a good workout. While scientists are stillunable to pinpoint the true cause of such soreness, the explanationgenerally accepted is that it is caused bymicro trauma at themusclefiberlevelandbyanexcessoflacticacid.Atanyrate,what’simportantisthatthisisgoodsorenessconsideringitisofamildnatureandmusclefunction isnot impairedas it iswithDOMS.Thepaingenerally lastsaday for advanced athletes and up to three days for a beginner. Thissoreness, on average, indicates that you had a good workout the daybefore because you created the traumanecessary to trigger adaptation(e.g.musclegrowth).Whenyouarenolongerexperiencingthistypeofsoreness,itisagoodindicationthatyourbodyhassuccessfullyadaptedtothetrainingprogram.Thisisnotoneofthegoalsyouwillbestrivingfor,asitleadstonogains.Thisisthereasonwhyourprogramchangesonaconsistentbasis.Thethirdtypeofsorenessistheonecausedbyinjury.Thissorenessisentirely different in nature from the ones described above, as it isusually immobilizing and triggers very sharp pain within the musclesand/or joints. Depending on the nature of the injury, the pain mighteitherbeexperiencedconstantlyoronlywhen the jointsaremovedorthemuscles contract. These injuries often become apparent as soon asthey happen. Other times they appear either the day after and evensometimesdaysafter theactivity. If you suddenlybecome injured, thefirst thing that you should do is apply the RICE principle (Rest, Ice,Compression and Elevation). After consulting a doctor, he/she mightallowyoutocontinuetraining,carefullyworkingaroundtheinjury(inotherwords,utilizingexercisesthatworkaroundtheinjuredmuscle(s),withoutoversteppingtherangeofmotionthattriggersthepain).Moreseriousinjuries,suchasamuscletear,mayinvolvecompleterestoftheinjuredandsurroundingareasand,dependingontheseverity,possiblysurgery.Thebestwaytopreventthistypeofinjury,painandsoreness,isby cycling your exercise parameters andby constantlypracticing goodform.

BREATHINGWHILEPERFORMINGANEXERCISE

The correct way to breathe while performing an exercise is to exhale(breatheout)whileyouareforcingtheweightup(theconcentricphaseormusclecontraction)andtoinhale(breathein)whileyouareloweringor releasing theweight (the eccentricphaseor thenegativeportionoftheexercise).For example, if youaredoingabenchpress, youexhalewhile you push theweight up away fromyour body and inhalewhileyoulowertheweightdowntowardsyourchest.

WARMINGUPBEFORETRAININGANDSTRETCHING

Peoplealwaysaskus,“Whatisthebesttimeforstretching?”Ouransweris,thebesttimeforstretchingwouldbeafteryourbodytemperaturehasincreasedandthebloodhasbeguncirculatingwithinthemuscles.Thisisachieved by performing exercise that raises your heart rate andcirculates the blood at an increased rate. If you fail to adequately dothis,youruntheriskof tearingamuscleorcausingbodily injury.Areyouupforanexperiment?Wetarubberbandwithwaterandputitinthefreezer.Aftertwohours,takeitoutandtrytostretchittoitslimit.Payattentionandyouwilldiscoverthattherubberbandeasilybreaks.Thesameprocesscaneasilyhappentoyourmusclesifyoustretchthemwithout sufficiently warming them up. Having said that, before youbegin the weight training workout, spend 15 minutes in warming upfollowedbylightstretching.

FAQ:IamconcernedthatIamnotbreathingcorrectlyduringexercise.

ANSWER:Themostimportantthingtodoisjustmakesureyou’rebreathing!Don’t hold your breath. Lots of people (especially beginners) canquickly become overwhelmedwith all of this new information toretain. Stopworrying somuch aboutwhat you’re not doing rightandjustdothebestyoucan.Whenitcomestobreathing,yourbodyhasawonderfulabilitytomakesureyou’rebreathingsoyoudon’tpassout.Whenyouareweighttraining,theruleistoexhaleduringtheexertionandinhaleduringthedescent.Ifyoumessuphereandthere,justpractice!

SELECTINGTHEWEIGHTFOREACHEXERCISE

The weight you select for each exercise depends on the amount ofrepetitionsyouneedtodoforaparticularset.Ifyouneedtodobetween10-12repetitionsforoneset,pickaweightwhereyoufail(thepointatwhich completing another repetition becomes impossible) between 10-12 reps.This takesabitofpracticebutafterawhileyouwillbecomeextremelyaccuratewhen itcomes tochoosing thecorrectweight foraparticular repetition range. If youpick aweight that allowsyou todomorethan12repetitions,you’llneedtoincreasetheamountofweightbeinglifted.Ifyoureachfailurebeforehittingthetenthrep,you’llneedtodecreasetheamountofweightbeinglifted.Forexample,ifyouweredoingfoursetsofanexercise,asyoucontinuetoworkthroughthesets,fatiguewillsetinandyoumaynotbeabletocontinueusingtheweightthat you chose to lift during the first set.When you get to the pointwhere you can no longer lift a particularweight for a pre-determinedrepetitionrange,simplydecreasetheweightandprepareyourselfforthenextset.

Beforestretching,performapproximatelysixminutesworthofaerobicactivitytogetthebloodflowingandtoincreaseyourbodytemperature.

FAQ:Iamgettingalotofmixedmessagesaboutstretching:doit,don’tdoit.What’sthedefinitiveanswer?

ANSWER:

Stretchingisgreat!Thereisjustatimeandplacetodoit.Stretchingisessentialtomakesureyourbodyisflexibleandmobile.Ifyousitfor long periods of time, you know how quickly you can becomestiffandachy.Stretchingallowsthemuscles,joints,andconnectivetissues to remain limber and mobile. Don’t forget that weighttraining is itself a form of stretching. It’s false that bodybuildersaren’t flexible. We have seen lots of huge guys and girls do fullChinesesplits!Ittakesworktoincreaseandmaintainyourflexibility.Justmakesurethatyouarefullywarmedupbeforestretching.Youcanstretchbetweensetsorattheendofyourworkout.

FAQ:WhatshouldIdotowarmupmymusclesbeforeweighttraining?

ANSWER:First,rememberthatthereisahugedifferencebetweenwarmingupand stretching. Warming happens before you begin your weighttraining,andstretchingshouldoccureitherafteryou’vedoneafullbodywarm-up,orattheendofyourweighttrainingsession.Warmingupissomethingthatweseldomseediscussedinfitnessbooks.We’vespokentohundredofpeoplewhojustdon’trealizethebenefits and safety reasons forwarmingup.Have you ever had adaywhereyourbodyfeltachy?Itcouldbesomethingassimpleasstressthatmakesyourlowerbackandneckfeeltight.Whenyou’retense,youmayhavetroublesquattingwithoutanyweightatall!We might feel like we can lift our max weight right at thebeginning, but this is the wrong approach and a very hazardousone. Youmustwarm up yourmuscles and the surrounding jointsandconnectivetissuethatyouintendtostimulatetoensuresafety

andprepareyourbodyforhighintensitytraining.

OVERTRAINING

Overtraining is a condition causedwhen the body is taxed beyond itsability to recover. The main causes may include long workouts, anoverloadoftrainingvolume(toomanysetsandreps),abaddietlackingnutrients, lack of sleep, etc. People experiencing this condition mightnotice such symptoms as a loss of muscle mass, weakness, troublesleeping, loss of appetite, a lethargic and constant tired feeling andfeelingsofdepression.It is impossible to overtrain with our weight training program

(assuming you follow the nutrition and rest practices prescribed)because after you stress the body’s recuperative capabilities to themaximum (by doing supersets for two weeks and then moving on togiant sets for twomore), you back off into the less stressfulmodifiedcompoundsupersets. Inaddition,yougeta restdayaftereverydayoflifting(unlessyouareusingtheadvancedversion)andyoualsogettheweekendsoff.Duringrestdays,youconcentrateonfatburningaerobicexercise(whichaidsintherecuperationprocessbyremovingthelacticacid created by weight training) instead. We use Sunday as our totalinactivityday;youcanchooseanydayoftheweekasyourrestday.Thisdayservestorestthebodyandthemind.

FAQ:HowmuchtimeshouldIwaitbetweenwarm-upsets?

ANSWER:Youshouldn’trestalot.Thetimeittakesyoutochangetheweightor take a drink ofwaterwill be approximately 30 to 60 seconds,whichisfine.Don’tlettoomuchtimepass,asyourmuscleswillgetcoldandyoucouldquicklystiffenupandriskinjury.

Finally, the ample nutrients provided by the diet, along with therecommended supplements, eliminate the possibility of gettingovertrained.Provided that you follow the training program as laid out, inconjunctionwiththenutritionandrestcomponents,forthepurposesofthisbook,overtrainingisastateofmindanddoesnotexist.

SKIPPINGWORKOUTS

Skippingworkouts isunacceptable. You hear it all the time, peopleconstantlymaking excuses about how they have not time to exercise.Baloney!Unlessyouareinasituationwhereyouareoncall24hoursadayandarebeingutilizedat least23hoursoutofthe24,thenwearemorethansurethatyoucanfindthetimetotrain.Thefactofthematteristhatsomepeopledon’twanttospendthetimeexercising,soinstead,theymakeexcusesabouthowbusytheyare.Wedon’tcareifyouonlyhave 15 minutes to allocate towards exercise, it’s still 15 minutes ofexercise!If you are interested in completely changing the way you look and

feel,alltheexcusesintheworldcannotholdyoubackfromdoingwhatit takestofitaworkout intoyourschedule.Allyouneedis thevision,themotivationandthedeterminationtodoso.

FAQ:Whatisthebesttypeofwarmup?Wouldrunningonatreadmillsuffice?

ANSWER:Running on a treadmill would be enough for leg training, but itwouldn’twarmuptheupperbodyatall.Theabsolutebestwaytowarm your muscles, joints, and connective tissue prior to weighttraining is to actively practice the exercise movement you willexecute. Inotherwords, ifyouaregoingtodoheavysquats,yourwarmup should be doing a squatwith your bodyweight only athigh repetitions, or even a 45 pound Olympic bar for the sameamount of reps. The key here is towarmup themuscles you areabouttotrain,nottoexhaustthem.Youdon’twanttoomuchtimedoingrepswithlotsofweight.Listentoandfeelyourbodyasyouwarmup.

Forexample,ifyouwereplanningondoingthreeworkingsetsof10 repetitions using 225 pounds, your warm up sets might looksomethinglikethis:

1stset:45poundbar,5reps

2ndset:95pounds(25poundplatesoneachsideofbar),4reps

3rdset:135pounds(45poundplatesoneachside),3reps

4thset:185pounds(45&25poundplatesoneachset),2repsIf you still feel a bit stiff, you could do onemore setwith thesameweightandrepsyouusedinthelastwarm-upset.

Skipping workouts will severely jeopardize your toning and fatburningefforts, inadditiontodestroyingyourbodysculptor’smindset.However,ifforsomereasonyouarenotabletotrain(let’ssaybecauseallthegymsintheworldareclosedonthatday,andyouhavenogymathomeanddon’tknowanyonewithone), then rememberback towhatyour grandparents use to say, about how they had to walk over fivemiles just to get towork, in the snow,with no shoes or socks! In allseriousness,ifyoumissaworkoutoneday,simplymakeuptheskippedsessionthenextday.Thismightmeantrainingtwiceinoneday(doingyour cardio session in the morning and weights in the afternoon) orsacrificingyourSundayrestday.If you miss a workout for whatever reason, don’t beat yourself upaboutit.Justrealizethattomorrowisanewdayandyouwillbeabletomakeup theskippedsession.However,don’tmakeahabitof skippingtraining sessions—you will ultimately limit the results you expect toreceive.

Stretchyourthighsbygraspingapolewithonearmandbendingtheopposite leg,bringingyour foot towardsyourbuttocks (ifyougrasp thepolewith the left hand, thenbend the right leg).Graspyour ankle with the free hand and slowly lift your foot ascomfortablyaspossible.Hold thisposition foracountof fiveandrepeatwiththeotherleg.

Stretch yourhamstrings by stepping forward with your left heelwhilebendingyourrightknee.Keepyour left legstraightand toepointedup.Placingyourhandsonyourleftthigh,bendforwardatthewaistandfeelthestretchinyourhamstring.Holdthispositionforacountoffiveandrepeatwiththeoppositeleg.

Stretchyourcalvesbygraspingapolewithbotharms,standingonaraisedsurface,andplacingonefootontheedgeofthesurfaceinordertoallowyourheeltogodownasfarascomfortablypossible.Holdthispositionforacountoffiveandrepeatwiththeotherleg.

Stretch your chest by grasping a pole with one of your arms,ensuring that thisarm isparallel to theground.Slowly turnawayfromthepoleandallowyourarmtobeasfarbehindthebodyaspossible.Ensurethatyoudonotoverextendyourchestbygoingasfarawayasiscomfortablypossible.Holdthispositionforacountoffiveandrepeatwiththeotherarm.

Stretchyourbackbygraspingapolewithbotharms,bendingyourknees, and sitting back in order to fully extend your arms andachieveastretchinyourlatsandlowerback.Holdthispositionforacountoffive.

Stretch your shoulders by grasping one of your wrists with theoppositehand.Withoutmovingyourtorso,begintopullyourarmasfaraspossible.Holdthispositionforacountoffiveandrepeatwiththeotherarm.

Chapter4Nutrition

For immediate Body Sculpting Bible support &coaching directly from James & Hugo, please visitwww.BodySculptingBible.com

Thesecondcomponentoftheformulaforsuccessisnutrition.Nutritioniswhatgivesustherawmaterialsforrecuperation,energy,andgrowth.Without a good diet, your dreams of achieving your ideal body willneverbereached.Pleasepaycloseattentiontothefollowingsections.Ifyoutrulywishtosucceedandreachallofyourbodysculptinggoals

quickly with no delays, then you must make sure to follow thenutritional guidelines. Too many people neglect to follow theseguidelines and, because of that, never reach their goals of creating abeautifulphysique.Youcouldtrainlikeamaniacbutifyoufailtopayattentiontoyournutrition,youwillfail.Let’s discuss the characteristics of a good nutritional program,

beginningwiththenutritionalbasics.

NUTRITIONBASICS

Thereare threemacronutrients that thehumanbodyneeds inorder tofunctionproperly:

CARBOHYDRATES

Carbohydratesareyourbody’smainsourceofenergy.Whenyouingestcarbohydrates, your pancreas releases a hormone called insulin. Inadditiontoregulatingourbloodsugar,insulinisveryimportantbecause:•Itgrabsontothecarbohydratesandeitherstorestheminthemuscleand liver for future use (this is called glycogen which is storedcarbohydrates)orstoresthemasfat.• Itgrabsontotheaminoacids(protein)andshelters theminsidethemuscle cell for recovery and repair. This is called increasingproteinsynthesis.• While the above is an oversimplification of the many actions ofInsulin,forourpurposesofdiscussionthoseareitsmainfunctions.

Most people who are overweight and are on low fat/highcarbohydrate diets are in that condition because they eat anoverabundance of carbohydrates. Too many carbohydrates cause yourbodytoreleasehugeamountsofinsulin.Whenthereistoomuchinsulininthebody,yourbodynaturallyturnstheseexcesscarbohydratecaloriesinto fat, thus creating a human fat storing machine. Therefore, it isimportantthatweeattherightamountandtypesofcarbs.

COMPLEXANDSIMPLECARBOHYDRATES

Carbohydratesaredividedintotwocategories:complexcarbsandsimplecarbs.The complex carbohydrates are hundreds of sugar units linked

together in single molecules (reason they are called complex) andtypicallygiveyoumoresustainedenergy(providedtheyhaveamediumtolowGlycemicIndex(GI))astheytakemoretimetobebrokendownbythebody.Note:ComplexcarbohydrateswithahighGIbehavemorelikeasimplesugar,whichisdigestedquickly.There are two types of complex carbs, which you will be eating in

smallportionsfrequentlythroughouttheday:

• Starchy carbs provide youwith raw energy that your body can use.Good sources are oatmeal, grits, brown rice, lentils, sweet potatoes,andcreamofwheat.• Fibrous carbs cannot be absorbed, but are rich in vitamins andminerals.Inaddition,fibercleansupyourintestines,whichallowsforbetter absorption of the nutrients that you get fromdigestible foods.Mixingfibroussourceswithstarchysourceslowerstherateofdigestionof the starchy carbs, thus lowering their GI. Good sources are:asparagus,squash,broccoli,greenbeans,cabbage,cauliflower,celery,cucumber,mushrooms,lettuce,redorgreenpeppers,tomato,spinach,andzucchini.

GLYCEMICINDEX

In order to understand the proper carbs to consume, you mustunderstand thedetailsof theGlycemic Index.TheGlycemic Index(orGIforshort)isameasureofhowquicklyyourbloodsugarrisesafter ingesting a carbohydrate. Basically, once you consume acarbohydrate and it gets digested it gets turned to glucose (blood

sugar). Blood sugar is used by the body to manufacture ATP(Adenosine Tri-Phosphate), which is the molecule that the bodyusestopowerupallofitsfunctions.YoucanthinkofATPasyourbody’s fuel, aswithout ATP, your organismwould not be able tofunction.The way that GI works is that each food is assigned a value,typicallyfrom0-100,basedonhowfastbloodsugarincreasesinthenext two hours after consuming a carbohydrate. A value of 100wouldrepresentafoodthatincreasesbloodsugarveryrapidly,suchasastraightglucosedrink.Avalueof59,liketheonefrombrownrice,means that the blood sugar response ismoderate. Therefore,forthepurposesofbloodsugarcontrolandfatloss,brownriceisamuchbetterchoicethanaglucosedrink.Thatisbecausehowquicklyacarbohydrateisturnedintoglucoseandreleased in thebloodstreamaffects theamountof insulin thatthepancreaswillreleasetocontrolbloodsugarlevels.Tooquickofa conversion and your insulin levels skyrocket, a bad situation ifyou are trying to lose body fat since fat loss cannot occur in thepresence of high insulin levels. Such a hormonal environmenttriggers fat storage. Therefore, it stands to reason that if acarbohydrate is released slowly into the blood stream, then lessinsulinisreleasedandfatlossismaximized.SoiscontrollingGIthemainkeytolosingbodyfat?Yesandno.Understandingtheeffectoffoodsonyourbloodsugarisimportantas several studies have shown that eating low GI carbohydratesthroughout the day suppresses appetite and provides more stableenergylevelsasbloodsugarisbettercontrolled(Note:suddendropsin blood sugar make you feel hungry and lethargic). In addition,eating lowGI foods allows formore consumptionof foodwithoutbodyfatstorageandforaleaneryouduetobodyfatloss.

What’saLowGIFood?

WhiletherearemanyopinionsoutthereonwhatalowGIfoodis,typically a food under 55 is considered low, a food under 70 ismedium and anything over 70 is high. However, we mustunderstand that what you eat in conjunction with yourcarbohydrateswillaffectyourGI.EverytimeyoueataproteinwithacarbohydratethetotalGIofthemealwillgodownsinceproteinisaverycomplexmoleculeandthusslowsdownthedigestionofthecarb.Fatsalsohavethiseffect.Sinceyouwillnotbeeating justacarbohydrate in the Body Sculpting Bible nutrition plan, then therawGInumbershouldonlybeusedasaguideline.Besides,GIdoesnotprovideuswiththewholeanswerastowhichcarbohydrateisbestforusinordertolosefat.

WhatGIDoesNotTakeIntoAccountAnimportantreasonwhywecannottakeGIastheonlymeasureofwhetheracarbohydratethatwechoosewillhelpuslosefatornotisbecauseGIdoesnottakeintoaccountthedifferentwaysinwhichthebodyhandlescomplexcarbohydrates fromstarches likebrownrice(orgrainslikeoatmeal)vs.asimplecarbohydratelikeanapple.

Simple carbohydrates are made up of one, two, or three units ofsugar )at themost) linked together in singlemolecules, and thus, giveyou immediate energy as they are releasedmore readily in the body.Good sources are: apples, pears, cantaloupes, oranges, cherries,strawberries,grapefruit, lemon,nectarines,peaches.Highersugarfruitslikegrapesorbananasarebestforafteraworkoutifdesired.Though theglycemic indexcategorizesmost fruitsas lowGI,asyouwill see, thesimplesugar foundin fruitscalled fructose ismetabolizeddifferentlythanthesugarsfromstarches.Tounderstandhowtheprocessdiffers,firstlet’sseehowthebodyusesglucose.Ifbloodglucoselevelsarelow,thebodyusestheglucoseitgetsfromfoods and bums it immediately for energy. This is one of the reasonswhyafteraworkout,thebodyutilizescarbohydratessoefficiently.Now,

assuming that there is no immediate need for energy, glucose is thenconvertedintoglycogenandstoredintheliverorthemuscles.Thelivercanholdroughly100gramsofglycogenbutthemuscles,dependingonhowmuscularyouare,maystorebetween200-400grams.Thekeypointtoremember:Theglycogenfrommusclescanonlysupplyenergytothemuscles when they are contracting (so muscle glycogen gets depletedbadly during aweight trainingworkout). Liver glycogenhowever, cansupplyenergytotheentirebody.Itiskeytorememberthisinordertounderstandhowfructosedoesnothelpwithfatloss.The way that the body gets fat when there is an excess of

carbohydrates is that if all of the glycogen stores in thebodyare full,then the extra glucose is converted to fat by the liver and stored asadiposetissue(bodyfat),probablyaroundyourwaist.Now that you understand how glucose is used and how fat can be

storedinsituationswhereallglycogenlevelsarefull,letsgobacktothefruits.Whathappenswith fructose is that themusclesdonothave theenzyme required to turn fructose into glycogen. The liver does, sofructosereplenishestheliver.Itdoesnottakemuchtoreplenishaliverof glycogen as it can hold around 100 grams only. Therefore, if youoverdothefruits,youwillfillupyourliverglycogenandthiscausesthebody to releaseanenzyme signaling thebody thatglycogen storesarefull.Since the liverhas tosupplyenergy for thewholebody, thebodyuses its glycogen stores as the fuel gauge.When the tank is full, so tospeak,thatiswhenanyextrafuelgetsstoredaway.Becauseofthis,wesuggestthatfruitsarelimitedandeveneliminatedIfonanaggressivefatlossdiet.By theway, if youarewonderingwhymost fruits canbe solowGI and still cause somuch damage is because fructose leaves theliverasfatandfatdoesnotraiseinsulinlevels.

CARBOLHYDRATECONSUMPTIONRECOMMENDATIONS

Itisrecommendedthatyoueatmainlymedium(lessthan65GI)tolow(lessthan55GI)glycemiccomplexcarbsthroughouttheday,astheyareresponsible for creating consistent energy levels for peak performanceanddailyfunctions.

Ifyoumusteatfruits,minimizeyourconsumptiontotwoservingsperdayattimeswheresomeofyourliverglycogenhasbeendepleted.Thebesttimesarethemorningwithbreakfastandrightafteraworkout.Thiswillhelptospeeduptherecuperationtimeandaidintheproductionoflean muscle tissue. Ingesting simple carbs throughout the day is notrecommendedasifyourliverglycogenisfull,thenyouwillriskstoringbodyfat.Now that we have covered all that there is to know regardingcarbohydrates, let’s talk about themajor building blocks in the body,whichareproteins.

PROTEIN

Everytissueinyourbodyismadeupofprotein(i.e.muscle,hair,skin,and nails etc.). Proteins are the building blocks of leanmuscle tissue.Without it, building muscle and burning fat efficiently would beimpossible.Proteinhelpstoincreaseyourmetabolismeverytimeyoueatitby20%andittime-releasescarbohydrates(glucose)byloweringtheirglycemicindex,soyougetsustainedenergythroughouttheday.During the 14-Day Body Sculpting Program, you should consume

between1-1.5gramsofproteinperpoundofleanbodymass.(Inotherwords,ifyouare200lbsandhave10%bodyfat,youshouldconsumeatleast180gramsofprotein,sinceyourleanbodymass=180lbs.)Mostpeopleshouldnotconsumemorethan1.5gramsperpoundofleanbodymass as this is unnecessary and the extra protein will be turned intoglucoseandusedforenergy,excretedoutofthebody,orprovideexcesscaloriesthatmaygetturnedintofat.(Note:Whileproteinitselfisveryunlikelytobestoredasfat,aconsistentcaloricintakehigherthanthatrequired foryourbody to functionwill lead toan increase inbody fatovertime).Good examples of protein include: salmon, lean ground turkey,

founder, grouper, halibut, cod, round steak, chicken breast, tuna fish(springwater),turkeybreast,wheyprotein,andeggsubstitutes.All proteins are low in glycemic index and by combining a

carbohydratewithaproteinthecombinedglycemicindexofthewholemeal goes down as a result. The proteins included herewere selectedduetotheirlowfatcontentandtheirdigestibility.Note:Avoiddelimeatsastheyarehighinsodium.Ifyouareeating

salmon,eliminatetwoservingsofgoodfats.

FATS

All the cells in the body have some fat. Fats are responsible forlubricating your joints. In addition, hormones are manufactured fromfats.Ifyoueliminatethefatsfromyourdiet,yourhormonalproductionwilldrop,andawholearrayofchemical reactionswillbe interrupted.Your body will start accumulating more body fat than usual to keepfunctioning.Becauseyour testosteroneproduction ishalted, sowill theproductionofleanmusclemass.Therefore,inordertohaveanefficientmetabolism,weneedtoconsumeasmallamountofcertainfats.There are three types of fats: Saturated, polyunsaturated, and

monounsaturated.SaturatedFatsareassociatedwithheartdiseaseandhighcholesterol

levels. They are found to a large extent in products of animal origin.However, some vegetable fats are altered in a way that increases theamount of saturated fats in them by a chemical process known ashydrogenation. Hydrogenated vegetable oils are generally found inpackagedfoodsastheyextendtheshelflifeofthefooditem.However,inreturn,thesefats,whenconsumed,causeyourbodytoberesistanttoinsulin(whichinturncausesissuesincontrollingyourbloodsugar)andalsoincreaseyourcholesteroldramatically.Coconutoil,palmoil,andpalmkerneloil,whicharealsofrequently

used in packaged foods, and non-dairy creamers are highly saturated.Theseoilsarealsomanytimeshydrogenated.Ifyoureadtheingredientlabel of an itemand see that it says “partially hydrogenated (nameofoil)”, then immediately put that item back on the shelf. Considerpartiallyhydrogenatedoilspoisontoyourbody.PolyunsaturatedFatsmakeupmostofthefatsinvegetableoils,such

ascorn,cottonseed,safflower,soybean,andsunfloweroil.Also,flaxseedoilandfishoilsarepolyunsaturated.TheselasttwofatsareusuallyhighintheOmega3EssentialFattyAcids(EFAs).WhatareOmega3EFA’s?Omega 3 EFAs are one of the two essential fats that the body needs.“Essential” means that the body cannot produce it on its own andthereforemustbeobtainedfromdiet.TheotherkindofEFAsthebodyneedsaretheOmega-6oils.FlaxandfishoilsarehighontheOmega3,

which help improve immune system, energy production, insulin,sensitivity,andhormonalproduction.Inaddition,theyhavebeenshowntohaveantilipogenicproperties(helppreventfatstorage)aswellashelpto burn body fat, and assist in improving recovery by having anti-inflammatory properties and by protecting muscle from being brokendown. Omega-6 oils are also beneficial to the body by reducing posttraining inflammation. These oils, however, are more easily found inmostvegetableoils,margarine,poultryandeggssowedon’tseeaneedtosupplementthemfurther.MonounsaturatedFatsmakeapositiveeffectonthegoodcholesterollevels.Sourcesof these fatsarevirginoliveoil, canolaoil, andpeanutoil. 20% of your calories should come from good fats. Any less than20%andyourhormonalproductiongoesdown.Anymorethan20%andyoustartaccumulatingplentyoffat.Good sources of fat are non-processed vegetable oils such as canolaoil, saffloweroil,naturalpeanutbutter,oliveoil, flaxseedoil, and fishoils.

WATER

Waterisbyfarthemostabundantsubstanceinourbody.Withoutwater,anorganismwouldnotsurviveverylong.Mostpeoplewhocometousforadviceonhowtogetinshape,almostalwaysunderestimatethegreatvalueofwater.Waterisgoodforthefollowingreasons:

• Over 65% of your body is composed ofwater (most of yourmusclecellsarecomposedofwater).•Watercleansesyourbodyof toxinsandpollutants thatcanmakeyousick.•Water is needed for all of the complex chemical reactions that yourbodyperformsonadailybasis.Processes suchasenergyproduction,muscle building, and fat burning all require water. A lack of waterwouldinterruptalloftheseprocesses.•Waterhelps lubricate the joints for increasedmobility anddecreasedjointpain.•When theoutside temperature increases,water servesasacoolant tolowerbodytemperaturetowhereitissupposedtobe.•Waterhelpscontrolyourappetite.Haveyoueverfeltlikeyouwerestillhungryaftereatingahugemeal?Thismightverywellbeanindicationthat your body is beginning to dehydrate. You will notice that bydrinkingwateratthattime,yourcravingswillmiraculouslystop.• Coldwater increases yourmetabolism and aids in the breakdown ofbodyfat.

In order to determine howmuch water your body needs each day,multiply your lean body weight by 0.66. This indicates how manyouncesofwateryourbodyneedsinadayforoptimumfunction.

CHARACTERISTICSOFAGOODNUTRITIONPROGRAM

Now thatwe have discussed themain nutrients that your body needsday in and day out to function, let’s discuss what makes up a goodnutritionprogram.Yournutritionplanshouldbebasedoneatingsmallandfrequent

meals throughout the day.Why? Becausewhen you feed your bodyseveral times a day, your metabolism greatly increases. In addition,whenever threehoursgobywithoutany foodconsumption,yourbodyswitchestoacatabolicstate(astateinwhichyourbodystartsburningmuscleforenergy!).Thebodyactuallybelievesthatitisstarvingandinan attempt to protect itself from starvation, begins to feed itself bycannibalizingonyourleanmuscletissue!Italsolowersitsmetabolicrate(rate at which the body burns calories) and begins to store ingestedcalories as fat for future use. Bad scenario to be catabolic! The dietindustryhasmadeusthinkthatthekeytolosingfatrequiresanextremerestrictionofcalories.YoucanseehowmuchthistheoryhasworkedasAmericacontinuestogainweight!NutritionChartandGlycemicIndex

Thecompletelistoftheglycemicindexandglycemicloadfor750foodscanbefoundinthearticle“Internationaltablesofglycemicindexandglycemicloadvalues:2002,”byKayeFoster-Powell,SusannaH.A.Holt,andJanetteC.Brand-MillerintheJuly2002AmericanJournalofClinicalNutrition,Vol.62,pages5–56.<http://www.ajcn.org/cgi/content/full/76/1/5>

Anotherreasontoeatfrequentmealsistomanagebloodsugar,insulinmanagement, and energy levels. Larger infrequent feedings result inlarger releases of insulin, with blood sugar crashes resulting in lowenergylevels30minutestoanhourafterthemealiseaten.Inaddition,whatevercaloriesthebodycannotuseatthattimearestoredforfutureuseasbody fat.Also,whenyou fall into the stateof lowblood sugar,yougetlethargicandmaystarttocravesweets.Smaller,morefrequentfeedings spike themetabolismandmaintainamore stablebloodsugarpatternthatresultsinbetterutilizationofnutrients,morestableenergy,andreducedcravings(orevennocravings)throughouttheday.Duringthe14-DayBodySculptingProgram,youwillbeeatingfourtofivemealsadayorfivetosixifyouarefollowingTheAdvanced14-DayBodySculptingProgram)attwoandahalftothree-hourintervals.Yourmealsshouldcontaincarbohydrates,proteinandfatsinthecorrectratios.Whenyoueatamealthatdoesnotmakeuptheproperbalance of nutrients (for example an all carbohydratemeal; such as apastameal),youwillnotyieldthedesiredresults.Everymacronutrienthastobepresentforthebodytoabsorbthemandusethemproperlyandefficiently. Without boring you with the effect of food on the body’sbiochemistry,let’sjustsaythatifyousolelyeatcarbohydratesasameal,yourenergy levelswill crash inabout30minutes, andyourbodywillstoreanycarbsthatwerenotusedasbodyfat.Conversely, ifyouonlyeatproteinallthetime,youwilllacktheenergy.Therefore,byeatinga

meal with one serving of starchy carbohydrates, a serving of fibrouscarbohydrates and a serving of protein, you will have most of themacronutrients that your body needs. Once you add a tablespoon ofeither extra virgin olive oil or flaxseed oil to one of your vegetableservings of the day, then you have covered all of yourmacronutrientrequirements.No smoking and limited alcohol consumption. Both offer health

problemswhicharenotinlinewithwhatyouaretryingtoaccomplish.Alcohol inparticularadds sevenemptycaloriespergram toyourdiet,whichisnotagoodsituationwhenyouaretryingtocontrolyourcaloricintake.Increaseyourintakeofprotein.Proteinsarethebuildingblocksof

all living organisms. If you are trying to build a structure such as theEmpireStateBuildinganyconstructioncontractorwilltellyouthattheywillneedwaymorerawmaterialtobuildsuchalargestructurethantobuild a regular house. The same thing happens with body sculpting.Several researchers have discovered that the protein needs of peopleengaged inweight trainingactivitiesexceed thoseof sedentarypeople.Whilemost researchersarestilldebatingon theamount,mostofus inthefieldagreethat1-1.5gramsofproteinperpoundofleanbodymassis just about right for any hard training. “Now what about kidneydamage?” somemayask.Well,according to researchconducted in theyear2000called,“DoRegularHighProteinDietsHavePotentialHealthRisks on Kidney Function in Athletes?” published in the InternationalJournalofSportsNutrition(JacquesR.PoortmansandOliverDellalieux.InternationalJournalofSportsNutrition,2000,10),higherproteinintakesdonot pose a threat to healthy kidney function.Having said that, thesameisnottrueifyoualreadysufferfromakidneycondition.Reduce your intake of bad fats andbring on the good fats. Bad

fats are things like butter, cooking oils, and saturated fats such as theonesfoundinmeats.However,ensureadequateintakeofgoodfatssuchas flaxseed oil, extra virgin olive oil and natural peanut butter. Onetablespoon of flaxseed oil a day covers all of the essential fatty acidrequirementsofmostpeople.Reduceyourintakeofsugars.Foodsladenwithsugarcauseasharp

riseininsulinlevels.Insulinisagoodhormonewhenitisnotpresentinexcessasitcarriestheaminoacidsfromtheproteinintothemusclecells

so that they can be used for growth and repair. It also carriescarbohydrates into the liver and muscle cells for storage as glycogen(storedcarbohydrates) thatcanbeused for futureoccasions.However,in excess, once the body’s reserves of carbohydrate storage are full,insulinturnsthesecarbsintofat!Inaddition,theexcessinsulinproductionwillalsotakethecarbsawayfrom the blood stream too quickly creating a situation of low bloodsugar.Inthiscaseyoufeeltired,groggy,andusuallycravesweets.Itisaviciouscyclethatguaranteesfatgainandpossiblyinsulinresistanceanddiabetes lateron.So thismeans thatyouneed toeliminateall sortsofjunkfoodfromyourdiet.Thatalonewillcauseyoutoeliminateemptycalories that are not used by the body and are turned into fat. Also,foodsthatarehighinsugarsandfatsaretheworstaswhenboththesemacronutrients are present it is extremely easy for insulin to carrytriglycerides(fats)intotheadiposetissuestores(fatcells).Also,regularsodasareoutaswellasfruitjuices.Fruitjuicesyousay?Yes.Mostfruitjuicesarereallyhighinsugarstypicallyintheorderof30-40gramspereight-ounceservings!Inaddition,doyouknowthatthreeeight-ounceglasses of orange juice are enough to fill up your glycogen stores?Remember that once liver glycogen is full, any extra blood sugar getsstoredinplacesthatwon’tmakeyoulookgreatinabathingsuit.If you are interested in gaining muscle, have the correct postworkoutnutritionmeal.Themostimportantmealisthepostworkoutmeal. This meal should consist of a high glycemic complex carb andpreferablysomesortoffastreleasedliquidproteinsuchasWheyIsolate.Surprised? Well, only after a workout it is beneficial to have a largerelease of insulin as in this manner glycogen levels get replenishedquicker,andrepairandgrowthoccur.Ifyoucannotdoawaywithfruits,thisisthetimetohaveaservingofsimplecarbsaswell.Therearemanypostworkoutpreparationsthatareeffectiveaslongasthereisminimumfatandfiberinthemealasbothfatsandfiberreducethespeedatwhichthefoodisreleased.Agoodexampleofapostworkoutmealiscreamofricewithwheyproteinisolate.creamofricehasahighglycemicindexthatitmakesitperfecttocreatethehighinsulinenvironmentneededforglycogen replenishment after aworkout. A trick thatwe learned fromMr. Central Florida Todd Mendelsohn (fromwww.musclebuildingdiet.com)isthatyoucanhaveaservingandahalf

ofcreamofrice(1/4cupuncooked)mixedwithwheyproteinisolate(avery fast released protein) as the ideal meal after a workout. It willreplenish all glycogen stores immediately aswell as provide the bodywith amino acids that it needs. By replenishing glycogen store andprovidingthebodywiththeaminoacidsthatitneedsatthiscrucialtimeyouaccelerateyourbodysculptingresultstenfold!

DESIGININGYOURBODYSCULPTINGDIET

Nowthatwehavediscussedwhatfoodstoeatandinwhichamount,wecanmoveonanddesignourdiet.However,werealizethatnoteveryoneisat thesame level.Someofyoumayalreadybe followingaprogramthatiscloseenoughtowhatwerecommendherewhileothersfindthisinformation to be completely new to them. Because of that, we havecreatedthreelevelsfromwhichtostart.If you are completely new to this please choose the Break-In Body

SculptingDiet Plan.By slowly changing yourdiet in thismanner, youwillnot find thechanges sooverwhelming. Ifyoualready followa setdietandyoujustneedtofinetuneit,thenjustgostraighttotheBodySculptingDietPlan.Ifyouhavebeenfollowingagreatdietforawhile,alreadylookgreatandwanttotakeittoanotherlevel,suchasthelookof a fitness or figure competitor, then follow the Advanced BodySculpting Diet Plan. Please keep in mind that the Advanced BodySculptingDietPlanismorerestrictiveasitisdesignedwiththegoalofachievinganincredibleleveloffitnessandleanness.

BREAK-INBODYSCULPTINGDIETPLAN

Usuallypeopleassociatedietswithstarvationplansordaysofagonyandpain.Howeverthatisnotthecorrectdefinitionofadiet.Theworddietreferstothefoodchoicesthatwemakeonadailybasis.Inthisbook,wearegoingtoteachyouaprogramthatyouwillbeabletousefortherestofyourlifetohelpkeepyouintip-topshape.Thereasonourdietworksis because of our food choices, the timing ofmeals and the back andforth switching in caloric intake. We don’t expect you to changeovernight. As amatter of fact, this is the reasonwhywe feel that 99percentofdieters fail.Ourgoal is tohaveyousucceed justaswedid.Whileitispossibleforsomepeopletomakedrasticchangesinasmallamount of time, we realize that most people do better by makingincremental and progressive changes that will eventually get them toreachtheirdesiredgoals.Thatisthewaythatwearegoingtoteachyoutochangeyour“diet.”Smallincrementalstepswithhugerewards!

BABYSTEPS,GIANTRESULTS:THENO-PAIN,ALL-GAINPLANTOAPERFECTDIET

In keeping with our 14-day philosophy, we will make incrementalchangestoyourdieteverytwoweeks.Rememberthatthisishowlongittakestocreateanewpatternaswellashowlongittakesthebodytogetusedtosomethingnew.Every14dayswearegoingtosetagoal.Eachgoalwillbuilduponthesuccessofthepreviousone.Itisimperativethatyouuseyourdeterminationandall of theChapter three techniques inorder to ensure the success of the program. By achieving a new goalevery two weeks, you will end up with the diet that will yield theconsistent fat loss/muscle toning results that you are looking for. Inotherwords,youwillendupwiththeexactsamedietthatwediscussedinthesectionsabove!

(Weeks1-2)Cutthefat.

Forthefirsttwoweekswejustwantyoutostartlookingatthelabelsoffood that you consume and try to start cutting out as many fats aspossible. Make some instant changes in your current routine, forexample:Ifyoufrythings,startsteamingorbroilingasahealthyalternative.Ifyouusesaladdressingwithahigh-fatcontent, substitute themforlow-fatornon-fatchoices.Selectlowerfatchoicesformeats.Forinstance,ifyouconsumecornedbeef, substitute skinless chicken or turkey instead. If you consumechickenwiththeskin,startremovingtheskin(thishasthemostfat).Ifyoulikeredmeats,thenbuytheleancuts.Yourtastebudswillgetusedtoyournewlowfateatinghabitsinthetwo-weekperiod.

(Weeks3-4)Eliminaterefinedsugars.

Nowit’stimetoeliminatetherefinedsugarsfromyourdiet.Wherearethe refined sugars? They are everywhere! Therefore, in order toaccomplishthisgoal,dothefollowing:• Eliminate regular sodas because they contain large amounts ofsugars.Insteaddrinkdietsodas(however,theycontainAspartame,and some research indicates that high consumption of Aspartamemay cause cancer and many, many other potentially serious sideeffectsinthelongterm.Itmaybeagoodideatoswitchtoanon-carbonatedbeverage).•Eliminatetheuseoftablesugars.• Eliminate the consumption of sweets (except on the day that youhaveyourcheatmeal).

(Weeks5-6)Incorporateanabundantamountofwater.

Start drinking muchmore water than you have previously consumed.Wehavealreadyexplainedthereasonsforconsumingwater.Inordertoaccomplishthisgoaldothefollowing:Substitutewaterforalltypesofdrinks(includingdietsodasandfruitjuices, even if they claim to be natural). natural). Every time you get

thirsty,drinkwater.Drinkatleastaneightounceglassofwaterwitheverymeal.Drinkapproximately16ouncesormoreofwaterduringyourworkout.

(Weeks7-8)Caloricintakecontrolandmacronutrientmanagement.

During thesenext twoweeks,wewillgetcloser thanever to the idealdiet.Thegoodnewsisthatafterthesetwoweeks,dietingwillceasetoget more complicated and you will continue to see some trulyunbelievableresults.Inorder to jumpon the fast track for results,withouthesitating,dothefollowing:StartfollowingtheLowCalorieDietprescribedintheBodySculptingDietPlansection.Writedowneverythingthatyoueat,alongwiththeservingsize.UsethetablesfoundintheChoosingWhattoEatsection(orAppendixB)inordertoselectyourfoodsandknowwhatyourservingsizeslooklike.Forinstructionsonhowtoproceedafterweekeight,readtheCaloricCyclingsectionpresentedintheBodySculptingDietPlansection.

THE14-DAYBODYSCULPTINGDIETPLAN

CALORICCYCLING

Congratulations for making it this far, ladies!. By now, between thetrainingandthedietyouhaveseensomeextremelyfavorablechangesinthewaythatyoulookandfeel.Great!Nowwewillgiveyouthesecretfor creating even more powerful and consistent results. The secret iscaloriccycling.Byincorporatingthefollowingcyclingprinciplesinyourdiet,youensure thatyou’llneverreachthenasty fat lossplateaus thatmostdietersencounter.Inthetrainingsectionwediscussedhowthebodywillquicklyadapt

to an exercise program and stop responding to the routine.When thishappens, your results cease and your efforts are simply wasted. Thesameprincipleappliestoyourdiet.In order to keep your metabolism efficiently burning body fat and

building your body, caloric cycling will play an essential role in theprogram.Asamatteroffact,recentresearchpointstothefactthatyoucanlosefaster(uptotwiceasfast)bycyclingyourcaloriesthanbynotcyclingthem.

Here’showtocyclecalories:

If youhavebeenon theBreak-InPlan, follow theHighCalorieDietfoundonthispageforthenexttwoweeks.GobacktotheLowCalorieDietfoundonthispageforthefollowing

twoweeks.Alternateeverytwoweeksinthismannerforfantasticresults.Continuewritingdowneverythingthatyoueataswellastheserving

sizesinordertoensurethatyoudon’tgoovertheallottedmacronutrientintakepermeal.Presentedbelowisthe14-DayBodySculptingDietPlan.Forthefirst

twoweeks youwill follow the LowCalorieDiet and for the next two

weeksyouwillfollowtheHighCalorieDiet.

STRIVEFORCONSISTENCY,NOTPERFECTION

Manytimesweseedietersstartoutdoinggreat.However,therecomesaday that for somereasonoranother they loseaworkoutor theyblowtheir diets. After that day, they become so discouraged that theycontinuemissingworkouts ordestroying their dietswith self-sabotage.Many weeks go by before they get back on track (if ever). In themeantime, muscle size fades, and the fat pounds pile up. Pleaserememberthefollowing:Weareallhuman,andweareentitledtomakemistakes.Alwaysstriveforperfection,butifforsomereasonthingsdon’tgo aswell as they should on a given day pick up and thenmove on.Forget about it and jump rightback intoyourprogram. If youblowamealoneday,don’tmakeitanyworsebyeatingincorrectlyalldaylong.Ifyoumissaworkout,don’twaituntilnextMondaytostartover.Justcontinuewithyourprogramthewayitislaidout.Pickupfromwhereyouleftoff! Intheendyourdeterminationandconsistencywillenableyoutowinthebattleofthebulge.

TROUBLESHOOTINGYOURCALORICINTAKE

The optimum fat loss per week is two pounds. Any more than twopoundsperweekandyouwilllosemuscle,whichwillresultinthelossof muscle tone, which in turn yields a saggy look and a significantlylowermetabolism.Havingsaidthat,weneedtopointoutthefactthatwhilemostwomenburnfrom1200to1500caloriessomehaveahigherthan usual metabolism. Therefore, some women may find themselveslosing more than two pounds a week at the prescribed number ofcalories and others may find themselves gaining weight. If this is thecase,don’tpanic! Ifyou findyouare losing toomuch,simplyaddoneservingofcarbs,oneservingofproteins,andoneservingofgoodfatstoyour diet (both on low and high calorieweeks). In thismanner, yourdietwillfluctuatebetween1450and1750calories.Aftertwoweeksyou

shouldassesshowthisisworkingbymeasuringyourleanbodymass.Ifyouarestilllosingtoomuchweightaftertwoweeks,againincreaseyourfoodintakebyanadditionalservingofcarbs,proteinsandfats.Repeattheprocessuntilyoureachthecaloricintakethatallowsfortwo-poundfatlosswhileatthesametimeaddsmuscletone/size.

WEEKS1-2:CALORIES:LOW(Approximately1200calories)

Around120gramsofcarbohydrates(mostlycomplexwithsimplecarbsbeingsavedforaftertheworkout)Around120gramsofproteinAround26gramsoffats

MEAL#1(7:30AM)BREAKFAST(POST-WORKOUT)

Choose1servingofProteinsChoose1servingofStarchyCarbsOptionally,youmaychoosetoadd1servingofSimpleCarbsintheformofFruit,ifyoucan’tlivewithoutthem.

MEAL#2(10:30AM)MORNINGBREAKSNACK

Choose1servingofProteinsChoose1servingofStarchyCarbsChoose1servingofGoodFats

MEAL#3(1:30PM)LUNCHTIME

Choose1servingofProteinsChoose1servingofStarchyCarbsChoose1servingofFibrousCarbsChoose1servingofGoodFats

MEAL#4(3:30PM)AFTERNOONBREAKSNACK

Choose1servingofProteinsChoose1servingofStarchyCarbs

MEAL#5(6:30PM)DINNER

Choose1servingofProteinsChoose1/2servingofStarchyCarbsChoose1servingofFibrousCarbsChoose1servingofGoodFats

WEEKS3-4CALORIES:HIGH(Approximately1500calories)

150 grams of carbohydrates (mostly complex with simple carbsbeingsavedforaftertheworkout)150gramsofprotein33gramsoffats

MEAL#1(7:30AM)BREAKFAST(POST-WORKOUT)

Choose1servingofProteinsChoose1servingofStarchyCarbsOptionally,youmaychoosetoadd1servingofSimpleCarbsintheformofFruit,ifyoucan’tlivewithoutthem.

MEAL#2(10:30AM)MORNINGBREAKSNACK

Choose1servingofProteinsChoose1servingofStarchyCarbs

MEAL#3(1:30PM)LUNCHTIME

Choose1servingofProteinsChoose1servingofStarchyCarbsChoose1servingofFibrousCarbsChoose1servingofGoodFats

MEAL#4(3:30PM)AFTERNOONBREAKSNACK

Choose1servingofProteinsChoose1servingofStarchyCarbs

MEAL#5(6:30PM)DINNER

Choose1servingofProteinsChoose1/2servingofStarchyCarbsChoose1servingofFibrousCarbsChoose1servingofGoodFats

MEAL#6(8:30PM)LATESNACK

Choose1servingofProteinsChoose1/2servingofStarchyCarbsChoose1servingofFibrousCarbsChoose1servingofGoodFats

The reverse applies if you are suddenly gaining weight. If you aregaining,cutyourcaloriesby1/2servingof justcarbsandproteins forboththelowercaloriedietandthehighercaloriediet.You’llnoticethatwedidnotcutthecaloriesbyquiteasmuch(sincewecutnogoodfats),as yourmetabolismmight only need a 200 calorie deficit. If you findthatyouarestillgaining,evenafterthe200caloriecut,youmaythandecrease your calories by the additional 200 calories. Don’t jump thegun,though.Giveyourbodythetwo-weekopportunitytoadjustbeforedecreasingyourcalories.

ADVANCEDBODYSCULPTINGDIETPLAN

Some of you girls want to attain an extreme level of fitness; a levelachieved by only a handful of women that choose to take the BodySculptingLifestyletothenextlevel.Ifyoufallinthiscategoryandwanttolooklikeacompetitivefigure

orfitnessathlete,thenthissectionisforyou.Bewarnedhoweverthatinordertoachievesuchlook,anextremeamountofdisciplineisrequired.YouhavetokeepInmindthatthemoreextremeyouwanttolook,themore disciplined and restrictive you need to be about your nutrition.Youwillalsohavetospendmoretimeinthegymaswell, followingaroutine like the Advanced Body Sculpting Workout where you doweightsandcardiofor6daysaweek.If this still appeals to you, then the diet strategy provided in tills

sectionisjustrightforyouandwillprovideyouwiththedesiredresults.

CARBOHYDRATECYCLINGFOREXTREMEBODYSCULPTING

The key to convincing the body to go extremely low in body fat is todeprive itofcarbohydrates temporarily. In thismanner,yourbodyhastousemore fat thanusual inorder tomeet itsenergyneeds.Now,wearenot talkingaboutazerocarbohydratedietoranythingalong thoselines. We are talking instead of creating a state of moderatecarbohydratedepravationfollowedbyastateofmoderatecarbohydrateloading in order toprevent themetabolism fromadjustingdownwards(asifyoudidlowcarbsallofthetimethebodywouldadaptbyloweringitsmetabolismtopreventfurtherfatburning).Soifyoucomparedyourglycogenstores (storedcarbohydrates in the liverandmuscles)againstthegastankofacar,youwouldwanttorunwiththetankinmediumatalltimes.Howisthisaccomplished?Byhavingalowcarbohydratedayfollowed by amedium carbohydrate day and then followed by a highcarbohydrateday.

CAUTION

Thedietplansinthisbookaredesignedforwomenwithsedentarylifestyles. If you are into marathon running or any sort of highendurance sport, then youmay need to double or even triple theamountofcarbohydratesthatareprescribedinthisprogram.

Day1:LowDayDay2:MediumDayDay3:HighDayDay4:StartOverAtDay1

HOWTODETERMINEYOURLOW,MEDIUM,HIGHCARBOHYDRATEDAYS

In order to determine howmany carbohydrates youwill need on anygivenday,you’llneedtoknowwhatyourleanbodymassis.

LeanBodyMass(LBM)=(TotalWeight-FatWeight)

Youcancalculateyourfatweightbyusingapairofskinfoldcalipersonyourself (suchas theAccu-Measure)orbyhavinga trainer at yourhealth club (if you are a member at one) check it for you. As analternative,gotoAppendixF:TrackingyourProgress,wherewepresent

someformulasthatyoucanuse.

OnceyouhaveyourLBM,youcanuse the formulasbelow to figureoutthecarbohydrate-gramsyouneedperday.

LowCarbohydrateDay=LBM×0.5MediumCarbohydrateDay=LBM×0.88HighCarbohydrateDay=LBM×1.5

The carbohydrate sources youwill be choosing fromwill bemostlylowtomediumglycemicstarchyones(exceptforthecreamofriceafteraworkoutwhichishighglycemic)asthesesourcesworkbestforinsulinreleasecontrol,loadingmuscleglycogen,andenergypurposes.Forbestresults,sticktothecarbohydratechoicespresentedintheApprovedList.

HOWTODETERMINEYOURPROTEINLEVELS

Because youwill be traininghard, youwill need1.5 gramsof proteinperpoundofLBMsplitover6mealsperday inorder topreserveandenhancemuscletone.

ProteinGrams=LBM×1.5

As far as protein choices, all of the ones discussed in the nutrition

section are fair. However, due to the fact that you will need moreprotein,theservingsizesarebigger.

HOWTODETERMINEYOURFATGRAMS

Intheabsenceofcarbohydrates,one’sneedsforgoodfats increases. Inaddition, remember that good fats help to preserve muscle tissue,produceenergyandalsoaidintheburningofbodyfat.Todeterminehowmanygramsofgoodfatsyourbodyneeds,hereis

theformula:

GoodFats=LBM×0.3

As far as good fats choices, all of the one discussed in the nutritionsectionarefair.

DESIGNINGYOURDIET

DesigningyourAdvancedBodySculptingDietplaniseasy.1.First,divideyourproteinrequirementsby28.Thatwillgiveyouthenumberofmealsthatyouwillneedperday.Iftheresultingnumberis a decimal, just round to the nearest tenth. So for instance in thecaseofawomanwith140-lbsofLBM,210dividedby28equals7.5,so in this case, just have eight servings of protein per day (eightmeals).Inthecaseofa135-lbwoman,203dividedby28yields7.25sothereforesevenservingsofproteinarerequiredinthiscase,whichyieldssevenmeals.

2.Nowthatyouknowthenumberofmeals thatyouwillhave,dividethe amount of carbohydrates by 25. This will give you theapproximateamountofcarbohydrateservingsthatyouneedperday.Followthesameroundingprotocolasdescribedaboveforproteins.Ifyouonlyareallowedtwoservings,thenaddthemtoMeal1andyourPostWorkoutMeal (PWM). IfMeal isyourPostWorkoutMeal thenyoujustneedtoaddthesecondservingtoMeal3.Ifyouhavethreeservingsofcarbs,thenaddthemtomeals1,2,andyourpostworkoutmeal.Again, ifMeal1 is yourPWM, thenyouwouldhave carbsatmeals 1, 2, and 3. Continue this same pattern for the amount ofservingsthatyouhave.

