Mindful Body Calisthenics: The Ultimate Bodyweight Training Bundle Pack To Build Muscle, Lose Weight, and Increase Flexibility: 3 Books In 1 PDF
Preview Mindful Body Calisthenics: The Ultimate Bodyweight Training Bundle Pack To Build Muscle, Lose Weight, and Increase Flexibility: 3 Books In 1
Mindful Body Calisthenics The Ultimate Bodyweight Training Bundle Pack To Build Muscle, Lose Weight, and Increase Flexibility 3 Books In 1 Daily Jay © Copyright 2020 - All rights reserved. The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher. Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly. Legal Notice: This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher. Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book. By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies. Table of Contents Book 1 Introduction Why Specifically Calisthenics What Do You Stand to Gain? Questions All Beginners Have Chapter 1 Mindset Who Is This Book for? What is Calisthenics? How You Benefit from Calisthenics How to Start with Calisthenics Build Foundations: Earn Your Right to Progress Don't Compare Yourself to Others Combine Strength with Movement Trust Your Body Focus on Core Alignment Chapter 2 Calisthenics Principles Overload SAID Principle Progressive Overload Leverage Training: Body vs. Machines Resistance Top Three Problems and How to Resolve Them Freedom Variety Simplicity The Solutions to These Problems Key Rules and Focal Points Patience and Consistency No Cheating Set Realistic Goals Stop Comparing Yourself to Others Maintain Diet and Lean Muscle Weight Proper Training Plan Stomp Your Ego Down Chapter 3 Flexibility and Mobility Flexibility and Mobility Exercises Overhead Mobility Chapter 4 Safety, Rest, and Recovery Safety: How to Prevent Injury in Calisthenics Calisthenics Rest and Recovery How to Plan Calisthenics Rest Days What are Rest Days? Chapter 5 Rebalance the Scales Life Lessons Discipline Learn to Manage the Fear of Failure Self-Control Self-Reliance Physical Benefits Bone Density Chronic Conditions Cognitive Decline Energy Levels Flexibility, Mobility, and Balance Greater Stamina Immune System Insomnia and Sleep Muscle Strength and Tone Performance of Everyday Tasks Posture Risk of Injury Self-Esteem Sense of Wellbeing Weight-Management and Muscle to Fat Ratio Mental and Emotional Wellbeing Giving Relating Exercising Appreciating Trying Out Direction Resilience How to Balance Healthy Eating Socially Check the Menu Healthy Snack Before Arrival Water Check How Food is Prepped and Cooked Order First Double Up on Appetizers Mindful Eating Eat Slowly and Chew Well Coffee Instead of Dessert Request a Healthy Swap Dressings and Sauces on the Side Bread Basket Salad or Soup Starters Share or Go Half-Portion Alcohol, Mixers, and Sweetened Drinks Tomato-Based vs. Creamy Sauces Be Wary of Health Claims Chapter 6 The Fuel for Lean Living General Diet Recommendations Diet Plan Ideas Eating Tips and Meal Ideas Breakfast Lunch and Dinner Chapter 7 Getting Started with Smoothies Frozen Fruit vs. Fresh Make-Ahead Smoothie Packs Quick Fix Remedies Substitutions Blending Tips and Tricks Smoothie Recipes Orange and Mango Recovery Smoothie Green Breakfast Protein Smoothie Cinnamon, Oats, and Apple Acai Berry and Mint Avocado and Matcha with Vanilla Cranberry, Banana, and Peanut Butter Quinoa with Strawberry and Banana Banana, Peach, and Honey Pineapple and Raspberries Cantaloupe and Ginger Smoothie Chapter 8 7-Day Training Guide Plan Monday Tuesday: Basic Exercises Wednesday: Rest Thursday Friday: Fat Loss Saturday: Cardio Sunday: Rest Chapter 9 Calisthenics Workout: Muscle Groups and Body Splits How Much Should You