What Effort Actually Looks Like
What Effort Actually Looks Like!
Here is a picture of myself, that I snapped right after a good effort. As you can see I am sweating heavily.
It's clear that I did produce an effort, that my metabolism is going to speed up and that my body will benefit from that process.
The problem is that a vast majority of people who "workout" don't actually produce much effort while working out.
They get little to no progress as a result.
Getting actual results requires 3 things:
1. Producing an intense effort to stimulate muscle growth
You HAVE to sweat AND BREATHE heavy during your training session. This is the ONLY way to burn fat.
This does not mean you have to be drenched in sweat at the end of every workout but you should definitely see some water drops on your forehead at some point in your training.
2. Being consistent with it
Training for a few weeks or months is simply not going to work.
Make a plan for years to come and follow a plan that will STRUCTURE your...
Boost Your Hormones With Calisthenics
Boost Your Hormones With Calisthenics!
You might not be aware of it, but Calisthenics is the best hormone booster on the planet!
Here is a (non-exhaustive) list of how calisthenics makes our lives better overall.
1. Endorphins
Endorphins are responsible for that great post workout feeling. They are the chemicals in your brain that help you cope with pain and feel good overall.
Below is a list of some of the many benefits of endorphins.
- Reduced depression
- Reduced anxiety
- Improved self-esteem
- Regulation or modulation of appetite
- An enhanced immune response
- Reduced pain
Training daily calisthenics is a great physical challenge where NO WORKOUT IS EASY. It is an amazing endorphins booster!
2. Dopamine
Dopamine a mind boosting neurotransmitter that is released after we reach a goal.
Since calisthenics is nothing but a succession of small goals, this is the perfect practice to release dopamine on a daily basis.
Higher endorphins can actually lead to higher dopamine production; in...
3 Calisthenics Things You Should Be Able To Do
3 Calisthenics Things You Should Be Able To Do!
The standard goals, for anyone who takes calisthenics training seriously, is to be able to perform as follow:
- 1+ clean muscle up
- 20+ clean pull ups
- 40+ clean push ups
The Muscle Up
This move is calisthenics in a nutshell. It requires lots of skills and strength to achieve.
So performing this movement with clean form will prove a few things: you have great pulling strength, mobile and strong shoulders, great pelvic strength and overall proprioceptive skills.
Pull Ups
Anyone who can achieve 20+ clean pull ups shows great athleticism.
This requires endurance, full back and grip strength, core strength, shoulder mobility, and coordination.
Make it your standard.
Push ups
The humble push up is the most popular fitness movement in the world. Everyone has done them at least once in their lives.
...3 Actionable Tips For Better Results With Calisthenics!
3 Actionable Tips For Better Results With Calisthenics!
Want to get better results with calisthenics training?
This may sound easy but start by doing this:
Tip 1: Have an idea of what you are going to do at your training session.
I personally like the pulling, pushing, legs training split.
I also have a secondary layer added to this where I plan reps and volume, isometrics and skills, mobility and prehab to stay long term injury free.
Tip 2: Focus on intention on every rep
When I say that, you may think, “of course we need that!”, well the reality is most people don’t actually do it.
When doing 10 reps, most will start losing will power after 7 or 8 reps, sometimes before that, when they get “tired”. Their mind starts to focus on saving energy rather than get those extra reps as clean as possible.
Focus until the last rep. Have the “intent” even if you fail your last rep!
Tip 3: Train with “speed”
This...
3 Actionable Tips To Be Lean All Year Round
3 Actionable Tips To Be Lean All Year Round!
Want to be lean all year round?
Let’s skip the fluff and go straight to the actionable quick tips that you can implement immediately.
Besides the obvious “train hard” tips, it all comes down to how you eat.
Quick Tip 1: Start the day with a BIG glass of water
This helps kick start your metabolism and digestive system in the morning.
I do it EVERY DAY. It feels great to start the day with a fresh glass of water.
This literally wakes up your body.
Quick Tip 2: Get a big NUTRITIOUS breakfast
Getting your calories in in the morning is the best way to control hunger throughout the day.
I have kept a lean body for the last 10 years doing so.
Quick Tip 3: NO carbs after 6pm
Narrowing down the daily carbs intake window helps promoting an earlier carb intake such as breakfast.
