David is a great example to follow.
He moved to L.A to learn calisthenics in December 2021.
Here is 6 months of back lever progress.
He's been training with me and following the Online Calisthenics course DAILY.
Click here to watch the video!
Nicolas
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...
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.
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...
The standard goals, for anyone who takes calisthenics training seriously, is to be able to perform as follow:
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.
...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.
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
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...
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
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!
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.
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...
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...
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