The Complete Idiot's Guide To Body Sculpting Illustrated

by Hagerman, Ed.D., Patrick S.; Broderdorf, Randall; Lata Rung, Jennifer

• ISBN13: 9781592571505
• ISBN10: 1592571506
• Format: Paperback
• Copyright: 2004-12-07
• Publisher: DK Publishing, Inc.

Summary

You're no idiot, of course. You want a trim, toned physique-and you're willing to work for it. But most workouts seem to fall short of uncovering those washboard abs. Don't sweat it! You don't have to bend over backward to achieve a chiseled body. You just need the right combination of nutrition, aerobics, and resistance training covered in this book. Book jacket.

Author Biography

Patrick S. Hagerman, Ed.D., clinical assistant professor of exercise and sport science at the University of Tulsa, was named Personal Trainer of the Year by the NSCA.

Randall Broderdorf is the owner and president of TAKE ACTION! Fitness Training & Education, which provides private, group, and corporate training.

Jennifer Lata Rung is a former editor and the author of The Pocket Idiot-'s Guide to Being a Groom and The Pocket Idiot-'s Guide to Being the Father of the Bride.

Table of Contents

The "Art" of Body Sculpting	p. 2
Just What Is Body Sculpting?	p. 4
Synergy Is the Key	p. 6
The Role of Genetics and Body Type	p. 6
Separating Fact from Fiction	p. 8
Spot Reduction Fixes Problem Areas	p. 10
Lifting Weights Will Make Me Bulky	p. 11
Turning Fat into Muscle (and Vice Versa)	p. 11
Workouts Have to Be Hard and Frequent	p. 12
I'm Too Old, So It's Too Late	p. 13
Specially Engineered Foods and Protein Formulas Build Muscle Faster	p. 13
Buyer Beware!	p. 14
Exercise Gizmos and Magic Bullets	p. 16
They're Called Fad Diets for a Reason	p. 19
Developing Your Body Business Plan	p. 24
Success Is Spelled S.M.A.R.T.	p. 26
Life Is Habit Forming	p. 29
If You Can See It, You Can Achieve It	p. 32
Nutrition: The "Raw" Materials for Sculpting Your Physique	p. 34
Feeding the Body	p. 36
What's a Calorie?	p. 38
Fill 'Er Up with High Octane	p. 39
Vitamins and Minerals	p. 42
Supplements	p. 43
What Are You Drinking?	p. 44
Reality Eating	p. 46
How Many Calories?	p. 47
A Pyramid of Food	p. 49
Time to Eat	p. 50
Shopping for Labels	p. 52
Dining Out and Eating on the Go	p. 54
Planning and Putting It All Together	p. 55
The Building Blocks of Body Sculpting	p. 56
Stretch with Ease	p. 58
Flexibility Facts	p. 59
Long-Necks	p. 62
Pectoral Twist	p. 63
Shoulder Squeeze	p. 63
Bicep Push	p. 64
Triceps Pretzel	p. 64
Hanging Back	p. 65
Abdominal Reach	p. 65
Glutes and Hips	p. 66
Quadriceps Stance	p. 66
Hamstring Toe Touch	p. 67
Achilles Step	p. 67
Taking Exercise to Heart	p. 68
Run, Bike, Swim, or Skate?	p. 70
Time to Burn Some Fat	p. 71
Daily Dose of Cardio	p. 72
Harder or Faster	p. 72
Which Comes First: Time or Intensity?	p. 75
Cooling It Down	p. 76
Resistance Training: The "Tools" for Carving Your Physique	p. 78
Resistance Rules	p. 80
Safety and Form	p. 82
Warming Up Your Engine	p. 83
