Table Of ContentCalisthenics
Drop 10-30 Pounds of Fat, Gain
Muscle, and Get Stronger with
This Complete Bodyweight
Workout and Nutrition Plan
Table of Contents
Introduction
Part 1: All about Calisthenics
The Basics of Calisthenics
What is a Calisthenics Routine?
Typical Calisthenics Exercise Moves
Why Calisthenics is Important
Part 2: Workout Plans
Beginner Workout Plan
The Workouts
Intermediate Workout Plan
Advanced Workout Plan
Part 3: Nutrition
Keto Diet
Carb Cycling Diet
Conclusion
Introduction
Summer is right around the corner, but your summer body may have
a little more work to do. Perhaps you are tired of being inactive and
are looking for something that will help you get fit, that has the right
amount of intensity but isn’t going to scare you away in just one
workout. If this sounds like you, and you are ready to finally get in
shape and look great, this guidebook, and our calisthenics fitness
plan, is the perfect plan for you.
Calisthenics is one of the best workout plans that you can choose to
help you get in the best shape ever. Whether you haven’t worked out
for a long time or you have never really begun a good fitness plan,
calisthenics can be modified to work for you. No expensive machines
or equipment are needed, no gym memberships, no comparing
yourself to how others in a class are doing. You can do calisthenics
from the comfort of your own home, and even choose your own
personal fitness level to see results. You don’t even have to feel bad
if you have to take it slowly in the beginning, even the most basic
calisthenics moves will get you toned and fit and will show results in
no time.
Calisthenics uses some basic, multi-muscle moves that will get you
fired up without needing any equipment. You use your own body
weight to get in shape and you can make modifications to fit your
own fitness level, making it easy for anyone to get started. It doesn’t
matter how much time you have, how much money you have or
where you are, you can get started on our great program today.
When you are ready to get in shape and feel amazing, make sure to
check out our calisthenics workout plans in this guidebook to get you
up and moving and seeing the results that you want in no time!
Part 1: All about Calisthenics
Gymnasts have probably heard the term, but this is probably not a
term that many everyday people know a lot about. Calisthenics is
often not talked about, even by personal trainers. It is viewed as
something that is for a specialized group of athletes, and the rest of
those striving to get in shape have no use for the exercises in this
plan. This could not be further from the truth, because calisthenics
not only works your entire body, it is good for training you to
discipline your mind, and do one more rep when your entire body
feels like giving up.
The routines are not hours long, which most trainers feel is not worth
their time, as most of them are paid by the hour, rather than by the
lesson. The longer a routine, the more they are paid. This means
that shorter, hardier routines are often skipped. This leaves those
who do not have a lot of time at a disadvantage because they are
not able to get a trainer to give them a lesson due to not making the
minimum time allotment.
So how are you supposed to lose weight? With an at home
calisthenics plan of course! With this plan, you will be able to work
your body in shorter times than most exercise plans, while still
getting a definitive result at the end of each month. Calisthenics is
the beginning of an exercise future for anyone who is reading this
book. This book is geared towards people of all athletic builds and
levels, from beginner to expert. You will learn all about the
calisthenics plan that works for you, and that suits your body. You will
want to read this book all the way through, because even as an
expert, if you have been out of the exercise game for a while, then
you are going to want to ease into it to avoid injuring yourself.
Calisthenics is an exercise plan that focuses on your motor skills. It
seems so simple, but it works more muscles than you probably even
realized that you had. It is also known as bodyweight training, where
you use your own body to gain muscle and lose weight. There is
generally no need for any special equipment in this exercise plan,
unless you do not have a chin-up bar, or a sturdy tree in which you
can do your chin-ups on.
You have probably done calisthenics in your life, they are just
generally not referred to as calisthenics. Push-ups, sit-ups,
crunches, chin-ups, etc., these are all a form of calisthenics. In
school physical education classes, these are very popular. They are
also popular in the military and sports groups as well. The object of
these exercises is to build muscle using your own body's resistance.
In the military, they are also used for mental discipline. A drill
Sargent will call out a series of exercises and the platoon has to
comply, no matter how tired they may be. This builds a mental
discipline to keep going even if you feel like giving up.
Calisthenics can be done pretty much anywhere, without a fancy
gym membership that costs a lot of money. Anywhere you have a flat
surface you can get a fairly good workout in. Out camping? Put a
mat on the ground and do some crunches. Sitting at home watching
television? Instead of sitting, do some squats. Any time you are
doing anything, you can get some calisthenics in. Just walking with a
different stride than you normally do helps. Walking on your toes
instead of on the flat of your feet is a way to get some exercise in.
There is no limit to what you can do with this exercise plan, and that
is the wonderful thing about it. The freedom makes it fairly easy to
obtain, and that is a great prospect for those who have a busy life.
Calisthenics is good for those who just want to add to their current
activity plan for exercises. A lot of people already do some of them,
but they do not have a routine, and often use unnecessary
equipment to do so. Such as crunches with dumbbells. Someone
who wants to up their training and body resistance can easily add a
calisthenics plan for certain days of the week to help up their
exercise game. For example, if your week looks like this:
● Monday: Chest
● Tuesday: Rest
● Wednesday: Legs
● Thursday: Rest
● Friday: Core
● Saturday: Back and shoulders
● Sunday: Rest
There is plenty of room to add a calisthenics plan. On those days
you rest, you could instead be working on your entire body with
calisthenics for no more than an hour a day. Of course, you could do
more if you wish, but the purpose is not to over exert yourself, but to
work against your body's own resistance to help you lose weight and
get in shape.
