The Calisthenics Secret: How Bodyweight Training Targets Overall Body Fat (Not Just Belly Fat)

If your goal is to lose belly fat, you need to understand one crucial truth: spot reduction is a myth.

You cannot target fat loss in a specific area, like your abdomen, through isolated exercises.

Successful, long-term fat loss is achieved by reducing overall body fat, and bodyweight training (calisthenics) is an exceptionally effective tool to accomplish this.

Here is the science-backed, three-pillar strategy to lose body fat using just your body weight, boosting your metabolism and fitness from the inside out. 

1. Master the Calorie Deficit (The Foundation)

Fat loss begins and ends with thermodynamics: you must consume fewer calories than your body burns daily [Nutrition & Metabolism, 2017]. This is known as a calorie deficit.

• Calculate Your Needs: Start by determining your Basal Metabolic Rate (BMR), the minimum calories your body needs to function at rest. Then, adjust this

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Your Calisthenics Diet: What to Eat to Build Muscle and Get Ripped

You can have the most perfect calisthenics routine, but without the right fuel, your body simply won't build muscle or shed fat effectively.

The principles of nutrition are the same whether you lift weights or your body: calorie balance and macronutrient management.

This simple guide will help you determine your intake for two primary goals: Bulking (Muscle Gain) and Cutting (Fat Loss). 

Note that most people don't need to bulk despite what they think!

1. Find Your Starting Point: Total Daily Energy Expenditure (TDEE)

Your TDEE is the number of calories your body burns in a day. You can find many free online TDEE calculators; simply input your height, weight, age, and activity level (select "Moderately Active" or "Active" if you train 3-5 days per week).

• TDEE Example: A typical 160-pound man who trains 3 times a week might have a TDEE of around $2,500\text{ calories}$.

2. Determine Your Calorie Goal (The Calori...

What's The Ideal Body Fat Percentage? The Calisthenics Approach to Sustainable Health

What's The Best Body Fat Percentage?

Did you ever ask yourself that question? I have!

The pursuit of a shredded physique often leads to a singular focus: body fat percentage.

Social media bombards us with images of incredibly lean individuals, raising the question, what's the magic number for achieving that look?

The reality, however, is far more nuanced.

There are healthy body fat percentage brackets: 10%-15% for men, and 15%-20%

But the magic number is not the same for everyone.

It depends on a lot of factors and goals vary: being a man or woman, your age, your fitness background and level and more.

Today let’s explore the concept of body fat percentage, debunk common myths, and show how calisthenics training is a powerful tool for achieving a healthy and sustainable body composition.

Train with me here!

Nicolas

Frequently Asked Questions

1. What is the single biggest focus for ma...

How I Keep Body Fat Low Without Counting Calories!

Let’s talk about something that’s been around for centuries, gets hyped on social media every January, and still confuses a ton of people: fasting.

Is it healthy? Will it help with calisthenics? Does it mean starving yourself and being miserable all day?

Yes, yes and no.

If you're new to calisthenics and curious about intermittent fasting, or just looking for a way to reset your body, without going on some weird juice cleanse, keep reading!

Step One: Chill. Start Simple.

If you're new to fitness, carrying extra weight, or still figuring out what a push-up really feels like, don't worry.

You don’t need to jump into a 24-hour fast tomorrow and workout while dreaming about pancakes.

Start with a 12-hour eating window.

Example: Eat between 8:00 AM and 8:00 PM. That’s it. You’re fasting the other 12 hours (mostly while sleeping).

Do this consistently for a couple of weeks, and your body will start adapting naturally. Once it f...

Here is How to lose 20 pounds within 3 to 6 months!

It's not rocket science or a miracle.

It’s a simple recipe that includes: building muscle, eating right, moving more, and staying consistent.

The tricky part is to actually stick to the plan for long enough.

In this video I’ll show you exactly what to do and how to plan your workouts to crush it in just 3 to 6 months!

