Bodyweight Blitz

Body Weight Blitz

Asad Manzoor

How You Can Easily Lose Weight and

Eat All You Want Step-By-Step: this is exactly how I did It!

CLICK HERE NOW

http://tinyurl.com/qagvh6u

Body Weight Blitz

Copyright © 2013

All rights reserved. No part of this book may be reproduced,

stored in a retrieval system, or transmitted in any form or by

any means, electronic, mechanical, photocopying, recording,

scanning, or otherwise, without the prior written permission

of the publisher.

Disclaimer

All the material contained in this book is provided for

educational and informational purposes only. No

responsibility can be taken for any results or outcomes

resulting from the use of this material.

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While every attempt has been made to provide

information that is both accurate and effective, the author

does not assume any responsibility for the accuracy or

use/misuse of this information.

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Table of Contents

Introduction .................................................................................................... 1

Chapter 1 - The Secret History of Bodyweight Training 7

Chapter 2 - First things First - Stretching and Warming Up

14

week 2– The Miracle of the Pushup and Dips . 20

Chapter 3 - Pull Up Power ....................................................... 27

Chapter 4 - Wheels of Steel - Leg Training without Weights

35

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Chapter 5 - Back and Neck Bridges from the Wrestler's Tool

Box ........................................................................................................................... 41

Chapter 6 – Core Of Steel .......................................................... 48

Chapter 7 - Diet Ideas and How to Set up Your Schedule

............................................................................... 55

Conclusion - the Mind as a Muscle (positive thinking and

goal setting) ................................................................................................ 62

P.S. for the elite trainer - Advanced bodyweight exercises

............................................................................... 68

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INTRODUCTION

Stamina and fitness building styles could become a dime a

dozen. Those people who have had a glance behind the

fitness industry scenes have frequently seen first hand

what inspires it's gurus. It's not how to help folks get

healthy, quick or experience vibrant health, but how to

shovel more cash in their bank accounts.

Imagine if there were a proven fitness approach, that did not

need any specific equipment, no gym membership or diet and

supplement alternatives were just your own conclusion?

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This could be terrible news for your health and fitness

profiteers and amazing news for you would not it?

Welcome to Bodyweight Training.

This approach holds much more and all these qualities.

From the time you're through with this lead you'll have all

the advice you require to build a cut and strong you and

you may really do it all in your living-room or backyard!

Fascinating is not it? You'll be even more excited

whenever you find the end results!

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Read on and also you'll find...

* Bodyweight Training is really a Brand-new Challenge. You

might grown into among the many who is excited to

comprehend what an exciting new challenge Bodyweight

Training might be for those who have any form of gym

experience. No more waiting for somebody to see you while

you bench press, or messing around on the most recent

fitness machine in the gym. Instead you'll be cranking out

pushups and hitting the pull up bar in the door way. This is

often quite refreshing trust me!

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* Bodyweight Training Torches Body Fat. Missing your

abs? Follow a Bodyweight Training only plan and also

you'll locate your missing six pack very quickly. A lot folks

get ultra shredded via Bodyweight Training only, with only

minimal cardio.

* Bodyweight Builds Flexibility and Training Heals Injuries.

Thumping the weights for year after year often leaves us

with a laundry list of unhealed injuries. Many will instantly

cure up once we change our training protocol and focus on

Bodyweight Training only. Along with this the flexibility

advantages could be compared to an initial Bodyweight

Training method - yoga (which was initially used by Indian

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warriors as a conditioning method!)

* Bodyweight Training Supercharges Endurance. Kiss the

treadmill farewell. High repetition Bodyweight Training

will build real endurance WHILE you build great looking

muscle! * Bodyweight Training Gets You Fit On A Budget. Apart

from some education (which you're reading right now) you

can train with no additional expense whatsoever. Need to

save money? Now you can get fit without going near a

gym if you don't pick also.

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* Bodyweight Training Builds Toughness. Truth be told, the

toughest men on earth train following Bodyweight Training

virtually alone. Military elite units and special forces,

fighters, wrestlers and mixed martial artists - even inmates

on earth's most dangerous prisons. Bodyweight Training

can cause you to get healthy, fit and tough too!

