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

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