JG CALISTHENICS PRESENTS

BECOME A LEAN
MACHINE WITH EASE
A FULL STEP-BY-STEP CALISTHENICS BEGINNER
GUIDE

TO PACKING ON SLABS OF MUSCLE & SHREDDING

EXCESS FAT
WHILST USING NOTHING BUT THE POWER OF YOUR OWN
BODYWEIGHT!
 DISCLAIMER
The information provided in this eBook is presented as a guide from

good intention, but no results are guaranteed. Results can vary

from person to person based on the applications from what is

included in this eBook.

When downloading Become A Lean Machine With Ease, you here

by acknowledge the risks associated with using this information.

You therefore agree to not hold the author or representatives

accountable for any injuries, damages or results of improper use of

this information. The author will not be liable for your actions, and

you thereby use this information at your own risk.

Please consult a licensed health care professional before using this

information, as the general advise within this eBook is by no means

any substitute or replacement for the advise provided by a

specialist.

Copyright © JG Calisthenics 2018. All rights reserved worldwide.

 IMPORTANT NOTE
Right - I know you just can't contain yourself right now before

reading this book, but as Canva (the site I used to create this

ebook) have recently launched a new editing software, any

hyperlinks within this book will not work as of this date.

As quoted by the brilliant Ja of the Canva Support Team: "The new

Canva editor is still in its early stage and the team is working hard

to improve its overall user experience."

To compensate - I have created a separate document in which

you can be re-directed to the desired site from the 'Resource

Sheet' I have sent you along with this book within the email you
received to download this ebook.

So if you're unsure with anything such as exercise guidelines

and progressions, please see the separate resource sheet for
more details. THANK YOU!
 INTRODUCTION
WHAT'S CRACKING, MY FRIEND! I'm so pumped to be sharing this

with you today.

If you're less aware with who I actually am - HI, I'm Jake. It's a
pleasure to meet you!

I started my fitness journey in January 2016. After twisting my pelvis

from playing sports, I became more insecure with how I looked, so

decided to buy a bench and a set of dumbbells to workout at

home. (I was very skinny, so was too scared to go to the gym!)

After a few months, I grew the balls to buy myself a gym

membership. However, after several months of lifting weights

repetitively, I searched for solutions. The methods and protocols I

was following did produce some results, but I was NEVER happy

with the way I felt or looked. (If you have ever followed 'bulking'

and 'cutting' cycles - I'm sure you can relate!)

In January 2018, after recovering from a groin injury I suffered

during a football match, I decided to go all out in this unique style

Calisthenics - where one uses their own

of training:

bodyweight as their form of resistance.

Ever since then I have been able to solve my own problems by

developing strength and muscle whilst simultaneously shredding off

unwanted fat in a way that finally made me extremely happy and

satisfied.
During this time I have been consistently pumping out content on

YouTube and Instagram in order to help others reach their goals

within Bodyweight Training faster. I also do this whilst guiding

them over the barriers in which I've had to suffer from myself.

Self-progress is great, but nothing beats the satisfaction you gain

from making a positive impact on others' lives and goals!

In this ebook I have compiled together all the tools and guidelines

you need in order to transform your body at home with minimal

equipment in a simple format that is extremely easy to follow.

There's no need to keep up with the guess work my friend, as I've

done it all for you. ENJOY!

(PS - keep moving forward!)

 THE BIG 4
1. Workout Routine

2. Nutrition

3. Recovery

4. Guidance

The above are the 4 most critical elements when it comes to

building muscle and losing fat with bodyweight training.

Think of it like a chair, and each component making up 1 leg of the

chair: if all 4 are in check - you're most likely making some damn

solid gains. KEEP IT UP!

If one of the legs are missing however (e.g. poor nutrition), the

chair becomes unstable. Progress may still be possible, but it will

be far slower than your genetic potential.

And lastly, if two of the four legs are missing (e.g. poor nutrition

and inadequate rest) - you're basically f*cked! If little to no

progress is being made on a weekly basis, you're missing at least 2

of these 4 components.