Well let's get into it, I am quite happy to have you here

reading our guide, where I will do my best to open your

eyes to an entirely new method of reaching your fitness

goals. Be ready to think a bit from the box and you will

never need to lift a weight again. The body of your own life

awaits!

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CHAPTER 1 - THE SECRET HISTORY OF

BODYWEIGHT TRAINING

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I have already touched in the truth the bulk of the fitness

"powers that be" would prefer that Bodyweight Training

were brushed over and disregarded in favor of much less

effective conditioning ideas. The truth is the fact that no

other strength and conditioning approach has such a history

of effectiveness. Going all the way back to ancient times and

lasting until now.

Do not take my word for it. Here's some historical highlights

of Bodyweight Training...

* The Indian Wrestling Cults. Did you know Indian

wrestling for a sport (and near faith) goes back thousands of

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years? Approaching modern MMA in its combination of

hitting and grappling, Indian wrestlers developed extensive

libraries of Bodyweight Training exercises, some revived

within the last decade or so outside of India like the Hindu

pushup and Hindu squat which we'll touch on afterwards in

our guide. The physical art of Indian wrestlers is celebrated

with well documented programs that contained over 500

push ups and 1000 squats per day, six days per week!

* The Spartan Warriors. For those who have ever seen a

statue or painting of the Spartan warrior you'll likely have

seen the film "300" was right in the mark by using their

depiction of the Spartan physique. The Spartans lifted no

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weights, but trained using complex Bodyweight Training

strategies which left them with a still enduring reputation

of being some of the best physical specimen to ever walk

the earth.

* The Roman Gladiator. A distant cousin of the Spartan,

Roman Gladiators applied similar training programs

brought to them from the Greeks. Their results were equally

remarkable. * Charles Atlas and also the American Physical Culturalists.

The notion of creating a healthy, fantastic looking and strong

body first reignited in modern days at the beginning of the

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1900's. Essentially the most famous and well known of these

fitness enthusiasts was the celebrated Charles Atlas.

Charles, along with most of his own contemporaries, were

dedicated Bodyweight Training promotes and constructed

insanely athletically and well developed able bodies. Google

Charles Atlas, Earle Liederman, Jack Lalanne or alternative

fitness gurus in their age and marvel at what they could

reach minus weights, anabolic steroids, supplements as well

as complex diet ideas!

* Modern Military Spec Ops. In the American Navy Seals for

every special forces and the British RAF group in between

has been assembled on a foundation of pull ups, push ups,


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crunches etc. Very few indulge in much weight training. Can

anyone actually deny their high degree of life and

conditioning and death degree of true practical fitness?

* Matt Furey and also the Brand new Breed of Bodyweight

Training. In the early 2000's a somewhat over the top fitness

trainer and writer is credited by most as bringing back

Bodyweight Training to the front line of discussion and

restoring an entire arsenal of lost exercises. Furey opened

these doors and deserves more credit than he occasionally

receives.

Whenever you dive into Bodyweight Training now it ought


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to be clear you're about to follow in certain really celebrated

footsteps. Are you prepared to carry on this particular proud

fitness convention? I believe you certainly have what it

takes. Time to move forward!


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CHAPTER 2 - FIRST THINGS FIRST - STRETCHING

AND WARMING UP

Regardless of what kind of training we participate in

security must always come first. Bodyweight training isn't a

exception to the golden rule. After all when injured we can

barely train at all can we? So paying careful attention to

things like warming up and stretching before our training


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sessions fitter in virtually no time in any way and ultimately

leads us to becoming stronger. Pay careful attention to the

chapter. My ideas are straightforward, however they ought

to not be skipped or glossed over, trust me!

Bodyweight Training Warm Ups

Warming up for Bodyweight Training is significantly less

complex than a number of the schemes you might be utilized

to should you've done much weight lifting. Our aim is to

have the blood flowing and before we do our light stretching

increase our temperature. This additionally reduces our


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potential for harm and helps make us more limber for the

stretches.