3. For fats, divide the grams of fats by five and that gives you thenumberof teaspoonsofEFAsthatyouneedinyourdiet,keepinginmind that if salmon is consumed, two of those teaspoons can beeliminated.AslongasyoudonotaddthesetoyourPWM,thenyoucanaddthemtoanyoftheothermeals.

4.Forvegetables,thereisnoneedtocount,sojustaddthematwilltoatleasttwomeals.Onlowcarbdays,feelfreetoaddthemtoallofyourcarbfreemeals.

WEEKS1-2:CALORIES:MEDIUM(Approximately2200calories)

MEAL#1(8:30AM)

Carbs54grams;Protein45grams;Fats17grams1cupeggsubstitute 160calories

1cupofdryoats 300calories

1tablespoonFlaxseedOil 130calories

MEAL#2(10:30AM)

Carbs20grams;Protein20grams;Fats4gramsProteinDrink 195calories

MEAL#3(12:30PM)

Carbs50grams;Protein48grams;Fats8grams

8ounceschicken(weighedpriortocooking)120calories

1cupsalad80calories

(lettuce,tomato,carrot,cucumber,greenpeppers,etc.)10ozbakedpotato

200calories

MEAL#4(2:30PM)

Carbs20grams;Protein20grams;Fats4gramsProteinDrink 195calories

MEAL#5(4:30PM)

Carbs45grams;Protein48grams;Fats5grams

(Pre-WorkoutMeal;tobeeatenatleasttwohoursbeforetheworkout)8ozChicken,turkeybreastortuna(weighedpriortocooking)

240calories

1cupbrownrice180calories

6:30-7:30PMWEIGHTTRAININGWORKOUT

MEAL#6(7:30PM)

Carbs42grams;Protein50grams;Fats0grams(Bringthismealtogym)50gramsofproteinfromwheyisolateproduct 200calories

7tablespoonsofcreamofrice 175caloriesDAILYTOTALSCalories:2175;Carbohydrates:231grams;Protein:231grams;Fats:38grams

WEEKS3-4CALORIES:HIGH(Approximately2700calories)

MEAL#1(8:30AM)

Carbs81grams;Protein50grams;Fats20grams1cupeggsubstitute 160calories

1.5cupofdryoats 450calories

1tablespoonFlaxseedOil 130calories

MEAL#2(10:30AM)

Carbs20grams;Protein20grams;Fats4gramsProteinDrink 195calories

MEAL#3(12:30PM)

Carbs50grams;Protein48grams;Fats8grams

8ounceschicken(weighedpriortocooking)120calories

1cupsalad80calories

(lettuce,tomato,carrot,cucumber,greenpeppers,etc.)10ozbakedpotato

200calories

MEAL#4(2:30PM)

Carbs20grams;Protein20grams;Fats4gramsProteinDrink:1servingLeanMassMatrix 195calories

MEAL#5(4:30PM)

Carbs48grams;Protein48grams;Fats5grams(Pre-WorkoutMeal;tobeeatenatleasttwohoursbeforetheworkout)8ozchicken,turkeybreastortuna(weighedpriortocooking)

240calories

8ozsweetpotatoes200calories

6:30-7:30PMWEIGHTTRAININGWORKOUT

MEAL#6(7:30PM)

Carbs42grams;Protein50grams;Fats0grams(Bringthismealtogym)50gramsofproteinfromwheyisolateproduct 200calories

7Tablespoonsofcreamofrice- 175calories

MEAL#7(9:30PM)

Carbs18grams;Protein40grams;Fats5gramsProteinDrink 390caloriesDAILYTOTALSCalories:2735;Carbohydrates:301grams;Protein:276grams;Fats:49grams

DIETINGTOADDMUSCLEMASS

TheBodySculptingDietsinthisbookaredesignedtohelpwomenaddsomemusclewhilestrippingbodyfatatthesametime.Forthosewomenwhohaveafastermetabolismandarejustinterestedingainingmuscleastheirbodyfatisalreadylowthenalloftheadviceinthisappliestothem with the following modifications to the training and nutritionprograms.

EATINGTOGAINMUSCLEWEIGHTEatingtojustgainmuscle(asopposedtogainingmuscleandlosingbodyfat) follows the same prescriptions above except that the total caloricintakewillbehigher, formostpeople intheotherof2200calories fortwoweeksand2700forthenexttwo.Two sample meal plans guaranteed to pack on the muscle are

presentedonthispage.

DOINEEDTOMEASUREMYFOODINTAKEANDLOGITINADIARYFOREVER?

Not at all. Typically youwill notice that after the first six-week cycle,youprettymuch knowhowmuch food youneed to take in everyday.The reason formeasuring and keeping track of the foods that you eatduringthefirstsixweeksistogiveyouanideaofhowmuchfoodyouneedinordertogetinshape.Withouttrackingatthebeginningoftheprogram, it would be impossible to determine the correct quantity ofnutrientsyourbodyneedsinordertoloseweightandtoneup.However,sinceafter sixweeksyoualreadyknowhowmuch foodyouneed,youcan start building your meals based on a visual inspection alone.However, just be cautious not to progressively put more food on theplate. If you start to see that yourweight is beginning to climb, trackyour food intake for the next three days and see how much you aredeviatingfromwhatyoushouldbehaving.

THESUNDAYREWARD

If you are not following the Advanced Body Sculpting Diet, you maycheat on your diet for one meal on Sunday (e.g. FORGET CALORIECOUNTINGandeatwhateveryouwant—within reason,of course—forthat onemeal). You can only reward yourself in thisway if you havestayed on track the rest of the week. One cheat meal a week mayactually be beneficial since it confuses your body and increases yourmetabolism.Bycheating,youpreventyourbody fromadjusting to thediet,whichwould lowermetabolism. Italsoremovesthepsychologicalfearthatyouwillneveragainbeabletoeatbadfoods.However,havingsaidthat,wemustcautionthatsomepeople(usincluded)findithardtogo back to good dieting if they incorporate cheat foods in their dietsonce aweek. They fall into a non-stopbingeing ragewith these foodsthatmaylastforweeks.Donotfeelbadifyoufallintothiscategory.Itisnaturaltocravefoodsthatarebad,consideringthattheytastesodarngood.Ifyoufallintothiscategoryandfeeltemptedorneedtostillbuildyourwillpowerofresistance,thensticktoahealthydietandstayawayfrom cheat meals until you have reached a confident level ofempowerment.Wehave actually learned to do just finewithout cheatfoodsatall.

EATINGONTHERUN:FASTFOODS

Intoday’s times, thefastpacedlivingofoursocietycanreallytaxourabilitiestoplanandprepare.Thispreparationcertainlyincludesthe schedulingof food consumption. If for one reasonor another,ourtimeconstraintsdon’tallowustotakethetimetoprepareallofthefoodweneedfortheday,orifwesimplyrunoutoffood,thereisa solution.Youcango to fast foodrestaurants.Now,aren’t fastfoodsbadifyouaretryingtogetinshape?Well,theansweris“no”aslongasyouchoosewisely.

The rules for eating in fast food restaurants (or anyother type ofrestaurant)are:• If it is not your cheat day (see The Sunday Reward section),refrainfromfattychoicessuchasFrenchfries.• Drink between 8-16 ounces of water before you get to therestaurant and then drink an additional 8-16 ounceswhile youeat. This will prevent you from feeling hungry and falling totemptation. If you find that temptation is strong remember twothings:

a)Thereisnothingbetterthanbeinginshape.b)Youcontroleverythingthatgoesintoyourmouth.Fooddoesnotandshouldnotcontrolyou!

•Alwayscombineaservingof lowfatprotein (in thecaseof fastfoodrestaurants,thisiseitherskinlesschickenorturkey)withasmallservingofcarbs.Rememberthatifyouareeatingachickenorturkeysandwich,thebreadwillcountasthecarbs.•Saladsinadditiontoaservingofproteinandaservingofstarchycarbs are always good since they provide fiber and fill you up.However,avoidusinghighfat/highsugardressings.•Refrainfromusinghighcarbohydratesaucesormayonnaise.

Nowthatweknowtherulesoffastfoodeating, let’s lookatsomehealthymealsyoucanchooseatsomeofthemajorfastfoodchains:

In Arby’s you con have either a Light Chicken Deluxe Sandwichwithextralettuceandtomato(nomayo)oraLightTurkeyDeluxeSandwich.Theyalsohaveonexcellentroastchickensaladthatwillnotharmyouunlessyoufillitupwithhighfatdressing.

In Bennigan’s try the chicken platter,which includes a serving ofspicyricealongwithvegetablesandtwochickenbreasts.

InBostonMarketforproteinyoucanhaveaservingofturkeybreastor chicken breast. For carbs you can have a small serving ofsteamed vegetables along with potatoes, or corn, or rice pilaf orfruitsalad.Ifyou’dratherhavesomethingquicker,thengoforthechickenorturkeysandwich.

IntheGoldenCorraltrytheirchicken(removetheskin)withtheirsteamedriceandgreenbeans.

InHardee’sordereitherachickenfilletsandwichorgrilledchickensalad.

In Kentucky Fried Chicken have a quarter chicken (no skin) forproteinandasmallservingofmashedpotatoes,orgardenrice,orredbeansforcarbs.

InLongJohnSilver’syoumayhaveaflavor-bakedchickenorfishfor protein and a small serving of plain baked potato or greenbeans.

InMcDonald’syoucanhaveeitheraMcGrilledChickenClassicoraChunkyChickenSalad.

InSubwayorderaRoastTurkeyBreastSub,aVeggieSuboraRoastBeef Sub. Remember the rules that we already discussed: NOEXTRAOILSORMAYO etc. Also, there is no need to order a sublargerthansixinches.

InTacoBellorderanyofthefollowing:aLightChickenBurrito,oraLightChickenTaco,oraLightBeanBurrito,oraLightSoftTacoSupreme,oraLightTacoSupreme,oraLightTaco,oraLightSoftTaco.

Finally, in Wendy’s have either a grilled chicken sandwich or agrilledchickensalad.

Well, there youhave it. If you find yourself in another restaurantthatwehaven’tdiscusseddon’tpanic!Justaskforwhateverchickenplatetheyhaveandifitcomeswithskinjusttakeifoff.Basically,ifyou stick to the five rules discussed above, nomatter where youfindyourself,youwon’thaveaproblem findingsomething toeat.BonAppetite!

THEIMPORTANCEOFPREPARINGFOODBEFOREHAND

Preparationiscrucialtothesuccessofyourdietaryprogram.Ifyouarenotprepared,youwillfail.Lifeistoohecticnowadaystobeeatingfiveorsixtimesadaywithoutalittlebitofpreparation.Onethingyoucandoisprepareyourfoodthenightbeforeandstoreit in individual containers that have a section for complex or simplecarbs, a place for fibrous carbs, and a place for protein. You also canprepareprotein shakes thenightbeforeand store them individually incontainers that you can purchase at the grocery store. When thefollowingdaycomes, all youhave todo is takeout thecontainer thathasbreakfast,heatitup,andeat.Thengrabthecontainerforlunchandtwoproteinshakes,puttheminthecooler,andgotowork.Takeawaterbottle everywhereyougo.Noneed todehydratewhile atwork.Whenyoucomehome,takeoutthecontainerholdingdinner,re-heatit,eatitandpreparethefoodforthefollowingday.If you think you will be able to stick to the plan without beingprepared, youplaceyourself at risk.Youwill either endupeating thewrongkindsof food,ormissingmeals.Youwilldefinitely spendmoremoney, because eating out is not cheap. Therefore, remember to beprepared!

MEALFREQUENCYANDWORK

Choosefromamongthesealternativestomakesureyouhavefiveorsixmealsaday:

•Havelunchanddinnerasrealmealsandkeeptherestofthemealsaseither meal replacement protein shakes or protein bars; preferablymealreplacementshakesasmostproteinbarshavetoomuchfatsandsugars.• Have real food for your breakfast, lunch and dinner and andmeal-replacementproteinshakesfortheothertwomeals.•Haveallofyourmealsasrealmealsbyconvincingyourbosstoallowyoutohavethree20-minutebreaksinsteadofafullhourlunchbreaksoyoucaneatallofyourmeals.

BEVERAGETIPS

Manydieters,duetotheirlackofnutritionknowledge,canliterallyjust blow their diets without realizing that they’re doing it. Theculprit?Drinkingthewrongtypesofbeverages.• Drink plenty of water daily. Your recommended fluid intakeshouldbe0.66×bodyweightinouncesperday.• Absolutely no regular sodas or fruit juices, even the ones thatclaimtobeallnatural,astherearewaytoomanysimplecarbsinthesebeverages.Forexample,theaveragesodacontains40gramsof sugar while an 8-ounce serving of the average fruit juicecontainsbetween25-35gramsofsimplecarbs!Thereforethree8ounce glasses of orange juicewould fill up your liver glycogenimmediately!• Crystal Light beverages, and decaffeinated tea/coffee areOK aslongastheyareusedinmoderation;yourmainbeverageshouldbewater.• Try to avoid all alcohol. An occasional glass of redwine isOKprovidedthatyouareoflegaldrinkingage.

TIPSFORCHOOSINGFOODS

1. Always try to use natural foods. Avoid using canned or pre-prepared types of foods as they usually contain toomuch fats,sodiumandcarbs.

2.Alwayschoose lowfatproteinsources. Ifyoueat really lowfatmeals, don’t worry about incurring a fat deficiency since thesupplements program takes care of the need for essential fattyacids.Besides,therearetraceamountsoffatseveninthelowfatproteinsourcesthatwechoose.

3.Ifyouchoosetoincludeskimmilkinyourdiet,rememberthatitnotonlyhasprotein (8 to9grams for every8ouncesofmilk)but also simple carbs (12 to 13 grams for every 8 ounces ofmilk).Therefore,countmilkasboth.Notethatsincethecarbsinmilkaresimplecarbs,thisfooditemshouldonlybeusedinthepost workout meal. Guys interested in competing or followingtheAdvancedBodySculptingDiet,shouldhowevereliminateanydairyproductsfromthedietastheseproductstendtomakeyouretainwaterandthelactoseinthemmakeithardertogettothedesired lowbody fat percentage required for contest condition.In addition, whole wheat products should also be minimizedduringthisphaseastheymaycontainpytho-estrogensthatmakeithardertolosefat.

4.Trytoincludefibrouscarbsinatleasttwomeals.5.PostWorkoutMealshouldcontainhighglycemiccomplexcarbscombined with fast released proteins such as whey proteinisolate. Fats and fibers should be eliminated from this mealideally to facilitatemaximum insulin release and thus improverecoveryandmusclegrowth.

EMOTIONALEATING

In our fast-paced, high-stress societymany people resort to emotionaleating for comfort. This is a dangerous activity; if this happens veryoften theweightwill begin to pile on.Also dangerous is the fact thatemotionaleatingusuallyoccursatnightafterwork.If you feel like you engage in emotional eating, remember that youneed towritedowneverythingyoueatduring the first eightweeksofthisprogram.Duringthefirsteightweeksitshouldbeeasiertoresistthetemptation toeatemotionallybecauseyouwillneed todocument it inyourlog.Ifyouarepasttheoriginaleightweeks,thenaskyourself,“AmI eating this because my body needs it or is it because I need itemotionally?” In cases like this, stop and think about what is mostimportant foryou. Is it the foodoryour fitnessgoals?Youknowwhatthe right choice is. If it’s late atnight, just go tobedand rest assuredthatthecravingswillhavegoawaybythetimethemorningcomes.

PROTEINSHAKES

It’sbettertoeatasmuchrealfoodaspossible,butifyouaretoobusytofixfivetosixrealmeals,youcansubstitutemealswithashake.Youcanhaveeitheramealreplacementpacketmixedwithwaterorascoopofproteinmixed in skimmilkwith a teaspoon of flaxseed oil. However,makesurethatyoueatatleasttworealmealsaday,andkeepinmindthat themorereal foodyoueat thebetterresultsyouget,asreal foodincreasesyourmetabolismmorethanshakes.

QUICKANDEASYRECIPES

Here are some healthy recipes, many created using protein powder,which you can incorporate into your meal plans plans. The followingrecipes are healthy recipes that you can add to your diet program.However, if you include them in your diet, be sure t measure yourportionsandcounthowmanycarbohydratesandproteinsyouaretakingin. In thismanner, youmake sure that youare takingyourportionofproteinandyourportionofcarbs.Rememberthatforwomenaportionofcarbsisroughly25gramsandaportionofproteinisabout25grams.

N-LARGE2LEMONSMOOTHIE

Blend 3 scoops of Prolab’s vanilla N-Large 2 powder in 16 ounces ofskimmilk.Add7lemonsandsomeicecubestothemixandblendfor30secondsonhighspeedtoaminute.

Calories:Approximately758Carbohydrates:119gramsProtein:57gramsFats:6grams

N-LARGE2STRAWBERRY/CHERRIESSMOOTHIE

Blend3scoopsofProlab’sstrawberryN-Large2powderin16ouncesofskimmilk. Add 1 cup of cherries and some ice cubes to themix andblendfor30secondsonhighspeedtoaminute.

Calories:Approximately750Carbohydrates:114gramsProtein:57gramsFats:6grams

COOKINGTIPS

If you want to achieve your Body Sculpting goals, proper foodpreparation is essential! Follow the guidelines below to ensureproperfoodpreparation:•Eatvegetablesraworslightlysteamed. Ifboiling,becarefulnotto overcook or you will lose the nutritional value of thevegetables.• Do not fry. Always broil, grill, steam or bake (broiling, grillingandsteamingarebetterastheyallowfattodrainwhilecooking).• Trim all fat from meat and remove skin from poultry prior tocooking.•Donotusesalts,butter,oils,orsugarwhilecooking.Experimentwithherbs,non-saltseasonings,lemonJuice,vinegar,garlicandpepper,evenatouch(1Tbsp;notabottle)ofsomewhiteorredwine.Occasionaluseofsalsa,lowsodiumsoysauce,catsup,andmustardtoenhancemeatsandvegetablesisOKifusedsparingly(1 Tbsp). Minced white or green onions are also excellent forseasoning.

N-LARGE2ORANGESMOOTHIE

Blend 3 scoops of Prolab’s vanilla N-Large 2 powder in 16 ounces ofskimmilk.Add2orangesandsomeicecubestothemixandblendfor30secondsonhighspeedtoaminute.

Calories:Approximately770Carbohydrates:122gramsProtein:57gramsFats:6grams

SWEETPOTATOMUFFINS

INGREDIENTS

8oz plainmashedsweetpotatoes

2cups dryoatmeal

1cup eggwhites

1 wholeegg

1tbsp ofvanilla

1/4cup splenda

cinnamon

muffinpan

DIRECTIONS

1.Mixallingredientsinamixingbowl2.Spraymuffinpanwithnon-stickspraysuchasPam3.Pourmixtureintomuffinpan4.Bakeat350degreesforapproximately30minutes

SWEETPOTATOCAKES

INGREDIENTS

4oz ofsweetpotatoes

1 scoopofproteinpowder(vanillaispreferred)

5 eggwhites

Splenda(optional)

cinnamon(optional)

DIRECTIONS

1.Fullycookthesweetpotatoes

2.Mixalltheingredientstogether3.Cookthemixtureonaskilletjustlikeyouwouldcookpancakes

PORTABLEPANCAKES

INGREDIENTS

1/2cup dryoldfashionedoats

5 eggwhites

Splenda(optional)

cinnamon(optional)

DIRECTIONS

1.Mixalltheingredientstogether2.Letmixturesoakfor5minutes3.Cookthemixtureonaskilletjustlikeyouwouldcookpancakes

Notes:Youcantopthesewithall-naturalpeanutbutter,sugar-freejelly,orfruitofyourchoice

HOMEMADEPROTEINBARS

INGREDIENTS

2cups dryoldfashionedoats

4 scoopsofwheyproteinpowder

1/2cup all-naturalpeanutbutter

Approx.6T ofwater

DIRECTIONS

1.Mixallingredientsinalargemixingbowl(easiesttodobyhand)

2.Doughshouldbefairlystiffandformedintobarsonwaxpaper3.Eitherfreezefor30minutesorchillinrefrigeratoruntilreadytoeat

HOMEMADEGRANOLA

INGREDIENTS

1/2cup dryoldfashionedoats

1/4cup water

1t vanillaextract

3 packetsofSplenda

cinnamon(optional)

DIRECTIONS

1.Mixtheoatswithsplendaandcinnamon2.Addinthewaterandthenthevanilla3.Sprayapieceofaluminumfoilwithnon-stickcookingspraysuchasPam

4.Spreadoatmixtureontofoilandenclose5.Bakeatapproximately250degreesfor10minutes6.Openthealuminumfoilandmix/stirtheoatstobreakupthepieces7.Bakeforanadditional5-10minutesoruntildesiredcrunchiness

TUNA-CAKES

INGREDIENTS

1 eggwhite

1/4cup cottagecheese

1can flakedtuna

herbsofyourchoice

Onion

greenpepper

DIRECTIONS

1.Mixalloftheingredientsinamixingbowl2.Heatskilletsothatitishotwhenyoupourmixtureontoit3.Pourintoskilletandcooklikepancakes

EGGWHITESALSA

INGREDIENTS

Eggwhitesmeasuredtoyourneedsonions

greenpeppers

Mrs.Dashseasonings(anyflavor)salsa

DIRECTIONS

1.Heatskilletsothatitishotwhenyoupourmixtureontoit2.Pourchoppeduponionsandgreenpeppersontoskillet3.Sprinkleseasoningsontoveggies4.Afterheatingveggies,pourwhitesoverthem5.Afterfullycookingthemixtureremovefromthepan6.Spoonsalsa(2T)ontopofveggiesandenjoy!

HEALTH-CONSCIOUSICECREAM

INGREDIENTS

1cup cottagecheese

1/4 packetcrystallight

Smallbowlorcups

DIRECTIONS

1. Mix cottage cheese and crystal light flavoring in a small bowl orindividualdishes

2.Placemixtureintothefreezer3.Letsitinfreezerforapproximately1-2hours4.Enjoyyourfrozentreat

PHYSIQUEFRIENDLYPOPSICLES

INGREDIENTS

CrystalLight

water

popsiclemolds

DIRECTIONS

1.FollowinstructionsonCrystalLightmixture2.PourCrystalLightdrinkintopopsiclemolds3.Placepopsiclesintothefreezer4.Enjoyyourcoldtreatwithoutruiningallofyourgymefforts

ADDITIONALIDEASFORASWEETTOOTH

Sugar-freejello,flavoredteawithSplendaorstevia,frozenbananas,andanyproteinpowdertreatsmentionedabove

SUPPLEMENTS

Many people incorrectly believe supplements are the most importantpart of a body sculpting program. However, supplements are simplyadditionstoagoodnutritionandtrainingprogram.Supplementsdonotmake up for improper training, or lack thereof, and a crappy diet.Supplementsonlyworkwhenyourdietandyour trainingprogramareoptimized.Nutritionalsupplementsprotectusfromnutritionaldeficiencies.Your

newexerciseprogram’sincreasedactivitylevelsmakeyourbodyrequiregreateramountsofvitaminsandminerals,andincreasethechancesthatyou will incur a nutritional deficiency without supplementation.Remember, even a slight nutrient deficiency can sabotage your bodysculptinggoals.Unfortunately,wecannotrelysolelyonfoodtoprovideuswithallthe

vitaminsandmineralsthatourbodyrequires.Thisislargelybecausetheprocessingfoodgoesthroughevenbeforetheyarriveatthesupermarket:cooking,air,and lighthavealready robbedyour foodsof thevitaminsthat they normally offer. If you are deficient in one ormore essentialnutrients, your body may not be able to build muscle and burn fatproperly.However, not all supplements are equal. The use of supplements

depends on both your goals and your budget. Below we describe thedifferentcategoriesofsupplementsanddiscusstheonesyouwillneedtouseatalltimes.

MULTIPLEVITAMINANDMINERALFORMULA

Thistypeofsupplementisessentialtoinsurethatourbodiesoperateatmaximumefficiency.Onaverysimplistic level,withoutthesevitaminsandminerals,itisimpossibletoconvertthefoodweeatintohormones,tissuesandenergy.Vitamins are organic compounds produced by both animals and,

which enhance the actions of proteins, causing and vegetables, whichsuchasmusclebuilding, fatburningandenergyproduction.Therearetwotypesofvitamins:• Fat-soluble vitamins are stored in fat and if taken in excessiveamountswillbecometoxic.(SuchasvitaminsA,D,E,andK.)•Water-soluble vitamins are not stored in the body. (Such as the B-ComplexvitaminsandVitaminC.)Minerals, inorganic compounds not produced by animals or

vegetables,assure thatyourbrain receives thecorrect signals fromthebody. They help with balance of fluids, muscular contractions andenergy production as well as build muscle and bones. There are twotypesofminerals:•Bulkmineralsarecalledsuchbecausethebodyrequiresthemingreatquantities and often in the measure of grams. (Such as calcium,magnesium,potassium,sodiumandphosphorus.)•Tracemineralsare requiredby thebody in tinyamounts,usually inthe order ofmicrograms. (Such as chromium, copper, cobalt, silicon,selenium,ironandzinc.)

SOURCES:

Youmust be very careful with the vitamin andmineral formulas youchoose.Somedon’tcontainwhatthelabelsclaim,andsomecomefromsuchpoorsourcesandarenotabsorbedverywellbythebody.Keepingthatinmind,trytosticktothistriedandtruerecommendedformulalist

in the box on the following page. Other reputable companies on themarket include QNT Sports, Twinlabs, EAS, WEider, Labrada, Shiff,OptimumNutrition,AdvancedNutrition,andChampionNutrition.•TheSuperSpectrumVitamin/Mineralformula(availableatDave• Vitamin Shoppes’ Health & Fitness Nutrients For Active People(VitaminPaks)•GNC’sUltraMega•CountryLife’sMulti-100•UltraTwobyNature’sPlus

QUANTITY:

Takeasdirected.

PROTEINSUPPLEMENTS

WeightGainersareproteinshakesconsistingmainlyofwheyproteins.Somealsoincludemilkoreggproteins.Characterizedbytheirextremelyhighcarbohydratecontent,weightgainerswereverypopularbackinthe90;sbut theirpopularityhasdiedmainlybecausemanypeopledonothavethemetabolismofahardgainer,andahighcarbohydratedietleadsquicklytofatgainsratherthanmusclemassgains.

SOURCES:

Any health food store or drug store. For specific brandrecommendations, please visit our Fan Page atwww.facebook.com/bodysculptingbibles or our site atwww.bodysculptingbible.com.

QUANTITY:

Thecarbohydratecontentisdesignedforafastrelease,andisbestinthemid-morning, mid-afternoon, and post workout meals. Weight gainerscan be mixed with fruit juice or skim milk and, if you are trying toincreasethecaloriecontent,thisuseofflaxseedoilandfruitsisuseful.However, if you do not have the metabolism to support this, it’sprobablybesttoavoidthese.

MealReplacementPowders(MRPs)arelowerincaloriesandhavefarlesscarbohydrates thanweightgainers.Mostpowdersarecomposedofwheyproteins,buttherearemanynewformulasnowonthemarketthatconsistofaproteinblendofwheyandmilkproteins.Thecarbohydratecomponentusedtobemaltodextrin,with25-27gramsofcarbohydrateper serving, but the new generation of formulas use slow-releasecarbohydrates like brown rice and oats tomake the product lower in

glycemicvalue.Essential fattyacidsandavitaminandmineralprofilehavealsobeenadded.

SOURCES:

Anyhealthfoodstoreordrugstore.

QUANTITY:

1packetmixedwithwaterperserving.

ProteinPowders arepowders that consistmainlyofprotein (typicallywheyprotein,butyoucanalso findblends).They typicallycontainnomorethanfivegramsofcarbohydratesand20-25gramsofproteinperscoop.Calorie-wise,theycouldbeanywherefrom100-125calories.

SOURCES:

Any health food store or drug store. For specific brandrecommendations, please visit our Fan Page atwww.facebook.com/bodysculptingbibles or our site atwww.bodysculptingbible.com.

QUANTITY:

2scoopsmixedwith8ouncesofskimmilkperserving.

ProteinBarsarebarsmadeoutofanyoftheproteinsourcesmentionedabove.Thecarbohydratemixusuallyisacombinationofglycerin(sugaralcohol, and not really a carbohydrate) and sugars. Bars generallycontainfatswhicharelessthandesirable.Usethesebarsonlyincasesof

extremeemergencywhenthereisnothingbetteravailabletoeat.

SUPPLEMENTRECOMMENDATIONSSUMMARY

EssentialtoTake•Multivitamin(takenwithbreakfast)• Essential Oils and Monounsaturated Oils (as per nutritionguidelines)•1gramVitaminC(takenwithbreakfast,lunch,anddinner)•WheyGain,WheyProteinPowder,orMealReplacementPowder(tomixwithskimmilkorwaterforproteinshakes)• 200 mcg of Chromium Picolinate (post-workout with proteinshake)

FatBurningStacks•3capsofMetabolicThyrolean(inthemorningandthenagain6-7hourslateronanemptystomach)•2capsofBodySculptureCapsules(inthemorningandthenagain6-7hourslateronanemptystomach)•Ifyouworkoutinthemorning:ApplicationoftheBodySculpturecreamfirstthinginthemorningbeforeworkoutandbeforegoingtobedatnight.• If you work out in the afternoon: Application of the BodySculpture cream first thing in the morning after showering andbeforeworkoutintheafternoon.

ALLABOUTPROTEINANDBIOLOGICALVALUES(BV)

Itisnearlyimpossibleintoday’sworldtoeatsixperfectlybalancedmeals required toget in shapedaily.Thus, these supplements canbe suedas“fast food.”Theyareeasy toprepareand the formulasthatareavailableonthemarkettodayareasgoodasamilkshakefrom any fast food chain. There are many categories of proteinsupplements,solet’sfirsttalkaboutthedifferentsourcesofprotein.

Each source of protein is measured by its quality, by BiologicalValue (BV).BVmeasureshowwell thebodyabsorbsanduses theprotein. The higher the BV, the more nitrogen your body canabsorb, use, and retain. As a result, proteinswith the highest BVpromote themost leanmusclegains.Wheyproteinrankswith thehighestBVvalue,a104.Eggproteinissecondwith100,andmilkproteins come in third at 91. Beef protein rates as 80 and soyproteins at 74. Because bean proteins are a plant-based protein,theyranka49.

Whey Proteins Whey Concentrate/Whey Isolate are a greatsource.Theyhavebeenrecordedtoimprovesportsperformancebyreducingstressandloweringcortisollevels,improvingimmunitybyincreasingglutathione(GSH)whichalsohelpsreduceovertraining,andimprovingliverfunctionsinsomeformsofhepatitis.TheyalsohelpreduceyourbloodpressureandfightHIV.

WheyProteinsarehighlydigestibleandhaveanevenbetteraminoacid profile than egg whites. However, not all whey is createdequal.Thewheythatgivesyouthebenefitsdescribedabovehastobemicro-filtered at very low temperatures to allowproduction ofhighproteincontentswithnoundenaturedprotein,andaminimumoffat,cholesterol,andlactose.

Therearewhey isolatesandwheyconcentrates.Whey isolatesaresub-fractions of whey absorbed rapidly into the system. Whileexcellent forpost-workoutnutrition,whey isolate is apoor choicefor supplementation during the day because if the body does not

needall theaminoacidsreleased into thebloodstream, itwillusethemforenergyproduction,notmusclebuilding.Wheyisolatealsodoes not have many of the health enhancing properties, as theprocess required to produce whey isolate destroys many of thehealth/immune system enhancing sub-fractions. In conclusion, forduring the day use, a product consisting mainly of wheyconcentrate is your best bet. After the workout, a whey isolateproductwillbeabetterchoice.

EggProteinisasuperbioavailableproteinsecondonlytowhey.Itisaslowerreleasedproteinthanwhey,whichmakes itperfect fordaytime use. We often mix egg and whey protein for one of themostbioavailableproteinshakesavailable.

Milk Proteins (CalciumCasseinate/Micellar Casein). Similar toeggproteins,thishighlybioavailableproteinsourcehasslightlylessBV, and is designed to slowly release into the blood stream. Thenatural, undenatured protein in milk is micellar casein whichprovidesa steadyreleaseofaminoacids,making thisanexcellentchoiceforalong-lastingmuscleprotectingprotein.

BeefProteinsareslowreleasedproteinsthatratean80ontheBVscale.Whileweareunawareofanyproteinsupplementinpowderform on the market that is derived from beef proteins, there arebeeflivertablets.Beefproteinsareabundantinblood-buildingironandalsoB-vitamins,both factors thatcontribute tobetternutrientuseandenergyproduction.

Soy Proteins have positive health benefits for both men andwomen. Studies show they may reduce the risk of hormone-dependentcancers(breast,prostate,etc),andpossiblyprotectfromother cancers as well. Soy has been well known to reduce highcholesterol and ease the symptoms of menopause. Soy also helpspreventosteoporosisbybuildingupbonemass.Becauseofthis,werecommendoneservingofsoyperdayforwomen,butonlyforits

healthbenefits.Inthemusclebuildingdepartment,soyisnotuseful;its BV value is 74, and because it has estrogen-like substances, itmight reduce testosterone use, and for men, could be anti-constructive.

SOURCES:

Anyhealthfoodstoreordrugstore.

QUANTITY:

A serving is just one bar. For specific brand recommendations, pleasevisitourFanPageatwww.facebook.com/bodysculptingbiblesoroursiteatwww.bodysculptingbible.com.

GOODOILS:FISHOILS,FLAXOIL,EXTRA-VIRGINOLIVEOIL,ANDPEANUTBUTTER

Ifyoufollowaverystrictlow-fatdietyou’llfindthatyoubegintostarthavingtroublekeepingyourstrengthupandlosingfat.Itisreallyeasytoincurafatdeficiencywhenyourdietisreallyclean.Tofixthisyoushouldalsobetakingingoodoil,orfatsupplements.

• Fish oils are best obtained through a consumption of salmon aminimumofthreetimesaweek.Fishoilcapsaregood,butyouneedatleast10perdayinordertogeteven10gramsoffishoil.•FlaxOilisbestobtainedfrombuyingthewholegroundflaxseedmeal,whichneedstoberefrigeratedatalltimes.Donotcookwiththisoilifyou choose to use it instead of the meal, as it is light and heatsensitive.Itshouldappeartobeaclearyellow.Ifyoupurchaseoilwithbrownparticles,itisrancidandshouldbereturnedorthrownout.•YourextravirginoliveoilshouldpreferablybecannedineitherItalyorSpain.It’sbesttopurchaseoilcannedbecauselightcanreachtheoilstored inabottleandturn it rancid.Alsorememberthatnaturalold-fashionedpeanutbutterisagreatsourceofmonounsaturatedfats.

SOURCES:

YoucanfindflaxseedmealfrombrandssuchasSpectrum,whichkeepsitrefrigeratedwhileitisonthewaytothestore.Fishoilcapsulescanbefoundathealthfoodstoresanddrugstores.

QUANTITY:

Consumefatsinthewayrecommendedbythedietchartsonthispage.

VITAMINC

VitaminCisawater-solublevitaminthatimprovesyourimmunesystemand assists in faster recovery from your workouts. It suppresses theamount of cortisol (a hormone that kills muscle and aids in theaccumulationoffat)releasedbyyourbodyduringaworkout.Thisistheonlyvitaminwerecommendtakinginmegadosequantities.Becauseitisawater-solublevitamin,itwillnotbestoredbythebody.Iftakenanhour before a workout (1000mg dose), research shows Vitamin Csignificantlyreducesmusclesorenessandspeedsrecovery.Important Note: Ensure that your water intake during the day is

adequate(bodyweight×0.66=ouncesofwaterperday).Ifyouhaveahistoryofkidney stones, you shouldnot takeVitaminC in these largequantities.Asalways,whenindoubt,consultyourdoctor.

SOURCES:

Anyhealthfoodstoreordrugstore.

QUANTITY:

We recommend a total of 3000 mg per day of Vitamin C. If yourmultiple vitamin pack already has 1000mg, and you take this in themorning,thenallyouneedisanextra1000mgatlunchand1000mgatdinner.

CHROMIUMPICOLINATE

Therearemany claims surroundingChromiumPicolinate, andmostofthem are as yet unproven.However,we suggest its use fromour ownexperiencewiththismineral.Someofitsbenefitssurrounditsenhancedeffect on insulin, upgrading insulin’s capability to producemuscle andenergy. An insulin-boosting vitamin could potentially assist in gainingmuscleandlosingfatfaster.Chromiumcanalsokeepbloodsugarlevelsstable, thereby preventing insulin levels from going high enough tobegin promoting fat storage. However, chromium only functions if asuitabledietisfollowed.

SOURCES:

All chromiumpicolinate produced in themarket ismanufacturedby acompany called Nutrition 21; it is sold at stores like GNC, Eckerds,WalmartandWalgreens.

QUANTITY:

200mcgwiththepost-workoutmealandwithbreakfastondaysoff.

Chapter5RestandRecovery

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Howmuchdidyousleeplastnight;five,sixmaybesevenhours?Didyouknow that getting less than sixhours anight can seriously affect yourcoordination,reactiontimeandjudgment;nottomentionyourhealth?Thoughthegoalistogetingreatshape,manyofusaresilentlykilling

ourselves.Withallof thestimulantsnowavailablesuchashigh-octanecoffee,ephedrine,“natural”fatburnersandthelike,whywouldweneedsleep when we can simply get a “boost?” A recent segment on CNNdiscoveredthat“peoplewhodroveafterbeingawakefor17to19hoursperformedworse than thosewith abloodalcohol level of .05percent.That’s the legal limit for drunk driving in most western Europeancountries,thoughmostStatesintheU.S.settheirbloodalcohollimitsat.1percentanda fewat .08percent.”Thestudyrevealedthat16to60percentofallroadaccidentsinvolvedsleepdeprivation.Haveyoueverbeen inasituationwhereyouneededtopullan“all-

nighter” for school or work? We see it all the time; people braggingaboutnot sleepingbecause theydon’thaveenough time inaday.Notsurprisingly, nearly half of all Americans have difficulty sleeping. Agrowing collection of research indicates that America’s sleep problemshave reached epidemic proportions andmay be the country’s number-onehealthproblem.Woulditchangeyourmindifyouknewthatthosewhosleepfewerthansixhoursanightdon’t liveas longasthosewhosleepsevenhoursormore?Lack of sleep can be expensive: The National Commission on Sleep

Disorders estimates that sleep deprivation costs $150 billion a year inhigherstressandreducedworkplaceproductivity.Yes,mostofustrulyenjoy staying up late, ready to dive into the night life. We aremagnetized to latenightmoviesand latenight surfingon the internet,yetdidyouknowthatwearerobbingourselvesof338hours—twofullweeks—ofrestperyear?New research indicates that rest and sleep may well be the third

essential component of a long and healthy life, right up there with agood diet and regular exercise! “Society is being victimized by notgetting enough sleep,” says David Dinges, director of experimentalpsychiatry at theUniversity of Pennsylvania School ofMedicine. “Ourproductivity,oursafety,ourhealthareatrisk.”Thefindingsarefarfrom

definitive but they strongly hint that long-term sleep debt could be afactor in the national epidemics of diabetes and obesity. Research isproving that sleep deprivation could weaken the immune system,leading to colds and other infections. There is even a bit of evidenceproving how the increase in breast cancer, and perhaps other cancers,couldhavealinktodecreasedsleep.

THESLEEPCYCLE

Whenwe deprive ourselves of sleep, there is a delicate cycle that wedisrupt.PhaseOne:Phaseonebeginsassoonasthesunsets,whenthepineal

glandstartstoreleasemelatonin,ahormonereleasedintheabsenceoflightandresponsibleformakingussleepy.Whenyouliedowninyourbed at this time, your muscles relax, heart rate and breathing slowdown, and body temperature drops. The brain also relaxes but stillremainsalert.Ifyoucouldlookatthewavepatternsbeinggeneratedbythebrain,youwouldseeachangefromtherapidbetawavesofdaytimeto slower alpha waves.When the alpha waves disappear, replaced bythetawaves,thesleeperhastumbledintothesensoryvoidcalledstageonesleep.Inthisstage,thesleeperisunabletosenseanything.PhaseTwo:Phase twooccursamomentafterphaseoneand in this

stagethesleeperlaysstillforabout10to15minutes.PhaseThree:Afterphasetwoisover, thesleeperfalls intoadeeper

sleep.Duringthisstage,thesleeperfallsdeeperintophasethreewhichlastsabout5to15minutes.PhaseFour:Withamaximumof15minutesspentwithin thephase

three cycle, the sleeper then falls intoyet another relaxed stage calledphasefour,lastingahalfhourorso.Instagefour,theeyesmovebackand forth very quickly inwhat’s called rapid eyemovement, or REM.This is thepointatwhich the firstdreamoccurs.After thisdreamhasended,thesleepergoesbacktophasetwoandstartsthewholeprocessover again. These processes repeat themselves about five times duringthenight.Sleep research indicates that the average sleeper will sleep

approximatelyeighthoursand15minuteswhenuninterrupted.Duringthis research, there were no alarm clocks or disturbing noises tointerruptnormalsleeppatterns.Eighthoursand15minutesisbelievedtobetheidealphysiologicalamountoftimethatthebodyrequiresforsleep.

MALADIESCAUSEDBYSLEEPDEPRIVATION

Thefollowingarethemaladiesthat,accordingtoresearch,canresultinconsistentsleepdeprivation:• Impaired glucose tolerance. Without sleep, the central nervoussystembecomesmore active, inhibiting the pancreas fromproducingadequate insulin, the hormone the body needs to digest glucose. “Inhealthyyoungmenwithnoriskfactor,inoneweek,wehadtheminapre-diabetic state,” says researcher Van Cauter when referring to astudythatheconductedontheeffectsofsleepdeprivation.•Possiblelinktoobesity.Thisisduetothefactthatmuchofpeople’sgrowth hormone is secreted during the first round of deep sleep. Asbothmenandwomenage,theynaturallyspendlesstimeindeepsleep,which reducesgrowthhormone secretion.Lackof sleepat ayoungerage, however, could drive down growth hormone prematurely,accelerating the fat-gaining process. In addition, research indicates alowering of the hormone testosterone aswell as fat gain andmuscleloss.•Increasedcarbohydratecravings.SleepdeprivationnegativelyaffectstheproductionofahormonecalledLeptin.Thishormoneisresponsiblefor telling the body when it is full. However, with decreasedproductionofthishormone,yourbodywillcravecalories(especiallyintheformofcarbs)eventhoughitsrequirementshavebeenmet.Notagoodsituationtobeinforadieter.•Weakenedimmunesystem.Researchindicatesthatsleepdeprivationadverselyaffects thewhitebloodcellcount inhumansaswellas thebody’sabilitytofightinfections.•Increasedriskofbreastcancer.RichardStevens,acancerresearcherat the University of Connecticut Health Center, has speculated thattheremightbeaconnectionbetweenbreastcancerandhormonecyclesdisrupted by late-night light. Melatonin, primarily secreted at night,maytriggerareductioninthebody’sproductionofestrogen.Butlightinterfereswithmelatoninrelease(recallthatthehormoneissecretedinresponsetoalackoflight),allowingestrogenlevelstorise.Toomuch

estrogenisknowntopromotethegrowthofbreastcancers.•Decreasedalertnessandabilitytofocus.Arecentstudyshowedthatpeople who were awake for up to 19 hours scored worse onperformancetestsandalertnessscalesthanthosewithablood-alcohollevelof.08percent—legallydrunkinsomestates.• Hardening of the arteries. Some studies suggest that the stressimposedon thebodydue to lackof sleepcausesavery sharp rise incortisollevels.Suchanimbalancecanleadtohardeningofthearteries,increasingtheriskofheartattacks.Inaddition,wealsoknowthatveryhigh cortisol levels lead tomuscle loss, increased fat storage, loss ofbonemass,depression,hypertension,insulinresistance(thecellsinthebodylosetheabilitytoacceptinsulin),andlowergrowthhormoneandtestosteroneproduction.•Depression and irritability. Lack of sleep also causes depletion ofneurotransmitters in thebrain thatare inchargeof regulatingmood.Becauseof this, sleepdeprivedpeoplehavea “shorter fuse”andalsotendtogetdepressedmoreeasily.

AREYOUSLEEPDEPRIVED?

It’seasytotellifyou’resleep-deprived.Ifyoucanliedowninthemiddleof the day and fall asleepwithin 10minutes, you are sleep deprived.Catching up is basic math. For every hour, or fraction, under eighthours,youneedanequalextraamountoftimeasleepsoonafter.Butifyou’rehundredsofhoursindebt,youmayneverpayitalloff.Accordingtorecentresearch,17hourswasallthecatchinguppeoplecoulddo,andit generally took three weeks.Most people probably need three timesthatamountofsleep!

FAQ:I try to find time for seven toninehoursof sleep,buthavinga familyandafull-timejobjustdoesn’tpermitit.

ANSWER:That’s reality.Thebestcase scenario is toget seven toninehourspernight.We’re lucky ifweget four to six sometimes!Thekey isnot to feelbadorgiveupbecauseyoucan’t stick to everydetail,butinsteadtobecomeawareanddoyourbesttosticktoit.it’sallaboutbalanceanddoingyourbesttogetbackontrack.

SLEEPINGPILLS

Bewareofsleepingpills!Theynotonlytendtobeaddictingbutpeoplethatusethemfindthattheytendtowakeupgroggy.Asfarasmelatoninsupplementation, scientists are divided in opinion butmost agree thatthe 3-milligram dose available in health food stores is too high,especiallyasthesupplementhasneverbeentestedforsafetyinhumans.Sinceweareverycautiouswhenitcomestohormones,wewouldratherhaveyoufollowtheguidelinesbelowinordertoensureagoodnight’ssleep:•Avoidactivitiesthatinvolvedeepconcentrationastheseactivitieswill increase adrenaline levels and will prevent the brain fromachievingthestateofrelaxationrequiredtoachievesleep.•AvoidwatchingdisturbingshowsatnightonTV as thismayalsoincrease your adrenaline levels thereby preventing you from a goodnight’ssleep.•Avoideatinga largemealatnight since thedigestionprocesswillpreventyoufromfallingasleep.•Attempttototallyrelaxat thesametimeeachnight.Bydoingsoyoucondition thebody to relax itselfonce the specific time thatyouchoose arrives. Ensure that at this time no thoughts other thanrelaxation and falling asleep come to your head. You need to reallylearn how to block all thoughts concerningwork or other life issuesthatmaybetryingtogetinyourhead.Listeningtosoothingmusicsetatalowvolumewiththelightsoffcanhelpyourelaxandachievethestatenecessarytogotosleep.

CONCLUSION

Youneedseventoninehoursofsleepeachnight(eightbeingtheideal)inorderforyourbodytorunefficiently.Depriveyourbodyofsleepandyou’llhavelousyfatlossandhinderyourbody’sabilitytoincreaseleanmuscle tone.Without enough sleep the body stops producing anabolichormones (muscle producing/fat burning hormones; e.g. testosteroneandgrowthhormone)and starts increasing theproductionof catabolichormones(muscledestroying/fatdepositinghormones;e.g.cortisol).So,to make matters worse, you’ll also lose muscle, which lowers yourmetabolism. In addition, you will lack the energy and focus to getthroughyourworkouts,whichwillsurelyleadtoovertraining.Totopitoff, research indicates that lackof sleepcreatescravingsandbinges inaddition to hardening of the arteries, which leads to heart attacks. Inshort:turnofftheTV,relaxandhitthesack!

Part3

BodySculptingExercises

Learningproperexercisetechniqueisthebackboneofeveryfitnessprogram. If you train improperly you will not stimulate theintendedmuscle,andwillriskmajorinjurywhilereceivinglittleorno results.When you learn to use proper exercise technique youwill receive twice theresults inhalf the time,guaranteed!Weseepeople in the gymday in and day outwho have no idea how toproperly train their muscles. Some of them are professionalbodybuilders, some are professional athletes, and some are evencertified fitness trainers.Unfortunately, theoneswho really sufferthe most are people like you who rely on these role models forwisdom and guidance. We will show you the proper exercisetechniquetouseforoptimalresults.Justremembertoutilizeyournewfoundknowledge.Liketheoldsaying,“Feedamanafishandhe’lleatforaday,teachamantofishandhe’lleatforalifetime.”Weexpect the sameof you.Wedon’twant you to read thebookonce and then forget everything you’ve learned.Wewant you tolearnandutilizethatknowledgetoachieveastoundingresults.Applyingproper exercise formand technique is,withoutdoubt,

themost importantcomponentofanyfitnessprogram.Withoutit,many,manysetbackswilloccur.First,themusculatureyouintendtoexercisewillnotbestimulatedasefficientlyaspossible.Exerciseshouldnotbefocusedaroundjustliftingbarbellsanddumbbells.Itshouldn’t just be about howmuchweight you can lift. Optimumfitnessisaboutthequalityofexercise,thequalityofyourformand

how you maintain that form, especially during heavier weightlifting. Proper exercise technique coupled with the Zone-Toneprinciple will bring you the most astonishing results with theminimum amount of sets. Why? Because as we have alreadydiscussed, one properly executed set is equivalent to five sets of“just going through the motions”. It comes down to this; if youwanttogetthemostoutofyourworkout,keeptheintensityhighwithoutsacrificingproperform.Asyou read througheachexercise introduction,youwillnoticethatwediscussmanyof those“HotSpot”areas thatmostwomenare concerned with targeting, plus we make suggestions to helpmake each exercise as productive as possible. If you ever feelconfusedandwouldlikeustoelaborateonanyoftheinformationwehavediscussed,pleaserefertotheresourcepageinthebackofthe book for our contact information.We are always available toansweryourquestionsand look forwardtohelpingyoumakethisexperiencefreeofconfusionandnothinglessthanamazing!

Tip:Throughoutthissection,youwillseequestionsansweredabout exercises that can cause pain and discomfort. Pleaseremember that doing or not doing a specific exercise is notgoingtostopbodysculptingresults.Yes,thesquatisthebestexerciseforyourlegs-butifyouhaveabadlowerback,don’tdo it. Ifyoucan’tdoa specificexercisebecause ithurtsyou,thereisalwaysanotheronethatwillgiveyouthesameresults.The primary reason to weight train should always be toimproveyourhealthandhelpyou lookand feelgreat. Ifyouperform an exercise that you knowwill ultimately hurt you,weguaranteeyou’llbefeelingreallybadwhenyou’relaidupinbed.Followyourinstinctsandplayitsafe.

Chapter6Legs

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FootStancesandQuadricepsandHamstringDevelopment

Tobettertargetdifferentareasofyourlegs,mostspecificallyyourquadriceps andyourhamstrings, youneed topayattention to thestanceinwhichyouarestanding.Therearethreemainstancesforeachposition(ontheground,andonamachine):

Shoulder-widthstancewithtoespointedslightlyout:Thisstanceworksbestforstimulatingoverallthighdevelopment.

Close stancewith toes pointed straight ahead: This stanceworks bestfor stimulating growth of the outer quadricep, better known as thevastuslateralis.

Wide stance with toes pointed out at least 45 degrees: This stancetargets both the vastus medialis, which is the inside head of thequadricepsneartheknee,andtheinnerthighoradductormuscles.

Toesstraight:Goodforoveralldevelopment.

Toes in: Good for maximizing outer quadriceps and inner hamstringstimulation.

Toes out: Good for maximizing inner quad and outer hamstringstimulation.

It is importanttomentionthateverytimeaquadricepsexercise isperformed,itisimperativetopushmainlywiththetoes,asthatwillemphasizequadricepsrecruitment.Forhamstringexercises,youshouldpushmainlywiththeheels,as that will emphasize hamstring/glute recruitment. In addition,there is only one main stance you should be concerned with forrecruitingyourhamstring,andthatisthewidestance(toespointedoutatleast45degrees).

BarbellSquat

This is one of the best exercises you can do to help sculptbeautifully toned and firm legs. The squat exercise is known toprovidebeneficialresultstothewholebodybecauseyouuseseveralbody muscles to synergistically join forces and execute the lift.Althoughyouarefocusingonyourthighs,don’tbesurprisedwhenyounoticeyourbuttsuddenlybeginningtofirmupandlookasifithasbeenliftedhigher.Thisexercisewillhelpprimarilydevelopthequadriceps muscles (front of upper leg), the hamstring muscles(backofupper leg), theglutealmuscles (thebutt), and the calves(backof lower leg).However, it alsowill incorporate virtually allthebody’smajormusclegroupsinonewayoranother.

PROPERALIGNMENT

Placeabareitheronasquatsafetyrackorinapowercage,makingsureyouhavethesafetybarssetjustaboutevenwiththeheightofyourthighswhenthebarisparalleltothefloor.

Walkuptothebarandplaceyourshoulderscomfortablyunderneathit,making sure that thebar restson the trapezoidmusclesandnotonthe first and secondcervical vertebrae.A shoulderpad is good touse.Youcanfindthematmostsportinggoodstores,orsimplyusearolleduptowel!

Positionyourhandsonthebarwithadoubleshoulderwidthgrip.

Now,eitherassumea ready stancebefore liftingup thebaror stepbackintoreadypositionwiththeweightalreadyonyourshoulders.Werecommendthesecondoptionasitallowsmoreroomforthemovement.Ifyouarenervousaboutsteppingbackwardswith theweight,youcan

alwaysusethefirstoption;ormaybeyoushouldre-evaluatehowmuchweight you will be lifting. Whenever you feel nervous, be smart andconsidereithergoinga little lighterorhavingaqualifiedspotterassistyou with the lift. Also, please don’t take someone’s word for being agoodspotter.Eitheraskreliablesourcesforsomeonewhoisqualified,orlookaroundforsomeonewhoyouobserveisagoodspotter.

Alwaysalignyourbody,startingfromthebottomandmovingtothetop:

First, align your feet, making sure they are about shoulder widthapartwithaslightoutwardangle.

Next, slightly bend your knees to reduce undue stress from thelowerbackarea.

Position your knees so that they are pointing directly in front ofyou.

Slightlycontractthemusclesofyourlowerbackandthemusclesofyourabdominalsection.

Stickoutyourchestwhilesimultaneouslysqueezingyourshoulderblades together. This helps to set the upper body in its properposition.

Finally,keepyourheadlevelatalltimes.Makesureyourheadandyoureyesdonotdropdownorwanderupwardexcessivelyasthisisaneasywaytoloseyourbalanceandfall.

