Are you guys keeping the new years resolution going?

Posted on January 26, 2012 by admin

Almost every January first many people start putting out their resolutions. Most people end up breaking them within a day or two. A few keep it up for a week or two. Almost nobody manages to keep it going into February.

Make this year different. We here at the body sculpting for women site think that resolutions can be great way to make positive changes in ones life. You have to stick to it though!

Get a notebook and start tracking what it is you are doing everyday in order to try to stick to your body sculpting plan. Remember that getting your body totally fit isn’t something that happens overnight. It is something that a woman has to work on each and everyday. Make all the exercise a part of your life and you will be much more likely to succeed.

Didn’t make any resolutions this year? It isn’t too late! Figure out what your fitness goals are for 2012 and put a plan into action. Make sure that you look around this site for some articles on fitness that can help you get yourself where you want to be.

Remember, a body at rest tends to stay at rest. A body in motion tends to stay in motion. Get up off the couch, and start your body sculpting journey now. If you keep putting things off until tomorrow, then tomorrow may never come.

Lets get moving!

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Five Ways to Sculpt Your Glutes

Posted on June 27, 2011 by admin

Ah the glutes, also known as the butt, can be a problem area for many women. With a few of these tips in your arsenal, you are going to be well on your way to having one of those apple bottoms you have been looking for!

1. Squats

Among bodybuilders the squat is known as the “king of all exercises.” This is for good reason. The squat not only works the butt and legs, but it also works the entire core area of the body. This is a great method of body sculpting for women as well as men.

Start with a light weight that you can rest across your shoulders. If you just have hand weights, then that is ok. Hold your arms at your side and squat down as if you were sitting down. Make sure that your knees don’t travel out in front of your feet too far, as this will cause some knee issues for most. Do three sets of 10-12 of these and you will really feel it in your glutes!

2. Lunges

Lunges are also a great butt exercise. Step forward with one leg and dip down until your knee almost hits the ground. Then return to your standing position and use the other leg. Do this 10-12 times each leg, and do that for 3 full reps. Start out without any additional weight until you get use to the movement.

3. Romanian Deadlifts

This exercise really can give shape to your backside. Pretty much you just hold a barbell or dumbbells in front of your thighs, then you bend over as if you were trying to touch your toes. Then return to the standing position. It is important to make sure you maintain a straight back throughout this exercise so that you don’t harm yourself. Bend your knees slightly instead of locking them out (the locked out version would just be a “deadlift.” the Romanian variety causes more tension on the butt). Most women can use a good amount of weight on this movement, and really tone up their backside. Safety first though, as always!

4. Kickbacks

This easy exercise hits the glutes hard as well. You pretty much just stand upright while you swing your leg backwards. You should feel only your butt clench as your leg goes back. If you have fitness bands at home you can loop them around your ankle while anchoring the other end to something to increase the amount of resistance in this exercise. This works well for body sculpting the area rather than trying to increase the size of it.

5. Cycling

Adding cycling into your cardio routine, especially spin type classes, can help you get a great shape in your bottom side. This exercise really causes the muscles in the rear end to get a high endurance workout. If you have a overly large bottom then this exercise will work to trim it down to size. If your bottom is very flat, it is going to add a bit more tone to it. Either way, it is going to help you out.

I hope you enjoyed todays article, and thanks for stopping back by the body sculpting for women blog! Thanks guys, and keep on working out!

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How to Get Rid of Cankles

Posted on June 6, 2011 by admin

getting rid of cankles picture from the body scuplting for women blogHere at the body sculpting for women blog we really wish that we could rid the world of this word, and this problem. For those that don’t know, Cankles are a slang term that some awful person came up with to define someone whose calves and ankles are the same width. This can be a problem area for many women, but there are some methods that can be applied to help deal with this problem. Taking action can make sure that you have a lovely set of legs like pictured above!

1. Deal with possible water retention issues

Although this may not be an issue for everyone. Some women retain a lot of water. It is important if this is a problem for you that you go ahead and try to limit your overall salt intake. Sodium in the diet will increase the amount of water that the body holds on to.

Drinking a lot of water a day can also help with water retention issues. This may sound counter intuitive, but it really isn’t. If the body knows that it is getting enough water then it will not try so hard to retain any.

Even just putting your feet up can help with this issue. When you are relaxing at home in front of the television take a moment to prop up your feet so that gravity can do its magic.

2. Lose some weight

Dropping a few pounds is probably the best method to get rid of cankles. A lot of the issue is that the body has gotten more overall fat on it. It may just be that you notice it in your calf area before noticing it elsewhere. Losing a bit of weight will go a long way towards slimming this trouble area.