The way you decide to do this is actually an issue of private

choice, but I suggest you aim for the ten minute mark. A

brisk walk or jog is what I choose to do most commonly,

but if you really prefer utilizing the bike or perhaps a

rowing machine that is good also. Several of my buddies

that are involved in combat sports jump rope and go old

school or reach the striking heavy bag. As long as we

achieve the aim of having our blood circulating and

temperature increasing without overdoing it feel free to

select which ever cardio system you prefer.


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Stretching Ideas and Tips

Again warming up and extending is essential before every

workout session. After your ten minute warm up another

ten minutes of extending unless you've got specific needs to

address will obtain the job accomplished efficiently.

* Do not Bounce in Your Stretches. Stretch evenly and with a

slow and controlled attempt. This may not only give the top

results to you, but all will avoid ripping any tight muscles.

We're extending to avoid injury NOT cause injury!


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* Control Your Breathing. Erratic breathing can detract from

the advantages of stretches. Exhale in your stretch and when

you preserve your stretch keep breathing full deep breaths. * The Magic Thirty. Hold your stretches for thirty seconds.

Studies have shown this could be the number of time which

provides the most gain for the sportsman. * Never Stretch into Pain. Stretching should NOT hurt. "No

pain - no increase" may apply to other regions of training. It

never, ever applies to stretching! Please do not dismiss this

suggestion.


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* Consider having a go at Yoga. Yoga can become a truly

amazing compliment to Bodyweight Training. The false

belief that yoga is merely for girls is losing more ground

each day, with Rugby and Football players, along with

mixed martial artists all singing the praises of the ancient

art form. Yoga is able to assist you to experience real health

benefits along with flexibility. Together with Bodyweight

Training you can actually build the body within the privacy

of your house with no equipment needed at all.

Between warming up and extending you'll be prepared to

train in twenty minutes. Give the same attention to this

twenty minutes you pay to the remainder of the training as


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well as the body will really thank you. It goes a long way

towards becoming close harm evidence!

WEEK 2– THE MIRACLE OF THE PUSHUP AND DIPS


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A solid hard torso, horse shoe chiseled abs also and triceps.

Sky rocketing upper body strength. Even bragging rights

among friends. The pushup and its cousin the drop offer

all this and much more. In case you needed to pick just two

exercises to perform this could be the first half (the second

being pull ups obviously!)

Investigating the Pushup

Used everywhere from the school yard, to the dojo and gym

to the soil and sand of special forces training camps the push

up is rightly love as among the simplest and best exercises


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we could ever perform. Adopt it.

Here's some pushup suggestions to really keep in mind.

* Always use Proper Pushup Kind. A lot people have

picked up bad habits in how we perform our pushups

through recent years. Here's appropriate pushup kind:

1. Hold your self tight and stiff - including your abs. 2. Elbows in a forty five degree angle in the sides of

the body. 3. Take a breath when you lower your torso towards

the ground.


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4. Exhale when you press up. 5. Repeat.

* Engage your Mind while doing Pushups. It is helpful to

visualize your palms bursting through the ground while

doing your pushups as a way to constructing more explosive

power. * Raise your Feet for an Upper Torso Emphasis. Put your feet

on a seat, bed or better yet an inflatable exercise ball to

concentrate the emphasis of the pushup more significantly to

the shoulders and top chest. It will help develop an even

more gratifying physique by the majority of accounts.


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* Do not be Frightened to go High Volume. It is not unusual

for Bodyweight Training enthusiasts every couple of days to

do 100, 250 or even 500 pushups. Discount people who

shout about "over training" from Bodyweight training. It has

proven to give results and is precisely the approach used in

prisons - and in modern military too, to build seriously

powerful and challenging muscle!

Dynamic Dipping

After pushups our next strong torso, triceps and really

absolute upper body builder is the dip. How we choose to


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perform dips is dependent upon our strength levels,

conditioning and what we have in our environment to do

our dips on.

* Parallel Bar Dips. The dip that demands the most starting

strength to start training with. With both hands on two bars

(or handles) you dunk your whole body and press it back

up using your upper body power. Many school yards have

parallel bars to dip from enabling you to really prepare for

free within the sun while forging a powerful upper body.

