What's The Ideal Body Fat Percentage? The Calisthenics Approach to Sustainable Health

What's The Best Body Fat Percentage?

Did you ever ask yourself that question? I have!

The pursuit of a shredded physique often leads to a singular focus: body fat percentage.

Social media bombards us with images of incredibly lean individuals, raising the question, what's the magic number for achieving that look?

The reality, however, is far more nuanced.

There are healthy body fat percentage brackets: 10%-15% for men, and 15%-20%

But the magic number is not the same for everyone.

It depends on a lot of factors and goals vary: being a man or woman, your age, your fitness background and level and more.

Today let’s explore the concept of body fat percentage, debunk common myths, and show how calisthenics training is a powerful tool for achieving a healthy and sustainable body composition.

Train with me here!

Nicolas

Frequently Asked Questions

1. What is the single biggest focus for ma...

How Long To See Progress With Bodyweight Training?

In a world of instant gratification, it's no wonder that many of us are eager to see results from our fitness endeavors as quickly as possible.

Whether you're just starting your calisthenics journey or you've been at it for a while, you might be wondering: how long does it take to see results from calisthenics?

I started calisthenics at 28 years old. I am now 45.

Calisthenics, like any form of exercise, is a journey that requires patience, dedication, and realistic expectations.

Watch the full video to get a clear idea of how your progress will look like.

Start Your Calisthenics Transformation Here!

Nicolas

Frequently Asked Questions

1. What is the fundamental requirement for seeing results from calisthenics? Calisthenics is a journey that requires $\mathbf{patience}$, $\mathbf{dedication}$, and $\mathbf{realistic}\mathbf{expectations}$.

2. What can I expect during The Early Gains phase (Weeks 1–4)? I will experience $\mathbf{quick}\mathbf{wins}$ and my body will start  adap...

3 Mistakes Calisthenics Beginners Must Avoid

Starting your calisthenics journey is one of the best decisions you can make for your body and health.

But many beginners fail before they even see results.

The reason is simple.

They focus on the wrong things, expect too much too soon, and lack structure.

If you want to build muscle, strength, and control through calisthenics, you need a clear plan.

Avoid these three mistakes, and you’ll progress faster, feel stronger, and stay injury-free.

1. Setting Unrealistic Expectations

Many beginners start training with the wrong mindset.

They expect fast results and lose motivation when progress slows.

You will not master advanced moves like the front lever or handstand in a few weeks.

Calisthenics is a long-term discipline.

Your goal at the start should be consistency, not perfection.

Focus on building the foundation. Learn to move your body with control and awareness. Develop strength in the basics.

Key points for beginners:

...

How to Increase Your Pull-Ups Fast with This Simple Exercise

If you want to increase your pull-up count, you need to build strength in different movement patterns as well.

The most effective way to do that is by adding Australian pull-ups, also called inverted rows, to your calisthenics workout program.

This movement develops your back, biceps, and grip while reinforcing perfect pulling mechanics.

Australian pull-ups gradually bridge the gap between horizontal and vertical pulling.

They build control, shoulder stability, and muscle endurance.

If you struggle to get your first pull-up or want to go from a few reps to double digits, this exercise is a must in your calisthenics journey.

Add these moves to your pull up routine!

How to Perform Australian Pull-Ups

1. Find a bar around waist height.

2. Grip the bar with your hands shoulder-width apart, palms facing down.

3. Walk your feet forward until your body forms a straight line from head to heels.

4. Engage your glut

   ...

How to build strength, burn fat, and save time, all without spending hours at the gym?

In my new video, I’ll show you exactly how to do it with calisthenics.

Whether you’re short on time or just want results without wasting hours, this is for you.

🔗 Watch the full video here and start training smarter.

Let’s get stronger, leaner, and more efficient!

PS: Train with me here!

Forget Size Goals, Train For Strength (Especially if You're a Beginner)

If you’re chasing size in your training without focusing on strength, it’s time to rethink about your goals.

Here’s the truth: if you’re training naturally, without performance-enhancing drugs, or having some prime genetic talent, building real, long-lasting muscle comes from getting strong.

Not from pumping out endless sets of curls or chasing the pump with high reps and light weights.

This isn’t just about opinion.

It’s about how the human body works. So if you’re trying to build muscle, improve your physique, and stay athletic over the long haul, strength training is the foundation you need.

Strength First, Always

As a natural athlete, your body responds to stress that demands adaptation.

That means your muscles grow when they’re challenged with intensity, heavier loads, harder movements, real resistance.

Think less about “looking big” and more about getting strong. Because when you train for strength, ...

Stuck at 1 Pull-Up? Do This to Get More!

You’ve finally done it.

Your chin cleared the bar, your arms didn’t give out, and you felt like a boss for a second.

That first pull-up? Huge win.

But this isn’t the end of the journey. It’s the beginning.

So let’s talk about what to do next and how to level up your bodyweight strength with smart, fun, and effective calisthenics training.

This guide is especially for you if you’re getting into calisthenics as a beginner and want real results, not gimmicks.

Whether your goal is to master more reps, build back muscle, and a healthy posture, this is how you make it happen.

Step 1: Get Really Good at That One Pull-Up

We’re not here to crank out sloppy reps. One perfect pull-up is worth ten half-reps any day.

So focus on:

• Hollow body position: engage your core, keep your legs together

• Controlled movement: no swinging, no kipping, no momentum

• Full range of motion: chin clearly over the bar, arms fully extended at the bot...

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 f...

Still Can't Do One Clean Push Up? Try This!

This is how to get your first clean push up!

The humble push up is one of the foundation of calisthenics.

It is the most universal training movement around the world.

However, a LOT of people do them wrong or can't do them at all!

Just like for any other calisthenics training movements, there is a good progression to work towards good technique and full range of motion.

There are 5 main steps to achieve your first push up.

Watch the full video here!

Nicolas

PS: Train with me here!

Best Pull-Up Equipment for Beginners!

If you’ve been stuck on pull-ups or don’t even have the right set up to start, this is for you.

I just released a new video breaking down the best equipment for pull-ups, from zero-gear hacks to more advanced tools you can use at home or outdoors.

Whether you’re a total beginner or already working on your pull ups, the right setup changes everything.

🎥 Watch the video here and upgrade your pull-up game!

Let’s go!

Nicolas

PS: Train with me here!