People who do not work out regularly can still find this plan
extremely beneficial on its own. You could do it every day, or every
other day, depending on your stamina level. Remember, the more
you work at it, the more you lose. It is all up to what you are able to
do, and your commitment and goals in the weight loss criteria. When
you wish to work out, the good thing is that you can do so with just
small portions of time per day. Say you have fifteen minutes after
work, before you go to watch your child's recital, and then you have
forty-five minutes after that before you get ready for bed. You can
break up the exercise however you like. This plan will be about a
solid hour block of exercise with breaks in between for resting, but
you can change it around however you see fit.
Though you have to use a pole, the art of pole dancing can be
considered calisthenics. You are using your own body's inertia to
develop a physical resistance and build muscle tone, and lose
weight. While pole dancing may have been taboo in the past, it is
quickly becoming more and more popular in today's society, as it has
been proven to help people lose weight with ease, and it is fun to do.
Pole dancing has been rated very high in the effectiveness area
when it comes to getting people motivated to lose weight. Men and
women alike are joining the movement to end the stigma that pole
dancing is just for “adult entertainment”. It takes a lot of body
strength and muscle to propel your body outwards from a central
point, as you are trying to defy gravity with your body.
Another calisthenics relative is yoga. In yoga, you use nothing but
gravity and your body as an exercise routine. It is far more complex
than the simplicity of regular calisthenics, but that can make it more
interesting. Yoga poses can also be used as stretches to limber your
body up so that you do not injure yourself when you are doing
calisthenics. Yoga uses poses that often go against the body's
natural stances to build muscle in places where it is often under
developed. These stretches and poses can aid your calisthenics
workouts by helping you tone the muscles that regular calisthenics
moves do not even touch. This book will use some common yoga
stretches for openers of each level of exercise routines.
Calisthenics is not just doing some exercises and leaving it at that. A
good exercise plan often uses more than just one set of exercises to
help work your entire body. Cardio, while being known as cardio
rather than calisthenics, can be beneficial as well, however it is not
necessary, and will cut into your time tremendously. If you wish to
add cardio, there will be a section on how much cardio each week to
add for an added benefit in each level section. This is completely
optional, and if you do not wish to partake in cardio, then by all
means skip it.
Taking the time to really pay attention to your body during these
exercises is important, though, because you want to make sure that
you are executing each exercise properly to ensure you are getting
the maximum benefit. You want to make sure that you are holding
your body in the proper form when you are doing each move of an
exercise, otherwise you will not be working the right muscles, and
you will not gain enough resistance to fully work your body the way it
should be worked.
The importance of working your body is immense, because you must
make sure that you are doing this correctly so that you do not get
discouraged when your outcome is not as you expected. Often,
when someone does not get the results they are looking for, the
reason is not that the program doesn't work, it is that they had poor
form when doing the exercises, which made it harder for the routine
to work. When the routine is not able to work all the parts that it is
meant to, it is not going to have the best results. If you are not sure
how to execute a form, there are plenty of online examples, and
videos on the internet that can help guide you further. Or you could
always ask a trusted friend. However, chances are, you already
know the proper form for most of these exercises when you go to do
them, as most likely, everyone did them when they were growing up.
The Basics of Calisthenics
While Calisthenics seems a bit complicated, it is not that hard to
work with. Some people think this is just something that you are able
to do if you are a gymnast or a professional athlete. But one of the
best things that come with working on calisthenics is that anyone is
able to work on them. And you don’t need any special equipment to
get the work done. Calisthenics is basically going to be strength
training that uses your bodyweight to help out. You won’t need to
worry about having a home gym, a lot of weights, or a ton of other
things in order to get the results because you will be able to do all of
the work by using your own body weight. And after just a short
amount of time, you are going to see the results.
As mentioned, if you would like to work with calisthenics, you will just
need to learn how to do some different workouts that will rely on your
body weight, rather than any another machine to do the work. While
working with machines can help you to get some results, calisthenics
are so popular because you are able to work on these particular
exercises without having to worry about whether you have the right
equipment to keep going.
Some of the workouts that are so great and effective when you are
working on calisthenics includes squats, pull-ups, sit-ups, muscle
ups, dips, handstand pushups and more. Some of these may be a bit
hard to do in the beginning (if you are brand new to working in
calisthenics, you probably won’t be able to work on the handstand
pushup right at the start), but the good news is that you are able to
keep working on the different exercises to see the results that you
would like.
Anyone is able to do these workouts. All you need is your own body
weight to get the results that you are looking for. Sometimes you
may need to just do a few reps when you are getting started, but
over time, you are going to see some amazing results even with just
a little bit of work. Anyone is able to work on calisthenics, you just
need to get started and work your hardest.
Now, there are a few key benefits that you will be able to enjoy when
it comes to working on calisthenics and why it is better than some of
the other workout plans that you may pick from. The first benefit is
that calisthenics are really convenient and easy to do. You will be
able to workout at home, in a hotel room if you are traveling, or
anywhere that you would like. You can choose the time that works
out the best for you, such as early in the morning before work, during
lunch break, at night before going to bed or any other time that works
for you. In addition to these great benefits, you will be able to do the
workouts without any equipment to help you out so if you have a ten-
minute break sometime through the day, you will be able to get
started on the workout without any trouble.
The second major benefit is how effective these workouts are. They
are designed to help you to burn fat, and this is true even when you
are doing the very basic of calisthenics. This means that even as a
beginner who may not be able to do as much as they would like, you
will still see how effective these workouts can be and you will burn off
fat really quickly.
Over the years, you have probably heard many different
advertisements for various types of gyms and how you need to go
there if you would like to lose weight or firm up. But none of them will
ever show you about calisthenics and how effective and easy it is to
get into the best shape of your life without having to worry about
fancy equipment or spending a lot of fees to make it happen.
Whether you are recently out of shape for some reason or you have
