Bonds, Rex - Complete Bodyweight Training for Beginners and Seniors_ 7x Your Strength Gains + Shredd

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Unformatted text preview: COMPLETE BODYWEIGHT TRAINING COLLECTION FOR BEGINNERS AND SENIORS 7x Your Strength Gains + Shredded Secrets The Muscle Building and Bodybuilding Diet Boxset Even If You Are a Man or Woman Over 50 REX BONDS TABLE OF CONTENTS 7X YOUR STRENGTH GAINS EVEN IF YOU’RE A MAN, WOMEN OR CLUELESS BEGINNER OVER 50 INTRODUCTION Fitness and Age Trainer and Guide Benefits PART 1 - Setting the Foundations CHAPTER 1: The Core Principles of Everything You Need to Know About Bodyweight Strength Training Why Bodyweight Training? The Most Common Training Mistakes - And How to Avoid Them What You Need to Succeed CHAPTER 2: The Foundations of a Healthy Life CHAPTER 3: Bodyweight Training Knowledge: Proper Warm Up, Stretching and Breathing Workout Frequency and Other Concerns Warm-Ups Post Workout Routine Breathing PART 2 - Fundamental Exercises CHAPTER 4: Mastering The Push - Progressions For The Pushup Pushup Form Hand Position Pushup Progression CHAPTER 5: The Perfect Pistols: Achieving Perfect Form For Superior Legs Squat Form Squat Progression CHAPTER 6: The Perfect Pullup: Progressions to The Pullup Pullups Pullup Progressions CHAPTER 7: A Six Pack of Steel: Leg Raises The Core Progression CHAPTER 8: Superior Spine Strength - Bridges Bridges and You Progression CHAPTER 9: Powerful, Healthy Shoulders Handstands and Shoulders Progression PART 3 - Building Your Perfect Routine CHAPTER 10: Self Training Listen Your Routine How to Create A Workout Plan CONCLUSION REFERENCES SHREDDED SECRETS: BUILD MUSCLE, BURN FAT Introduction CHAPTER 1: Eating for Energy: How What We Consume Affects Our Bodies CHAPTER 2: How Do Muscles Grow? The Science of Muscle Growth CHAPTER 3: Fueling Your Training: Nutrient Timing for Better Results CHAPTER 4: The Scientific Way to Lose Fat CHAPTER 5: Vitamins, Minerals, and Supplements You Need CHAPTER 6: The Ultimate Plan to Build Muscle CHAPTER 7: The Simple Plan You Need to Lose Fat Forever CHAPTER 8: Maintaining Muscle Mass So You Don’t Lose It, Even Over 50 Afterword References 7X YOUR STRENGTH GAINS EVEN IF YOU’RE A MAN, WOMEN OR CLUELESS BEGINNER OVER 50 Bodyweight Training Exercises and Workouts A.K.A. Calisthenics REX BONDS © 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. THE BODYWEIGHT TRAINING EQUIPMENT CHECKLIST (Never workout at home without this…) This checklist includes: 7 items you cannot workout at home without. The highest quality bodyweight training items. Where you can buy these items for the lowest price. The last thing we want is for your workout to be ruined because you weren’t prepared. To receive your equipment checklist, visit the link: rexbondsbooks.activehosted.com/f/1 INTRODUCTION Strength, muscles, stamina. Who doesn't want all three of them? While it would be great to have each in abundance, the fact is that the human body is designed to be great at either strength or stamina. Having said that, this doesn't mean your stamina needs to be terrible in order to maximize muscle. It is perfectly possible to have levels of strength and stamina that together ensure a healthy and happy life. Unfortunately, attaining even a fraction of both of these things seems impossible for a lot of people. The fitness industry doesn't make things any easier. There are seemingly endless fitness programs and workouts, all of which have fancy names, along with a list of supplements that promise to make you healthier than ever. Health itself is something that changes depending on who you're listening to. The muscle building websites tell you to build as much strength as possible and train to exhaustion. The specialized program websites tell you that following their principles is the best, and then there's the MMA crowd that tells you to ditch the weight and start punching things. All of this can be aggravating to the extreme. An additional concern for you, given that you've picked up this book, is age. If you're beyond 50, I hate to break it to you, but society now considers you old. Although whatever society might say, the fact is that your body is not what it used to be. When you were younger, you could get away with taking a few shortcuts with regard to your fitness and diet and still expect to function well. These days though, slight deviations from what your body is regularly used to can potentially cause significant harm. Training for someone of your age is as much about preservation as it is about strength and stamina building. By preservation, I'm talking about your joints, tendons, and ligaments. In your younger days, you could get away with not knowing what these things were, but this is not the case now. There are a lot of myths surrounding the muscle and strength building process for older people. One popular myth is that you cannot put on any muscle beyond the age of 30 and that you're better off running on a treadmill once past this age. Another myth is that the best workout for someone of your age is to simply walk briskly and to stay away from weights altogether since these might damage your joints. When taken all together, it's no wonder that people over 50 are intimidated at the thought of getting fit. After all, if there are so many things to figure out and so many things to be careful of, is it even possible to get fit? I'm here to tell you that yes, it absolutely is. What's more critical is that your life depends on it. Fitness and Age Let's face it: You're not getting any younger. I'm not trying to put you down but just highlighting that it is more important than ever for you to get serious about your fitness. I'm not saying you need to turn into Superman or Wonder Woman, but you should be able to climb a staircase without sounding like a banshee by the end of it. The fact is that you're going to receive just one body in your lifetime. It is also a fact that it is going to start creaking as you get older. No matter how hard you try to avoid it, age is going to get you one day. The best thing you can do is to make this process as enjoyable as possible. This means being able to play with your grandkids without clutching your back. This