The Body Sculpting Bible for Women by James Villepigue, Hugo Rivera
Authors: James Villepigue, Hugo Rivera
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obesity. We find it ridiculous how some so-called fitness authorities don’t adhere to this simple yet very true concept. It is ludicrous how some “fitness experts” believe that aerobic exercise alone provides the key to the perfect physique. These “authorities” are wrong and should educate themselves by learning the facts.
Many women are concerned that weight training will make them muscle bound. This is not possible since women simply do not produce enough testosterone (the male hormone that is responsible for muscle growth) to achieve the Arnold Schwarzenegger look. What weight training will do is provide the firm, cellulite-free looking body that most women desire.
G OALS
Without goals we are dead in the water; we have nowhere to aim and nowhere to go. Therefore we need to set goals in order to achieve success.
Our ultimate body sculpting goals are as follows:
Gain: 5-10 pounds of muscle (or more depending on what you want) in order to tone up and increase your metabolism.
Lose: Enough fat to get down to between 12-16% body fat. Women should never go below 12% as going any lower would cause undesirable side effects such as the cessation of the monthly period (amenorrhea) and reduction of breast size.
Depending on where your physical fitness level is at this moment it may take you longer than six weeks to achieve these goals. However, don’t feel bad about it: the important thing is that you will be moving forward. You will achieve these goals very quickly by being persistent and serious about your fitness program. Besides, remember that by doing nothing, in a year from now your body will look the same if not worse.
Now that you know where you’re headed, let’s see what the characteristics of a good weight-training program are.
C HARACTERISTICS OF A G OOD W EIGHT -T RAINING P ROGRAM
In order for weight training to be effective, the following rules should be followed:
Sessions should be short: 60 minutes maximum . The maximum amount of time a weight training session should last is 60 minutes. After 60 minutes the levels of muscle building and fat burning hormones (like growth hormone and testosterone) begin to drop. In addition, the glycogen (stored carbohydrates) in your system, which is the fuel that your muscles use to contract, is depleted. If you weight train more than 60 minutes youwill actually be wasting your time since you will no longer have the hormones or the fuel necessary to produce muscle growth. Continue to train past 60 minutes and you will get impaired recovery, which leads to overtraining, a condition where your body does not recover from its weight training sessions. This leads to loss of strength and muscle mass.
The rest between sets should be kept to a minimum; 90 seconds or less. Keeping your rest time in between sets and exercises to a minimum not only allows you to perform a prodigious amount of work within the 60-minute weight training window, but also helps to improve your cardiovascular system and most importantly maximizes the output of growth hormone, a powerful fat burning/muscle building hormone. Also, this rest interval promotes a muscle voluminizing effect in which water goes inside the muscle cells (not outside) and makes the muscles look more firm and toned. Do not confuse this with water retention outside of the muscle cells, which is what makes us look puffy and fat.
Sets of each exercise should consist of 8-15 repetitions . There are many reasons for this. First and foremost, it has been shown that it is within this range that growth hormone output is maximized. As we already know, this is a good thing since this hormone does exactly what we are looking for (increases muscle and decreases body fat). In addition, since you are performing so many repetitions, you get a great pump (blood rushing into the muscle) that provides nutrients to nourish muscle cells and helps them recover and rebuild faster. Finally, performing 8-15 repetitions reduces the possibility
Many women are concerned that weight training will make them muscle bound. This is not possible since women simply do not produce enough testosterone (the male hormone that is responsible for muscle growth) to achieve the Arnold Schwarzenegger look. What weight training will do is provide the firm, cellulite-free looking body that most women desire.
G OALS
Without goals we are dead in the water; we have nowhere to aim and nowhere to go. Therefore we need to set goals in order to achieve success.
Our ultimate body sculpting goals are as follows:
Gain: 5-10 pounds of muscle (or more depending on what you want) in order to tone up and increase your metabolism.
Lose: Enough fat to get down to between 12-16% body fat. Women should never go below 12% as going any lower would cause undesirable side effects such as the cessation of the monthly period (amenorrhea) and reduction of breast size.
Depending on where your physical fitness level is at this moment it may take you longer than six weeks to achieve these goals. However, don’t feel bad about it: the important thing is that you will be moving forward. You will achieve these goals very quickly by being persistent and serious about your fitness program. Besides, remember that by doing nothing, in a year from now your body will look the same if not worse.
Now that you know where you’re headed, let’s see what the characteristics of a good weight-training program are.
C HARACTERISTICS OF A G OOD W EIGHT -T RAINING P ROGRAM
In order for weight training to be effective, the following rules should be followed:
Sessions should be short: 60 minutes maximum . The maximum amount of time a weight training session should last is 60 minutes. After 60 minutes the levels of muscle building and fat burning hormones (like growth hormone and testosterone) begin to drop. In addition, the glycogen (stored carbohydrates) in your system, which is the fuel that your muscles use to contract, is depleted. If you weight train more than 60 minutes youwill actually be wasting your time since you will no longer have the hormones or the fuel necessary to produce muscle growth. Continue to train past 60 minutes and you will get impaired recovery, which leads to overtraining, a condition where your body does not recover from its weight training sessions. This leads to loss of strength and muscle mass.
The rest between sets should be kept to a minimum; 90 seconds or less. Keeping your rest time in between sets and exercises to a minimum not only allows you to perform a prodigious amount of work within the 60-minute weight training window, but also helps to improve your cardiovascular system and most importantly maximizes the output of growth hormone, a powerful fat burning/muscle building hormone. Also, this rest interval promotes a muscle voluminizing effect in which water goes inside the muscle cells (not outside) and makes the muscles look more firm and toned. Do not confuse this with water retention outside of the muscle cells, which is what makes us look puffy and fat.
Sets of each exercise should consist of 8-15 repetitions . There are many reasons for this. First and foremost, it has been shown that it is within this range that growth hormone output is maximized. As we already know, this is a good thing since this hormone does exactly what we are looking for (increases muscle and decreases body fat). In addition, since you are performing so many repetitions, you get a great pump (blood rushing into the muscle) that provides nutrients to nourish muscle cells and helps them recover and rebuild faster. Finally, performing 8-15 repetitions reduces the possibility
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