NOT TO WORRY THOUGH, MY FRIEND - as everything I lay out in

this ebook will enable you to smash all 4 components with ease.

LET THE GAINS COMMENCE!

 PART 1 - THE LEAN MACHINE
WORKOUT ROUTINE
WARM-UP ROUTINE

No matter how many times you hear it: YOU NEED TO WARM UP

BEFORE EVERY WORKOUT! In short - a suitable warm up routine

will warm up the temperature of the body; and more specifically,

the muscles. This leads to better chemical reactions in the body

and improves the oxygen delivery to the working muscles. As a

result, fatigue reduces, and gains increase! The number 1
reason people tend to injure themselves is because of not warming

up properly, so if you don't want to run the risk of snapping your

sh*t up - continue to read on!

1. Reverse Snow Angels (10 reps)

2. Wall Push Ups (10 reps)

3. Air Squats (10 reps)

4. Hip Thrusts (10 reps)

5. Mountain Climbers (10 reps - Each Side)

6. Fire Hydrants (10 reps - Each Side)

The key with these exercises is to complete each repetition at your

own pace. Remember - this is only a warm-up, NOT a full blown

workout! Once you've completed all 6 exercises - you're ready to
crush your workout!

For full details and guidelines - make sure to watch the full
warm-up routine on my YouTube channel, where I demonstrate
each one of these exercises in more depth.
 WORKOUT ROUTINE
As there will be a variety of readers using the book (unless no-one

ends up interested in it!), a 'one-size-fits-all' template will simply be

inadequate to enable you specifically to gain the results in which

you desire. For that reason - I have divided this workout routine into

3 levels: Level 1 being for the complete beginner (we all have to

start somewhere!), and Level 3 being the late beginner / early

intermediate athlete.

PLEASE select an intensity that is best

Before you dive into this -

suited for your current strength level, as performing exercises

that are either too easy or too hard for you will inevitably result in a

lack of results as you may also run the risk of facing injuries.

*TRAIN YOUR MUSCLES, NOT YOUR EGO!*

LEVEL 1 WORKOUT:

1. Scapula Pull Ups (3 Sets, 6-15 Reps)

2. Incline Push Ups (3 Sets, 8-15 Reps)

3. Deep Squats (3 Sets, 8-15 Reps) - slow tempo

4. Knee Raises On Floor (2 Sets, 10-15 Reps)

5. Single Leg Bridges (2 Sets, 6-12 Reps Each Side)

6. Side Plank Raises W/ Knees Tucked (2 Sets, 8-15 Reps Each Side)

*Rest 1-3 Minutes Between Each Set*

LEVEL 2 WORKOUT:

1. Assisted Chin/Pull-Ups (3-4 Sets, 6-12 Reps)

2. Push Ups (3-4 Sets, 6-12 Reps)

3. Uneven Squats (3-4 Sets, 6-12 Reps Each Side)

4. Hanging Knee Raises (2-3 Sets, 8-15 Reps)

5. Table Top Bridges (2-3 Sets, 6-12 Reps)

6. Side Plank Raises (2-3 Sets, 8-15 Reps Each Side)

*Rest 1-3 Minutes Between Each Set*

LEVEL 3 WORKOUT:

A1. Chin/Pull-Ups (3-8 Reps)

A2. Decline Diamond Push Ups (6-10 Reps)

Sets - 3-4

Rest - 2-5 Minutes

B1. Archer Squats (6-10 Reps Each Leg)

B2. Table Top Bridges W/ Feet Out Further (8-12 Reps)

Sets - 3-4

Rest - 2-3 Minutes

C1. Pike Push Ups (6-12 Reps)

C2. T-Raises (10-15 Reps) - add weight if desired (SLOW TEMPO IF

NO ADDITIONAL RESISTANCE IS AVAILABLE)

Sets - 2-3

Rest - 1-2 Minutes

D1. Hollow Body Knee Raises (6-12 Reps)

D2. Arch Body Raises (8-12 Reps)

