Table Of ContentMindful Body Calisthenics
The Ultimate Bodyweight Training
Bundle Pack To Build Muscle, Lose
Weight, and Increase Flexibility
3 Books In 1
Daily Jay
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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
