4 Things That Are Killing Your Calisthenics Fitness Gains

4 Things That Are Killing Your Calisthenics Fitness Gains!

Today, we're going to discuss the 4 things that are killing your gains.

The first reason why most people fail to see results is simply that they don't train enough. Many of us start our training journey in one way or another, and it's often recommended to begin slowly, gradually increasing the intensity. Starting at a manageable pace is not a bad idea, but once you've familiarized yourself with the movements and techniques, it's crucial to push yourself further. You don't have to train for years to witness progress; instead, aim to increase your training volume and speed as soon as possible. Both factors play a significant role in achieving results. Allow me to provide an example of a recommended workout, specifically designed for beginners and intermediates, known as the Level 1 Workout in our program.

The Level 1 Workout consists of six training sessions per week, which is a reasonable frequency for those who are genuinely committed to success. It's important to note that training six times a week doesn't mean you have to follow the same routine every day. Instead, focus on increasing your metabolism and signaling your body to burn calories and repair itself during rest. Volume and speed are crucial elements to consider during your workouts. Whether you follow our online plans or design your own workouts, ensure that you strike a balance between form, volume, and speed. Once you've learned a particular movement or exercise, keep repeating it and progressively add more to challenge yourself. There are various ways to increase volume, and I'll be happy to share those techniques with you.

The second reason for limited results is insufficient speed during training. Regardless of the exercise you perform, set the intention to execute it with speed. This doesn't mean compromising form; rather, focus on moving swiftly while maintaining proper technique. The speed at which you perform your exercises significantly influences your future results. Incorporating slow and controlled movements can be beneficial for advanced individuals aiming to build muscle mass. However, if you're still in the intermediate stage and seeking consistent progress, training with speed is essential. Athletes in various fields, such as sprinters, leverage speed training to enhance their performance and achieve a lean physique. By combining slow and fast muscle fiber activation, you can optimize your results. I can't stress enough how important it is to prioritize speed in your training regimen.

Now, let's shift our focus to nutrition. It goes without saying that training without proper nutrition won’t be effective. To achieve a lean and shredded physique, it's crucial to maintain a calorie deficit. Many individuals struggle to enter a calorie deficit, but it's the only effective way to reduce body fat. Keep in mind that fat accumulates and diminishes throughout the body in a consistent manner. Applying a calorie deficit, alongside intense and high-volume training, will teach your body to burn fat efficiently. So, make sure you consume fewer calories than you expend daily. Even a small deficit will gradually lead to a downward trend in body fat. I encourage you to give it a try and witness the results firsthand.

In terms of food timing, it's essential to structure your meals appropriately. For example, prioritize a substantial breakfast, followed by a moderate-sized lunch and a smaller dinner. This strategy helps you establish a calorie deficit more quickly and effortlessly. Avoid skipping breakfast, as some might suggest, and instead, adopt the recommended approach. Properly timing your meals and adhering to a calorie deficit is a highly efficient method to achieve results, burn fat, and maintain a lean lifestyle.

We must also consider the quality of the food we consume. Opt for nutrient-dense, high-quality foods that nourish your body. Avoid ALL processed food. The focus should be on incorporating wholesome ingredients that provide essential nutrients, rather than relying on processed or empty-calorie foods. Choosing nutrient-rich options will support your overall health and fitness journey.

Lastly, it is crucial to prioritize sleep to get results. The significance of sleep cannot be overstated as it plays a pivotal role in the recovery process and muscle growth. It is during the night when your body experiences substantial gains. Therefore, ensuring sufficient sleep is as simple as it gets. To optimize your sleep quality, aim to sleep before 11 pm and target a total of 8 hours of sleep. Pay particular attention to the most vital sleeping hours, which are between 10 pm and 2 am. Strive to align your sleep schedule as closely as possible with this pattern to maximize its benefits. Remember, ample and well-timed sleep is an essential component of your journey towards success.

To wrap it up, the primary reasons why individuals often fall short of their fitness results are insufficient training, lack of speed during workouts, inadequate nutrition and sleep.

By addressing these factors, we can enhance our progress and achieve better outcomes. 

Remember to increase training volume and speed, prioritize proper nutrition with a calorie deficit or maintenance depending on your goals, time your meals effectively, and choose quality, nutrient-dense foods. 

Sleep 8 hours a day. 

Incorporating these principles into your Calisthenics fitness routine will undoubtedly yield significant and sustainable results.

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