Bodyweight Exercise: 10 Principles That Will Get You The Results You Want From Your Training: Bodyweight Exercise, #1
By Ben Herd
()
About this ebook
Learn to exercise effectively at home, using just your bodyweight as your resistance. Remove all the normal excuses, and get the results you want.
Exercise doesn't need to be complicated by information overload. With a solid understanding of the basic rules that underlie what makes exercise work to develop our bodies, anyone can get as strong, fit and muscular as they desire.
In this book, the first in a series that will build your knowledge so that you can get the best results from a progressive, step-by-step approach to your workouts, I present 10 principles that will lie at the core of your training and give you a highly effective checklist to overcome plateaus.
So don't waste any more time on misdirected workout programs. Learn how to start to exercise correctly right from the beginning so that you get precisely the results that you want to achieve through a focused, efficient approach to build your own highly effective workouts.
Related to Bodyweight Exercise
Titles in the series (1)
Bodyweight Exercise: 10 Principles That Will Get You The Results You Want From Your Training: Bodyweight Exercise, #1 Rating: 0 out of 5 stars0 ratings
Related ebooks
Kettlebell Kickboxing: Every Woman's Guide to Getting Healthy, Sexy, and Strong Rating: 0 out of 5 stars0 ratingsTreat Your Own Knees: Simple Exercises to Build Strength, Flexibility, Responsiveness and Endurance Rating: 4 out of 5 stars4/515 Day Keto Meal Plan For Beginners: The Ultimate Weight Loss Challenge Rating: 0 out of 5 stars0 ratingsUltimate Fitness: The Quest for Truth about Health and Exercise Rating: 4 out of 5 stars4/5Body Confidence: Venice Nutrition's 3-Step System That Unlocks Your Body's Full Potential Rating: 4 out of 5 stars4/5Yourdrum Rating: 0 out of 5 stars0 ratingsThe Anti-Diet Approach Rating: 0 out of 5 stars0 ratingsKettlebell Fitness Blueprint: Lean Body, Strong Mind, And 10 More Reasons To do It Rating: 0 out of 5 stars0 ratingsThe Easy Eating Diet Cookbook: 150 Fit Food Recipes for Real Life, to Get Leaner, Lighter and Healthier Rating: 5 out of 5 stars5/5A Guide to Flexible Dieting Rating: 0 out of 5 stars0 ratingsThe Ultimate Nutrition Guide for Menopause: Natural Strategies to Stay Healthy, Control Weight, and Feel Great Rating: 0 out of 5 stars0 ratingsThe Beginner’s Home Workout Plan: A Simple At-Home Exercise Guide to Getting in Shape & Losing Weight Rating: 0 out of 5 stars0 ratingsBeyond Metabolism Rating: 0 out of 5 stars0 ratingsStep-Training Workout: Quick and Effective Workouts for the Whole Body Rating: 0 out of 5 stars0 ratingsWeight Lifting Training: Improving your Overall Health Through Weight Lifting Rating: 0 out of 5 stars0 ratings5-Ingredient Paleo Slow Cooker 50 Low-Carb and Gluten-Free Recipes: Healthy Slow Cooker Rating: 0 out of 5 stars0 ratingsThe SHOW IT LOVE Workout Rating: 0 out of 5 stars0 ratingsThe 4 Season Solution: A Groundbreaking Plan to Fight Burnout and Tap into Optimal Health Rating: 4 out of 5 stars4/5ConBody: The Revolutionary Bodyweight Prison Boot Camp, Born from an Extraordinary Story of Hope Rating: 5 out of 5 stars5/5Fit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose Rating: 3 out of 5 stars3/5Does Back Pain Go Away? 10 Answers To The Most Acute Back Pain Issues Rating: 0 out of 5 stars0 ratingsRunning the Smoke: 26 First-Hand Accounts of Tackling the London Marathon Rating: 0 out of 5 stars0 ratingsThe Paleo Answer: 7 Days to Lose Weight, Feel Great, Stay Young Rating: 0 out of 5 stars0 ratingsThe Running Life: Wisdom and Observations from a Lifetime of Running Rating: 0 out of 5 stars0 ratingsUse Your Smartphone to Lose Weight Rating: 0 out of 5 stars0 ratingsDietless: How To Lose Weight Permanently By Mastering Your Mind And Getting The Science Right Rating: 0 out of 5 stars0 ratingsThe Owner's Manual Workout Rating: 4 out of 5 stars4/5
