While crucial, muscle mass is just one piece of the puzzle.
True fitness is a holistic balance, incorporating:
Want specific goals? Here's the calisthenics twist:
The humble push up is one of the foundation of calisthenics.
It is the most universal training movement around the world.
However, a LOT of people do them wrong or can't do them at all!
Just like for any other calisthenics training movements, there is a good progression to work towards good technique and full range of motion.
Follow these 5 steps to achieve your first push up:
Pull ups are part of the Calisthenics "Big 5": Pull ups, push ups, dips, squats, hinges.
Pull ups are the king of upper body movements, a challenge for everyone, even when you are good at it.
If you are getting started on your calisthenics training journey, here are 7 steps to achieve your first pull up:
My wife cooked a great "Fench bistro" Christmas dinner: steak with mushroom sauce, sauteed potatoes, and garlic green beans, followed by a decadent chocolate tart and blueberry coulis.
We had some great red wine from Paso Robles to along with the meal.
The meal was a amazing.
All that being said, an easy trick I use right after a successful Christmas dinner is to speed up my metabolism!
I don't forget the essential life hacks.
And this includes: do not be inactive on Christmas day!
So, I go for a 2 mile, run, on an empty stomach (I do drink a bit of water before running) first thing in the morning, on Christmas day!
It feels great!
You sweat a lot of toxins out, and you can even breathe heavy towards the end if you try to finish fast (I sometimes try to sprint the last 30 seconds of my 2 mile run).
The best beginner running tip is to start running...
First the short answer is: YES, ABSOLUTELY.
Second, the long answer:
Beyond burning fat and building muscle, calisthenics will speed up your overall metabolism, allowing to burn fat 24/7.
It is also about muscle quality and composition. And you get prime muscle quality with calisthenics.
Calisthenics isn't just about packing on muscle and burning fat; it's about cultivating muscle quality and a toned physique reminiscent of athletes in gymnastics and martial arts.
And achieving this goes beyond just the exercises – it's about how much and how well you eat.
In the end, your muscle mass attributes and qualities are shaped by your nutrition and the type of training you undertake, guided by your unique fitness goals, be it strength, power, function, endurance, skills, or speed.
Third, the longer answer:
The path to shaping your body...
Many mistakenly see push-ups as beginner's exercises, since anyone can do a push up.
Or sort of!
But I'm here to challenge that!
Push-ups are not just for beginners; they are, in fact, one of the most frequently butchered exercises out there (with pull ups).
It's time to rethink your approach and discover the muscle-building magic hidden within this seemingly simple movement.
Here the 3 most important types of push ups!
First things first – let's reshape our mindset around push-ups.
Instead of fixating on rep counts, shift your focus to extracting the most from each repetition. Think of it as a full body workout, where your body tenses from head to toe.
Push-ups, when executed with precision, are far from easy. They are an amazing tool for enhancing overall fitness and sculpting the upper body. It's not only about how many you can do; it's about how much you can get from each...
This is because people think they need to be able to do pull ups and hard push ups right away.
And this isn’t the case at all!
In fact, it’s the opposite!
Starting and doing calisthenics will make you lose weight.
You will also then become stronger and able to achieve the harder moves that you once thought was impossible!
If you are a beginner and/or need to lose weight here are some useful substitutions for the movements you can’t do yet:
This is a great workout for beginners. You don't need any equipment besides a resistance band if you have one. This routine include essential compound movements that will workout your entire body.
1. Warm Up: perform proper warm up drills to make your workout safe and more efficient. Try your best to apply proper form on each movement. If don't have a resistance band, do the band pull apart just pretending you are hold a band and creative resistance yourself.
2. Pulling and Pushing exercises: the pull and push combination will provide great training balance and work both your "front and back". If you don't have access to a low bar you can substitute the low bar pulls with doorway pull ups (scroll down the channel to check the doorway pull ups video).
3. Leg Work: we are using basic squats as it is one of the most important movement to master. It connects both upper and lower...
The warm-up phase is a crucial part of your exercise routine as it prepares your body for the workout and aids in better recovery afterward. It's an essential component for avoiding injuries and making progress, so let's dive into it.
We'll be focusing on the hips/ankles, neck/shoulders, and wrists.
By breaking it down like that, we can ensure that the warm-up is efficient and effective. So let's get started!
First, let's talk about the standing split, which is a static drill to open up your hips and engage your core.
Start by standing with your feet slightly wider than shoulder-width apart, toes pointing outward at a 45-degree angle. Keep your rib cage tucked in and your pelvis tilted back. Engage your core and hold this position for about one to three minutes, or as long as possible.
If you can't do a pull-up yet we have alternatives that you can work on and practice until you become strong enough to do them!
Let's start with the Australian rows or inverted rows.
To perform this exercise, you'll need a low bar like a parallel bar or a pair of gymnastic rings if you don't have access to a low bar. You can also use a tree branch or any pole in the park. Ensure the bar or rings are low enough to mimic a lower bar. First and foremost, focus on your grip and grab the bar properly while keeping your wrists up. This is crucial for a proper pull-up form.
Next, you'll want to work on your body alignment. Create a hollow body position by tilting your pelvis, tucking your rib cage in, flexing your toes up, and staying on your heels. If you're unable to do this initially, you can keep your feet flat on the ground and bend your knees...