* Chair Dips. Placing your hands on a chair behind your

back while your legs are extended and heels resting on


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another chair (your body ought to be about "L" shaped) this

offers a simpler dip variation for individuals who find

complete dips too challenging.

* The Atlas Dip. My personal favorite of the dips taken from

the Golden Age powerful guy and physical culture guru

Charles Atlas. Two seats are put in front of you about 20

inches apart depending how wide your shoulders are. While

your system is extended behind you, feet to the ground put a

hand on every chair seat. Perform pushups between the

seats. Atlas indicated way back in 1922 for his students to do

at least 200 a day, working their way up to what he did - 500!

It is a genuinely brilliant exercise many modern trainers are


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not conscious of. It could become a game changer in

building a fantastic looking shoulders, chest and triceps also!

Check it out and I believe you'll be impressed with your

results.

With this particular information rejoice! A fresh chest is

currently right around the corner!

CHAPTER 3 - PULL UP POWER


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When you cannot do a pull up you shouldn't consider

yourself anywhere near being powerful, healthy or in shape.

Because of the modern age of "all show - no go" fitness

machines we have had at least a generation of trainers

doing everything they can to prevent hitting the pull up bar.

Pull downs, rear machines, bands, on and on and on trying

to "repair" an exercise which was never broke in the very

first place. We all understand not to fix things which are not

broke do not we? If not we definitely should!

With that behind us their Bodyweight Training journey may

be started by many with all the requirement to build

strength and power in their pull up skill. This can reap


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enormous benefits - the more pull ups you do consistently

the better you'll look and feel. Ninety days of pull ups

will probably leave you looking to be an action film star

or superhero.

Follow these ideas and also you'll be doing sets of

twenty very quickly!

* Prevent Going to Failure. In building Pull Up power and

strength it has been shown again and again it is best to

prevent going to failure in sets. Always make a

representative or two within the bank. While avoiding going


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to failure instead of blowing out all of your energy on just a

couple of sets do more sets. This will rapidly become huge

leaps in strength despite the fact that this might appear

counter intuitory. Olympic athletes swear by this approach.

Check it out and you will too!

* Pull With the Lats First. Pull with your back muscles

first NOT with your arms. Obviously your lats being

considerably bigger muscles they possess endurance and

more power than your biceps. Use this to your benefit. * Keep Your Elbows Down and Pointing Back. This will aide

you in firing your lats within the motion. Attempt to picture


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elbowing someone behind you in their belly. Like the man

who convinced you to add this exercise to your own

Bodyweight training sessions (only kidding!))

* Get your Chin over the Bar. There isn't any need to really

go chest to the bar like some trainers claim. Anything much

beyond your chin does little to add further to your back

development. Instead consider your chin going on the bar

being a great solid rep.

* Lose Body Fat. The leaner you are the better your pull up

capability can be. Fat people do not do many pull ups and

pull up masters are very infrequently (if ever) fat. Whenever


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you establish a target of putting up enormous numbers on

the pull up bar it is great encouragement within the quest

additionally to get slim. One drive compliments the other

rather nicely!

* Change Up Your Own Grips. When your palms are facing

you okay technically speaking pull ups are. Chin ups are

when your palms are facing away from you. When you're

using a bar that enables your palms to be facing each other

neutral grips are. Do a few sets of each whenever you train

upper body. This will definitely also do amazing things for

your grip strength and help construct your back from

various angles!


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There is certainly no better feeling than being able to hop up

and catch the bar pounding out simple reps of pull ups. It is a

lost art even the huge and powerful in bodybuilding gyms

are generally not able to manage. Place in smart and steady

work and also you'll be leaving jaws open and fielding

questions on the way you built up your new found pull up

power! Don't hesitate to inform them about our guide.


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CHAPTER 4 - WHEELS OF STEEL - LEG TRAINING

WITHOUT WEIGHTS

You might have heard among the ignorant claims it is

impossible to construct strong and aesthetically pleasing

looking legs without throwing half a ton to the leg press

machine or squatting 500lbs. Never mind what that kind of

nonstop pounding often ends up doing for the knees. Ask

anyone who has power lifted or should you not believe me

follow alone heavy bodybuilding leg routines for more than

ten years. I promise many reference a knee surgery or two.