TECHNIQUEANDFORM

Onceyouthinkyouhaveproperlyalignedyourself,repeatthealignmentsteps starting fromthebottomandmovingup.Onceyouhavesecuredyouralignment,preparetoinhaleasyoubeginyourdescentdownward.Asyouexecutethemovement,keepthefollowingpointsinmind:

Asyouaresquattingdownward,itisveryimportantthatatnotimethroughoutthemovementdoyourkneesgobeyondyourtoes.Thisputstoomuchpressureontheknees,andcanseriouslydamagethem.Hereisatechniquethatwillhelpkeepthisfromhappening:Asyoubeginyourdescent,mimicthemotionandalignmentofsittinginachair.Makesureyou keep your back as straight as possible. Thismotionwill naturallyhelpyouutilizetheproperform.

Makesureyoudon’tletyourthighsgobelowhorizontalasyoucouldinjureyourlowerbackandknees.

Asyoureachhorizontalorjustaboveit,begintoexhaleandpressoffyour feet, distributing the weight through the heel while pressingupward.Youmustconcentrateonkeepingandholdingproperalignmentthroughoutthemovement.

As you reach the topof themovement,make sureyoudonot lockyourkneessincethiswillputtoomuchstressonthekneejoint.Ifatanytime during the movement you notice yourself getting sloppy or notretainingtheproperalignment,stopimmediately!Neverjeopardizeyoursafetywithbadform.

Whenyou’vedonethedesiredamountofreps,walkthebarbackintotherackandplaceitdown.

FAQ:IhaveabadbackandI’veheardthatyoucanseriouslyinjureyourbackperformingthisexercise.

ANSWER:Squatsareoneofthegreatestcompoundmovementsyoucandoforyourentirebody.Whenperformedcorrectly,itwillbringyougreatresults.Whendoneimproperly,thesquatwillgiveyou,well,squat!Here’s thedistinction:manypeopleare injuredwhen they try thiswith incorrect form or go overboard. Going overboard includesusingtooheavyofaweight,andnottakingenoughtimeortakingtoomuchresttimebetweensets.Recent research found that back injuries are often the result ofpoor lower back muscular endurance, in other words, the back’s

ability to hold and maintain a muscular contraction. To beef upyour lower back’s muscular endurance, perform exercises thatconcentrate on your balance and coordination, like the Lunge,AbdominalCrunchontheBall,andotherrotationalexercises.

DumbbellSquat

For a change of pace you might want to alternate between thebarbell squat and the dumbbell squat. Both are very similarexercisesinthattheyemphasizethesamemusclegroups,buteachonehasitsbenefits.Withthebarbellsquatyoucanusemoreweightbecauseyoudon’thavetoholdontodumbbells.Thedumbbellsdomakeiteasiertofocusonyourform,though,andonceyoubegintoexperiencemusclefatigue,youcansimplydropthedumbbellsandstillcontinuetosquatwithoutweight.

PROPERALIGNMENT

Holdadumbbell ineachhandwitharmsextendeddownandpalmsfacingyourbody.

Alignyourbodyfromthebottomupbyfirsttakingashoulder-widthstance.

Slightlybendyourkneesandavoidlockingthemduringthisexercise.

Contract your abdominalmuscles to help support and sustain yourpostureduringtheexercise.

Stickyour chest out and simultaneouslybringyour shoulderbladesback,keepingthemtherethroughoutthemovement.

Keepyourheadlevelatalltimes,makingsureyourheadoryoureyesdonotdropdown,orexcessivelywanderupward.Thisisaneasywaytolose your balance and fall. It is preferable to look slightly above levelrather than below because looking below level can greatly affect yourequilibriumandjeopardizeyoursafety.

Ifyoufeelunstable,youmayputsmalltwopoundplatesundereachheelforstability.

TECHNIQUEANDFORM

When you think you have properly aligned yourself, repeat thealignmentstepsstartingfromthebottomandmovingup.Onceyouhavesecuredyouralignment,preparetoinhaleasyoubeginyourdescent.

Asyouaresquattingdownward,itisveryimportantthatatnotimethroughoutthemovementdoyourkneesgobeyondyourtoes.Thisputsway toomuch pressure on the knees and can seriously damage them.Hereisatechniquethatwillhelppreventthisfromhappening:Asyoubegin your descent, mimic the motion and alignment of sitting in achair.Makesureyoukeepyourbackasstraightaspossible.Thismotionwillnaturallyhelpyouutilizetheproperform.

Makesureyoudon’tletyourthighsgobelowhorizontalasyoucouldinjureyour lowerback;andthiscanalsopushthekneespast thetoes,onceagainleadingtoinjury.

Asyoureachhorizontalorjustaboveit,begintoexhaleandpressoffyour feet, distributing the weight through the heel while pressingupward. Concentrate on keeping and holding proper alignmentthroughoutthemovement.

As you reach the topof themovement,make sureyoudonot lockyourkneessinceitwillputtoomuchstressonthekneejoint.Ifatanytimeduringthemovementyoushouldnoticeyourselfgettingsloppyornotretainingtheproperalignment,stopimmediately!Neverjeopardizeyoursafetywithbadform!

Whenyou’vedonethedesiredamountofreps,squatdownonceagainand place the dumbbells on the floor or place them back on thedumbbell rack.Neverbendover topick thedumbbellsuporput themdown.Doingthiscaninjureyourlowerbackarea.

FAQ:Because I don’t have a barbell on my back, can I assume that thedumbbellsquatwillnotbothermyachinglowerback?

Answer:Whether you’re doing squats with a barbell or a dumbbell, yourbackwill be affected. Your objectivemust be tomaintain properform, anatomical alignment, and technique, from the beginninguntil the end of the exercise. if you get sloppywith any of thesethreeelements,youriskthechanceofinjuringyourlowerback.Thesquatcanbeaverysafeandeffectiveexercise, so longasyouarecautiousenoughtomakeitwork.

BalletSquat

This exercise is to be performed the same way as the barbell ordumbbellversionswiththeexceptionthatyourfootstancewillbewider than shoulder-width. This variation will yield a strongeremphasison the innerquads.Somewomenareafraid thatawidestancewillgivethemabigbuttandhips.Thisisnottrue.Awide-stance squat canactuallyhelp shape thequadricepsand the innerthighs.Youmustmakesure,though,thatyoudon’thavetoowideastance.Anoverlywidestancecancausekneeproblemsandpossiblygenerate painful groin pulls. A good stance is about 1-1/2 timesshoulderwidthwiththetoespointedoutwardataminimumof25-30 degrees. Nomatter howwide your stance, your ankles shouldalways remain in line with your knees. A good indication that astanceistoowideiswhentheanklesareoutsideofthekneesinthebottompositionofasquat.Whileyouarediscoveringthewidthofstancebestsuitedforyou,don’tworryabouttheamountofweightto use. Instead concentrate on your overall technique with youradjustedstance.

PROPERALIGNMENT

Holdadumbbell ineachhandwitharmsextendeddownandpalmsfacingyourbodyorabarbellonyourbackwithyourarmsholdingthebarbellinplace.

Alignyourbodyfromthebottomupbyfirsttakinga11/2shoulder-widthstance.

Slightlybendyourkneesandavoidlockingthemanytimeduringthisexercise.

Contract your abdominalmuscles to help support and sustain yourpostureduringexercise.

Stickyour chest out and simultaneouslybringyour shoulderbladesback,keepingthemtherethroughoutthemovement.

Keepyourheadlevelatalltimes.Makesureyourheadandyoureyesdonotdropdownorwanderupwardexcessivelyasthisisaneasywayto loseyourbalanceandfall.Wewouldratheryoulookslightlyabovelevel,ratherthanbelow,as lookingbelowlevelcangreatlyaffectyourequilibriumand jeopardizeyoursafety7 Ifyoufeelunstable,youmayputsmalltwopoundplatesundereachheelforstability.

TECHNIQUEANDFORM

When you think you have properly aligned yourself, repeat thealignment steps, starting from the bottom and moving up. Once youhave secured your alignment, prepare to inhale as you begin yourdescent.

Asyouaresquattingdownward,itisveryimportantthatatnotimethroughoutthemovementdoyourkneesgobeyondyourtoes.Thisputstoomuchpressureontheknees,andcanseriouslydamagethem.

Make sure you don’t let your thighs go belowhorizontal since youcouldinjureyourlowerback;andthiscanalsopushthekneespastthetoes,onceagainleadingtoinjury.

Asyoureachhorizontalorjustaboveit,begintoexhaleandpressoffyour feet distributing the weight throughout the heel while pressingupward.Youmustconcentrateonkeepingandholdingproperalignmentthroughoutthemovement.

As you reach the topof themovement,make sureyoudonot lockyourkneessinceitwillputtoomuchstressonthekneejoint.Ifatanytime during the movement you should feel or notice yourself gettingsloppyornot retaining theproper alignment, stop immediately!Never

jeopardizeyoursafetywithbadform!

Whenyou’vedone thedesiredamountof reps, simplywalk thebarback to the rack. Or, if using dumbbells, squat down once again andplacethemonthefloororbackonthedumbbellrack.Neverbendoverto pick thedumbbells upor put themdown.Doing this candefinitelyinjureyourlowerbackarea.

SissySquat

Thisexerciseisagreatwaytosquat,usingyourownbodyweightasresistance. You can perform this practically anywhere, and it’sespecially useful when you’re on the road. You shouldn’t try thisexercise if you suffer from knee problems, however, as it stressesthe knee. Once you’ve got the basics down, target your quadsdifferentlybytryingavariation.Forexample,usejustonearmforsupport, and use the opposite arm to hold a plate on top of yourchest.

PROPERALIGNMENT

Make sure that there is nothing behind you so if you lose yourbalanceandfallnothingwillhityou.

Standuprightwithfeelshoulder-widthapartandheelsraisedaninchortwooffthefloor.

Hold onto a stationary object such as one of the beams of a squatrack.

Ifyouarenewto theexercise, it’sagood idea touse twoarms forsupport-soyou’llneedtwobeamsofthesquatrackinfrontofyou.

TECHNIQUEANDFORM

Usingyourarmstoholdyourself,bendatthekneesandslowlyloweryourtorsotowardthegroundbybringingyourpelvisandkneesforward.

Inhale as you go down and stopwhen your buttocks almost touchyour heels. Hold the stretch position for a second. Ensure that your

hamstrings touch the calves at the bottom of the movement. Thisemphasizesthestretch!

Afterthehold,useyourthighmusclestobringyourtorsobackuptothestartingpositionandexhaleasyougoup.

Perform the determined number of repetitions after coming all thewayup to the startingpositionandpausingmomentarilyat the topofthemovement.Thismakessureyoudonotbounceupanddown,whichwouldplacemorestressonyourknees,anditalsoensuresthesquatisdonewithperfectform.

HackSquat

Whilefreeweights(likedumbbellsandbarbells)willhelptotargetyour body inmotion,machines are also a great addition to yourworkoutroutine.Thebestthingaboutmachinesisthattheyisolateabodypart,makingitverysafetousethemwhenrecoveringfroman injury in an unrelated spot. Of course, if this is the case, youshould be consulting your doctor before attempting any exercises.Form is still crucial when using machines. It’s a myth that youautomaticallyareinthecorrectformwhenseatedatamachine.Becarefultopositionyourselfcorrectly.Tryvaryingyourfootpositiontotargetdifferentpartsofyourquads.

PROPERALIGNMENT

Placethebackofyourtorsoagainstthehacksquatmachinebackpad.Makesureyourheadisupatalltimesandyourbackremainsagainstthepad.

Position your shoulders under the shoulder pads provided on themachine.

Put your legs in a shoulder-width stance with your feet on theplatform,toespointedslightlyout.

Place your arms on the side handles of the machine above yourshouldersanddisengagethesafetybars.

Yourlegsshouldbestraightwithoutlockingyourknees.

TECHNIQUEANDFORM

Begin to slowly lower the unit by bending your knees. Inhale andcontinuedownuntilyour thighsareparallel to the floor.The frontsoftheknees shouldmakean imaginary straight linewith the toes that isperpendiculartothethighs.

During themovement, yourbackwillmove along thepad (but thepadwinstayinoneplace).

Exhaleandbegintoraisetheunitbypushingtheplatformwithyourtoes,straighteningyourlegs,andreturningtothestartingposition.

Remembertopauseslightlyatthetopofthemovement,makingsurethat your lowering is as measured as possible, in order to remain inperfectform.

FrontSquat

If youarenew to this exercise, use lessweight.The squat is verysafe,butonlyifperformedproperly,andthisparticularsquatmaybe best suited for advanced athletes. If you have back problems,substitutethedumbbellsquatvariationora legpressforthefrontsquats. Ifyoudoperform thisexercise,maintainperfect formandnever slouch forward because this can cause injury. Try varyingyour stance to targetadifferentmusclegroup inyourquadriceps.Thisexerciseisbestperformedinsideasquatrackforsafety.

PROPERALIGNMENT Set thebar on a squat rack that bestmatches yourheight.A small

blockcanbeplacedundertheheelstoimprovebalance.

Bringyourarmsupunderthebar,keepingyourelbowshighandyourupperarmsslightlyaboveparalleltothefloor.

Restthebarontopofthedeltoidsandcrossyourarmswhilegraspingthebarforfullcontrol.

Liftthebarofftherackbypushingwithyoulegswhilestraighteningyourtorso.

Stepawayfromherackandpositionyourlegswithashoulder-widthstance.

Yourtoesshouldbepointingslightlyoutandyourheadshouldbeupatalltimestokeepyourbackstraight.

TECHNIQUEANDFORM

Inhale and bend your knees slowly and continue down until yourthighsareslightlyparalleltothefloor.Thefrontsofyourkneesshouldnotbepastyourtoes.Ifyoudothis,youareplacingunduestressonthekneeanddoingtheexerciseincorrectly

Raise the bar again, exhale and push the floor with your toes tostraightenyourlegsandreturntothestartingposition.

Pauseforasecondatthetopofthemovementbeforeperformingtherest of the repetitions required. This allows you to ensure you arenotusingmomentumtocontinuefromonerepetitiontothenext.

DumbbellLunge

Thisexerciseisanexcellentmovementforallofthemusclesinthelegs.Itprimarilystressesthequads,buttocksandhamstringmuscleswith a secondary emphasis on the calfmuscles. This exercise canalsobeperformedwithabarbellontheback.Thebarbellvariationcan placemore stress on the lower back, but because you do nothavetoholdthedumbbellsyoumightbeabletoconcentratebetteronyourform.Ifyoudochoosetouseabarbell,pleasemakesuretofirst practice the dumbbell version for superior balance andcoordinationofthemovement.Usethesamestepsdescribedbelowandstartoutwithnoweight,untilyoufeelcapableandconfidentaboutusingheavierweights.

PROPERALIGNMENT

Holdadumbbell ineachhandwitharmsextendeddownandpalmsfacingyourbody.

Alignyourbody from thebottomup, first takinga stancewith thefeettogetherandthetoespointingstraightahead.

Keep your knees slightly bent to avoid any stress from locking thekneejoint.

Slightlycontracttheabdominalmuscles.

Stickthechestoutwhilesimultaneouslybringingtheshoulderbladesback,keepingthemtherethroughoutthemovement.

Keepyourhead levelatall times,making sureyourheadandyoureyesdonotdropdownorexcessivelywanderupward.

TECHNIQUEANDFORM

Stepforwardwithyourrightfoot.

Bendatthekneemakingsureyoudescendslowlyandincontrol.

Asyourkneebendsandyourhipsdescend,onlyloweryourselfuntilyourleftkneeisabouttwoinchesfromthegroundandthenstop.

Whenyoustepforwardatthebeginningofthemovement,makesuretopositionyourselfsothatthekneedoesnotgopastthetoeswhenyouare in the bent-knee positionwith your left knee two inches from theground.

Begin to reverse themovement by pressing off the right foot only.Youmaynaturallywanttousetheleftkneetoassistinpushingbackup,butdonotletthishappen.Theobjectiveistofullyisolatetherightlegmuscles and use the left leg only as a balancing tool, sort of like therudderonaboat.

Makesureyoudonotusemomentumasyoupushoffwiththerightlegtoreturn.Thiswilltotallyinhibitthestimulationofthelegmuscles.

Returntothestartpositionbutdonotrest.Switchlegsandrepeatthesame movement making sure to maintain the alignment and posturethroughoutthemovement.

FAQ:Isn’tthelungenothingmorethanafancysecond-rateexercise?

ANSWER:When done correctly, lunges are actually one of the best legexercises you can do to both build and strengthen the entirety ofyourlegmuscles.

FAQ:Ifsquatscanbedangerous,whataboutlunges?

ANSWER:Anyexercisecanbedangerousifyoudon’tpayattentiontoproperform, anatomical alignment, and exercise technique. with squats,becausebothfeetareplantedontheground,bothareasofthelowerback become vulnerable. Also, because the lower back muscles(ErrectorSpinae)areworkingtoholdyourlumbarcurve,theycanbecomeconsiderablyexhaustedduringtheexercise.Lunges, on the other hand, work one leg at a time. Thisindependent work also affects the lower back muscles-butdifferentlythanthesquat.Inotherwords,whileonelegisworking,the other side of your body is actually being guarded from

exhaustion. Remember, muscular endurance is just how long amuscle can endure under tension.With squats, it’s all or nothing.Withlunges,youcanpaceyourself.Lungesalsoreallyemphasizethenegative(lengthening)phaseofthe exercise. The range of motion required to perform a lungecorrectly isalsousuallymuchgreater thanwithsquats.Makesureto step in slowly with the lunge; going too quickly can be verydangeroustoyourlowerback,knees,andmanyotherareasofthebody.

LegPress

Thelegpressmachineisagreatexerciseforallofthelegmuscles.It can be used in place of the traditional barbell squat or tosupplement your leg routine. If you are in a rush to get throughyourworkout,thiswouldbeanopportunetimetousethelegpressexerciseoverthesquat,duetothedecreasedsetuptimeforthelegpressexercise.Therearetwowaystoperformthisexercise:Onelegatatimeor

both legsat the same time. In thisbookwewilldiscuss themorecommon two-legged version. However, the execution for theexerciseremainsthesameforbothversions.Thelegpresscanalsobe performed on a plate-loadedmachine. Note: Pleasemake surenot to attempt touse veryheavyweights if youdecide to try theone-leggedversionoftheexercise.

PROPERALIGNMENT

Sitonthemachinewithyourbackonthepaddedsupportandalignyourfeetevenlyontheplatform.Theheightplacementofyourfeetontheplatformwillzoneinondifferentareasofthequadriceps.Thehigheryour foot placement on the platform the less intense the quadcontractionandthelesskneeinvolvement.

The lower your foot placement on the platform, themore intense thequadcontractionwillbe;butyouwillputalotofstressandshearforceontheknees.

Make sure thatyourbackandheadarekept flushagainst thebackpadandthatyouareseatedsecurelyintheseat.

Takeholdofthereleaseleverhandlesanddisengagethelockpins.

TECHNIQUE&FORM

Immediately take hold of the secured handles, which are usuallylocated to the sides of you. If the handles are placed in an awkwardposition, you can also take hold of the seat edge. This can help takesomestressoffthelowerback.

Withthefeetspacedevenlyapartandflatupontheplatform,slowlylowerthesledtowardsyou.

Onceagain,donotgripthehandlestootightly.

Let the sled come down to a point just before your thighs wouldtouchyourchest.Dependingonyourcondition,youmightnotwanttobring the sled this low. Monitor your individual situation. Too manytraineesdon’t allow the sled togodeepenough to sustainany typeofquadmuscle involvement,andthey’llpackontheweights.Lightentheweightandtone!

When you have reached the bottom portion of the exercise, returnbacktothestartingpositionbyslowlypushingtheplatformevenlywithbothfeet.Donotlockyourknees!Thiscouldinjureyourkneesandwillalso take the resistance off of the quads, distributing it directly to thekneejoints.

FAQ:If I have a lower back injury, is the leg press a good choice for a legexercise?Iassumethisisthecasebecauseit’saseatedexercise.

ANSWER:Actually, the legpress canbemuchmoreharmful thananyotherleg exercise, when you have an injured lower back. This doesn’t

have to be the case, so you must follow some advice to avoidfurtherinjury.Oneofthebestexercisesyoucandoonthelegpress,ifyouareconcernedwithyourlowerback,istheone-leggedpress.Workingjustonelegatatimepreventsyoufromliftingyourbackfrom its correct position. While one leg is working, the other isplantedandsupportingcorrectform.Youmustbecareful,though-don’tgotooheavy.Makesuretostaysteadyduringthemovement;any jerking can disrupt your form and possibly injure your lowerback.

VARIATION

LegExtension

Thisexercisecanbeamiraclewhenitcomestoreallyzoninginonthequadricepsmuscles, locatedrightonthefrontoftheupperlegarea. This exercise also helps strengthen the knees, which are acommonlyinjuredarea.Thelegextensionisrecommendedbymostphysicaltherapistsasagoodexerciseforkneerehabilitation.Pleasetakenote:Thekeytotheeffectivenessandsafetyofthisexerciseistochooseamachinewhosestartingpositionallowsyourtoestoberight in front of your knees. A machine in which your toes startbehindyourknees(withtheupperlegandthelowerlegatanangleofbelow90-degrees)cancauseinjurytotheknee.Therearetwowaystoperformthisexercise:onelegatatimeor

both legsat the same time. In thisbookwewilldiscuss themorecommon two-legged version. However, the execution for theexerciseremainsthesameforbothversions.Note:Pleasemakesurenot to attempt touse veryheavyweights if youdecide to try theone-leggedversionoftheexercise.

PROPERALIGNMENT

Seatyourselfonthemachineandpositionthebackpadsothatyouaresittingtotallyupright.

Thebackofyourkneesmustbepressedflushagainstthefrontoftheseat, which will help you avoid a potential knee injury caused byallowingthekneetohangovertheseatwithoutsupport.Youalsowanttomakesurethattheaxisofthekneesareinlinewiththemachineaxis,helpingtosetuptheproperalignment(biomechanics)of thekneeanddirect the maximum resistance to the quadriceps. In addition, ensurethatthestartingpositionallowsthetoestobeinfrontofthekneesand

thattheupperlegandlowerlegcreatea90-degreeangle.

Adjusttheshinrollerpadagainstthelowestpointoftheshintohelpoptimizetheshinasaleverandthekneeasthefulcrum.Thiswillagainhelptodirectthemajorityoftheresistancetothethighmuscles.Beforeyou begin the exercise, lightly grip the handles provided or grab thefrontoftheseatoneachsideofyourlegs.

TECHNIQUEANDFORM

Begin the exercise with your legs totally relaxed and your shinsbehindtherollerpadpositionedatthebottom.

Isometricallycontract thequadmusclesand slowlybegin to lift theweightbyliftingtherollerpadwiththeshins.

Asyouextendupward,stayincontrolbyallowingthequadmusclestolifttheweight.Donotusemomentumorleverage.Thisisaveryeasyexercisetocheatonbyusingquickburstsofmomentumatthebottomofthemovement,orbyleaningbackandusingleveragetolifttheweight.

Asyou reach thepointof full extension,when thepartof your legbelowyourkneeisextendedandascloseaspossibletobeinginadirectline with your upper thigh, focus only on fully contracting the quadmuscles.Sometimespeoplehavethetendencytogothroughtheexercisemotionswithoutconsciouslycontracting themuscles thatare supposedtobe liftingtheweight.As longasyoumakeagreateffort tocontractthequadmusclefullyatthetopoffullextension,youwillbetakingfulladvantageoftheexercise.

Make sure that once you get to the fully extended position of theexercise, you don’t just let the leg drop but slowly return back to thebeginningofthemovement.

As you reach thebottom,donot rest! Slowly and smoothly lift therollerpadwithyourshinsbacktofullextension.Alwaysmakesurethatyou are going through the full range ofmotion for these exercises as

doingsowillprovidethemaximummusculardevelopment.

FAQ:I’ve seen people using lots of momentum when they do this exercise.ShouldImoveasmuchweightaspossible,evenifIdon’tfeelmyquadsbeingstimulated?

ANSWER:Thepurposefordoinganyexerciseistostimulatethemusclesyouare working. In other words, if you don’t feel the muscle reallycontract (especially at the topof themovement), andyou insteadfeelyourjointstakingthebruntoftheexercise,youaredoingmoreharmthangoodtoyourbody.Thepointof thisexercise is toput fullemphasisonthe frontofyour thighs (quadriceps). If youdon’t feel thesemusclesworking,you’reeithergoingtooheavyoryoumaynotbeagoodfitforthat

machine.Somearebuiltforadifferentshapeofbody.Makecertainthat your lower back is supported by the back pad and that thebacksofyourknees lie flushagainst the seatpad.Adjust the shinpadsothatitisbetweenthetopofyourfootandyourshin.If that doesn’t work, try another leg extensionmachine and gojustheavyenoughsothatitisachallenge,butnotwhereyouneedmomentumand joint support tomove theweight.Youshouldnotbe usingmomentum. If you are, the weight you are using is tooheavy.

AdductorMachine

TheAdductorMachineisagreatisolatorfortheinnerthighmusclegroup. Make sure you do not set the machine to too wide of aposition.To increase the challengeof this exercise, sit straight upwithoutrestingyourbackagainstthebackpadasyouperformyourrepetitions.

PROPERALIGNMENT

Sitonthemachinewithyourbackstraightandheadinlinewithyourspine.

Position thepadsoneithersideso that theyrestagainstyour innerthighs.

Selecttheweightyouchoosetouse.

Usethehandlesatthesideofthemachinetoadjustthewidth(rangeofmotion)betweenyourlegs.Ingeneral,hewidthshouldcauseyoutofeelsometensioninyourinnerthighsinthestartpositionbutnotplacegreatstrainonthem.

TECHNIQUEANDFORM

Once you arc in the proper position, exhale as youbring your legstowardseachother,maintainingtensionthroughoutthemovement.

Pause for a moment at the top of the movement to eliminatemomentum.

Inhaleasyouseparateyour legsandreturn to thestartingposition.

Repeatforthesuggestednumberofrepetitions.

Ifyouhavetoexertalotofefforttobringyourlegstogether,orbeginto compensatebyusingyourbackor torso, youneed to either lightenthe weight or reduce your range of motion (the width between thepads).

AbductorMachine

TheAbductorMachineisagreatisolatorfortheouterthighmusclegroup. Machines are extremely useful when you need to workaroundaninjurytopreventfurtherharm.

PROPERALIGNMENT

Sitonthemachinewithyourbackstraightandyourheadinlinewithyourspine.

Use the handles at the sides of the machine to bring your legs towheretheyarenearlytouching.

Positionthepadsoneithersideofyourlegssothattheyrestagainstyourouterthighs.Thisisyourstartingposition.

TECHNIQUEANDFORM

Onceyouareintheproperposition,exhaleasyouseparateyourlegs,maintainingtensionthroughout.themovement.

Pause for a moment at the top of the movement to eliminatemomentum.

Inhaleasyoubringyourlegsclosertogether,returningtothestartingposition.Repeatforthesuggestednumberofrepetitions.

To increase the challenge of this exercise, sit straight up withoutrestingyourbackagainstthebackpadasyouperformyourrepetitions.

ButtBlaster

Thismachinehonestheglutealmusclesbyisolatingthemonelegata time. A freeweight alternative that works in much the samefashionisthesquat.

PROPERALIGNMENT

Selecttheweightwiththemachine’spins.

Getonyourhandsandknees.holdingontothehandlesatthefrontofthemachine.

Lift your right leg up behind you, keeping it bent at a 90-degreeangle. If the machine has a platform, place the sole of the right footagainsttheplatform.

Keepyourabdominalspulledinandyourbackflatit’simportantthatyou keep your bark as flat as a table throughout the entire range ofmotiontoavoidinjuringyourlowerback.

TECHNIQUEANDFORM

Onceyouareinthestartingposition,exhaleandpressyourrightlegupasyousimultaneouslysqueezeyourglutealmuscles.

When you reach the top position, hold for a count or two beforeloweringalmosttothestartposition.

Do not allow the platform to come entirely down to the startingposition.Thismakessureyouaremaintainingtensioninyourmusclesasyoubeginyournextrepetition.

Ifyoufeelanypaininyourlowerback,lightenupontheweightorselectadifferentexerciseforthegluteals.

Repeat for therecommendednumberofrepetitions, thenswitchtheworkinglegandrepeat.

LyingLegCurl

The lying leg curl is an exercise that focuses on the hamstringslocated on the back of the upper leg. It also affects the glutealmusclesandthemusclesofthelowerback(erectorspinae).Therearetwowaystoperformthisexercise:onelegatatimeor

both legsat the same time. In thisbookwewilldiscuss themorecommon two-legged version. However, the execution for theexerciseremainsthesameforbothversions.Note:Pleasemakesurenot to attempt touse veryheavyweights if youdecide to try theone-leggedversionoftheexercise.VARIATION:Somegymswillnothavea lying leg curlmachine, but theydohavea seated leg curlmachine.Youcanusethismachineinstead.

PROPERALIGNMENT

Thereare severalmachines for training thehamstringmuscles,butwerecommend the lying legcurlmachine. Ifyouprefer,youmayuse theseatedlegcurlmachineinstead.Botharegood;however,webelievethelying machine is superior. No matter which machine you choose, thealignmentwillbasicallybethesame.

Positionyourselfonthemachineand,asalways,beginthealignmentofyourbodystartingwithyourfeet.

Lockyourpelvisintoplacebycontractingyourabdominalmuscles.

Trytofocusonlyonthehamstringmuscles.

Whenyou’relyingdown,relaxyourupperbody.(Allowingyourbodyto stay tense during the exercisewill only negatively affect hamstring

stimulation.)Ifyoulike,youcanholdontothesetofhandles,whichareusually supplied. Just make sure you do so with a very light grip.Squeezingtoohardcanchangethefocusofresistanceinthehamstringmuscles,causingthisexercisetobelessbeneficial.Holdingtootightcanalso cause leverage to do the work for you instead of working themuscle.Remember,don’tsellyourselfshorttryingtofindtheeasywayof exercising. You are here towork, not tomake things easy. Besides,workiswhatproducesresults.

Relaxyourneckandhead.Ifyouchoosetheseatedlegcurlmachine,youshouldfollowthesameform;thatis,spaceyourfeetevenly.

Keep your knees pointed directly in front of you throughout themovement.

Contract your abdominalmuscles and relax your upper body, neckandhead.

TECHNIQUEANDFORM

Asyoubeginthemovement,contractthehamstringsbeforeactuallymovingasthiswillhelptofocustheresistanceonthehamstringmusclesandbetterstimulatethemuscles.

Driveyourheelstoyourbutt,whilepointing(thisisveryimportant)your toes toward your knees (“flexing your feet”). Itwill be the samewhether sitting or lying down. Pointing your toes towards your kneeshelps to better isolate the hamstring muscles. Refer to the pictureslabeled“relaxed”and“flexed”.

Whenyoureachyourbutt,trytoholdthatpositionforacountoftwoseconds.Thiswillhelp increasethe intensityof theexercise;and,onceagain,betterstimulatethehamstringmuscles.

Asyoudescend,dosowithaslow,controlledmovement.Whenyoureach the starting position, without rest, slowly and smoothly changedirections,movingupward once again. Following these guidelineswill

ensureyoursafetyandgreaterresults.

FAQ:ThisistheonlyexerciseI’vebeendoingformyhamstrings.isitenough?

ANSWER:You should be doing a variety of exercises that stimulate thehamstrings. While the lying leg curl machine is a great isolationexercise, there are plenty of other exercises that will incorporatepartsofthehamstringsandhelptofullydevelopthismuscle.Theyinclude, but are not limited to: stiff-legged deadlift, standing legcurl,seatedlegcurl,glute-hamraise,andstep-up.

FLEXED

RELAXED

VARIATION

StandingHamstringCurl

This version of the hamstring curl isolates the hamstringmusclesand,becauseyouareworking justone legata time,helpsyou toaddressanyimbalancesyoumayhaveinyourlegs.

PROPERALIGNMENT

Standnexttotheleverarmofthemachinesothatitistotherightofyourleg.

Hookyourrightheelundertherollerpad.Dependingonthemachineyouuse,youwilleitherbekneelingonakneelrestwithyourleftleg,orstandingwithyourleftlegonaplatform.

TECHNIQUEANDFORM

Keeping your upper right leg (from the knee to the hip) in place,exhaleandcurlyourrightfootupashighasitcango.

Atthetopofthemovement,squeezethehamstringmuscleshardandholdforonetotwoseconds.Tiesureyouareusingmuscularcontractionandnotmomentumtocurlyourleg.

Loweryourrightfootinacontrolledmotion,inhalingasyoudoso.

Repeatfortherecommendednumberofrepetitionsforoneleg,thenswitchsidestoworktheotherleg.

Ifyoufindyouarearchingyourbackorusingyourshoulderstohelpyoutocontract,youareusingmomentum.Ifthisisthecase,youshouldreducetheweightyouareusing.

Step-Up

Thereareacoupleofvariationstothisbasicexercise.Youcantryperformingall repetitionsonone legata time,aswellasusingabarbellinsteadofdumbbells.Onceagain,usingabarbellinsteadofdumbbellsprotectsyourwristsfrominjurycausedbytwisting.

PROPERALIGNMENT

Chooseaweightappropriatetoyourskilllevel.Ifyouarejuststartingout,trythisexercisewithjustyourbodyweight.

Positionyour feetshoulder-widthapart,pointingyour toes forward.Youwillbeapproximatelyhalfafootbehindanelevatedplatformlikeasteporflat10poundweightsontheground.

Holdthedumbbellsatyoursides,palmsfacingeachother.

Standupstraight,yourkneesstraightbutnotlocked,withyourchestout,shouldersback,andeyesforward.

TECHNIQUEANDFORM

Begin the movement by placing your right foot on the elevatedplatform,making sure that your heel and toemake solid contact, andneitherareofftheedge.

Stepupfullyontotheplatformbyextendingthehipandthekneeofyourrightleg.

Usetheheeltolifttherestofyourbodyupandplacethefootoftheleftlegontheplatformaswell.Exhaleasyoupushup.

Inhaleandstepdownwithyourleftlegbyflexingthehipandkneeoftherightleg.

Returntotheoriginalstandingpositionbyplacingtherightfootnexttotheleftfoot.

Repeat this exercise, alternating legs, until youhave performed thenumberofrepetitionsrequired.

Glute-HamRaise

The glute-ham raise is a great way to work your hamstrings,although it canbedangerous if youare abeginner. It’s crucial tohaveaspotterifyouarenewtothisexercise.Itcanalsobehardonyour lower back, so be careful if you have injuries. Tomake thiseasier, have your spotter assist you in getting to the uprightposition. If you are looking for a way to increase resistance, addweightbyholdingaplatetoyourchest.

PROPERALIGNMENT

You will need to use a pull-down machine for this exercise. First,adjustthepaddedsupportsofthemachineasfardownaspossible.

Kneeluprightontheseatofthemachine,facingawayfromit.Useapartner’ssupportifnecessary.

Place your ankles between the padded supports and your feet flatagainsttheplatformwheretypicallyyourthighswouldsit.Thereshouldbea90degreeanglecreatedbytheupperandlowerleg.

Holdyour armsdownbyyour sides, andkeepyour shouldersbackandyourchestup.

TECHNIQUEANDFORM

Bringyour torso forward slowly.You shouldbe thrustingyourhipsforwardandstraighteningyourkneesslightly.

Asthetorsocomesdown,inhale.

Onlyyourkneesshouldbebending.Makesureyouarenotbendingatthewaist.

Asyouexhale,pull yourbodyuprightby flexingat thekneesuntilyouarebackIntheoriginalposition.

Pauseslightlyatthetopofthemovement,thenresumewiththenextrepetition.

Stiff-LeggedDeadlift

The stiff-legged deadlift is a very good exercise for the hamstringmuscles locatedbetweenyourbutt andknees.This is alsoagreatexerciseforthelowerbackmusclesalsoknownasthe‘erectors’.Ifyou have a lower back injury, we advise that you don’t do thisexercise.Although it is a fantastic exercise to help strengthen thelowerback,ifyoualreadyhavealowerbackinjury,itcandomoreharmthangood.Ifyoudodecidetotrythisexercise,firststartoutusingnoweightatall.Bysimplygoingthroughtheexercisemotion,youcan feel thehamstringsworking.Also,alwaysmake sure thatyouhavewarmedthemusclesofthelowerbackthoroughlybeforestarting.

VARIATION:Try thisexercisewithabarbell tobest supportyourwrists.

PROPERALIGNMENT

Chooseaweightforyourbarbellordumbbells,makingsurethatitislightenoughtopracticeperfectform.

Positionyourfeetshoulder-widthapart,pointingstraightaheadatalltimesduringthemovement.

Positionyourhandsonthebarbellwithagripwiderthanyourfeetposition.Yourhandspositionedslightlyoutsideyourfootstanceshouldbeadequate.

Stand up straight and hold the barbell across your thighs or thedumbbellsatyoursidewithyourpalmsfacingtowardyourlegs.

The object here is to keep your legs completely straight, stayinglocked at the knee joints andbending forward at thewaist. It is very,very important to make sure you keep your back completely straightwhile bending forward. We recommend that as you bend down, youkeepyourheadandeyes looking straight aheadand level. If you lookdownattheground,youwillbeverylikelytohyper-flexyourspineandcausealowerbackinjury.

TECHNIQUEANDFORM

Beforeyoubegin theexerciseand throughout theexecution,youmustdirect all of your focus to the hamstringmuscles of the rear thigh, tohelpactivatethemevenmore.“Putyourmindinthemuscle!”Whenyoureturn to the starting toppositionof theexercise, focuson theerectormusclesofthelowerbackbyslightlyarchingthespineandstickingthechestout,contractingthoselowerbackmuscles.

Withyourbodystraight, legs lockedandarmshangingdown,begintheexercisebybendingoveratthewaist.

Rememberto lookstraightaheadasyoubendover.Youreyesmustbelookinglevelwithyourbodyasyoureachparalleltothefloor.

Asyoubendover,concentrateonthehamstringmusclesofthethighandmakesureyourbackisstraightasyouloweryourself.

Asyoureachapointwhereyourtorsoisparalleltothefloorandthebar or dumbbells are fairly close to touching the floor, slowly andwithout rest begin lifting your body back up from the waist,concentratingonfocusingalloftheworktothehamstringmusclesofthethigh.Do not use anymomentumduring thismovement, especially atthisposition!Youwillreallyfeelthehamstringmusclescontractinthelower position as you slowly change directions and begin your wayupward.

Keepyourheadandeyeslookingstraightaheadasyoureturntothestandingposition.

As you return to the start position, really contract your hamstringmuscles,butdon’tstopthere.Asyoustandstraightup,stickyourchestwayoutandslightlyarchyourspinewhileyoucontractthemusclesofthelowerback.

Hold that position for only one second, then slowly and smoothlybegin lowering your body again, maintaining the same exact form aswhenyoubegantheexercise.

VARIATION

FAQ:Iseemanypeopledoingthisexerciseandtheyarelookingdownatthegroundwhiledoingit.

ANSWER:Lookingatthegroundwhiledoingthisoranyexerciseinasimilarstance (for example, squats, lunges, deadlifts, etc.), can bedetrimentaltoyoursafetyandcouldeven“hamstring”yourresults.Looking down at the ground while doing this exercise round outyour lower back and puts your lower back muscles in a veryvulnerable state. When you round the low back instead of

maintaining a lumbar curve, you have a very good chance ofstrainingthelowerbackmuscles.

StandingCalfRaise

Thestandingcalfraiseisagreattoolforbuildingqualitycalves.Byusing a pair of dumbbells to hold at your sides, you can createbeautifullysculptedcalvesintheprivacyofyourhome.Ofcourse,you’ll want to get yourself a pair of dumbbells that you can addextraweightto.Iwouldrecommendapairofdumbbellswhicharemadetoholdheavierweights.Therearetwowaystoperformthisexercise:Onelegatatimeor

both legsat the same time. In thisbookwewilldiscuss themorecommon two-legged version. However, the execution for theexerciseremainsthesameforbothversions.Note:Pleasemakesurenot to attempt touse veryheavyweights if youdecide to try theone-leggedversionoftheexercise.Ifyourgymmopsfrequently,pleasemakesuretodrytheareaor

machinepadbeforedoingcalfraises.Youcouldbeseriouslyinjuredifyourfeetslipofftheplatform.

VARIATION:Avariationofthestandingcalfraiseisusingjustoneleg.Forthis,youshouldmakesuretohaveafixedobjectnearbyassupport, like the beamof a squat rack. Simplywork one leg at atimebyholdingtheotherbehindyou,bendingitsknee.

PROPERALIGNMENT

Forthemachine:

Settheweighttoaresistanceyoucanhandlewhilepracticingperfectform.

Stepontheplatformandtakeholdofthegripbarsonthesidesoftheshoulderharness.

Withyourfeetpointingstraightahead,placeyourtoesandtheballsofyourfeetontheplatform.

Set the shoulder pads so they will be slightly lower than yourshoulderswhileyouareinthisposition.

Bend at the knees and position your shoulders underneath theshoulderpadscomfortably.

Standupstraightsothatyourshoulderslifttheshoulderpads,whichwilllifttheweightplatesup.

Keep your knees pointing straight ahead and keep them bent veryslightlyduringtheexercise.Thebent-kneepositioncanhelpstretchthecalvesinthelowerpositionandwillsaveyourlowerbackintheupperposition.

Makesuretokeepyourbodystraightduringtheexercise.Becarefulnot to bend at the waist during any portion of the movement orhyperextendyourbackatthetopofthemovement.Doingeitherofthesecaninjureyourback.

Stick your chest out and keep your shoulders squared at all timesduringtheexercise.

Keepyourheadstraightandlevelandlookstraightaheadatalltimes.

Fordumbbells:

First,pickupthedumbbellsandstandinfrontofaplatform,whichshouldbeabout1inchhigh.

Stepontotheplatformandpositionyourfeetacoupleofinchesapart.

Bringthedumbbellstothesidesofyourbody,withyourpalmsfacing

eachother.

Placeyourtoesandtheballsofyourfeetontheplatform.

Keep your knees pointing straight ahead and keep them bent veryslightlyduringtheexerciseasthebentkneepositioncanhelpstretchthecalvesinthelowerpositionandwillsaveyourlowerbackintheupperposition.

Youmustmakesuretokeepyourbodystraightduringtheexercise.Becarefulnottobendatthewaistduringanyportionofthemovementorhyperextendyourbackat the topof themovement.Doingeitherofthesecaninjureyourback.

Stick your chest out and keep your shoulders squared at all timesduringtheexercise.

Keepyourheadstraightandlevelandlookstraightaheadatalltimes.

TECHNIQUEANDFORMThetechniqueandformwillbethesameforboththestandingmachineandthestandingdumbbellraise.

Keeping your body as straight as possible, lower yourheels towardthefloorandslowlybringthecalvestoafullstretch.

Holdthispositionforacountofonesecond.Fromthisposition,withoutmomentum,pushofftheballsofyourfeetandcomeupontoyourtiptoes,pushingashighoffthetoesaspossible.Contract the calves as hard as youpossibly can and concentrate all ofyoureffortsondoingso.Holdthispositionforaonesecondcount.

Slowlybeginloweringyourbodytothestretchposition,makingsureyoumakethecalfmusclesendurethenegativeportionoftheresistance.

Asyoureachthebottomposition,withtheheelspointingtothefloor,make sure you do not allow your heels to drop too fast.Go slow and

focusonthestretchingofthecalfmuscles.

VARIATION

Multi-DirectionalCalfRaise

Byperformingaseriesofcalf raisesatdifferentangles,youtargetall the muscle fibers involved in providing your calves withcompletedefinition.Forthisexerciseyouwon’tbeabletoachieveafullstretchatthebottomunlessyouareonsomekindofplatform,butitiseffectiveevenwithoutone.

PROPERALIGNMENT

Standwithyourtorsoupright,holdingtwodumbbellsinyourhandsbyyourside.

Keepyourabdomenpulledinandyourshouldersback.Lookstraightahead.

TECHNIQUEANDFORM

With your toes pointing straight ahead, raise your heels off of thefloorasyouexhalebycontractingthecalves.

Hold the top of the contraction for a second, then inhale whileloweringyourheelsslowlytothestartingposition.

Repeatforthedesirednumberofrepetitions.

Moveyourfeetintopositionforthenextsetofrepetitionsbypointingyourtoestowardseachother,makingaboutasix-inchgapbetweenyourheels.Raiseyourheelsoffofthefloorasyouexhalebycontractingthecalves.

Hold the top of the contraction for a second, then inhale whileloweringyourheelsslowlytothestartingposition.

Repeatforthedesirednumberofrepetitions.

Move your feet into position for the next set of repetitions bytouching your heels together and pointing your toes out to the sides.There should be about a six-inch gap between your toes. Raise yourheelsoffofthefloorasyouexhalebycontractingthecalves.

Hold the top of the contraction for a second, then inhale whileloweringyourheelsslowlytothestartingposition.

Repeatforthedesirednumberofrepetitions.

SeatedMachineCalfRaise

This exercise primarily targets themuscle located underneath thegastrocnemius.Thismovement isanexcellent tool for shaping thecalves.But,althoughyoumight think that thisexercisealonewilldevelopthecalves,itwon’t.Youmusttrainthecalvesoverdifferentangles to truly develop the calfmuscles into awork of art. Somewomenareconcernedthatdirecttrainingoftheircalveswillmakethemlookmasculine.Don’tworry,itwon’t!Yourcalveswillalwayslookfeminine,buttheywillnowhaveasexyandmusculartonetotheirappearance.

VARIATION: As a variation. try the standing machine calf raise,whichtargetsthesamemusclegroup.Ifyouhaveanyupperbodyweaknessorinjuries,especialyintheshouldersorback,youshouldnotattemptthisvariation.

PROPERALIGNMENT

Chooseaweightwithwhichyoucanpracticeperfectform.Theobjectistousegoodformratherthanjusttryingtoliftagargantuanamountofweight.

Sitdownandpositionyourfeetontheplatform.

Withyourfeetpointingstraightahead,placeyourtoesandtheballsofyourfeetontheplatform.

Place thepaddedsupporton topofyour thighs.Makesure that thepadfitssnugagainstthethighclosetothekneeratherthanhighontopofthethigh.

Positionyourhandsonthesidesofthethighpad.

Keepyourtorsostraightanddonotleanforwardorbackwardduringtheexercise.

Keepyourheadstraightandlevelandlookstraightaheadatalltimes.

TECHNIQUEANDFORM

Onceyouareinpositionandreadytobegintheexercise,loweryourheelstowardthefloorandslowlybringthecalvestoafullstretch.

Holdthispositionforacountofonetotwoseconds.

Fromthisposition,withoutmomentum,pushofftheballsofyourfeetandcomeupontoyourtiptoes,pushingashighoffthetoesaspossible.Contract the calves as hard as youpossibly can and concentrate all ofyour efforts on doing so. Hold this position for a one to two secondcount.

Slowly begin lowering your body back once again to the stretchposition, making sure youmake the calf muscles endure the negativeportionoftheresistance.

Asyoureachthebottomposition,withtheheelspointingtothefloor,make sure you do not allow your heels to drop too fast.Go slow andfocusonthestretchingofthecalfmuscles.

VARIATION

DonkeyCalfRaise

Thisisagreatexerciseforthecalvesbecauseithelpstodeveloptheentire calf musculature. You have the option of performing thisexercise in a few different ways. One way is with the use of aspecially designed machine called the donkey calf press. Anotherway, is to use the assistance of another person. The form andtechniquearevirtuallyidenticalexceptthatyourassistantactuallysitsonyou!Wehavealsocomeupwithourownvariationofthedonkeycalf

raise.Most of the gyms you frequent will have a piece of fitnessgear called the “Dip Belt”. It is a leather belt with an attachedchain,allowingyoutoaddweightplates.Lookatthepicturebelowtoseehowitlooksandhowitisused.Insteadofusingamachineoranassistant,yousimplystrapthebelttoyourwaist,addweightandbegin.Followthesamestepslistedbelowwiththeexceptionofstep#4inproperalignment.

PROPERALIGNMENT

Takeafirmgriponabarortherailofastaircase.

Bendoveratthehips,sothatyourtorsoisparalleltothefloor.

Placeafourtofiveinchplatformorpieceofwoodbeneathyourfeet.

Haveyourassistant situpon the lumbar regionofyour lowerback,makingsurethatheorsheissecure.Yourassistantmustbesurenottomovearoundoroneofyoucouldbeseriouslyinjured.

TECHNIQUEANDFORM

Makesurethatyouaresecureandinstablealignment.

Beginbypressingupontothetipsofyourtoes,focusingontheentirecalfarea.

Pressupashighasyoucanandbrieflyholdthecontraction.

Slowly loweryourself, bringing theheelsdown towards thegroundforadeepstretch.Donotgotoodeep.

CalfPress

This particular exercise zones in on the gastrocnemiusmuscles ofthe calves. It is performed on the same machine you use for legpresses.This is anexcellent alternative to standing calf raises andforpeoplewithlowerbackinjuries.At the top of the movement, make sure to really squeeze. The

next time you’re in the gym, look at how the average personperforms a calf press or raise. You’ll notice that their range ofmotionisextremelyshallow.Thismightbebecausetheyareusingtoomuchweightortheysimplydon’tunderstandtheimportanceofgettingafullrangeofmotion.Ifyoudouseafullrangeofmotion,youcandolessworkandstillseemuchbetterresultsthansomeonedoingmuchmoreworkwithalimitedrangeofmotion.Pleasenote:Ifyoudohaveaninjurythatpreventsyoufromusingafullrangeofmotion,pleasegoaccordingtowhatworksbetterforyou.

VARIATION:Thecalfpressmayalsobeaccomplishedonaplate-loadedmachine.

PROPERALIGNMENT

Stepontotheplatformofthemachineandplaceyourfeetabout3-5inchesapart.

Loadthemachinewiththedesiredresistance.

Positionyourfeetontheplatformsoonlytheupperedgeofyourfeetrestsontheplatform.Theotherhalfwillhangofftheplatform.

Takeholdofthehandles,usuallylocatedtothesidesofthemachine.

Try to keep the legs straight during the exercise with your kneesslightlybent.

TECHNIQUEANDFORM

Maintainingyourform,raiseupontothetipsofyourtoesashighasyoucanandhold.

Focusoncontractingthecalfmusclesatthispoint.Itisonethingtojustdothemovement,itisanothertointenselyparticipateinit!

Slowly lower yourself, bringing the heels towards you for a deepstretch.Donotgotoodeep.

FAQ:

WhenIperformthecalfpressshouldIkeepmykneeslocked?

ANSWER:

Locking out your knees can not only damage your knees, butactually takes away from stimulating your calfmuscles. Youmaythink that locking out your knees helps you to fully contract thecalves,butyouwillactuallybeabletogetabetterrangeofmotionbykeepingaslightbendinbothknees.

VARIATION

TibiaRaise

Thisexerciseworks the frontofyourcalves,anddependsonyourbody weight as resistance. If you’re interested in making it moredifficult and need to add resistance, you can hold a dumbbellbetween your feet (squeezing your feet together to grip thedumbbellsecurely).

PROPERALIGNMENT

Pullacalfblockorothertypeofraisedplatformuptoafixedobjectthatcansupportyourweight(likeasquatrack].

Stepupontothecalfblock,placingyourheelsontheforwardedge.Yourfeetshouldbefacingstraightahead,withtoespointingdownandyourlegsslightlylessthanshoulder-widthapart.

Reachoutwithonearm toholdonto the fixedobject tokeepyourtorsoinbalance.Youshouldnotbeusingtheobjecttotakeawayfromtheresistanceoftheexercise.

TECHNIQUEANDFORM

Lower your toes until they are at a comfortable positionwith yourheelssolidlyonthecalfblock.

Nowexhale,andraiseyourtoestowardsyou.Pointthemupashighaspossible.

Holdonesecondinthecontractedposition.

Inhalewhileloweringyourtoesbacktotheoriginalposition.

Pauseforamomentatthebottomofthemovement,thenrepeatfortherecommendednumberofrepetitions.

Chapter7Back

Thebackiscomposedofseveraldifferentmuscles.Wewill focusontheverybestexercisesfordevelopmentofthebackregion.Atonedandfirmbackmakesyourwaist seem smaller and helps to keep your posturalalignmentniceandstraight.DonotworryaboutthatV-Taper look that some men are obsessed with

achieving. These exercises and the outlined programwill not put slabs ofmuscle on your body, unless ofcourseyourobjectiveistoattainthatlook.Bytheendof the program,what youwill see is your body, thewayyouexpectedtoseeit,beautiful!Payattentiontothe proper alignment, technique and form principlesasthiswillhelptoensureyoursuccess.For immediate Body Sculpting Bible support &coaching directly from James & Hugo, please visitwww.BodySculptingBible.com

EXERCISESTHATUTILIZEVARIOUSHANDPOSITIONSANDHOWEACHVARIATIONCANAFFECTDIFFERENTMUSCLEGROUPS

Mostpeopledonotrealizejusthowpowerfulaslightvariationinyourhandgripandhandpositionontheexercisebarcanbe.Eveninvirtuallyidentical exercises, variation of your hand placement can stimulatecompletelydifferentareasofmuscleconcentration.Whetheryouchooseawide-griporanarrow-grip,anoverhand-gripor

anunderhand-grip,theareaofmuscleconcentrationwillinsomewaybedifferent.Theenormousvarietyofexercisebarattachmentsavailabletousfurtherenablesustoattachmanydiverselyshapedattachmentbarstoapulley cable system. (If youareunawareof the large assortments ofattachmentbarsavailabletoyouandhoweachworks,refertothewebsiteresourcepageinthebackofthisbookforfurtherinformation).Youcanperformexercisemovementsthatarealmostidenticaltoone

another,butadifferenceinexercisebars,handplacement,grippositionand themechanics of the body, can result in the stimulation ofmanydifferentmusclegroups.Let’s take pull-ups as an example. If you look at the differences

between the wide-grip pull-up and the narrow-grip pull-up, you willnotice that the wide-grip pull-up utilizes a wide and overhand gripplacement. The narrow-grip pull-up utilizes a narrow and underhandgripplacement.Nowtakeamomentandthinkaboutwhatmusclesareprimarilyworkingwhenyouperformawide-grippull-uporawide-grippulldown.Becauseof theoverhand-gripyou takewith theseparticularexercises, muscles such as the forearm muscles (extensor muscles),shouldermuscles(deltoids),andthebackmuscles(latissimusdorsianderectorspinae)willtakeamajorityoftheworkeffortsnecessarytocarryoutthesemovements.Duringtheunderhandnarrow-grippull-up,becauseofyourunderhand

grip placement, the biceps muscles take the role of prime musclesinvolved during exercise execution. Although your focus should be tokeepthebiceps frombecoming involvedtoomuchduringthisexercise

andtoinsteadconcentrateonstimulationofthebackmuscles,itcanbeextremely difficult, if not impossible to completely avoid theparticipationofthebicepsmuscles.Inordertofurtherincreaseyourfocusonspecificmusclegroups,youshould practice the mind/muscle connection and muscle controltechniquesfoundwithintheZone-Tonemethod.

