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Body Fitness for Women : Your Way to Physical Perfection - Gerard Thorne

Body Fitness for Women

Your Way to Physical Perfection

Paperback

Published: 23rd January 2006
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RRP $39.99
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This book takes you on a wonderful trip to total body fitness. This "how to" encyclopedia of shape training and health is filled with over two dozen chapters to take you step-by-step toward feeling and looking better than you ever have before.

From absolute beginner, through intermediate, on to becoming just as advanced as you wish to be - this book has it all.

Features include:

  • Getting started
  • Workouts for serious trainers
  • Competitive bodybuilding and fitness; routines of the stars, including Mia Finnegan, Saryn Muldrow, Monica Brant, Cory Everson, Lenda Murray, Laura Binetti and many more.

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Body Fitness for Women
 
5.0

(based on 1 review)

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5.0

"Plenty of information and ideas"

By try hard

from Adelaide, Australia.

About Me Everyday Reader

Verified Buyer

Pros

  • Easy To Understand
  • Informative
  • Inspirational
  • Relevant

Cons

    Best Uses

    • Reference

    Comments about Body Fitness for Women:

    Lots of champion's pictures & products, etc.

    Comment on this review

    Dedication
    Acknowledgments
    Forewordp. 13
    Introductionp. 15
    Why Strength Train?p. 15
    Myths Exposedp. 18
    Dieting Alone Won't Do Itp. 18
    Who Cares What You Weigh?p. 19
    What Happens If I Stop?p. 20
    Laying the Foundation
    Getting Startedp. 25
    Where To Work Outp. 25
    Home Sweet Homep. 25
    On The Other Handp. 26
    The Gymp. 26
    Choosing A Gymp. 28
    Keeping A Training Journalp. 30
    What To Wearp. 30
    When To Trainp. 31
    Vocab 101p. 33
    Eight Tips For Safe, Effective Workoutsp. 33
    Basic Terminologyp. 34
    The Warmupp. 35
    Repsp. 36
    How Many Reps?p. 36
    Rep Tempop. 36
    Setsp. 37
    How Much Weight?p. 37
    "The Pump"p. 38
    Spottingp. 38
    Breathingp. 39
    Physiology and Anatomyp. 41
    Musclesp. 41
    Muscle Contractionp. 42
    Types of Muscle Contractionp. 43
    Types of Muscle Fibersp. 43
    Naming Musclesp. 44
    Number of Partsp. 44
    Shapep. 44
    Sizep. 44
    Positionp. 45
    Functionp. 45
    The Major Muscles and Their Functionp. 45
    General Categories of Muscle Actionp. 45
    Muscle Energy Systemsp. 46
    Physiological Changes Due to Exercisep. 46
    Muscle Changesp. 47
    Cardiovascular Changesp. 48
    Bone Densityp. 48
    Equipmentp. 51
    Free Weightsp. 51
    Machinesp. 53
    Free Weights Versus Machinesp. 55
    Miscellaneous Equipmentp. 58
    Glovesp. 58
    Wrapsp. 59
    Strapsp. 59
    Beltsp. 60
    Chalkp. 60
    Water Bottlesp. 60
    Towelsp. 61
    The Exercisesp. 63
    Leg Trainingp. 63
    Chest Trainingp. 70
    Back Trainingp. 74
    Shoulder Trainingp. 77
    Biceps Trainingp. 80
    Triceps Trainingp. 83
    Abdominal Trainingp. 85
    Framing the Physique
    Introductory Routinesp. 91
    General Commentsp. 93
    Nutritionp. 95
    Food Nutrientsp. 95
    Proteinp. 95
    Fatsp. 97
    Essential Fatty Acidsp. 98
    How Much Fat?p. 98
    Carbohydratesp. 99
    How They're Usedp. 99
    Vitaminsp. 99
    Fat-Soluble Vitaminsp. 100
    Water-Soluble Vitaminsp. 100
    Megadosingp. 103
    Minerals and Trace Elementsp. 103
    Metabolic Rolep. 105
    Supplementsp. 106
    Fiberp. 106
    Energy Bars, Why Not Make Your Own?p. 106
    The Carb Injectorp. 107
    Arabian Delightp. 107
    Stay Healthy With Cranberry Juicep. 107
    Tips For Those Food Craving Daysp. 108
    Recipes That Are Heart-Smart and Tastyp. 109
    Before You Eatp. 109
    Liver Dishesp. 110
    Eggsp. 112
    Yogurtp. 114
    Cuisine From Around The Worldp. 114