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The excellent news is the fact that legs react exceedingly well

to high repetition training Bodyweight approaches.

Endurance, strength, size and shapeliness are all within

reach doing the following bodyweight exercises only.

Additionally, you will be a lot more prone to remain injury

free! Cannot beat that can you?

* Bodyweight Squat. The basis of your own Bodyweight leg

training routine. Lock your fingers behind your head and

drop glutes to the ground. Burst up. Duplicate. Also called

prisoner squats because of their popularity behind bars

these will build accurate volatile leg power, flexibility and


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endurance too. Aim for a couple hundred a session. A close

friend uses these as his complete cardio workout and

twenty to thirty minutes of Bodyweight Squats a day has

left him cut to the bone! Much cooler than running on a

treadmill that is for sure.

* Bodyweight Lunges. Lunge forward with one going as low

as possible. The knee of the back leg should come close to

touching the floor. Step back to standing and repeat with

opposite leg. A great secondary movement for the

Bodyweight Squat that may fortify your glutes and cut up

your own quads even farther.


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* Toe Raises. Stand on stairs or carton with a single leg. Lift

up on point of the toes engaging your calf muscle. Drop

down as far as possible. Repeat. Switch legs and also do the

same number of repetitions when finished. Excellent calf

contractor at which you need to aim for as many repetitions

as potential.

* Jumping Jacks. I am sure you recall these as a child do not

you? Use cardio tool and jumping jacks as both a leg

contractor. Rather than representatives, place an alarm clock

for a particular time and attempt to overcome it at each

session. Avoid being surprised when your body fat fast

melts away as your lower body stronger and gets more


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toned. Those old physical education teachers in physical

education class appear to have had much more actionable

knowledge than they often are given credit for... additional

evidence that in the area of strength and conditioning

newer isn't continually better. Sometimes falling back on

old near lost procedures represents the accurate cutting

edge in constructing a fresh and better body!

All in all see for yourself what a great leg workout you'll be

able to get using a few pretty simple exercises, focused

with intensity and strength while never touching a weight

or stepping on a machine. After you do, do your best not to


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laugh within the surface of the following person sweating to

the Stair Master or doing 150pound leg extensions. When

you are in on this strong and secret fitness knowledge I will

tell you it is certainly tempting! But do not forget we all

have to start somewhere!


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CHAPTER 5 - BACK AND NECK BRIDGES FROM

THE WRESTLER'S TOOL BOX

It might not be the first thing people check out when you

sun tan in the seashore, however a powerful lower back can

save all types to you of headaches in life. From making you

less injury prone at work or should you participate in almost


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any hard contact sports shielding the backbone, time

spent training the lower back could be rightly thought of

very much like a medical insurance coverage in all the

outstanding means.

A Bodyweight Exercise in the wrestler's tool box - the Back

and Neck bridge offer us the finest of the best lower back

contractors, once again entirely disregarded by mainstream

trainers and fitness gurus. Never use one of these idiotic

back extension machines ever again!


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Here's some ideas regarding the Wrestler's Bridge...

* Attempt to Obtain a First Hand Lesson in Bridging. Before

you attempt to complete your first back bridge to ideally

obtain a lesson from someone with bridging experience face

to face it is necessary. Before you attempt your first go at it

if this is really not possible read somewhat further on the

web, take the hints from using this guide and see a number

of many YouTube demonstrations. When done right they

are more than safe, but having a clear visual lesson in the

appropriate technique is really a must just to make certain

no errors are made.


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* Start with Wall Walks. Stand with your back into a wall

about two feet away. Slowly and arch your back and

securely wall walk down along with both hands continuing

to arch your back. This will condition your lower back for

complete floor wrestler's bridges in a limited while.

* Back Bridge Details. The wrestler's back bridge is when

you arch your back as well as your bodyweight is on your

palms. Hold for time. * Neck Bridge Details. The wrestler's neck bridge is when

you arch your back as well as your bodyweight in on

your own brow and neck. Also hold for time.