Setting Your Goals	p. 84
Moving Forward	p. 88
No Boredom Allowed	p. 89
Absolute Abs	p. 92
The Most Important Muscle!	p. 94
Lie Down and Breathe	p. 94
A Daily Dose?	p. 95
Where Are Your Abs?	p. 95
Basic Crunch	p. 96
Oblique Crunch	p. 98
Balance Crunch	p. 100
Reverse Crunch	p. 102
Double Crunch	p. 104
Rocky Abs	p. 106
Abdominal Machines	p. 108
Stability Ball Crunch	p. 110
Stability Ball Obliques	p. 112
Russian Twist	p. 114
Pecs to Be Proud Of	p. 116
The Push-Up	p. 118
Modified Push-Up	p. 120
Stability Ball Push-Up	p. 122
Dumbbell Press	p. 124
Stability Ball Dumbbell Press	p. 126
Dumbbell Fly	p. 128
Dumbbell Incline Press	p. 130
Machine Chest Press	p. 132
Machine Fly	p. 134
Bench Press	p. 136
Tubing Press	p. 138
We've Got Your Back	p. 140
Lying Pull-Up	p. 142
Pull-Up	p. 144
Chin-Up	p. 146
Extensions	p. 148
Stability Ball Extensions	p. 150
Lat-Pulldown Machine	p. 152
Seated Row Machine	p. 154
Barbell Row	p. 156
Dumbbell Row	p. 158
Tubing Row	p. 160
Shoulder This Challenge	p. 162
Dumbbell Lift	p. 164
Dumbbell Front Raise	p. 166
Dumbbell Lateral Raise	p. 168
Dumbbell Press	p. 170
Barbell Lift	p. 172
Barbell Raise	p. 174
Machine Shoulder Press	p. 176
Tubing Press	p. 178
Tubing Raise	p. 180
Armed with Buff Biceps	p. 182
Dumbbell Curl	p. 184
Hammer Curl	p. 186
Concentration Curl	p. 188
Barbell Curl	p. 190
Overhand Curl	p. 192
Preacher Curl	p. 194
Low-Pulley Curl	p. 196
Biceps Curl Machine	p. 198
Tubing Curl	p. 200
Seated Ball Tubing Curl	p. 202
Triple Threat Training: Triceps	p. 204
Seated Dip	p. 206
Vertical Dip	p. 208
Assisted Dip	p. 210
Dumbbell Kickback	p. 212
Tubing Kickback	p. 214
Overhead Press	p. 216
Barbell French Curl	p. 218
Dumbbell French Curl	p. 220
Triceps Press Machine	p. 222
Cable Pushdown	p. 224
Tubing Pushdown	p. 226
Backside Basics	p. 228
Horizontal Leg Lift	p. 230
Horizontal Leg Swing	p. 232
Donkey Kick	p. 234
Prone Extension	p. 236
Squat-and-Lift	p. 238
Side Lunge	p. 240
Glute Extension Machine	p. 242
Hip Extension Machine	p. 244
Cable Lateral Lift	p. 246
Cable Hip Extension	p. 248
The Thigh's the Limit	p. 250
Wall Squat	p. 252
Body Squat	p. 254
Tubing Squat	p. 256
Dumbbell Squat	p. 258
Barbell Squat	p. 260
Lunge	p. 262
Walking Lunge	p. 264
Step-Up	p. 266
Split Squat	p. 268
Leg Extension Machine	p. 270
Lying Leg Curl Machine	p. 272
Seated Leg Curl Machine	p. 274
Leg Press Machine	p. 276
Thighmaster	p. 278
Lateral Pull	p. 280
Well-Cut Calves	p. 282
Standing Calf Raise	p. 284
Stability Ball Calf Raise	p. 286
Seated Calf Raise	p. 288
Calf Raise Machine	p. 290
Seated Calf Raise Machine	p. 292
Tubing Calf Raise	p. 294
Putting It Together	p. 296
Before You Get Started	p. 297
Measuring Your Progress	p. 298
Staying Motivated	p. 299
Working with a Trainer	p. 300
Your Journey Toward Fitness	p. 300
Appendixes
Glossary	p. 302
Resources	p. 307
Nutritional Information	p. 309
Goals and Logs	p. 313
Workout Plans	p. 317
Index	p. 321
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