Calisthenic: Simply translated as a bodyweight exercise, a strength training routine that builds incredible strength and loses body fat to build muscle.
Calisthenic Athletes are one of the strongest individuals who can maintain their physical endurance and functional strength at a greater scale.
Started in the early 19th century in ancient Greece Calisthenic workout focuses on a physical training program with minimal equipment, adding incredible muscle strength without having access to a gym.
Here is a complete guide to starting your Calisthenic workout journey to becoming a Calisthenics.
How do you start Calisthenics, and how to achieve your Calisthenic goals?
You start with the basics, always. Stretching all the way to train and loosen up your body before you start any workout session.
Focus on strength building, correct posture, stability and mobility by creating a workout plan, which eventually increases your muscular stability.
Cultivate love and passion for Calisthenics to enjoy the idea of becoming a Calisthenics Athlete. Adaptation and Change should constantly be redesigned because it is easy to get into rigidness and a monotonous schedule.
-Trying a new healthy diet plan with high protein intake
-Redesigning your reps and weekly training to make it fun and passionate
-Include rest periods in between and keep hydrating.
Keeping records of the journey, progress, and recovery is important too. When trying to achieve your fitness goals, always remember a proper diet and adequate nutrition is the key. This shows accuracy in your progress. Similarly, rest day plays a vital role too.
The goal whilst starting your Calisthenic journey should be to bring awareness to your body and aim for intensity for strength. Since you only use your body weight, the stress on your joints is also less compared to weights.
So, if you go for more workouts per week: You choose less intensity.
If you are not available to work out often/fewer workouts per week: Choose more intensity while working out like a movement athlete. This way, you can train more often and won’t get sore.
Personalise your Calisthenic training plans as per your goal!
Lack of a proper direction to your discipline does not help in your journey of becoming calisthenic.
Calisthenics isn’t just push-ups but any flexibility activities that come in different forms in a full-body workout. You can create your own Calisthenics training plans as per your goals with the given tips and tricks below:
-First things first, understand and know what your goals are.
Are you trying to gain healthy muscle, or do you want to lose some weight? Are you more interested in achieving a muscular physique, or do you want to be a stronger being with muscle endurance? Maybe you want to develop Calisthenics skills.
Whatever it might be, figure out this aspect first, depending on your fitness goal. Again, the right exercise for you is based on your fitness level, exercise preference, and goal.
Now, create the Calisthenic plan per your bodily goal or select an existing one.
Start with choosing a few variations of fundamental exercises and perform a few variations of each set.
Bring your attention to your posture. Some of the most popular calisthenics exercises known to a man are:
- Push-ups (mostly focuses on building chests, shoulders, biceps, and triceps)
- Negative chin-ups
- Lunges (helps your upper legs and glutes)
- Planks (for your core and shoulders)
- Squats (defines your legs, stomach
,and lower back)
- Stacker (Stacker is for your whole body)
- Crunches (keeps your core tight)
- Bent and straight leg raises
- Handstand (supports your body in a stable position, balancing on the hands)
- Leg raises (feet are moved up and down, lying on the back)
- Hyperextensions (focuses on arms and upper body off the ground)
- Shuttle run,
You can also learn more about one-on-one personal training.
Benefits of Being a Calisthenic Athlete:
Among many obvious benefits of training yourself as a Calisthenic athlete, some significant pros are that it improves the posture of your body, supports body composition, and increases strength, without the use of any training equipment or machines.
Calisthenics is widely accessible and convenient, and the movements can be learned if you are an aspiring Calisthenic athlete.
Calisthenics provides you with long-lasting health and endurance benefits, so it is recommended to incorporate it and make it a part of your lifestyle.
Calisthenic and weight
Combining Calisthenics with weight training helps you lift heavier. It does not matter if you are working on the Calisthenic workout and exercises for beginners or advanced Calisthenics. This hybrid workout routine/resistance training increases your muscular size, strength and endurance.
Most Common Weightlifting Exercises in Calisthenics:
Push-ups, Pull-ups, Lunges, crunches and squats are considered convenient and common weightlifting without much equipment. You will require dip bars to perform dips and a pull-up bar to perform pull-ups.
Proper Guide: Beginner to advanced list of exercises
Calisthenics is divided into six types based on their functional movement patterns. These can be used as Calisthenics workout for beginners as it includes some of the best calisthenic exercises. Here are some best Calisthenic exercises, to name them:
1. Upper body pushing exercise.
This includes body parts like the chest, the anterior shoulder
, and the triceps. It focuses on the upper body.
2. Upper body pulling exercise.
This focuses on the muscle that includes the posterior shoulders, the trapezius, the lats, and the biceps, with arms extended.
3. Knee Flexion exercise.
Knee Flexion exercises include the quadriceps, the glutes, and other muscles in the hip areas, and train the muscles that help you squat down and squat back.
4. Single Leg exercise.
Single-leg exercise strengthens the muscle area of the quadriceps, the adductors, and the core musculature, which helps us to balance ourselves on one leg each.
5. Hip Extension Exercise.
The hamstrings, glutes, and lower back are included in these muscles, training powerful muscles of the posterior chain to extend at the hip.