Sets - 2-3

Rest - 1-3 Minutes

*Two exercises back to back = a superset, meaning you rest until

you have completed 1 set of each exercise. For example - A1.

perform your set of pull ups, A2. perform your set of push ups

straight after your pull ups without resting. Once both exercises are

completed - that's 1 full set done. Rest as required before moving

onto your next set.*

As this is a full-body routine, we must allow at least 36-48 hours in

between each workout for our muscles to fully repair and re-build

stronger tissues after being broken down from the previous

workout session. Once protein synthesis levels return back to

baseline (estimated to be 36-48 hours after workout), we can then

resume our next workout.

A full-body routine is best performed 3x a week on non-

consecutive days in order to maximise protein synthesis and

recovery (the 2 most important factors contributing to muscle

growth!).

Examples of a weekly full-body routine:

- Monday, Wednesday, Friday

- Tuesday, Thursday, Saturday

- Wednesday, Friday, Sunday

- Thursday, Saturday, Tuesday

- Friday, Sunday, Wednesday

You should get the picture by now!

The best workout routine you can follow is the one you actually

stick to, meaning it is strongly encouraged to schedule your

workouts on days that best suit your lifestyle. CONSISTENCY

TRIUMPHS ALL!
Within this section you will see I have attached a link to each

exercise I have listed within each workout routine. These links will

direct you to a tutorial that demonstrates how to perform each

exercise properly for optimal results. Technique is everything when

it comes to bodyweight exercise, therefore if you're unsure with

SEE THE LINK TO THE EXERCISE YOU WANT TO KNOW

anything:

MORE ABOUT!

KEY REMINDERS:
1. FORM IS EVERYTHING - quality > quantity, my friend. Your
muscles can't count, so focus more on how well you're performing

each repetition rather than how many you're doing!

2. DON'T RUSH - skipping progressions leads to long-lasting

plateaus and frustrating injuries. As a wise man once said: "Long

term consistency triumphs short term intensity." (Bruce Lee)

3. WORKOUT TIME IS YOUR TIME - I'm sure whatever it is on your

phone can wait an extra hour to browse at. When your mind is

forced to focus on several things at once, the quality of each task

completed diminishes as a result. (Focus, my friend. Focus!)

 PART 2 - THE LEAN MACHINE
NUTRITION GUIDE
Oh gosh - now it's time to outline one of the most overcomplicated and

misunderstood topics within planet Earth: FOOD.

Nutrition is actually extremely simple when you just stick to the

fundamentals, so let me briefly summarise this broad concept as best I

can:

Nutrition is defined as: the process of providing or obtaining the food

necessary for health and growth. (cheers Google!)

Nutrition can also be referred as 'energy', and these come in the form of

'calories'. Calories are the components of energy that are made up in the

foods we eat and are also later expended when carrying out our day-to-

day activities. So basically - calories is what keeps us alive really!

As calories are the components of energy we consume and expend, our

net balance of calories will therefore determine what happens to our

weight. For this example, lets assume that my TDEE (Total Daily Energy

Expenditure) is 2500 calories:

- If you consume more calories than you expend, you will gain weight.

This is also known as a 'calorie surplus'. (So if I consumed over 2500

calories per day, I would gain weight + body fat.)

- If you consume less calories than expend, you will lose weight. This is

also known as a 'calorie deficit'. (For me to lose weight and drop body

fat, I would therefore need to consume less than 2500 calories per day.)

- If you consume an equal amount of calories in which you expend, your

weight will remain the same. This is also known as 'calorie maintenance'.

(If I consumed 2500 calories per day, my weight would stay the same.)
When the goal is to lose body fat, the only way in which this
can occur is by remaining in a consistent calorie deficit. As our
body uses our energy stores as fuel (the main sources being:

proteins, glucose, and fats), our body will use up more of those

energy stores to compensate for the lack of calories consumed for

maintaining the current state of the body. Due to the calorie

deficit, the human body will use up more of its energy sources, and

so when there's extra fat stores in the body, the individual will

therefore lose body fat as a result overtime.