    Eat Your Greensp. 117
    Cardio Trainingp. 119
    The Cardiovascular Systemp. 119
    Cardiovascular Endurance and Fitnessp. 120
    Two Target Heart-Rate Zonesp. 121
    Taking Your Pulsep. 121
    When to Do Cardiop. 121
    Types of Cardiop. 122
    Aerobic Afterburnp. 122
    Cardio Equipmentp. 123
    Treadmillsp. 123
    Steppersp. 124
    Rowersp. 124
    Cardio Cyclesp. 125
    Skaters or Slidersp. 125
    Ski Machinesp. 125
    Stretchingp. 127
    Why Stretch?p. 127
    When to Stretchp. 128
    How to Stretchp. 128
    The Stretchesp. 128
    Staying Motivatedp. 131
    Take Time Offp. 131
    Change Your Routinep. 132
    Change Gymsp. 132
    Find A Training Partnerp. 133
    Take Picturesp. 134
    Go to A Fitness or Bodybuilding Contestp. 135
    Keep A Journalp. 135
    Musicp. 136
    Create A Strength and Fitness Libraryp. 136
    One Last Suggestion -- Make It Part of Your Lifep. 137
    Almost There!
    Advanced Training Routines and Techniquesp. 141
    Advanced Training Techniquesp. 142
    Cheat Repsp. 142
    Forced Repsp. 142
    Negative Repsp. 142
    Pyramidingp. 143
    Supersetsp. 143
    Trisetsp. 145
    Giant Setsp. 145
    Rest Pausep. 146
    Pre-Exhaustp. 146
    Drop or Strip Setsp. 146
    Staggered Setsp. 147
    Twenty-One'sp. 147
    Extended Setsp. 147
    Advanced Routinesp. 148
    Four-Day Split Routinesp. 149
    Six-Day Split Routinesp. 151
    Two-Week Split Routinep. 152
    High-Intensity Trainingp. 155
    High Intensity Versus High Volumep. 156
    Is It For Me?p. 157
    High-Intensity Routinesp. 158
    Conclusionp. 159
    Priority Trainingp. 161
    Specialized Programs For Stubborn Musclesp. 161
    Staying In Shape At Homep. 167
    What to Buyp. 167
    The Routinesp. 168
    Three-Day Workoutsp. 168
    Four-Day Splitsp. 170
    Six-Day-A-Week Trainingp. 172
    Playing It Safe
    Pre- and Post-Natal Exercisep. 177
    Recommendations For Pre- and Post-Natal Exercisep. 177
    Considerations During Pregnancyp. 178
    Strength-Training Guidelinesp. 179
    When To Stopp. 179
    Summary Pointsp. 180
    Post-Natal Considerationsp. 180
    Pre- and Post-Natal Precautionsp. 180
    Hormonal Changes During Pregnancyp. 181
    Cardiovascular and Respiratory Changes During Pregnancyp. 182
    The Mom-To-Be's Workout Programp. 182
    Injuriesp. 185
    Common Causes of Injuryp. 185
    Too Much Weightp. 185
    Overtrainingp. 185
    No Warmupp. 186
    Poor Equipmentp. 186
    Poor Exercise Techniquep. 186
    Lack of Concentrationp. 187
    Failure to Listen to Your Bodyp. 187
    Categories of Injuriesp. 187
    Good Exercise, Butp. 191
    Squatsp. 191
    Hyperextensionsp. 192
    Dipsp. 192
    Stiff-Leg Deadliftsp. 193
    Good Morningsp. 193
    Special Issuesp. 195
    Anemiap. 195
    Causes of Iron Defiencyp. 195
    Treatment and Preventive Medicinep. 196
    Birth Control Pillsp. 196
    Muscle Crampsp. 197
    Dehydrationp. 197
    Electrolyte Imbalancep. 198
    Other Underlying Conditions of Muscle Crampsp. 198
    Treatmentp. 198
    Preventionp. 198
    Lower-Back Painp. 199
    Causes of Lower-Back Painp. 200
    Symptomsp. 200
    Treatmentp. 201
    Preventionp. 201
    Eating Disordersp. 201
    Eating Disorders and Their Effectsp. 202
    Recognitionp. 203
    Treatmentp. 204
    A Note to Female Bodybuilders and Fitness Competitorsp. 204
    Exercise -- A Way to Minimize PMS?p. 204
    Amenorrheap. 205
    Supplementsp. 207
    Categories of Food Supplementsp. 207
    Creatinep. 208
    Hydroxy Methylbutyrate -- HMBp. 209
    Fat Loss Supplementsp. 210
    Ephedrinep. 210
    Hydroxycitric Acid -- HCAp. 211
    Flaxseed Oilp. 211
    Proteinp. 212
    Sports Drinksp. 213
    Chromiump. 214
    Herbsp. 214
    Antioxidantsp. 214
    Competitive Bodybuilding and Fitness
    Contest Time!p. 219
    Why Compete?p. 219
    Choosing A Contestp. 220
    Your First Contestp. 221
    A Weighty Matterp. 221
    The Precontest Dietp. 221