6. Core Stabilizing Exercise.
You need to be able to train your core stabilization to endure/ build muscle and resist motion under load.
Calisthenic Athletes generally have a better strength-to-mass ratio and a leaner body. You need to understand that Calisthenics gives attention to compound movements. It is excellent for losing weight while building muscle. It focuses on body mastery through resistance training with a range of motion.
Calisthenic Athletes mainly build strength, along with muscles to some extent. They do not necessarily train every single day, but they move every day, and it is very important to include movements in your day-to-day life.
What are the Best Foods for Calisthenic Workouts?
Remember, what you eat and put into your body is equally important as the Calisthenics workout/ training programs. With an adequate diet and proper nutrients, our body receives the required fuel to build muscles.
Understanding Calories, macronutrients, protein, carbs, and fats gives you a basic insight into how to start your meal. These four macronutrients have their own number of calories per gram.
Know more about your diet when you are on the Calisthenics workout plan.
Lose fat/ Build muscle
– Carbs like white bread, rice, plates of pasta, syrup, sports drinks, and honey should be swapped for complex carbs so it is easier for your body to break them down further.
- Highly Processed Food (HPF) consumption should also be limited as it holds fewer nutrients, and we do not want that in our diet.
– Containing a diet with mostly whole foods like lean protein, fresh fruits, greens and grains, vegetables, meat, fish, seafood, and eggs are some basic examples of calisthenics nutrition.
– Hydrate and drink enough water.
– Cut out junk and sugar, which includes candy bars, sweet juice and processed food, as that might add up to unnecessary weight gain.
– Plan meals with prioritising protein such as beef, beans, salmon, tofu and eggs that are premium fuel to your body.
– Greek yogurt, pulses, beans, and lentils are best when you are trying to build muscle.
Some foods you can swap for:
Protein: Meat, Fish, Dairy like milk/ yogurt, Nuts, Soy and tofu.
Carbohydrates: Cereal, Grains, Potatoes/ sweet potatoes/ fruits, veggies, brown rice, oats, Quinoa.
Fats: Nuts, Olives/ olive oils, Avocados, Dark Chocolate.
The Calisthenic Diet is flexible and can be easily changed. There are plenty of vegetarian and vegan options for plant-based foods. Fuel your body with the right food.
Also, here are some best post-workout supplements and foods for your workout plan.
Calisthenics for Weight Loss:
Calisthenics workout is directly proportional to reducing body weight, focusing on your lower body to full body workout. The workout routine is suitable for your weight loss journey.
Calisthenic workout burns calories depending on the intensity of the workout, your body weight and the kind of exercise you choose. On average, it burns about 250-400 calories per hour of calisthenic workout, with rest periods in between sets.
Calisthenic for Gaining all Round Body Strength
You can become a successful Calisthenic athlete, progress in Calisthenics, and achieve the benefits of Calisthenics through physical activity, workout plans, and proper Calisthenic movements, but discipline plays a vital role. This is why sticking to your workout routine becomes easier if you choose a personal trainer. Calisthenics is described more in the given topic below:
Calisthenic For Beginners
Calisthenic workouts for beginners are easy enough, and they do not have a high risk of injury. The exercises are made easy for beginners, and the aim should be to develop body awareness and aim for higher reps (for the first eight weeks).
So, you can start to work on it for the first eight weeks at your home. Add weight training, intense workout, resistance workout, and advanced movements slowly, but for a start, you can start your workouts facing forward to the floor.
Advanced workouts can be achieved through advanced movements of physical activity, assuming one has a good foundation already. Mind-muscle connection/ coordination is essential.
Why is creating a Personalised training plan needed?
The only answer to this is to keep you disciplined and motivated throughout your calisthenics journey till you achieve your goal and sustain them.
Starting anything new takes repetition, and with repetition comes progression. So, start with the beginner stage, which eventually leads you to an advanced stage where handstand/ gymnastics might excite you.
It helps you understand that there isn’t an exact duration or time limit to your training, and you shouldn’t expect significant changes or transformations in a shorter time. Training consistently for 6 to 12 weeks can make changes and show results.
When it comes to personalising goals, staying disciplined and motivated should be taken into consideration. You must push yourself every morning and get out of bed every day to start your day right.
Even if you want to learn intense workouts, advanced movements, handstands, or Gymnastics.
This gets easier and more convenient when you create a personalised training plan.
Training to build pure muscle mass is not recommended if you do not have a relatively low body fat percentage.
Do not keep focusing on calisthenics if it does not work for you. Focus on aerobic workouts like Swimming, Playing different outdoor sports. You can even jog for half an hour for a start or run at a higher intensity. Skipping rope is a great way too.
Schedule a session with us!
This is a basic guide for you to start your journey of becoming a Calisthenic athlete. I hope this becomes a kickstart to your Calisthenics workout.
If you have more questions or queries, or you are looking for a personalised training plan/ workout plan, do not hesitate to book a session with us.
From the best-personalised fitness trainers/ weight loss experts to the finest nutritionists for your diet plans, we have your back, always. Contact us. Train anywhere, anytime.