Body Sculpting Bible Workouts Explained by Authors Hugo Rivera and James Villepigue

WATCH this video presentation by the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue, to learn more about the workouts and strategies behind the successful Body Sculpting Bible series.

 

 

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women and Combat Fat for Kids.

Sculpt Your Glutes and Hamstrings with this Stiff-Legged Deadlift Video

WATCH this video presentation on the proper technique for performing the Stiff-Legged Deadift to work your glutes and hamstrings from the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue.

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women and Combat Fat for Kids.

Get the Secrets to Perfect Push Ups with This Video

WATCH this video presentation on how to do perfect push ups from the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue.

 

 

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women and Combat Fat for Kids.

Chisel Your Chest with this Flat Dumbbell Fly Technique

WATCH this video to learn an isolation exercise called the flat dumbbell fly to develop your chest muscles from the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue.

 

 

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women and Combat Fat for Kids.

WATCH this video to learn how to properly do a dumbbell bent-over row to strengthen and define your back muscles from the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue.

 

 

 

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women and Combat Fat for Kids.

Sculpt Strong Sexy Glutes with this Video

WATCH this video to learn how to do dumbbell squats to build great glutes from the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue.

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women and Combat Fat for Kids.

Take Your Workout on the Road: Eating Right by Hugo Rivera

Dieting and eating healthy during travel is by far the most challenging part of traveling and staying fit. The steps below will help assure that meals are not missed and that smart choices are available to you.

 

1. Make sure that prior to selecting the hotel, you choose one that has a refrigerator in the room and that provides access to a microwave.

2. Find out where the grocery stores are at so that as soon as you settle down you can go grocery shopping. Ensure that you get plenty of Ziploc bags while you are there.

3. The day that you jump on the plane, carry with you a small bag full of chicken sealed in individual Ziploc bags. For carbohydrates you can have bags of brown rice ready as well. In addition, bring with you some Tupperware containers, Meal Replacement Packets (MRPs) and/or Ready-to-Drink (RTD) Shakes. This will guarantee that you do not miss meals on the day that you are heading to your destination. As far as water, since now you cannot carry those in the planes, drink as much as you can before the checkpoints and then drink some more during the flight.

4. Invest on a small George Foreman grill so that you can take it to the hotels with you. This makes it easy to grill your own chicken even without a kitchen in the room.

5. Wake up early each day to get your meals ready in individual bags or tupperware containers and carry them with you in your book bag.

6. For good fats, get some almonds and have a serving or two of these per day.

 

Are Fast Food Restaurants Recommended?

The best way to do things is to use grocery food but if you find yourself for whatever reason without food during the day and there is a fast food restaurant around, here is what you need to do:

 

1. If it is not your cheat meal day, refrain from fatty choices such as french fries.

2. Drink between 8-16 ounces of water before you get there and then drink an additional 8-16 ounces more while you are eating. This will prevent you from feeling hungry and falling to temptation. If temptation is strong remember two things:

* There is nothing better than being in shape.

* You control everything that goes into your mouth. Food does not and should not control you!

3. Always combine a serving of low fat protein (in the case of fast food restaurants, this is either skinless chicken or turkey) with a small serving of carbs. Remember that if you are eating a chicken or turkey sandwich the bread will count as the carbs.

4. Salads in addition to a serving of protein and a serving of starchy carbs are always good since they provide fiber and they fill you up. However, avoid using high fat/high sugar dressings.

5. Refrain from using high carbohydrate sauces or mayo.

6. In traditional restaurants, combine a low fat protein like chicken with a good carbohydrate such as a baked potato and have a salad to go with it. You may also opt for Wild Alaskan salmon which gives you your daily source of Essential Fats. And remember, drink plenty of water!

 

As you can see, even though it will take more effort to get or stay in shape if you travel, it is not impossible. If you are determined enough to make things happen, everything is possible!

Also read Travel and Your Fitness Program: Planning Ahead and Travel and Your Fitness Program: A Traveling Training Routine.

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

Take Your Workout on the Road: A Travel Fitness Routine by Hugo Rivera

Take this exercise band and body weight traveling training routine on the road with you!

Below is a description of the exercise and training part of the routine. You will perform this routine every day in your room by alternating between Workout (A) one day and Workout (B) the next day, using 5 sets of as many reps as possible in each exercise. You may ask if one day in between would be enough for the muscles to recover. The answer to this question is yes due to the fact that you are not lifting heavy weights.

 

Workout (A) – Upper Body

Tri-set #1

Pushups

Rows with the bands

Crunches

 

Tri-set #2

Lateral raises with the bands

Curls with the bands

Close grip push-ups

 

Workout (B) – Lower Body/Abs

Tri-set #1

Squats (Close Stance) with no weights

Squats (Medium Stance) with no weights

Squats (Wide Stance) with no weights

 

Tri-set #2

Lunges (Pressing w/ heels) with no weights

One legged calf raises with no weights

Leg raises

 

There are two tri-sets in each workout, which are three exercises performed one after the other with no rest in between sets. After all three exercises have been performed, you can take a 1 minute rest and start over, or, for a more pronounced cardiovascular effect, and a quicker paced workout, you can continue performing the exercises in circuit fashion up until all 5 sets have been done. Once you are finished with tri-set #1, then you can move on to tri-set #2. You can rest 60 seconds between the time you finish tri-set #1 and start #2 or you can simply start the second one with no rest.

If you perform the routines in circuit fashion without rest, you can get away without doing additional cardiovascular exercise. However, for those of you who would like to still perform your traditional cardio, a quick power walk for 20-30 minutes after the workout or first thing in the morning if you rather do the resistance portion at night.

Also read Travel and Your Fitness Program: Planning Ahead and Travel and Your Fitness Program: Maintaining Proper Diet.

