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.
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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