Bent-OverBarbellRow

Thebent-overbarbellrowisanexcellentexerciseforthemusclesofthemidback.Itplacesprimaryemphasisonthemidbackmusclesand the outer back muscles (latissimus dorsi) with a secondaryemphasis on the on the lower back, rear deltoids and bicepsmuscles. Please don’t rush into usingweights that are too heavy,which minimizes results and can give you a serious lower backinjury.Ifyouuseproperformwithlighterweights,yourresultswillbeterrificandyou’llbeliftingmoreweightinnotime!

PROPERALIGNMENT

Placeabarinfrontofyouontheground,oronaracklevelwithyourhips.Placingthebaranyhigherwilljustmakeitharderforyoutoliftitwhentheweightsareincreased.

Alignyourfeetaboutshoulderwidthapart.

Makesureyourkneesarepointingdirectlyinfrontofyouthroughoutthemovement.

Bend over at the hips, making sure that your lower back is notslumpedover.Tomakesureofthis,squeezeorcontractyourabdominalsectionwhileslightlyarchingyourlowback,mimickingyourselfsittingin a chair. Do not bend over all theway as this can injure the lowerback.Bendingatthehipstoapositionwhereyourupperarm(triceps)canstillfollowdirectlytowardstheceilingissufficientforbackmusclestimulation.Ifyoustandtooupright,thispositioningwillnotsufficientlyactivate the backmuscles. You can recognize thismistake by noticingthat thebackofyourarms (triceps)arenot followingdirectly towardstheceilingandthefocusofmuscleactivationinthiscasewillmostlikely

bethetrapezoidmuscles.Youmustbebentovertoadegreewheretheelbowswill naturally remain close to the body.At the same time, thebackofthearms(triceps)followarow-likemovement,directlytowardstheceiling.

Pickup thebarusing either apalms-downor apalms-upgrip.Thepalms-downgrip is recommended forbeginnersaswith thisgrip theretendstobelessbicepsinvolvement.Advancedtraineescanbenefitfromapalms-upgripasitstressesthe“lats”inamoredirectmanner.

Stick out your chest while slightly squeezing your shoulder bladestogether.Thiswillpositionandkeepyourbodyintheproperalignmentthroughout the movement. Holding these alignment positionsthroughouttheexercisewillhelpmakesurethatstimulationremainsinthebackmuscles.

Keep your head up and looking straight ahead throughout themovement.Thiswillhelpyoukeepyourbalanceandmake iteasier tomaintainthedescribedposition.

TECHNIQUEANDFORM

As you pick up the bar, think about what muscles you are about toexercise.The latissimusdorsi, alsoknownas the “lats,” are locatedontheoutermostsideofthebackandareagoodpointfocus.

Alignyourbodyinthecorrectposturalalignment.

Letthebarhangdown.

Keeptheelbowsslightlywiderthanshoulder-width.

Slightlysqueezetheshoulderbladestogether.

Beginrowingtheelbowsuptowardtheceiling,allowingthebackofthearms(triceps)toleadthemotion.

Drive the elbows and back of the arms upward until the barbell is

touching your lower belly and you are able to fully contract the backmuscles.Imaginethatthereisanegginthemiddleofyourback.Yourobjectiveforeachrepetition,whenthebarisbeingpulledtoyourbelly,istocracktheeggwithyourbackmuscles.

Trytosqueezeandholdthatpositionfora2-secondcount,focusingon an intense contraction of the backmuscles.When you consciouslysqueeze the muscles at the top of the movement, you isolate specificmuscles,increasetheirinvolvement,andoptimizeyourworkout.

Beginyourdescentdownwardwithaslowandcontrolledmovement.

Asyoureachthebottom,slowlyandsmoothlybegin themovementupwardagainwithoutresting.Makesurethatnomomentumisinvolvedwhilechangingoverfromthebottompositiontotheupwardmovement.Once again,whenyour form starts to get sloppy, STOP!Either reducetheweightortakearestinpreparationforthenextset.

FAQ:I sometimes see people bent over to a degree where their torso iscompletelyparalleltothefloor.Isthissafe?

ANSWER:No.Whenyoubendoverthatmuch,youaremore likelyto injureyourlowerback.Itisveryimportanttomaintainalumbarcurveinyour lowerbackduring this typeof exercise. If youend towhere

your torso is parallel to the floor, it is not going to make theexerciseanymoreeffective-andisfarmoredangerous.

DumbbellOne-ArmRow

Thedumbbellrowemphasizesthesamesetofmusclesasthebent-over barbell row with the added benefit of less lower backinvolvement.Inaddition,thisexerciseallowsyoutofocusmoreonthebackmusclesbecauseyouwillbedoingonesideatatime.Therearetwowaystoperformthisexercise:onearmatatimeor

both arms at the same time (in which case the exercise will beidentical to barbell rows except for the fact that thepalmsof thehandswill be facing you). In this bookwewill discuss themorecommon one-arm version. This exercise variation is great if youhave back problems or are concerned that you have not yetmasteredthebent-overrowexercise.

PROPERALIGNMENTThisexerciseisverysimilartothebent-overrow.Youwillbeexercisingthe samemuscle group, the backmuscle; however,with the dumbbellrowyourpositionwillbedifferentandyouwillbeexercisingonelimbatatimeasopposedtotwo.

Tostart,pickupadumbbellthatislightenoughtofocusprimarilyonform.Manypeoplefindthatpracticingperfectformwithalightweightis much easier than practicing with no weight. The reason for this isbecause the resistance helps you to feel the desired muscle beingexercised,makingiteasiertoisolateandstimulatethatmuscle.

Findabenchandsetthedumbbellattherightsideofit.

Positionyourrightfootonthefloorwhilepositioningyourleftkneeon the bench. Your left hand should be positioned slightly in front ofyourbodyonthebench.Leanslightlyintoyourlefthandtohelpsupport

yourbodyweight.Hereyouwillbetrainingtherightsideofyourback.

Pick up the dumbbell with your right hand while remembering tosupportyourbodyweightwithyourlefthand.

Yourbackshouldbeparalleltothefloor.Thebackshouldbeflatasyouleanoverfromthehipsandyoushouldbelookingstraightaheadtohelp maintain balance and form. Do not look down or up during theexercise.

TECHNIQUEANDFORMAsyoupickupthedumbbell, thinkaboutthemuscleyouareabouttoexercise; the right side of the back called the latissimus dorsi, or the“lats.”

Alignyourbodyintheexercise’scorrectposturalalignment.

Letthedumbbellhangdown.

Slightlylifttherightshoulderblade,makingsurethatitmaintainsalevelposition.

Beginrowingtherightelbowuptowardtheceiling,allowingthebackofthearms(triceps)toleadthemotion.

Rowtherightelbowandbackoftherightarmuptowardstheceiling,androwasfarasyoucanuntilthebackofthearmandelbowreachthelevelofthetorso.Makesurethatyouarefullycontractingtherightsideofthebackmuscles.Imaginethatthereisanegginthemiddleofyourmid-back. Your objective, when the dumbbell is being rowed, is tosqueezetherightsideofthebackmusclestotheleftandcracktheeggwithyourbackmuscles.

Try to squeeze and hold that position for a two-second count,focusingonanintensecontractionofthebackmuscles.

Beginyourdescentwithaslowandcontrolledmovement.

Asyoureachthebottom,slowlyandsmoothlybegin themovementupwardagainwithoutresting.Makesurethatnomomentumisinvolvedwhen changing over from the bottom position back to the upwardmovement. Again, when your form starts to get sloppy, STOP! Eitherreducetheweight,ortakearestinpreparationforthenextset.

FAQ:I always see guys using big weights during this exercise. I want apowerfulback.HowheavyshouldIgo?

ANSWER:Haveyoueverpaidcloseattentiontothepeopleusingthosehugeamountsofweightforthisexercise?Often,thepersonisbarelybentoverandisusingmoremomentumthanaslingshot.Theobjectiveofthisexerciseistostimulatethebackmuscles.Letthemusclesyouintend to stimulate do thework, not your ego! Thatwill get youyoursculptedback.

Two-ArmRow

Thisisagreatexerciseforyourback,butimproperformcouldleadto injury. This exercise is not recommended for peoplewith backproblems. Instead, trya seated low-pulleyrowwithav-bar.Makesure youmaintain perfect form for this exercise and never slouchtheback forwardas this can causeback injury. If youarenew tothisexercise,beginusingasmallamountofweight.

PROPERALIGNMENT

Holdadumbbellineachhandwithyourpalmsfacingyourtorso.

Yourkneesshouldbebentslightly,headup,andyourshouldersback.Theweightsshouldhangwithyourarmsperpendiculartothefloor.

Now,pushyourtorsoforwardbybendingatthewaist,keepingyourbackstraightuntilitisalmostparalleltothefloor.

TECHNIQUEANDFORM

Whileholdingyourtorsostationary,exhaleandlifethedumbbellstoyourribs.Keepyourelbowsclosetoyourbody.Youshouldnotbeusingyourforearmsforanythingbutpositioning.

Atthetopofthecontraction,squeezeyourbackmusclesandholdforonesecond.

Slowlylowertheweightstothestartingposition,inhalingasyoudoso.

WideGripPull-UptoFront

Thepull-upisaverychallengingbackexercise.However,itsabilitytodeliverquickresultsandfunctionalupperbodystrengthmakesitwellworthitsweightingold.Itsmainemphasisisonthe“lats”andthemid-backmuscles. There is no involvement of the lower backmuscles in this exercise. Secondarymuscles involved are the reardeltoidsandthebiceps.

Note: If you cannot pull up your own bodyweight, don’t worry,most people can’t (and not justwomen, butmen too!). There aretwo things that you can do. If your gym has Gravitronmachines(machinesthatassistyouinpullingandpushingyourbodyweight)feelfreetousethose.Ifyourhealthclubisnotequippedwithsuchmachines, then either have someone provide the assistance (as inthepicturesonthefollowingpage)orusethepulldownmachines.Then,whenyougetstrongenough,feelfreetostartdoingpull-ups.

PROPERALIGNMENTThepull-upfocusesonthenaturalresistanceandmechanicsofthebody.Toomanypeopleperformthisexercise incorrectly.Theyuse toomuchmomentum,donotuseafullrangeofmotion,orsimplydonotknowthepropertechniqueandformtofollowforoptimumresults.

Tostart,takeholdofanoverheadbarwithanoverhandgrip.

Alignyourbodybyspacingyourhandsaboutshoulder-widthapart.It’simportanttorealizethatdifferenthandspacingwillsometimesfocuson onemusclemore than another.We recommend a grip 1 1/2 timesyour shoulder width since it will help keep the biceps from beingstimulatedandisagreatpositionforbackmusclestimulation.

Contract your abdominal section to help sustain your posturalalignmentthroughoutthemovement.

Stick your chest out while depressing your shoulders (downward),whichwillhelpsustaintheintendedmusculatureoftheback.

Throughoutthemovement,alwayskeepyourheadandeyeslookingup.Knowing that youmust reach your target position at the top addsthatextrapush.

TECHNIQUEANDFORM

Holding onto the bar with an overhand grip 1 1/2 times yourshoulder width, let your body hang while bending your knees andcrossingyourfeet.

Keepyourelbowsaswideasyoucanwhileyoupushyourbodyup.

Asyouarepullingup,makesureyourchestisstickingoutasmuchaspossible.Yourshouldersshouldbedepressed(downward)andasrelaxedaspossible.

Whenyoureachthetop(whichwillbewhenyoucannolongermoveupwardwhilemaintaining theproperalignment), consciously focusonsqueezingandcontractingthebackmusclesashardasyoucan.Trytoholdthatcontractionforatleastonetotwosecondstohelpisolatethebackmuscles.

As you begin your descent, slowly lower your bodywhilementallyfocusing on the backmuscles being activated.When you feel yourselffatiguingorlosingcontrolonthewaydown,trytopullbackup.You’llnoticethatasyougettired,evenyourbestattempttopullyourselfbackupwillnotstopyourdescent.This techniquewilladdsomeadditionalintensityandoverallstimulationofthebackmuscles.

Forafullrangeofmotion,letyourarmsstraightencompletelyatthebottomofthemovement.Mostpeopleonlycomedowntwo-thirdsofthe

wayand leaveoutperhaps themost importantportionof theexercise-the fully stretched position. Next, slowly and smoothly begin thetransitionupwardonceagainwithoutusinganymomentum.

FAQ:In the exercise description, you mention depressing the shouldersdownward.HowdoIdothisandwhy?

ANSWER:Depressingtheshouldersdownwardhelpstotakesomeoftheinitialstimulusaway fromthe trapezoid, rhomboid,and teresmusclesofthe upper back. these muscles are naturally stimulated during a

pull-up.When you lower your shoulders, youwill help block theassistivemusclesandforcethelatstobecometheprimaryworkingmuscles.

NeutralGripPull-Up

Thepull-upisadifficultexercisethatrequiresalotofupperbodystrength.Thisversionwidensthelowerlatsandthesmallserratusmuscles on the lower outside of thepecs. Thepull-up candeliverfast results and functional upper body strength. It focuses on thenaturalresistanceandmechanicsofthebody.Itiseasytoperformit incorrectly.Donotusemomentum: it isnecessary toperformafull range of motion in order to see results. Always use propertechniqueandform.Ifyoudonothavethestrengthtodothisexercise,useapull-up

assistmachineifavailable.Thesemachinesuseweighttohelpyoupushyourbodyup.Anotheroption is tohavea spotterholdyourlegs. If neither of these two options is available, substitute apulldownusingtheV-barattachment.If you are looking to add weight to this exercise, try using a

weightbelt.

PROPERALIGNMENT

Reachuptograspapull-upbarwithapalms-facinggrip.Holdyourbodysteady;keepyourheadandeyeslookinguptheentiremovement.Knowing thatyoumust reachyour targetpositionat the topadds thatextrapush.

Stickyourchestoutandleanbackslightlyinordertobetterengageyourlatmuscles.

Contract your abs–this helps you sustain your postural alignmentthroughoutthemovement.

TECHNIQUEANDFORM

Pull your torso up, using your lats, and contract your abs whileleaningyourheadbackslightlysothatyoudonothityourheadonthechin-up bar. Stick your chest out asmuch as possible. Your shouldersshouldbeasrelaxedanddepressedaspossible.

ExhaleandcontinueuntilyourchestnearlytouchestheV-bar.

Hold for a second or two, at least, in this contracted position-consciously focusingon squeezingandcontracting thebackmusclesasmuch as possible. Holding the contraction helps to isolate the backmuscles.Then slowly lowerback to the startingpositionasyou inhaleandfocusonyourbackmusclesbeingactivated.Whenyoufeelyourselffatiguing or losing control on thewaydown, try to pull backup.Youwillnoticethatasyougettired,evenyourbestattempttopullyourselfbackupwillnotstopyourdescent.Thiswilladdtotheoverallintensityandstimulationofthebackmuscles.

Forafullrangeofmotion,letyourarmsstraightenoutcompletelyatthebottomofthemovement.Thefullystretchedpositionisperhapsthemost important segment of the exercise. Lowering slowly and withcontrolisessential.Itenablesyoutoreapthemuscle-buildingbenefitsofthenegativeoreccentricphaseofanexercise[thephaseduringwhichyouelongateyourworkingmuscles).

Withoutrestingorusingmomentum,repeatthisexerciseslowlyandsmoothlyfortherecommendednumberofrepetitions.

FAQ:I rarely ever see anyone doing pull-ups. Aren’t pulldowns a moreeffectivebackexercise?

ANSWER:Thereasonwhyyouprobablydon’tseemanypeopledoingpull-upsinyourgymiseitheryourgymdoesn’thavepull-upbarsor,morelikely, the exercise is too difficult for most people to do. Thisdoesn’t mean that because pull-ups are difficult, you should shyaway from them. Yes, pull-ups take some practice to perfect, but

onceyougetthehangofthem,theycanquicklybecomeoneofthemostproductiveandchallengingupperbodyexercises.Theonlywayyoucanprogressatdoingpull-upsistopractice.Bypracticing consistently and challenging yourself to always exceedthe level and performance of your previous workout session, youwill inevitably get to the pointwhere pull-ups become easier andeasiertodo.Whenyougettothepointwhereyoucando8-12pull-ups,usingafullrangeofmotionandnomomentum,itwillbetimetofurtherchallengeyourselfbyaddingadditionalweight(usingaweightbeltorweightplateheldbetweenyourthighs).

Wide-GripPullDown

Ifyouarenotable topullupyourownbodyweight,youcanusethelatpulldownmachinetohelpincreaseyourstrength.Althoughthepull-upisamuchbetterexerciseforbackmuscledevelopmentbecause itworkswith the body’s naturalmechanics and range ofmotion, thepulldowncanbeagreatprimertohelpgetyoureadyforthepull-up.YoualsohaveagreaterabilityheretopracticeyourZone-Tonetechniques,makingsuretoisolatethespecificmusclesoftheback.

PROPERALIGNMENT

Position the thigh support so that you are in a snug positionwithyourfeetplacedflatonthefloor.

Choose your desired weight and take a grip equal to twice yourshoulderlength.

Lean back slightly from the hips while contracting the abdominalmusclesforsupport.

Asyoupreparetopulldown,stickyourchestoutwhilekeepingyourelbowswide.

Withaslightleanbackwardsatthehips,yourchestpushedoutandyourelbowswide,youarereadytobegintheexercise.

TECHNIQUEANDFORM

Onceinpositionandfocusedonthemusclesoftheback,pullthebardowntoyourcollarbonewhilemaintainingyourposturalalignment.

Make sure that you pull the bar down in a smooth, controlledmanner,lettingthemusclesofthebackdotheworkandnotyourbicepsormomentum.Ifyoudon’tknowthedifferencebetweencontrolledformand momentum already, you will feel the difference in musclestimulationwhenyouusecontrolledform.

Asyoureachthebottomofthemovement,makesuretosqueezetheback muscles for a count of 1 1/2 seconds with the bar close to ortouchingthecollarbone.

Slowly beginmoving the bar upward and allow it to return to thestartposition.

Whenyoureachthetop,donotrest!Immediatelybeginpullingdownmaking sure youdo so slowlywhilemaintaining the correct formandpostural alignment. Remember the “time under tension” principle ofcontinuedmotionandnorest.Youareheretowork,notrest.Youwillaccomplishagreatdealmorebykeepingconstanttensioninthemusclethroughouttheentiresetasopposedtorestingateverytransitionofthetopandbottompositions.

FAQ:Inthepull-upexercise,yourequestthatyoudepresstheshoulderstohelpisolatethelats.Woulditmakesensetodothathere,aswell?

ANSWER:Yes!Therearemanythingstorememberandifyoucanremembertoincludethedepressionoftheshouldersmaneuver,inadditiontothe other variables of the pulldown exercise, it will only help to

enhancetheresults.

Close-GripPullDown

During thenarrow-grippulldownexercise, thepositioningofyourhandswilltakeadifferenthandpositionandgripplacementwhencompared to the narrow-grip pull-up. Thenarrow-grip attachmentasyoucanseeinthepicturesonthenextpagehastwohandlesthatare structured parallel to one another.When you take your handposition,thepalmsofyourhandswillbecloselyfacingeachother.Asyoucanclearlysee,yourwholearmpositionhasnowchanged

in comparison to the narrow underhand-grip pull-up. Notice howclosethearmsaretooneanother.Youcanseehowthearmsremainclose to the body from thebeginningof the exercise to the finishposition. Ifyouperformthenarrow-gripexerciseand immediatelyfollowwiththewide-grippulldownexercise,youwill feelamajordifference in themuscles that are stimulated. This is evidence ofhowthevariationinbarattachmentsandyourhandplacementcandramaticallystimulatedifferentmuscles.The same way you have the option of using the lat pulldown

machine tohelp thosewomenwhoarenotable todoawide-grippull-up,thesameappliesforwomenwhocannotyetdoanarrow-gripunderhandpull-up.

VARIATION:Onevariationyoucantryareclose-grippulldowns.Inthis variation, youwill install awide bar instead of a V-bar, andgrasp the bar with palms facing your torso and a narrower thanshoulder-widthgrip.

PROPERALIGNMENT

Position the thigh support so that you are in a snug positionwith

yourfeetplacedflatonthefloor.

Chooseyourdesiredweightandtakethenarrowgripthatyouhavechosen.

Lean back slightly from the hips while slightly contracting theabdominalmusclesforsupport.

Asyoupreparetopulldown,stickyourchestoutwhilekeepingyourelbowsnarrowandclosetoyourbody.

Withaslightleanbackwardsatthehips,yourchestpushedoutandyour elbows staying close to your body, you are ready to begin theexercise.

TECHNIQUEANDFORM

Onceinpositionandfocusedonthemusclesoftheback,pullthebardowntoyourupperchestregion,maintainingyourposturalalignment.

Make sure that you pull the bar down in a smooth, controlledmanner, letting the muscles of the back do the work, keeping yourbicepsandmomentumfrombecoming involved. Ifyoudon’tknowthedifference between controlled form and momentum already, you willsurely feel the difference inmuscle stimulationwhen you use correct,controlledform.

Asyoureachthebottomofthemovement,makesuretosqueezetheback muscles for a count of 11/2 seconds with the bar close to ortouchingtheupperchestregion.

Slowlyallowthebartomoveupwarduntilitisinthestartposition.

Whenyoureachthetop,donotrest!Immediatelybeginpullingbackdown,makingsureyoudososlowlywhilemaintainingthecorrectformandpostural alignment.Remember the timeunder tensionprincipleofcontinuedmotionandnorest.Youareheretowork,notrest.Youwill

accomplish a great deal more by keeping constant tension on themuscles, throughout the entire set as opposed to resting at everytransitionofthetopandbottompositions.

FAQ:WhenIdothisexercise,ithurtsmyshoulders.

ANSWER:Ifyouexperiencepainwithanyexercise,stop!Itdoesn’tmakesensetocontinuedoinganexerciseifitishurtingyou.Tryvariationsofthisexerciseuntilyoufindapain-freeversion.Somevariationsyoucantrytoincludesimilarmovements,handgrips,barattachments,

ormachines.A simplemodificationcanmakeall thedifference intheworld.

SeatedLow-PulleyRow

Usingaclose-gripparallelattachmentThe low-pulley row,which exercises the lower lats andmid-backmuscles, isanexercise thatmostpeopleperform incorrectly.Theyeitherleantoofarforwardinthebeginningofthemovementortoofar backwardwhen they squeeze the bar to their stomachs (peakcontractionposition),thustakingthestressrightoffthelatmuscles.Manypeople also use onlymomentum instead ofmuscle tomovetheweight—especiallyiftheyaretryingtolifttoomuch.Throughout your training, youwill notice how you can choose

between a variety of handles to use for this exercise and manyothers. Each one hits a slightly different area of the back, whichprovidesagreatvarietyforanexcitingandneverstalebackroutine.Thedescriptionoftechniqueandformbelowassumesthatyouwillbeusingaclose-gripparallelbarattachment.

PROPERALIGNMENT

Once you attach the bar to the pulley system, take a seat on themachinebench.

Choose aweight thatwill allowyou to practice perfect formwhilealsoprovidingenoughweight tostimulate thebackmuscles.Usingtoolightaweightwillkeepyoufromfeelingthedesiredmusclestimulation.

Takeholdofthebar,eitherleaningforwardorhavingsomeonehandittoyou.

Sitstraightupwhileyoubendattheknees.

Plantyour feetevenlyoneach sideof theplatformandpoint them

straightahead.

Slightlycontracttheabdominalmuscles.

Stickyourchestoutandretractthescapulaandshoulderblades.

Keepyourelbowsclosetoyourbodyandhandsdownbyyourlowerabdominals.

Keep your head level and look straight ahead throughout themovement.

TECHNIQUEANDFORM

First,toavoidlower-backinjury,makesurethatyourkneesarebentand that you don’t lean too far forward.A very slight lean forward isokay.

With thearms fully stretched forward, retract the scapula from thisposition.Thiswillpre-isolatethelatmusclesoftheback.

Your objective will be to pull the bar back to your lower-to-midabdominalsection,makingsureyouadheretothefollowingsteps.

Youwillwanttokeeptheelbowsridingclosetothebody,helpingtostimulate thebackmuscles.The fartheryoubring thearmsaway fromthebody,thelessthedesiredmuscleswillbestimulated.

As you begin pulling the bar toward your abdominal section, stickyourchestoutasfarasitwillgowhileyoustrivetositstraightup.Donotleanbackwards.

Concentrate completely on the lat muscles of the back so they domostofthework.

When the bar reaches your abdominal section squeeze the backmuscles as hard as you possibly can. Picture having an egg plantedsquare in the middle of your back. While the bar is touching your

abdominalsection,yourmainobjective,whilecontractingthemusclesofthe back as hard as you can,will be to squeeze your shoulder bladestogethersohardthattheeggbreaks.

Holdthecontractedpositionforacountoftwoseconds.

Fromthecontractedposition,slowlybeginyourreturntothestartingpositionwithaslowandcontrolledmovement.

Asyoureachthestartingposition,slowlyandsmoothlybeginpullingthebar towardsyouwithout resting.Maintain the same formaswhenyou began the exercise, making sure that no momentum is involvedwhile changing over from the contracted position to the startingposition.

FAQ:WhenIdothisexercise,ithurtsmylowerback.

ANSWER:Thiscanbeatoughexerciseifyouhavealowbackinjury.Thisisespeciallytrueifyou’regoingveryheavy.Theexcessiveweightwillnaturallypullyouforwardwhileyourlowerbackmusclesholdyouinplace.Whenyouopposethebackmuscleswiththeforceofthispull, it can strain your lower back muscles. Your best bet is tomaintain a strict lumbar curve in your lower back, keep yourabdominals contracted to help secure your anatomical posture,don’tbend forwardat thehips,andavoidmomentumatall costs.Thesefourthingswillgreatlydiminishpainandstraintothelowerback.

DumbbellPullover

Therearetwovariationsofthisexercise.Thereisonethatfocusesmostlyonthechestmusclesandonethatfocusesmoreonthebackmuscles.Whatwillenableyoutofocusonthetwodifferentmusclegroupsisthealignment,techniqueandformofyourbodyandtheexercise. Please pay attention to the exercise description stepsbelow to help differentiate between the two exercise variations.Thisparticularexercisevariationis forthebackmuscles.Notonlywill thisexercisehelp tocreateabeautifully tonedandtightbackregion, but it will also benefit the tricepsmuscles located on thebackoftheupperarms.

PROPERALIGNMENT

Liewithyourbodyacrossaflatbench.

Ensurethatyourneckandyourupperbackare theonlybodypartsrestingonthebench.

Liftadumbbelloverheadandholditatarm’slengthrightinfrontofyour face. (Please ensure that the dumbbells you are using have theirweightsproperlysecured).

TECHNIQUEANDFORM

Slowlylowerthedumbbelloveryourheadinanarc.

Ensurethatyourhipsarenotbeingraisedasyoulowertheweight.

When you reach the fully stretched position, hold the stretch for asecondandstartraisingtheweightbackupinanarcuntilyoureachthe

startingpositiononceagain.

CHESTVARIATIONA variation of the pullover exercise is for the chestmuscles. Youwillnoticehowthebentarmtechnique,alongwiththeloweringofthe torso help to bring concentration to the chest muscles ratherthan the back muscles. This is NOT an alternate exercise tostimulatebackmusclegrowth.

FAQ:In your exercise pictures, I see very little difference between the chestandbackversionsofthisexercise.Whatarethey?

ANSWER:Withthechestvariation,yourobjectiveistosinkthetorsodownaslowasyoucanwhilesimultaneouslybringingyourarmsaslowaspossible, resulting in a workout that functions from the shoulderjoint only. Remember to keep those elbows locked in place anddon’tallowthemtolowerthedumbbell.With the back variation, your objective is to keep the torso upandmaintain the level throughout, while keeping your arms andelbowsmuchstraighterthaninthechestvariation.

StraightArmPullDown

This is a great isolation exercise for the back as it allows you towork without the involvement of secondary muscles such as thebiceps.Inaddition,yougetthebonusofworkingtheabsindirectlyasyouwillneedtocontracttheminordertomaintainthepositionrequiredtoperformtheexercise.Thiswillwithoutadoubtbecomeoneofyourfavoriteexercises.Itgivesyoutheabilitytoreallylearnhow to isolate those stubborn back muscles. Just make sure tofollowthecorrectstepslistedbelowforoptimalresults.

PROPERALIGNMENT

Standinfrontofapulldownbarwithyourarmsextendedinfrontofyouholdingontothebaratshoulderwidthusingapalmsdowngrip.

In order to gain stability, bend your legs slightly at the knees,contractyourabdominalsandkeepyourweightattheheels.

Keeptheelbowsslightlybentandthewristsstraightandinalockedposition.

Maintainacomfortableandforwardtiltoftheupperbodyinordertomaintainstabilitythroughoutthemovement.

TECHNIQUEANDFORM

Push thebardowntowards thebody inanarc likemotion,makingsurethatyouareonlymovingfromtheshoulderjointandnotextendingattheelbow.Theremustbenomovementattheelbowjoint.Itmustbelockedsecurelyinplace.

Contractyourlatsasyoulowerthebartowardsyourthighs.

Assoonasthebartouchesyourthighs,holdthepositionforasecondortwoandthenslowlygobacktothestartingposition.

FAQ:I’veseenpeopleusingwiderthanashoulder-widthgrip.Why?

ANSWER:Ashoulder-widthgripusuallymakesforagreatpositiontoengagethebackmuscles,butwhatworksformostmightnoworkforyou.If you don’t think you are fully getting the benefit from theshoulder-widthgrip,byallmeanstryanothergripwidth.Trybothnarrowerandwidergripsandseewhatworksbestforyouandyourparticularbodymechanics.

Chapter8Chest

There are many misconceptions when it comes towomen and chest training.While chest training willnotincreaseyourcupsize,youcantoneandfirmthesurrounding muscles of the breast bone, which willpreventyourbreastsfromdrooping.Havingahealthy,muscular chest can also give a more balanced,symmetricallooktoyourphysicalappearance.For immediate Body Sculpting Bible support &coaching directly from James & Hugo, please visit

www.BodySculptingBible.com

Therearefourareasofthechestthatwomenshouldemphasize:

a)UpperChestAreawithexercisessuchastheInclineDumbbellPress.b) Overall Pec Area that attaches to the breasts, giving them support,withexercisessuchasthedumbbellpress,ChestDipsandPushups.

c)OuterChestUpperAreawithexercisessuchastheInclineDumbbellFlys.

d) Inner Upper Chest Area with exercises such as the Incline CableCrossovers.

Wewill mostly recommend dumbbells for the performance of chestexercisesforseveralreasons:

1.Theyallowforagreaterrangeofmotionandadeeperstretchatthebottomofthemovements.

2.Theyallow forbetter isolationandmuscle contractionat the topofthemovements,helpingtorecruitmoremusclefiberswithinthechestandsurroundingmusculature.

3. They are harder to control and hold than a barbell, helping tostrengthen and develop the extremely important antagonistic andsynergisticmuscles of the chest and shoulders.Overall, the benefitsyou’ll receive fromusingdumbbells outweigh thebarbell by a longshot.

PROPERALIGNMENT

The postural alignment is basically the same for all of the followingchest exercises. However, you will notice differences in some of thefollowingpositions,techniquesandforms.Themostimportantthingtorememberistoalwaysconsciouslyfocusandcontractthemusclesofthechestwhilemaintaining thepostural alignment and formduring all ofthe exercises. This will help to stimulate the chest muscles duringexercise.Thefollowingsequenceofmovementswillensurethatyoulearnhow

toproperlyliftadumbbelloffthegroundandintopositiontostartmanyof theexerciseswedescribe. Itwillalsodemonstratehowtobring thedumbbells back to the start position of an exercise when you havecompleted it from a lying position. This is an invaluable technique tolearnandcanpreventmanyinjuries.1.Whenyoupickupdumbbells,makesuretobendatthekneeswhileyoulifttheweightwithyourlegs.

2.Liftwithyourlegs,notwithyourback!Youcaneasilyinjureyourlowerbackbybendingovertopickuptheweight.

3.Whilestanding,placethebottomplateofthedumbbellsagainstyourthighs andkeep them there as you sit on thebench seat.Youwillfind that by keeping the dumbbells against your thighs as you sit,youwillbeabletoeasilymanipulatethemtothetopofyourthighs.

4. Begin positioning your body into the correct postural alignment,startingfromthebottomofyourbodyandmovingtothetop.

5.Spaceyourfeetaboutshoulderwidthapart. 6.Make sure your knees are pointing straight ahead throughout themovement.

7.Asyouraise thedumbbells to the startingpositionon topofyourthighs, donot try tomuscle themupwith your armmuscles. Thiswill only drain your strength and can easily cause an injury. Youneed100percentofyourstrengthfortheexerciseitselfandcannotafford to waste it on something that you can easily avoid. To

properlyraisethedumbbellsfromyourthighsintoexerciseposition,follow these guidelines; you will be using your leg muscles andmomentumtohelpplaceyouandthedumbbellsintoposition.Whilesitting in an upright position, with the dumbbells on your thighs,thrustonelegup,leveragingonedumbbelluptoaroundyourchestlevel.

8. Immediately thrust the second dumbbell upward, whilesimultaneouslyallowingmomentumandthedumbbellstoguideyouback into the lying position while your abdominal muscles helpsafely ease you into that position. The reason for lying backimmediatelywhen the seconddumbbell is thrustupward is soyoudonotinjureyourshoulderjointsorlowerbackfromhavingtoholdthe dumbbells in that otherwise awkward position. Lying backimmediatelyfollowingthedumbbell’smomentumwhileallowingtheabdominalmuscles to ease you into positionwill help ensure yoursafetyandkeepyourstrengthatitspeakfortheexercise.Thismaysounddifficult,butit’snot.Itisthesafestandeasiestwayofgettingthe dumbbells into position (especially if you’re using heavydumbbells).

9. Once you’ve gotten the dumbbells up, lay back, until your backtouchesthebench.

10.Thedumbbellsshouldnowbeinpositionatthesidesofyourchest.11.Againmakesureyour feetareshoulderwidthapart,andthat theyareflatonthegroundatalltimes.

12.Makesureyourkneesarestraight.13.Yourlowerbackshouldbeflatagainstthebenchatall times,withnoexcessivearchinthelowerlumbarregion(smalloftheback).

14.Make sure your back is flat against the bench,with the arms andelbowsouttothesidesandtheforearmsperpendiculartothefloor.When you’re correctly positioned, retract or squeeze the shoulderblades together.At first itmay seemuncomfortableorodd,butdonotunderestimatethesignificanceofthistechnique.Youmustlearnto hold this position throughout the movement, and consistentpracticewillensurethis.Bysqueezingtheshoulderbladestogetherand keeping your entire back in constant contact with the bench,

youwillactuallybetakingtheanteriorshoulderoutoftheexercise.The chest muscles will now be the primary muscles lifting theweight.

15.Relaxyourheadthroughoutthemovement,andmakesureyoudonot twist itor lift it fromthebenchwhileengaged in theexercise.Alignmentisgenerallythesameforalloftheexercises.

FAQ:In the exercise description, you mention depressing the shouldersdownward.HowdoIdothisandwhy?

ANSWER:Depressingtheshouldersdownwardhelpstotakesomeoftheinitialstimulusaway fromthe trapezoid. rhomboid,and teresmusclesofthe upper back. These muscles are naturally stimulated during apull-up.When you lower your shoulders, youwill help block theassistivemusclesandforcethelatstobecometheprimaryworkingmuscles.

InclineDumbbellPress

This is an excellent exercise for the upper pectoral muscles. Thedumbbells aremore challenging than the barbells as they involvestabilizermusclesneeded inorder tokeep theweights inbalance.The exercise can be performed in two manners for variety: withpalmsfacingawayorpalmsfacingeachother.Forbothvariations,the only difference is the position of the palms throughout themovement.Themovementitselfremainsthesame.Youwillnoticehow you have the option of either touching the dumbbells at thetopofthemovementorkeepingthemseparatedwhenyoureachthetopof themovement. Somepeople feel the ability to get a bettermuscularcontractioninthechestmuscleswhentheytouchthematthe top, while others feel like it is a waste of valuable time andstrength.Tryboth,andseewhatworksbetterforyou.

TECHNIQUEANDFORM

Withthedumbbellsonyourthighs,thrustonelegup,leveragingonedumbbelluptoaboutyourchestlevel.

Immediately thrust the second dumbbell upward whilesimultaneously allowing momentum and the dumbbells to guide youback into the angled, incline position. Use your abdominalmuscles tohelpsafelyeaseyouintothatposition.

Asyouarelyingontheinclinedbench,alignyourbodyasyouwereinstructedabove.

Position the dumbbells out to the side of your chest, keeping yourelbowswide and your forearms perpendicular to the floor throughoutthe exercise movement. Find a position that is wide enough to be

comfortable and not sowide as to redirect the force to the shoulders.Sometrainersbelievethatbringingthearmsoutexcessivelytothesidesof the body will help to better isolate the chest muscles. This is amisconception that can actually inhibit chest development and,worse,causeinjury.Thewideryougobeyondacomfortableposition,themorelikely you are to redirect the force of the weight on to the shouldersratherthanthepecs.Evenworse,whenyouwidenyourarmsexcessivelyand then proceed to press a heavy or evenmoderate weight, you areactually causing the outer pectoral muscle to tear. Once again, bringyourarmsout to the sideofyourbody toapointwhere theyare stillpositionedwide,butnotexcessively!

Because the incline dumbbell press positions you on an inclinedangle,yourshouldermusclesaremorelikelytomovetheweightratherthanthechestmuscles.Toavoidthis,notonlywillyouwanttoretractthe shoulder blades back or together against the bench; but youmustalsodepressorpresstheshouldersdownward.Thisslightvariationwilltaketheshouldersoutofthechestmovement,allowingthechesttobetheprimaryareaworkedduringtheexercise.

Withthechestinitselevatedposition,theelbowsoutandwide,andtheforearmsperpendiculartothefloor,pressthedumbbellsuptowardtheceiling.

As you reach the top of the exercise, you can either touch thedumbbellstogetherorpressthemstraightuplikeabenchpress.Youcanplayaroundwithdifferentpositionsatthetopofthemovementasyoumaygetabettermusclecontractionvaryingthedumbbellpositions.Twopeople may use two different dumbbell variations in order to fullystimulate their chest muscles. The most important thing you areconcernedwith is getting themost intense contraction possible! Thereare a couple of different ways to do this. You can simply touch thedumbbellstogetherandsqueeze,oryoucanturnthedumbbellsslightlyinward at the top of the movement, allowing for a controlled andisolatedcontraction.Areyoustartingtoseehowyoucanapplythemanynewtoolsofthisprogramtoanyandallfacetsofyourtrainingregimen?

Begin lowering the weight while holding your proper posturalalignmentthroughouttheexercise.

As your elbows and the back of your arms are lowered, bring thedumbbells to a level that is comfortable, making sure that the chestmusclesholdthemajorityoftheresistance.Ifyoudon’thaveanytypeofshoulderinjuriesormuscleimpingement,youmayallowthedumbbellstolowertoacomfortablestretchwherethedumbbellsareparallelwithyourchest.Alwaysmakesurethatyoustayincontrolofthedumbbellsandmaintainthiscontrolthroughouttheexercise.

Once you reach the bottom position, slowly begin to press thedumbbells up again in a controlled, smooth and fluidmotionwithoutusinganymomentum.

FAQ:Because I amnow sitting on an incline versus a flat surface, does theshouldermaneuverstillinvolveretractionoftheshoulderblades?

ANSWER:Great question! Now that you are on an incline bench,simultaneouslyretract(bringstraightback)anddepress(pulldown)yourshoulders tohelp isolate theupperchestmusclesasmuchas

possible.

FlatDumbbellPress

This is a great exercise for toning the muscles of the upper andmiddle chest region. It can help create cleavage and gives thebreastsanaturallift.Onceagain,trythetwovariationswespokeofin the last exercise. Try touching the dumbbells at the top of themovementandalsotrypressingthemstraightup,asyouwoulddowithatraditionalbarbellbenchpressexercise.

TECHNIQUEANDFORMThis exercise requires you to use the same technique as the inclinedumbbellpress,buttherewillbesomeslightvariationsinyourposturalalignment.Youwillalignyourbodythesamewayyoudidbefore,butnowyouwillobviouslybeinaflatposition.You’llwanttofocusmoreon retracting the shoulder blades rather than depressing them.Otherwise,followthesametechniqueandformforthisexerciseasyoulearnedfortheinclinepress.

Withthedumbbellsonyourthighs,thrustonelegup,leveragingonedumbbell up to about your chest level. Immediately thrust the seconddumbbell upward while simultaneously allowing momentum and thedumbbells toguideyouback into the lying, supineposition (flat,withyourbodyfacingtheceiling).Useyourabdominalmusclestosafelyeaseyouintothatposition.

Laybackandalignyourbodyasyouwereinstructedabove.

Position the dumbbells to the outside of your chest, keeping theelbowswideandtheforearmsperpendiculartothefloorthroughouttheexercisemovement.

Because your shouldermuscles aremore likely tomove theweight

thanyour chestmuscles, youmust retract the shoulderbladesbackortogether against the flat bench. This slight variation will take theshoulders out of the chest movement, allowing the chest to be theprimaryareaworkingduringtheexercise.

Withthechestinitselevatedposition,theelbowsoutandwideandtheforearmsperpendiculartothefloor,pressthedumbbellsuptowardtheceiling.

As you reach the top of the exercise, you can either touch thedumbbellstogether(asshowninpictureC)orpressthemstraightup(asshown in Picture B) like a bench press. You can play around withdifferentpositionsat thetopof themovementasyoumaygetabettermusclecontractionvaryingthedumbbellpositions.Twopeoplemayusetwodifferentdumbbellvariationsinordertofullystimulatetheirchestmuscles.Themostimportantthingyouareconcernedwithisgettingthemost intensecontractionpossible!Thereareacoupleofdifferentwaystodothis.Youcansimplytouchthedumbbellstogetherandsqueeze,oryoucanturnthedumbbellsslightlyinwardatthetopofthemovement,allowingforamorecontrolledandisolatedcontraction.

Begin lowering the weight while holding your proper posturalalignmentthroughouttheexercise.

As your elbows and the back of your arms reach parallel or benchlevel, slowly begin to press the dumbbells up again in a controlled,smooth,fluidmotion,withoutusinganymomentum.

FlatDumbbellFly

Thisexerciseistrulyagreatone.Itmightseemabithardtomaster,butonceyoudo,itwillbeapleasuretoperform.Itmightlookasifthisexerciseisidenticaltothedumbbellbenchpress,butitisnot.Withthedumbbellpress,youareextendingattheelbowjointandutilizing something called horizontal adduction (a movementtogether)oftheshoulderjoints.Theflatdumbbellflyfocusesonthemid-chest muscles and incorporates only the shoulder joints—nottheelbowjoint—inthemovement.Theelbowsmustbelockedintoplacetoallowthetruemagictobegin.

TECHNIQUEANDFORMFor this exercise, your postural alignment will be very similar to theother two chest exercises, but your technique and form will be verydifferent.Youwillretracttheshoulderbladesjustasyoudidintheflatandinclinedumbbellpress,buttheangleofthemovementischanged.Insteadofusingthecombinationofhorizontalshoulderadduction(whentheshouldersmoveinward),andelbowextension(whentheelbowsflexandextendduringpressing),forthisexerciseyou’lllocktheelbowjointinplace.Youwillsetupthearmsjustasyouwouldfortheflatdumbbellpresswith the armswide and forearmsperpendicular to the floor, buthavingtheelbowslockedwillpreventanyelbowsextensionorflexion.This technique will exclude the triceps from being involved in theexercise while focusing the resistance completely within the chestmuscles.

You’ll want to align your body exactly as you did with the flatdumbbellpress,butnowyouwillhavethepalmsofyourhandsfacingeachotherinsteadoffacingthewallinfrontofyou.Yourforearmswillbefacingtheceiling,ratherthanthewallinfrontofyou.

Thistimeyou’llbeusingavisualizationtechniquewhileengagedinthemovement of the exercise.As you begin to squeeze the dumbbellstowardseachother,youwillbefollowinganarch-shapedmovement.Asyou follow this arch, Iwantyou topictureyourselfhugginga tree. Inother words, make believe there is a tree between you and thedumbbells;youwillbemimickingtheexactmotionofhugging it.Thisvisualization technique will help keep you in the correct position tofollowthearchmovement.Allofthiswillensurethatyourchestmusclesreceivethemostintensestimulationandcontractionpossible.

Asyoureachthetopofthemovement,besuretoconsciouslycontractthe chest muscles as hard as you possibly can for maximum musclestimulation!

Begin lowering the weight while holding the proper alignment,techniqueandformthroughoutthemovement.Asyoureachthebottomof the movement, be sure not to let the back of the arms go too farbelow the level of the flat bench as this could cause injury to theshoulders’rotatorcuff.Whenyoudoreachthebottomofthemovement,slowlybegin squeezing thedumbbellsupward inanarchagainwithasmooth, controlled, fluid motion, making sure that you avoid usingmomentum!

FAQ:Howdoesthechestmaneuverworkwiththisexercise?

ANSWER:Becauseyouranteriordeltoidsareindirectalignmentwiththelineof movement, it is pretty difficult to take them out of thismovement.Thepositivethingaboutthisexerciseisthefactthatthetriceps are not involved. When you take the triceps out of the

movement, it becomes a very powerful way of helping to isolatestimulationinthechestmuscles.

InclineDumbbellFly

Thisexerciseisvirtuallyidenticaltotheflatdumbbellflywiththeexceptionthatitwillfocusontheupperchestmuscles.Rememberthat no matter what anyone tells you, it is impossible to avoidhittingmuscleslocatedinthesamemusclegroups.Forexample,ifyouarefocusingonyouupperchestmuscles,youwillinevitablybestimulatingthemid-chestmusclesaswell.Itisgreattozoneinontheexactmusclesyoudesire to train,butdon’tbesurprisedwhennearbymusclesarealsofeelingthework.

PROPERALIGNMENT

Sitbackonaninclinebenchwithyourfeetwiderthanshoulder-widthapartandflatonthefloor.

Makesureyourshouldersare flatagainst thepadandyourchest isout.

Using your thighs to help you get the dumbbells up to your arms,clean the dumbbells one at a time and hold them at shoulder width.Yourbackofyourhandswillbefacingbehindyou.

Bendyourelbowsslightlytopreventstressatthebicepstendon.

TECHNIQUEANDFORM

Inhalewhileyouloweryourarmstogetherinawidearc.Youshouldgountilyoufeelastretchinyourchest.Yourelbowjointswillremainstationary,asthemovementoccurssolelyattheshoulderjoints.

Pauseforamomentatthebottomofthemovement.

Now,exhaleandreturnyourarmstothestartingposition,usingthesamearcofmovement.

Hold the upright position for a second and repeat for the desirednumberofrepetitions.

ChestDip

Thechestdip isagreatmuscle-enhancingexercise that focusesonthelowerchestandserratusmuscles.Unlikethetricepsdip,whereyoukeepyourbodyinastraightverticalline,thechestdiprequiresthatyoubendforwardtoisolatethechestmuscles.Don’t worry if you can’t do a dip on your own—most people

can’t. Our model in the pictures on the next page is using aGravitrontohelpsupportherweight.

PROPERALIGNMENTWiththisexercise,you’llwanttobendattheknees,lockyourfeetandbendforwardasyouloweryourself.Youmuststaybentovertokeepthefocus of resistance in the chest muscles. These three steps will helptransfer most of the resistance to the chest muscles and avoid tricepsmusclerecruitment.Todothis,youwillneedadipstationormachine.Ifyou are working out in your home, we suggest you purchase aninexpensive dip unit from one of the sports-related retail chains or awholesale fitness supply store. In a wholesale store, you can usuallynegotiatealowerpriceandthequalityoftheapparatusisusuallymuchbetter.Lookinyourlocalyellowpagesforastorenearestyou.

Place your hands on the parallel bars as you position yourself forposturalalignment.

Thebestwaytoalignyourselfistoraiseyourselfupontothedipbarsbylockingoutyourarms.Youwill thenalignyourbody,startingwithyourheadandmovingdowntoyourfeet.

Whilesuspendedinthetoppositionoftheexercise,yourheadwillatfirstbelevelandlookingstraightahead.Youmayfindthatbendingyour

headslightly forwardasyouloweryourselfwillhelpyouleanforwardforincreasedmusclestimulationinthechest.Youmustconstantlyfocusallofyourattentiononthechestmusclesduringthisexerciseasthiswillhelpincreasetheinvolvementofthechestmusclesandkeepyouintheproperalignment.

Bendyourlegsatthekneesandhookyourfeetoveroneanother.Thiswillhelpkeepyourbackarchedforwardfortheultimateinvolvementofthechestmuscles.Yourarmsandelbowswillrideawayfromyourbodyasyouloweryourselfandwhenpushingupwardtothelockoutposition.Thiswillhelpkeepthetricepsmusclesfrombecominginvolvedwiththeexercise.

TECHNIQUEANDFORM

Make sure that you have correct postural alignment. Begin theexerciseonceyouareinpositionwithyourarmslockedout(onlyinthebeginningandend)andyourbodysuspendedfromthefloor.

Asyouloweryourselffromthelockoutpositionimmediatelybegintoleanforward.Thefartheryouleanforward,themoreyourchestmuscleswillwork.

Loweryourselfslowlywhileresistingyourbodyweightallthewaytothebottomposition.

Keep the elbows and arms away fromyour body, helping to betterisolatethechestmusclesandavoidrecruitingthetricepsmuscles.

Lower yourself until the backs of your arms are parallel or slightlybeyondparalleltothefloor.Remember,youshouldnevergosolowthatyou feel any chest or shoulder pain, or you could seriously injureyourself.Gotoapointwhereyouarecomfortableand increasea littlemorethenextsessionifneeded.

When you reach the bottom position, do not rest! Slowly, with asmooth transition,begin topressyourbodyupwardwithoutusingany

momentum.Makesurethatyoumaintainyourposturalalignment.

As you begin pressing upward,make sure that all of your focus isonceagaindirectedtoyourchestmuscles.Thisalonewillhelpstimulatethetricepsthroughincreasedmusclecontrol.Asyounearthetopofthemotion, your goal is not to lock out the joint, but to contract andsqueezethechestmusclesashardasyoupossiblycanforaone-secondcount.Itisimportantforthechestmusclestoholdyouinthispositionratherthanlockoutwiththetricepsortheelbowjoints.

Rememberthatthereshouldbenorestatthetopoftheexerciseafterthe contraction period. From that lock out position, once again slowlyloweryourselfasyouresisttheweightofyourbodybacktothebottomposition.Ifyougettoapointwhereyourbodyweightistoolightfortheexercise,youmayuseadipbelttohooksomeadditionalweighttoyourbody,thusincreasingtheresistance.Pleasemakesurethatifyoudouseadditionalweight,youdosoinsmallincrementalstages.

FAQ:WhenIdochestdips,Ifeelalotofpressureandpaininmyshoulders.Why?

ANSWER:Thechestdipcanbeaverypowerfulandproductiveexercise.Youdo, however, need to make sure that you protect yourself frominjury.Keepafewthingsinmindwhendoingthechestdip.Don’t

gotooheavy,unlessyouknowyourmuscles,joints,andconnectivetissuecanhandleit.Althoughyoumaybeverystrongandfeelthatyourflexibilityisgreat,youstillmaynotbeasstrongasnecessaryto do this exercise at its full capacity. Don’t go to low in yourdescent. To a degree, going low is great for training the chestthrough its full range of motion, but going too low defeats thatpurposeaseventuallythechestwillminimallybeinvolvedandthebruntofthestimuluswillbedirectedtotheshoulder.

InclineCableCrossover

Incline cable crossovers are very similar to the dumbbell fly, butthere is a major advantage when you perform the incline cablecrossover exercise. Only in the beginning of the dumbbell flyexercise is the majority of the resistance placed upon the chestmuscles. This soon changes when the dumbbells are broughtvertical (arms and dumbbells extended over the chest). At thispoint, instead of the pecs being responsible for sustaining theresistance of the dumbbells, the elbow joints and shoulder jointsare.The forceofgravitydisappearswhenthearmsarebrought tothisverticalposition.Cablecrossoversdon’thavethisdisadvantage.In fact, the degree of resistance remains constant throughout theentiremovement. In the pictures of ourmodel demonstrating theexercise,noticehowherchestmusclesarestillbeingstimulatedintheopenarmsposition.Performinginclinecablecrossoversprovidesevengreaterbenefits

than the results obtained from doing regular cable crossovers.Inclinecablecrossoversaddtothedevelopmentoftheupperchestmuscles, and give you the appearance of a much larger chestoverall.Thisexercisedevelopsthepectoralismajorandminor.Common mistakes during this exercise include an uneven grip

positionandallowingthearms(elbows)to flexandextendduringthemovement.

PROPERALIGNMENT

Set the pin to the desired resistance and attach the handles to thecables.

If possible, set the pulley level to a height just below your upper

chest.Thiswillallowforamorefocusedcontractionintheupperpecs.Ifyouarenotabletoadjustthepulleyheight,thisisfine,butmakesuretokeepthefocusontheupperpecs.

Takeholdofthehandleswithanoverhandgripandpositionyourselfsothatyouareinthemiddleofthepulleymachine(inordertopositionyourselfinthemiddleofthemachine,youmustpulleachofthehandlesclosertoyou,thusliftingbothweightstackssimultaneously.)

Makesurethatbothweightstacksareevenontherightandleftsides.Donotallowtheweight stacks tobecomeunevenoryouwill createamuscleimbalancewhenyoubegintheexercise.

Withthehandlesinhand,palmsfacingeachotherandstandinginthemiddleof themachine,bendyourelbowsslightlyand lock themtherethroughouttheexercise.

Youwillbeginthisexerciseintheextendedposition(armsopenedupas if about to give a hug) as opposed to the dumbbell fly where youstartedinaflexed(contracted)position.

Keepaslightbendinthekneestopreventlower-backstrain.

Remember, you must maintain this perfect alignment, so select aweight light enough so you can maintain form throughout themovement.

TECHNIQUEANDFORM

You should be positioned in themiddle of the cable crossover andparallel to the weight stacks with the hand grips in hand and armsextendedouttothesidesofyourbody.Theresistancewillprovideanicestretchtothepecmuscles.