means being able to take care of yourself on family vacations without your loved ones having to research every doctor and medical facility in the area. It means giving your loved ones the least amount of headaches and not having to worry about your health all the time. Health and exercise are priorities and responsibilities. I understand it is intimidating to begin, but this is precisely why I'm here. By the end of this book, you're going to gain deep knowledge on how to build your strength best and also how to design your own fitness program. You will be able to work on your fitness wherever you are, without having to worry about signing up for a gym membership or any other fancy workout course. The question at this point is: why should you listen to me? Trainer and Guide I could list all of the accolades I've won over the years as a bodybuilder and a personal trainer. I could list all the testimonials from hundreds of my satisfied clients. Instead, I'll just say this: I've helped tons of clients who are over the age of 50, and I get it. As someone who's been in the fitness industry all my life, both as a customer and as someone who's sold his services to clients, I deeply understand how tough it is for someone to get started at an older age. The fact is that a lot of marketing that is prevalent in the industry is geared towards making you feel bad about yourself. This sort of guilt-tripping and shaming is far worse when someone starts off late in life. The truth is that it is never too late to begin exercising correctly. Over my many years of experience, I've learned one unassailable fact: your body is your biggest asset when it comes to getting fit. That might sound like a strange statement to make. Isn't fitness supposed to aid the body? How does the body aid fitness? The answer is bodyweight training. I've sustained and recovered from many weight lifting related injuries over the years, and those alone would be enough to make a great case. I don't mean to say that weightlifting is bad or worse. It's just that for someone in your position, whether you're too busy to work out or whether you're just getting started and have no clue about how to train well, the fact is that bodyweight training is as close to risk-free as training can get, as well as being the most repeatable form of exercise. Life gets in the way regularly, and it can be tough to set aside times during the day when you can go to the gym or go out for a run or a swim. By relying on bodyweight training routines, you can workout literally anywhere in the world. All you need to do is to find a place where you can stretch out your body a little bit. How easy is that? I've been following the routine outlined in this book myself and have been prescribing it for my clients who are over the age of 50. In my case, I prevented a ton of common injuries most people have attained throughout their fitness journey. Bodyweight training isn't going to cause muscle loss or strength reduction as well. If anything, you'll be able to maintain your levels a lot better and also increase them. You will learn actionable steps to take to your goals through this bodyweight training program, and you can now workout anywhere in the world, including right in your own living room. You will be working out with a lot less stress on your joints because it allows you to have a lot of more natural range of motions. Pains and kinks in your knees, elbows, and shoulders will fade away over the next year, and by practicing perfect form, you will have no injuries since starting the program. Your knees and ankles won't crack in the morning when you walk around the house, and you will be more limber and supple than you have ever been. All of your chronic pain will simply be gone. You're going to look lean and fit, but most importantly, you're going to truly feel lean and fit. Benefits All of my clients report higher levels of strength than before starting these routines. They're able to carry objects that were once too heavy for them and are not worried about sustaining joint injuries anymore. Not only are their strength levels up, but their stamina and endurance have also increased as well. Clients have been commenting on the increased muscle mass in their chest, back, and shoulders. Some of my clients who've been lifting weights for years and have now switched to this routine are seeing even bigger benefits to their body and strength. The best part is the complete lack of injury to their ankles, wrists, and shoulders. All of these results could be yours. However, it requires you to understand one simple thing. You need to act. The best time to have gotten started with this routine was 20 years ago. The second best time is right now. You've taken the first right step by purchasing this book. As you read through it, remember that every step in here is meant to be implemented, not read about, and then forgotten. My promise to you is that once you begin implementing this routine, you'll have a body that doesn't just look strong but is strong and fit. All you need to do is act. After all, you owe it to yourself and your loved ones. So without further ado, let's dive into the fundamentals of bodyweight training. PART 1 SETTING THE FOUNDATIONS CHAPTER 1: THE CORE PRINCIPLES OF EVERYTHING YOU NEED TO KNOW ABOUT BODYWEIGHT STRENGTH TRAINING So why is bodyweight training so effective? More importantly, if it is effective, why does weight training hog all the limelight and why do a lot of people think that it is superior to bodyweight training? This chapter is going to give you a few foundational principles you should keep in mind when you begin to exercise. Most importantly, it is going to show you that you don't need fancy equipment or a gym to be able to get strong, lose fat, and build your stamina. Why Bodyweight Training? The word "training" most likely conjures images of a sweaty gym with people huddled over machines and dumbells moving to and fro. There's no doubt that training with weights is effective. I mean, I am a heavy weightlifter myself! However, to think that it is the only worthwhile form of training is a mistake. Weightlifting has its positives, but one of the biggest negatives to do with it is the prevalence