3. Do calf exercises

Add in some calf exercises as part of your overall body sculpting for women plan. Exercising the area will make the muscle much more slim and sculpted, and will help give more of a “V” taper to the area.

Start out by doing calf raises on a flat floor. Do about 20 reps for 3 sets a day. After this becomes easy, then move on to doing them off of the edge of a step. If you don’t have a step available then a piece of 2×4 wood, a weight plate, or anything else that you can safely step off of the edge of to raise your calves.

After you get especially good at this exercise then you can hold onto some light weights as you do it. The muscle is a endurance type one, so you will not have to worry about “bulking up” too much. It isn’t going to happen for most women.

Walking and other activities will help burn some fat in the area and tone it up as well. If we work together we can rid the world of this dreaded cankle problem! Good luck ladies, and remember don’t put off until tomorrow what you can take care of today!

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Proper Ab Training For Women

Posted on April 13, 2011 by admin

Hey all, thanks for stopping by the body sculpting for women blog!

Todays article is about properly training your abdominal muscles. Everyone is always on the lookout for that flat tummy come bathing suit season, or really, any season for that matter. Right?

Well, let me tell you that in order to get those amazing abs that you see on tv, you are NOT going to have to do hundreds of crunches a day, like many gurus will have you believe.

The secret isn’t in the quantity of abdominal work that you do, but the quantity of exercise, and even that is only going to attribute to about 25% of the overall success. The other 75%? Diet.

Diet is by far the number one reason that your abdominal muscles aren’t showing through. In order to see your well sculpted abs, you are going to have to reduce your overall fat percentages down to a level that they can be seen. Get that going, and you are well on your way!

Ok, diet in order? Threw out the chocolate cake, and the hidden stash of snickers? (yeah I now about those! lol). Well, let’s get on to the exercise aspect of things.

Crunches are a great exercise, but even better, is to add a little weight to the mix. Grab a 5 or 10lb dumbbell or weight plate, and hold it across your chest while you crunch. No weights available? Stretch your hands out above your head as you lay back, they will act as additional weight.

Don’t do more than 15 reps x 3 sets of crunches. It’s not necessary to do hundreds. At that point, you are simply doing a super ineffective form of calorie burning exercise. That time could be better spent taking a walk, riding the elliptical, or playing tennis.

What I consider the best exercises for core work are the plank. Pretty much you go down in the push up position, but on your elbows instead of your hands, and hold that position. Sounds easy enough, but believe me, it’s pretty rough, at least the first few times you do it.

Start out by holding it for 30 seconds (or as long as you can), followed by a minute, then eventually work your way up to 2 full minutes. Do this 3-5 times a few times a week, and your abs are going to be getting very firm.

If you are advanced, you can add in side planks. Hold out your elbow to the side like a chicken wing, and hold your body up by the sides of your feet and your elbow and forearm. These are very tough.

If you belong to a gym, you can make use of the tricep pushdown machine. Kneel in front of it, grab the two ends of the rope, and pull down like you were doing a regular crunch. Kinda hard to explain, lol, so hopefully you get what I am saying.

Thanks for visiting the body sculpting for women blog, and hopefully this has sparked some new ideas on how to get those chiseled abs you have been wanting! Good luck ladies!

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Sculpt Your Triceps at Home

Posted on April 2, 2011 by admin

Hi, and thanks for coming to the body sculpting for women blog!

Today I’m going to talk to you about sculpting your triceps. This is another trouble area for many women. As we get older (and even sometimes when we are younger with a few too many lbs) many of us get the sagging skin underneath the triceps (the back of the arm, for the uninitiated, lol).

There are some very solid exercises that you can do to tighten this area up so you can get those great Michelle Obama arms the media loves talking about.

My favorite exercise is the dip. You can do this on your stairs, or on a chair, or even on the edge of your couch during commercials of your favorite show.

Just drop your butt off the edge, and press up until your arms lift you as high as you can go. Do 10-20 reps of this (however many you can handle) take a break, and repeat two more times.

If you have some light weights you can hold one in your hand and hold your arm straight up in the air as high as you can go, then let your arm bend behind your head as low as you can go, then return it back to the top. If you don’t have any weights, a large water bottle, or a can of soup even, can add some resistance to help. Do the same amount of reps on this as you did on the dip exercise above.

Pushups (even the bent knee “girl” pushups (god I hate that name, lol) ) is another amazing way to tone up your triceps. If you are strong enough you can move your hands closer together than usual, and this will take some of the stress away from your chest muscles and put the pressure square on your triceps.