Exercise & Fitness For You
Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body Rating: 5 out of 5 stars5/5Super Joints: Russian Longevity Secrets for Pain-Free Movement, Rating: 4 out of 5 stars4/5Muscle for Life: Get Lean, Strong, and Healthy at Any Age! Rating: 4 out of 5 stars4/5Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body Rating: 4 out of 5 stars4/5The Calisthenics Codex: Fifty Exercises for Functional Fitness Rating: 4 out of 5 stars4/5The Power of Now by Eckhart Tolle: Summary and Analysis Rating: 5 out of 5 stars5/5Tight Hip Twisted Core: The Key To Unresolved Pain Rating: 4 out of 5 stars4/5The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body Rating: 4 out of 5 stars4/5Felon Fitness: How to Get a Hard Body Without Doing Hard Time Rating: 5 out of 5 stars5/5Weight Lifting Is a Waste of Time: So Is Cardio, and There’s a Better Way to Have the Body You Want Rating: 3 out of 5 stars3/5Convict Conditioning: How to Bust Free of All Weakness—Using the Lost Secrets of Supreme Survival Strength Rating: 4 out of 5 stars4/5The Yoga Beginner's Bible Rating: 4 out of 5 stars4/5Polishing the Mirror: How to Live from Your Spiritual Heart Rating: 5 out of 5 stars5/5The 12-Minute Athlete: Get Fitter, Faster, and Stronger Using HIIT and Your Bodyweight Rating: 5 out of 5 stars5/5Anatomy of Strength and Conditioning: A Trainer's Guide to Building Strength and Stamina Rating: 4 out of 5 stars4/5Resistance Band Workouts: 50 Exercises for Strength Training at Home or On the Go Rating: 4 out of 5 stars4/5Wheels of Life: A User's Guide to the Chakra System Rating: 4 out of 5 stars4/5Super Shred: The Big Results Diet: 4 Weeks, 20 Pounds, Lose It Faster! Rating: 4 out of 5 stars4/5Intelligent Fitness: The Smart Way to Reboot Your Body and Get in Shape Rating: 5 out of 5 stars5/5Shred: The Revolutionary Diet: 6 Weeks 4 Inches 2 Sizes Rating: 4 out of 5 stars4/5The Ultimate BodyWeight Workout: Transform Your Body Using Your Own Body Weight Rating: 2 out of 5 stars2/5Roxane Gay & Everand Originals: Built for This: The Quiet Strength of Powerlifting Rating: 5 out of 5 stars5/5Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week Rating: 4 out of 5 stars4/5The Seven Spiritual Laws of Yoga: A Practical Guide to Healing Body, Mind, and Spirit Rating: 5 out of 5 stars5/5Yoga: 50 Poses and Meditations for Body, Mind, and Spirit Rating: 0 out of 5 stars0 ratingsThe Yamas & Niyamas: Exploring Yoga's Ethical Practice Rating: 5 out of 5 stars5/5
Reviews for Bodyweight Exercise
0 ratings0 reviews
Book preview
Bodyweight Exercise - Ben Herd
When Harry Westhouse and his friends went in search of a place and a treasure lost to history on what they believed would be the adventure of their lives, he never for a moment thought that they would end up fighting just to stay alive . . .
Ever since he was a small boy and his father told him a story about sighting ruins amongst the remote jungle of Burma whilst fighting there during World War II, Harry has dreamed of finding the place whose very existence was curiously denied by the indigenous population.
Now an archaeologist against his father’s wishes, Harry’s research has led him to believe that the place his father saw could not only rewrite the history books of Burma, but could yield rich rewards for him and his friends that no one else even suspects exist.
But the risks are high. Harry knows Burma is a country off limits to outsiders and that the Indian-Burmese border they must cross to reach their destination is a potential war zone. If they are to succeed, they must remain unseen, hidden in the jungle.
Yet the jungle is not as deserted as they had hoped. Very quickly disturbing occurrences show them that they are not alone, and events see them separated and running for their lives as they become witnesses to murder. Meeting a foe they could never have anticipated, they must fight for each other to survive as the past and the present collide to make them pay for what they have found.
