The Body Sculpting Bible for Women (3 page)

If you are unfamiliar with any of the exercises, ask an experienced trainer to instruct you on the proper form and execution of the unfamiliar exercise
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The instructions and advice presented herein are not intended as a substitute for medical or other professional personal counseling
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The editors and authors disclaim any liability or loss in connection with the use of this system, its programs and advice herein
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Introduction

Every time we turn on the TV we are bombarded with the latest way to lose fat and achieve the body of our dreams. With so many diets, gadgets, and magic pills available it is no wonder that the public is confused about how to lose weight. This is why we decided to write this book. We are tired of seeing people getting taken advantage of by gimmick “solutions” that don’t provide results. In addition, having dealt with weight problems throughout our youth, we can relate to people who desperately want to change the way they look but don’t know how.

In this book you will learn how to lose weight without starving yourself. In fact, you may end up eating more than you ever have before and still achieve the shape you are looking for! We will also show you how to create lean muscle without having to exercise for hours a day—and you don’t even need to join a health club. Our goal is to share the knowledge that we have accumulated in our combined 20 years of bodybuilding experience in training both ourselves and women just like you. With this newfound knowledge you will soon be in control of how you look and how much you weigh. No longer will it be a dreadful experience to step on the scale. No longer will you be at the mercy of an infomercial—you’ll know exactly what to do in order to achieve the look you desire.

Now that we’ve laid out our goals, let’s examine how you can reach yours.

THE WEIGHT LOSS OBSESSION

Have you noticed how many people are obsessed with losing weight? There is increasing evidence that the American fixation with diet and weight loss is hazardous. Concerns about weight can lead to obsessions about diet and weight control, dysfunctional lifestyles, abnormally high patterns of exercise, disordered eating patterns, metabolic depression, and inadequate nutrition. Study after study has proven the ineffectiveness of dieting. There is a misconception that losing “weight” is the best way to look and feel good, an idea that weight-loss companies promote. What exactly does losing weight entail? Traditionally, losing weight includes losing muscle, bone density, water, and even organ tissue. These vital components of your body are compromised severely during weight-loss stages. Is this healthy? Certainly not! But the diet and weight-loss industry will have you believe it is. Could this be a reason why people are unhealthy, become sick, and sometimes die? Indeed it is.

Conventional weight-loss programs focus on caloric reduction, often without providing proper nutrition. These programs are not concerned with how you feel, exercise, or the reasons why you are losing weight. Reducing your caloric intake so you burn many more calories than you are consuming is fine. But without exercise to help build and sustain lean muscle tissue, your body will be forced to cannibalize itself. Yes, commercial weight loss programs can help you lose “weight,” but along with that, there is a good chance that you’ll also feel terrible, weaken your immune system, and in most cases gain all of your weight back. In contrast, exercising will build muscle, which in turn will help neutralize your fat loss. Your body will keep what you need for health maintenance, and burn the rest off. Nutrients you consume must be in balanced ratios that provide sufficient protein, carbohydrate, and fat intake for optimal health. Consider these factors carefully before beginning any weight-loss program.

The first hurdle in your weight-loss journey is to stop obsessing about your body weight. Instead, focus on bodily measurements, fat composition and the way you look in the mirror.
Why? Because weight is not a good indicator of how much fat you are carrying. Remember, body weight is a combination of the weight of your bones, organs, muscles, water, and fat. If you lose five pounds in one week, how can you be sure that those five pounds were from fat? Think about it. It could have been two pounds of muscle, two pounds of water and one pound of fat. If this is the case, you are now in a worse situation than you were before. Why? Because your metabolism will be slower and you will have lost body shape (muscle is what increases your metabolism and also gives shape to your body). This is why crash diets don’t work; you lose muscle and water, while simultaneously creating fat storage. These diets trick the body into thinking that it is starving. When the body thinks that this is the case, it begins storing fat for future use and eating away at valuable muscle. So while you may achieve your ideal weight, you’ll look very different than what you envisioned.

In order to achieve the look you desire, forget about ideal weights—with so many varying frames and sizes, such a thing is impossible to determine. Follow the guidelines in the Nutrition chapter and let the tape measure and the mirror tell you when you have arrived at your destination.

A BOOK DESIGNED ONLY FOR WOMEN

Women generally have different goals than men. While most men want bulging biceps and a powerful chest and back, women are more often concerned with attaining a slim and toned figure—lean and cellulite-free legs, a defined midsection, and toned arms. With these goals in mind, we have created a program that will help any woman achieve the body of her dreams.

THE 14-DAY BODY SCULPTING WORKOUT

The 14-Day Body Sculpting Workout takes a safe and holistic approach to fat loss and muscle toning that enables you to reach your goals in a minimum amount of time. What is so unique about 14 days? Fourteen days is typically the amount of time that it takes us to get used to a new habit. Also, 14 days is the amount of time it takes the body to begin adjusting to a new training and nutrition regimen. Now, while it is good for us to get used to a new habit (like waking up early in the morning to work out), it is not good for the body to get used to our workout and nutrition program. Results will cease once your body adjusts to your workout routine and calorie intake. In other words, while you are dieting and working out in earnest, your body will maintain the same fat percentage and your muscles will not develop. This is why after you start a new exercise and nutrition program, you stop getting results after a few weeks.

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 a standstill. You see, our prehistoric ancestors sometimes endured periods of famine with only the fat in their bodies to sustain them. As a result, the body adapted by conserving energy (in the form of fat) in order to ensure preparedness for periods of low food consumption.

When you start a weight training program, muscle mass comes quickly. However, after a period of time your body grows accustomed to the routine and remains at the same fitness level. It does this to conserve energy; when you have more muscle, you burn more calories.

So, how does the 14-Day Body Sculpting Workout solve these problems?

This regimen:

• Changes the parameters (sets, reps, rest in between sets) of weight training routines every 14 days in a logical and periodized manner to ensure maximum workout efficiency (more on this later).

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