Jay - Beefy Calisthenics: Step-by-Step Guide to Building Muscle with Bodyweight Training
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Beefy Calisthenics: Step-by-Step Guide to Building Muscle with Bodyweight Training: summary, description and annotation
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Think it takes months to build muscle with bodyweight training? Think again.What can you get done in 21 days?You could learn the fundamentals of a new language.You could master a video game.You might even be able to buy a house in that amount of time. Know what else you can do?Build muscle, strength, and self-confidence through bodyweight training. I should know, since Ive been there.I started where you are. Unsure, a little intimidated, but 100% committed to finally creating the body I wanted. After years of training with calisthenics and discovering the ins and outs of this style of exercise, Im ready to share everything Ive learned.This isnt just another book of exercise plans that tells you what to do and then abandons you in the middle of your journey. This book teaches you how to make calisthenics your lifestyle.Youll improve your health first with an understanding of nutrition, because theres no point to exercising if youre going to eat junk.Then, Ill reveal the fundamental movements that make up calisthenics and explain how each one contributes to your muscle-building journey.Finally, youll be given a 21 day workout plan that leaves out any guesswork and provides a complete guide you can use to get fit.In addition, youll also find:What to do when you hit a fitness plateauCommon mistakes others make in calisthenics and how to avoid themAnswers to the question, Do I have to have more muscles in order to gain strength?The best bodyweight exercises to build muscle fastHow to train for maximum resultsThats just the start, of course. Ill also talk about rest and recovery, two of the most important things in fitness if you want to avoid injury and keep your body in top shape.There will also be a chapter dedicated to helping you over the hurdles that you might come across so that youll never lose your motivation and will keep pushing to see results.Think about all you could accomplish in the next 21 days! Imagine having more energy, better health, strong muscles, and the confidence that comes with looking and feeling great.
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Pure Calisthenics
Pure Calisthenics
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Beefy Calisthenics
Step-by-Step Guide to Building Muscle with Bodyweight Training
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
What to Expect to Learn
BEFORE YOU START READING!
I have this special bonus that I am going to give to you:Up there is a link that will direct you to a website where you can get a Fitness Calculator and a Killer Core Workout. I actually used this exact same calculator to get an estimate and track how many calories I needed to eat in a day to achieve the body of my dreams when I was just getting started in my journey. Please feel free to download it.
Just insert your name and email and it will be sent straight to your email.
Introduction
How do you imagine building strong, well-defined muscles? Do dumbbells, barbells, kettle weights, and pushing and pulling weights with cables in a crowded, noisy, unclean gym come to mind? It doesnt have to be that way. Instead, consider the impressive physiques of male Olympic gymnasts: well-shaped bodies from head to toe and sharply defined muscles but not excessive like some muscle-bound weightlifters builds.
The ideal body is not created by pumping iron; there is an easier, safer, better way without the gadgets, gimmicks, and risks of injury. You are in the right place to learn how to achieve the body of your dreams.
Long before fitness centers came into being, men who wanted to get strong have relied on a regimen of bodyweight exercisescalled calisthenicsto build muscle, become powerful, and create a natural-looking overall shape. The key for you to achieve the same results is to become functionally strong with bodyweight calisthenics training.
This book will give you the confidence to get started and keep going with enthusiasm as you see impressive improvements and feel stronger, fitter, and more toned every day.
Theres a chapter dedicated to nutrition that will give you guidance on carbs, proteins, and fats and will show how the right diet can help build muscles, while the wrong diet can actually lead to muscle loss. You will become knowledgeable about calories and the various diets that doand do nothelp you manage your weight and build lean muscle mass.
You will also learn how to develop the optimal workout routine to build your ideal body faster and easier than traditional, often painful, weightlifting. You will master the nine fundamental calisthenic movements that use your own bodyweight to strengthen your upper body, core, and lower body to ensure a full-body workout. Our 21-day workout plan will get you started and keep you on track every day for optimal results.
Cardiovascular exercise is an essential component of physical fitness and is credited with helping prevent heart disease, obesity, diabetes, and many other diseases. You will learn to select the right cardio routine and learn how long and how intense your cardio workout should be.
You will learn methods for measuring your progress as you try to maximize the results of practicing bodyweight calisthenic exercises. You will be taught the correct way to perform each exercise and how you can progress quickly, transitioning from beginner to intermediate sooner than you think.
Theres a comprehensive troubleshooting section with a Q&A to guide you through issues, problems, and challenges, concluding with a review of the myths and misconceptions that people make when trying to build muscles.
Yet, first, the book will begin with the science of muscle building so that you can understand why proven techniques, good nutrition, and healthy rest and sleep habits form the basis of building muscle and achieving your overall fitness goals.
Fig. 1
Chapter 1: The Science of Muscle Building
There is science behind building stronger, impressive muscles, and by following basic principles, you can start down a path that will lead to tangible, visible results. Knowledge is the key to your success in building a great physique as you grow measurably stronger and look and feel better.
Knowledge begins with understanding what muscle is, what its made of, how it builds, and how it deteriorates. As you will discover in this chapter, our bodies are designed to build muscle by creating tiny injuries to muscle fibers as you exercise, and these tears, at the cellular level, build new muscle tissue as they heal. But it is important to train correctly so that the correct amount of stress is placed on the muscle fibers.
The right kind and amount of rest and proper recovery time are also critical following each workout so that the muscles can heal and grow. The muscle-building process is also dependent on supplying your muscles, as well as the rest of your body, with the best kind of nutrition.
Is the Gym Really Necessary?
The short answer is, no, gyms arent necessary, especially not when you can use your own bodyweight to build muscle and get toned with calisthenic exercises. Its more than possible to skip the gym, weights, and machines and still get in great shape.
Further, gyms cost money, and unless you have a fitness center in your home or apartment building, getting to and from the gym takes time. Then, there's the crowding, all those people and too few weights and machines.
Take a good look at many of the guys pumping the big weights in your gym. You can hear them moaning, sighing, and often dropping the weights. Thats for your benefit, you know. These are narcissistic people who like to show-off. Is all that noise and drama necessary? Isn't it better to be able to concentrate on your own exercises, not theirs? As you will discover, a good calisthenics workout puts you into the zone of concentration without disturbing distractions.
The Natural Calisthenics Body
Now that you know you dont really need the gym, the next issue is what kind of muscles you want to build. You could purchase a home gym and do weightlifting at home. But why pay for weights when your own bodyweight will provide all the resistance you need for a natural calisthenics body? Look again at the heavy lifters and decide if that kind of bulked-up muscle mass is really what you want.
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