Exercise? How to Train Different Muscle Groups? What is Hypertrophy, and How to Achieve It? How to Schedule Your Workout Sessions How to Include Cardio Exercises How to Exercise Your Core Chapter 10 10 Tips for Making Motivation Last Why Have You Lost the Motivation to Exercise? When You Feel Like Giving Up, Remember to... Start Small Stick to the Basics Focus on Consistency Over Intensity Remember Why You Started Don’t Take an All-Or-Nothing Approach Stick to the Basics Remind Yourself What’s at Stake Make it Fun! How to Avoid Future Mistakes Hating on Fat Poor Diet and Cardio Optimization Focused on Result, Not the Process Chapter 11 How to Track Your Progress Intuitive vs Planned Training How to Plan Your Calisthenics Training How to Track Your Progress How to Evaluate Your Progress with Calisthenics Chapter 12 11 Biggest Myths About Calisthenics Myth #1: The Best Workout Time is Early Morning Always Do Cardio First Minimum of 20 Minutes Cardio More Cardio, More Weight Loss Cardio Machines Record Calories Burnt Accurately Myth # 2: Crunches and Sit-Ups Equal 6-Pack Abs Myth # 3: Crunches for Core Strength Fat Is Able to Become Muscle, and Vice Versa Muscle Loss Starts After 7 Days of Being Inactive Myth #4: No Pain, No Gain Myth #5: Running Is Better Than Walking Myth #6: Sports Drinks Are Healthy Myth #7: Treadmills and Running Outdoors Are Equal Myth #8: Exercise Makes You Hungry Never Do Workouts on an Empty Stomach Myth #9: Toning My Muscles Is All I Need to Do Myth #10: Men and Women Cannot Do the Same Workouts Women Should Lift Lighter and Do More Reps Yoga Is Not Proper Exercise Myth #11: Stretching Is a Must to Prevent Injuries Conclusion References Book 2 Introduction Chapter 1 The Science of Muscle Building Is the Gym Really Necessary? The Natural Calisthenics Body The Importance of Muscles Hypertrophy: How Muscles Grow The Role of Hormones in Muscle Growth Chapter 2 Nutrition Carbohydrates, Protein, and Fats Ideal Sources of Protein Calories In, Calories Out, and Building Muscle Your Basal Metabolic Rate Ideal Sources of Nutrition: The Mediterranean Diet Risks of Bad Diets Chapter 3 Rest, Recovery, and Consistency The Importance of Rest and Recovery Maximize Muscle Growth With Rest Days The Role of Protein in Recovery The Underestimated Importance of Sleep Chapter 4 Proper Exercise Selection Compound vs. Static Exercises Compound Exercises Static Exercises Whole Body Workout Pull Exercises for Upper Body Pull-Ups Chin-Ups Push Exercises for Upper Body and Core Push-Ups Dips Exercises for the Core Leg Raises Side Planks Superman Lower Body Exercises Squats Calf Raises Chapter 5 Nine Fundamental Movements to Master Pull-Ups Chin-Ups Push-Ups Dips Leg Raises Side Planks Superman Squats Calf Raises Chapter 6 Your 21-Day Workout Plans The Importance of Planning Cardio Exercise and Diet Plan A Note of Caution Positivity and Motivation Pre-Planning Principles Beginning with the Basics 21-Day Plan: Four or Five Exercises Per Session 21-Day Plan: Nine Exercises Per Session Your Initial Progress Cardiovascular Conditioning Chapter 7 Progression Mastering the Basic Levels Basic Level 1 Basic Level 2 Basic Level 3 Transitioning to Intermediate Level 1 Intermediate Level 2 Transitioning to Advanced Level 1 Transitioning to Advanced Level 2 and More Advanced Calisthenics Pull-Ups and Chin-Ups with Leg Raises Horizontal Rows Reverse Grip Horizontal Row Diamond Push Up Handstand Push Up One-Arm Push-Up/Archer Push-Up Straight Bar Dip and Parallel Bars Dip Tucked Planche Progressions Lateral Lunge Chapter 8 Troubleshooting First, Do No Harm You Are Unique
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