This in return mimics a slight intermittent fasting bracket, which helps keep a slight daily calorie deficit.
After 6pm, go heavy...
10 Calisthenics Movement Variations To Diversify Your Workouts
10 Calisthenics Movement Variations To Diversify Your Workouts
My previous post details a 3 day workout program you can do anywhere, anytime.
This is very useful to workout "on the go".
Ideally (not a deal breaker) you have a pair of workout rings and/or some resistance bands with your when you travel!
Today i wanted to share 10 movement variations, so you can mix it up within the 3 day plan I sent last time!
Use these variations to create different workouts.
You can alternate each set or focus on one particular variation, depending on your goals and current level.
Push ups
Squats
Hollow body
Pull ups
Hanging knee raises
Australian rows
Tag me on Instagram when you do those!
Let's go!
Nicolas
PS: if you are new, click here to become an Online Calisthenics member!
How To Train Calisthenics "On The Go": 3 Day Workout Program
How To Train Calisthenics "On The Go": 3 Day Workout Program!
Traveling to get some good time off, we all love that!
However most people also fall off their good habits when doing so. Some lose their healthy rhythm, trading it for more drinks, less exercises and less sleep.
We’ve all been there.
So here is a great, 3 day full body calisthenics workout program.
You can do anywhere, with minimal or no equipment at all.
Day 1: Push-Legs-Core
- Push ups 10 to 1 (hold every last rep at the bottom with pelvis tilted in). Hold every last rep at the bottom.
- Squats 1 to 10 + hold every last rep for 5 sec
- Superset push and squat: 10 push up/1 squat - 9 push/2 squats - 8 push/3 squats etc...
- Hollow body hold x 1 min + Superman x 1 min
Day 2: Pull-Legs-Core
- Pull ups: 10 to 1 (or front band pulls, you can do a 15 to 5 pyramid if doing front band pulls as they are easier than pull ups). Hold every last rep at the top.
- Elevated hips raises: 1 to 10 + hold every last rep for 5...
Free Checklist: Do This Every Day
Free Checklist: Do This Every Day!
I used to be quite disorganized when trying to figure out how to get strong and lean on a daily basis.
Not anymore!
Today, I follow an embarrassingly simple 3-step process to workout and stay lean all year round. I spent months trying to tweak this process because I knew that I will be repeating it hundreds of times to come.
Here’s the 3-step process that I make sure to follow now!
A good routine every coach should have is a solid routine to follow when it comes to building muscle, staying lean and improving skills all year round.
Over time, having a streamlined process to do that will benefit you tremendously:
- You will stay lean and strong all year long
- You will build the mindset for the long term journey
- You won’t have to worry about magical ab workouts and diets.
Let’s break things down.
Here are 3 things you should do to get year long...
The Reasons Why You Should Do Calisthenics
The Reasons Why You Should Do Calisthenics!
Let us not beat around the bush. As some of you may know, I am a Calisthenics - Bodyweight movement expert. I help people like you with getting strong, lean and see results for years, not just a few months.
So I will be sharing with you 3 reasons why you should do calisthenics and embrace holistic health.
More importantly, I will be helping you to make a solid decision of whether you want to get serious results with calisthenics or just keep spending your time browsing the internet for free videos and endless 4 week bullsh*t programs.
The thing is, my calisthenics course is NOT suitable for everyone. That’s the truth.
I know of so many people who were only slightly interested in calisthenics and wanted quick "tips" to achieve goals that take years of learning and practice... but they never got anywhere because they did not dig deep enough to truly understand why calisthenics and bodyweight movement are so important.
After...
All My Favorite Calisthenics Articles In One Place
All My Favorite Calisthenics Articles In One Place!
Here are some of my favorite calisthenics and holistic nutrition articles I've written for you that you may find useful.
Calisthenics Workout
Holistic Nutrition
Mobility
But if you only could consume one piece of training from me...
Sign up for my online course, and start at the level that works for you.
- Within this intensive and comprehensive multi-level course, I cover everything you need to know, to achieve your goals, step by step, day by day.
- Beware, this course is not some shallow half-baked piece of training, it is hundreds of videos, workouts, ebooks and workshops of value-packed calisthenics goodness.
- I have spent 15 years of my life trying to learn everything I can about calisthenics...
