Bodysculpting for Bombshells: Everything you need to know about fitness to sculpt your body into a shape you will love 9781534761520

Table of contents :
Title Page
Table of Contents
Part 1: The Basics
Chapter 1 - Embracing Beauty: The Bombshell Philosophy
Chapter 2 - Building Beauty: What You Need To Know About Exercise
Combine Weight Training, Cardiovascular Exercise, And Stretching
Which Mode of Exercise Serves Which Purpose?
Cardiovascular Exercise and Weight Lifting Use Different Energy Systems
Increasing And Maintaining Metabolism Is Key To Weight Loss
Muscle Does Not Become Bulky On Women
“No Pain, No Gain” Ran Out Of Fashion In The 1980s
Let’s Learn Latin: The Major Muscle Groups
Respect The Laws Of Architecture: Work All Nine Major Muscle Groups
Breaking News: You Can’t Spot-Reduce
Exercise Is the Ultimate Anti-Aging Program
Realistic Goals Equals Less Frustration
Time Commitment
Part 2: Theoretical Instruction
Chapter 1 - Cardiovascular Training – Need More Energy, Anyone?
How’s it done?
How To Advance
How To Burn Fat
How Often Do You Need To Train?
Timing: When Is The Best Time To Train?
Chapter 2 - Weight Training: Weights Are The Friend Who Won’t Let You Down
How To Build A Muscle
How Heavy Should The Weights Be?
Gauging Intensity: Rating The Weights With The Scale Of Perceived Exertion
Scale Of Perceived Exertion
Gauging Progress: Use The Sensitivity Scale
Sensitivity Scale
How Often Do You Lift Weights?
Correct Breathing
The Right Grip
The Warm-up
The Cool-down
Chapter 3 - Stretching: Beauty Is Graceful
Chapter 4 - Nutrition: Negotiating With The Enemy
Is Your Diet Habitual Or Emotional?
Supervised Diet Programs
Heads Up On Sports Nutrition
Dieting Aids
Part 3: Practical Instruction
Chapter 1 - The Basic Workout
1) The Core
1. Abdominals (rectus abdominis)
A) Beginners: Abdominal Crunches on the Ball
B) Advanced: Abdominal crunches on the mat
2) Obliques (transverse abdominis)
A) Beginners: Standing oblique bends
B) Advanced: Obliques over the ball
3) Lower Back (erector spinae)
2) The Chest (pectoralis major)
Seated chest press
3) The Back (latissimus dorsi)
Seated Row
4) The Shoulders (deltoid)
Lateral dumbbell raise
5) The Triceps (triceps brachii)
Triceps pull down
6) The Biceps (biceps brachii)
Biceps dumbbell curl
7) The Quadriceps (quadriceps femoris)
Leg extensions
8) The Hamstrings (biceps femoris)
Prone hamstring curls
9) The Calf (Soleus)
Seated calf raise
Chapter 2 - Stretching
1) Hamstring stretch with rubber band
2) Lower back stretch
3) Mid-back stretch
4) Inner thigh stretch
5) Hip flexor stretch
Part 4: Creating Beauty: Advanced Exercise Techniques And The Art Of Bodysculpting
Chapter 1 - Set Your Goal, One Goal At A Time
The Cycles Of Training
Exercise Variety
Advanced Training Cycles
Building Different Aspects Of A Muscle
Motivating Yourself
Last Words
About The Author
Copyright © 2016 Vivi Stutz