Tobegin the exercise, keep the arms slightlybent and contract thechestmuscles.

Bring thecablesacrossand in frontof thebodyuntil the twohandgripstouchattheleveloforjustaboveyourupperchest.

Make sure to contract the chestmuscles as hard as possible in thispositionandholdforaonesecondcount.

Once the two hands touch and you have forcefully contracted thechestmuscles,lettheresistanceoftheweightstacksbringthearmsbacktothestartingpositioninaslowcontrolledmanner.

Repeatthemovement.

Push-Up

Thepush-uphas becomeaneglected exercise thathasn’t receivedtheacclaimitwarrants.Thepush-upisaverypowerfulexercisefordevelopingthechestmuscles, tricepsandanteriordeltoidmuscles.Itallowsthetraineetoutilizetheproperbiomechanics,whichcanbetterhelpisolatethechestmuscles.Pushupsworkbeautifullyinasuper-set protocol, helping to fully exhaust the chest muscles fortotalrecruitmentofthemusclefibersinthechest.Pleasenoticethevariationofhandwidthsthatyoucanplaywith

here.Thewiderthehandwidth,themorefocusontheouterchestmuscles.Thecloserthehandwidth,asshowninthediamondhandposition,themorefocusontheinnerchestmusclesandthetricepsmusclesofthearms.Itistrulyremarkablehowyoucancustomizeyourexercisesaccordingtowhatfeelsrightandwhatdoesn’t.

PROPERALIGNMENT

Alignyourbodyfacedownwithyourarmsextended inanelevatedposition.Keepyourelbowsslightlybent.

Yourhandsshouldbeflatonthefloordirectlyunderneathandalittlewiderthanyourshoulders.

Keepthelegscompletelystraightandyourtoesonthefloor.

Throughout theexercise,keepyourhead lookingdown inaneutralposition.

TECHNIQUEANDFORM

Withyourbodyproperlyaligned,loweryourselftowithinoneinchofthe floor. Ensure that your elbows travel out away from your body.Pushupsperformedwiththeelbowstravelingclosetoyourbodymainlytargetthetricepsmuscles.

Makesuretoinhalethroughyournoseonthewaydownandexhalethroughthemouthonyourwayup.

Focusonyourchestmuscles(feelthemworkinghere)andpushyourbodyoffthefloorusingyourtoesasapivotpoint.

Makesuretokeepyourbackstraight,stomachmusclestightenedandkeep your head in line with your body. Maintaining the properalignmentiscrucial.

Whenyoureachthetopofthemovement,makesuretocontractthechest muscles as hard as you can. Try to avoid hyper-extending theelbowjoints!

Narrowhandwidthwillhitmoreoftheinnerchestandtricepsmuscles.

AssistedPush-Up

If you need to, youmay use thismodified push-up exercise untilyou have gained enough strength to do the regular push-up. Thisversionisalsoaninvaluabletechniqueusedwhenyouhavereachedalevelofexperiencethatwillallowyoutopushtowardsmaximummuscular failure. Eventually, youwill want to get to a level thatwillallowyoutopushoutacoupleofmorerepetitionswhenyoucannolongerdosoonyourown.Theseextrarepscanbegreatforcreatingsuperbresultsinyourphysique.Another option—shown in the photographon the next page—is

tohaveanassistantsupportpartofyourweightasyoupushup.

TECHNIQUEANDFORM

Takethesamepositionandmaintainthesameformandtechniqueasyouwould with the regular push-up. However, let your knees stay incontactwiththefloor.

You will find this exercise much easier because you will only bepushingupabouthalfofyourbodyweight.

Followthesameprocedureastheregularpush-up.

Ifyoucan stillnotperformpushupsbyusing themodifiedpositiondescribedabove,thenperformthemstandingupatanangleagainstthewall.

MODIFICATIONSJust like using various hand placementwidths during the bench pressexercise to focus in on specific areas of the chest, you can vary hand

placementwiththepush-up.•Thewideryourhandwidth,themoreyou’llzoneinontheouterpecswithlesstricepsinvolvement.•Thecloser thehandwidth, themoreyou’llzone inonthe innerpecswithmoretricepsinvolvement.•Amediumhandwidthplacementwillbeabout65percentchestand35percenttriceps.

Chapter9Shoulders

The shoulders can be a very stubborn body part,especially if you don’t know how to train themcorrectly. Even a slight variation in an exercise’sproper form can mean the difference between noresults and major results. Some women have theability to train incorrectly and still create beautifullooking results. There are usually many reasons forthisoccurrence,includinggenetics:somepeoplehaveabodypartortwothatsimplydon’tneedisolationorintense exercises to allow them to develop. In mostcases,however, theshouldershaveatendencyto lagbehind other muscle groups. Understand that mostupper body exercises include the shoulders as asecondary muscle group, which could inhibit resultsfor the shoulders because of overtraining. What itcomesdowntoisthis:Ifyoudon’tlearnhowtotrainthe shoulders correctly, you will not get the resultsyoudesire.Ifyoulearnwhatweteachandimplement

the material into your shoulder training, you candefinitelyexpecttoreceivetheresultsyou’vedesired.For immediate Body Sculpting Bible support &coaching directly from James & Hugo, please visitwww.BodySculptingBible.com

DumbbellShoulderPress

This exercise is a wonderful exercise for developing the shapely,leanshouldersmanywomenstrivefor.Strongandtonedshouldersmakeyoulookconfidentandsecure.Whatgoodaretonedtricepsifthe attached shoulder areas are flabby? No good at all.Work oncreating muscle symmetry and your entire body will lookcompletelybalanced.Thedumbbellshoulderpresswillfocusonallof the muscles of the shoulder for complete shoulder muscledevelopment.

PROPERALIGNMENT

Setyourbenchsettingtoa90-degreeangle(fullyuprightposition),unlessofcourseyoualreadyhaveaccesstoa90-degreeangleseat.

Pickupyourdumbbellsandplacethemonyourthighs.

Alignyourbodyfromthebottomup.

Make sure that your feet are flat on the floor facing straight aheadthroughouttheexercise.Yourkneesshouldalsobefacingstraightahead.

Make sure that yourwholeback region is flush against theuprightbench’s back support. Youmust also concentrate on letting your chestrelax.When you sit upright, it is natural that your chestwill rise andmove into the same upright position. This is bad because your chestmuscles become the primarymusclesworking during the exercise andwill take the focus away from the shoulders. You want to focus onkeeping your back straight against the back pad while completelyrelaxingyourchest.Thiswillhelpdirectallofthestimulationontotheshouldermuscles. If you seeyour chest riseor feelyour chestmuscleshandlingthemajorityoftheworkorhelpingtolifttheweights,stopand

correct yourself. You are either going too heavy or you just need topracticeyourformwithoutweight.

Onceyouareseatedinafullyuprightpositionwiththedumbbellsonyourthighs,thrustuponelegatatime.Letmomentumhelptoliftthedumbbellsintoyourstartingposition.

Make sure that both dumbbells are heldwith your palms facing infrontofyouandlevelwiththetopoftheshoulders.

Relax your chestwhile keeping your back totally upright and yourheadandneckas relaxedaspossible.Pleasenote thatyoumustneverturnyourheadwhiledoinganyof these exercises. Positionyourbodyintotheproperalignment,keepingyourheadstraight,andstaythatwaythroughout the exercise. If you don’t, you could end up seriouslyinjured!

Keepyourelbowsaswideaspossibleasifyouweretryingtotouchyourelbowsbehindyourback.

Keepyourupperarmhorizontaltothefloor;don’tletthebicepsandtricepssinkbelowyourshoulderheight—thisistheideallevelforafullrangeofmotionforthisexercise.

Keepyour forearms in a perpendicular positionwhile keeping yourforearmspointeddirectlytowardstheceilingatalltimes.

TECHNIQUEANDFORM

After you’ve set yourself up in proper alignment, slowly beginpressing thedumbbellsup towards theceiling ina smooth, controlled,fluidmotion,makingsurethatyoudonotuseanymomentum.Iadvisethat you do not touch the dumbbells at the top and instead press theweightsinastraight-lineoverhead.Touchingthedumbbellsatthetopofthemovementmayputsomeunduestressontotherotatorcuffmuscles.

Whenyoureachthetopofthemovement,donotlockouttheelbow

joint.Whenyoulockouttheelbowjoint,youdistributealloftheweightfrom the shoulders to the elbow joint, thus interrupting musclestimulation. This can hurt the elbow joint and limit shoulder musclestimulation.

Withoutresting,slowlybringthedumbbellsbackdown,makingsurethat your arms arewide, your head is level and that youmaintain anuprightpositionwithyourchestrelaxed.

DumbbellLateralRaise

The shoulders have a tendency to be stubborn and are notnecessarilyeasytodevelop.Thisisagreatexercisefortoningthoseshoulder muscles located on the outside of the upper arms.Developingthesemusclescangiveyoutheappearanceofhavingasmallerwaist.Payattentiontothedescriptionbelowasthisexerciseis often performed incorrectly. This will make the differencebetweennoresultsandtheresultsyouwant.

PROPERALIGNMENT

Takeastandingpositionwithashoulder-widthstance.Alignthebodyfrom the bottom up, beginning with the feet. Make sure the feet arepointingstraightahead.

Keepthekneespointingstraightaheadandslightlybenttohelpavoidanyunnecessarybackstrain.

Holdadumbbell ineachhandwitharmsdownatyour sides.Yourpalmsshouldbepointedtowardyourbody.

Itisimportanttorememberthatasyouliftthedumbbells,yourpalmsshould be facing downward, so your shouldermuscles rather than thebicepsmusclesdothework.

TECHNIQUEANDFORM

Keeping your arms straight and at the sides of your body, lift theweights directly out to the sides until they reach the level of yourcheeks.

Holdtheweightsthereforaone-secondcount.

Whilemaintainingyourpostureandbodyalignment,slowlylowerthedumbbellsinacontrolledfashionbacktothestartingpoint.Makesureyoupickadumbbellweightthatallowsyoutopracticeperfectform.Ifyoupickaweightthatistooheavy,momentumwillforcemusclesotherthan the shoulder to do thework. Some people have the tendency tobendattheelbows.Keepingthearmsstraightallowsforbetterisolationofthemedialdeltoid.

FAQ:WhenIseepeopledoingthisexercise inmygym,theyoftenbendtheirkneesandheavetheweightsup.Whatisthisdoing?

ANSWER:It’s doing more harm than good. Using your knees to createmomentumand lift theweightsupandout toyoursidesdoesnotbenefityouatall.Asyouseeintheexercisedescriptionpicture,youlifetheweightbyfocusingonliftingtheelbowsstraightouttothesides of your body. keeping the arms completely straight can be

difficultandtoughontheshoulder joints,whichiswhykeepingaslightbendinyourelbowswilltakesomestressoffofthem.

SeatedBent-OverLateralRaise

Thisexercisedevelopsthereardeltoids,themusclesatthebackofyour shoulders, and helps to give your shoulders a three-dimensionalappearance.

VARIATION: This exercise can also be done standing, but thosewithlowerbackproblemsarebetteroffperformingitseated.Ifyouchoose to stand, select a neutral position with a shoulder-widthstance. Align, your body from the bottom up, beginningwith thefeet. Make sure your feet are pointing straight ahead. Keep yourknees pointing straight ahead and slightly bent to help avoid anyunnecessary back strain. Hold a dumbbell in each hand. Lookstraightahead.Bendoveratyourhips

PROPERALIGNMENT

Placeacoupleofdumbbellsparalleltoandinfrontofaflatbench.

Sitontheendofthebenchwithyourlegstogetherandthedumbbellsbehindyourcalves.

Bendatthewaistwhilekeepingyourbackstraightinordertopickupthedumbbells.Thepalmsofyourhandsshouldbefacingeachotherasyoupickthemup.

Makesureyourabdominalsarepulledinthroughoutthisexercise.

TECHNIQUEANDFORM

Keepingyourtorsoforwardandstationary.andthearmsslightlybent

attheelbows,slowlyandwithoutmomentum,liftthedumbbellsstraightout to the sides of the body until both arms are parallel to the floor-about shoulder height. Exhale as you lift theweights. Avoid swingingthe torsoorbringing thearmsback insteadof to theside.This isveryimportant forreardeltoid isolation.Yourelbowsshouldbe leadingtheexercise. Many people doing this and similar exercises lead with thedumbbellsand takeall the focusoff the shoulders.Whenyou lead themovementwithdumbbells,youwillnotoptimallystimulatethedesiredreardeltoidmuscle.Trytomakesuretomovethewholearmtogether.

Contractthereardeltoidmuscleashardasyoucanandholdforonesecondatthetopoftheexercise(shoulderlevelorslightlyhigher),thenslowly lower the dumbbells back to the starting position. Your reardeltoidmusclesshouldstillbeworkingwhileyoulowertheweight

Whenyoureachthestartingposition,donotrest.Slowlybeginliftingthe dumbbells out to each side of your body in a smooth, controlled,fluid motion, without using momentum. Repeat the recommendednumberofrepetitions.

VARIATION

MilitaryPress

Unlike behind-the-neck presses, which risk damaging the rotatorcuffs,militarypressesareagreatexercisetodevelopallthreeheadsof the shoulder or deltoidmuscles. Youwill find that a narrowergrip focusesmore on themuscles of themedial and rear deltoidswithanemphasisonthetriceps.Thewideryougo,themoreyou’llincorporatethefrontandmedialdeltoids.Lookatyourshouldersina mirror and decide where you would like to see a little moremuscle development or muscle tone. Based on that you can varyyourgripforacustomizedexercisevariation.

PROPERALIGNMENT

Sitonthemilitaryseatandplaceyourfeetflatonthefloorinfrontofyou.Yourkneesshouldbefacingstraightahead.

Takeholdofthebarbellwithyourgripofchoice.Rememberthatgripvariationwillstimulatecertainmusclesmorethanothers.Thebestthingyoucandoforyourbodyistoassessyourshouldermusclesanddecidewhatportionofthethreeheadsareinneedoffurtherdevelopmentforoverallmusclebalanceandsymmetry.

Sitallthewaybackintheseat,makingsurethatyourbackisstraightandflatagainstthebackpad.

A mistake made when doing either this exercise or the dumbbellshoulderpressistostickthechestwayoutwhenpressingup.Donotdothis!Remember,whenyoustickthechestoutduringthepress,youtakeprimarystimulationawayfromtheshouldermusclesanddirectittothechest muscles. You want to relax the chest at all times during thisexercise. Ifyouseeyourchest riseor feelyourchestmuscleshandling

themajorityof thework, stopandcorrectyourself.Youmayeitherbegoingtooheavy,oryoujustneedtopracticeyourformwithoutweight.

As you hold the bar,make sure that your arms and elbows are aswideaspossible(asifyouweretryingtotouchyourelbowsbehindyourback).

Keepyourupperarmhorizontaltotheflooranddon’tletthebicepsandtricepsregionsinkbelowshoulderheightasthisistheideallevelforafullrangeofmotionforthisexercise.

Keepyourforearmsinaverticalposition(theyshouldpointdirectlytowardstheceilingatalltimes).

Make sure that your head and neck are as relaxed as possiblethroughout the entire exercise. Please note that you must never turnyour headwhile doing any of these exercises. Position your body intothe proper alignment, keeping your head straight, and stay that waythroughout the exercise! If you don’t, you could end up seriouslyinjured.

TECHNIQUEANDFORMBefore you begin the exercise, close your eyes and visualize yourselfdoing themovement. Focus on the shouldermuscles you are about tostimulate.Rememberwhatwediscussedaboutassessingyour shouldermusclesandcomparingthebalanceandsymmetryof themuscles.Thisgoesforallmuscles.Paycloseattentiontothemusclesthatarelaggingbehindothersandconcentrateallofyourenergiestothoseareasduringtheexercise.Ifyourmusclesarealreadyinbalanceandsymmetric,focusonthemuscleasawhole.

You shouldnowbe in position to begin. First, pickup the bar andbegintheexercisefromthetopposition.

Withthearmsandelbowswideandheadlevel,slowlybringthebardowntoanareaslightlybelowthechin.Theupperarm,fromtheelbowtotheshoulder,shouldendupslightlybelowparalleltothefloor,with

yourforearmsperpendiculartotheceiling.

Whenyoureachthebottomofthemovementasyourupperarmsarelowered slightly below chin level slowly begin pressing upward in asmooth,controlled,fluidmotion,withoutresting.Makesurethatyoudonotuseanymomentum.

Whenyoureachthetopofthemovement,donotlockouttheelbowjoint.Whenyoulockouttheelbowjoint,youdistributealloftheweightfrom the shoulders to the elbow joint, thus interrupting musclestimulation. This can hurt the elbow joint and limit shoulder musclestimulation.

From this point, slowly begin to lower the bar in a smooth,controlled,fluidmotion,withoutresting.

FAQ:Whydo I constantly see somanypeople leaningbackwhiledoing thisexercise?

ANSWER:Leaningbackwhiledoing themilitarypresswillbringyourupperchestmusclesintothemovement.Thisstopsisolatingtheshouldermuscles.Manypeopledo thisbecause theyare lifting tooheavya

weight-or perhaps their shoulders became tired and they leanedback to get the weight up. If you have trouble staying uprightduringthemilitarypress,eithergolighter,orplantyourfeetbehindyoutohelpmaintainyouruprightposition.

FrontRaise

Thisexercise isgreat forworkingtheshouldermuscles,as longasyoukeepyourselfinperfectformtonotengagethechestmuscles.There are several variations to experiment with, includingperforming with one hand alone, alternating hands, or using abarbellinsteadofdumbbells.

PROPERALIGNMENT

Standwithastraighttorsoandthedumbbellsrestinginfrontofyourthighswiththepalmsofyourhandsfacingyou.Alignthebodyfromthebottom up, beginning with the feet. Make sure the feet are pointingstraightahead.

Keepkneespointingstraightaheadandslightlybenttopreventanyunnecessarybackstrain.

Rememberthatasyouliftthedumbbellsyourpalmsshouldbefacingdownwardso thatyourshouldermusclesdo thework,notyourbicepsmuscles.

TECHNIQUEANDFORM

While standing still, lift the dumbbells straight to the front,with aslightbendoftheelbowandthepalmsofthehandsfacingdown.

While exhaling, continue until your arms are parallel to the floor.Pauseforasecondatthetopofthemovement.

Inhaleandlowerthedumbbellsslowlyinacontrolledfashiontothestarting position while maintaining your posture and body alignment.

Makesureyouchooseaweightthatallowsyoutopracticeperfectform.If you use a weight that is too heavy, momentum will force musclesotherthantheshoulderstodothework.

UprightRow

Upright rows are a great exercise to develop the tie-in muscles,aesthetically tying your shoulders and trapezius muscles togetherfor a beautifully fluid look. You must make certain that you useverystrictformwiththisexercise,andavoidusingmomentumatalltimes. The rotator cuff muscles of the shoulder are extremelydelicateandarepronetoinjuriesthatoccurasaresultofusingpoorform and excessive weight. The upright row exercise movementalonecanstress therotatorcuffmuscles.Thismakes it imperativethatyouuseaweightyoucanhandleandemployperfectformandtechnique and no momentum at all. We recommend that youpractice the exercise using a cambered (E-ZCurlBar) bar at first.This is usually much easier on the wrists and shoulders than astraight barbell. After you’ve mastered the perfect formmethods,youcanbeginusingtwoseparatedumbbellsforvariety.

PROPERALIGNMENT

Chooseaweightforthecamberedbarthatiseasyenoughsoyoucanfocusonlyonyour form.Onceyouhavemastered the correct form, itwill become second nature and you will find it easy to move up inweight,therebystimulatingtheshouldermuscles.

Graspthebarusingashoulder-widthgrip.

Placeyourfeetshoulder-widthapartandpointthemstraightahead.

Keep your knees slightly bent at all times during themovement totake stress off the lower back region. Also, keep the knees pointingstraightahead.

Contract the abdominalmuscles slightly tohelp keepyourposturalalignment.

Keepyourbackstraightandbodystillasyoudotheexercise.

Relaxthemusculatureofyourchestandback.

Keepyourheadlevelandlookstraightaheadatalltimesduringtheexercise.

Hold thebaracrossyour thighsandkeepyourpalms facing towardyourbody.

Beginfocusingonthemusclesoftheshoulderincludingthetrapeziusmuscles.Althoughyouwill bepulling theweightupwithyourhands,youmustlettheelbowsleadthemotion,keepingthemhighasyoupullup.

TECHNIQUEANDFORM

Before you begin the exercise, close your eyes and once againvisualize yourself actually doing the movement while focusing on theshoulderandtrapeziusmuscles.

Withproper formandpostural alignment, beginpulling thebar upslowly,concentratingonfeelingthestimulationofthefocusedmuscles.

Pullthebarup,leadingwithyourelbows,toapointwhereitcomesclosetoyourchin.

Themost importantthingtodoat thispositionof theexercise is toconsciously focus on and physically contract the muscles of thetrapezius.

Holdthecontractionhereforacountofonetotwoseconds.

With just enough time to contract the trap muscles, slowly beginloweringthebarwhilemaintainingthesameexactformandpostureyou

didwhenpullingup.

Whenyoureachthebottom(start)position,slowlybeginpullingthebarbacktothetoppositionoftheexerciseusingasmooth,controlled,fluidmotion.Make sure thatyoudonot jerkorusemomentum to liftthebaratanytimeduringthisexercise.

VARIATION

FAQ:WhenIdothisexerciseitsometimeshurtsmyshoulderjointsandrotatorcuffmuscles.Why?

ANSWER:Toavoidpain,trythis:Whenyoubeginthemovementwiththebarlying on your upper thigh, as you pull it up, bring the bar about

four to six inches away from your body. This distances will takesomepressureoffofthejointsandtherotatorcuff.Itwillbemorechallenging,soyoumayneedtogoabitlighterthanpreviously.

Bent-ArmBent-OverRow

Thisexercisecanalsobedonestanding,butthosewithlowerbackproblemsarebetteroffperformingitseated.

PROPERALIGNMENT

Placeacoupleofdumbbellsparalleltoandinfrontofaflatbench.

Sitontheendofthebenchwithyourlegstogetherandthedumbbellsbehindyourcalves.

Bendatthewaistwhilekeepingyourbackstraightinordertopickupthedumbbells.Asyoupickthemup,thepalmsofyourhandsshouldbefacingbehind.

Bend at the elbows until there is a 90-degree angle between theforearmandupperarm.

TECHNIQUEANDFORM

Keepyourtorsoforwardandstationarywitharmsbentata90-degreeangleattheelbows,andliftthedumbbellsstraighttothesideuntilbothupperarmsareparalleltothefloor.Theforearmsshouldbepointedtothefloorinthiscontractedposition.Exhaleasyoulifttheweights.Avoidswingingthetorsoorbringingthearmsbackratherthantotheside.

Afteraonesecondcontractionatthetopslowlylowerthedumbbellsbacktothestartingposition.

Repeatfortherecommendednumberofrepetitions.

Bent-OverLateralRaiseonInclineBench

Thebent-overlateralraiseisagreatexercisefordevelopingthereardeltoidmusclesoftheshoulder,whichinouropinionisoneofthemostpoorly trainedmuscles in thebody.Byusing thisexercise todevelop these muscles, you will give your shoulders a very sexy,three-dimensionallook.There are three ways that you can do this exercise. We will

describeoneindepthandtheothersbriefly.Inthefirstversion,calledtheseatedbent-over lateralraise,you

sitontheedgeofabench,bendatthewaistwithyourheaddownand lift the dumbbells to each side of your body. In the standingbent-overlateralraise,youstandinthesameposturalalignmentasyou didwith the standing dumbbell lateral raise. This time, bendover at the hips. Once again, bend your knees, keep your backstraightandparalleltothefloorandliftthedumbbellstothesidesofyourbody,leadingthemovementwithyourelbows.The exercisewewill discuss now, however, is the best exercise

for developing the rear deltoids. This exercise is the bent-overlateral raisedoneonan inclinebench. Itwillgiveyou thebestofbothof theexerciseswe firstdiscussed,allowingyou to stayverystrictwhilekeepingyoualmostparalleltothefloor.

PROPERALIGNMENT

Choosetwolightdumbbellssothatyoumaypracticeperfectform.

Rest your entire torso, fromyourpelvicbone toyour chest, on theincline bench’s angled pad with your head and eyes looking straightahead.

Positionyourfeetshoulder-widthapart,pointingthemstraightaheadatalltimesduringtheexercise.

Makesurethatyourkneesarebentsothereisnounnecessarylowerbackstress.

Bringthedumbbellsdowntoeachsideofyourbodywithyourpalmsfacingeachother.

Makesurethatyouarepositionedsteadilyonthebenchincline.

Bringyourheaduptothelevelofyourtorso,whichmustbeclosetoorparalleltothefloor.Lookstraightahead.

As you prepare to do the exercise, focus all of your attention andconcentrationonthereardeltoidmusclesoftheshoulder.Knowwherethesemuscles are located and how they feel when stimulated. This iswhywesuggestthatyougolight,sothatyoumayisolatethesemuscleswithoutincorporatingothersintothemovement.

Asyouliftthedumbbellstothesidesofyourbody,yourelbowswillbe leading themotion.Manypeoplewhodo this and similar exercisesleadthemovementwiththedumbbellsandtakeallofthefocusofftheshoulders.When you lead the exercisemovementwith the dumbbells,youwillnotoptimallystimulatethedesiredreardeltoidmuscles.

TECHNIQUEANDFORM

Slowly andwithoutmomentum, begin lifting the dumbbells out toeachsideofyourbody.

Trytomoveyourwholearmtogether,oratleastmakesurethattheelbowsareleadingthemovement.

Donotliftyourtorsoasyoulift.Ifyoufindthatyouareinfactliftingyourtorsoformomentumassistance,stop!Either lightentheweightorrest for one minute and do your next set. Don’t just go through the

motionsjusttogettheweightsup.Focusonisolationofthereardeltoidmuscles,andmakethemworkhard.

Makesurethatyouliftthedumbbellsstraightouttoyoursidesratherthanbehindyou.Thisisveryimportantforreardeltoidisolation.

Maintainyourposturalalignmentandbringthedumbbellsuptolevelwithyourshouldersorslightlyhigher.

Squeeze the dumbbells back while you contract the rear deltoidmusclesashardasyoucan.Holdthiscontractionforonesecond.

From this point, slowly begin lowering the dumbbells,making surethat you make the rear deltoid muscles continue to work during theloweringportionoftheexercise.

Asyoureachthestartposition,donotrest.Slowlybegin liftingthedumbbells out to each side of your body in a smooth, controlled andfluidmotion,withoutusingmomentum.

FAQ:Idon’tfeelthestimulationinmyreardeltoidsasmuchasIfeelitinmytricepsandupperbackmuscles.Whyisthis?

ANSWER:Ifthisisthecase,trybringingyourarmsalittlefurtherinfrontofyour body as you lift. This slight variation should redirect thestimulation to thereardeltoids.As faras the tricepsare involved,you must work to maintain that slight bend in the elbowsthroughout the exercise. You will experience the tricepsinvolvement if you can’t maintain it. The place where thiscustomarily happens is at the top of the movement, where theelbowisextended.

Two-ArmCableLateralRaise

Using cables to perform laterals provides resistance during thepositive and negative phases of your repetition. Youmay need touse lighterweights than usual for this exercise. Any pain in yourneck is an indication that the weight you are lifting may be tooheavy. Make sure to keep your head in line with your spinethroughoutthisexercise.

PROPERALIGNMENT

Placethepinsatthedesiredweightsinthecablemachine.

Standinthecenterofthecables,leanslightlyforwardfromyourhipswhilemaintainingerectposture.

Keepyourkneesbentandyourabdominalsengaged.Holdahandleineachhand.

Pullthehandlesinuntilyourarmscrossunderyourchest.

TECHNIQUEANDFORM

Extend your arms in an upward arc-like movement, until they areparalleltothefloor.

Atthetopposition,holdforacoupleofsecondsbeforereturningtothecrossedposition.

Repeatforthedesirednumberofrepetitions.

SeatedRearDeltMachine

Theseatedrear-deltmachineisagreatexercisetousewhenyou’relookingtoaddvarietytoyourshouldertraining.Itwillgiveyoutheability to really focus on isolating the rear deltoids without thepossibilityof lowerback injuryand theburdenofhaving tobendoveratthehips.Thisisaperfectexerciseforthosewhofeeldizzywhenbentoverorfeeltoomuchchestcompressionfromhavingtoleanontheinclinebench.Allyouhavetodotobeginexercisingisset the pin to the desired resistance and position the level of theseat.

VARIATION: A variation you can try without a machine sues abenchandonedumbbell.Simplyplaceonekneeandonehandonabench, bend over, keeping the lumbar curve in your lower back,andliftthedumbbellup,bendingyourelbowsoyourarmcreatesa90-degreeangle.

PROPERALIGNMENT

Sityourselfon themachineandpositionyourbodyso thatyouaresitting upright with your chest flush against the vertical pad. Thereshouldbea seatadjustment thatwillallowyou toraiseand lower theseat.Bringtheseattoaheightwhereyourchincanrestneutrallyontheedgeof thepad in front of you.This is a goodheight to optimize theproperanatomicalpositionforthisshoulderexercise.

Keepyourfeetflatonthefloorandpointingstraightaheadduringthemovement.Also, keep your knees pointing straight ahead at all times.Onmost rear-deltmachines, youwill find inner thigh pads for addedstability.Keepyourthighssnugagainstthepadstogiveyoutheadded

supportneededtosecureyourcoremusculature.

Thismachineisoftenusedasapecdeckandgivesyoutheoptionofadjusting the armbars to your liking. For this particular exercise, youwill want the arm bars brought to the back position so they are justabout touchingoneanother.Youalsomighthave theoptionof takingyourhandgripinapalmsfacingpositionoranoverhandposition.Taketheoverhandpositionsincethiswilltakemuchstressoffthewristsandallow better muscle control and isolation of the rear shoulders, thusnegatingthetricepsmusclesasmuchaspossiblefromthemovement.

Makesurethatyoukeepaslightbendintheelbowsatalltimes.Thisbendofthearmswillhelpmaintainfocusofresistanceonthereardeltsand off the triceps. Youmight reach a level of fatiguewhere you areforced touse the tricepsmuscles tomove theweight.Whenyoureachthispoint,eitherresistthetemptationorsimplylowertheweight.

Keepyourchestcavityagainst thechestpadatall timesduringtheexercisewithyourtorsototallyupright.

TECHNIQUEANDFORM

Begintheexercisewithyourfeetflatonthefloor,thighspinnedsnugagainstthethighpads,andbodyuprightwithchestagainstthepadandchinrestedontheedge.

Withhandsholdingthegripsinanoverhandposition,makesurethatyourelbowsarepointeddirectlyouttothesides.Thisisveryimportantforisolationofthereardeltmuscles.

Before you begin the movement, make sure you are consciouslyfocused on the rear delt muscles and begin to isometrically contractthem before moving the weight. This might take some practice toperfect, but youwill soonmultiply yourmuscle isolation abilities ten-fold.

Begin bringing the bars away from each other and maintain your

anatomicalpositioningatalltimes.Bringthebarsasfarbackaspossiblewithoutjerkingorusingmomentumtodoso.

As you reach the top of the movement, with arms fully extendedoutward, try to hold this position for one countwhile feeling the rearshouldermusclestakingthebruntoftheresistance.Atthispoint,reallysqueezethereardelts.

Slowlyallowthearmstoreturntothestartposition,resistingthebarsonthenegativeportionoftheexercise.

Once you have reached the positionwhere the bars are just abouttouchingeachother,donotallowtheweightstacktotouchthebottom.Youwant tokeepconstant tensionon themusclesandmust stoprightbeforetheweightstouchbottom.Fromhereimmediatelybegintobringthebarsapartonceagainwithgreatform.

VARIATION

FAQ:Theoverhandgriphurtsmywrists.CanIuseanothergrip?

ANSWER:Yes.Thereareseveralothergripsavailableonthismachine.Tryacouple to seewhich one feels comfortable and helps to elicit thebestrecruitmentofthereardeltoidmuscles.

RotatorCuff

The four smallmuscles of the rotator cuff need strengthening, astheyareproneto injury.Youwillneedtouseanoticeably lighterweightforthisexercisethanforotherarmexercises.Tomakesurethatyougetthemaximumbenefitfromthisexercise,makesureyoumaintain the90-degreeangle in thearms throughout the rangeofmotion.

PROPERALIGNMENT

Stand inaneutralposition.Your feetshouldbe justundershoulderwidth apart, your knees slightly bent, your shoulders back and yourchestout.

Youshouldbeholdingalightweightineachhand,yourpalmsfacingbehindyou.

Bendyourarmssothattheupperandlowerarmsareata90degreeangle,yourarmsparalleltothefloorandextendedbeforeyou.

TECHNIQUEANDFORM

Exhaleandrotateyour shoulders so thatyourhands riseaboutyouelbowsandyourpalmsfacefront.

Slowlyreturntothestartposition.Atnotimeshouldyourarmsnotbe in a 90-degree angle, as this could cause stress or injury on yourrotatorcuff.

Repeatforthedesirednumberofrepetitions.

Chapter10Triceps

The tricepsmuscle, locatedon thebackof theupperarm, can be tricky to develop, which is why manywomen worry about having flabby arms. That’sbecause this three-headed muscle requires differentanglesoftrainingforfulldevelopment.Alotofpeopledon’trealizethatjustoneexerciseformostbodypartssimplywon’tcutit,unlessyouwantasimplelookingbodywith simple lookingmuscles. Specific exerciseswill stimulate specific muscles to work as primarymusclesandincorporateothermusclestoworkasthesecondary muscles. The following exercisesincorporate all angles of training, providing totaltricepsmuscledevelopmentforflab-freeandsuperblytoned arms. The most important thing to remember

withthisandallexercisesistoconcentrateonkeepingyour form and technique correct during the exercisemovement.For immediate Body Sculpting Bible support &coaching directly from James & Hugo, please visitwww.BodySculptingBible.com

OverheadDumbbellExtension

Theoverheaddumbbellextensionfocusesonthemiddleandinnerheadsof the tricepsmuscle.You cando this exercise eitherwhileseatedorwhilestanding.Werecommendyoudotheseatedversion,asyouwillbelesslikelytocheatusingmomentumandinjurieswillbelesslikelytooccur.Oneveryimportantthingtorememberistokeeptheelbowspointedtotheceilingaboveyouatalltimesduringthemovement.Thiswillhelpcreateafullrangeofmotionforthetriceps.Youalsoneedtoholdtheupperarmsclosetoyourheadasyou extend the weight overhead. Finally, and one of the mostimportantthingstorememberandperfectwiththisexercise,isyourhandgriponthedumbbell.Itisnoteasytogetaperfectlyevengripforbothhandswith this exercise. If you fail togrip thedumbbellevenly, you may end up directing the force of the dumbbellresistancetoonearmmorethantheother.Thiswillcreatemuscleimbalancebetweenthetwomuscles.Tofixthis,youmustlearntoeithergrip thetop, innerportionof thedumbbellwithaseparate,even grip for both hands orwith an overlapping grip having onehand overlap the other. We recommend that you choose, ifavailable,adumbbellthatadequatelyallowstwoseparateandevenhand grips. Unfortunately, most dumbbells will not allow a greatdealofspacetosecurelygripinthisfashion,butyoumightluckoutconsideringyourhandsmaybe smaller thanmostmen’shands. Ifthisisnotthecase,youmustlearntoperfectyouroverlappinggripforbetterbalanceandmusclesymmetry.

PROPERALIGNMENT

Choose a weight that you believe to be light enough to practiceperfectform.Placethedumbbellontopofyourthigh.Youcanalsohave

someonehandthedumbbelltoyoufrombehind.Thisisespeciallyusefulwhenusingveryheavyweightandtoavoidinjuringtheshoulderjoints.

Sitonabenchwitha90-degreeangledbackpad.

Sitallthewaybackintotheseat,makingsurethatyourbackisflatagainstthepadatalltimesduringthemovement.

Beforeliftingtheweightintopositionoverhead,makesurethatyourfeetareplaced flaton the floorandpointedstraightahead.Makesurethatyourkneesarealsopointingstraightahead.

Keeptheheadlevelandfacingstraightaheadatalltimesduringthemovement.

Positionthedumbbelloverheadorhavesomeonehandittoyoufrombehind.

Intheaboveposition,chooseyourgripofchoiceonthedumbbell.

Point your elbows straight to the ceiling above you while holdingyourarmsandelbowsclosetoyourheadfortricepsisolation.

TECHNIQUEANDFORM

With the dumbbell overhead and in position, begin lowering thedumbbellwhilekeepingtheelbowspointeddirectlytotheceiling.It isimportant todothisbecause itwillhelp isolate thetricepsmuscleandprovide a full range of productivemotion. Itwill also help you avoidhitting the dumbbell on the back of your head while extending andloweringthedumbbell.

Asyoulowerthedumbbell,focusonthetricepsmuscleandfeelthestretch.Alwaystakethisnegativeportionslowandstayincontrol.

Lower the dumbbell to a point where your forearms are slightlybelowparalleltotheground.Youshouldfeelabigstretchinthetriceps.

Withoutanyrestandavoidingtheuseofmomentum,beginpressingtheweight back up to the top position.Make sure that you are usingperfectform,whilemaintainingthecorrectposturalalignment.

Allofyourattentionmustbeonthetricepsmuscle, focusingontheisolationofthemuscles.

As you approach the top of the movement, contract the tricepsmusclesashardasyoupossiblycanwhileavoidingintenselylockingouttheelbowjoints.

Holdthiscontractionforaonetotwosecondcountandbeginyourdescent,loweringthedumbbellinaslow,controlledandfluidmanner.

FAQ:Thisexercisereallyhurtsmyelbows.WhatcanIdotopreventthis?

ANSWER:Thiscanbeaverygoodexercise,butmakenomistake;itcanalsobe very tough on those elbow joints. Think about the positionyou’re in: you are holding amoderate to heavyweight over yourhead,withyourelbows flexed.Allof thepressure is coming fromtwo different points, compression caused by the dumbbell beingoverhead, and the force of the dumbbell pulling on your elbowjoint. If you have elbowproblems or simply feel pressure or painfromthisexercise,youshouldswitchitimmediatelywithsomething

lessstrenuous.

LyingDumbbellExtension

This exercise is a favorite for both women and men. The lyingpositionprovidesgreater stability to liftmore safely, preventingachance of injury to your lower back.Much like the flat dumbbellpress, it also allows greater leverage to occur, allowing betterstrengthoutputwithasmootherexercisemovement.Alwaysmakesuretomovethedumbbellsslowlyfromstarttofinishandsqueezethe tricepsmuscles at the top of themovement to really feel thetricepsworking. If youhad to chooseoneexercise for the triceps,thismightverywellbetheone.

PROPERALIGNMENT

Pickup twodumbbells,making sure that they are light enough foryou to practice perfect form or for simply warming up your tricepsmuscles.

Sitattheendofaflatbenchwiththeweightspositioneduprightontopofyourthighs.

Itisveryimportanttogripbothdumbbellhandlesallthewayattheendclosesttoyourthighs.Makesuretoslideyourhandsallthewaytothe bottom of the handle so that the pinky side of your hand is upagainst the weight plate. Doing this will help you control the weightbetterwhilealsoallowingyoutocontractthetricepsmusclesharderatthetopofthemovement.

Thrusteachdumbbellup justasyouwouldwhendoingadumbbellbenchpress.

Laybackonthebenchandplaceyourfeetflatontothefloor.

Asyouare lyingdown,keeping the longsideof thedumbbellsandthepalmsofyourhandsfacingeachotheratalltimes,presstheweightsupusingyourchestmuscles(chestpress).Youwillbegintheexerciseinthispositiontoavoidstressingtheelbowjoint.Ifyoustartatthebottompositionofthisexercise,youcaneasilycreatetoomuchpressureontheelbowjointcapsule,riskinglong-terminjury.Remember,throughoutthemovement,thepalmsofyourhandsandyourinnerelbowsmustalwaysface each other. You want tomake sure that your whole arm is in adirectlinewithyourfrontshoulder(anteriordeltoid).

Youmustalsomakesurethatyourelbowsarepointingdirectlyattheceilingatalltimesduringtheexercise.

Begintheexercisewiththearmsfullyextendedoverhead,holdingthedumbbellshightotheceiling.

TECHNIQUEANDFORM

Once you are in the proper body alignment with the dumbbellsoverhead, slowly lower the dumbbells down toward your shoulders.While doing this, your elbows will remain pointing directly at theceiling; and your entire arm from the elbows to the shoulderswill befrozen at all times. These steps are necessary for proper tricepsstimulation during this exercise. Remember to consciously focus all ofyourattentiononproperformandstimulationofthetricepsmuscles.

As you lower the dumbbells, stop just before the dumbbells reachyourshouldersandbegintoslowlyandsmoothlyextendyourarmsfromtheelbowstothehandsbackuptothestartingpositionoftheexercise.Remembertokeepyourupperarmfrozeninplace.

Asyoureachthetopoftheexercise,contractthetricepsmusclesashard as you possibly can for complete muscle stimulation. Make surethatyouavoidexcessively lockingtheelbowjoint.Onceyoureachtheposition of full elbow extension, do not thrust the elbow joint into alocked position. Instead, contract the triceps muscles as hard as youpossiblycan.Practiceusinglightweightswiththistechniqueaspractice

willmakeforperfectexecutionof theexerciseandbetterresults.Also,make sure that there is a smooth transition when switching fromlowering the dumbbells to raising the dumbbells.Do not rest betweenloweringandraisingthedumbbells.

FAQ:I feel the samepainandpressureas Ididwith theoverheaddumbbellextension.

ANSWER:Yourelbowsareunder the samepressurehere.However, youcantake abit of the shearing forceoff of the elbow joints bymakingsuretokeepyourarmsangledbackthroughouttheexercise.Ifyou

stillfeeldiscomfort,switchthisexercisewithanother.

LyingE-ZBarExtension

Thistricepsexerciseisonethatwillfullystimulateallthreemusclesof the triceps. It is performedwith an E-Z Bar curl bar, a curvedlookingbarusuallyfoundinthefreeweightsectionofyourgymorhealthclub.Youmightwanttostartwiththisexercise,consideringitcanhelpbuildyourstrengthandcoordination,preparingyoufortheLyingDumbbellTricepsExtensions.Ifyoudon’thaveaccesstothistypeofbar,juststickwiththelyingdumbbelltricepsextension,astheseexercisesareverysimilar.

PROPERALIGNMENT

Setupacamberedbar(E-Zcurlbar)withsomelightweightoneachsideorgetonethatisalreadypre-weighted.Youcanrestthecurlbaronyourthighsandlayback,setitinplacesothatitisatthebaseofyourheadwhileyouliedown,orsimplyhavesomeonehandittoyouwhenyouarealreadylyingdown.

Before lifting the bar or having it handed to you, lay back on thebenchandplaceyourfeetflatontothefloor,pointingstraightahead.

Asyouarelyingdown,liftthebarintoplacebypressingitupusingyourchestmuscles(likethechestpress).Holditupaboveyourheadandstaythere.Youwillbegintheexerciseinthispositiontoavoidstressingtheelbowjoint.Ifyoustartatthebottompositionofthisexercise,youcaneasilycreatetoomuchpressureontheelbowjointcapsule,riskinglong-term injury. Once you begin the movement from the top, thepressure in the elbow joints will be reduced as you reach the bottomposition.

Remember,yourinnerelbowsmustalwaysfaceeachotherduringthe

exercise.

Make sure that yourwhole arm is in a direct linewith your frontshoulder(anteriordeltoid).

This exercise will be done slightly differently from the lying two-dumbbell extension. Take a grip on the bar and position your handsabout8to10inchesapart;bringtheE-Zbaroverheadandpositionyourelbows so that they are pointing directly to the ceiling above you butnow, you will point your elbows slightly behind you and toward theceilingonanangle.DoingthiswiththeE-Zcurlbarinyourhandswillautomaticallydistribute the resistance fromrestingon theelbow jointsto the tricepsmuscles.Wedon’t recommend thatyoudo thiswith thelying dumbbell extension because the two movements will stimulatedifferentareasofthetricepsmuscles.

Begin the exercise just as we described it to you and maintain thattechnique,formandposturalalignmentthroughouttheexercise.

TECHNIQUEANDFORM

Once you are in the proper body alignment with the E-Z curl baroverhead, slowly begin to lower the bar down toward your forehead.Whiledoingthis,yourelbowswillremainpointingslightlybehindyouonanangletowardtheceiling.

Make sure that your entire arm from the elbow to the shoulder isfrozeninplaceatalltimesduringtheexercise.Thesestepsarenecessaryforpropertricepsstimulationduringthisexercise.

Remembertoconsciouslyfocusallofyourattentiononproperformandstimulationofthetricepsmuscles.

Asyou lower thebar, stop justbefore it reachesyour foreheadandbegintoslowlyandsmoothlyextendyourarmsbackuptothestartingpositionoftheexercise.

Asyoureachthetopoftheexercise,makesureyouareconsciouslycontractingthetricepsmusclesashardasyoupossiblycanforcompletemusclestimulation.

Holdthiscontractionforonesecond.

Make sure there is a smooth transition when switching directions.Thereshouldbenorestatallwhenswitchingfromthebottompositiontotheupwardextensionofthebar.

TricepsDip

Thetricepsdipisagreatmuscle-enhancingexercisefocusingonthelowertriceps,whichareclosertotheelbow.Toisolatethetriceps,youwillneedadip stationormachine. Ifyouareworkingout inyourhome,youcanpurchasean inexpensivedipunit fromoneofthe sports-related retail chainsorawholesale fitness supply store.Just remember that the dips are not an easy exercise. Do not getdiscouragedifyoucan’tyetdothisexercise,becauseyousoonwillbeableto,GUARANTEED!

PROPERALIGNMENT

First,placeyourhandson theparallelbarsasyoupositionyourselffor postural alignment. Thebestway to do this is to raise yourself uponto the dip bars by locking out your arms. Align your body startingwith your head and moving down to your feet. We have found afantasticwayofdoingtricepsdipsthatmakesitveryeasytoisolatethetricepsmuscles.Tomakeitaseasilyunderstoodaspossible,yourentirebodyfromheadtotoesshouldbeasstraightaspossiblethroughouttheexercise.

Asyouloweryourselffromthelockoutposition,keepyourheadinaneutralorlevelposition.

Yourchestandshouldersmustbecompletelyuprightandasstraightaspossible.

Your arms and elbows will ride close to your body as you loweryourselfandwhenpushingtotricepslockout.

Yourabdominalmusclesshouldbecontractedslightlytoholdyouinposition.

Your legsmust be completely straight, and your feet flat as if youwerestandingup.Now,don’t think thatbecause thesetup iseasy, theexercisewillbeeasilyexecuted.Yes,theset-upfortheexerciseiseasierthan most; but this easy set-up makes the triceps isolation andstimulationincrediblypowerful.

TECHNIQUEANDFORM

Asyouloweryourselfdown,leanbacktohelpholdyourbodyintheuprightposition.

Loweryourselfslowlywhileresistingyourbodyweightallthewaytothebottomposition.

Keep the elbows close to your body, helping to better isolate thetricepsmuscles.

Keepingyourlegsstraightandfeetflattothefloor,loweryourselftothefloor.Youcandotwothingshere:Youcaneitherstoploweringyourbodyrightbeforeyourfeettouch,oryoucanloweryourselftothepointwhereyoutapyourfeetflatonthegroundandimmediatelybeginyourreturn upward.We prefer the latter sincewe know thatwhenwe tapbottom,wehavecompletedthefullrangeofmotionforcompletemusclestimulationandshouldexplodeintotheupwardpress.Somepeoplewillnot be tall enough to touch their feet at the bottom of the trainingapparatusbeingused.Also,youwouldneverwanttoloweryourselftoapointwhereyoucouldinjureyourselfjusttotouchyourfeetflatonthefloor.Thereissuchapoint!Inanyofthesecases,justloweryourbodyuntilyourupperarms(fromyourelbowstoyourshoulders)areparalleltothefloor.Then,immediatelybeginyourreturnupward.

No matter what technique you use at the bottom position, afteryou’vereachedthatpoint,slowlyandwithasmoothtransitionbegintopressyourbodyupward,maintainingyouruprightposture.

As you begin pressing upward,make sure that all of your focus isdirected to your triceps muscles. This alone will help stimulate the

triceps by increased muscle control and as a reminder to maintainproperalignment.

Asyounearthetopofthemotion,yourgoalisnottolockthejointbut instead tocontractandsqueeze the tricepsmusclesashardasyoupossibly can for a one to two second count. It is important to let thetriceps muscles hold you in this position rather than lock the elbowjoints.Otherwise, you can injure the joint. In addition, you takeall ofthe resistance off the triceps muscles and put it onto the joints andbones.Rememberthatthereshouldbenorestatthetopoftheexerciseafter the contraction period. From that lockout position, once againslowly lower yourself back to the bottom position as you resist theweightofyourbody.Ifyougettoapointwhereyourbodyweightistoolight for the exercise, youmayuseadipbelt tohook someadditionalweight to your body, thus increasing the resistance. Pleasemake surethatifyoudouseadditionalweight,youdosoinincrementalstages.

FAQ:WhenIdotricepsdips,Ifeelalotofpressureandpaininmyshoulders.Why?

ANSWER:Thetricepsdipcanbeaverypowerfulandproductiveexercise.Youdo, however, need to make sure that you protect yourself frominjury,keepafewthingsinmindwhendoingthetricepsdip.Don’tgotooheavyunlessyouknowyourmuscles,joints,andconnectivetissuecanhandleit.Althoughyoumaybeverystrongandfeelthat

yourflexibilityisgreat,youstillmaynotbeasstrongasnecessarytodothisexerciseatitsfullcapacity.

BenchDip

Triceps dips can also be performed between benches if you areunable to perform themon the parallel bars forwhatever reason.Justlikeparallelbartricepsdips,thisexercisewillprimarilyfocusonthethreeheadsofthetriceps, locatedonthebackofthearms,helpingyouachievefatfreeandtonedlookingarms.Thisisagreatexercise for developing the strength necessary to do the TricepsDipsexerciseontheparalleldipbarunit.

PROPERALIGNMENT

Placetwobenchesparalleltoeachother(sidebyside)withsufficientspaceinbetweenthemtoallowforthepalmsofthehandstobeononebenchandthebackofyourfeetontopoftheotherbench.

Sit between the twobencheswithyourpalmson thebenchbehindyou andwith your legs on top of the other bench. If you are alignedcorrectly,yourbodyshouldresembleanL.

TECHNIQUEANDFORM

Usethestrengthofyourtricepstoloweryoutowardsthegroundinagradualandcontrolledmovement.

Continue to lower yourself until the upper arm and the forearmscreatea90degreeangle.

Useyourtricepstopushyourselfbackuptothestartingposition.

ImportantNotes

Donotmoveupanddowninajerkyoruncontrolledmanner,asthisexercisecanplaceextremestressontheshouldergirdle.

If unable to perform this exercise, youmay use the assistance of apartnerwhoshouldsupportpartofyourweight.

If you would like to add weight to the exercise, ask a partner togentlyplaceaweightonyourthighs,asillustratedatright.

FAQ:Isawsomeoneperformthiswithfive45-poundplatesonhislap.Isthissafe?

ANSWER:Itmaybesafeforhim,but ifyou’renotusedtothisexercise,you

shouldstartwithyourbodyweightfirst.Thiscanbeaveryeffectivetriceps exercise, but you’ll want to perfect your form beforeprogressingtooquickly.Justbecarefulnottostrainyourshoulderswiththisexercise.justlikethechestandtricepsdip,goingtoolowcanseriouslydamageyourshoulders.

E-ZCurlBarClose-GripPress

Thisexercisecanbedoneoneoftwoways.Itcanbedonealoneasa triceps and inner chest exercise or as a secondary supersetexercise with the E-Z Bar Triceps Extension exercise. How youincorporate it will depend on the phase of training you havereached.Theconventionalway todo theclose-gripbenchpress iswith a barbell. It also calls for the arms towiden at the bottom,puttingmoreemphasisontheinnerchestmusclesthanthetriceps.OurversionofthisexercisewillbedonewiththeE-Zcurlbarandwith a different arm position than the conventional version. Thisputsemphasisonthetricepswithasecondaryworkloadtotheinnerchest muscles, two of the areas women are most concerned withtargeting.

PROPERALIGNMENTThisexercisewill incorporatemanyof thesamealignmentpositionsasthelyingE-Zbartricepsextensionexercise.

SetuptheE-Zbarwithsomeweightorgetonethatispre-weighted.Youcanrestthebaronyourthighsandbringitbackoverhead,setitinplacesothatitisatthebaseofyourheadwhileyouliedown,orsimplyhavesomeonehandittoyouwhenyouarealreadylyingdown.

Before lifting the bar or having it handed to you, lay back on thebenchandplaceyourfeetflatontothefloor,pointingstraightahead.

Asyouarelyingdownliftthebarintoplacebypressingitupusingyourchestmuscles (just like thechestpress).Hold itaboveyourheadand stay there. You will begin the exercise in this position to avoidstressingtheelbowjoint.

Remember tomake sure that yourwhole arm is indirect linewithyourfrontshoulder(anteriordeltoid).Yourarmsmuststayclosetoyourbodyandfollowinastraightlinefromshoulder,toelbow,toarm.Thisiswhatwill create primary isolation on the tricepsmuscles and allowbettercontrolofthebar.

Takeapositiononthebarsothatyourhandsareintheoutercurvedpositionofthebar.Theinnercurvedpositionwillcreatetoomuchwriststrain.Theproperwidthwillbeabout8-10inchesapart.

TECHNIQUEANDFORM

OnceyouareintheproperalignmentwiththeE-Zcurlbaroverhead,slowly begin to lower the bar down as if you were lowering the barduringabenchpress.But remember,yourarmswillnowstayclose toyourbodywithyourfrontshouldersandarmsinastraightline.

Asyou lower thebar,keepyourarms ridingclosely to the sidesofyourbody.Thistechniqueisessentialforpropertricepsstimulation.

Remembertoconsciouslyfocusallofyourattentiononproperformandintensestimulationofthetricepsduringthemovement.

Asyoucontinuetolowerthebar,dosoinacontrolledmannerandbring thebardown toaroundmid-chest.Without resting, andwithoutmomentum,useyourtricepsmusclestopushthebaroffyourchestandbacktothestartposition.Remembertomaintainyourproperformwiththearmsridingclosetothesidesofyourbody.

Asyoureachthetopofthemovement,squeezethetricepsmusclesashardasyoucanwithoutlockingoutyourelbowjoints.

Holdthiscontractionforonesecond.