Results are guaranteed.

Watch the video here!

Nicolas

PS: Train with me here!

Forget Creatine Do this Instead!

If you’re just starting out in fitness and diving into beginner calisthenics, it’s definitely time to rethink why you’re even reaching for that creatine tub in the first place.

Creatine might work for some people, especially those with naturally lower levels.

But not everyone responds the same.

And just because some studies show some muscle gain or strength, doesn’t mean it’s a must-have!

Watch the full video!

Nicolas

Ps: Train with me here!

You Don't Need Creatine, Here is Why!

Let’s get this out of the way: creatine isn’t evil.

It’s not poison.

It’s not going to instantly ruin your life.

But if you’re just starting out in fitness and diving into beginner calisthenics, it’s definitely time to rethink why you’re even reaching for that creatine tub in the first place.

Creatine is found naturally in foods like meat and fish. Your body also makes it on its own.

That’s right, your liver, kidneys, and pancreas are already hard at work turning it into creatine phosphate, which your muscles use for quick energy.

It’s basically your body’s own little energy booster when you’re sprinting or doing short bursts of intense effort.

So why are you taking creatine again?

Oh right, to get bigger. To look ripped. To be stronger.

Cool. But… why? Are you a professional athlete getting paid to perform?

Or are you just trying to look good in the mirror?

If the answer is vanity, you’re heading down the wrong road.

Here’s the th...

Why Protein Powders Are a Waste of Time (and Money)

Let’s get straight to it: Protein powders are unnecessary.

If you’ve been told you need them to hit your fitness goals, it’s time to rethink that advice.

Real food does the job better—without the artificial processing, misleading labels, and digestive issues.

1. You Can Get All the Protein You Need from Real Food

Unless you’re a professional bodybuilder eating six meals a day, you don’t need a powdered supplement to reach your protein goals.

Whole foods like eggs, meat, fish, dairy, legumes, and nuts provide plenty of high-quality protein. Plus, they come with essential nutrients, healthy fats, and fiber that powders simply don’t offer.

Think about it—your body was designed to break down and absorb real food, not processed powder that dissolves in water.

2. Drinking Food Isn’t the Same as Eating Food

Your body processes liquids differently than solid food. When you chew, your saliva releases enzymes that kickstart dige...

How to Lose Belly Fat with Calisthenics for Overweight Beginners

The internet bombards us with "lose belly fat fast!" promises, but the truth is, spot reduction is a myth.

You can't choose where your body sheds fat.

However, there's a powerful solution: building overall strength and losing body fat through a sustainable approach. This guide specifically addresses calisthenics for overweight beginners, empowering you to transform your physique and health.

1. Unveiling the Calorie Game:

You've likely heard it before, but it's crucial: create a calorie deficit. This simply means consuming fewer calories than your body burns daily.

Calculating Your Baseline:

To determine your calorie needs, let's calculate your Basal Metabolic Rate (BMR) – the minimum calories your body burns just to function.

• BMR for Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
• BMR for Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

Example Calculation: Let's say ...

Fat Loss Trick You Won’t Believe!

Hitting a wall in your fat loss journey? Feeling bloated and lacking energy despite a calorie deficit?

Believe it or not, this is a natural response by your body trying to adapt. But don’t worry, there's a solution!

This article delves into the science behind plateaus and introduces a powerful strategy – re-feed days – to reignite your metabolism and keep the fat burning fire blazing. We'll also explore how incorporating calisthenics into your routine will support your weight loss efforts for long-term success.

Understanding Plateaus and Water Retention

Calorie deficits are crucial for fat loss. When you consume fewer calories than your body burns, it starts tapping into stored fat for fuel. But after weeks of restriction, your body can get stressed and react in ways that hinder progress. One such response is water and waste retention – holding onto extra water weight can mask actual fat loss and make you feel puffy and sluggish.

This water r...