How to Lose 20 Pounds Forever in 3 to 6 Months

Let’s be honest, losing 20 pounds isn’t rocket science. It’s simple: eat right, move more, and stay consistent.

The tricky part? Actually sticking to the plan.

But here’s the good news: it’s NOT hard.

You’ve got this, and I’ll show you how to crush it in just 3 to 6 months.

Step 1: Fire Up Your Metabolism with Calisthenics

If you want to lose fat, you need a workout plan that actually works.

Do calisthenics: your ultimate weapon for building muscle, burning calories, and feeling stronger than ever.

Here’s the plan:

• Beginners: Train every day or every other day. Alternate between long, intense sessions (1 full hour) and shorter ones (10-20 min HIIT). Keep it fresh!
• Full body workouts: Start with full-body workouts if you are just getting started. You’ll build strength and burn fat efficiently. Include a mix of pulling, pushing, legs and core movement for each workouts.
• Advanced crew: Time to level up! Dedicate your week like th
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Calisthenics Leg Workouts for Beginners: Build Strength Without Weights

Leg day is where champions are made, and yes, that includes in calisthenics.

Strong legs don’t just look good, they power up your entire fitness game.

Whether you’re chasing explosive sprints, jaw-dropping jumps, or just better balance, it’s time to give your lower body the attention it deserves.

Let’s dive into how to level up your calisthenics legs with smart, effective training.

Just Starting? Build Your Base!

If you’re new to calisthenics, your mission is clear: train consistently and master the basics.

Leg strength doesn’t happen overnight, but with the right plan, progress is inevitable.

Here’s how to structure your week:

• Option 1: Monday, Wednesday, Friday, and Sunday (optional).
• Option 2: Monday, Tuesday, Thursday, and Saturday.

Every workout should include pull, push, and legs, a triple threat that hits your entire body. Don’t repeat the same workout two days in a row.

And, most importantly...

Your Next Challenge Awaits: Master Level 4 Calisthenics

Are you ready to push your limits?

The Level 4 Calisthenics Workout Program is here, and it’s designed for those who are serious about taking their strength, endurance, and skills to the highest level.

This isn’t just another routine, it’s the hardest workout plan available on the Online Calisthenics app.

It’s time to put everything you’ve learned into action and prove what your body is capable of.

What Makes Level 4 Unique?

Level 4 is not your typical workout plan. This program combines advanced strength-building exercises, endurance training, and skill development into a comprehensive two-week training cycle.

Unlike earlier levels, this time, the plan is delivered as a straightforward PDF document.

Why? By now, you should already know the movements, the names, and the proper techniques.

If you don’t, refer back to the earlier levels in the Online Calisthenics course, everything you need is there to prepare you for this ...

3 Proven Ways to Break Through Plateaus in Calisthenics

Progress in fitness—or any area of life—doesn’t come easy.

True growth comes when you embrace failure, push your limits, and challenge yourself beyond comfort.

If you’ve been stuck at the same level in your calisthenics journey, it’s time to stop spinning your wheels and start taking action.

Here are the three most effective ways to push past plateaus, trigger failure, and unlock real progress in your training.

1. Add More Sets and Reps

If you’ve been following the same workout routine for more than three months, it’s time to step it up.

Your body adapts quickly to repetitive patterns, and the key to progress is giving it a new challenge.

Start by increasing the volume in your sets and reps. But don’t just go through the motions—make sure those last reps push you to your limit.

Struggling on those final reps is where real growth happens.

Example: Push-Up Volume Boost

Take the basic push-up, for instance.

• Start with a
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Strength for Life: A Calisthenics Story of Persistence

When I opened the first calisthenics gym in Los Angeles in 2015, my goal was clear: transform people’s lives through calisthenics and a holistic approach to wellness.

I’ve always believed that our body is our best gym and that we should strive to become “the only machine” we ever need.

That mission hasn’t changed, even as the gym itself has evolved.

And one of my earliest clients, Adrian, is proof of what’s possible when you fully embrace calisthenics for the long haul.

He can now tackle a hard 5 pull ups/10 push ups 20 minute EMOM training like a walk in the park.

Adrian’s Journey Begins

Adrian walked into Street Workout Academy, in 2015, while in his mid-20s, ready for a challenge. He trusted the process, trained hard, and showed up consistently for two and a half years.

We focused on building his strength, endurance, and flexibility.