of injuries. In order to progress, you need to keep increasing the weight you lift. There eventually comes a point where you'll be close to your maximum strength limit, and with the intention of completing your exercise set, you'll end up injuring yourself since your body will simply fail. Injuries sustained from weightlifting can be life-altering, especially if they involve your joints or back. Aside from injuries, it's no secret that these types of exercises place a massive load on your joints ("Most Common Weightlifting Injuries and 5 Tips to Avoid Them", 2019). You will also need tons of equipment to weight train correctly. The Advantages of Bodyweight Training This is where bodyweight training is far superior to weight lifting. All you need is your body. You don't need any equipment or accessories of any kind. The reason most people find bodyweight training ineffective is that they perform the exercises incorrectly. For example, one of the most common bodyweight exercises is the pushup. It's pretty simple. Lie flat on your stomach and push yourself up off the ground. You'd be surprised at how many people fail to perform this exercise correctly and end up sustaining injuries to their shoulders and wrists. It is possible to sustain injuries from any movement that is performed incorrectly. The form is what determines the likelihood of injury, not the type of exercise. The critical point is that the injuries you can potentially sustain when training with just your bodyweight will be far less severe than the ones you sustain from weight lifting. This is because your body is not being pushed past its limit to much. Recovery and energy levels after a workout are higher on average with these types of exercises. You don't need to buy medicine balls or sign up for yoga classes to preserve flexibility unless you want to. Your body will be working within safe limits while pushing itself to grow stronger at the same time. Let's look at some of the benefits of bodyweight training in more detail. You Don't Need a Gym or Accessories This one is self-explanatory. You don't need special equipment for a pushup. Some exercises do need accessories, but even these are so easily obtained that it's laughable to think of them as accessories. For example, you need a bar of some kind to perform a pullup. This can be a particular accessory you purchase, or it can be a monkey bar you find on a playground or beach. It can be a wooden or metal beam in your home or garage. It can be a tree branch. What I mean is that you're not going to have to spend too much time figuring out how to perform the exercise, but I still highly recommend buying an actual pull up bar for your home. Optimum Power to Weight Ratio Here's how progress in weightlifting occurs. You lift a certain amount of weight today and tomorrow (or some preset time limit later), you lift the weight that is one degree higher than it. The idea is that your muscles are continually being challenged and have to grow in order to make progress. This works for the most part, but the problem is that your body isn't a machine. It has days when it isn't at its best. It has days when it needs ample rest. Forcing an arbitrary weight number on it externally will lead to injuries. Training this way also assumes that everyone's body responds the same way to training routines. This is simply untrue since everyone's body is different. By training with your body weight, you're allowing your body the room to adjust and modulate how much energy it can devote to that particular exercise without overexerting itself. This prevents a lot of injuries that are commonplace when weight lifting. Greater Flexibility and Balance Thanks to your body having more room to work with (in terms of being able to better adjust to the weight it needs to push), it develops more agility and flexibility. The communication between the different parts of your body becomes better, and you'll find that you'll utilize your muscles far more efficiently. For example, once you begin performing pushups, you'll notice your core becomes stronger, even though you're not directly exercising it. This will impact the way you walk, and you'll find yourself standing up straighter because your core is now more actively supporting you. Weight training involves a lot of isolation exercises. You can train your biceps to look as good and robust as they can be, but when you lift something off the floor, you're using your legs, glutes, back, shoulder, core, and your biceps. If these muscles aren't used to talking to one another, the amount of weight you can lift in real life will not be equivalent to the weight you lift in the gym. Bodyweight training simply avoids all of these issues by never having to isolate anything in the first place. Your sense of balance and flexibility will remain what they were before you began training and will even increase. Clear Targets Given that your body will be able to adjust far better to your training methods, you'll be able to set and hit your training targets better. A common occurrence in weight training regimes is stalling. This refers to when the trainee cannot lift beyond a certain amount of weight after a while. Stalling occurs due to fatigue building up over time and the body reaching a level beyond which it cannot move forward without significant rest. Most trainees have no idea how to handle stalls, and it takes a bit of experience to move past one. There is no risk of stalling with bodyweight training since you're always within your body's limits. In effect, it sets the rate of progress and the tone of your training. Thus, your goals are a lot clearer, and you're never in any doubt as to which level to aim for. Variations Our bodies are incredibly versatile and can adapt to a lot of situations. Once you begin training, you'll realize that your body will adjust and get used to that movement. As a result, progress occurs in shorter bursts, and you'll take longer to see the same level of gains as you previously experienced. When this happens with weight training, you'll need to figure out different exercises to perform, which means learning new movements. With bodyweight traini...
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