Keep at it, and you will be rocking those sexy sleeveless dresses in no time! Hope that this body sculpting for women mini guide has come in handy for you. Please bookmark us and stay tuned for some more great articles!

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5 Easy Ways To Lower Your Carb Intake

Posted on March 29, 2011 by admin

We have all heard it before, we get WAY too many carbs in our diets these days. Well, one of the biggest aspects of body sculpting for women is to drop a little bodyfat. This will truly allow all of your muscle tightening work to shine!

1. Set a Carb Cutoff Time:

I try to stop eating complex carbohydrates right around 3pm. This gives me some good carb energy during the day, and in the evening while things ramp down, I can get my body into fat burning mode. Have a lean protein for dinner with a veggie side. A salad, plus some steamed broccoli, is perfect.

2. Swap in low carb veggies in some of your high carb meals

Eat good foods, but put in some vegetables. This is a fairly easy swap, and you will NOT feel deprived at all! Having a bowl of pasta for lunch? Well, cut down on the portion size, and add in lots of fresh roasted asparagus, broccoli, sugar snap peas, etc. This will drop the carb intake on the meal substantially, while still making you feel full. Remember, make that pasta a whole wheat version ;) .

3. Limit your intake of breakfast cereals

In the fast pace of the world that we live in, this is a bit tougher to do. It’s easy to have a quick bowl of cereal in the morning. Well, what I like to do is take 1/2 cup of a very high fiber cereal, think fiber one, etc. and put it into a cup of lowfat greek yogurt. Add in a few berries, and you have a great, lower carb, breakfast. It tastes amazing too! Bonus!

4. Be careful about your drink choices

This is a no brainer. If you are drinking full sugar sodas it’s time to switch things up. The quick insulin rush that they provide wreaks havoc on your body, your health, and your waistline. If you are allowing artificial sweeteners in your body, switch up to calorie free sodas. If you are more careful about such things, try using 1/4 a glass of pomegranate (or any other no sugar added juice) and 3/4 bubbly seltzer water. It gives you that soda fizz, but without all the calories, plus it’s a quick anti-oxidant blast, and let’s face it, we can never get enough of that!

5. Curb your sweet tooth

I have a fairly strong sweet tooth, no matter how much I try not to. One day I just decided to drop all the cookies, cakes, etc, out of my diet and I feel so much better. It’s a bit hard at first, but the natural sugars in fruit IS enough to curb that craving. It may take a few weeks for your body to switch gears after years of concentrated sugars to realize just how sweet fruits can be. Give it a chance. It’s way better for your body!

Thanks for stopping by the body sculpting for women blog. I hope these tips can help some of you out.

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How To Sculpt Your Thighs

Posted on March 3, 2011 by admin

Hey guys, welcome back to the body sculpting for women blog. Today we are going to cover one of the biggest problem areas for most women. Our thighs!

Here are my top 3 exercises for keeping the jiggle away from your thighs.

1. The Squat

This is the single most important exercise to keep your legs in tip top shape. Simple squat down like you are sitting (you can even squat down into a chair, and back up, if you have problems with the exercise….at least until you get stronger). This works your inner and outer thighs, as well as your butt.

2. The Lunge

Put one fut ahead of the other, and then squat down. This is another amazing exercise for your quad muscles, as well as your backside. This really works the hamstrings, and will make you look fantastic in those new jeans!

3. Kickboxing

While this isn’t technically a weight lifting exercise, it really sculpts those inner thigh muscles. Kick forward, kick sideways, and kick straight behind you. It’s a great cardio workout, and really sculpts the area like nothing else. If you have a punching bag, kick that, if not, just “shadow box” or “shadow kick,” I guess you would call it? lol.

Do 3 sets of 20 of the first two exercises, and do 15-20 minutes kickboxing. Do this three times a week, and I guarantee those thighs are going to get slimmer. Certain areas are a bit tough when body sculpting for women, and this is one of them. Keep at it though, and you are going to rock it this bikini season!

Work hard all, and do it with a smile :)

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Hoodia Review

Posted on September 28, 2010 by admin

HoodiaHow far would YOU go to curb your hunger?

Would you shove your hand into a sharp cactus? Heck, I know there are people out there that are willing to go much further than that, lol. Colonics anyone?

Are you tired of the hunger pangs that come along with dieting to lose a bit of weight? I know I was. That’s the worst part for me, the gnawing feeling of hunger inside my stomach. Next thing I know, I’m in the kitchen devouring 800 calories worth of rice crispy treats. It may be delicious, but it’s not so great to your hips.

Anyway, I had heard about Hoodia for the first time on the Oprah Winfrey show, and was intrigued. I tried out a bottle that I had, but didn’t feel anything really. You may have done the same.