(And that my friend is fat loss explained in a nutshell. Nothing more,

nothing less. You can do all the fancy ab workouts you like, but

without a calorie deficit in place, you will NEVER lose body fat!

However, as a calorie deficit will also mean that the body will

want to use up our protein stores as extra fuel, it is imperative that

an adequate amount of protein is consumed from our 'diet' on a

Protein is the
daily basis in order to prevent muscle breakdown.

building blocks of muscle, meaning we must be getting in our

protein on a daily basis to continue making those gains!
Within nutrition there are 3 main macronutrients: protein,

carbohydrates, and fats. Proteins and carbs (cos I'm too lazy to

type the whole thing) contain 4 calories per gram of mass,

whereas 1 gram of fats contains 9 calories. Now before I go any

further, I just want to say 3 things:

- FATS DON'T MAKE YOU FAT - healthy fats are essential for the
production of testosterone and maintenance of your hormones,

and if your hormonal functions suffer, everything else will suffer,

meaning healthy fats such as eggs, nuts, etc are imperative in

favour of muscle growth and fat loss!

- CARBS DON'T MAKE YOU FAT EITHER - carbohydrates are our

main source of energy, and a steady supply of glucose to the brain

is crucial in order to keep it functioning. You can only imagine how

everything falls apart if your brain isn't working right!

- YOU DON'T NEED THAT MUCH PROTEIN - after acknowledging

the fact that protein is the building blocks of muscle, I'm sure you

may have gained the exact same thought in which I did when I first

heard this myself: 'ah, so if I eat more protein, I build more muscle,

right?!' Short answer - unfortunately not, my friend. Consuming too

much protein can actually have a negative effect on our kidneys,

and besides: when you consume too much protein, it's just

converted into glucose and later wasted out of the body. If you

ever wondered why you needed the toilet so much after suddenly

consuming more protein everyday - now you know why!

Another factor you must consider when it comes to nutrition is the

fact that there is more than one way to skin a cat! Whether that
be a ketogenic diet, intermittent fasting, vegan dieting, low fat,

high fat, low carb, high carb, green day, red da- you get the

message now!

The fact of the matter is -there's several ways to approach

nutrition and still gain results from it! I personally gain the best
results from eating very similar meals 3x a day everyday, whereas a

friend of mine prefers eating 5-6x a day where every meal is

different everyday! She loves tracking macros, whereas I go

borderline insane when I try and weigh my foods to the exact

gram! Nothing is wrong with my approach, nor is there anything

wrong with my friend's approach, but whatever style you choose to

follow, just make sure your nutrition plan consists of these essential

elements:

1. Try to eat as much clean, unprocessed foods as possible -

avoid drinking your calories (unless its a delicious smoothie full of

healthy fruits & vegetables!) or anything that'll leave you

unfulfilled. Yes, treat yourself from time to time, but what truly fuels

a healthy body and guarantees results is good nutritious whole

foods!

2. Eat a balanced portion of proteins, carbohydrates and fats

throughout the day - I like to follow the 'portion size method',
where I'll have a portion of protein, carbs, and fats for breakfast

lunch and dinner. If anything goes unplanned (e.g. inadequate

protein), I just simply re-adjust the portion sizes within my meals. (I

know - how frickin' simple, ay!)

3. Get in plenty of micronutrients too - getting in your Vitamin D
from the Sun alone won't cut it unfortunately! Make sure you're

consuming plenty of fruits and vegetables in order to fuel your body

with the essential vitamins and minerals it needs to maintain a

healthy body and grow stronger. (Plus - micronutrient dense foods

contain the highest level of nutrients per gram of mass. For example

- a handful or two of spinach can significantly increase the bulk of

your meals; and it'll only add 5-20 calories in the process...that's a

bargain if you ask me!)

4. Make sure you're consuming enough protein - 0.7g-1g protein

per pound of bodyweight has been shown to work best for an 'active

athlete'. If you follow steps 2 and 3 accordingly, you should be

consuming enough protein anyway!

