Fake fitness gurus try to push that notion to fitness beginners, when it comes to training.
The problem is: IT DOES NOT WORK.
Motivation is short term. It’s a quick fix for dopamine release to feel good and positive about something for a short period to time.
If you are trying to lose fat for example, you might get motivated because you have a date, a wedding or a beach holiday coming up. But again, these reasons will fade away very quick. And you likely won’t have lasting results.
These two words may seem similar but they are very different.
I see inspiration as the long fix for anything. Inspiration is LONG TERM.
When we are kids, we are inspired by people! Kids want to be astronauts, musicians , or firefighters! These are long term goals that inspire them.
So next time you don’t feel motivated,...
I had the pleasure to chat with Antal last week.
We talked about how using the Online Calisthenics coaching program changed his life since 2021.
He went from a complete calisthenics beginner to being able to achieve the muscle up and more.
Within 2.5 years!
In our interview, we talked about his favorite moves, the healthy foods he prioritizes and other practical habits that he now implements in his life to keep progressing.
He also shared some of his future goals and advices for those who want to get started like him!
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 push a...
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:
You can also mix this superset with other supersets. This method applies to any movement or set.
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.
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.
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
There is No Such Thing as 'Too Fat' for Fitness
Whoever said that you're too heavy for working out clearly never embraced the holistic approach of calisthenics. The beauty of calisthenics is in its adaptable nature, open to everyone, irrespective of body shape or size. You are never 'too fat' to start your journey with calisthenics. So set your inhibitions aside, and let's gear up to prove the skeptics wrong!
Setting the Right Mindset
Before diving into this physical journey, let's talk about the psychological aspect. A positive mindset is key to consistency and success in any fitness regime. Releasing self-doubt and nourishing self-belief is just as crucial as the exercises. Your weight doesn't define your worth or potential - remember, every body is a calisthenics body! Check out my post about what effort actually looks like to regain your motivation and kickstart this journey with the right mindset!
Calisthenics: An Adaptable Ally
Some people wrongly assume that...
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!
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...