Makesurethatthereisasmoothtransitionwhenswitchingdirectionsfromthetoppositiongoingintotheloweringofthebar,andalsofromthebottompositiongoingintotheextensionorraisingofthebar.There

shouldbeno rest at allwhen switching from thebottomposition intotheupwardextensionofthebar.

FAQ:I thought that it was necessary and much more effective to keep thehandsclosetogetherinordertoworkthetriceps.

ANSWER:Not at all. keeping your hands too close together can seriouslydamageyourwristsandshoulders.Youwillgetmorethanenoughtricepsstimulationbykeepingyourhands8to10inchesapart.

Close-GripDumbbellPress

Theclose-gripdumbbellpressisanexcellentcompoundmovementthat not only targets the triceps muscles, but also, as a bonus,targets the middle of your chest. The alignment used for thisexerciseisthesameasthealignmentusedforchestexerciseswiththe exception that youwill need to retract the scapula (bring theshoulder blades towards one another) in order to bring the chestabovetheshoulders.Thereasonforthistechniqueistomakesurethat the chest muscles receive the secondary emphasis over theshoulders.

PROPERALIGNMENTThisexercisewill incorporatevirtuallythesamealignmentpositionsastheE-Zcurlbarclose-grippress.

Choose your dumbbells and, from a seated position, place themonyourlap.

Bringthedumbbellsbackintopositionasyoulearnedearlier intheproperliftinganddumbbellpositioningtechniques.

Before lifting thedumbbells, laybackon thebenchandplace yourfeetflatontothefloor,pointingstraightahead.

Remember tomake sure that yourwhole arm is indirect linewithyourfrontshoulder(anteriordeltoid).Yourarmsmuststayclosetoyourbodyandfollowinastraightlinefromshoulder,toelbow,toarm.Thisiswhatwill create primary isolation on the tricepsmuscles and allowbettercontrolofthebar.

Takeapositionon thedumbbells so thatyourhandsarepositioneddirectlyinthemiddleofthedumbbellhandles.

TECHNIQUEANDFORM

Withthedumbbellsonyourthighs,thrustonelegup,leveragingonedumbbelluptoaroundyourchestlevel.

Immediately thrust the second dumbbell upward whilesimultaneously allowing momentum and the dumbbells to guide youbackintothelyingposition;useyourabdominalmusclestohelpsafelyeaseyouintoposition.

Lay back and align your body using the alignment instructionspresentedforchestexercisesbutretractingthescapulatobringthechestabovetheshoulders.

Once you are in position, instead of bringing the dumbbells to theoutsideof thechest,holdthemclosetoyourchest.Thehandlesof thedumbbells and palms of your hands must face each other with theelbowsridingclosetoyourbodyduringmovement.Yourforearmsmustbeperpendiculartotheceilingduringtheentireexercise.Thisclose-gripmovement will stimulate the inner chest muscles while a primaryemphasiswillbedeliveredtothetricepsmusclesaswell.

Because your shouldermuscles aremore likely tomove theweightthanyour chestmuscles, youmust retract the shoulderbladesbackortogether against the flat bench. This slight variation will take theshoulders out of the chest movement, allowing the chest and tricepsmusclestobetheprimarymusclesworkingduringtheexercise.

Withthechestinitselevatedposition,theelbowsoutandwideandtheforearmsperpendiculartothefloor,pressthedumbbellsuptowardtheceiling.

Asyoupresstheweightup,putyourmindintothechestandtricepsmuscles by concentrating on and feeling the muscles contract as youpushupward.

Asyoureachthetopoftheexercise,youmustcontinuetoconsciouslyfocusonthetargetedmuscleswhilephysicallycontractingthesemuscles

as hard as you possibly can. Your goal is to get the most intensecontractionpossibleinthetopposition!

Inthisposition,squeezeandholdforacountofonetotwoseconds.

Slowly begin lowering the weight while holding proper posturalalignmentthroughouttheexercise.

Asthedumbbellsareloweredtothestartposition,theyshouldtouchyourchest.Thisallowsforafullstretchofthechestandtricepsmuscles.

Without rest, slowly begin to press the dumbbells up again in acontrolled,smooth,fluidmotion,withoutusinganymomentum.

FAQ:When I do this exercise, I feel all the stimulation inmy chestmusclesinsteadofmytriceps.

ANSWER:Becausethisexerciseusesdumbbells,yourrangeofmotionismoreopen to improper form than with the E-Z bar. Focus on keepingyourarmspulledinclosetoyoursides.Thiswillputtheemphasis

oftheresistanceonyourtriceps.

TricepsPushdown

This exercise often is performed incorrectly. Some commonmistakesincludethefollowing:

A)Toomuchbendingat thehips, thus incorporatingchestmuscleactivity. Using proper form for this exercise means staying asstraightaspossiblewithaveryslightbendatthehips,topreventlowerbackinjury.

B)Bendingoverwiththecablesetononesideofthetrainee’shead.Thiscausesthecrucialbalanceoftheresistancetobethrownoffbecause force isgreateratonesideof thebodythantheother.Manyprofessionaltrainersandathletesdothisallthetime.Forproperformkeepthecablerightatthecenterofyourbody.

C)Allowingthearmstocomeupduringthenegativeportionoftheexercise.Properformcallsfortheupperarms(fromtheelbowsto the shoulder) to stay locked at the sides of the body andremain there until the end of the exercise, when you have toreturntothestartposition.Onlytheforearmsshouldmove.

This is a great exercise if done correctly. Follow the proper formandtechniquesandyouwillsoonhavethefatfreeandfirmtricepsyoudesire.

PROPERALIGNMENTYouhavetheoptionofusingav-bar,ashortcamberedbarattachment,arope,orastraightbarattachmentforthisexercise.Choosethebarthatgivesyouthemostcomfortablegrip.Youcanalsochangebarsovertimeinordertoaddvarietytoyourprogram.

Stand in front of the cable and take hold of the bar. Bring the bar

downbybringingyourarms (from theelbow toyour shoulder) to thesidesofyourbodyandlockthemthere.

Position your feet shoulder width apart with your feet pointingstraightahead.

Slightlybendyourkneesandkeepyourtorsouprightthroughoutthemovement.

Keep your head pointing straight ahead and avoid looking down;otherwiseyouwilltendtobendover.

TECHNIQUEANDFORM

Holding the bar with your arms positioned in place at your sides,beginbyisometricallycontractingthetricepsmusclesbeforemovingthebardown.

Begin pushing the bar downwhile keeping your elbows pinned toyoursides.

Pushdownuntilyouhavereachedfullextension.Avoid lockingtheelbowjointouthard.Makesureyousqueezethetricepsmusclesashardasyoupossiblycanatlockout.Youaretofocusonsqueezingthetricepsmuscles hard, not the elbow joint. There is a major difference thatpracticewillperfect.

When you’ve reached the bottom position, squeeze the tricepsmusclesandholdforacountofonesecond.

Begin to allow the bar to rise whilemaintaining your posture andarmsatthesides.

Let the bar come up to the pointwhere your forearms are slightlyhigher than parallel to the floor. At this point, without resting, beginonceagainpushingdowntothebottomposition.

Followthisformthroughoutthisexerciseandyourtricepswillburnwithdelight.Ifyoucontinuewiththisproperalignment,techniqueandform,yourtricepswillverysoondevelopintoarmsofbeauty!

FAQ:Ialways seepeopledoing this exercisewith theirbody in linewith thecable,butwiththeirheadtooneside.

ANSWER:Pullingyourheadtoonesideofthecablewillcreateanimbalanceinthedistributionofweight.Onesidewillbeworkingmuchmorethan theother,and thereare risks toyourspine,as it isenduringthelateralpulltoyourcore.Toavoidthis,keepyourheaddirectlyinthemiddleofthecable,stand up straight to avoid the chest’s muscles involvement, keepyour elbows pointed to the round, and lock those shoulders inplace.Don’tletthemflexupward.

TricepsKickback

Weseesomanypeopledoingthisexercisethewrongway.Itisvitalthat you do it with proper form and technique, or you will bewastingyourtime.Noticethemodeldemonstratingtheexercise.Doyouseehowher

upperarmremainsstationaryfromthestarttofinish?Thisisvitalto the development of your triceps. Too many people usemomentum tobring thedumbbell to the extended toppositionofthemovement.Theydon’trealizethatthisdoesabsolutelynothingproductiveindevelopingthetricepsmuscles.Lightentheweightifnecessaryandbeconsciousofyourformandtechnique.

PROPERALIGNMENT

With this exercise, youwill be trainingonearmat a time. Startingwiththerighttriceps,leandownonaflatbenchandplaceyourleftkneeandyourlefthandonthebenchforsupport.Yourrightlegwillremaininasemi-straightposition,withthefootflatonthefloor.Maintainaflatbackthroughouttheexercise.

Pick up a dumbbell with the right hand using an overhand grip,making sure that the weight is light enough to maintain proper formthroughouttheexercise.

Inthebent-overposition,placetheupperarm(righthumerus)flushagainsttherightsideofyourbody.Makesuretoallowyourlowerarmtoremainloose.

Takenote thatwhenyouarereadytobegin thisexercise theupperandlowerarmforma90-degreeangle.

Followthesameprotocolwhentrainingthelefttriceps.

TECHNIQUEANDFORM

Once again,make sure that the lower and upper arm are at a 90-degreeangle,andthedumbbellisheldwithanoverhandgrip.

Begintheexercisebyextendingthelowerarmbackuntilitisatfullextension.

Makesurethatyoukeeptheupperarmpressedagainsttherightsideofthebodyduringtheexercise.

Once the elbow reaches the point of full extension, contract thetriceps as hard as possible. Make sure to avoid hyperextension of theelbow.

Slowlylowerthedumbbellbacktothe90-degreeangle.

FAQ:I’mnotsureifI’mgettingthedumbbelluphighenoughforafullrangeofmotion.

ANSWER:There’snothingwrongwithlookinginthemirroreverysooftentocheck if your form and technique are good. If you see that youaren’tbringingthedumbbelluphighenough,maybeyouneedtogolighterwiththeweights.Makesuretoavoidmomentum.

FixedBarBodyweightTricepsExtension

Thisisaveryadvancedexercisethatshouldonlybeperformedbypeoplewithstrengthandgymexperience.

PROPERALIGNMENT

Fixahorizontalbarinfrontofyouatwaistheight.DothisbyusingthebarofaSmithmachineoraregularOlympicbarplacedattheendofasquatrackwithadjustablepins.

Grasp the bar at shoulderwidthwith an overhand (pronated) grip.Your arms should extend forward at an angle of 50 degrees from theheadtothearms.

Keeptherestof thetorsostraightbutslantedforwardsoyourarmsareholdingyourweight andyour legs arebehindyou like amodifiedpush-upposition.

Keepyourarmsstationaryandyourelbowsin.

TECHNIQUEANDFORM

Inhale,bendattheelbows,andloweryourbodyuntilyourforeheadlightlytouchesthebar.

Use your triceps to press against the bar, and then exhale whilebringingyoutorsobacktothestartingposition.

Chapter11Biceps

The biceps muscles are located on the front of theupperarms.This two-headedmusclehelps to lift theforearmsupward.Bicepsareprobablyoneofthemoresimple muscles to train. However, just like chestmuscles,ifyougotoanygyminthecountryyouwill

see 90 percent of the people training them usingincorrect form. Look at our model to the left andnotice how beautifully her biceps, triceps andshoulders tie into one another. This not only comesfromworkinghard,butalsofromworkingsmarter!For immediate Body Sculpting Bible support &coaching directly from James & Hugo, please visitwww.BodySculptingBible.com

DumbbellCurl

(Usingtwodumbbellssimultaneously)The dumbbell curl is amore traditional exercise, focusing on thetwo heads of the biceps muscles. We believe that using twodumbbells simultaneously, while standing, is the best way toperformthisexercise.Therearemanywhobelievethattrainingonearmatatimeisbetter;however,bytrainingbotharmsatthesametimeyouhaveafewadvantages.1.First,workingthearmssimultaneouslykeepsthebicepsworkingwithoutrestthroughtheexercise.You’llhavetimetorestwhenthesetisover.

2.Second,youtrainthearmswithequalstrengthoutput.Whenyoutrainoneatatimeyoucanverylikelyputmuchmoreeffortintoonearmthantheother.

3.Third,youstaybalanced.Whenyoutrainonearmatatime,youwillhaveatendencytoleantothesideofthearmyouareliftingwith.NoGood!

PROPERALIGNMENTWesuggestthatyoudothisexercisestandingupandsupportingyourselfagainstawallforgoodbodymechanicsandstrictform.

Choosetwolightdumbbellssothatyoucanpracticeperfectform.

With the dumbbells in hand, begin the alignment of your body byplacingyourfeetaboutshoulderwidthapartandpointingstraightaheadofyou.

Slightlybendattheknees.

Allowthedumbbellstohangdownatyoursideswithyourpalmsanddumbbellsfacingforward,asshowninthepicture.

Make sure thatyourelbows staypointed to thegroundatall timesduring the biceps curl exercise.Do not allow them tomove from thatposition.

Keepyourupperbodystraightbystickingoutyourchestandkeepingyourshoulderbladessquaredoff.

Keepyourheadlevel,andyoureyespointingstraightaheadofyou.

TECHNIQUEANDFORM

Onceyouareinproperposturalalignmentagainstthewall,focusallofyourattentiononthebicepsmusclesandtheexerciseyouareabouttodo.

Withthedumbbellsatyoursides,begincurlingthemup,makingsuretokeepyourelbowspointedtowardtheground.

Once you’ve reached the top position of the exercise, contract thebicepsmusclesashardasyoupossiblycanandholdthatcontractionforacountoftwoseconds.

From the top position, slowly and smoothly begin to lower thedumbbellsbacktothestartingposition.

Asyou reach thebottomof theexercise, immediatelybegincurlingtheweightsup towardyour shouldersagain.Make sure that there isasmoothtransitionwhenswitchingdirectionsfromboththetoppositionandalsofromthebottomposition.Bothscenariosmustbedonewithnorest in between either of the direction changes, unless you are sofatigued by the end of the set that you need a few seconds of rest inordertogetacouplemorerepetitions.

VARIATION:SUPINATION

For added stimulation of the bicepsmuscles, you can try a techniquecalled supination. Instead of beginning the exercise with your palmsfacingforward,beginwithyourpalmsfacingintowardthesidesofthebody.Asyoulifttheweights,rotateyourwristsuntilthepalmsofyourhandsarefacingbacktowardyoubythetimeyoureachthetopofthemovement. Supinationor rotationof yourwrists should last the entiredistance from the sides of your body up to your shoulders. In otherwords,don’t just rotate yourhands completely at thebottomposition;allow them to gradually rotate during the entire distance. When youreachthetoppositionoftheexercise,yourpinkiesshouldbeaboveyourthumbs.Makesureyourelbowsremainpointedtotheground.Then,asyoulowertheweight,reversethesupinationbyrotatingthewristsintheoppositedirection, againprolonging the rotation throughout theentiredistance.Whenyoufinish,thepalmsofyourhandsshouldonceagainbefacingthesidesofyourbody.

FAQ:Whydon’tmybicepsgetlarger?

ANSWER:Yourbicepsare reallynotaverybigmuscle.Beginnersmight seesomedramaticdifference,butthemoreadvancedyouare,thelesslikelyyouwillseelargerbiceps.Ifyouwanttogetthemostoutofyour biceps training, make sure that you avoidmomentum, keep

those elbows pointed to the ground, and stop allowing thoseshoulders to flexupward.Remember tosqueezeandcontract fullyatthetopofeachrepetition!

InclineDumbbellCurl

(Usingtwodumbbellssimultaneously)The incline dumbbell curl is a great exercise for developing greatlooking biceps muscles. Because the exercise requires strict formand isolation, you should start doing the exercise with a weightlighter than what you’d usually use for a regular dumbbell curl.Remember,formiseverything.Inthestartpositionoftheexerciseyouwillnoticeanicestretchinthebicepsregion.Becauseofthis,you must make sure to take it slowly. Make sure to avoidmomentumandkeeptheformstrict.

PROPERALIGNMENT

Gotoaninclinebenchandsetthebenchinclinetoa45-degreeangle.Duetothefullstretchandrangeofmotionofthisexercise,itisdesignedtoworkthefull lengthofthebicepswithaddedemphasisontheouterheadofthebicepsmuscle.

Picktwodumbbellswithaweightthatyoucanhandleusingperfectform. This exercisemust be done very strictly in order to receive thedesiredeffects.

Decideifyou’dratherstarttheexerciseholdingthedumbbellsatthesidesofyourbodyorwiththemrestingontopofyourthighs,whichweprefer. Startingwith thedumbbells on your thighswill give you somequalitytimetovisualizeandfocusontheexerciseyouareabouttodo.Thispreparationcan setup thepropermindset forevengreater liftingperformance.

Leanallthewaybackintothebenchsothatyourentirebackislyingflatagainst thebackpad.Stay thatway for theentireexerciseanddo

nottakeyourbackoffthebenchuntiltheexerciseiscomplete.Onceyouareproperlypositionedandreadytobegin,firmlygriponthedumbbellsandallowthemtohangatyoursides.

Makesurethatthepalmsofyourhandsarefacingthewallinfrontofyou for the entire exercise. No supination or hand twisting with thisexercise.

Make sure to keepyour elbowspointeddirectly at the floorduringtheentireexercise.Whenpeopleusuallydoanytypeofbicepscurl,theyallowtheirelbowstodriftupwiththecurlingmovement,allowingtheshoulderstoflexforward.Whenthishappens,youcanforgetaboutfullystimulating thebicepsmusclessince theanteriorshouldersbecometheprimemoversoftheweightbeingcurled.Thereisonlyoneinstanceinwhichyoumaylifttheshoulderswhiledoingabicepscurl.Thatiswhenyou have come to a point in your trainingwhere you add repetitions(forcedreps)with thehelpofa spotter.Beforeyoureach thispoint inyour training, you must keep the elbows to the ground for full andproperstimulationofthebicepsmuscles.

TECHNIQUEANDFORM

Onceyouareinposition,focusallofyourattentionontheexerciseyouareabouttodoandonthebicepsmuscleitself.

Begincurlingthedumbbellsat thesametime,makingsure that theelbows staypositioned towards the groundwithoutmovingupward asyoucurl.

Curl the weights up until you can no longer curl, whilesimultaneouslycontractingthebicepsmusclesashardasyoucan.Holdthatpositionforasecondortwo.

Slowly and smoothlybegin to lower thedumbbells until your armsarefullyelongatedandbackatyoursides.

Withoutrestandwithoutusinganymomentum,slowlyandsteadily

begincurlingthedumbbellsbackuptowardyourshoulders.Ifyoujerkor inanywayusemomentumtobegincurlingthedumbbells,youriskserious injury to the biceps muscles. Once again, make sure that thechangesofdirectionfromthetoppositiongoingintotheloweringphase,and from thebottompositiongoing into thecurlingphase, arealwayssmoothandcontrolled.

One-ArmPreacherCurl

(Usingapreachermachineorinclinedbench)The preacher curl is yet another of the great biceps exercises. Itdevelops the lower portion of the bicepsmuscle, helping to buildbalance in thebicepsmuscles.For this exercise,youmayuse twodumbbells together or one at a time, as it will help to createconcentration and balance. This exercisewill also cause a greatercontractionatthetopofthemovementbecauseoftheindependentrange ofmotion involved. It can be done on a preacher bench orsimply on the back support of an incline bench. Because theexercise is very strict, it is important that you choose a dumbbellweightyoucanhandlewhilepracticingperfectform.

PROPERALIGNMENT

Ifusingapreachermachine,sitonthemachine’sseatandbringyourchestagainstthepadinfrontofyou.Ifusinganinclinebench,standattheendofthebenchsotheinclineportionistouchingyourstomach.

Positionyourfeetflatonthefloorandkeepthemtherefortheentireexercise.

Allowonearmtohangovertheangledsupportofthepreacherbenchorinclinebench.Supportyourselfwithyourotherarm.Makesurethatthebackofyourarm ispositioned flat against theangled support andlying in a straight line. In order to comfortably keep the arm in thisposition,youmayhavetoangleyourbodytooneside,makingsureyouarenotusingleveragingtechniquestoassistyouinthecurl.

It is important to focus all of your attention on the bicepsmuscleswhiledoingtheexercise insteadofcallingupontheassistanceofother

musclestohelpcurltheweight.Also,asyoucurltheweightup,makesurethatyouleanintothefrontchestsupportratherthanleanbackforcheatingleverage.Makesurethatthemajorityoftheresistanceisbeingfocusedonthebicepsmusclesthroughouttheexercise.Whenyoureachthetoppositionoftheexercise,youmustcontractthebicepsmuscleashard as you possibly can. Because you are on an angled support, theupper position of this exercise makes it very easy for you to rest theweight of the dumbbell on the bones rather than the biceps musclesustainingtheweight.Youmustovercomethisbonesupportwithaveryhardcontractionofthebicepsmuscle.

TECHNIQUEANDFORM

Onceyouare inpositionwithonearmlyingflatagainst theangledsupport,hold thebody steadyandbegincurling theweightup towardyourshoulder.

Focusallofyourattentiononthearmyouareexercising,makingsureto squeeze hard on the curling phase and resisting theweight as youcomebackdown.

Asyoubegincurling,relaxtheshoulderonthearmyouaretrainingasitcanassistinthelift.

Asyoureachthetopofthisexercise,againcontractthebicepsmuscleashardasyoucanforacountoftwoseconds.

Slowlyreturntothestartingpositionoftheexercise.

As you reach the bottom position, immediately once again begincurlingtheweightuptowardyourshoulder.Onceyouaredonewiththedesired amount of repetitions with that arm, switch arms and do thesameamountofrepetitions.

E-ZReversePreacherCurl

Thisexercisetargetsthebrachialis,alsoknownastheouterbiceps,and forearmmuscles.Remember to keepyourhead level, lookingstraightahead,andtoengageyourabdominalstoavoidusingyourlowerback.Thereareacouplevariations,includingtheregularpreachercurl,

which requires grasping the E-Z bar with your palms facing you.YoucanalsousealowpulleywithanE-Zbarattachmentinsteadofan E-Z bar. You will need to position the bench in front of thepulley,andmayalsouseaclosergrip.Youcanuseastraightbaraswell:justrememberthatstraightbarsplacemorestressonthewristjoint.

PROPERALIGNMENT

This exercise requires a preacher bench and anE-Zbar.Have yourspotterhandyouthebarorusethefrontbarrest.GrasptheE-Zcurlbaratthewideouterhandlewiththepalmsofyourhandsfacingdownwardduetotheshapeofthebar,armsfullyextended.Yourthumbshouldbehigherthanyourlittlefinger.

Positionyourchestandupperarmsagainst thepreacherbenchpadandholdtheE-Zcurlbaratshoulderlength.

Keep your head and eyes facing straight ahead throughout themovement.

TECHNIQUEANDFORM

Asyouinhale,slowlylowerthebaruntilyourupperarmisextended

andthebicepsarefullystretched.

Exhaleandusethebicepstocurltheweightupuntilyourbicepsisfullycontractedandthebarisatshoulderheight.

VARIATION

ConcentrationCurl

(Onearmatatime)The name concentration curl should not just be applied to thisversion of the biceps curl. It should be applied to every exercisewe’vediscussedorwilldiscussinthebook.Puttingyourmindintothemuscleandfocusingeverybitofyourattentionontheexerciseyouareabouttodoisthesurestwaytoreachyourfitnessgoalsinthequickest amountof timepossible. In thepictureof ourmodeldemonstrating the concentration curl, look at how her eyes arefocusedontheexercisemovement.Herresultsandtheresultsyouwillsoonachieveareadirectresultofthefocusandintensityyouputintoeverysetandrepofanexercise.

PROPERALIGNMENT

You can do the concentration curl in a seated position or whilestanding.

Whatever position you choose, bend over at the hips and take adumbbell inonehand.Thedumbbellweight shouldat firstbe light sothatyoucanpracticeperfectform.

Sitattheedgeofabenchandsupportyourarmbyrestingyourelbowonyourthigh.

TECHNIQUEANDFORM

Donotcurl theweightstraightuptoyourchest.Youmustcurl theweightwithyourarmangledintowardyourbody.Thiswillhelpmakecertain that the exercise motion is correct, following the direction

towardsyourshouldersratherthanyourchest.Tostart,bendoveratthehipsandfullyextendthearmthatyouwillbeexercisingwhiletheotherarmisrestingonyourthigh.

Begincurlingtheweightwhileyoualsobeginrotatingyourwrist.

Curltheweighttowardsyourshoulderandcontractthebicepsmuscleas hard as you possibly can, while keeping your arm pointing at theground.

Once you reach the top of the movement, hold for a two-secondcount.

Slowlylowerthedumbbellbacktothestartingposition,resistingtheweighttheentirewaydown.

Without rest or momentum, once again start curling the weighttowardstheshoulderwithgreatfocusandconcentration.Onceyouhavecompleted the desired amount of repetitions, switch arms and do thesameamountofrepetitions.

FAQ:WhydoIfeelthisexercisemorethananyotherbicepsexercise?

ANSWER:Youcanbetthatit’sbecauseyou’refocusedontrulysqueezingandcontractingthebicepsatthetopofthemovement.Mostpeoplejustgo through the motions of exercises and pay little attention tomaking sure that they are consciously squeezing and contracting.

Thisadditionalbitofmentalfocusreallyworksyourmuscles.Thisappliestoallexercises!

StandingE-ZBarCurl

Do not underestimate this exercise because of its name. E-Z barcurlsareversatileexercisesthatallowyoutouseadecentamountofweightwhilebeingmucheasieronyourwriststhanstraightbarcurls. If you have a pending strain such as tennis elbow ortendinitis, we would recommend this exercise over straight barcurls. The two-curved hand positions on the bar allow you to doboth close-andwide-grip curls. The inner gripswill enable you todevelop the outer biceps, and the outer grip will enable you todevelopthe innerbiceps.Youcantrulydevelopthesculptedarmsyoudesirewiththehelpofthisgreatexercise.

PROPERALIGNMENT

First,decidewhathandpositionyouwilltakeonthebar.Rememberwhatwediscussedearlieraboutassessingyourbodyandfocusingontheunbalancedorweakbodypartstocreatemusclebalanceandsymmetry.Look at your biceps muscles and assess the inner and outer muscleheads.Decideifoneheadneedsmoreworkthentheother.Ifyoufindaweaknessorimbalanceinoneofthetwomuscleheads,thenaddressthatproblemby simply using the handposition thatwill bring the smallerportionofthebicepsmuscleuptoparwiththeothers.

Hold the bar across your thighswith your palms facing away fromyourbody.

Position your feet shoulder width apart and point them straightahead.Next,bendyourkneesslightly.

Slightlycontracttheabdominalmuscles.

Standstraightupandstaythatwaythroughoutthemovement.

Stickyourchestoutandkeepyour shouldersback,whichwillhelpyoumaintainastraightback.

Keepyourhead levelanddonotmove it fromthatposition for therestoftheexercise.

TECHNIQUEANDFORM

Withthebaracrossyourthighs,lockyourelbowstothesidesofyourbodyandbegincurlingthebaruptowardsyourshouldersinanarc-likemotion.

Keeptheelbowspointingdirectlytothegroundasyoucurlupwardtoavoidusingtheshouldersinthecurlingmotion.

As you curl upward to the shoulders with an arc-like movement,concentrateand focusallofyourattentionon thebicepsmuscles.Feelthemusclescontractingasyoucurlthebarupward.

As you reach the top of themovement with the bar close to yourshoulders,contractthebicepsmusclesashardasyoupossiblycan.

Holdthispositionforacountofonetotwoseconds.

Slowly begin lowering the bar while making sure that the bicepsendurethenegativeresistanceonthewaydowntothebottomposition.

Asyou reach the startpositionwith thearms fully straightened,donot rest. Begin curling the bar once again in a smooth controlled andfluidmotionwithoutusingmomentum.

FAQ:WhydomywristsandforearmshurtwhenIdothisexercise?

ANSWER:Thisexercisecandefinitelystressthoseareas.Ifyoufeeldiscomfort,we recommend warming up a bit more or simply switching theexerciseforsomethingmoreeffective.

WIDEGRIP

NARROWGRIP

HammerCurl

(Outerbicepsandforearms)Thedumbbellhammercurlisagreatexerciseforbuildingtheouterareaofthebicepsmusclesalsoknownasbrachialismuscle.Italsobuildsthoseverysexyextensormusclesoftheforearms,locatedonthe area below the back of the hands on the lower arms. Thisexerciseisdoneinthesamewayasstandingdumbbellcurls,exceptthat you hold the dumbbells with the palms facing each otherthroughout the entire exercise. You can do this exercise eithersitting, which will make it much stricter, or standing which willallowyoutogetabitmore leverage.Wesuggest thatyouincludebothversionsinyourtrainingroutine.

VARIATION: To get an additional burn in your forearms, try thissamemovementonaninclinebench.

PROPERALIGNMENT

Choosetwolightdumbbellssothatyoucanpracticeperfectform.

With the dumbbells in hand, begin the alignment of your body byplacingyourfeetaboutshoulderwidthapartandpointingstraightaheadofyou.

Slightlybendtheknees.

Allowthedumbbellstohangdownatyoursideswithyourpalmsanddumbbellsfacingthesidesofyourbody.

Make sure thatyourelbows staypointedat thegroundatall timesduringthebicepscurlexercise.

Keep your upper body straight by contracting your abdominalmuscles slightly, sticking out your chest and keeping your shoulderbladessquaredoff.

Keepyourheadlevel,andyoureyespointingstraightahead.

TECHNIQUEANDFORM

Onceyouareinproperposturalalignmentstandagainstawall.Makesuretofocusallofyourattentiononthebicepsandforearmmuscles.Itisveryeasytogetdistractedduringexercise,buttherewardsofstayingfocused throughout your training sessions will be well worth yourefforts.

Begincurlingthedumbbellsupwithpalmsanddumbbellsfacingeachother.

Focusondrivingthethumbstoyourfrontshoulders,concentratingonfeelingthebicepsandforearmmusclesworking.

Once you’ve reached the top position of the exercise, contract thebiceps and forearmmuscles ashardasyoupossibly canandhold thatcontractionforacountof1-2seconds.

From the top position, slowly and smoothly begin to lower thedumbbellsbacktothestartingposition.

Asyoureachthebottomoftheexercise,thepalmsofyourhandsanddumbbellsshouldremainfacingeachotherandheldtothesidesofyourbody.

Makesurethatthereisasmoothtransitionwhenswitchingdirectionsfromboththetoppositiongoingintotheloweringofthedumbbells,andalso from the bottom position going into the curling or raising of thedumbbells.Bothscenariosmustbedonewithnorestinbetweeneitherofthedirectionchanges,unlessyouaresofatiguedbytheendofthesetthat you need a few seconds rest in order to get a couple more

repetitions.

VARIATION

FAQ:Idon’tfeelthisinmybiceps.

ANSWER:That’s fine. You should instead feel it in your forearm extensormuscles (thebacksofyour forearms).Thesecondarymusclesherearethebrachiallismusclesoftheupperarm(theouterbiceps).

ReverseCurl

This exercise is best performedwith anE-Zbar and it targets theouterareaofthebicepsmusclesknownasthebrachialis,alongwiththeupperforearmmuscles.Theexercisealignmentandexecutionismuch the same as that of the E-Z curls except that the hands areholdingthebarwiththepalmsfacingthethighsandpositionedontheinnerhandlesofthebar.

PROPERALIGNMENTTopreparefortheexercise,youwillalignyourbodysimilartothewayyoudidwiththestandingdumbbellbicepscurl.

Placeyourhandswithanoverhandgripontheouterhandlesofthebar.

Holdthebaracrossyourthighswithyourpalmsfacingtowardsyourbody.

Position your feet shoulder width apart and point them straightahead.Next,bendyourkneesslightly.

Slightlycontracttheabdominalmuscles.

Standstraightupandstaythatwaythroughoutthemovement.

Stickyourchestoutandkeepyour shouldersback,whichwillhelpyoumaintainastraightback.

Keepyourhead levelanddonotmove it fromthatposition for therestoftheexercise.

TECHNIQUEANDFORM

Nowinpositionwiththebaracrossyourthighs,lockyourelbowstothe sides of your body and begin curling the bar up towards yourshouldersinanarc-likemotion.

Keeptheelbowspointingdirectlytothegroundasyoucurlupwardtoavoidusingtheshouldersinthecurlingmotion.

As you curl upward to the shoulders with an arc-like movement,concentrate and focus all of your attention on forearms and bicepsmuscles.Feelthemusclescontractingasyoucurlthebarupward.

As you reach the top of themovement with the bar close to yourshoulders,contractthebicepsmusclesashardasyoupossiblycan.

Holdthispositionforacountofonetotwoseconds.

Slowlybegin lowering thebarwhilemaking sure that the forearmsandbicepsendurethenegativeresistanceonthewaybackdowntothebottomposition.

Asyou reach the startpositionwith thearms fully straightened,donot rest. Begin curling thebar once again in a smooth and controlled,fluidmotionwithoutusingmomentum.

FAQ:I feel like I tend to restat the topof the exercisewhen thebar is justundermychin.

ANSWER:If this ishappeningtoyou, tryusinganE-Zbarcableattachment,andstandinfrontofthatcablemachine.Becauseofthelineofpull,itkeepstensiononthemuscles,evenatthetopofthemovement.

HighCableCurl

This movement targets the biceps brachii with a secondaryemphasisonthebrachialis.You may slant your torso a bit backward to maintain good

balance when you grab the bar before starting the exercise, butremember that your upper arms must remain stationary: movingthemwilltakeoffstimulationfromthebiceps.

PROPERALIGNMENT

Stand between two high cablemachines. Your abdomen should bepulledin,yourshouldersback,andyourheadinlinewithyourspine.

Graspthehandleswithapalms-upgrip,positioningyourupperarmsasclosetoparalleltotheflooraspossible.

TECHNIQUEANDFORM

Exhaleandcurlthehandlestowardyouuntiltheyareclosetoyourforeheadwhileflexingyourbiceps.Theupperarmsshouldremainstill-only the forearms shouldmove.Hold forone second in thecontractedposition.

Slowlybringyourarmsbacktothestartingpositionasyouinhale.

Repeatfortherecommendednumberofrepetitions.

Chapter12Abdominals

Inthissectionwewilltalkabouthowtoexercisethemostvisuallystunningandmostsought-aftermuscles:theabdominals.Letusrecallthattheseexercisesonlyfirmandbuildthesemuscles.Weareconstantlybeingasked to recommend the “best” exercises responsiblefor creating flat and toned tummies. As we telleveryone, you can create themost beautifully tonedtummymuscles in theworld, butunless you removetheoverlyingfatcoveringthem,youwillbetheonlyone who knows what is underneath! In order toincreasethevisibilityoftheabdominalmuscles,boththedietandtheaerobictraininghavetobeinorder,asthesearethecomponentsthatburnbodyfat.For immediate Body Sculpting Bible support &coaching directly from James & Hugo, please visitwww.BodySculptingBible.com

Crunch

Crunchesareagreatexercisefortheabdominalmuscles.Theyareeasier to do than the traditional sit-up but do not mistake theirbeingeasyforeasylookingresults.Byfar,crunchesareoneofthebestabdominalexercisesforcreatinggreatlookingabs.

VARIATION:Avariationofthisexerciseisacrunchontheball.Forthis,youuseafitnessballwhichallowsforgreaterrangeofmotionandincreasedrecruitmentofcorestabilizers.Simplysitonafitnessball, thenslidedownuntilyour lowerback ison theball.Elevateyour shoulders and upper back, keep your feet flat on the floor,focus your eyes on the ceiling, and crunch slightly to your feet.You’llbekeepingyourheadinlinewithyourspine.

PROPERALIGNMENT

Laydownwithyourbackflatonacarpetormat.

Bendyourkneesandlayyourfeetflatonthefloor.

Crossyourhandsatthechestandputathumboneachsideofyourchin.Thiswillhelpkeepyourheadinaneutralpositionthroughoutthemovement.

TECHNIQUEANDFORM

Toreallyoptimizethisexerciseyou’llwanttofocusonthemotionofbringingyourchestplatetoyourpelvicarea.Ourfocusistosquishthestomachareabetweenthechestandpelvis.Theabdominalmusclesarewhatwillactuallymoveyourchesttowardsyourpelvicregion,sowhatbetterthantocrunchthemin-betweenthetwo.Thereasonwesaythisis

because many trainers simply teach their clients to “crunch.” Manytimes,insteadofflexingtheirspineswiththeirabdominalmuscles,theseclients often end up using their hip flexors as the primarymuscles to“crunch.”

Begin by isometrically contracting the abdominal muscles beforemoving.

Asyoubeginthecrunch,focusonmovingyourchest(notyourhead)towardyourpelvis.

Exhaleasyoumoveuptowardyourknees.Thiswillallowyoutogetamoreforcefulcontractionoftheabs.

Rememberthatthedistancefromstartpositiontoendpositionisnotveryfaratall.Itisnotlikeasit-up.Onceagain,yourfocusisnotjusttomovebutalsotocrunchyourabsinbetweenyourchestandpelvis.

As you reach the top (end) position, make sure that you arecontractingtheabdominalmusclesashardasyoupossiblycan.This isthemostimportantpositionoftheexercise.

Holdthecontractionforaonetotwosecondcount.

Returntothebottompositionand,withoutrestormomentum,returntotheupwardmovement.

FAQ:MyneckhurtswhenIkeepmythumbsundermychin.

ANSWER:You can put your hands behind your head, butmake sure not topullonyourheadtoassistintheexercise.Youcanalsostretchyourhands out to the sides of your body. Imagine trying to touch anobjectabitfarinfrontofyou.Thiswillbothhelptotakeyourmind

off the ab muscle burn, while making sure that you are reallysqueezingandcontractingthoseabmuscles.Thisalsoappliestothetrunkcurlandcrunch.

VARIATION

TrunkCurlandCrunch

This is yet another great abdominal exercise that works toincorporate and simultaneously involve the upper and lower abs.YoushouldfindthiseasierthantheV-Upsbutjustaseffective.Theobjectistobringthekneestothechestandchesttothekneesatthesame time.Onceyoumaster thesemovements,youwillbecomeamasterofabdominaltraining.

VARIATION:Adifficultvariationtothisexerciseisthejackknifeontheball.Fromapush-upposition,bendyourknees,bringingyourlowerbodytowardsyourchestinareversetrunkcurlandcrunch.

PROPERALIGNMENT

Lay flat on your back with knees bent, but lower legs and feetsuspended(Thecorrectthighandlowerlegpositionshouldlooklikethenumber7).

Asyoudidwiththecrunchcurl,crossyourhandsacrossyourchestwithyourthumbstouchingeachsideofyourchin.

Onceagain,theobjectwillbetosimultaneouslycrunchyourchesttoyourkneesandyourkneestoyourchest.Theelbowswillmeetwiththekneesasanindicatorofonefullrep.

TECHNIQUEANDFORM

Crossyourhandsoveryourchestandbringthethighsandfeetawayfromyourbodyinfrontofyou.Thiswillprovideafullrangeofmotionforthisexercise.

Isometricallycontracttheabdominalmusclesbeforemoving.

At the same time, crunch your chest to your knees and bring yourknees toyourchest.Yourbackshouldcomeoff thegroundwhileyourbuttocksshouldalsoslightlyliftofftheground.

Bytouchingyourelbowstothekneesandvice-versayouwillknowyouhavedoneonefullrep.Itisatthispointthatyoushouldsqueezetheabdominalmusclesashardasyoupossiblycan.Donotcheatbyfailingtobringyourthighsawayfromyourbodyinfrontofyou.Witheachrep,reachoutwithyourfeetandallowthelowerabstobringthembackinfor the knee-elbow touch. At the same time, do not fail to effectivelycrunchyourupperbodyfromthebottomof the floorupto theelbow-kneetouch.

VARIATION

TwistontheBall

Thisexercisemaximizesrecruitmentoftheobliqueswhileworkingthe entire core. If you do not have a fitness ball, perform thisexerciseonamat,keepingyourshoulderselevatedthroughouttheexerciseasyoutwist fromsidetoside.makesureyouare leadingwithyourshoulderandnotpullingonyourneck.To increase the challengeof this exercise, lifeyouropposite leg

offtheballasyouperformthetwist.

PROPERALIGNMENT

Positionyourselfontheballsoyourlowerbackissupported.

Your arms should be bent at the elbows and your head should berelaxedintothepalmsofyourhands.

Yourchestshouldbeopen.

Keepyourfeetflatonthefloorandfacingforwardforbalance.

TECHNIQUEANDFORM

Exhale,liftyourchest,andtwistovertoyourleftknee,leadingwithyourrightshoulder.

Holdforonesecondandreturntothestartingposition.

Liftandtwist,leadingwithyourleftshoulder,toyourrightknee.

Returntostartposition.

Repeatforthedesirednumberofrepetitions,alternatingtheleadingshoulderoneachrepetition.

BicycleCrunch

This exercise, commonly known as the bicycle, is very effectivewhendoneproperly.InastudyconductedbytheAmericanCouncilonExercise, itwas foundtobeoneof themosteffectiveexercisesyou can do to stimulate themuscle fibers in the abdominal area.Youcannotaddresistancetothisexercisebutyoucanconcentrateonperfectexecutionandslowspeed.

PROPERALIGNMENT

Layonyourback,flatonthefloor,keepingyourhandsbehindyourhead and your knees bent. Press your lower back to the ground. Becarefulnottostrainyourneckasyouperformthisexercise.Trytokeepyourbackpressedagainstthefloor;avoidhavingitarchup.

Liftyourshouldersintothecrunchposition.

Bring your knees upuntil they are perpendicular to the floor,withyourlowerlegsparalleltothefloor.TECHNIQUEANDFORM

Nowsimultaneouslygothroughapedalmotion,kickingforwardwiththeright legandbringing inthekneeof the left leg.Theextended legshouldbeafewinchesoffthefloor–ifyouplaceittooclosetotheflooryoucanstrainyourback.

Bring your right elbow close to your left knee by crunching to theside as you breathe out. When you twist toward your knee, activelythink about twistingwith yourwaist, rather thanwith your elbow. Ifyoufeelthatyouarepullingagainstyourneck,youmaybeusingyourarmsratherthanyourwaisttotwist.

Gobacktothestartingpositionasyoubreathein.

Immediatelycrunch to theopposite sideasyoucycleyour legsandbringyourleftelbowclosertoyourrightkneeandexhale.

Continue alternating in this manner until all of the recommendedrepetitionsforeachsidehavebeencompleted.

V-Up

This is a very good exercise for simultaneously incorporating theupperandlowerabdominalmuscles.Itisavariationofthecrunch,butmuchmoreintense.Youwillsimultaneouslyexercisetheupperandlowerabs.Startouteasy,buttry!Youwillsoonbreezethroughtheseasifyouhadbeendoingthemforyears.

PROPERALIGNMENT

Sitonacarpetormat.

Put your armsby your side for support, slightly behind your torso.Your torso should be at an incline of 45 degrees between your lowerbackandthefloor.

Keepthelegsstraightandflatontheground.

Focusonkeepingtheheadandneckinlinewithyourchest.

The object is to simultaneously lift your legs and torso, thuscrunchingyourmid-section.

TECHNIQUEANDFORM

Begin by isometrically contracting the abdominal muscles beforemoving.

Atthesametime,crunchforwardbymovingyourtorsotowardyourfeet(asiftryingtomakeyourchesttouchyourlegs),whileyouliftyourlegsandreversecrunch.

Youmust truly focuson thecontractionofyourabdominalmuscles

here. If you do, the contraction will be very intense; a sure sign ofamazingabssoontocome!

Holdthecrunchedpositionforacountofonesecond.

Slowlyreturntothestartposition,butdonotallowyourlegstotouchtheground.Thisisatruemeasureof“timeundermusculartension”andisveryimportantifyouwanttoobtaingreatresultsfromyourefforts.

Withoutrestormomentum,slowlybeginonceagaintoliftyourchestandlegstothemiddlemeetingpoint.

FAQ:Idon’tfeelthisoneverymuchinmylowerabs.

ANSWER:Youmaybesittingtoofarupright.Thiscanengagethehipflexorstoahigherdegree.Tryleaningbackabitmoreandconcentrateonthoselowerabdominals.Thisalsoappliestotheknee-in.

Knee-In

This is another great variation exercise for developing the lowerabdominalmuscles. It ismore convenient than some of the otherlower abdominal exercises and just as effective.This exercise alsogivesyoutheabilitytoreallysqueezethelowerabswhenthekneesarebrought in towardsyourchest.Forachangeofpace,whynotvaryyourspeedfromoneworkouttothenext?Thenexttimeyoudothisoranyof theexerciseswerecommend,moveslowlywhileexercising.Deliberatelysqueezetheabdominalmusclesatthepeakcontractionposition.Thenthenexttimeyoutrainyourabdominalmuscles again, go a little quicker. This variation in the speed ofyourmovementswillyetagainhelptokeepyourbodyfromhittinga plateau, while keeping you motivated by changing the pace ofyourmovements.

PROPERALIGNMENT

Sit on the floor (or on the edge of a chair or exercise bench)withyourlegsextendedinfrontofyou.

Yourhandsshouldbeholdingontothesidesofthebenchortothefloorforsupport.

TECHNIQUEANDFORM

Keepingyourknees together,pull them in towardsyour chestuntilyoucangonofarther.

Keepingthetensiononyourlowerabdominalmuscles,returntothestartposition.

Repeatthemovementuntilyouhavecompletedyourset.

LyingLegRaise

Leg raises are a great lower abdominal exercise. It is not enoughthoughtosimplyliftthelegsoffofthefloor.Doingsocanhurtthelowerbackandwilldonothingforimprovingyourlowerabdominalmuscles. Youmust focus and feel the abdominalmuscles actuallyworkingwhileyouraiseyourlegsup.Whenyouarereadyforthenextstep,WATCHOUT!Theadvancedversionofthelegraisewillnotonlyblowyourminds,butwillblastyourabdominalresultsintothestratosphere!

VARIATION:Thereareafewvariationsonthisexercise.Trylyingleg raiseon theball,whereyou lieonaball,holdingontoa rackwith your arms extended behind you, and raise your legs up anddown. There is also the hanging leg raise, which requires anoverheadbar.Youwillbehangingwithyourarms fullyextended,using eitherwide ormedium grip, and then raising and loweringyourlegs.

PROPERALIGNMENT

Lay flaton the floorwithyour legsstraightand flaton the flooraswell.

Putyourhandsfacedownunderneathyourbuttocks,withfingertipsfacingeachother.Yourringfingerandpinkyfingerwillmostlikelysitbetween the insertionpointofyourbuttocksandhamstrings.This is apreventativemeasureagainstlowerbackinjury.

Youwillalsoputaveryslightbendinthekneesforthesamereason.

TECHNIQUEANDFORM

Begin by lifting your legs about five inches off the ground andholding.Thisisforpreparation.

Liftyourlegsstraightupuntiltheyareperpendiculartotheground.

Makesureyouarefocusedontheabdominalmusclesworkingwhileyoumovethelegsup.

Whenyoureachtheverticalpoint,squeezetheabsashardasyoucanandholdmomentarily.

Slowlyreturn the legs to thebottompositionbut remember to stopfiveinchesfromthefloor.Fromhereyouwillonceagainliftthelegsup.

ADVANCEDVERSIONThistime,whenyourlegsreachtheperpendicularposition,holdingtheverticalposition,liftyourbuttocksoffofyourhandsandreachyourfeetintotheairasifyouaretryingtoputfootprintsontheceiling.Thislittlemovementwillgreatlyenhancethestimulationofthelowerabdominalsection.Itislikedoinganinstantsuper-setandissuretobeoneofyourfavorites.

FAQ:Thisexercisehurtsmylowerback.

ANSWER:Try bending your knees a bit more for additional support, orswitchingtoanotherexercise.

ADVANCED

VARIATION

VARIATION

Crunch/PelvicLiftCombination

Thisexercisetargetsboththeinnerandouterabdominals.Trynotto bring your shoulders down to the floor for the entire set. Bykeeping them slightly elevated, youmaintain tensionandwork inthemusclesthroughouttherangeofmotion.Agreatvariationisthereverse crunchwith ball. In this exercise, you lay on amat, yourarms extended to your sides, and hold a ball between your legs,liftingandraisingforapredeterminednumberofrepetitions.

PROPERALIGNMENT

Layonyourbackwithyour legsextendedso that the solesofyourfeetfacetheceiling.Yourlegsshouldmakea90-degreeanglewithyourbody.

Bendyourarmsbehindyourhead.

Makesureyoukeepyourheadbackandthatyourneckisrelaxed.

TECHNIQUEANDFORM

Exhaleandslowlyliftyourtorso,keepingyourheadinlinewithyourspine.

Atthesametime,pressyourheelsuptotheceilingbypressingyourabs deep down through your spine. For the pelvic lift segment of theexerciseisitimportantthatyoumentallyfocusonthelowerpartofyourabdominals.Try tominimizeaction in thehips.Themovement isverysmall-yourbuttocksshouldrisejustaninchortwofromthefloor.

Hold at the top position for a second or two before returning to a

pointwhereyourshouldersdonotquitetouchthefloor.

Repeatforthedesirednumberofrepetitions.

VARIATION

InclineBoardPartialSit-Up

Thisexercisecanbehardonthelowerback,soavoiditifyouhaveanunhealthyback.Avoidperformingthisexercisebyswingingyourtorso as this leads to injury.Varying the angle of this exercisebychoosing smaller or steeper inclines can increase or decrease thedifficulty. Beginners should always start with no angle. As youbecomemoreadvanced,weightcanbeaddedbyholdingaplatetoyourchest.

PROPERALIGNMENT

Set theabdominalboardtoan incline.Themoreadvancedyouare,thesteepertheinclineyoushouldchoose.

Hookyourfeetunderthefootbraceprovidedandlieonitwithyourhandscrossedontopofyourchestorkeptalongsideyourbody.

Keepyourheadstraightandyoureyeslookingahead.

TECHNIQUEANDFORM

Exhaleandraiseyourtorsofromthebenchbybendingat thewaistandhipsuntilyouachievea30-degreeanglebetweenthetorsoandthebench.

Slowlyreturntothestartingpositionasyouinhale.

AbBenchCrunch

For thisexerciseyouwillneedabenchcreatedby IronmancalledtheAbBench.ithasaroundedbackthatallowsforafullstretchofabdominals.Asalways,beverycarefulwhenaddingweighttothisexercise:ifyouaddtoomuchtooquicklyyoucouldinjureyourself.

PROPERALIGNMENT

Sit on the Ab Benchwith your back on the rounded pad and holdontothehandlebars.

Your feet should be firm on the ground and your torso should betiltedbacktostretchtheabdominals.

Keepyourheadsteadyandyoureyes lookingstraightaheadforthedurationoftheexercise.

TECHNIQUEANDFORM

Exhaleandpullyourtorsoforwardandmaintainfullcontactwiththebackpad.Holdthiscontractionforasecond.

Inhaleandslowlyreturntothestartingposition.

FINALPOINTERSONEXERCISEFORM

Remember that without knowing how to perform an exercisecorrectly,nomatterhowgoodyourroutineis,youwillnotgetthefastresultsthatyouwantanddeserve.Also keep inmind that before starting any exercise, you shouldthink about or visualize yourself doing themovement. This helps

prepare youbetter for the exercise.When youbegin the exercise,mentally focuson themuscleyouare trying to stimulate.Use theZone-Tonetechnique.Remember how powerful the mind is and what it can do! Byfocusingyourattentionand“puttingyourmindinthemuscle”youwilldoubletheintensityofmusclestimulationandthereforedoubleyour results. This is opposed to simply allowing any availablemuscleinthebodytomovetheweightmerelybygoingthroughthemotions.Youmust learn tobe connectedas onewith themuscle,observant of the connection everymoment during themovement.Pictureyourmuscleastonedandasleanasyouwantittobe.It’sreallymuch easier than youwould expect tomaster themind-to-muscleconnectionandyou’llsoonseeremarkableresultsfromyournewfoundknowledgeanddedication.

Part4

WorkoutCharts

Chapter13WorkoutCharts

THEBREAK-INPROGRAM

In this program you will train with weights three days a week andperformaerobicactivitythreedaysaweek.Inthisbook,weuseSundayasyourdayoff.YoumaydoDay1onMondays,Day2onWednesdays,Day 3 on Fridays, and Cardio with Abs on Tuesdays, Thursdays andSaturdays. Any other combination like Day 1 on Tuesdays, Day 2 onThursdays, Day 3 on Saturdays, and Cardiowith Abs onWednesdays,FridaysandSundaysisalsovalid.Thisprogramisdesignedtobeperformedinthecomfortofyourhome

with minimum equipment, namely a pair of dumbbells or a pair ofdumbbellswithanadjustablebench.AsyougetstrongeryoumaywishtopurchaseapairofsecureadjustabledumbbellssuchasPowerblocks.You will notice that we present two Break-In Routines. The first

assumes that theonly equipmentavailable is apairofdumbbells.Thesecond routine assumes that you also have access to an adjustableexercise bench with a leg curl/leg extension attachment. Choose theroutineyoucandowiththeequipmentyouhaveavailable.

HOWTOPROGRESSWITHBREAK-INROUTINES1AND2

Forthefirstsixweeks,followtheroutineexactlyasitislaidout.Ifyouhaveneverworkedoutbefore,itwilltakeyourbodyapproximatelysixweeks to get used to themovements and recruitmuscle fibers. Itwillalsogiveyourcardiovascularsystemachancetogetusedtothistypeoftraining.Bytheendofthesixweeks,youshouldhavelostasignificantamountofweightandbeginseeingmoremuscletoneanddefinitioninyourbody.Youshouldalsobeabletoreachyourtargetheartratebytheendofthisperiod.Afterweek6,addonemoresettoalloftheexercises.Youwillnowbe

performingthreesets insteadof two. Increasetheweightsandperformfewerrepetitions(13-15,exceptforAbsandCalveswheretherepetitionrangestaysthesame).Also,increaseyouraerobicactivityto20minutes.Followthisworkoutforthenext4weeks.Afterweek10,youare ready togoup to4setsperexerciseand30

minutes of cardio. Increase theweights and perform fewer repetitions(10-12,except forAbsandCalveswhere the repetitionrangestays thesame). Also, reduce the rest between sets to 60 seconds. Follow thisworkout for threemoreweeks; you should not only look dramaticallydifferent, but now youwill also be in shape to start the 14-Day BodySculptingProgram.