5. Eat foods in which you ACTUALLY enjoy - the only way you will
sustain your nutrition plan is by actually enjoying the foods you eat.

'Superfoods' and such are just a lame old myth brands will sell to you

in order to get more cash in their wallets. It's a shame to see so many

guilty and innocent individuals falling for some of these ads you see

on TV, but it just goes to show how easy it is to be fooled in this

fitness industry when your knowledge isn't up to par. DON'T WORRY

THOUGH - as now you know better!

6. Eat at times in which best suits your lifestyle and preferences

- carbs at night don't make you fat, overeating does! Like with your

workout routines: the best nutrition plan you can follow is the one you

actually stick to. Fitness should ENHANCE your well-being, not

deteriorate it, meaning if you're darting in from work in order to jug

down your '6pm protein shake for extra muscle growth' - somethings

not right. Follow a plan that works for you personally and STICK TO IT,

because life becomes so much easier when results become more

and more effortless!

 MY MOST SIMPLEST NUTRITION PLAN THAT
GOT ME IN THE BEST SHAPE OF MY LIFE
BREAKFAST
- 1 Cup of Oatmeal w/ Skim Milk

- 1 Scoop of Whey Protein (Chocolate

Brownie Flavour - can't go wrong!)

- 1 Serving of Blueberries

- 2 full tsp's of Peanut Butter

- 1 Banana

- 1 Apple

LUNCH
- 4 Slices of Brown Bread

- 1 Tinned Can of Tuna

- 1 Serving of Cucumber (80g = 1 of your

5-a-day!)

- Dash of Lettuce

- Dash of 'Lighter than Light Mayo' (yes, I

did just say 'dash' twice)

- 1 Handful of Almonds

DINNER
- 1 Breast of Chicken w/ 'Season-All'

Seasoning

- 2 Eggs

- 2 Servings of Peppers

- 2 Servings of Onions

- 1/2 Tin of Tomatoes

- 1 Handful of Spinach

- 1 Small Cup of Brown Rice

And yes, you did just read that right - my nutrition plan was

seriously that simple! Although I may have made some adjustments

some days (i.e. Turkey Breast instead of Chicken Breast, Nuts

instead of Almonds, an Orange if there were no Apples left), all I

did from there was just eat the same portion sizes and tracked my

progress on an on-going basis.

As my goal was to gain 'relative strength' (how strong you are

relative to your bodyweight), I therefore needed to be in a

moderate/small calorie deficit (to drop excess fat) whilst eating an

adequate amount of protein, carbs, and fats in order to provide my

body the fuel required to gain strength and muscle.

I would measure my progress based on what I observed on the

weighing scales and how well I was performing in my
workouts. (Progress pictures are also great, as the weighing
scales never reveal the full picture!)

- If everything was going smoothly (i.e. unchanged weight whilst

progressing in my workouts would imply I'm building muscle &

dropping body fat simultaneously), I wouldn't change a thing.

- If I saw my weight was increasing or decreasing and my workouts

were suffering, I would either gradually increase or decrease my

calorie consumption to compensate and go from there.

- If my weight was dropping but my strength was increasing, that

was a bonus!

Although this approach is

substantially against the status quo

of 'eating out of a small tub of

chicken, rice, and broccoli' every 2-

3 hours, I'm fairly confident to say

that my approach has paid its

dues...
But remember what I said earlier, my friend: THERE'S MORE THAN
ONE WAY TO SKIN A CAT!

Some people such as myself like to keep their nutrition as simple as

possible, whereas others (i.e. chefs who love cooking) gain the

most results and satisfaction from eating different meals every day.

THE BEST NUTRITION PLAN YOU CAN FOLLOW IS THE ONE YOU
CAN STICK TO. IN OTHER WORDS - IF A NUTRITION PLAN IS NOT
SUITABLE OR SUSTAINABLE FOR YOU PERSONALLY, PLEASE
DON'T TRY AND FOLLOW IT!

