Muscle - 101 Body-Sculpting Workouts & Nutrition Plans: For Women
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- Book:101 Body-Sculpting Workouts & Nutrition Plans: For Women
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Removing guesswork from workout regimens, the programs in this guidebook are not only clearly explained and easy-to-follow, they are proven to be effective at burning more calories and body fat to achieve a firm, healthy, strong body. Designed specifically for women, this resource introduces to many different styles of working outfrom barbells and dumbbells to machines and elastic bandsto maximize the effectiveness of each workout and to ensure there is never any boredom with the routines. Also included are complete meal plans, designed by some of the countries best nutritionists, which feature a collection of recipes that are both healthy and delicious.
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This publication is based on articles written by Karen Ansel, MS, RD, David Barr, CSCS, CISSN, Jordana Brown, Jon Finkel, Rob Fitzgerald, Anna Lee, Brad McCray, Jimmy Pea, MS, CSCS, Jim Stoppani, PhD, Mark Thorpe, Eric Velazquez, Roy M. Wallack, Kelly Wangard, Joe Wuebben
Cover photography by Marc Royce
Photography and illustrations by Alicia Buelow, Michael Darter, David Faught, Naj Jamai, John Kelly, Ian Logan, Rick Lohre, Karen Maze, Mike Medby, Pornchai Mittongtare, Marc Royce, Cory Sorensen
Project editor is Mark Thorpe
Project managing editor is Kristina Haar
Project copy editor is Jenny Gardner
Project creative director is Michael Touna
Project design assistant is Brandi Centeno
Photo assistant is Arlene Silver
Founding chairman is Joe Weider. Chairman and CEO of American Media, Inc., is David Pecker
2010, Weider Publications, LLC. All Rights Reserved. No part of this publication may be reproduced by Photostat, microfilm, Xerography, or any other means, or incorporated into any information retrieval system, electronic or mechanical, without the written permission of the copyright owner. Inquiries regarding permission for use of material contained in this publication should be addressed to: Weider Publications, LLC, 21100 Erwin St., Woodland Hills, CA 91367, Attn: Rights and Permissions.
Triumph Books and colophon are registered trademarks of Random House, Inc.
This book is available in quantity at special discounts for your group or organization. For further information, contact:
Triumph Books
542 S. Dearborn St., Ste. 750
Chicago, IL 60605
(312) 939-3330
fax (312) 663-3557
www.triumphbooks.com
ISBN: 978-1-60078-514-6
Printed in U.S.A.
CHAPTER 1
SPLIT DECISION
Deciding which bodyparts to train together can be a real puzzle. We solve it for you
CHAPTER 2
FIBER FOCUS
Use this six-week program to train all your muscle fibers and achieve the body you desire
CHAPTER 3
THREE PEAK
Organize your workouts for optimal muscle-sculpting results with this three-step training plan
CHAPTER 4
SINGLE MINDED
Unilateral training can help you become stronger and more defined, one imb at a time
CHAPTER 5
READY, SET, GO!
Crunched for time? No worries. These five 30-minute routines are short on time but long on results
CHAPTER 6
GET INTENSE
Want to take your workouts to the next level? These four strength-building and fat-fighting intensity techniques will help you get there
CHAPTER 7
SMASH HIT
Fewer sets, greater gains thats the mantra behind high-intensity training, a workout philosophy designed to help you push your physique to new heights in less time
CHAPTER 8
THREE X SEVEN
We re-engineer the classic 21s format into a muscle-sculpting, full-body workout
CHAPTER 9
THROW, JUMP, LUNGE
Get out and play as you reshape your physique with this challenging medicine-ball circuit
CHAPTER 10
BE A SUPERWOMAN
Doing supersets in superfast style is the best way to burn fat and get lean. Heres how to superset effectively for optimal results
CHAPTER 11
SAVED BY THE BELL
Heres a comprehensive introduction to the kettlebell, Americas hottest new workout tool
CHAPTER 12
BEYOND 300
The Hollywood-born workout that took the fitness world by storm is no longer just for guys
CHAPTER 13
BAND AID
Whether youre a beginner or youve been training for years, exercise bands can make you stronger and more fit
CHAPTER 14
THE ARMS YOU WANT
No sleeves? No problem. Show off your arms anytime with our intense biceps and triceps workout
CHAPTER 15
BUILD YOUR OWN ABS
Like anything else, sculpting an amazing midsection takes commitment, dedication and knowledge. We can help with that last part
CHAPTER 16
PERFECT HARMONY
This targeted leg routine may be just what your thighs and glutes have been waiting for
CHAPTER 17
CARDIO MATCH-UP
Who says you have to spend forever on the treadmill to get lean? By piecing together a few high-intensity intervals, you can crank your fat-fighting machinery into overdrive
CHAPTER 18
SUPER INTERVALS
Short and brutal sprints can cut fat, build muscle and radically reduce your workout time if you can handle them
CHAPTER 19
CARB CONCEPTS
Atkins and South Beach took low-carb diets from disparaged to celebrated, but some confusion remains. We clear the air
CHAPTER 20
FAREWELL TO FAT
If your efforts to lean out have hit a wall, ignite your metabolic blowtorch with these natural fat-fighters
CHAPTER 21
BREAK THE FAST
The most important meal of the day doesnt have to be the most boring one
CHAPTER 22
COOL PROTEIN
You should know by now how cool we think protein is, but this chapter offers recipes for protein dishes served cold
CHAPTER 23
SALAD DAYS
We just made the perfect summer meal a delicious all-year favorite
CHAPTER 24
SHAKE IT UP
Try these four recipes for a refreshing twist on your protein shakes
CHAPTER 25
THE NO-SWEAT DIET
Get rid of those last stubborn pounds with this easy-prep, two-week meal plan. Repeat until you reach your goal weight
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