THE14-DAYBODYSCULPTINGWORKOUT

In this workout you will train with weights three days a week andperformaerobicactivity threedaysaweek.Sundaysareyourdaysoff.Youmaychoose todoDay1onMondays,Day2onWednesdays,andDay 3 on Fridays with Cardio and Abs on Tuesdays, Thursdays andSaturdays. Any other combination like Day 1 on Tuesdays, Day 2 onThursdays, Day 3 on Saturdays, and Cardiowith Abs onWednesdays,FridaysandSundaysisalsovalid.Thisworkoutisdesignedtobeperformedinthecomfortofyourhome

with minimum equipment, namely a pair of dumbbells or a pair ofdumbbellswithanadjustablebench.AsyougetstrongeryoumaywishtopurchaseapairofsecureadjustabledumbbellssuchasPowerblocks.Youwillnoticethatwepresenttwo14-DayBodySculptingWorkouts.

Thefirstroutineassumesthattheonlyequipmentavailabletoyouisapairofdumbbells.The second tworoutinesassume thatyoualsohaveaccess to an adjustable exercise bench with a leg curl/leg extensionattachment.Choosetheroutineyoucandowiththeequipmentyouhaveavailable.

THE14-DAYRAPIDBODYSCULPTINGWORKOUT

Thisprogramwascreatedespeciallyforwomenwhodonothavealotoftime toworkout.Theprogramisvery fastpacedandwillgetyou themosteffectiveandefficientworkoutpossiblein30minutesorless!Use this program either as a means to introduce variety into your

workouts after you have gone through the 14-Day Body SculptingWorkouts#1and#2orusethe14-DayRapidBodySculptingWorkoutrightafter theBreak-InRoutines if30minutes isall the time thatyoucandevotetoexercise.The 14-Day Rapid Body SculptingWorkout comes in twoworkouts.

Workout#1only requiresapairofdumbbells,whileworkout#2alsorequiresaweightbench.

THEADVANCED14-DAYBODYSCULPTINGWORKOUT

Inthisworkoutyouwilltrainwithweightssixdaysaweekandperformaerobicactivitysixdaysaweek.Sundaysareyouroffdays.YoumaydoDay1onMondaysandThursdays,Day2onTuesdaysandFridaysandDay3onWednesdaysandSaturdays.Thisworkoutisdesignedtobeperformedateitheracommercialgym

oraverywellequippedhomegym.Thereasonforthisisthatwewillbeusingavarietyofexercisesandtrainingdifferentanglesandareasofthemusclesinordertostimulateallmusclefibers.Note that these routines provide alternate exercises. Alternate

exercises are to be performed the next time that you perform theworkout for that specific body part in order to provide variedstimulation.Forexample,ifonMondayofweekoneyouperformreversecurlsasyourfirstbicepsexercise,onFridayyouwillperformpreachercurls instead.Thisvariationwillhelp toavoidaplateau,keepingyourmusclebuildingcapabilitiesinparamountshape.Cardio and abs are to be performedon a daily basis preferably first

thing in the morning on an empty stomach. The weight trainingworkouts are to be performed in the afternoon or at any otherconvenient time. If your schedule does not allow for two separatesessions,thenyoumaymergebothsessionsbyperformingtheabsfirst,andthentheweighttrainingfollowedbythecardiovascularexercise.

THE14-DAYBODYSCULPTINGDEFINITIONWORKOUT

Thisprogramwascreatedforthosepeoplewithfastermetabolisms—andconsequently, lowbodyfat—whoare interestedonly ingainingmuscleand building definition.We created the programwith the assumptionthatyouwillbeworkingoutatawell-equippedgym.Ifyouareworkingout at home, just substitute exercises that you can do with yourequipment for thosedesigned for the gym.However, be aware that toadd serious muscle you will have to lift some heavy weights, whichmeansthatyouneedsturdy,high-qualityequipment.Atthispoint,youshouldhavealreadycompletedtheBreak-InRoutinesdescribedearlier.Ifyouareacompletebeginner, startwith theBreak-InRoutines.Onceyouhavecompletedthem,youcangraduatetothislevel.Youwillnoticethateverytwoweekstheexerciseschangealongwith

theset,repandrestschemestoprovideafreshshocktothebody.Ifyouworkout at a gym,onceyouhave completed this routine, feel free toaddotherexercises, such legpresshack squats for the leg routines.Aslongas the exercises arebasic (usingmostly freeweights), there isnoproblemwithsubstitutingthemforotherexercises.

THE14-DAYBODYWEIGHTBODYSCULPTINGWORKOUT

Thisprogramwascreatedforpeoplewho,foronereasonoranother,donot have access to anyweight-bearing equipment. This is also a greatworkouttodoifyouaretraveling.Allyouneedisaportablepull-upbar,which you can find at any sporting goods store. This is also a greatfunctionalprogramfor soldierswhomaybeoverseasandhave limitedaccesstoweights.While youwon’t be able tomanipulate the amountof repetitions in

the same manner that you would with the other Body SculptingWorkouts,youcancertainlymanipulatethenumberofsetsandresttimeinbetweensetsinordertogettheresultsyouwant.Youwillnoticethatthereisnodirectshoulderwork,butduetothecompoundnatureoftheexercisesused,youwillbegivingyourshouldersplentyofstimulation.Youwillbetrainingwithbodyweightexercisesfourdaysaweekwhile

you perform aerobic activity twice aweek. This is how your schedulewilllook:

Monday (Day 1):Chest/Back/Abs/Calves/Thighs/Biceps/Triceps/Hamstrings

Wednesday(Day2):Thighs/Hamstrings/Calves/Abs

Friday (Day 3):Chest/Back/Abs/Calves/Thighs/Biceps/Triceps/Hamstrings

Tuesday,Thursday,Saturday:Cardio

Break-InRoutine#1

SPECIALINSTRUCTIONSFORWEEKS1&2

Use modified compound supersets. Perform modified compoundsupersetsbyperformingthefirstexercise,restingfortheprescribedrest period, performing the second exercise, resting theprescribedrest period and going back to the first exercise. Continue in thismanneruntil youhaveperformedall of theprescribednumber ofsets,andthencontinuewiththenextmodifiedcompoundsuperset.YouwillrepeatDay1onMonday,Day2onWednesday,andDay3onFriday.

NOTESONPUSH-UPS

Dependingonyourbodyweight,youmayfindthisexercisedifficulttodo in the traditionalway. If this is the case, then start by performingthem standing against the wall (stand 1.5-2 ft. in front of the wall,extendyourarmsandperformtheexercise).Inthispositionyouwilinotbe lifting your full bodyweight. As you become stronger, you mayperformpush-upsagainstthefloor“fromyourknees.”Onceyoumasterthatposition,youwillbeabletoperformthetraditionalpush-up.

CardioandAbs

AEROBICACTIVITY

10minutes of fast walking, stationary bike, or any other type ofaerobicactivitythatyoulike.Don’tbeconcernedatthisstagewithreaching the target heart rate; just concentrate on performing theactivityatacomfortablebutsteadypace.

NOTESONREPETITIONS

Youwill note that the repetition ranges are higher thanwhatwenormally recommend, which means using lighter weights. The

reasonsforthisarethefollowing:• To start getting the joints and the muscles accustomed toweighttrainingexercisewhilepreventinginjuries.•Tostartcreatingneuralpathways(links)betweenthebrainandthemusclessothatyoustartgainingbettercontrolandfeelofthemusclesinyourbody.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

Break-InRoutine#2

SPECIALINSTRUCTIONSFORWEEKS1&2

Use modified compound supersets. Perform modified compoundsupersetsbyperformingthefirstexercise,restingfortheprescribedrest period, performing the second exercise, resting theprescribedrest period and going back to the first exercise. Continue in thismanneruntil youhaveperformedall of theprescribednumber ofsetsandthencontinuewiththenextmodifiedcompoundsuperset.YouwillrepeatDay1onMonday,Day2onWednesday,andDay3onFriday.

CardioandAbs

AEROBICACTIVITY

10 minutes of fast walking, stationary bike, orany other type ofaerobicactivitythatyoulike.Don’tbeconcernedatthisstagewithreaching the target heart rate; just concentrate on performing theactivityatacomfortablebutsteadypace.

NOTESONREPETITIONS

Youwill note that the repetition ranges are higher thanwhatwenormallyrecommend.Thereasonsforthisarethefollowing:1.Tostartgettingthejointsandthemusclesaccustomedtoweighttrainingexercisewhilepreventinginjuries:2.Tostartcreatingneuralpathways(links)betweenthebrainandthemusclessothatyoustartgainingbettercontrolandfeelofthemusclesinyourbody.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsand

additionalcardioroutines.

14-DayBodySculptingWorkout#1

SPECIALINSTRUCTIONSFORWEEKS1&2

Use modified compound supersets. Perform modified compoundsupersetsbyperformingthefirstexercise,restingfortheprescribedrest period, performing the second exercise, resting theprescribedrest period and going back to the first exercise. Continue in thismanneruntil youhaveperformedall of theprescribednumber ofsets,andthencontinuewiththenextmodifiedcompoundsuperset.YouwillrepeatDay1onMonday,Day2onWednesday,andDay3onFriday.

NOTESONPUSH-UPS

Dependingonyourbodyweight,youmayfindthisexercisedifficulttodo in the traditionalway. If this is the case, then start by performingthem standing against the wall (stand 1.5-2 ft. in front of the wall,extendyourarmsandperformtheexercise).Inthispositionyouwillnotbe lifting your full bodyweight. As you become stronger, you mayperformpush-upsagainstthefloor“fromyourknees.”Onceyoumasterthatposition,youwillbeabletoperformthetraditionalpush-up.

Weeks1&2

CardioandAbs

AEROBICACTIVITY

20minutesoffastwalking,stationarybiking,oranyothertypeofaerobicactivityyouenjoywhilebringingyoutoyourtargetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

14-DayBodySculptingWorkout#1

SPECIALINSTRUCTIONSFORWEEKS3&4

Use supersets. Perform supersets by pairing exerciseswith no restperiod in between. Only rest after the two exercises have beenperformedconsecutively.Repeat for theprescribednumberof setsandthenmoveontothenextpairofexercises.YouwillrepeatDay1onMonday,Day2onWednesday,andDay3onFriday.

NOTESOKPUSH-UPS

Dependingonyourbodyweight,youmayfindthisexercisedifficulttodo in the traditionalway. If this is the case, then start by performingthem standing against the wall (stand 1.5-2 ft, in front of the wall,extendyourarmsandperformtheexercise).Inthispositionyouwillnotbe lifting your full bodyweight. As you become stronger, yon mayperformpush-upsagainstthefloor“fromyourknees.”Onceyoumasterthatposition,youwillbeabletoperformthetraditionalpush-up.

Weeks3&4

CardioandAbs

AEROBICACTIVITY

30minutesoffastwalking,stationarybiking,oranyothertypeofaerobicactivityyouenjoywhilebringingyoutoyourtargetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

14-DayBodySculptingWorkout#1

SPECIALINSTRUCTIONSFORWEEKS5&6

Usegiantsets.Performgiantsetsbyperformingfourexerciseswithno rest period in between.Only rest after the four exercises havebeenperformedconsecutively.Repeatfortheprescribednumberofsets and thenmoveon to the secondgroupof exercises.Youwillrepeat Day 1 on Monday, Day 2 on Wednesday, and Day 3 onFriday.

NOTESONPUSH-UPS

Dependingonyourbodyweight,youmayfindthisexercisedifficulttodo in the traditionalway. If this is the case, then start by performingthem standing against the wall (stand 1.5-2 ft. in front of the wall,extendyourarmsandperformtheexercise).Inthispositionyouwillnotbe lifting your full bodyweight. As you become stronger, you mayperformpush-upsagainstthefloor“fromyourknees.”Onceyoumasterthatposition,youwillbeabletoperformthetraditionalpush-up.

Weeks5&6

CardioandAbs

AEROBICACTIVITY

40minutesoffastwalking,stationarybiking,oranyothertypeofaerobic activity that you enjoywhile bringing you to your targetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

14-DayBodySculptingWorkout#2

SPECIALINSTRUCTIONSFORWEEKS1&2

Use modified compound supersets. Perform the first exercise,restingfortheprescribedrestperiod,performthesecondexercise,resttheprescribedrestperiodandthengobacktothefirstexercise.Continue in this manner until you have performed all of theprescribed number of sets, and then continue with the nextmodified compound superset. You will repeat Day 1 on Monday,Day2onWednesday,andDay3onFriday.

Weeks1&2

CardioandAbs

AEROBICACTIVITY

20minutesoffastwalking,stationarybiking,oranyothertypeofaerobicactivityyouenjoywhilebringingyoutoyourtargetheartrate.

14-DayBodySculptingWorkout#2

SPECIALINSTRUCTIONSFORWEEKS3&4

Use supersets. Perform supersets by pairing exerciseswith no restperiod in between. Only rest after the two exercises have beenperformedconsecutively.Repeat for theprescribednumberof setsandthenmoveontothenextpairofexercises.YouwillrepeatDay1onMonday,Day2onWednesday,andDay3onFriday.

Weeks3&4

CardioandAbs

AEROBICACTIVITY

30minutesoffastwalking,stationarybiking,oranyothertypeofaerobicactivityyouenjoywhilebringingyoutoyourtargetheartrate.

14-DayBodySculptingWorkout#2

SPECIALINSTRUCTIONSFORWEEKS5&6

Use giant sets. Perform four exercises with no rest period inbetween. Only rest after the four exercises have been performedconsecutively. Repeat for the prescribed number of sets and thenmoveontothesecondgroupofexercises.YouwillrepeatDay1onMonday,Day2onWednesday,andDay3onFriday.

Weeks5&6

CardioandAbs

AEROBICACTIVITY

40minutesoffastwalking,stationarybiking,oranyothertypeofaerobicactivityyouenjoywhilebringingyoutoyourtargetheartrate

14-DayBodySculptingWorkout#3

SPECIALINSTRUCTIONSFORWEEKS1&2

Use modified compound supersets. Perform the first exercise,restingfortheprescribedrestperiod,performthesecondexercise,resttheprescribedrestperiodandthengobacktothefirstexercise.Continue in this manner until you have performed all of theprescribed number of sets. Then continue with the nextmodifiedcompound superset. Youwill repeatDay 1 onMonday,Day 2 onWednesday,andDay3onFriday.

Weeks1&2

CardioandInner/OuterThighs,andAbs

AEROBICACTIVITY

20minutesoffastwalking,stationarybiking,oranyothertypeofaerobicactivityyouenjoywhilebringingyontoyour targetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

14-DayBodySculptingWorkout#3

SPECIALINSTRUCTIONSFORWEEKS3&4

Use supersets. Perform supersets by pairing exerciseswith no restperiod in between. Only rest after the two exercises have beenperformedconsecutively.Repeat for theprescribednumberof setsandthenmoveontothenextpairofexercises.YouwillrepeatDay1onMonday,Day2onWednesday,andDay3onFriday.

Weeks3&4

CardioandInner/OuterThighs,andAbs

AEROBICACTIVITY

30minutesoffastwalking,stationarybiking,oranyothertypeofaerobicactivityyouenjoywhilebringingyoutoyourtargetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

14-DayBodySculptingWorkout#3

SPECIALINSTRUCTIONSFORWEEKS5&6

Use giant sets. Perform four exercises with no rest period inbetween. Only rest after the four exercises have been performedconsecutively. Repeat for the prescribed number of sets and thenmoveontothesecondgroupofexercises.YouwillrepeatDay1onMonday,Day2onWednesday,andDay3onFriday.

Weeks5&6

CardioandInner/OuterThighs,andAbs

AEROBICACTIVITY

40minutesoffastwalking,stationarybiking,oranyothertypeofaerobicactivityyouenjoywhilebringingyoutoyourtargetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

WHATTODOAFTERWEEKSIX?By going through all three Body Sculpting Bible Workouts you havelearnedmanyusefulexercisesthattargetyourmusclesinaveryefficient

manner. After week six, you can retain the main structure of theworkout but substitute the recommended exercises with similar ones.Don’tbeafraidtoexperiment!Anotheralternative,ifyouwanttotakeyourbodytothenextlevel,isto tryout theAdvancedRoutine,Or, ifyouwant togainmoremusclemass,youmaywanttotrythemassgainingprogram.

14-DayRapidBodySculptingWorkout#1

SPECIALINSTRUCTIONSFORWEEKS1&2

Use modified compound supersets. Perform modified compoundsupersetsbyperformingthefirstexercise,restingfortheprescribedrest period, performing the second exercise, resting theprescribedrest period and going back to the first exercise. Continue in thismanneruntil youhaveperformedall of theprescribednumber ofsets,andthencontinuewiththenextmodifiedcompoundsuperset.YouwillrepeatDay1onMonday,Day2onWednesday,andDay3onFriday.

Weeks1&2

CardioandAbs

AEROBICACTIVITY

15minutes of fast walking, stationary bike, or any other type ofaerobic activity that you enjoywhile bringing you to your targetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

14-DayRapidBodySculptingWorkout#1

SPECIALINSTRUCTIONSFORWEEKS3&4

Use supersets. Perform supersets by pairing exerciseswith no restperiod in between. Only rest after the two exercises have beenperformedconsecutively.Repeat for theprescribednumberof setsandthenmoveontothenextpairofexercises.YouwillrepeatDay1onMonday,Day2onWednesday,andDay3onFriday.

Weeks3&4

CardioandAbs

AEROBICACTIVITY

20minutes of fast walking, stationary bike, or any other type ofaerobic activity that you enjoywhile bringing you to your targetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

14-DayRapidBodySculptingWorkout#1

SPECIALINSTRUCTIONSFORWEEKS5&6

Use giant sets. Perform four exercises with no rest period inbetween. Only rest after the four exercises have been performedconsecutively. Repeat for the prescribed number of sets and thenmoveontothesecondgroupofexercises.YouwillrepeatDay1onMonday,Day2onWednesday,andDay3onFriday.

Weeks5&6

CardioandAbs

AEROBICACTIVITY

25minutesoffastwalking,stationarybiking,oranyothertypeofaerobic activity that you enjoywhile bringing you to your targetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

14-DayRapidBodySculptingWorkout#2

SPECIALINSTRUCTIONSFORWEEKS1&2

Usemodified compound supersets. Perform the first exercise, restfortheprescribedrestperiod,performthesecondexercise,resttheprescribed rest period and then go back to the first exercise.Continue in this manner until you have performed all of theprescribed number of sets, and then continue with the nextmodified compound superset. You will repeat Day 1 on Monday,Day2onWednesday,andDay3onFriday.

Weeks1&2

CardioandAbs

AEROBICACTIVITY

15minutesoffastwalking,stationarybiking,oranyothertypeofaerobic activity that you enjoywhile bringing you to your targetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

14-DayRapidBodySculptingWorkout#2

SPECIALINSTRUCTIONSFORWEEKS3&4

Use supersets. Perform supersets by pairing exerciseswith no restperiod in between. Only rest after the two exercises have beenperformedconsecutively.Repeat for theprescribednumberof setsandthenmoveontothenextpairofexercises.YouwillrepeatDay1onMonday,Day2onWednesday,andDay3onFriday.

Weeks3&4

CardioandAbs

AEROBICACTIVITY

20minutesoffastwalking,stationarybiking,oranyothertypeofaerobic activity that you enjoywhile bringing you to your targetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

14-DayRapidBodySculptingWorkout#2

SPECIALINSTRUCTIONSFORWEEKS5&6

Use giant sets. Perform four exercises with no rest period inbetween. Only rest after the four exercises have been performedconsecutively. Repeat for the prescribed number of sets and thenmoveontothesecondgroupofexercises.YouwillrepeatDay1onMonday,Day2onWednesday,andDay3onFriday.

Weeks5&6

CardioandAbs

AEROBICACTIVITY

20minutesoffastwalking,stationarybiking,oranyothertypeofaerobic activity that you enjoywhile bringing you to your targetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

Advanced14-DayBodySculptingWorkout#1

SPECIALINSTRUCTIONSFORWEEKS1&2

Use modified compound supersets. Perform the first exercise,restingfortheprescribedrestperiod,performthesecondexercise,rest the prescribed rest period and then go back to the first one.Continue in this manner until you have performed all of theprescribed number of sets. Then continue with the nextmodifiedcompoundsuperset.

Weeks1&2

CardioandAbs

CardioandAbs

TobeperformedfromMondaythroughSaturday first thing in themorningonanemptystomachorrightaftertheworkout.

AEROBICACTIVITY

20minutes of fast walking, stationary bike, or any other type ofaerobicactivitythatyoulikeatyourtargetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

Advanced14-DayBodySculptingWorkout#1

SPECIALINSTRUCTIONSFORWEEKS3&4

Use supersets. Perform supersets by pairing exerciseswith no restperiod in between. Only rest after the two exercises have beenperformedconsecutively.Repeat for theprescribednumberof setsandthenmoveontothenextpairofexercises.YouwillrepeatDay1onMonday,Day2onWednesday,andDay3onFriday.

Weeks3&4

CardioandAbs

CardioandAbs

TobeperformedfromMondaythroughSaturday first thing in themorningonanemptystomachorrightaftertheworkout

AEROBICACTIVITY

30minutes of fast walking, stationary bike, or any other type ofaerobicactivitythatyoulikeatyourtargetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsand

additionalcardioroutines.

Advanced14-DayBodySculptingWorkout#1

SPECIALINSTRUCTIONSFORWEEKS5&6

Use giant sets. Perform four exercises with no rest period inbetween. Only rest after the four exercises have been performedconsecutively. Repeat for the prescribed number of sets and thenmoveontothesecondgroupofexercises.

Weeks5&6

CardioandAbs

CardioandAbs

TobeperformedfromMondaythroughSaturday first thing in themorningonanemptystomachorrightaftertheworkout

AEROBICACTIVITY

40minutes of fast walking, stationary bike, or any other type ofaerobicactivitythatyoulikeatyourtargetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsand

additionalcardioroutines.

Advanced14-DayBodySculptingWorkout#2

SPECIALINSTRUCTIONSFORWEEKS1&2

Use modified compound supersets. Perform modified compoundsupersetsbyperformingthefirstexercise,restingfortheprescribedrest period, performing the second exercise, resting theprescribedrestperiodandgoingbacktothefirstone.Continueinthismanneruntilyouhaveperformedalloftheprescribednumberofsets.

Weeks1&2

CardioandAbs

CARDIOAHDASS

TbbeperformedfromMondaythroughSaturdayfirst thinginthemorningonanemptystomachorrightaftertheworkout.

AEROBICACTIVITY

20minutes of fast walking, stationary bike, or any other type ofaerobicactivitythatyoulikeatyourtargetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsand

additionalcardioroutines.

Advanced14-DayBodySculptingWorkout#2

SPECIALINSTRUCTIONSFORWEEKS3&4

Use supersets. Perform supersets by pairing exerciseswith no restperiod in between. Only rest after the two exercises have beenperformedconsecutively.Repeat for theprescribednumberof setsandthenmoveontothenextpairofexercises.

Weeks3&4

CardioandAbs

CardioandAbs

TobeperformedfromMondaythroughSaturday first thing in themorningonanemptystomachorrightaftertheworkout.

AEROBICACTIVITY

30minutes of fast walking, stationary bike, or any other type ofaerobicactivitythatyoulikeatthetargetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsand

additionalcardioroutines.

Advanced14-DayBodySculptingWorkout#2

SPECIALINSTRUCTIONSFORWEEKS5&6

Usegiantsets.Performgiantsetsbyperformingfourexerciseswithno rest period in between.Only rest after the four exercises havebeenperformedconsecutively.Repeatfortheprescribednumberofsetsandthenmoveontothesecondgroupofexercises.

Weeks5&6

CardioandInner/OuterThighs,andAbs

CardioandAbs

TobeperformedfromMondaythroughSaturday first thing in themorningonanemptystomachorrightaftertheworkout.

AEROBICACTIVITY

40minutes of fast walking, stationary bike, or any other type ofaerobicactivitythatyoulikeatyourtargetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

WHATTODOAFTERWEEKSIXOFTHEADVANCEDWORKOUT?After week six, you can start over at week one but substitute therecommendedexerciseswithsimilarones.Don’tbeafraidtoexperiment!Ifyouaresatisfiedwithyourlowerbodyandwanttoequallyemphasizetheupperbody, thenyoucanadjust theroutinetoperformchest/backonMonday/Thursday.ShouldersandArmsonTuesday/Friday,andLegsonWednesdayandSaturday.

Also,ifyouwanttogainadditionalmusclemass,thenfeelfreetoreducetheamountofrepetitionsinthefollowingmanner:

Weeks1-2:10-12repsWeeks3-4:8-10repsWeeks5-6:6-8reps

Also,reducethecardiovascular/abscomponentoftheworkouttothreedaysaweekinsteadofsix.Allotheraspectsoftheprogramremainthesame.

14-DayBodySculptingDefinitionWorkout

SPECIALINSTRUCTIONSFORWEEKS1&2

Usemodifiedcompoundsupersets.Performthesesetsbycompletingthe first set of the first exercise, resting for the prescribed restperiod, performing the first set of the second exercise, resting theprescribed rest period, and then doing the second set of the firstexercise.Continue in thismanneruntil youhave completed all oftheprescribednumberof sets for each exercise.Thenmoveon tothenextmodifiedcompoundsuperset.

Weeks1&2

CardioandAbs

AEROBICACTIVITY

20minutes of fast walking, stationary bike, or any other type ofaerobicactivitythatyoupreferatthetargetheartrate.

14-DayBodySculptingDefinitionWorkout

SPECIALINSTRUCTIONSFORWEEKS3&4

Usesupersets.Performthesesetsbypairingexerciseswithnorestperiod in between. Rest only after the two exercises have beenperformed consecutively. Repeat this routine for the prescribednumberofsetsbeforemovingontothenextpairofexercises.

Weeks3&4

CardioandAbs

AEROBICACTIVITY

25minutes of fast walking, stationary bike, or any other type ofaerobicactivitythatyoupreferatyourtargetheartrate.

14-DayBodySculptingDefinitionWorkout

SPECIALINSTRUCTIONSFORWEEKS5&6

Usegiant sets.Perform these setsbydoing four exerciseswithnorestperiodsinbetween.Restonlyafterthefourexerciseshavebeenperformedconsecutively.Repeat for theprescribednumberof setsbeforemovingontothenextgroupofexercises.

Weeks5&6

CardioandAbs

AEROBICACTIVITY

30minutes of fast walking, stationary bike, or any other type ofaerobicactivitythatyoupreferatyourtargetheartrate.

NOTESONREPETITIONS

Continue until you complete all four sets of each exercise. Don’tworry if the first few times that you perform this abdominalworkoutyouarenotabletoperformalloftherecommendedreps.Asyougetusedtothisrigorousworkout,yourbodywilladaptandbecomestronger.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

14-DayBodyweightBodySculptingWorkout

SPECIALINSTRUCTIONSFORWEEKS1&2

Use modified compound supersets. Perform modified compoundsupersetsbyperformingthefirstexercise,restingfortheprescribedrest period, performing the second exercise, resting theprescribedrest period, and going back to the first exercise. Continue in thismanneruntil youhaveperformedall of theprescribednumber ofsets.Thencontinuewiththenextmodifiedcompoundsuperset.YouwillrepeatDay1onMonday,Day2onWednesday,andDay3onFriday. You will then perform Cardio on Tuesday, Thursday, andSaturday.

Weeks1&2

TUESDAY/THURSDAY/SATURDAYAEROBICACTIVITY

25minutesoffastwalking,stationarybiking,oranyothertypeofaerobic activity that you enjoywhile bringing you to your targetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

14-DayBodyweightBodySculptingWorkout

SPECIALINSTRUCTIONSFORWEEKS3&4

Usesupersets.Performsupersetsbypairingexerciseswithnorestinbetween. Only rest after the two exercises have been performedconsecutively. Repeat for the prescribed number of sets and thenmove on to the next pair of exercises. You will repeat Day 1 onMonday,Day2onWednesday,andDay3onFriday.YouwillthenperformCardioonTuesday,Thursday,andSaturday.

Weeks3&4

TUESDAY/THURSDAY/SATURDAYAEROBICACTIVITY

30minutesoffastwalking,stationarybiking,oranyothertypeofaerobic activity that you enjoywhile bringing you to your targetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

14-DayBodyweightBodySculptingWorkout

SPECIALINSTRUCTIONSFORWEEKS5&6

Usegiantsets.Performgiantsetsbyperformingfourexerciseswithno rest in between. Only rest after the four exercises have beenperformedconsecutively.Repeat for theprescribednumberof setsandthenmoveontothesecondgroupofexercises.YouwillrepeatDay1onMonday,Day2onWednesday,andDay3onFriday.YouwillthenperformCardioonTuesday,Thursday,andSaturday.

Weeks5&6

TUESDAY/THURSDAY/SATURDAYAEROBICACTIVITY

40minutesoffastwalking,stationarybiking,oranyothertypeofaerobic activity that you enjoywhile bringing you to your targetheartrate.

Pleaserefertowww.BodySculptingBible.comforupdatedworkoutsandadditionalcardioroutines.

AppendixAGlossary

AerobicExercise:Constantmoderateintensityworkthatusesoxygenatarateinwhichthecardiorespiratorysystemcanreplenishoxygenintheworkingmuscles.Examplesofsuchactivityarestationarybikeridingorwalking.Itisagoodactivityforfatlosswhendoneintherightamountsbuthighlycatabolicifdoneinexcess.

Anaerobic Exercise: Exercise in which oxygen is used more quicklythanthebodyisabletoreplenishitinsidetheworkingmuscle.Weighttrainingisanexampleofsuchanactivity.Itishighlyanabolicinnaturebutalsohighlycatabolicifdoneinexcess.

AnabolicState:Favorablestateinthebodycreatedbyacombinationofgoodtraining,nutritionandrestthatleadstofavorablechangesinbodycomposition.

Anabolic Steroids: Synthetic (man-made) hormones that simulate theeffectsofthemalehormonetestosterone.

Anti-catabolicProperties:Propertiesprovidedbycertainnutrientsthatprotectthemusclemassinthebodyfrombeingbrokendown.

Anti-lypoliticProperties:Propertiesprovidedbycertainnutrientsthatpreventthebodyfromturningcaloriesintofat.

Antioxidant Properties: Properties provided by certain nutrients thatprotectthebodyfromdisease.

Basic Exercises: Exercise movement that involves a large number ofmuscles in the body. They are generally multi-joint movements thattargetthelargermusclesofthebody(suchaschest,backandthighs)butalsoinvolvethesmallermusclesaswell(suchasshoulders,arms,calves

and abs) as auxiliarymuscles. Examples of suchmovements are chin-ups,pull-ups,dips,benchpresses,squats,andlunges.

BulkMinerals:Mineralswhich the body needs in great quantities (intheorderofgrams)suchascalcium,magnesium,potassium,sodiumandphosphorus.

Carbohydrates:Macronutrientusedby thebodyas itsmain sourceofenergy.Carbohydratesaredividedintocomplexcarbsandsimplecarbs.Thecomplexcarbsgiveyousustainedenergy(“timedrelease”)whilethesimple carbs give you immediate energy. This macronutrient can befound in rice (complex, starchy), pasta (complex, starchy), breads(complex,starchy),fruits(simple),sugars(simple),fruitjuices(simple),dairyproducts(simple),andvegetables(complex,fibrous).

CatabolicState:Unfavorablestateinthebodycreatedbyacombinationoftoomuchtraining,lackofgoodnutritionandlackofrestthatleadstomusclelossandfataccumulation.

Cortisol:Catabolichormonesecretedbytheadrenalglandsinsituationsofstress(bothphysicalandmental), lackofcalories/nutrientsandlackof sleep. This hormone is associatedwith loss ofmusclemass, loss ofstrength,andfataccumulation.Anexcessofitoverlongperiodsoftimemay also contribute to hardening of the arteries; leading to heartdisease.

Diuretics:Drugsusedtoremoveexcesswaterfromthebody.Therearetwoversions:thedrugversion(canonlybeprescribedbyaphysician),and the herbal version. Excessive use of the drug version has as sideeffectsmusclecrampsandharsharrhythmia.Theherbalversion,whilesaferthanthedrugversion,canleadtopotassiumlossandexcessiveuseputsstressonthekidneys.

Dumbbell: A short-handled barbell 10-12 inches long that can becarried in one hand. Dumbbells allow flexibility in the execution of amovementandfullrangeofmotion.

Endorphins: Hormones that make us feel good and happy. Theproductionofthesehormonesisstimulatedbyexercise.

Essential Fatty Acids (EFAs): Fats that have anti-catabolic, anti-lypoliticandantioxidantproperties.Thesefatsaffectgoodcholesterolinapositiveway.Inaddition,thesefatsaidinthemuscle-building,fat-lossprocess. The Omega 3 Fatty Acids found in fats such as fish oils andflaxseedoilareagoodsourceofEFAs.

Estrogen: Female hormone that regulates and sustains female sexualdevelopment and reproductive function. An excess of this hormoneappearstoberelatedtoheartdiseaseandcancer.Inaddition,whenthishormone is in excess, it causes fat gain andwater retention. Estrogendeficits, on the other hand, cause memory problems, trouble findingwords,inabilitytopayattention,moodswingsandirritability.Exercisehelps reduce the risk of these diseases and conditions by helping tobalancethelevelsofthishormone.

ExerciseVolume:Theamountofworkperformedinanexercisesessiondefined by the product resulting from the amount of weight lifted,multiplied by the number of sets and multiplied by the number ofrepetitions.Forexample,ifyouhadaworkoutthatconsistedof10setsofdumbbellcurls,andforeachsetyouused30poundsandperformed10repetitions,thenyourbicepsroutinevolumeequals10×10×30=3000pounds.Toomuchvolumeleadstoovertraining.

Fats: Macronutrient needed by the body in order to manufacturehormones and sustain cell metabolism. All the cells in the body havesome fat in them. Hormones are manufactured from fats. Also, fats

lubricate your joints. If you eliminate the fat from your diet, yourhormonal production will go down and a whole array of chemicalreactions will be interrupted. There are three types of fats: saturated,polyunsaturatedandmonounsaturated.

FatSolubleVitamins:Vitaminsstoredin fat that if takeninexcessiveamountswillbecometoxic.TheyincludevitaminsA,D,E,andK.

GiantSet:GiantSetsarefourexercisesdoneoneaftertheotherwithnorest inbetweensets.Again,therearetwowaystoimplementthis.Youcan either use four exercises for the samemuscle group or perform 2pairs of opposing muscle group exercises. For the purposes of thismanual, whenever we do Giant Sets, we will perform two pairs ofopposingmusclegroupexerciseswithnorest.Theexceptioniswhenwedoabsinwhichwewillalternatebetweenlowerabsandupperabs.

GrowthHormone:Hormonesecretedbythepituitaryglandthataidsinfatlossandmusclebuilding.

Hormones: Fats similar to, and usually synthesized from, cholesterol,starting with Acetyl-CoA, moving through squalene, lanosterol,cholesterol,and,inthegonadsandadrenalcortex,anumberofsteroidhormones. Because they stimulate cell growth, either by changing theinternal structureor increasing the rateofproliferation, theyareoftencalledanabolicsteroids.

Hypertrophy:Scientifictermfordescribinganincreaseinmusclemassandstrengthcausedbythestimulationofthemuscles.

Intensity:Intensityhastwodefinitionsintheweight-trainingworld.(1)Relative term that indicates the level of effort exerted during theperformance of an exercise. (2) In strength training circles, intensityreferstotheamountofweightusedonaspecificexercise.

Insulin:Hormonesecretedbythepancreasresponsibleforcarbohydratemetabolism. This hormone determines if carbohydrates are to be usedforenergy,storageinsidethemusclecellsasglycogen,orconvertingandstoring the carbohydratesas fatswhen theyare found inexcess in thebloodstream.

Isolation Exercises: Exercise movements that are generally singlejointedandservetoisolateasingleareaofthebody.Examplesofsucharedumbbellflys,concentrationcurls,tricepskickbacks,legextensions,andlegcurls.

LacticAcid:By-productcreatedbyalackofoxygenflowtotheworkingmuscles. Lactic acid is created by anaerobic activities such as weighttraining exercises. It is believed that its presence causes a surge ingrowthhormonelevels.

Macronutrient:Oneofthethreemajornutrientsthatthebodyneedsforsurvival.Thesenutrientsarecarbohydrates,proteinsandfats.

Metabolism:Therateatwhichthebodyutilizescaloriesandnutrientsinordertosustainitsdailyactivities.

Minerals:Mineralsareinorganiccompounds(notproducedbyanimalsorvegetables)whosemainfunctionistoassurethatyourbrainreceivesthecorrectsignalsfromthebody,aswellastoensurebalanceoffluids,make muscular contractions possible and allow energy production, aswellasbuildingmuscleandbones.Therearetwotypesofminerals:bulkandtraceminerals.

ModifiedCompoundSuperset: Inamodified compound set, youpairexercisesforopposingmusclegroupsorforopposingmusclemovements(e.g. Push vs. Pull). First you perform one exercise, rest therecommendedamountofsecondsandthenperformthesecondexercise

(for instance, first do biceps, rest, then do triceps). You then rest theprescribedamountoftimeagainandgobacktothefirstexercise.Usingthis technique of pairing exercises in a modified superset fashion notonlysavestimeandkeepsthebodywarm,butallowsforfasterrecoveryof the nervous system between sets. This will allow the person to liftheavier weights than possible if she just stayed idle for 2-3 minuteswaitingtorecover.

Monounsaturated Fats: Fats that have a positive effect on goodcholesterollevels.Thesefatsareusuallyhighinessentialfattyacidsandmay have antioxidant properties. Sources of these fats are fish oils,virginoliveoil,canolaoil,andflaxseedoil.

Muscle Failure: Point during the exercise at which it becomesimpossible to perform another repetition in good form. This point isreachedduetothelackofoxygenreachingtheworkingmusclesandtheincreasedlevelsoflacticacid.

Overtraining: Condition caused by an excess of volume in a trainingroutine that leads to muscle loss, strength loss and fat accumulation.Symptomsincludedepression,insomnia,lethargyandlackofenergy.

Polyunsaturated Fats: Fats that do not have an effect on cholesterollevels. Most of the fats in vegetable oils, such as corn, cottonseed,safflower,soybean,andsunfloweroilarepolyunsaturated.

Protein: Every tissue in your body ismade from protein (i.e.muscle,hair,skin,nails).Proteinsarethebuildingblocksofmuscletissue.Thismacronutrientcanbefoundinpoultry,meats,anddairyproducts.

Repetitions:Theamountoftimesyouperformanexercise.Forinstance,pretend that you are performing a bench press. You pick up the bar,lowerit,pauseandliftitup.Thatactionofexecutingthemovementfor

onetimecountsforonerepetition.Ifyouperformthatsamemovementasecondtime,thenthatisyoursecondrepetition,andsoon.

Rest Interval: The amount of time a person rests between sets. Forinstance,arest intervalof60secondsmeans thatafteryoufinishyourfirstset,youwillremainidlefor60secondsbeforegoingontothenextset.

Saturated Fats: Saturated fats are associated with heart disease andhighcholesterol levels.Theyare foundtoa largeextent inproductsofanimal origin.However, somevegetable fats are altered in away thatincreases the amount of saturated fats in them by a chemical processknown as hydrogenation. Hydrogenated vegetable oils are generallyfound in packaged foods. In addition, coconut oil, palm oil, and palmkernel oil,which are also frequently used in packaged foods and non-dairycreamersarealsohighlysaturated.

Sets: A set is a collection of repetitions that culminates in themusclereachingmuscularfailure.

Supersets:Asupersetisacombinationofexercisesperformedrightaftereachotherwithnorestinbetween.Therearetwowaystoimplementasuperset.Thefirstwayistodotwoexercisesforthesamemusclegroupat once; for example dumbbell curls immediately followed byconcentrationcurls.Thedrawbacktothistechniqueisthatyouwillnotbeasstrongasyouusuallyareonthesecondexercise.Thesecondandbestwaytosupersetisbypairingexercisesofopposingmusclegroupsordifferent muscle movements such as back and chest, thighs andhamstrings, biceps and triceps, shoulders and calves, upper abs andlower abs. When pairing antagonistic exercises, there is no drop ofstrengthonceyourcardiovascularsystemiswellconditioned.

Trace Minerals: Minerals which are needed by the body in minute

amounts,usuallyintheorderofmicrograms,suchaschromium,copper,cobalt,silicon,selenium,ironandzinc.

Testosterone: Hormone responsible for increasing muscle size. Eventhoughthishormoneispredominantlypresentinmales,itisalsopresentinwomentoalesserdegree.Itisbelievedthatthishormonealsoaidsinfatlosstoalesserdegree.

Vitamins:Vitaminsareorganiccompounds(producedbybothanimalsandvegetables)whosefunctionistoenhancetheactionsofproteinsthatcause chemical reactions such as muscle building, fat burning andenergy production. There are two types of vitamins: fat - soluble andwater-soluble.

WaterSolubleVitamins:Vitaminsthatarenotstoredinthebody,suchasB-ComplexvitaminsandvitaminC.Therefore,theyneedtobetakenonafrequentbasis.

AppendixBTableofFoodValues

FOODGROUPTABLES

NutritionChartandGlycemicIndex

Thecompletelistoftheglycemicindexandglycemicloadfor750foodscanbefoundinthearticle“Internationaltablesofglycemicindexandglycemicloadvalues:2002,”byKayeFoster-Powell,SusannaH.A.Holt,andJanetteC.Brand-MillerintheJuly2002AmericanJournalofClinicalNutrition,Vol.62,pages5–56.<http://www.ajcn.org/cgi/content/full/76/1/5>

Nowthatyouknowyourapprovedlistoffoods,simplyusethefollowingguidelinestocreateyourmealplan.

Forsampledietsthatusetheseexactmeasurements,pleaseseeAppendixC.

WEEKS1-2:CALORIES:LOW(Approximately1200calories)!

Around120gramsofcarbohydrates(mostlycomplexwithsimplecarbsbeingsavedforaftertheworkout)Around120gramsofproteinAround26gramsoffatsMEAL#1(7:30AM)BREAKFAST(POST-WORKOUT)Choose1servingofProteinsChoose1servingofStarchyCurbsOptionally,youmaychoosetoadd1servingofSimpleCarbsintheformofFruit,ifyouton’)livewithoutthem.

MEAL#2(10:30AM)MORNINGBREAKSNACKChooseIservingofProteinsChoose1servingofStarchyCurbsChoose1servingofGoodFats

MEAL#3(1:30PM)LUNCHTIMEChoose1servingofProteinsChoose1servingofStarchyCarbsChoose1servingofFibrousCarbsChoose1servingofGoodFats

MEAL#4(3:30PM)AFTERNOONBREAKSNACKChoose1servingofProteinsChoose1servingofStarchyCurbs

MEAL#5(6:30PM)DINNERChoose1servingofProteins

Choose 1/2 serving of Starchy Carbs Choose 1 serving of FibrousCarbsChoose1servingofGoodFats

WEEKS3-4CALORIES:HIGH(Approximately1500calories)

150 grams of carbohydrates [mostly complex with simple carbs beingsavedforaftertheworkout]150gramsofprotein33gramsoffatsMEAL#1(7:30AM)BREAKFAST(POST-WORKOUT)Choose1servingofProteinsChoose1servingofStarchyCarbsOptionally,youmaychoosetoodd1servingofSimpleCarbsintheformofFruit,ifyoucan’tlivewithoutthem.

MEAL#2(10:30AM)MORNINGBREAKSNACKChoose1servingofProteinsChoose1servingofStarchyCarbs

MEAL#3(1:30PM)LUNCHTIMEChoose1servingofProteinsChoose1servingofStarchyCarbsChoose1servingoffibrousCarbsChoose1servingofGoodFats

MEAL#4(3:30PM)AFTERNOONBREAKSNACKChoose1servingofProteinsChoose1servingofStarchyCarbs

MEAL#5(6:30PM)DINNERChoose1servingofProteinsChoose 1/2 serving of Starchy Carbs Choose 1 serving of fibrousCarbsChoose1servingofGoodFats

MEAL#6(8:30PM)LATESNACKChoose)servingofProteinsChoose 1/2 serving of Starchy Carbs Choose 1 serving of FibrousCarbsChoose1servingofGoodFats

NOTES:

•Whilethefoodsabovecontaintraceamountsofothermacronutrientsinthem(forexample,skinlesschickenbreastscontain2.5to5gramsoffat),forthepurposesofourcalculationswewillassumethatthesefoodscontainonlythemacronutrientunderwhichtheyarelisted.•Ifyouchoosetoincludeskimmilkinyourdiet,rememberthatitnotonly has protein (8-9 grams for every 8 ounces of milk) but alsosimple carbs (12-13 grams for every 8 ounces of milk). Therefore,countmilkasboth.Notethatsincethecarbsinmilkaresimplecarbs,thisfooditemideallyshouldonlybeusedinthepostworkoutmeal.However,ifduetoscheduleyouneedtoincludemoreproteinshakesthroughout the day, and the carbs that you will rely on are thosefoundinskimmilk,ensurethatyouaddateaspoonofflaxseedoiltoitastheoilwillslowdownthereleaseofthesimplecarbsintothebloodstream.Womeninterestedincompetingshouldhowevereliminateanydairyproductsfromthedietastheseproductstendtomakeyouretainwater and the lactose in themmakes it harder to get to the desiredlowbodyfatpercentagerequiredforthecontest.• If you use flaxseed oil as your Essential Fatty Acids supplement,remember to count these as fat grams. Each teaspoon containsapproximately5gramsofgoodfats.•IfyouusefishoilcapsulesasyourEssentialFattyAcidssupplement,counteachcapsuleas1gramofgoodfat.•Rememberthatcarbohydrateshave4caloriespergram.Therefore,a6-ouncebananahas27gramsofcarbs×4=108calories.•Rememberthatproteinhas4caloriespergram.Therefore,a3.5-ounce

chickenbreasthas35gramsofprotein×4=140calories.•Remember that fathas9caloriespergram.Therefore,a teaspoonofflaxseedoilhas5gramsoffat×9=45calories.

AppendixCSampleDiets

ThesedietswerecreatedusingtheAppendixBmenucharts.Thesedietsare samplesofwhat you caneat onadailybasis.Remember that youdon’thave tobe stuck to justwhat iswrittenhere.YoucanvaryyourdailyplanbyusingthefoodtablesfromAppendixBinconjunctionwiththe daily menus. Also remember that these diets are samples of thenormal Body Sculpting Bible diet program. For the advanced carbcycling program, follow the recommendations on that section of theNutritionchapter.

WEEKS1-2:CALORIES:LOW(Approximately1200calories)

Around120gramsofcarbohydrates(mostlycomplexwithsimplecarbsbeingsavedforaftertheworkout)Around120gramsofproteinAround26gramsofEttaMEAL#1(7:30AM)BREAKFAST(POST-WORKOUT)Choose1servingofProteinsChoose1servingofStarchyCarbsOptionally,youmaycimosetoadd1servingofSimpleCarbsintheformofFruit,ifyouton’)livewithoutthem.

MEAL#2(10:30AM)MORNINGBREAKSNACKChooseIservingofProteinsChoose1servingofStarchyCarbsChoose1servingofGoodFats

MEAL#3(1:30PM)LUNCHTIMEChoose1servingofProteinsChoose1servingofStarchyCarbsChoose1servingofFibrousCurbsChoose1servingofGoodFats

MEAL#4(3:30PM)AFTERNOONBREAKSNACKChoose1servingofProteinsChoose1servingofStarchyCarbs

MEAL#5(6:30PM)DINNERChoose1servingofProteinsChoose 1/2 serving of Starchy Carbs Choose 1 serving of FibrousCarbsChoose1servingofGoodFats

WEEKS3-4CALORIES:HIGH(Approximately1500calories]

150 grams of carbohydrates (mostly complex with simple carbs beingsavedforaftertheworkout)150gramsofprotein33gramsoffatsMEAL#1(7:30AM)BREAKFAST(POST-WORKOUT)Choose1servingofProteinsChoose1servingofStarchyCarbsOptionally,youmaychoosetoodd1servingofSimpleCarbsintheformalFruit,ifyoucan’tlivewithoutthem.

MEAL#2(10:30AM)MORNINGBREAKSNACKChoose1servingofProteinsChoose1servingofStarchyCarbs

MEAL#3(1:30PM)LUNCHTIMEChoose1servingofProteinsChoose1servingofStarchyCarbsChoose1servingoffibrousCarbsChoose1servingofGoodFats

MEAL#4(3:30PM)AFTERNOONBREAKSNACKChoose1servingofProteinsChoose1servingofStarchyCarbs

MEAL#5(6:30PM)DINNERChoose1servingofProteinsChoose 1/2 serving of Starchy Carbs Choose 1 serving of FibrousCarbs

Choose1servingofGoodFats

MEAL#6(8:30PM)LATESNACKChoose1servingofProteinsChoose 1/2 serving of Starchy Carbs Choose 1 serving of FibrousCarbsChoose1servingofGoodFats

SAMPLE14-DAYLOW-CALORIEMILK-FREEDIET(THISDIETISGOODFORTHOSEWHOWANTTOELIMINATEMILK

PRODUCTSFROMTHEIRPROGRAM.)

MEAL# FOOD SERVINGSIZE

MEAL1BREAKFAST(POST-WORKOUT)7:30AM

WHEYPROTEIN

BANANACREAMOFRICE

1SCOOP

1/3BANANA1/4CUPDRY

MEAL210:30AM

WHEYPROTEINOLD-FASHIONEDOATSFLAXSEEDOIL

1SCOOP1/2CUP(MEASUREDDRY)1TEASPOON

MEAL31:30PMBROWNRICEGREENBEANSCHICKENBREASTEXTRA-VIRGINOLIVEOIL

1/2CUPCOOKED1CUP3OUNCES1TEASPOON

MEAL43:30PMWHEYPROTEINOLD-FASHIONEDOATS

1SCOOP1/2CUP(MEASUREDDRY)

WILDALASKANSALMON 3OUNCES2

MEAL56:30PM SWEETPOTATOESBROCCOLI

OUNCESCOOKED1CUP

SAMPLE14-DAYHIGH-CALORIEMILK-FREEDIET(THISDIETISGOODFORTHOSEWHOWANTTOELIMINATEMILK

PRODUCTSFROMTHEIRPROGRAM.)

MEAL# FOOD SERVINGSIZE

MEAL1BREAKFAST(POST-WORKOUT)7:30AM

WHEYPROTEIN

BANANACREAMOFRICE

1SCOOP

1/3BANANA1/4CUPDRY

MEAL210:30AM

WHEYPROTEINOLD-FASHIONEDOATSFLAXSEEDOIL

1SCOOP1/2CUP(MEASUREDDRY)1TEASPOON

MEAL31:30PMBROWNRICEGREENBEANSCHICKENBREASTEXTRA-VIRGINOLIVEOIL

1/2CUPCOOKED1CUP3OUNCES1TEASPOON

MEAL43:30PMWHEYPROTEINOLD-FASHIONEDOATS

1SCOOP1/2CUP(MEASUREDDRY)

WILDALASKANSALMON 3OUNCES2

MEAL56:30PM SWEETPOTATOESBROCCOLI

OUNCESCOOKED1CUP

MEAL68:30PMORANGEROUGHYBAKEDPOTATOESASPARAGUSFLAXSEEDOIL

3OUNCES2OUNCES1CUP1TEASPOON

SAMPLE14-DAYLOW-CALORIEDIETWITHMILKPRODUCTS

MEAL# FOOD SERVINGSIZE

MEAL1BREAKFAST(POST-WORKOUT)7:30AM

WHEYPROTEINSKIMMILKCREAMOFRICE

1/2SCOOP8OUNCES1/4CUPDRY

MEAL210:30AM

WHEYPROTEINOLD-FASHIONEDOATSSKIMMILKFLAXSEEDOIL

1/2SCOOP1/4CUP(MEASUREDDRY)8OUNCES1TEASPOON

MEAL31:30PM

BROWNRICEGREENBEANSCHICKENBREASTEXTRA-VIRGINOLIVEOIL

1/2CUPCOOKED1CUP3OUNCES1TEASPOON

MEAL43:30PM

WHEYPROTEINOLD-FASHIONEDOATS

1SCOOP1/2CUP(MEASUREDDRY)

MEAL56:30WILDALASKANSALMONSWEET

3OUNCES2OUNCESCOOKED1

PM POTATOESBROCCOLI CUP

SAMPLE14-DAYHIGH-CALORIEDIETWITHMILKPRODUCTS

MEAL# FOOD SERVINGSIZE

MEAL1BREAKFAST(POST-WORKOUT)7:30AM

WHEYPROTEINSKIMMILKCREAMOFRICE

1/2SCOOP8OUNCES1/4CUPDRY

MEAL210:30AM

WHEYPROTEINOLD-FASHIONEDOATSSKIMMILKFLAXSEEDOIL

1/2SCOOP1/4CUP(MEASUREDDRY)8OUNCES1TEASPOON

MEAL31:30PM

BROWNRICEGREENBEANSCHICKENBREASTEXTRA-VIRGINOLIVEOIL

1/2CUPCOOKED1CUP3OUNCES1TEASPOON

MEAL43:30PM

WHEYPROTEINOLD-FASHIONEDOATS

1SCOOP1/2CUP(MEASUREDDRY)

MEAL56:30WILDALASKANSALMONSWEET

3OUNCES2OUNCESCOOKED1

PM POTATOESBROCCOLI CUP

MEAL68:30PM

ORANGEROUGHYBAKEDPOTATOESASPARAGUSFLAXSEEDOIL

3OUNCES2OUNCESCOOKED1CUP1TEASPOON

SAMPLE14-DAYLOW-CALORIEOVO-LACTOVEGETARIANDIET

MEAL# FOOD SERVINGSIZE

MEAL1BREAKFAST(POST-WORKOUT)7:30AM

WHEYPROTEINSKIMMILKCREAMOFRICE

1/2SCOOP8OUNCES1/4CUPDRY

MEAL210:30AM

WHEYPROTEINOLD-FASHIONEDOATSSKIMMILKFLAXSEEDOIL

1/2SCOOP1/4CUP(MEASUREDDRY)8OUNCES1TEASPOON

MEAL31:30PM

BROWNRICEGREENBEANSEGGWHITESEXTRA-VIRGINOLIVEOIL

1/2CUPCOOKED1CUP1CUP1TEASPOON

MEAL43:30PM

WHEYPROTEINOLD-FASHIONEDOATS

1SCOOP1/2CUP(MEASUREDDRY)

MEAL56:30PM

EGGWHITESSWEETPOTATOESBROCCOLI

1CUP2OUNCESCOOKED1CUP

SAMPLE14-DAYHIGH-CALORIEOVO-LACTOVEGETARIANDIET

MEAL# FOOD SERVINGSIZE

MEAL1BREAKFAST(POST-WORKOUT)7:30AM

WHEYPROTEINSKIMMILKCREAMOFRICE

1/2SCOOP8OUNCES1/4CUPDRY

MEAL210:30AM

WHEYPROTEINOLD-FASHIONEDOATSSKIMMILKFLAXSEEDOIL

1/2SCOOP1/4CUP(MEASUREDDRY)8OUNCES1TEASPOON

MEAL31:30PM

BROWNRICEGREENBEANSEGGWHITESEXTRA-VIRGINOLIVEOIL

1/2CUPCOOKED1CUP1CUP1TEASPOON

MEAL43:30PM

WHEYPROTEINOLD-FASHIONEDOATS

1SCOOP1/2CUP(MEASUREDDRY)

MEAL56:30PM

EGGWHITESSWEETPOTATOESBROCCOLI

1CUP2OUNCESCOOKED1CUP

MEAL68:30PM

EGGWHITESBAKEDPOTATOESASPARAGUSFLAXSEEDOIL

1CUP2OUNCESCOOKED1CUP1TEASPOON

AppendixDWorkoutJournal

BREAK-INROUTINE#1

BREAK-INROUTINE#2

14-DAYBODYSCULPTINGWORKOUT#1

14-DAYBODYSCULPTINGWORKOUT#2

14-DAYBODYSCULPTINGWORKOUT#3

14-DAYRAPIDBODYSCULPTINGWORKOUT#1

14-DAYRAPIDBODYSCULPTINGWORKOUT#2

14-DAYADVANCEDBODYSCULPTINGWORKOUT#1

14-DAYADVANCEDBODYSCULPTINGWORKOUT#2

14-DAYBODYSCULPTINGDEFINITIONWORKOUT

14-DAYBODYWEIGHTBODYSCULPTINGWORKOUT

AppendixENutritionJournal

AppendixFTrackingYourProgress

The only way to know if your program is working is to track yourprogress. A simple way to do this is by using the following formulasexcerptedfromthebookHardcoreBodybuilding:AScientificApproach,written by strength training authority Frederick C. Hatfield, Ph.D. Dr.Hatfield,betterknownasDr.Squat,istheco-foundingDirectorofSportsand Fitness Sciences for the prestigious International Sports SciencesAssociation (ISSA).Asa three-timewinnerof theWorldChampionshipofPowerlifting,Dr.Hatfieldnotonly iswellversedonweight trainingtheory,butonitsapplicationaswell.