Earlier I mentioned that I don't track my calories or macros.

Although I did track my macros through MyFitnessPal for over a

year, I simply stopped because I felt it was beginning to reduce my

quality of life. (Seriously - I couldn't eat anything unless I logged it

into the app and knew the exact amount of calories and nutrient

content before hand!)

With that said - I do believe that my personal approach to nutrition

is far easier due to my past experience and knowledge with

nutrient content and portion sizes. As a beginner - if you are

clueless when it comes to nutrition and how to structure your meals,

I highly recommend using MyFitnessPal and experimenting

with it for a good amount of time.

It will make nutrition far easier and simpler in the short term, so if

you don't wish to track your macros forever, you can easily go by

your own knowledge (as I do myself) without the use of an app to

help you track your progress. If you want to track your macros

regardless - keep doing it, my friend, as sticking to what works for

you personally is what will always deliver optimal results!

As I don't want this section of nutrition to turn into an entire

monologue, I've provided as much content as possible in the

simplest format in order for you to approach your nutrition in a way

that is healthy, enjoyable, and sustainable. If you ever wondered

why you see some people gain a stone after following an

aggressive crash diet, it's because their original plan was missing

at least 1 of these 3 elements!

If you're still unsure with anything in regards to nutrition -

check out my YouTube video, where I cover 'nutrition in a
nutshell' in the space of just 10 minutes. This will help you gain
a further insight as to what's required to become a lean
machine with ease!
 PART 3 - THE RECOVERY MACHINE
Remember the 'chair theory' I spoke about earlier, with ' recovery'
being one of the 4 critical elements for muscle growth and fat

loss? Well - this is where most people tend to slip up!

I remember when I first started working out - I would blast the living

sh*t out of my muscles (particularly my chest and biceps) for 2

hours straight every workout. For someone who had just started

training, my training volume was the equivalent to a Pro

BodyBuilder with 10 years of training experience under their belt!

After several weeks of training this way, I hit a BIG plateau. After

following an 'all-or-nothing' mentality for far too long, I crashed at

full speed like a Ferrari would into a brick wall. (Yeah - now I see

why I never got an A in English Literature...)

I was completely blown out. Whilst feeling mentally exhausted due

to my CNS failing to recover sufficiently, my physical state began to

deteriorate too. My effort levels were above 100%, but now I was

getting weaker every workout. "What the hell is going on?!" I

constantly asked myself.

After researching my issues on Google whilst checking to see my

biceps hadn't lost any size in the process, I came to the most

startling conclusion:

MUSCLES GROW DURING REST, NOT DURING WORKOUTS.

TRAINING THE MUSCLES WILL STIMULATE MUSCLE GROWTH,
WHEREAS RECOVERY PERIODS IS THE TIME IN WHICH MUSCLE
FIBRES ACTUALLY RE-BUILD AND RE-GROW STRONGER!
I sat there itching my head. "Surely not. There's no way this can be

true?!"

As I was completely exhausted from over-training, I thought: "Ah -

what the heck. I might as well try it out. What have I got to lose?"

After a week's rest from deloading (which I'll discuss later), I reduced

my training volume and followed a full-body routine 3x a week; with a

primary focus on getting stronger in compound exercises. The result: I

MADE HELLA GAINS!

PROGRESSIVE OVERLOAD + REST = GAINS

(If you're currently studying Chemistry at school - I know you may

already have a lot of formulas to revise, but write this one down at

least 5x so you never forget!)

Although progressive overload is imperative in order to build bigger

and stronger muscles, inadequate rest will consequently lead to

insufficient recovery, meaning progress will be hindered
significantly. In contrast - lying on your sofa watching Netflix all day
in order to 'maximise recovery' when you only workout once a month

will not cut it either!