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* Shoot for Duration NOT for Reps. With bridging you're

aiming to hold the bridge for longer and longer times at full

extension, instead of working for representatives. This

develops fantastic strength, makes your stabilizer muscles

strong and even helps to develop will power and power of

thoughts. Using a little stop watch or kitchen timer is the

greatest means to raise time under pressure and never

needing to divert yourself counting.

* Always Stretch After Doing Bridges. It is really a wonderful

custom to get into doing "toe touch" leg stretches after back

bridging to ensure you're conditioning both sides


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of the muscles as an injury prevention measure. Take around

five minutes (or you had like) to participate more if in

stretching following your back and neck bridges.

* Skip in The Event You Have Previous Back Injuries. For

those who have earlier lower back problems either skip the

wrestler's bridges or get your own Doctor's acceptable before

you dive in. Remember safety always comes first!

Bridges are backed by pushups, pull ups,. Bodyweight

Training is extremely comparable to old school fight

training. When you get momentum going to not feel as if

you're getting ready for a prize fight and that is a wonderful


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thing it's real hard.

Our challenges might not be in a ring, however a fighting

spirit and sturdy and healthy body makes all of life's

obstructions a lot simpler to beat. I will let you know that

much from hard earned personal experience!


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CHAPTER 6 – CORE OF STEEL

Bodyweight Training has enormous advantages over other

training methodologies in several areas. The most shining of

them is a place that is dear to almost everyone considering


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getting into great shape - developing a strong and ripped

core.

Let us be clear - no other kind of training will give six pack

abs to you as fast and with as as Bodyweight Training

additional little effort.

Bodyweight Training is the best storm for having the core.


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There is many reasons for this - first and foremost your abs

and lower back are trained in almost all of the important

training moves. Pushups, pull ups, Bodyweight squats - they

all help develop their target muscles groups while also being

a bonus carve out your six pack. How's that for win?

Say good bye to the repetitions in any results that

never were never produced by the stupid abdominal

crunch anyway. I suspect you'll miss it!

Here's a look at some Center Bodyweight Training exercises


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which should not be ignored in your path to the abs of your

own dreams...

* The V Up. Also called by old school Bodyweight training

enthusiasts the "Atlas sit up." Lay in your back with your

legs completely extended and curl your upper body up

while also bringing up your legs. Contact finger tips to

toes. This is often somewhat difficult if you're a bit out of

shape - sit ups until a little more core strength and if so

begin with ordinary floor crunches is developed. Be

absolutely certain to add the V ups when possible they are

more than worth the effort.


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* Leg Lifts. Hanging from a pull up bar (which will even

assemble your grip strength) lift your legs to a "L" position

using your lower ab muscles. Beginners feel free to begin

by doing knee until more strength is built instead of total

extended leg lifts. Many don't reach a six or eight pack just

since they have ignored their lower abs.

* Board. Lay in push up position. Come up on elbows and

forearms keeping your body directly tightening your abs

like you're about to be hit within the abdomen. Hold for

time - twenty seconds in a great beginning, working up to

sets of sixty seconds or more.


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* Side Board. Probably the greatest overall exercise for

building strong obliques. Lie in your side and come up in

your elbow keeping your body tight and in a straight line,

tightening your center again as if preparing for a punch

to the abdomen. Hold for time.

* Mountain Climbers. This is really a strong whole body

exercise with an emphasis on abs. It's also as a cardio

technique enormously successful. Go into push up position.

Press up and stay up. Other bringing knees to chest as fast as

possible. Go for time and expect to break a serious sweat.

Mountain climbers are an actual warrior's exercise - if you

need a body that seems like something out of the film 300


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throw it all into your mountain climbers!

Ninety days of Bodyweight Training may well leave you

with a bullet proof center - the kind of abs no machine

could really ever create. Let’s do it!


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CHAPTER 7 - DIET IDEAS AND HOW TO SET UP

YOUR SCHEDULE


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What follows are two areas which are fairly wide open for

Bodyweight Trainers to place their very own individual spin

on things. Diet and the way to create your agenda. I will give

my own thoughts to you, but your own lifestyle and

individual needs may call for something a bit different.