FORWOMEN:

Beforeyouusetheformulas,therearefivemeasurementsrequired:

Measurement1:

Bodyweight.

Measurement2:

WristCircumference(measuredatthewidestpoint).

Measurement3:

WaistCircumference(measuredatyourumbilicus).

Measurement4:

HipCircumference(measuredatthewidestpoint).

Measurement5:

ForearmCircumference(measuredatthewidestpoint).

PROCEDURE:

#1- Multiplyyourbodyweightby0.732.Bodyweight×0.732=Result1.

#2- Addtheresultaboveto8.987.→Result1+8.987=Result2.

#3- Divideyourwristcircumferenceby3.14.→Wristdividedby3.14=Result3.

#4- Multiplyyourwaistmeasurementby0.157.→Waist×0.157=Result4.

#5- Multiplyyourhipmeasurementby0.249.→Hip×0.249=Result5.

#6- Multiplyyourforearmmeasurementby0.434.→Forearm×0.434=Result6.

#7- Addresults2and3.→Result2+Result3=Result7.

#8- SubtractResult4fromResult7.→Result7-Result4=Result8.

#9- SubtractResult5fromResult8.→Result8-Result5=Result9.

#10- AddResult6andResult9.TheresultisyourLeanBodyMass(yourfat-freeweight)→Result6+Result9=LeanBodyMass.

#11-

SubtractyourLeanBodyMassfromyourbodyweight.Onceyougettheresult,multiplythatnumberby100.Onceyougetthisresult,divideitbyyourBodyweight.→[(Bodyweight-LeanBodyMass)×100]dividedbyyourbodyweight.

EXAMPLE:

Awomanthatweighs125andhasawristmeasurementof6.0,awaistmeasurement of 24, a hip measurement of 38, and a forearmmeasurement of 9.5 would calculate her body fat percentage in thefollowingmanner.

Step1: 125×0.732=91.5.

Step2: 91.5+8.987=100.487.

Step3: 6dividedby3.14=1.91.

Step4: 24×0.157=3.768.

Step5: 38×0.249=9.462.

Step6: 9.5×0.434=4.123.

Step7: 100.487+1.91=102.397.

Step8: 102.397-3.768=98.629.

Step9: 98.629-9.462=89.167.

Step10: 4.123+89.167=93.29(LeanBodyWeight:Fat-FreeWeight).

Step11: [(125-93.29)×100]dividedby125=(31.37×100)dividedby125=3171dividedby125=25.368(BodyFatPercentage).

Notes:

The formulasaboveareapproximations.Thegoal is tohaveapointofreferencefromwhichtowork.Irecommendthatyoumeasureyourbodyfateverythreeweeks.Ifyouseeapatternofgainingmuscleandlosingfat,thenyouknowyourprogramisontrack.Ifnot,examinewhichpartof your program is not optimal. Assuming that you are following therecommended training routines, the only things that could be goingwrongareeitheryouarenotgettingenoughrestatnight,ormorelikely,arenotfollowingthenutritionplanproperly.

AppendixGGroceryShoppingList

Note: Eat a meal prior to going grocery shopping to ensure that youdon’tbuyjunkfoods.AnotherstrategyistodoyourgroceryshoppingonSundays,whenyouareallowedtoeatwhateveryouwantforonemeal.Obviously, you do not need to purchase all of the items on this

grocerylist.Weprovideitasareminderofthetypesoffoodsthatyourshoppinglistshouldinclude.

CARBOHYDRATES

BrownriceChickpeasCream of rice Yams (sweet potatoes) Whole wheat bread Plainoatmeal(oldfashion,notinstant)CornBakingpotatoPitabreadLentilsGritsFruitsFreshgreenvegetables

PROTEINS

Chickenbreasts(avoiddelimeats;theyarehighinsodiumandlowin protein) Turkey breasts (avoid deli meats; they are high insodiumandlowinprotein)Water-packedTunaWhitefishEggsHalibutCodRoundsteakTopsirloin

FATS

FlaxseedOil

SUPPLEMENTS

VitaminandmineralformulaVitaminCChromiumpicolinateFishoilcapsules(ifyoudon’tuseflaxseedoil)Meal replacement powders Whey protein powders Protein barsCreatineGlutamine

DAIRY

SkimMilk

MISCELLANEOUSITEMS

Garlicpowder(forflavoring)Onionpowder(forflavoring)Balsamicvinegar Crystal light Any sugar-free and salt-free seasoning(Photocopythesepagesforyourownpersonaluse)

AppendixHBodySculptingUnderSpecialCircumstances

BODYSCULPTINGDURINGPREGNANCY

Muchresearchinthisareahasdeterminedthatremainingactiveduringpregnancy offers several benefits to themother and baby. The key toreapingsuchbenefitsistoadjustyourexerciseprograminordertomakeitsafeforyouandyourbabyduringthisperiod.Keepinmindthatthegoal of exercising during pregnancy is to maintain your presentleveloffitness,nottoimproveit.Someofthebenefitsthatexerciseofferstoexpectingmothersare:

•Speedierrecoveryafterdelivery.• Increased sense of well-being and self esteem during and afterpregnancy.•Fewerlegcramps.•Largerplacenta,which in turnprovidesan increasednutrientbaseforthebaby.•Decreasedriskofexcessiveweightgaincausedbyanincreaseoffatstorage.•Stronger lowerback,which in turn reduces the riskof lowerbackpains.•Boostinenergylevels.•Decreasedlikelihoodofvaricoseveins.•ReducedchancesofhavingaCaesareanbirth.•Higher chances of achieving labor either a few days earlier or ontime.•Preparationforthestressesimposedbylaboranddelivery.

The amount of exercise that mothers-to-be will be able to tolerateduring these nine months is directly related to how active they werebeforebecomingpregnant.Ifawomanhasneverexercisedbeforeinherlife,pregnancyisnotthetimetostartafull-blownweighttrainingand

intense aerobics program. Starting a weight-training program is verytraumaticonthebody.Amoresensibleapproachforsomeonewhohasneverexercisedbeforeistostartamilddaily20to30minuteaerobicsprogramconsistingofwalkingatanormalpace.Whywalking?Becausewalkingisoneofthemostnaturalandsafest formsofexercise.Duringpregnancy,itiscrucialtochooseexercisesthatdonotresultinalossofbalance,sinceafallcouldprovefatalforboththemotherandthebaby.Therefore, aerobic activities such as aerobic dance, bench step classes,kickboxingaerobics,androllerbladingarealloutofthequestion.There are certain precautions you will need to incorporate in yourwalking program in order to make it safe. Remember that the goalduring this period is to maintain, not to improve, so your workoutintensityshouldbemildtomoderate.Inotherwords,youshouldwalkatanormalpaceandshouldnotattempttopushyourself.Pushingyourselfcancreateunduestressuponyourbodyandwillincreaseyourchancesof reaching two conditions that should be avoided at all times duringpregnancy.Theyare:Yourheartrateshouldneverexceed140beatsper minute. Be especially careful to monitor your heart rate duringexercise.Thiscaneasilybedonebycountingtheamountoftimesyourheartbeatsin10secondswhileyouareperformingtheactivityandthenmultiplyingthatnumberby6.Thiswillgiveyoutheamountofbeatsperminute.Toavoidraisingyourheartratetoohigh,walkatanormalpace.Your body temperature should never exceed 100 degreesFahrenheit(or38degreesCelsius).Walkatanormalpaceandchooseatimeandplacewhereitisneitherhotnorhumid.Walkingeitherearlyin the morning or in the late afternoon is best. Also, avoid wearingclothing that is too warm. If you’d rather walk indoors, do not use amotorized treadmill since it is easy to trip and fall while using thisequipment. Instead, use the non-motorized models where you are theone that sets the pace. Other good forms of indoor exercises forexpectantmothersareswimmingandwaterwalking.Whatifyouhavebeenactivepriortoyourpregnancy?Thenyoumaycontinueyouractivitiesaslongastheyarenotactivitiesthatcouldresultinalossofbalanceandaslongasyouremembertoloweryourintensitylevelstopreventanincreasedbodytemperatureandheartrate.Again,wecannotoveremphasize that thegoalduringthisperiod ismaintenanceandnotimprovement.Therefore,don’tpushyourself.

Womenwhoareinvolvedinweighttrainingshouldfollowaprogramwiththefollowingmodifications:•Increaseyourrestperiodsinbetweensetstotwominutesinordertomaintain a normal body temperature and a lowpulse (below140beats).•Performonly3setsperexercise.• In order to stay away from reaching muscular failure choose aweightthatyoucanperformfor12-15repetitionsandperform8-10repetitionspersetinstead.•Eliminateexerciseswhereyouhave to laydownflatonyourback(suchasflatdumbbellbenchpress)sincethispositioncandecreasebloodflowtotheuterusandthereforetothebaby.•Eliminateexercisesthatmaycausealossofbalancesuchaslungesandsquats.Instead,substituteexerciseslikeseatedlegcurlsandlegextensions.Ifyouhaveaccesstomachines,thisistheperfecttimetousethem.

Rememberwepreviouslysaidwerecommendfreeweightssinceourbody is designed to operate on a three-dimensional universe andmachines lock us in a two dimensional one? During pregnancy,beinglockedinatwo-dimensionaluniverseisagoodthingsinceitmakes the exercises safer and eliminates the possibility of losingbalance.Also,byusingmachines,secondarystabilizermuscles,suchas abdominal and pelvic muscles, are not activated. This is goodbecause we don’t want to create any undue stress in these areasduringpregnancy.Machinesalsogreatlydecreaseachanceofjointinjuries.

During pregnancy, a loosening of the joints occurs—allowingligaments and tendons to stretch in preparation for delivery.Becauseofthis,thereisahigherriskofincurringasofttissueinjuryiffreeweightsareused.Ifyouchoosetocontinueusingfreeweightsduringthisperiod,remembertopaycloseattentiontoyourexerciseformandtochooseyourexercisescarefully.• Eliminate the abdominal exercise portion of the 14-Day Body

SculptingWorkout.Youmustavoidanyexercisethatmayriskevenmild abdominal trauma. In addition, avoid exercises where youhavetolaydownflatonyourstomach.Forinstance,dostandingorseatedlegcurlsratherthanlyinglegcurls.•Don’tholdyourbreathwhileexercising;otherwiseyoucancuttheoxygensupplytoyourbaby.

Takingallof thesepoints intoconsideration,wehavecreatedanewweighttrainingprogramforuseduringpregnancy.

Special Instructions: Use modified compound supersets. Perform thefirst exercise, rest for the prescribed rest period, perform the secondexercise, rest the prescribed rest period and then go back to the firstexercise. Continue in thismanner until you have performed all of theprescribed number of sets. Then continue with the next modifiedcompoundsuperset.

DAY1

MODIFIEDCOMPOUNDSUPERSET#1

BACK-Wide-GripPulldownstoFront

Reps: 8-10

Sets: 3

Rest: 2minutes

CHEST-SeatedChestPressMachineReps: 8-10

Sets: 3

Rest: 2minutes

MODIFIEDCOMPOUNDSUPERSET#2

BACK-Close-Grip(Palmsfacingyou)Pulldowns

Reps: 8-10

Sets: 3

Rest: 2minutes

CHEST-PecDeckMachineReps: 8-10

Sets: 3

Rest: 2minutes

MODIFIEDCOMPOUNDSUPERSET#3

BICEPS-SeatedDumbbellCurls

Reps: 8-10

Sets: 3

Rest: 2minutes

TRICEPS-TricepsPushdownsReps: 8-10

Sets: 3

Rest: 2minutes

MODIFIEDCOMPOUNDSUPERSET#4

BICEPS-SeatedInclineCurls

Reps: 8-10

Sets: 3

Rest: 2minutes

TRICEPS-One-ArmCableExtensions

Reps: 8-10

Sets: 3

Rest: 2minutes

MODIFIEDCOMPOUNDSUPERSET#1

THIGHS-LegExtensions

DAY2

Rest: 2minutes

HAMSTRINGS-SeatedLegCurlsReps: 8-10

Sets: 3

Rest: 2minutes

MODIFIEDCOMPOUNDSUPERSET#2

HAMSTRINGS-StandingLegCurls

Reps: 8-10

Sets: 3

Rest: 2minutes

THIGHS-OneLeggedLegExtensionsReps: 8-10

Sets: 3

Rest: 2minutes

MODIFIEDCOMPOUNDSUPERSET#3

CALVES(LOWER/UPPER)-SeatedPressMachine

Reps: 8-10

Sets: 3

Rest: 2minutes

SHOULDERS-LateralRaisesReps: 8-10

Sets: 3

Rest: 2minutes

MODIFIEDCOMPOUNDSUPERSET#4

SHOULDERS-OverheadShoulderPressMachine

Reps: 8-10

Sets: 3

Rest: 2minutes

CALVES-SeatedCalfRaiseMachineReps: 8-10

Sets: 3

Rest: 2minutesIf youexperienceany typeof abnormal conditions suchasbleeding,

sharpabdominalpain,lossofbreath,exhaustion,oranyothersymptomthat does not feel normal, If for any reason your doctor recommendscompletebedrest, continueyourhealthyeatinganddonotattempt toengageinanytypeofphysicalactivity.

STOPEXERCISINGANDCONTACTYOURDOCTORIMMEDIATELY!

For more information on training during pregnancy, contact theAmericanCollegeofObstetricians&Gynecologists(ACOG)at(202)484-3321.

NUTRITIONDURINGPREGNANCY

Nutrition becomes evenmore important than ever before during theseninemonths.Yourhealth,andthatofyourbaby,dependsonit.Doyouknowthatthefollowingconditionsaremostlycausedbyalackofgoodnutritionduringpregnancy?

•Anemia(whichiscausedbylackofproteinandvitaminsinthediet).•Miscarriage.•Babiesbornwithbraindamage,lowintelligence,belowaveragebirthweight,andlowimmunesystems.• The afterbirth can break loose in the uterus before labor begins, acondition that causes internal bleeding in themother and can causethebabytodie(50percentofbirthsinthismannerresultindeath).•MetabolicToxemia(causedbylackofproteinandvitamins)whichcancausedeathtoboththemotherandthebaby.

Therefore,continuetofollowthenutritionguidelinesfromChapter6.Inaddition,keepthefollowingpointsinmind:•Itismoreimportantthanevertoremainhydratedthroughouttheday. Drink plenty of water, especially before, during and afterexercise.Rememberthatwaternotonlyhelpsflushbadtoxinsoutofthe body, but the body also uses it as a coolant to keep bodytemperaturedown.•Thisisnotimetobepreoccupiedwithlosingweight.Attemptingtogoonastrictandrestricteddietduringthisperiodwillensurethatyourbabydoesnotgetallofthenecessarynutrientsthathe/sheneedsin order to be born strong and healthy. In order to avoid excessiveweight gain and properly nourish your baby, take the amount ofcalories that you are currently taking in and add an additional 300calories per day (remember to follow the ratios recommended inChapter6).Ifaftertwoweeksyouseethatyouarelosingweight,addanadditional300calories.Remember,don’tpanicifyoustartgainingmoreweightthananticipated.Thisisanormalpartofthepregnancy

process. As long as you are eating good foods, there is nothing toworryabout.Besides,byremainingactiveduringthisperiod,assoonasyouhavethebaby,youwillgetbacktonormalveryquickly.•Absolutelynodietpillsduringthisperiod,eveniftheyclaimtobe“allnatural.”Mostnaturaldietpillsaremadeupofcaffeine(initsstandardized herbal form Guaranna) and ephedrine (in itsstandardizedherbalformMaHuang).Bothofthesesubstances,whicharefarfrombeing“natural”,notonlysuppressyourappetiteandgiveyouanunnaturalenergyboostastheystimulateyournervoussystem,buttheyalsoincreaseyourrestingheartrateandbodytemperature—thetwothingsthatwearetryingtoavoidatallcosts.Inaddition,let’srememberthatwhateveryouingestisingestedaswellbythebaby.Itwould be impossible to determine what kind of effects thesesubstanceswouldhaveinthedevelopmentofyourbaby,especiallyinthe first trimesterwhentheheart,brainandnervoussystemare justbeginningtodevelop.Soplease,nodietpills,eveniftheyclaimtobe“allnatural.”Therisksarenotworthit.•Anothertypeofdrugtobeawareofarediureticsorwaterpills.Thesepillsdehydrateyouandasaresultyourbodytemperaturewillrise (oneof the things thatyouneed toavoid).Unfortunately, inanefforttoreducethenormalswellingthatoccursduringpregnancydueto water retention, some people recommend these drugs. They aredangerous and harmful to yourself and to your baby. The followingaresomeofthesideeffectsthatthesedrugsproduce:

Diarrhea.Dizziness.Nauseaandvomiting.Headache.

Even while eating a healthy diet, swelling is a natural part ofpregnancy. If the swelling in your feet is bothering you toomuch, liedownonthesofaandraiseyour feetaboveyourhead.Youcanrepeatthisprocedureseveraltimesaday.Itshouldhelptoreducetheswelling.Butnomatterwhorecommendsdiuretics,Don’tusethem!

BODYSCULPTINGFORSENIORS

During the past several years,many studies have been conducted thatpoint to the many benefits and safety of weight training exercise foraging adults. Among these benefits are the usual benefits of reducedcholesterol,reducedbloodpressure,reducedrestingpulserate,increasedlevels of musclemass, increased levels of bone density and decreasedlevels of body fat. In addition to those benefits, weight training forseniorsoffersthefollowing:•Improveddigestion.•Improvedbloodglucoselevels.•Reduceddiscomfortcausedbyarthritis.•Reducedlowerbackpain.•Increasedmobility(duetoanincreaseinmusclestrength).• Reduced possibility of a fall due to loss of balance caused by loosejointsandweaklegmuscles.

Inorder forseniors togetallof thebenefits strength traininghas toofferthefollowingguidelinesmustbefollowed:• First and foremost, consult with your doctor and/or physicaltherapist before you start any exercise program. Depending onyour present condition, you may or may not need someone tosupervise youduring yourweight training session. If youhave beenphysicallyactiveallyourlife,youshouldhavenoproblemsgoingintoa weight training routine. If you have never been very physicallyactive and you suffer from ailments like loss of balance, thensupervisionmayberequired.•Educateyourselfonhowtoperformtheexercisescorrectly!Readthe exercise description section of this book as many times asnecessary.Studytheillustrationsandpracticethemovementmentally.Itiscrucialthatexerciseformisfollowedinordertoavoidinjury.•EnsurethatyoufollowthenutritionalguidelinesofourNutritionChapter. Many senior citizens in this country are malnourished, as

their appetites have decreased over the years. Also, certainmedications cause a loss of appetite. Force yourself to follow ournutrition guidelines and we guarantee that you won’t bemalnourished. Remember that in order to get the maximum effectfromtraining,thediethastobeinorder.Beingmalnourishedleadstoa loss of muscle mass (the body is using such mass as fuel) and aresulting loss of strength and bone density (which leads to brittlebones).

As far as the exercise program, you have two choices. If you havealwaysbeenphysicallyactiveandyouareingoodhealth,goaheadandstart with our Break-In Routine and progress to the 14-Day BodySculptingWorkout. Ifon theotherhand,you suffer fromailments likeloss of balance and have perhaps limited mobility, use the followingprogramthatutilizesmachines:•LegExtensions•SeatedLegCurls•LegPress•CalfPress•LowerBackMachine•AbdominalMachine•PulldowntoFront•Close-GripPulldown•OverheadPressMachine•Rear-DeltMachine•BicepsCurlMachine•TricepsExtensionMachine

HOWTOPROGRESS:

Followthesamestructureofthe14-DayBodySculptingWorkout:•UseweightsonMonday/Wednesday/FridayalternatingbetweenDay1and2.

•DocardioonTuesday/Thursday/Saturday.•Sundaysareforcompleterest.

Weeks 1-2 perform 2 sets of 15-18 repetitions per exercise. Take 2seconds to lift theweightand4 to lower it.Rest1minute inbetweensets. No weight training techniques such as modified compoundsupersetsaretobeutilized.Performonesetaftertheotherinstraightsetfashion.Weeks3-4 increase to3setsof12-15repetitions.Take2seconds tolift the weight and 4 to lower it. Rest 1 minute in between sets. Noweighttrainingtechniquessuchasmodifiedcompoundsupersetsaretobeutilized.Performonesetaftertheotherinstraightsetfashion.Weeks5-6goupto4setsof10-12repetitions.Take2secondstolifttheweightand4tolowerit.Rest1minuteinbetweensets.Noweighttraining techniques such as modified compound supersets are to beutilized.Performonesetaftertheotherinstraightsetfashion.On cardio days, build up to 25 minutes of continuous aerobicexerciseperformedat70-75percentofyourmaximumheartrate.Startwith 5minutes of aerobics 3 times a week, and add 2minutes everyweek to theoriginal5minutes.At theendof10weeksyoushouldbeabletodo25minutesofcontinuousaerobicexercisewithnoproblems.UseSundaysasyourcompleterestdayfromdietandexercise.Ifafterawhileusing this routineyou feel that youare in shape for the14-DayBodySculptingRoutine,thenbyallmeansdosobyusingtheexerciseslisted above. If you feel that you are ready to incorporate some freeweightexercisesaswell,thengoforit!

YOUNGSTERSANDWEIGHTTRAINING

At what age a teenage girl can start working out with weights hasalwaysbeenatopicofdebate.Somepeoplesaythatweightsshouldnotbe toucheduntil after all growing is done or else the growth plateletscould be affected and and stunt growth.Others say it is okay to startlifting weight at an early age. We have arrived at the followingconclusionsbasedonthelatestresearchonthissubject.We believe that youngsters (anybody less than 12 years old) are

better off doing exercises with just their body weight. The followingexercisesshouldcomposeayoungster’sprogram:•Running•Dips•Pushups•Pull-ups•Chin-ups•Squatswithnoweights•Lungeswithnoweights•Calfraiseswithnoweight•Crunches•LegraisesDepending on the age and motivation of the person, anywhere

between 2-5 sets of each exercise for the maximum amount of repspossible is sufficient. There should be 30 seconds of rest in betweenexercisesandtheyshouldbeperformed3timesaweek.An additional 15-20 minutes of running on the rest day is enough

exerciseforanyonewhowishestostartanexerciseprogrambeforetheageof13.

13-year-olds can start working out with weights as long as they’reusing weights light enough to allow 20-30 reps per set. They should

basically follow the same programdescribed abovewith the same set,repetition and rest scheme, plus adding the following dumbbellexercises: dumbbell curls, dumbbell overhead triceps extensions, andlateralraises.Inaddition,dumbbellscanalsobeusedtoperformlunges,squats and calf raises. The complete program will look like thefollowing:•Running•Dips•Pushups•Pull-ups•Chin-ups•Lateralraises•Dumbbellcurls•Dumbbelloverheadtricepsextensions•Dumbbellsquats•Dumbbelllunges•Dumbbellcalfraises•Crunches•LegraisesContinuethisprogramforthenextthreeyears.

15-year-olds can start increasing theweight but should staywithin13-20reps.Forthenexttwoyearstheyshouldconcentrateonperfectingtheir exercise technique. They must make sure to only increase theweightwhentheycandoover20repetitionseasily.Theyshouldnotgotoabsolutemuscularfailureoruseanyfancyweighttrainingtechniques,sincethereisstillsomebonegrowthanddevelopmentoccurringintheirbodies.Remember,strenuousandheavyweightedexercisecaninterferewiththegrowthprocess,sokeepitsimple!Atthisageitisokaytousethe14-DayBodySculptingroutinesfromthisbookaslongasthe13-20repetitionruleiskept(Weeks1-2:18-20repsareused,weeks3-4:16-18,weeks5-6:13-15).

After 18, you can start using heavierweightswith no problems; bythenallofthegrowthplatelets,boneandjointstructureshouldbefullydeveloped.

FITNESSWHILETRAVELING

We always use traveling as an excuse to not get in shape. Getting inshapewhile traveling ismore challenging, but it is certainly possible.Providedthatyouaredetermined,thekeyisplanningandpreparation.Before you go on your next trip, find out if the hotel that you are

goingtostayinhasafitnessfacilityoratleastasetofdumbbells.Ifnot,then findoutwhere theclosest fitness facility is andplan toworkoutthere.If,bysometwistoffate,therearenofitnessfacilitiesinthearea(hardtobelieve),thentrytodotheyoungstersweighttrainingroutinewhich consists of dips, pushups, pull-ups, chin-ups, squats with noweights, lunges with no weights, calf raises with no weight, crunchesand leg raisesperformed3 timesaweek for5 setswith30 secondsofrestinbetweensetsofasmanyrepsaspossible.Runfor20-30minutesfirstthinginthemorningonrestdays.Allyouneedforthisroutineisaparkwithachin-upbarandparallelbars.Ifthereisnoparkwithinthearea, then you can still dopushups, pull-ups, chin-ups, squatswithnoweights, lunges with no weights, calf raises with no weight, crunchesandlegraises.Allyouneedtocarryisaportablechin-upbarthatyoucan place in the hotel room. Once you get back home, you can startdoing the 14-Day Body Sculpting Workout as laid out with the onlyexception being that you should start it on Week 3, since you havealreadydonehighrepetition,lightweightwork.With diet, you will need to get creative. Follow the rules from the

sectiononeatingout.Also,carrywithyouproteinbarssothatyouarepreparedwithallof the requiredmeals for theday.Missingmeals toooftenguaranteesfailurewiththisprogram.Asyoucansee,eventhoughitwilltakemoreefforttogetinshapeif

youtravel,itisnotimpossible.Ifyouaredeterminedenoughtochangeyourbody,thennothingisimpossible!

TRAININGWHILEYOUARESICK

Nothingcanbringprogresstoahaltmorethanwhenyouaresick.Weareoftenaskedthequestion,shouldItrainwhileIamsick?Theanswertothatquestionreallydependsonwhatyoumeanbysick.Isitacold?The flu? Allergies?Most people confuse the common cold for the flu.However, these are different types of illnesses. The flu is caused byvirusesknownasInfluenzaAorInfluenzaB,whilethecommoncoldiscausedbyvirusescalledcoronavirusesandrhinoviruses.Thereareover200differenttypesofcoronavirusesandrhinoviruses.Ifoneofthemhitsyou,yourimmunesystembuildsalifelongimmunitytoit(therefore,thesameviruswillneverhityoutwice).However,youhavetherestoftheviruses that have not yet affected you to worry about; and there areenoughtolastalifetime.The flu, as youmayhave already foundout by experience, ismuch

moresevereasitisusuallyaccompaniedbyanarrayofbodyachesandfever.Therefore,yourbody’simmunesystemistaxedmuchmorebytheflu thanby thecommoncold.At this time, trainingwouldnotonlybedetrimentaltomusclegrowth,but itwouldalsobeverydetrimentaltoyour health as well. Remember that while training can help us gainmuscle, lose fat, feel goodandenergetic, it is still a catabolic activity.Thebodyneeds tobe ingoodhealth inorder togo fromthecatabolicstate caused by the exercise to an anabolic state of recuperation andmusclegrowth.So ifyouhave the flu,yourbody is already fightingacatabolic state caused by the Influenza virus. In this case, weighttraining would only add more catabolism, which in turn wouldnegatively affect the efficacy of the immune system against the virus,causingyoutogetsicker.Therefore,absolutelynotrainingifyouhavethe flu. Instead, concentrate on very good nutrition and on drinkinglarge amounts of fluids (water and electrolyte replacement drinks likeGatoradeinordertopreventdehydration).Oncetheflucompletelyrunsitscourse,youcanslowlystartupthe14-DayBodySculptingWorkouton week 1 starting with light weights. Don’t push yourself too hardduring this firstweek. The nextweek you’ll repeatweek 1 again, butpushingyourself closer tomuscular failure.By the secondweekof the

programyoushouldbebackontrack.Ifitisthecommoncoldthatishittingyouandtheparticularvirusismild (you know that it ismildwhen your symptoms are just a runnynose and slight coughing), youmay get awaywith training as long asyoustopthesetsshortofreachingmuscularfailureandyoudecreasetheweightpoundagesby25percent(dividetheweightsthatyouusuallyuseby4andthatwillgiveyoutheamountofweightthatyouneedtotakeoffthebar)inordertopreventyoufrompushingtoohard.Again,ifthecoldvirusiscausingyoutofeelrundown,achy,withasorethroatandheadaches, it would be best to stop training all together, until thesymptomssubside.Ifthisisthecase,followtheexerciseprogramstart-up recommendations described above for after the flu.Remember thatwedonotwant tomake itanyharder for the immunesystemto fightthe virus by introducingmore catabolic activity, so intense training isoutduringthattime.Ifyourailment is somethingother than thecommoncoldor the flu,consultyourdoctor.Nowthatwehaveseenhowafluoracoldcanthrowawrenchintoyour progress, let’s see how we can prevent them from affecting usduringthefluseasonorduringanyotherseasonforthatmatter.Whileitisstillunknownwhythecoldandfluseasongenerallycomesduringthewintermonths,itisknownthatyouhavetoletthevirusintoyoursysteminorderforittoaffectyou.Therefore,itisonlylogicalthatweimplementatwo-foldpreventionapproach:Preventthevirusfrominfiltratingyoursystem.Keeping inmind thatcoldviruses spreadbyhumancontact,thattheygetintoyoursystemthroughthemouth,eyesandnose,andthattheycanremainactiveforuptothreehours,youcanaccomplishthisbydoingthefollowing:•Keepyourhandsawayfromyourface•Washyourhandswithantibacterialsoapfrequentlythroughouttheday(especiallyassoonasyoufinishyourworkoutatthegym).Maintainimmunesystemoperationatpeakefficiencylevelsatalltimes.Rememberingthatexcessiveexercise,abaddiet,andlosingsleepareallcatabolicactivities,dothefollowing:•Avoidovertrainingbyusingtheprinciplesadvocatedinthisbook.

•Maintainabalanceddietasdescribedinthenutritionchapterandavoidprocessedfoodsthatcontainhighlevelsofsaturatedfats,refinedfloursorsugarsincethesetypesoffoodslowertheimmunesystemfunction.•Getahealthydoseofsleepaday(anywherefrom7to9hoursdependingonyourindividualrequirements).Soremember,stayhealthybyfollowingthetipsabove,andifyougetsick, then“don’tbeata tiredhorse”as formerMr.OlympiaLeeHaneyusedtosay.Restuntilyougetbetter!Ifyoudon’tyouwillendupmoreseriouslyillandthiswilltakeyououtofthegymforalongerperiodoftime.

AppendixIAnatomyCharts

FEMALEMUSCULARANDSKELETALANATOMY

AddendumExerciseTechniqueandWhySomeExercisesGiveYouBetterResults

PROPEREXERCISETECHNIQUE

Learning proper exercise technique is the backbone of every fitnessprogram. If you train improperly you will not stimulate the intendedmuscle,andwillriskmajorinjuryaswellasreceivinglittleornoresults.Whenyoulearntouseproperexercisetechniqueyouwillreceivetwicetheresultsinhalfthetime,guaranteed!Weseepeopleinthegymdayinanddayoutwhohavenoideahowtoproperlytraintheirmuscles.Someof them are professional bodybuilders, some are professional athletes,andsomeareevencertifiedfitnesstrainers.Unfortunately,theoneswhoreallysufferthemostarepeoplelikeyouwhorelyontheserolemodelsfor wisdom and guidance. We will show you the proper exercisetechnique to use for optimal results. Just remember to utilize yournewfoundknowledge.Liketheoldsaying,“Feedamanafishandhe’lleatforaday,teachamantofishandhe’lleatforalifetime.”Weexpectthesameofyou.Wedon’twantyoutoreadthisbookonceandforgeteverything you’ve learned. We want you to learn and utilize thatknowledgetoachieveastoundingresults.Applying proper exercise form and technique is without doubt the

most important component of any fitness program. Without it, manysetbackswilloccur.First,themusculatureyouintendtoexercisewillnotbe stimulatedas efficiently aspossible.Exercise shouldnotbe focusedaround just liftingbarbellsandweights. It shouldn’t justbeabouthowmuchyoucanlift.Optimumfitnessisaboutthequalityofexercise,thequalityofyourformandhowyoumaintainthatform,especiallyduringheavier lifting. Proper exercise technique coupled with the Zone-Toneprinciple that we presented in Chapter 1 will bring you the mostastonishingresultswiththeminimumamountofsets.Why?Becauseaswe have already discussed, one properly executed set is equivalent tofive sets of “just going through themotions” typeof exercise. It comesdown to this; if you want to get the most out of your workout, keep theintensityhighwithoutsacrificingproperform.Neglectingtofocusonproperform quickly leads to no results, while practicing perfect proper form

equalsincredibleresultsquickly!

WHICHEXERCISESARETHEBESTFORFASTRESULTS?

Inweighttraining, thereareavarietyofexercises thatonecanchoosefromtosculptthebodyofyourdreams.Resultsinbodybuildingorbodysculpting are generally measured in body composition changes;increased muscle mass or tone, depending on the goal, along withdecreases in body fat. The speed at which such changes are acquireddependson the trainingprotocolused, thenutritionplan followedandtheamountofrestthatthetraineegets.Inorderforatrainingprotocoltoworkatpeakefficiency,notonlymustitbeperiodizedorcycledbutitalso must include exercises that give you the most stimulation in theminimumamountoftime.Different exercises provide different levels of stimulation. Exercises

like leg extensions,while excellent for sculpting the lower part of thequadriceps,producelessofastimulatingeffectthananexerciselikethesquat.Theefficacyofanexercisereallydependsontheexercise’sabilitytoinvolvethemaximumamountofmusclefibersandalsoonitsabilityto provide a neuromuscular stimulation (NMS). Neuromuscularstimulation is of crucial importance as it is the nervous system thatultimately sends a signal to the brain requesting to start the musclegrowth process. How do we determine what the stimulation factor ofeachexerciseis?

THENMSCLASSES

InordertoratewhattheNMSofeachexerciseis,weborrowedtheClassrating system used for classifying the speed of DSL systems (thetechnology used to achieve high speed connections to the Internetthroughyourphoneline)andtailoredittofitourpurpose.Inthissystema Class 1 technology has lower speeds than a Class 2 technology.Therefore,inourexerciseratingsystemcomposedoffourclasses,aClass1 exercise yields the lowest NMS (this class is composed of variableresistance machine type exercises) while a Class 4 exercise yields thehighestNMSand is therefore thehardest butmost stimulatingone. IneachclasswemayalsohavesubclassessuchasClass1aandClass1b.AClass1aexercisewillyieldlessNMSthanaClass1b.Class 1a exercises are composed of isolation (one joint) exercises

performedinvariableresistancemachines(suchasNautilus)wherethewholemovement of the exercise is controlled. These type of exercisesprovidetheleastamountofstimulationasstabilizermusclesdonotneedtogetinvolvedsincethemachinetakescareofthestabilizationprocess.Anexampleofsuchanexercisewouldbethemachinecurl.Class1b exercises are compound (multi-joint)movementsperformed

inavariableresistancemachine.Anexampleofsuchmovementwouldbe the incline bench press performed in aHammer Strengthmachine.Sincethemovementisacompoundone,moremusclesgetinvolvedandthereforetheneuromuscularstimulationishigherthanthatofferedbyamachine curl. However, the fact that the machine takes care of thestabilizationissueslimitsthegrowthofferedbytheexercise.Class 2a exercises are composed of isolation (one joint) exercises

performedwith non-variable resistancemachines. An example of suchexercisewouldbethe legextensionexerciseperformedinoneof thoselegextensionsattachmentsthatcomewiththebenchesthataresoldforhomegyms.Theseattachmentslackthepulleysandthecamsthatwouldmaketheexerciseavariableresistanceexercise.Therefore,themusclesneed to get more involved in the movement, providing betterstimulation.Class 2b exercises are composed of basic (multi-joint) exercises

performedwith non-variable resistancemachines. An example of suchwouldbethebenchpressunitthat isattachedtotheUniversaltypeofmachinesora legpressmachine thatcontainsnopulleysorcams thatwouldmake the exercise easier. Since there are nopulleys or cams tomaketheexerciseeasierasyoulifttheweight,theNMSishigher.Class 3a exercises are isolation (one joint) exercises performedwithfreeweights.Anexampleofsuchexercisewouldbeaconcentrationcurlperformedwithadumbbell.ItisstillnotveryclearwhetheramultijointexerciseperformedonamachineoffersthesameamountorbetterNMSthantheoneofferedbyafreeweightisolationexercise.However,forthepurposesofthisdiscussion,wewillassumethatthefreeweightisolationexerciseprovidesmorestimulationasstabilizermusclescomeintoplay(especiallyifyoudotheexercisestandingup).Class 3b exercises are multi-jointed basic exercises performed withbarbellfreeweights.Class 3c exercises are multi-jointed basic exercises performed withdumbbell free weights. The barbell exercises provide less NMS as themovement is more restrained as opposed to dumbbells where theweightscangoinalldirectionsunlessallofyourstabilizermusclesjumpinandconstrainthemovement.Becauseofthis,dumbbellsprovidethehighestNMSinthiscategory.Finally, Class 4 exercises are freeweight exerciseswhere your bodymoves throughspace. Inotherwords,anyexercisewhereyour torso isthe one moving, such as squats, deadlifts, pull-ups, close grip chins,pushups,lunges,anddips,willprovidethemoststimulationpossibleandtherefore, the fastest results. Haven’t you seen at the gym howmanypeople do great amounts of weights in a pulldownmachine but havetrouble doing pull-ups? The reason for this is that in order for you toperform these type of exercises you need to be capable of not onlycarrying the added resistance but also involving your bodyweight aswell.Therefore,manymusclesarecalled intoplay inorder toperformthis feat. Performing dips, chinups, squats and deadlifts you are reallyhittingeverysinglemuscleinyourbody!Theseexercisesnotonlygiveyoufastresults,buttheyalsocreatefunctionalstrength;inotherwordsstrength that can be used for your daily activities. If you are great atperformingpull-ups andyougo toperformapulldownyou’ll seehoweasythetaskofperformingapulldownis.Asamatteroffact,depending

on your pull-up strength, youmight be able to lift thewhole stack inmost pulldownmachines.However, the reverse is not true.While youmay be very good at performing pulldowns you may not be able toperformmanypull-upsasthestrengthgainedinthepulldownexerciseisnotastransferableastheonegainedinapull-up.Again,thereasonforthisphenomenonisNMS.

CONCLUSION

Nowthatyouknowwhatexercisesaretheonesthatgiveyouthemostbangforyourbuck,myrecommendationsareasfollows:•Ifyoufollowthenormal14DayBodySculptingWorkoutsticktoClass3and4regionexercises.•IfyoufollowtheAdvanced14DayBodySculptingWorkoutyoucangetaway with having 1/3 of your routine composed of lower class(Classes2andbelow)exercises.Rememberthatconvincingyourbodytoshapeupisnotaneasytask.

However, itbecomesanimpossibleoneifyouchooseexercisesthatdonotprovideasignificantNMSeffect.Therefore,alwayschooseexercisesfrom the higher classes in order to show your body that you meanbusiness.

Resources

www.bodysculptingbible.comThe official page of the Body Sculpting Bibles. Pass through here andhaveaccesstotonsoffreeresources!

www.facebook.com/bodysculptingbiblesThe official Facebook page of the Body Sculpting Bibles. Come andinteractwiththeBodySculptingBibleonlineFacebookcommunityandmotivateeachother.

www.fitnessbusinesscoach.comA site for all health and fitness professionals looking to achieve theirhighestlevelofsuccessandwealth.JamesVillepiguewillnowhelpyousculptyourbusinesswealthy.Whenyouvisitthesite,inthecontactbox,write“BSB”foraone-hourcomplimentarycoachingsessionwithJames.

www.HugoRivera.netHugo Rivera’s personal site. Great information on all aspects ofbodybuilding, body sculpting & how to live a healthy lifestylewww.losefatandgainmuscle.comIfyou’relookingforacompanionresourcethatwilltrulyhelpyoulosefatandgainmuscle,thisisthewebsitethatpeoplevisittoachieveit!

TRAININGREFERENCES

Bompa,T.O.(1983).TheoryandMethodologyofTraining—TheKeytoAthleticPerformance.Kendall/HuntPublishing;Dubuque,Ia.

Bompa, Tudor O., Cornacchia, Lorenzo J., (1998). Serious StrengthTraining,HumanKineticsPublishers.

Bompa, TudorO., (1990). Periodization of strength: themost effective

methodology of strength training, National Strength and ConditioningAssociation Journal, 12(5), 49-52. Bompa, Tudor O. Periodization ofstrength: the new wave in strength training. Toronto, ON: VeritasPublishingInc.,pg.28,1993.

Chernyak,A.V. Karimov, E.S. Butinchinov, Z.T. (1979).Distribution ofLoadVolumeandIntensityThroughouttheYear(Weightlifting).SovietSportsReview.14(2):98-101

Ebbing,C.andP.Clarkson,(1989).Exercise-inducedmuscledamageandadaptation.SportsMedicine.Vol7:207-234

Edgerton, R.V. (1976), “Neuromuscular adaptation to power andendurancework.”CanadianJournalofAppliedSportsSciences,1:49-58.

Fleck,S.J.PeriodizedStrengthTraining:ACriticalReview.TheJournalofStrengthandConditioningResearch,13(1)82-89,1999

FryAC,KreamerWJ,StoneMH,KozirisLP,ThrushJT,FleckSJ,(2000).Relationship between serum testosterone, cortisol, and weightliftingperformance. Journal of Strength and Conditioning Research, 14(13):338-343.

Fry, R.W., RMorton, andD. Keast (1991), “Overtraining in athletics.”SportsMedicine,2(1):32-65.

Gilliam,G.M.(1981).EffectsofFrequencyofWeightTrainingonMuscleStrengthTraining.JournalofSportsMedicine.21:432-436.

Goldberg, A.L., J.D.Etlinger, D.F.Goldspink, and C.Jablecki.(1975),“Mechanismofwork-inducedhypertrophyofskeletalmuscles.”Medicine

andScienceinSportsandExercise,7:185–198.

Hakkinen,K.(1989),“Neuromuscularandhormonaladaptationsduringstrength and power training.” A Review of Sports Medicine PhysicalFitness,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 eliteweightlifters.InternaionalJournalofSportsMedicine,8(suppli):61-65.

Kuipers, H. and H.A. Keizer. (1988), “Overtraining in Elite Athletes:Reviewanddirectionsforthefuture.”SportsMedicine,6:79-92.

McDonagh, M.J.N. and C.T.M. Davis. (1984). Adaptive response ofmammalian skeletal muscle to exercise with high loads. EuropeanJournalofAppliedPhysiology.52:139-155.

Minchenko,V.G.(1989).TheDistributionofTrainingLoadThroughouttheYearlyTrainingCyclesofAthletes.SovietSportsReview.24(1):1-6.

RheaMR,BallSD,PhillipsWT,BurkettLN.,Acomparisonoflinearanddailyundulatingperiodizedprogramswithequatedvolumeandintensityforstrength.JStrengthCondRes.2002May;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 trainingvolume on strength and muscle thickness, Medicine and Science inSportsandExercise,1311-1320.

TerjungR.L.andD.A.Hood.(1986).Biochemicaladaptationinskeletal

muscleinducedbyexercisetraining.

NUTRITIONREFERENCES

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

Ivy,J.L. (1991), “Muscleglycogen synthesisbeforeandafterexercise.”SportsMedicine,11:6-19.

Lemon, Peter W.R. (1991), “Protein and amino acid needs of thestrengthathlete.”InternationalJournalofSportsNutrition,1:127-390.

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

STEROIDREFERENCES

Bahrke, M.S., Yesalis, C.E. 3rd,Wright, J.E. (1996) Psychological andbehaviouraleffectsofendogenoustestosteroneandanabolic-androgenicsteroids.Anupdate.SportsMedicine,22,367-90

DiPasquale,M.G.(1990),AnabolicSteroidSide-Effects-Fact,Fiction,andTreatment.WarkworthOntario:MGDPress.

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

Hickson,R.C.,Ball,K.L.FaldutoM.T.(1989)Adverseeffectsofanabolicsteroids.MedToxicolAdverseDrugExp,4,254-271

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

Lamb,D. (1984).Anabolic steroids inathletics:howdo theyworkandhow 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-administertestosterone and anabolic steroids.American Journal ofObstetrics andGynecology,175-1385-1390

Strauss, R.H., Liggett,M.T., Lanese, R.R. (1985).Anabolic steroids useandperceivedeffectsintenweight-trainedwomenathletes.JAMA,253,2871-2873

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

WHEYPROTEINREFERENCES

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

Bounous, G., P., Konshaven and P.Gold. “The immune-enhancingpropertiesofdietarywheyprotein concentrates,”Clin. Invest.Med.11

(1988),p.271–278.

Burke, D.G. and P.D. Chilibeck, et al. “The effect of whey proteinsupplementationwithandwithoutcreatnemonohydratecombinedwithresistance trainingon lean tissuemassandmuscle strength,” Int. Jour.SportNutr.Exerc.Metab.11/3(2001),p.349–64.

FINALTHOUGHTS

The techniquespresented in the sectionsabovecombinedwith the14-Day Body Sculpting Training and Nutrition Principles, along with theknowledgepresentedonhowtouseyourmindtoimproveyourresultsatthegymarewhatseparatethe14-DayBodySculptingWorkoutfromanythingyouhaveeverread.After reading thisbookyoushouldhave theknowledgenecessary to

controlthewayyourbodylooks.Knowledgeispowerandthepowertochangethewayyourbodylookswillgiveyouasenseofcontrolthatwillspillover intootherareasofyour life.Soonyouwilldiscover that thedisciplineyouusetore-sculptyourbodycanbeusedtoaccomplishanyother goal that youwant to reach in life.Now stopwishing and startdoing!Goforit!

AbouttheAuthors

HugoA.RiveragraduatedfromtheUniversityofSouthFloridawithaBachelorofScienceinEngineeringandalsoholdstwocertificationsfromISSA, as a trainer and a specialist in nutrition. Born on December 5,1974 in Bayamon, Puerto Rico, he was an overweight child andexperiencedatanearlyagethe insecurity thatcomeswithobesityandtheridiculeofthosearoundhim.Aftergoinganorexicattheageof13andlosingatotalof70poundsinlessthanayear,hisconcernedparentstook him to a nutritionist in an effort to stop the anorexic cycle. Thisnutritionistmentionedone thing thatwouldchangeHugo’soutlookondieting forever: “Eating food will not make you fat; only abusing thequantitiesofthebadfoodswill.”Hugodecidedtokickhisanorexiaandinsteaddedicatehis life to studying the effects of foodson thehumanphysiology.Bytheageoffifteen,Hugo’sinterestinhowfoodaffectstheshapeand

theformofyourbodynaturallyledtoaninterestinexercise,somethingthatledhimtobecomeanavidnaturalbodybuilder.He discovered early on that therewasn’tmuch realistic or practicalbodybuilding/fitnessadviceandwentontorecordwhatdidanddidn’twork forhim.Aftermuch trial and error, he started findingprinciplesthathenoticedworkedonanyhealthyhumanbeing.Thebestpartofitallwashisdiscoveryof the fact that therewasnonecessity tostayalldayat thegyminordertogetresults!Upsetat thefact thatnotmanypeopleintheindustrycaredabouttraineesactuallyreachingtheirgoals,hedecided to create aweb site and start conductingpersonal trainingduringhiscollegeyearsinanefforttospreadalloftheknowledgethathehadacquired.TwentyyearslaterHugoholdsaStatewideNaturalBodybuildingTitle(Mr.TyphoonBay) andalso a4thPlace in theNationwideNPCTeamUniverse (the natural bodybuilder’s highest and most competitivecontest).Hugo isnowconsideredanexpert in the industryandhehasdedicated much of his time to helping normal people achieve theirdream figuresby sharing sensibleandpracticalknowledge thathehasfound over the years towork ever on themost stubbornmetabolisms.Hugohas sharedhis knowledgeonhiswebsitewww.hrfit.net, throughvarious radio interviews and speaking engagements, as well as onseveral articles published in the numerousmagazines andwebsites allovertheworld,suchas:MuscularDevelopmentenEspañolMagazine•MaximumFitnessMagazine•PhysiqueMagazineBeHealthyandBeautifulMagazine•MuscleNaturalMuscleMagazineOlympianMuscleNewsSuperOndaBodybuilding.About.comBodybuilding.comDaveDraper.comDolfzine.comMidwestChristianBodybuilding.com

MSNBC.comStrengthPlanet.comHugo authored and self-published an online bodybuilding manualcalled Body Re-Engineering. In 2001 he commercially published twobookscalledTheBodySculptingBibleforMenandTheBodySculptingBiblefor Women with co-author James Villepigue, an authority in exerciseform and the connection between the mind and the muscle. In thesebooks, both authors apply the periodization principles used by proathletestoworkoutsgearedforpeoplewhosemaingoalistoloseweightandfirmup.Bothbookssoonbecamebestsellersandnowthereareovereightbookextensionsonthatfranchise.Hugo was selected from thousands of applicants from all over theworld to become the new www.Bodybuilding.About.com guide, anAbout.comwebsiteownedbytheNewYorkTimesCompanywhosegoalis to help beginners start a safe and healthy weight-lifting program,choosetherightgearfortheirneeds,andoffermotivationtohelpusersmeettheirpersonalgoals.Finally,Hugohasco-authorednutritionand trainingprogramsalongwith actress, fitness icon, and six-timeMs. Olympia Cory Everson. Hehas also served as consultant to high schools helping to put togetherbodybuildingshowsandeducatingthestudentsontheseveralaspectsofbodybuilding competitionand thedangersof steroids.Hugoalsovisitselementary schools and talks to kids about the importance of a solideducationcoupledwithfitnessandexercise.Hugoservesasaconsultanttonutritioncompaniesdesigningnutritionalformulasanddoesseminarsall over the world on the subjects of training, nutrition andsupplementation.Hugo’sknowledgeofthehumanphysiologyandanatomy(somethingthat he was exposed to from an early age as his grandfather was amedicaldoctor), combinedwithhisanalytical skillsdeveloped throughhis engineering profession, enable him to produce extremely efficientprograms that anyone can fit into their schedule. Because he wasoverweightandthenextremelyunderweight,hecaneasilyidentifywithmanydifferentgroupsofpeople-andhishistoryofjugglingseveraljobsallows him to offer practical advice that people who live a hecticlifestylecanfollow.

JamesVillepigue has over 20 years of quality certified experience inthehealthandfitnessindustryasanationallycertifiedpersonaltrainerwith The American Council on Exercise and The International SportsScience Association. He has received a degree from the New YorkCollegeofHealthProfessionsandisamassagetherapist.Jameshasalsoattended the accredited and highly acclaimed training school, theInstituteforProfessionalEmpowermentCoaching.The success of the Body Sculpting Bible system and his extensive

trainingandcoachingexperiencehavepropelledJames toappearancesonnationaltelevisionprogramsandpublicationinnationallyrecognizedhealthandfitnessmagazinessuchas:LivewithRegisandKellyMaury•CBS,NBC,FOX,ABC,TheWB,andmanyothers•FitnessWomen’sWorldOxygen

MarieClaireCosmopolitanMuscle-MagInternationalInhisownwords:“Fitness training has allowed me to help hundreds of thousands ofpeople throughout theworld, of all ages and fromallwalks of life, toachieve extraordinary results. Besides seeing great changes to theirbodies, my clients have additionally received profound changes to allaspects of their lives. This includes being happier, having betterrelationships, making more money, finding their dream jobs, andachievingalltheirdreams.“I’veovercomemanyobstaclesinmyownlifeandevenmostrecently,have been dealingwith themost challenging obstacle ofmy life—thetragic death ofmy beloved father, JamesRobsamVillepigue. This hasbeenthegreatesttestformeandmyfamily’sverycourageousabilitytomoveforwardinthewakeofchaos.ThelovethatIholdformydadhasempoweredmetocontinueonmywonderfuljourneyofsuccess.IhonormydadandamabletokeeptothepathIsetformyself.“For those of you who are new to the Body Sculpting Bible series, Igrewupaskinnykid,whosuddenlybecameveryoverweightaroundtheageof14. Iwasbulliedand teased,all thewhiledreaming fora slim,muscledphysique.Unfortunately,inanattempttoloseweightquickly,Ibecame bulimic. I managed to get very thin, but very sick. One’s notworththeother,trustme!“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 formyself and conquer all obstacles inmyway. I am so thankful formydiscoveryofahealthyandfitlifestyleandonlywishthateveryonecouldexperienceitforthemselves.”

Believeandachieve!

JamesVillepigue