Although progressive overload (the gradual increase in workload to

the muscles overtime) is the number 1 factor to muscle growth,

improving the quality of recovery methods will also further increase

testosterone levels and reduce cortisol levels. If you're unaware of

'cortisol', it's basically the stress hormone in our bodies. When cortisol

levels are high, muscle breakdown is more likely to occur, and

hormonal function suffers too. When our goal is to pack on slabs of

muscle and shred off excess fat, this is very counterintuitive for our

goals!
As the topic of recovery alone would only turn this ebook into a full

blown textbook, here are a few simple (but very effective!) methods

you can implement into your lifestyle in order to boost recovery, and

ultimately - BOOST GAINS:

1. Train Hard, Sleep Harder - ironically enough, we're actually most

'anabolic' during deep periods of sleep! Consistent periods of 7-9

hours of good quality sleep a night will have a significant carryover

effect to the quality of your workouts. This is fairly self-explanatory:

get in your sleep, my friend!

2. Keep Your Nutrition On Point (that includes on rest days too!) -

our bodies run off the nutrients we fuel it to expend the energy

required to function. In simple terms: quality nutrients = quality gains!

Don't use rest days as an excuse to eat sh*t, as you'll certainly feel it

the next day. (Trust me - full blown cheat days have led to me sitting

on the toilet for up to half an hour the following day...YIKES!)

3. Active Rest - as the majority of us spend prolonged periods of time

practically every day sitting down, passive rest is counterintuitive from

both a physical and mental health standpoint. If you're a fan of yoga,

do some yoga! Low intensity activities such as walking everyday have

also shown to increase aerobic capacity without anaerobic pathways

being taxed. If your endurance improves, an increase in work capacity

will therefore lead to greater strength gains when training...meaning

MORE GAINS. (If you ever wondered how Olympic Gymnasts have the

lung capacity of a frickin' fish - they walk a lot too!)

4. Deload Weeks - after training intensely for several weeks, the
CNS (Central Nervous System) begins to deplete. As the body's

ability to accumulate fatigue overtime also diminishes, this is where

plateaus can become very common after several weeks of intense

training. To compensate - a week's rest from training will provide

the sufficient rest required for your body to fully recover and

replenish for the next training cycle. From my experience - the

absolute WORST thing you can do is to continue training during

periods in which your body is over-worked and over-trained. If you

experience symptoms such as a stall in strength gains, loss of sleep

quality, and reduction in cognitive function: REST, MY FRIEND!

Deload weeks tend to occur once every 6-12 weeks depending

on the individual, so PLEASE keep that in mind if your plan is to 'go
hard or go home' everyday for the rest of your training career; as it

won't end very well at all. Athletes tend to pick up devastating

injuries that set them back and out on the sidelines for several

months as a result of over-training. (Apologies if that thought

scared you for a second, but sometimes it's the only way I can get

certain individuals to take my advise seriously!)

For more effective methods and protocols to boost your

recovery, check out my YouTube video where I cover 5
methods to build more muscle with Calisthenics...during rest!
 BONUS - THE SECRET STRATEGY TO
BECOMING A LEAN MACHINE WITH
EASE
Last October (2017), I injured my tendon adductor (around the groin

area) during a football match. As a result, I did what most people

would do when they have an injury: STRETCH!

After 8 weeks out of football and making close to 0 recovery gains,

I decided to see a Physio. I told him everything I had done, how my

workouts were improving, then my injury would worsen, etc. I then

spoke about how I 'stretched my groin everyday' too. Matt (my

physio) slowly turned his head from his laptop and grinned. He

shook his head whilst laughing with sincere: "Bless you, Jake. It's

great that you've tried, but passive stretching is really overrated.

Flexibility is useless if you can't actually use it under tension!"

I sat their in disbelief. I thought about arguing back, but as a man

who had been the physiotherapist of the London Irish Rugby Team, I

decided to slam my ego aside and just follow the expert himself.

Matt guided me through a 6 week rehabilitation course that

included ZERO stretching, and after that, I was back into training
and playing football again; stronger and more flexible than I ever

was before.

Around this time I was recommended a book called 'Convict

Conditioning' from a friend of mine (cheers, Marcos!) - the lost

secrets of supreme strength through bodyweight training. Although

I'm sure my physio is unaware of CC, the concept of 'flexibility' all

made sense to me after finishing the book.

