Mindful Body Calisthenics: The Ultimate Bodyweight Training Bundle Pack To Build Muscle, Lose Weight, and Increase Flexibility: 3 Books In 1

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
	Give Your Muscles Time to Build
	Bodyweight Calisthenics Q&As
	Things You Might Be Doing Wrong
Chapter 9
Myths and Misconceptions
Conclusion
Reference List
Image Sources
Book 3
INTRODUCTION
CHAPTER ONE:
STARTING YOUR JOURNEY
	Weight Loss
	Lack Of Time/Scheduling
	Finding Workout Space
		Chapter Summary
CHAPTER TWO
MONTHS 1-3
	Month 1
		How do you feel throughout the day?
		Are there better ways to rest yourself to avoid injury?
		Are you sleeping better?
	Month 2
	Month 3
		Chapter Summary
CHAPTER THREE:
MONTHS 4-6
	Month 4
		Muscle Impact 101 Schedule:
		Month 5
		Muscle Impact 102 Schedule:
	Month 6
		The Ultimate Calisthenics Workout:
		Chapter Summary
CHAPTER FOUR
THE FIRST 30 DAYS
	Chapter Summary
CHAPTER FIVE:
DIET AND AVOIDING PITFALLS
	Rest
	Eating Habits
	The Workout
		Chapter Summary
CHAPTER SIX:
THE ULTIMATE CALISTHENICS WORKOUT
	Month 1 - Full Body 101
	Month 2 - Full Body 102
	Month 3 - Intermediate 101
	Month 4 - Muscle Impact 101
	Month 5 - Muscle Impact 102
	Month 6 - The Ultimate Calisthenics Workout
		The Ultimate Calisthenics Workout
		Chapter Summary
CHAPTER SEVEN
WHEN PROBLEMS ARISE
	Scheduling
	Overexertion
	Boredom
	Chapter Summary
CHAPTER EIGHT
THE COOL DOWN
Final Words
ACKNOWLEDGMENTS