How I Keep Body Fat Low Without Counting Calories!

How I Keep Body Fat Low Without Counting Calories!

Let’s talk about something that’s been around for centuries, gets hyped on social media every January, and still confuses a ton of people: fasting.

Is it healthy? Will it help with calisthenics? Does it mean starving yourself and being miserable all day?

Yes, yes and no.

If you're new to calisthenics and curious about intermittent fasting, or just looking for a way to reset your body, without going on some weird juice cleanse, keep reading!

Step One: Chill. Start Simple.

If you're new to fitness, carrying extra weight, or still figuring out what a push-up really feels like, don't worry.

You don’t need to jump into a 24-hour fast tomorrow and workout while dreaming about pancakes.

Start with a 12-hour eating window.

Example: Eat between 8:00 AM and 8:00 PM. That’s it. You’re fasting the other 12 hours (mostly while sleeping).

Do this consistently for a couple of weeks, and your body will start adapting naturally. Once it feels easy, try trimming the window down to 10 or 8 hours.

Intermediate or Advanced? Time to Level Up.

If you’ve been training for a while, eating clean, and already know your way around a set of dips or pull-ups, it’s time to tighten things up.

Here are two solid daily intermittent fasting windows that work for athletes and active people:

• Option A: 8:00 or 9:00 AM – 5:00 or 6:00 PM

• Option B: 12:00 PM – 9:00 PM

Pick whichever fits your schedule.

Morning trainer? Go with A.

Evening warrior? Option B will serve you better.

Pair this with your calisthenics workouts, make sure your meals are protein-packed, and you’ll stay strong, lean, and mentally dialed-in all day.

The 24-Hour Fast (It’s Not That Scary)

Once you’ve built some fasting experience and feel confident with your daily window, try a 24-hour fast.

It’s exactly what it sounds like: you eat dinner one night and don’t eat again until dinner the next night.

Here’s how I did it:

7:30 PM to 7:30 PM. No food. Just water, maybe some tea, and the occasional deep breath to tame the hunger waves.

In the end, it doesn't have to be 24 hour exactly.

I like to do 22-23 hour fasts, as it fits my schedule better when I do it.

Yes, you’ll get hungry, but it comes in waves, usually lasting 10–15 minutes. You ride them out, drink some water, go for a walk, stay busy. It passes.

I stayed active. Trained clients. Played paddle. Did a light calisthenics session. And you know what? Dinner tasted 10x better than usual.

More importantly, I felt amazing afterward, clean, clear, and in control.

You learn the difference between cravings and actual hunger.

That’s a superpower.

How Often Should You Fast Like This?

You don’t need to do 24-hour fasts every week. In fact, please don’t.

I do them once every 3-4 months, whenever I feel like my body needs a little reboot.

Think of it like spring cleaning… but for your metabolism.

Longer fasts (2–3 days or more)? Skip ‘em. You’re not a monk in a cave. Keep it short, safe, and intentional.

The Real-World Benefits

Here’s why fasting works so well with calisthenics:

• You get better at listening to your body.

• Your energy becomes more stable throughout the day.

• Your digestive system thanks you.

• You train lighter and move better (especially on an empty stomach).

• You stop mindlessly snacking between reps.

The goal isn’t to suffer, it’s to feel in control.

Fasting teaches you that your hunger doesn’t have to control you. And when you do eat, your body actually knows what to do with the food you give it.

Pair that with bodyweight training, good sleep, and solid hydration? That’s a powerful combo.

If You’re New, Here’s Your Move:

• Start with a 12-hour fast: 8 AM to 8 PM

• After 1–2 weeks, reduce your window to 10 or 8 hours

• Stick with daily intermittent fasting for at least a month before trying a 24-hour fast

• Focus on real food: protein, fats, veggies, fruit, and water

• Keep training consistently with a smart calisthenics workout plan

And remember: you don’t need to “perfect” it.

You need to practice it. This is about building lifelong habits, not chasing short-term fads.

Wrap-Up: Should You Try Fasting?

Yes. Try it. But do it right.

Fasting isn’t magic, and it’s not a punishment.

It’s a way to reset, reconnect with your body, and create space for smarter eating habits.

Nicolas
Founder, Online Calisthenics

P.S. Ready to move better, eat smarter, and train with purpose? Train with me here!