Body sculpting involves a combination of shaping the body for a balanced and symmetrical appearance, and defining the muscles to obtain a slim, athletic physique. Body sculpting requires dedication to a combination of clean diet, cardiovascular exercise and strength training in order to achieve success. Strength training is the key to shaping the body and building muscle, and cardiovascular exercise combined with a proper diet are necessary to shed fat for muscular definition.
Body Shaping
For men and women alike, weight is often carried in the midsection or the butt and thighs. Using body-shaping techniques, you can offset the common trouble zones by building a broader upper body. By developing the muscles of the chest, back and shoulders, you will create the look of a slimmer midsection. In addition to working on broadening the upper and mid torso, you will want to perform waist-slimming exercises and develop strong glutes and legs for muscular shape in the lower body. This multi-faceted approach is the most common way to shape the body.
Definition
Muscular definition results from building muscle and reducing body fat, which give the appearance of sculpted lines around individual muscles and muscle groups, creating an athletic and muscular appearance. Definition often appears first in the biceps and shoulders, since those areas naturally carry less body fat. In areas where there is typically more body fat, such as the abdomen and thighs, it will take longer to see definition because it will take more time to reduce the body fat in those areas. Consistent training effort and good nutrition will yield results over time.
Diet
Nutrition is a key component for body sculpting. In order to increase the size of the upper body, adequate intake of protein will be necessary to support muscular growth, and good quality carbohydrates such as whole grains, fruits and vegetables will supply the necessary vitamins and minerals for energy and recovery. In order to lose body fat and see definition, it is essential to include only small quantities of healthy, unsaturated fats in your diet, and to watch caloric intake. Consulting a nutritionist for specific food and consumption recommendations can be helpful when designing your diet plan.
Cardio Exercise
Cardio exercise burns calories, which is necessary for losing body fat. You should add cardio into your daily routine, alternating between high- and moderate-intensity efforts on different days. Finding a type of cardio that you like will help you stay consistent, since you should exercise for from 30 to 60 minutes per day at least six days per week. Running, cycling, elliptical trainers, swimming, and dance or kickboxing classes are types of cardio that will effectively burn calories. Using a scale of 1-10 to gauge your work effort, with 10 equaling "working too hard and can't even breathe," aim for an effort of between six and eight every day for the best fat-burning results.
Strength Training
Strength training is the key to building muscle for both shaping the body and creating the defined look once body fat is reduced. You should lift a minimum of three to four times per week, working on different muscle groups each time. For example, you could split three days per week into a chest and back routine one day, a leg and shoulder routine on the second day, and arms and abdominals on day three. Take one day off in between strength training sessions to give the muscles adequate rest. You also need to lift fairly heavy weights to see significant results; use a weight that challenges you to get no more than 12 repetitions per set of each exercise. Lift weights with good form and controlled speed for best results.
References
- "The Strength Training Workout Encyclopedia"; Tom Kelso; 2009
- "Musculoskeletal Anatomy and Human Movement"; Lawrence A Golding, PhD and Scott M Golding, MS; 2003
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