 TENSION FLEXIBILITY - 'THE LOST ART OF
HEALTHY JOINTS & A FLEXIBLE, STRONG BODY'
This routine I am about to share with you is also known as 'The

Trifecta'. This secret strategy (shared in Convict Conditioning) has

enabled people such as myself to become flexible and mobile

whilst 'oiling the joints' in a way that delivers blood flow to these

areas through 'synovial fluid'. If you currently suffer from chronic

pains and aches (such as in the lower back), doing this short

routine 2-3x a week will eliminate all those issues for good!

THE TRIFECTA

- Bridge Hold Progression: 20-40s

- L-Sit Hold Progression: 20-40s

- Twist Hold Progression: 20-40s

In the space of 5 minutes, you would've stretched and strengthened

your entire anterior chain, posterior chain, and lateral chain in just

THREE exercises! These isometric contractions will improve

mobility, flexibility, and provide blood flow to poorly supplied
areas such as the joints...ALL. AT. THE. SAME. TIME.

You can do this sequence either on rest days or after workouts,

just ensure that these 3 exercises stimulate your body, NOT

exhaust it. Completing 'the trifecta' properly will aid recovery and
improve your active flexibility that is required within bodyweight

exercises. Training to fatigue and exhaustion on the other hand

however will have a complete opposite effect. This is not a

workout, so there's no need to do the hardest progression your

body can possibly handle!

Now some of you may be thinking: "Jake, how the heck do I do this

routine?"

Oh boy - I really am the man with all the answers today, aren't I?

If you'd like a FREE Flexibility Routine For Calisthenics

Beginners, make sure to check out the YouTube video of mine
where I guide you through this in further detail and depth.

(A subscriber of mine used to suffer with poor mobility such as

around their arms and shoulders, but after watching this video,

those issues no longer exist!)

And of course - this section of the book could not be finished

without praising Paul Wade himself: the man who wrote Convict

Conditioning. I know you are most likely not reading this Paul, but if

you somehow are: "thank you. This routine alone has solved all my

chronic pains and aches I've picked up in the past, and this insanely

minimalist approach has provided me incredible results in such a

short space of time!"

Search: 'Convict Conditioning' if you're further interested in

reading books 1 & 2 - they're well worth a read!
 GOOD THINGS COME TO AN END

As you have come to this stage of the book, now you should be

confident with all the tools you need to become a lean machine

with ease.

It was a pleasure to compile this ebook together for you to benefit

from. I have failed many, many times, but thankfully for you: this

book takes all the pain, frustration, and guess work out for you!

- If you enjoyed this book and have benefitted from it, PLEASE let
me know via email or social media. If you even have a

transformation photo/video of yours as a result of following my tips

& methods, sending me your progress would help me out A TON!

(Nothing is more satisfying to me than having a positive impact on

others' lives and helping them reach their goals faster!)

- If you know that any of your friends or family members would

benefit from this book: DON'T BE GREEDY, GET THEM ON THE

GAINS TRAIN TOO!

- For any queries, questions, or concerns in regards to this book and

Calisthenics in general: I DON'T BITE! Ping me an email or send me

a DM through one of my social media platforms. My mission is to

help people like you to reach your goals faster within bodyweight

training - help me out by letting me help you, my friend!

But as that's enough of me today, I hope you enjoy the rest of your

day, and as always...

KEEP MOVING FORWARD!

JOIN THE MOVEMENT + CONTACT SOURCES:
ONLINE COACHING: https://www.jgcalisthenics.co.uk/online-

coaching

EMAIL: jake@jgcalisthenics.co.uk

YOUTUBE: JG Calisthenics

INSTAGRAM: jg_calisthenics

FACEBOOK: JG Calisthenics

SNAPCHAT: jg_calisthenics

CREDITS:

- canva.com (eBook Designer)

- Convict Conditioning: by Paul Wade ('The Trifecta' Routine)