Either way Bodyweight Training as described within this

Guide will receive the job accomplished considerably more

efficiently than any Crunch Fitness circuit of machine

training ever will!

Broad But Effective Diet Ideas

Your diet is dictated by just what kind of shape you are in


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now and what your end goals are. If you're too fat and

looking to become slim clearly your diet strategy isn't likely

to be in line with somebody who's a tooth pick and looking

to put on mass.

* For the Overweight. The main thing would be to establish a

calorie deficit. There is many various methods to realize this

and quite a few "specialization" diet strategies that'll

certainly work for you to reduce your weight. One that is

near miraculous as far as torching body fat goes and fits

perfectly with the minimalist approach of Bodyweight

Training is irregular fasting. I have composed quite


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extensively about it please don't hesitate to look at my work

to the topic and shoot me any questions you might have.

Low (or no) carb diets ala the Ketogenic Diet or Atkins also

have been shown again and create to again solid weight-loss

leads to most dieters should fasting not be your thing.

They're not simple to follow, however they do work.

* For those looking to Bulk Up. If you're looking to put on

mass, up your calorie consumption and make especially sure

you're having enough protein - the building blocks of

muscles. I had suggest aiming for about 1 g of protein per

pound you weigh divide over five or six meals. When

unsure eat (or beverage) more protein!


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The way to Prepare Your Training Program

I am going to propose as you have a shot at Bodyweight

Training and ignore other training approaches, you also

ignore the thoughts on the best way to schedule your work

outs you picked up from mainstream body building and

fitness sources.

Try this instead...

* "A" Days. Full body Bodyweight Training and selection of


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cardio.

1. Warm up and stretching.

2. Push ups. 5 sets.

3. Choice of Dips. 3 sets.

4. Pull Ups. 5 sets.

5. Back Bridges. 3 sets.

6. Bodyweight Squats. 5 sets.

7. Bodyweight Lunges. 3 sets.

8. Leg Raises. 5 sets.

9. Choice of Ab exercise. 3 sets.

10. Choice of Ab exercise. 3 sets.


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* "B" Days. Rest - light stretching maybe cardio depending

on amount of exhaustion and demand to cut body fat.

Now that is hardly the sole option of ways to create your

Bodyweight Training sessions - it is possible to choose to do

your split according to body parts or by various other

criteria, but this simple program sky rockets metabolism and

conditioning levels in everyone I have ever seen use it. Think

beyond the box and give a shot to it before you try

something different. I believe you'll be seriously glad you

did!


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CONCLUSION - THE MIND AS A MUSCLE

(POSITIVE THINKING AND GOAL SETTING)

I am planning to disclose what may be the largest secret of

them all when it comes to developing the body that you

dream about before we stop our Guide. It is not exclusive to

Bodyweight Training, although it will apply to the precious

type of fitness as much or more so than some of the other

many approaches.


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The secret?

That regardless of what your are doing, how hard you're

training and how well you're eating and supplementing - if

your Head isn't working with you rather than against you,

you'll never be living up to your own fitness potential.

Your Head is really a muscle - the most important muscle of

them all in in regards to getting fit fact!

How do we get our Head working with us rather than

against us while Bodyweight Training? Read on and


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discover out...

* The Power of Positive Thinking

Now I am not attempting to go all New Age for you, but

facts are facts - you're a lot more prone to achieve or surpass

your physical targets than when you're drenched in

negativity when you believe positively. This really is before

an occasion and some even use sports hypnosis to plant

positive ideas within their heads to give every advantage to

them potential why professional athletes participate in rabid

amounts of positive self talk. You have never heard of

anyone prior to a huge Olympic event have you?


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participating in negative self talk Of course not.

How do we take advantage of this in our training?

Whenever they pop inside our heads the best manner would

be to first attempt as best we can to block out negative

thoughts. By obeying these with an easy affirmation like

"Every day I'm becoming stronger, quicker, healthier, more

attractive and smarter" we actually establish the basis for

success. Saying the avowal in a mirror first thing in the

morning several times in front of the mirror and before

going to sleep during the night can pay off huge dividends

also!


