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 discipline and consistency.

3. Staying...

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 this way, endorphins and dopamine are...

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

Pull ups are the staple calisthenics exercise. This is where it all starts. Everyone should be a master at 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.

Busting 40+ clean "hollow body" push ups...

When Dave came to Los Angeles from Sydney, to specifically train with me, he was not even close to perform any calisthenics skills.

After 6 months of work, here is what he can do.

Check the video here!

If you are in Los Angeles, click here to purchase your intro workout session and schedule a time directly with me at [email protected].

Let's go!

Nicolas

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 doesn’t mean “throw” yourself in the air...

Most people see Calisthenics as a sport to get strong, get lean and learn some skills.

But this is just the tip of the iceberg!

This is also a spiritual endeavor, and no one talks about that.

So I just started a new video series on that topic, with Hatem, a French client of mine.

Click here to watch our first podcast episode!

Nicolas

In the end, what I do is teach a METHOD and a MINDSET.

Progress is a process.

And Jared is one of the greatest example of that.

He's one of the first person I started training when I moved to L.A. in 2015.

He went from a complete calisthenics beginner to a beast.

He now pairs his calisthenics work with other sports like Ju-Jitsu.

Most importantly he knows how to keep going.

Jared makes me proud when I see his amazing progress over the last 7 years!

 Nicolas

You probably heard it before and definitely heard it from me: what and when we eat are the most important factors to stay lean all year round.

No matter how hard your workout, nutrition is the X factor to long term progress.

Today I wanted to share my favorite breakfast in details.

The first thing I do is drink a large glass of water at room temperature. This kicks starts your digestive system and prepares you for the upcoming breakfast.

I then let 20-30 minutes pass before I actually eat breakfast.

This give you plenty of time to cook your morning meal.

I love a good omelette with veggies to start the day. It’s a great way to get your protein and fibers in at the same time.

I’ll mix 3-5 whole eggs (depending on how intense my workout day will be) in a bowl, that I set aside while cooking the veggies.

For those, I’ll heat up some olive oil, turmeric, garlic powder,  in a pan then add some zucchinis, sliced mushrooms, salt, pepper, then add baby spinach when...

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 on protein and vegetables!

There you go! ...

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 

• Diamonds 
• Decline
• Explosive Tuck

Squats 

• Bunny Hops
• Explosive lunges

Hollow body

• Leg flutters

Pull ups

• ZigZags
• Typewriters

Hanging knee raises

• Donkey Kick

Australian rows

• Assisted Front Lever Pulls

Tag me on Instagram when you do those!

@streetworkoutacademy

@onlinecalisthenics

Let's go!

Nicolas

PS: if you are new, click here to become an Online Calisthenics member!