Everything Body Shaping Book: Sculpt Your Body to Perfection - Tone Your Thighs, Abs, Hips, Arms, Legs, and More!

Overview

Are you one of the millions of women who can name her top two or three body "problem areas"? Do you regularly ask "Is my butt too big?" and "Do my thighs look fat in this?" -- even though you don't really want a truthful answer? The Everything Body Shaping Book is a complete guide to help you focus your workouts on just those bothersome trouble spots. From setting goals and measuring progress to training programs designed to work specific muscle groups, The Everything Body Shaping Book shows you exactly how to ...
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Overview

Are you one of the millions of women who can name her top two or three body "problem areas"? Do you regularly ask "Is my butt too big?" and "Do my thighs look fat in this?" -- even though you don't really want a truthful answer? The Everything Body Shaping Book is a complete guide to help you focus your workouts on just those bothersome trouble spots. From setting goals and measuring progress to training programs designed to work specific muscle groups, The Everything Body Shaping Book shows you exactly how to get started -- no matter what shape you're in. Featuring dozens of clear photographs that demonstrate various exercises and techniques, The Everything Body Shaping Book will have you toning up in no time!
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Product Details

  • ISBN-13: 9781580629775
  • Publisher: Adams Media Corporation
  • Publication date: 11/28/2003
  • Series: Everything
  • Pages: 304
  • Product dimensions: 7.98 (w) x 9.22 (h) x 0.83 (d)

Read an Excerpt

Chapter 2

Body Shaping Is for Every Body

Whether you are overweight or just want to tone and tighten specific parts of your body, this book can give you what you need. You will be able to design a program that uses exercises for every body part for an overall, total body effect or focus on particular sections to target troublesome areas.

Who This Book Is For

First of all, shut the blinds and the door, take off all your clothes, and take a long hard look in the mirror. Don't try to suck in your stomach or stand at an angle that hides those areas you'd rather not see. Remember, the blinds and door are closed, no one else is going to see you. Slowly turn around, trying to see your body from every angle. Now, is there any part of your body that you would like to change? That is, is there any part of your body that you would like to flatten, tone up, broaden, or slim down? Whether there is just one or several, this book is for you. (Okay, you can put your clothes back on now.)

For the Beginner

Beginners and more experienced fitness enthusiasts alike will be able to use the exercises and ideas offered in this book to their advantage. For those of you just beginning your personal body shaping endeavor, this program is a great way to ease into the world of physical fitness. While you will be offered advice and recommended exercises to use, building the program is up to you. This means that you needn't be worried about starting off with too much too fast. Once you become comfortable with the level you have started with, you always have the option of adding more to the program to take it up a notch.

Whether you are just beginning or have exercised for years, you are responsible for your own health and well being. It is always highly recommended that you speak with your doctor before beginning any new exercise program.

For the Fitness Enthusiast

Those of you who already participate in some fitness regimen or sport can also use this book. Regardless of what level of fitness you are at, you probably have a specific area of your body that troubles you and can benefit from targeted exercises. Perhaps you are a yoga lover and attend classes at a studio regularly. Or, perhaps you are one of the many new pilates devotees who love the results you are getting from the lengthening and strengthening aspect that makes up the base of the pilates program. In either case, however, you just don't seem to be able to shake your conviction that your legs are "top heavy" or that the backs of your upper arms are still not ready for the prime time of summer tank tops and sleeveless t-shirts. Anyone who wants to improve any part of their body can use The Everything Body Shaping Book and put together a quick arm intensive or leg intensive program as a complement to the yoga, pilates, or any other exercise program you are already doing. By just adding on four or five quick, part-specific exercises from this book to your regular program, you can obtain results for that particular problem area within a short period of time.