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At first you might feel somewhat foolish once you use your

affirmations. I understand I did. However, I guarantee you'll

join me in respecting their power, when you see how well

they work!

* Goal Setting and Bodyweight Training

Whenever you establish clear and achievable fitness goals

(rather writing them down) you are programming your

subconscious mind to join within the struggle to get you fit.

While Bodyweight Training invest in an affordable laptop to

utilize for a journal and make certain to write down

monthly, weekly and quarterly training aims.


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Are you currently doing 20 pushups in a set now, but want

to be up to 35 in a set by the end of the month? Write it

down!

Is the aim to lose twenty pounds of fat within the

following ninety days? Write it down!

As long because these targets are realistic and achievable

you'll end up reaching many more of these before you

began to target set. It is the way head works and we should

use it to our advantage whenever possible.


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There two simple approaches will get your own Head on

board as the main muscle of them all. Expect fantastic

results!

P.S. FOR THE ELITE TRAINER - ADVANCED

BODYWEIGHT EXERCISES


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Welcome to the bonus chapter! Are you prepared to try

some more advanced Bodyweight Training exercises?

All these are prepared to take things to another level and

are great for after you establish a fitness and strength

foundation.

The concept Bodyweight Training is merely for the

inexperienced along with fitness newbies is so far from true

it is laughable. Challenge them all to receive their tail off the

leg press, if anyone ever tells you that and get a conflict of

Burpees. Or to leave the Lat Pulldown only and attempt to


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perform a Muscle Up. Should they accept prepare to truly

have a tremendous laugh at their expense!

Integrate these Advanced Bodyweight Training Exercises

into your routine along with the world better beware!

* The Burpee. The Burpee is a favorite complete body

conditioning exercise in addition to cardio contractor.

Beloved by American and British Special Forces in addition

to maximum security prisoners (!!!) world wide. If you can

do 500 in a row you are formally approaching superhuman.

1. Stand up straight feet shoulder width apart.


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2. Drop into a squat. 3. Kick feet back into a push up position. 4. Lower into push up. 5. Push back up. 6. Kick feet into bottom squat position, burst upwards into a

leap extending arms overhead. 7. Duplicate.

* The Hindu Pushup. Also called the Dand this is an exercise

that built explosive power in Indian wrestlers for a

thousand years. It is now employed by mixed martial artists

that are addicted to the total body work out it supplies.

Among my favorites.


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1. Feet to the ground hand in pushup position form a "V"

with body. This resembles Downward Facing Dog

should you be comfortable with yoga. 2. Lower yourself down elbows tucked in as in the event

you were ducking beneath a rope. 3. Immediately curl up your own back like you're coming

up on other side of rope. 4. Return to begin position. 5. Hindu pushups are alike to dive bomber pushups that

you might have found at one time or another.

I saved the toughest for last...


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* The Muscle Up Pullup. Whenever you start pounding out

Muscle Ups you're formally a Bodyweight Training expert

make no mistake. It requires many fit trainers YEARS to

acquire their very first complete Muscle Up. Should you

employ yourself and hit your Pull ups and Dips without fail

it will not take you almost as long, Whenever you're

prepared here's how they're done:

1. Perform a regular pull up, but finish as high as possible.

Ideally the bar ought to be touching your waste. 2. Kick (or "kip" to make use of a CrossFit term) your legs to

provide you added impetus if needed. However you make it


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the aim would be to really get your own body along with the

bar!

3. Immediately perform a press up as in the event you

were on dip bars. Lock out your elbows to get a second

and look at your own astonished admirers. 4. Dip down and up again. 5. Position is pulled up by return to bottom. 6. Repeat. In the event you're able to! 7. Put video on YouTube. You're currently a Bodyweight

Training Jedi!

There is plenty more where these come from, but after the

fundamentals within our Guide and these extras to look


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forward to I believe you'll be active for quite a while.

Nothing feels better than being able to master your own

body and I liked to say thanks for letting me be your trainer

for the procedure.

Stay fit! I am going to be in touch shortly!


How You Can Easily Lose Weight and

Eat All You Want Step-By-Step: this is exactly how I did It!

CLICK HERE NOW

http://tinyurl.com/qagvh6u

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