    Eating Plans of the Starsp. 222
    Round Round We Gop. 226
    Bodybuilding Roundsp. 226
    Round One
    Compulsory Relaxedp. 226
    Round Two
    Compulsory Comparisonp. 227
    Front Double Bicepsp. 227
    Front Lat Spreadp. 227
    Side Tricepsp. 227
    Side Chestp. 228
    Front Absp. 228
    Back Bicepsp. 228
    Back Lat Spreadp. 228
    Round Threep. 228
    Music Selectionp. 229
    Round Fourp. 230
    Showtimep. 230
    Onstagep. 230
    The Great Pump Upp. 231
    Oiling Upp. 232
    Fitness Competitionp. 232
    Evening Gownp. 233
    One-Piece/Two-Piece Swimwearp. 233
    Fitness Routinep. 233
    Obstacle Coursep. 234
    Strength and Stamina Roundp. 234
    Shaving Downp. 234
    Do I Have to Shave "Everything"?p. 236
    Glassesp. 236
    Choosing A Posing Suitp. 236
    Stepping Outp. 237
    Tanningp. 237
    How to Tanp. 238
    What's Best For Me?p. 239
    After the Showp. 239
    Surgeryp. 241
    Plastic Surgeryp. 241
    Breast Implantsp. 241
    Breast Developmentp. 242
    Surgical Procedurep. 242
    Are They Safe?p. 242
    Breast Reductionp. 245
    Breast Liftp. 245
    Liposuctionp. 246
    Tummy Tuckp. 247
    Eyelid Surgeryp. 247
    Face Liftp. 247
    Facial Implantsp. 248
    Nose Jobp. 248
    Brow Liftp. 249
    Dermabrasion and Dermaplaningp. 249
    Chemical Peelp. 250
    Laser Surgeryp. 251
    Sclerotherapyp. 251
    Surgical Ligationp. 251
    Collagen Injectionsp. 252
    Fat Injectionsp. 252
    Botox Injectionsp. 252
    Hair Transplantp. 252
    Synthol (Pump 'n Pose)p. 252
    Nonsurgical Optionsp. 254
    Paddingp. 254
    How To Be Two-Faced!p. 254
    Beauty Tipsp. 257
    Concealerp. 257
    Moisturizerp. 258
    Foundationp. 258
    Contouringp. 259
    Blushingp. 259
    Eye Shadowp. 260
    Eyelinerp. 261
    Eyelashes (False and Naural)p. 261
    Mascarap. 261
    Eyebrowsp. 262
    Lipstick and Lip linerp. 263
    Removing Makeupp. 264
    Nosep. 264
    Acne and Related Problemsp. 264
    Teethp. 267
    Permanent Makeup - The Ultimate Mistakep. 268
    Hairp. 269
    Tools of the Tradep. 270
    Wigsp. 270
    Hairpiecesp. 270
    Hair Colorp. 271
    How to Match Your Hairstyle With Your Facep. 271
    The Square Facep. 272
    The Long Facep. 272
    The Heart Facep. 273
    The Round Facep. 273
    Hair Types and How to Care For Themp. 273
    Thin, Fine and Just Plain Annoyingp. 274
    Medium Hair, Luck Be A Lady Tonight!p. 274
    Coarse Hair, The Hallmark of Nubian Beautyp. 275
    Nailsp. 276
    The X-Files On Nail Filing and Carep. 277
    Athletic Drugsp. 279
    Anabolic Steroidsp. 279
    Side Effectsp. 280
    Thyroid Medicationsp. 281
    Diureticsp. 282
    Insulinp. 283
    Clenbuterolp. 283
    Legal Issuesp. 284
    Routines of the Starsp. 287
    Chest Training With Tonya Knightp. 287
    Shoulder Training With Raye Hollittp. 288
    Leg Training With Laurie Donnellyp. 288
    Chest Training With Trish Stratusp. 289
    Abdominal Training With Alis Willoughbyp. 290
    Arm Training With Denise Rutkowskip. 290
    Dazzling Delts With Mia Finneganp. 291
    Biceps Training With Saryn Muldrowp. 292
    Abdominal Training With Cory Eversonp. 293
    Back Training With Sue Pricep. 293
    Shoulder Training With Tonya Knightp. 294
    Laura Binetti's Armsp. 295
    Leg Training With Monica Brantp. 295
    Dale Tomita's Calvesp. 296
    Glute and Leg Training With Vicky Prattp. 297
    Biceps Training With Laura Creavallep. 298
    Leg Training With Stacey Lynnp. 298
    Back Training With Mia Finneganp. 299
    Lenda Murray's Triceps Trainingp. 299
    MuscleMag International's Gallery of Starsp. 301
    Glossaryp. 309
    Indexp. 316
    Table of Contents provided by Syndetics. All Rights Reserved.

    ISBN: 9781552100141
    ISBN-10: 1552100146
    Audience: General
    Format: Paperback
    Language: English
    Number Of Pages: 320
    Published: 23rd January 2006
    Dimensions (cm): 25.4 x 19.8  x 1.9
    Weight (kg): 0.844