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

 

Take Your Workout on the Road: Make a Plan by Hugo Rivera

Planning and Preparation are key to your success!

The key to keeping up with your natural training and dieting while traveling, provided you are determined enough to do so, is planning and preparation. If you do not plan ahead and fail to prepare in advance it may be nearly impossible for you to keep a healthy and fit lifestyle as you travel. The steps below will make the process of planning and preparation simpler.

Training During Travel

Before you go on your next trip, ensure that you have a place to work out. The following steps will aid you with your planning:

1. Find out if the hotel that you are going to stay in has a small fitness facility or at least a set of dumbbells. Call the hotel and see what they have available as far as fitness equipment. Gather as much information as possible. Most of the time however most hotels are just equipped with some stationary bikes and a “universal type” weight machine at best.

2. If the hotel does not have a suitable fitness facility, then find out the location of the closest gym and plan to work out there. The Internet is a great way of finding out what is nearby the hotel you will be staying at or you can even ask the customer service person from the hotel over the phone to lead you in the right direction.Once you look at the list of gyms – unless it is a well known chain – call and ask for daily rates, times of operation and type of equipment. If you are staying over 5 days, also ask if they have a special rate for just one week as opposed to paying for a daily pass each day. This may save you some money.

3. If there are no fitness facilities in the area, then take with you some exercise bands, which is better than nothing. If this is the case, you can do a maintenance type of routine like this exercise band and body weight traveling training routine.

Also read Travel and Your Fitness Program: Maintaining Proper Diet.

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

 

Get in Shape this Summer: Cardio and Nutrition by Hugo Rivera

The Two Ideal Times For Aerobics

Another important point is that in order for aerobic exercise to be an optimally effective fat burner it needs to be performed at the appropriate times. There are two ideal times that aerobic exercise is most effective for 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 performed at this time Swedish studies suggest that you can burn up to 300 percent more body fat than at any other time in the day because your body does not have any glycogen (stored carbohydrates) in the system to burn. Therefore, it has to go directly into the fat stores in order to get the energy necessary to complete the activity.

The other time that aerobic exercise is effective would be immediately after a weight training session as your glycogen stores have already been depleted. Because of this, once you start doing your cardio, you will start burning fat as soon as you elevate your heart rate since it is the only fuel that will be available.

When aerobic exercise is not performed first thing in the morning or right after the weight training workout, make sure that you wait three hours after your last meal so that you have some depletion of your carbohydrate stores. Otherwise it would take your body approximately 20 to 30 minutes to start burning fat because that is how long it takes the body to deplete its glycogen stores and switch to a fat burning environment.

How Much Cardio?

For this program, the most you will be doing is three sessions lasting between 20 to 40 minutes each at the most. For Weeks 1 & 2, 20 minutes of aerobic exercise per session should be performed. For Weeks 3 & 4, perform 30 minutes of aerobic exercise, and for Weeks 5 & 6, perform 40 minutes. You can perform these sessions on Wednesday, Saturday and for the quickest results an optional one on Sunday as well.

What Type of Cardio?

Good forms of aerobic exercise include:

1. Riding a stationary bike.

2. Fast walking (this can be done on a treadmill).

3. Climbing on a stair stepper.

4. Swimming

5. Using an elliptical fitness rider or rowing machine.

6. Using any good cardio tapes or even jumping rope.

7. Or any other form of cardiovascular activity that raises your heartbeat to the fat burning zone.

Note: If you choose fast walking as your cardiovascular activity, ensure that you move your arms in order to get an enhanced aerobic effect.

 

Body Sculpting Nutrition

Keep in mind that without a good diet, your chances of achieving your fitness goals and getting your abs are slim and next to none. Therefore, make sure that you put an equal amount of emphasis in your nutrition program as you do in your training.

A great diet, is a diet that contains all of the macronutrients listed below in the right quantities and ratios:

Carbohydrates are the body’s main source of energy, and on a body sculpting diet they should come mainly from complex slow releasing sources such as oatmeal, grits, brown rice, sweat potatoes in combination with fibrous sources such as green beans and broccoli. Approximately 40% of your calories should come from carbohydrates.

Proteins, the building blocks for all tissues in the body, should come from chicken, turkey, tuna, and lean red meats. Approximately 40% of your calories should come from proteins.

Fats, which are used by the body to manufacture hormones, lubricate the joints, brain function and other essential items, should mainly come from monounsaturated and polyunsaturated sources. Canned extra virgin olive oil and flax seed oil should be the main sources of these. Approximately 20% of your calories should come from fats.

This sort of balanced approach to dieting seems to work best for the purposes of losing body fat while gaining some muscle. Depending on whether you want to mainly gain muscle and bulk up or mainly lose body fat, you will simply adjust your calories upwards or downwards accordingly.

For more information on this topic, please take a look at the Body Sculpting Bible for Men and Body Sculpting Bible for Women..

 

Final Thoughts

After six weeks of following this program in conjunction with a sensible diet program (such as the Body Sculpting Bible diet) you should be in considerably better shape. Note that the program changes every two weeks in order to prevent the body from adjusting to it providing you with the fastest results possible.

If you train at a commercial gym and have access to a more varied selection of exercises, then feel free to cycle the exercises as you wish in order for a more varied stimulus to the muscle in addition to prevent boredom.

Once you go through the full six weeks, just start over with week 1. Since you will grow stronger over these six weeks, once you start the program again, your weights should be heavier than the ones you used before when performing 12-15 reps.

If all you want is to firm up and lose fat, this routine will do the trick. Try it out and that lean summer body will be yours in no time.

Also read Get In Shape for Summer Part 1 — The Basics and Get In Shape for Summer Part 2 — The Workouts.

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.