From improving his pull-ups to achieving his first handstand, Adrian’s progress was imp...

How Calisthenics Transformed My Body and Longevity (And How I Can Help You Do the Same)

If you’re looking to get fit, feel strong, and build a body that lasts, it’s time to try calisthenics.

I’m living proof that a bodyweight routine, mixed with some smart, holistic wellness strategies can take you further than you’d think.

At 44, I’m in better shape than I was at 24, thanks to consistent calisthenics, mobility work, and a plan that’s actually fun to follow.

This isn’t about spending hours at the gym or forcing yourself to follow some strict diet.

In fact, my approach to calisthenics doesn’t require huge sacrifices or endless hours to get results. It’s flexible, it’s real, and it’s designed to fit into any lifestyle.

I also don't take supplements.

If you’re ready to make some real progress, here’s why calisthenics works, and how I can help you do exactly what I’ve done.

Why Calisthenics is the Smartest Way to Get Strong (and Stay Strong)

The beauty of calisthenics is that all ...

Introducing the Online Calisthenics Podcast: Your Go-To Guide for Bodyweight Training on Spotify!

If you’re ready to build real strength, master bodyweight movements, and embrace a lifestyle of holistic fitness and wellness, tune in to the Online Calisthenics Podcast on Spotify.

I created this unique podcast, using AI and the best resources from my Online Calisthenics Academy, including my full training course, blog articles, and website content, to deliver insights, techniques, and inspiration to help you transform your body and mind.

Why Calisthenics is for Everyone

Calisthenics is one of the most accessible and effective forms of fitness. Using only your bodyweight, it’s a workout system designed for every level, allowing you to start simple and progress to advanced moves like muscle-ups and handstands.

Calisthenics isn’t just about looking strong; it’s about building sustainable fitness that supports your entire lifestyle.

With the Online Calisthenics Podcast, you get step-by...

5 Muscles You’re Not Working Enough (And How to Train Them)

If you're serious about improving your calisthenics workout and overall performance, you can’t afford to neglect the hidden muscles that play key roles in stability, strength, and mobility.

While most people focus on the obvious muscle groups like the chest, shoulders, and abs, they often forget about critical muscles that support your movements behind the scenes.

Today, I'm going to highlight five often-overlooked muscles that you’re probably not training enough—and more importantly, I’ll tell you exactly how to work them.

Strengthening these muscles will take your training to the next level and help you avoid common injuries.

Let’s get started!

1. Serratus Anterior: The Secret to Upper Body Stability

Why It’s Important


The serratus anterior is a crucial muscle for upper body strength and scapular stability.

If you want to perform better in exercises like push-ups, pull-ups, or anything overhead, this muscle needs t...

How to Build Strong Back Muscles and Fix Imbalances.

My One-Arm Pull-Up Journey

The calisthenics journey is all about grit, discipline, and hard work.

I’ve spent countless hours pushing myself to master the moves that seemed impossible at first.

Muscle-ups, front levers, back levers, the human flag, handstands—these are the milestones I worked towards.

I broke through personal limits, completing 25 pull-ups in one set, 100 push-ups in another.

But there is one move that I haven't tackled, one that’s undebatably one of the hardest in calisthenics: the one-arm pull-up.

It wasn’t on my radar until recently.

But I decided it was time to confront this challenge. If you're serious about building a strong back and fixing imbalances, it’s time to add this into your calisthenics workout routine too.

Why the One-Arm Pull-Up?

The one-arm pull-up is a beast of a move. The best thing about it is that it doesn't look anywhere close to how hard it actually is.

It tests more than just stren...

It’s Time to Change Your Lifestyle for Real Results: How to Start Calisthenics

If you want to lose fat and build muscle, it's time to change how you live.

You can’t keep partying every weekend, running on bad sleep, and expect your body to magically transform.

Progress requires real commitment.

That might mean quieter Saturday nights, but that’s what it takes if you’re serious about reaching your goals.

Most people say they want a healthier life, but very few are willing to make the necessary changes.

If you’re inactive or haven’t worked out regularly, increasing your workout sessions alone won’t cut it. Sure, it’s a good start—but it’s not enough. To really see results, you need to make changes beyond your workout routine.

Here’s what you need to start doing today to see real progress in both fitness and lifestyle. This will not only help you see improvements but will also set you on the right path for the long term.

1. Sleep: The Foundation of Recovery

Sleep is crucial if yo...