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...

Should You Do 100 Reps All at Once or Throughout the Day?

If your goal is to build strength and muscle with calisthenics, you need to get real about how you train, and when.

A question that a lot of people ask me is: Should I do 100 reps in one go, or spread them out throughout the day?

The answer is simple. If you’re training for hypertrophy, muscle growth, you need to concentrate your effort.

That means doing your reps in a dedicated workout window, not scattered across 12 hours.

Let’s break down exactly why this matters, and what you should be doing instead.

For Hypertrophy, Timing Matters

Muscle growth thrives on intensity, fatigue, and focused effort.

The stimulus needs to be strong enough to signal your body to adapt. That’s what triggers hypertrophy.

When you perform 100 reps across multiple sessions in the day, you're not creating enough mechanical tension or fatigue.

You’re staying fresh, and that’s the problem.

Training like this is better suited for general moveme...

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!

I Couldn’t Stand Up. Now I’m Back!

I’ve been MIA for the past couple of months, 8 weeks to be exact.

The reason? An injury that took me out harder than expected.

For context, since 2015, I’ve only taken two real one-week holidays.

Even when I’m traveling, I keep my training consistent, even if I do less, I still go at it every day.

I’m a firm believer that momentum matters.

It’s easier to keep going than it is to start over. That mindset has guided me since 2008.

But in summer 2024, I made a mistake.

I spent three months obsessively training for a one-arm pull-up.

My right side was cruising, but I overworked my weaker left arm.

By November, I had developed tendonitis in my left forearm. So I pivoted my training.

I shifted focus to lower body work, 3 sessions per week, blending volume days and biomechanics sessions.

I paid special attention to hip internal rotation and adduction, aiming to improve my mechanics for running and overall performance.

I also increased my running...

Still Can't Do a Pull Up, Try This!

Pull ups are the gold standard of upper body strength.

They’re challenging, humbling, and wildly rewarding.

Whether you’re already training or just getting started, mastering the pull up is a must.

Your back is the biggest muscle group in your upper body. Ignoring it isn’t an option.

And nothing targets it better than a well-executed pull up.

But most people don’t know how to actually train for one.

So here’s a clear, progressive path that works, if you follow it with consistency.

Let's get your first pull up, step-by-step.

Watch the full video here!

Nicolas

You Don't Need Creatine, Here is Why!

Let’s get this out of the way: creatine isn’t evil.

It’s not poison.

It’s not going to instantly ruin your life.

But if you’re just starting out in fitness and diving into beginner calisthenics, it’s definitely time to rethink why you’re even reaching for that creatine tub in the first place.

Creatine is found naturally in foods like meat and fish. Your body also makes it on its own.

That’s right, your liver, kidneys, and pancreas are already hard at work turning it into creatine phosphate, which your muscles use for quick energy.

It’s basically your body’s own little energy booster when you’re sprinting or doing short bursts of intense effort.

So why are you taking creatine again?

Oh right, to get bigger. To look ripped. To be stronger.

Cool. But… why? Are you a professional athlete getting paid to perform?

Or are you just trying to look good in the mirror?

If the answer is vanity, you’re heading down the wrong road.

Here’s the thing:...

Want to build more muscle in less time?

If you want to start calisthenics but don’t really know where to begin, this is the video you’ve been waiting for.

In my new YouTube episode, I break down exactly how to build your first calisthenics workout routine from scratch.

Whether you’re a complete beginner or just getting back into training, this is the blueprint you need.

👉 We cover:

• The ideal full-body workout structure
• Supersets to build strength fast
• Time-based training for burn and results
• Core movements that actually work
• A 3–4 day split to structure your week
• Plus: recovery tips, progressions, and how to make gains without hitting a wall

This is the real-world strategy I use with my students, and now you can use it too.

No fluff. No equipment required. Just smart programming and consistency.

🎥 Hit play and get started today:
Watch the full video now →

Let’s get to work!

PS: Train with me here!

Why Everyone Should Be Doing Calisthenics, Especially Beginners

If you think calisthenics is outdated or only for military training, think again.

Calisthenics for beginners is one of the most accessible, effective, and empowering ways to build full-body strength, no gym membership or equipment required.

Whether you're just starting your fitness journey or looking to master your bodyweight, beginner calisthenics workouts offer the perfect foundation.

Here’s what you need to know and how to get started with a beginner-friendly routine.

What Is Calisthenics?

At its core, calisthenics is a form of bodyweight resistance training that improves strength, mobility, balance, coordination, and endurance.

From squats and push-ups to planks and lunges, you’re probably already doing basic calisthenics exercises without even realizing it.

It’s an ancient method of training that has stood the test of time, requiring nothing but your own body to develop athletic ability, functional strength, a...

4 Brutal Calisthenics Exercises for Explosive Leg Strength

Who says you need weights to build powerful legs?

If you think calisthenics leg workouts are all about air squats and high-rep lunges, it’s time to step up your game.

You can develop serious leg strength, mobility, and endurance with just your bodyweight—if you train the right way.

This isn’t your average leg day.

These exercises demand control, mobility, and resilience, making them ideal for anyone looking to build real-world strength. Ready to push your limits? Let’s go.

1. Bulgarian Split Squats

Why you need them: If you want a single exercise that works your quads, hamstrings, and glutes while challenging your balance and mobility, this is it.

The Bulgarian split squat forces your front leg to do all the work while improving flexibility and unilateral strength.

How to do it:

• Elevate your back leg on a bench or sturdy surface.

• Lower yourself until your back knee nearly touches the ground.

• Keep ...