How To Be Motivated On A Monday?

The answer is simple: you don't need motivation!

While motivation is the golden ticket that everyone is looking for, the hard truth is that it does not exist.

So you can keep searching, but you are wasting your time.

Instead, look for inspiration!

This can come from anywhere: watching your favorite athlete train or play a game, observing animals and insects move with perfection, learning more about your favorite sport or workout system etc...

Pro athletes don't need motivation, healthy and fit people neither.

Their common treat is discipline. And ANYONE can build up to it.

Neuroscience shows that discipline creates motivation, not the other way around.

"Doing the thing" (discipline) will always beat "thinking about the thing" (motivation).

If you are brushing your teeth every day, it means you can build the habit of working out every day.

If you are a beginner, start at your own level, where you make every minute of your workout count and pus...

How To Deal With Low Energy Days

Those days come in cycle. Here is another tip I use when that happens.

I believe we create our own energy, and that it’s up to us to make the best of what we have.

The way I deal with lower energy days is by reducing the overall amount of reps I do during a workout, and focus on intensity exclusively.

I mean that I try to not let my "low energy feeling" days keep away from doing some type of explosive work along the way.

I'll reduce the volume and pair it with some lighter work.

In this last muscle up set I did, I did not have the gas for more that 3 proper reps.

So I focused on what I was able to do. I added straight bar dips reps and partial pulling reps as well as isometric holds to make the set as demanding as possible.

To recap here is a set you can repeat 3-10 times:

• 3 Muscle ups
• 5 Bar Dips
• 3 Partial Pull Flies
• 5 Second Deadhang

You can also mix this superset with other supersets. This method applies to any movement or set.

Here ...

From Calisthenics Beginner To The Muscle Up in 2 Years!

One of my client has achieved his first MAJOR goal since 2021.

The mighty muscle up! 

Watch the progression video until the end!

He started at the very beginning, with the Online Calisthenics Level 0 workout program, and has made so much progress in 2 years.

He went from a complete beginner that could barely do 3 mediocre pull ups to achieve the all mighty muscle up, with very decent form, in 2 years!

Let's note that in the meantime, he also torn his ACL and meniscus playing soccer and we went through a few month of rehab training in 2022.

The key is to visualize your big goal and set every small steps that will lead you there.

Then stick to the plan, consistently.

Achieve ALL your calisthenics goals like Antal and get coaching here!

Survival of The Fittest? Really?

It’s bullsh*t.

In the real world, it’s the most adaptable that survive.

T-Rex are extinct while small rat-looking mammals that lived underground for thousands of years now dominate the world.

Insects and octopuses are adaptation masters which have been around for hundreds of millions of years.

The biggest guy does not always win when endurance come in play.

David beat Goliath.

Even Thanos loses at the end!

You get the point.

You have to be “agile” in the way you approach things in order to finish on top.

It’s great to be the fittest too, to have the perfect plan, with the perfect timing and nutrition intake that goes along with it. Last but not least perfect sleep.

However, it just does not really happen in real life, thus the need to adapt to the conditions we are facing at that exact moment.

We all have unexpected changes of situations that occur from time to time.

The key is to know how to handle those changes.

So while you should alway...

You Don’t Need To Be 8% Body Fat

Getting big, diced and shredded is the most common goal for most people, wether when they are getting started with fitness or already on the workout train.

But it’s a very far off, sub-optimal and inefficient way to approach training.

My goals are multi-dimensional:

1 - Lean mass and muscle density improvement

If you are 10-15% body fat (for men) or 15-20% (for women), you are a healthy individual. And more likely to perform better at ANY sport than someone under the 8-10% mark. Make sure to focus on muscle density and a fast metabolism. Yes you want to be lean, no you don’t want to be malnourished. 

2- Performance based results

Your real-life capabilities – from sprinting to pull-ups, dips, and handstands – are an authentic reflection of your overall well-being. Mastering essential strength, athleticism, and skill-based activities showcases your true potential.

3 - Form and Mobility Enhancement

Aiming for better form and greater mobility is a ...

How to Start Calisthenics Alone?

Well first of all, you might not be as alone as you think!

There are LOTS of people doing calisthenics all year round.

All you need is to get a good beginner calisthenics workout program and go to the park near you regularly. You can also just do it at home! 

Or maybe there is a free-form workout area at the gym you go to, if you live somewhere that gets cold and rainy, or too hot to workout outside. You can also bring on any relative you’d like to initiate to your practice as well.

With all those options, you will start meeting and being surrounded by people that do calisthenics too!

When it comes to training, start with a focus on the main calisthenics foundation movements: pull ups, push ups, dips, squats and hinges.

Build all your workouts around these foundations and get good at it.

Make sure you workout your full body at least 3 times a week. Ideally up to 5-6 times a week when you become intermediate!

Here is my FREE Calisthenics Worko...

Is Calisthenics the Best Form of Fitness?

Absolutely, without a doubt.

And I can explain.

The origin of the word calisthenics traces back to ancient greek and literally means “Beautiful Strength”. 

During that era, mastering bodyweight movements was synonymous with achieving true physical power, and even gladiators honed their prowess through these techniques.

I view calisthenics as a central discipline encompassing all movements that solely rely on the body's intrinsic abilities.

Sprinting, running, dancing, swimming, boxing, martial arts, animal movement, and so much more are part of “Beautiful Strength”.

It’s the most complete and free form of training: you train resistance and cardio during 70-80% of your training sessions. 

The exception occurs when you train skills. 

Calisthenics can be defined as bodyweight training and street gymnastics system with it’s own practice code, form and tricks. 

You do not need any equipment at all to start and even to get good at it. 

If ...

The Real Secret to Happiness?

You might have heard of dopamine, a hormone that plays a vital role to “feel happy”.

Dopamine neurons, the brain cells responsible for producing the neurotransmitter dopamine, have long been associated with reward, motivation, and motor control. However, recent research has uncovered surprising functional diversity within these neurons, challenging previously held assumptions. A groundbreaking study utilized cutting-edge techniques to delve deeper into this diversity and shed light on the distinct roles of different dopamine neuron subtypes.

Unraveling the Complexity

In this study, researchers investigated dopamine neurons through a molecular lens, focusing on subtypes defined by specific gene expression patterns. One previously known subtype, characterized by the expression of Aldh1a1, was found to exhibit functional diversity within itself. This prompted researchers to employ single-nucleus transcriptomics, a technique that examines gene expression w...

Don't let anything stop you.

You have to build your own mindset, and you can not wait for it to just happen.

Calisthenics training is a great metaphor for life. Use it or loose it. 

When I had to deal with an injury on my right hand for close to 3 months, I wasn’t able to train any real calisthenics pulling or hanging during that time.

So i focused on everything else (pushing, core, legs). 

I was seeking feedback from my body when pain lowered down. Working out promotes overall healing.

I was focusing on how my movements were affected by my limitation and how I could work around it. 

Whatever movement you can not perform because of an injury, here are some tips to keep going:

• Work what's around the injury
• Work on the side or part that is not injured
• Focus on overall compound movement training
• Substitute full body movements with light band exercises alternative

In this muscle up video, my right injured pinky finger is healing and almost not squeezed at all.

I am testing...