Brilliant story, can't wait for more from this author.
IAN HAMBLY-BROOKS, Amazon review
Thrilling book, full of suspense and kept me on my toes right till the end. Highly recommended!
YIKAI ZHANG, proprietor of ManimalZYK
Kept me hooked from start to finish and loved the many plot twists throughout. Very exciting storyline.
CHRIS RICHARDS, Amazon review
Table of Contents
Introduction: Why I have decided to write these books
Why bodyweight exercises only?
Some necessary information
Principle 1: Set Goals: Using the SMART approach
Principle 2: Simplicity is Key: Do fewer exercises better
Principle 3: Consistent Frequency
Principle 4: Progressive Overload
Principle 5: Correct Form: Focus upon this before anything else
Principle 6: Mental Focus: Using the mind to improve your results
Principle 7: Patience: Learn to listen to your body
Principle 8: Periodisation: Balancing exercise with rest and recovery
Principle 9: Different Approaches: Eke out every gain from each exercise
Principle 10: The Importance of Strength: Train specifically for strength from
time to time to gain more size
Conclusion
References
Appendix 1: Why building max strength will also help to build endurance
Review Request and Future Titles
Also by this author
Introduction: Why I have decided to write these books
Health and fitness: a simple phrase describing something that should be simple in execution to achieve and maintain. But there is a problem.
The fitness community, whether experienced online, or in person, can be a very confusing place. Nearly everyone seems to have a different opinion regarding what works or what does not to achieve the best results regarding any number of things, whether this relates to what exercises to perform or even a specific way to perform any given exercise.
Similarly, nutrition can easily be mistaken for a minefield, fraught as this subject is with varieties of diet too many to count.
Both of these problems can be quickly encountered by simply doing a quick search on YouTube, for example. This will quickly reveal a number of different approaches to the same exercise topic. And this begs the question of anyone willing to use their own decision making skills of analysis applied to what they are watching—rather than just going along with it because the experts or the maker of the video says so—to ask:
‘So, what actually works best?’
Or, ‘Who should I believe?’
Then there’s the whole problem of how strong a frightening number of people appear to be on YouTube. YouTube seems to be filled with self-made gymnasts or powerlifters, performing feats of strength most of us can only dream of, or at least currently believe we will never be able to perform.
Disheartening? It can be. Or, as I prefer to approach this problem, inspirational. After all, we are all human. We all have the same basic attributes gifted to us from birth, so why, if these people can do these things, shouldn’t everyone be able to? Everybody is capable of fantastic things. Provided you put your mind to it and allot the suitable amount of hard work and dedication to your efforts, anything is achievable.
However, there is also another problem that the presence of all these experts raises. This is the main one that I intend to address in this book in as simple but as effective a manner as possible: the distraction caused by information overload.
It is certainly a good thing that so many people are willing to share what they know. But all too often what is being shared are just different programs or personal opinions, causing people to constantly skip from one workout to another in an elusive search for the one that will someday give them the results they desire.
This, to me, seems like a fundamentally wrong approach. Just acting on anything out of blind faith, or misinformation, is going to fail.
Success comes from true understanding of why you are doing something, and in the case of exercise, I believe this means that everyone needs an understanding of the fundamental rules or principles that will make any form of exercise or workout program work. More importantly, it helps to know why you are doing something a particular way so that you can stick to it with conviction. This is what I will give you in this book.
But what qualifies me to do this, you might ask?
Well, I believe I have a very useful perspective from which to approach the problem facing all of us, myself included, of how to develop the necessary strength to get to these perhaps seemingly unreachable levels of strength. I am a qualified personal trainer too, but even more important than that, I believe, is personal experience. In this regard, I believe that I have a useful insight that many trainers don’t have into the hurdles many people—especially those that have never been exercise fanatics or gym bunnies—face in getting strong and fit, or indeed even where to start. So this book can be used by those both new to, or more experienced in exercise, to stop both groups making unnecessary mistakes due to information overload.
Essentially, I have always been into ‘keeping fit’, as many people would say, since my early teens. There is a wonderful saying that when we are young, we are made from rubber and magic. In other words, we can recover from anything, and get away with