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Table of Contents

Top Ten Benefits of Body Shaping x
Introduction xi
What Is Body Shaping? 1
The Battle of the Bulge 2
The Difference Between Weight Loss and Body Shaping 3
Don't Just Diet--Body Shape! 5
Sculpting the Body, Part by Part 6
Adding Muscle to Create Shape 8
Spot Reducing: Myth or Reality? 9
Side Benefits of This Program 10
Body Shaping Is for Every Body 13
Who This Book Is For 14
What about Those Myths? 15
Body Shaping versus Bodybuilding 17
Weight Defines Shape 18
The Effects of Age 19
What Body Shaping Cannot Do 20
The Best Exercise Method 23
What Is the Best? 24
Resistance Work Is Key 25
In the Comfort of Your Own Home 26
Be Creative 28
Adding Aerobic Activity 30
Other Body-Conditioning Choices 31
How Much Is Enough? 32
Understanding Muscle Physiology 33
Types of Muscles 34
Contraction and Relaxation 38
Working the Skeletal Muscles 39
Planning an Effective Workout 42
Training Tips 45
Muscle Health 46
Developing Your Body-Shaping Plan 51
Why You Need a Plan 52
Defining Your Goals 54
Creating a Body-Shaping Journal 56
The Mind as a Body-Shaping Tool 57
Self-Assessment 58
Putting the Plan into Final Form 59
Getting Ready 61
Equipment You Need 62
Develop a Routine 67
Determine the Best Time 68
Setting Up Your Body-Shaping Area 68
Keep Records of Your Workouts 69
Posture and Correct Body Position 69
The Importance of Warming Up 73
Taking the Time to Prepare Your Body 74
The Ideal Warm-Up 75
Preventing Injury 75
Promoting Flexibility 77
Warm Up with Light Aerobics 78
Warm Up with Stretching 79
Shoulders 95
Reasons for Sculpting the Shoulders 96
Anatomy of the Shoulders 96
Exercises for the Shoulders 97
Arms 103
Anatomy of the Arms 104
Sculpting the Biceps 106
Sculpting the Triceps 110
Sculpting the Forearms 119
Chest 123
Women and Chest Exercises 124
Anatomy of the Chest 125
Exercises for the Chest 126
Back 131
Reasons for Sculpting the Back 132
Anatomy of the Back 133
Exercises for the Back 134
Abs 141
Dieting While Working the Abs 142
Successful Abdominal Routines 143
Anatomy of the Abdominal Muscles 144
Exercises for the Abs 145
Buttocks 149
Reasons for Sculpting the Buttocks 150
Anatomy of the Buttocks 152
Cardio Programs Benefit the Buttocks 152
Exercises for the Buttocks 155
Hips and Thighs 161
Sculpting the Hips and Thighs 162
Anatomy of the Hips and Thighs 164
Exercises for the Hips and Thighs 164
Legs 171
Take a Look in the Mirror 172
Anatomy of the Legs 174
Exercises for the Legs 174
Adding Aerobics 181
Benefits of Aerobic Exercise 182
How Much and How Long 183
Aerobic Activities 184
Vary Your Workout 187
What to Wear 189
Advanced Training 191
Ready for the Next Step 192
Straight Sets 194
Pyramid Sets 194
Reverse Pyramid Sets 196
Supersets 199
Peak Contraction 201
Using a Gym 203
Advantages of Utilizing a Gym 204
Pros and Cons of Free Weights 208
Pros and Cons of Machines 210
Applying Machines to Your Body-Shaping Program 212
Intensify Your Workout 212
Gym Etiquette 215
Nutrition 219
Why Bother with Nutrition? 220
Nutritional Programs 221
Protein 224
Carbohydrates 225
Fat 227
Vitamins 228
Water 229
Sample Body-Shaping Recipes 231
Smoothies 232
Wraps 237
Quick Meals, Lunches, and Dinners 239
Create Your Own Meal Plan 245
Achieving Mental and Physical Health 247
Secondary Benefits to Body Shaping 248
Overall Physical Fitness 249
Body-Shaping Benefits 249
Your Mind Aids Success 252
Improving Self-Esteem 253
Overall Mental Health 254
Reaching Your Goals 257
The Obvious Results 258
Stand Before the Mirror 258
Reviewing Your Nutritional Goals 260
Reward Yourself 261
Maintaining Your New Shape 263
Body Shaping as a Lifestyle 264
Appendix A Glossary 267
Appendix B Resources 271
Appendix C Training Journal 275
Index 283
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