دانلود کتاب Complete Bodyweight Training for Beginners and Seniors: 7x Your Strength Gains + Shredded Secrets: The Ultimate Muscle Building and Bodybuilding Diet Guide

فهرست مطالب :

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
Water
Sleep
Diet
Meal Prep
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
Easier Variations
Pushup Progression
General Progression Option
CHAPTER 5: The Perfect Pistols: Achieving Perfect Form For Superior Legs
Squats
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