Well, the problem isn’t the Hoodia. It’s that there are companies out there just trying to get some fast cash, and don’t care how they do it. Sometimes their concentration of the active ingredient is so small that it does nothing.

I decided to try again, after a friend had told me about how well it worked for her on her body sculpting journey. She told me about a 30 day RISK FREE trial that she tried out, and has been purchasing from them since. I figured what did I have to lose.

It was a night and day difference. During severe calorie cuts I’ll sometimes go down to 1000-1200 calories a day, and even then, hunger never became an issue. If you have problems with hunger, I highly suggest you give the trial a chance. If it doesn’t work for you. Nothing lost, just get your full refund. They even have lab results to prove how pure their product is. I highly recommend it. Good luck guys.

Eliminate your hunger pains – RISK FREE! Here

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Shoulder Sculpting

Posted on July 28, 2010 by admin


Here is our shoulder sculpting guide. This is one of those areas where body sculpting for women is an absolutely amazing idea. There is nothing more sexy than a firm, well defined, set of shoulders to make your clothes look and feel amazing!

There are a couple of exercises that are a must if you want a nice set of shoulders. The first that we are going to cover is the shoulder press.

The first thing with working the shoulder, is to increase the muscle just a bit. This is the perfect exercise to do just that. Basically you start with your hands at about the height of your ears, and then you press the weight straight up into the air. Be careful not to lock out fully at the top as it gives the area a rest after a certain point, which will limit the overall effectiveness of the move. This can be done with a barbell (military press) behind the neck (which is a bit dangerous as it puts you in an awkward position) or from the chest, which is optimal.

This can also be done with dumbbells, exercise bands, or the cable or press machine at your gym. The machine is the safest option, as you have no choice but to follow the path. You won’t work your auxiliary muscles though, so once you get the hang of it, use weights!

Another great exercise is the dumbbell lateral raise.

Basically you outstretch your arms while holding a light weight, and slowly raise up into the air until your hands are just under your ears. This can also be done seated, as well as leaning forward at a 45 degree angle, which will work your rear deltoid muscle. The deltoid muscle has 3 heads, and it’s important to work it from different angles so that you give them complete development.

Finally, we give you the shrug

The shrug is an amazing exercise for strengthening your neck and your traps. Your traps are the sexy muscle that runs from your shoulders up to the base of your skull. It’s one of the areas that always are on display when you are trying to work that new strapless dress.

Make sure you keep your head looking straight ahead, don’t lean your head back as some people do. This is incorrect form, and shortens the distance that the muscle can travel, so it’s detrimental to giving you those beautiful shoulders that you seek.

I hope that you enjoyed this body sculpting for women 101 shoulder tutorial! Be safe, and keep on lifting!

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Tips For Maximal Fat Loss

Posted on July 28, 2010 by admin

Here is a major tip for those looking to sculpt your body to a razors edge. Fat loss has just about as much to do with your look as does sculpting the muscle. In order to see your full striations and every last detail of your perfectly sculpted physique, you are going to have to get your body fat levels down to a fairly low level. It also tricks the eye into thinking that you have a bit more muscle mass than you actually do, so keep that in mind!

For fat loss, the absolute best thing you can do is to do your weight lifting routine FIRST in the workout. Your body is at it’s strongest at this point, and while you are flexing your guns, and increasing your strength, you are also depleting your glycogen levels (glycogen is that material in your body that sugar/carbs are stored as. It gives you the energy to blast through whatever the day asks of you).

After glycogen is depleted, your body will move onto using fat as a fuel source. Fat is not the most efficient of fuel sources, and therefore, is not optimal when you are lifting weights. Here is the kicker though, it’s perfect for when you begin to do your cardio. So, our advice to you, is to lift weights and then immediately after do your cardio routine. This will burn fat like crazy.

Limit your carbohydrate levels. Now, we are not suggesting a true “low carb” diet because it’s not great to deny yourself certain foods. Keep a balance though, and taper off your carb intake as the day progresses. Start your day with a meal with a decent amount of carbohydrate, then have less around lunch time, and at your evening meal, stick with a lean protein source, a salad, and some cooked vegetables (we are talking broccoli, asparagus, cauliflower, etc, NOT a baked potato or another starchy veggie….nice try though! ).

Make use of an omega 3 fatty acid supplement. Not only will it help fight inflammation, it’s amazing for your heart, and there is new scientific evidence that shows it has a direct effect on fat burning!

If you are in good health, you should also consider taking a commercial fat burner product with a good nutritional profile of the latest fat burning powerhouses so that you can maximize your fat loss in the gym, and isn’t that what we all want? :)

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