The Body Sculpting Bible for Women by James Villepigue, Hugo Rivera Page B
Authors: James Villepigue, Hugo Rivera
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exercise, and you are fully working the entire muscle.
When you’re exercising using a machine, you are restrained to a predefined range of motion. There are no stabilizing muscles involved, and you are strictly concerned with getting the weight from point A to point B. The bad side of this is you aren’t getting the bonus of having additional muscles stimulated. The good side is that machines are great if you have an injury and need to isolate a muscle to avoid stressing it. You also may simply feel that you are being stimulated more with a machine than with free weights.
The best thing to do is use both free weights and machines. you can get the best of both worlds. As for the gym regulars: if you pay close attention, you’ll find that they are lifting their fair share of free weights.
SHOULDERS
BASIC EXERCISES
Military press (and its dumbbell version), upright row (and its dumbbell version).
ISOLATION EXERCISES
Lateral raise, bent-over lateral raise, rear-delt machine.
BICEPS
BASIC EXERCISES
Dumbbell curl, barbell and dumbbell preacher curl, incline dumbbell curl, hammer curl, reverse curl, and E-Z bar curl.
ISOLATION EXERCISES
Concentration curl.
TRICEPS
BASIC EXERCISES
Barbell and dumbbell lying triceps extension, barbell and dumbbell overhead triceps extension, triceps dip, close-grip bench press (and its dumbbell version).
ISOLATION EXERCISES
Triceps pushdown, triceps kickback.
CALVES
(Note: For calves and abdominals there is really no distinction between basic and isolation exercises.)
Standing, seated, and donkey calf raise, calf raises on leg press machine, one legged or two legged calf raises with dumbbell.
ABDOMINALS
Crunches, leg raise, and knee-in, trunk curl and crunch, V-up.
AEROBIC TRAINING
Aerobic training such as walking or running on a treadmill is a good way to accelerate the fat burning process as long as it is not overdone and as long as it is used only in addition to a good weight training program. It should never be used as a substitute for weight training since it does not permanently increase your metabolism and does not have the ability to re-shape your body.
In order for aerobic exercise to be effective, it needs to be performed within the fat burning zone. The fat burning zone is the zone at which you are doing just the right amount of work to burn fat. Your pulse (how fast your heart is beating per minute) determines this zone. It is important to remain in this zone for a certain period of time. If you work harder or longer than what the formula recommends you will quickly become exhausted which will prevent you from continuing to perform the activity for a prolonged period of time, which is absolutely necessary in order to burn fat. On the other hand, too low of an effort will not prompt your body to start its fat burning mechanisms.
FAQ:
Should I only weight train and leave the cardio to runners and endurance athletes?
ANSWER:
Absolutely not. Some fitness professionals will say that it is okay to only weight train, especially if your routine is made up of supersets. However, it’s best that your fitness routine have a balanced approach and heart-healthy aerobics/cardio training is crucial.
To determine your fat-burning zone, use the following formula:
Fat burning zone = 220-(your age) × (.75)
For example, a 20-year-old woman would need to reach a pulse in the neighborhood of 150 beats per minute in order to be in the fat burning zone. It is important to remember that this is not an absolute figure, but an approximation. As long as you stay within 10 beats of the number that the formula dictates, you can rest assured that you will be burning fat.
In order for aerobic exercise to be an effective fat burner it needs to be performed at the appropriate times. There are two ideal times when aerobic exercise is most effective in burning fat. The ideal time is first thing in the morning on an empty stomach after drinking 16 to 24 ounces of water in order to prevent dehydration. When
When you’re exercising using a machine, you are restrained to a predefined range of motion. There are no stabilizing muscles involved, and you are strictly concerned with getting the weight from point A to point B. The bad side of this is you aren’t getting the bonus of having additional muscles stimulated. The good side is that machines are great if you have an injury and need to isolate a muscle to avoid stressing it. You also may simply feel that you are being stimulated more with a machine than with free weights.
The best thing to do is use both free weights and machines. you can get the best of both worlds. As for the gym regulars: if you pay close attention, you’ll find that they are lifting their fair share of free weights.
SHOULDERS
BASIC EXERCISES
Military press (and its dumbbell version), upright row (and its dumbbell version).
ISOLATION EXERCISES
Lateral raise, bent-over lateral raise, rear-delt machine.
BICEPS
BASIC EXERCISES
Dumbbell curl, barbell and dumbbell preacher curl, incline dumbbell curl, hammer curl, reverse curl, and E-Z bar curl.
ISOLATION EXERCISES
Concentration curl.
TRICEPS
BASIC EXERCISES
Barbell and dumbbell lying triceps extension, barbell and dumbbell overhead triceps extension, triceps dip, close-grip bench press (and its dumbbell version).
ISOLATION EXERCISES
Triceps pushdown, triceps kickback.
CALVES
(Note: For calves and abdominals there is really no distinction between basic and isolation exercises.)
Standing, seated, and donkey calf raise, calf raises on leg press machine, one legged or two legged calf raises with dumbbell.
ABDOMINALS
Crunches, leg raise, and knee-in, trunk curl and crunch, V-up.
AEROBIC TRAINING
Aerobic training such as walking or running on a treadmill is a good way to accelerate the fat burning process as long as it is not overdone and as long as it is used only in addition to a good weight training program. It should never be used as a substitute for weight training since it does not permanently increase your metabolism and does not have the ability to re-shape your body.
In order for aerobic exercise to be effective, it needs to be performed within the fat burning zone. The fat burning zone is the zone at which you are doing just the right amount of work to burn fat. Your pulse (how fast your heart is beating per minute) determines this zone. It is important to remain in this zone for a certain period of time. If you work harder or longer than what the formula recommends you will quickly become exhausted which will prevent you from continuing to perform the activity for a prolonged period of time, which is absolutely necessary in order to burn fat. On the other hand, too low of an effort will not prompt your body to start its fat burning mechanisms.
FAQ:
Should I only weight train and leave the cardio to runners and endurance athletes?
ANSWER:
Absolutely not. Some fitness professionals will say that it is okay to only weight train, especially if your routine is made up of supersets. However, it’s best that your fitness routine have a balanced approach and heart-healthy aerobics/cardio training is crucial.
To determine your fat-burning zone, use the following formula:
Fat burning zone = 220-(your age) × (.75)
For example, a 20-year-old woman would need to reach a pulse in the neighborhood of 150 beats per minute in order to be in the fat burning zone. It is important to remember that this is not an absolute figure, but an approximation. As long as you stay within 10 beats of the number that the formula dictates, you can rest assured that you will be burning fat.
In order for aerobic exercise to be an effective fat burner it needs to be performed at the appropriate times. There are two ideal times when aerobic exercise is most effective in burning fat. The ideal time is first thing in the morning on an empty stomach after drinking 16 to 24 ounces of water in order to prevent dehydration. When
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