What Is Calisthenics
Calisthenics is an excellent way to get yourself into better shape. Basic calisthenics training involves any exercises performed using no added weight. Body-weight training is another common name people use for this form of exercise.
The great thing about calisthenic exercise is that you can do it as a stand-alone routine, or have it programmed into any weight loss, bodybuilding or fitness workout.
Another advantage of calisthenics is you do not need a gym or any special equipment and can do your routine just about anywhere. Well, there is equipment for Body-weight training but it is not required and compared to other fitness programs the equipment is considerably cheaper. We will show you a calisthenics workout plan for beginners that you can start today and think you will be surprised with the results and body transformation you can reach.
The Army has begun recommending calisthenics training to its recruits because it helps to build muscular strength and endurance. Calisthenics have also shown to improve bone and joint strength, which helps in preventing injuries.
This method is also perfect for beginners. It will help you to develop a basic level of coordination, stability, and muscular control before you move on to weighted exercises or more advanced calisthenic training routines.
Calisthenics For Strength
Don't think calisthenic exercises can build serious muscle? Look at the men at the Olympics for ring gymnastics or Hannibal the King. Their arms are incredibly powerful, and they developed that power using nothing more than their bodyweight.
Well, it is evident that you can add mass with calisthenics, you will never be able to achieve the body of a bodybuilder or strength lifter. Before you say look at "Hannibal the King" who built his body with calisthenics compare his physic to Lou Ferrigno, well Hannibal is powerful and has a muscular body next to Lou he is looking small in comparison.
You can acquire great strength with calisthenics to a degree. Some powerlifters have squatted up to 1000 lbs by training with weights.
Another thing body-weight training will never allow you to do. If your goal is moving the heaviest weight, a strength training programs will be required. Calisthenics cannot work fast twitch muscle fibers like heavy weights can. Remember training with body-weight exercises will make you look like a calisthenics athlete.
After a certain point, your slow twitch muscle fibers get activated for the majority of your workout. It is at this time in the training where you will build muscular endurance strength instead of raw power strength(lifting heavier is required for fast twitch muscle fibers).
Even if your end goal is bodybuilding or strength training, calisthenics is the best place to start. It will help you develop full body functional strength, help you lose weight while allowing you to gain some muscle mass as well.
It is a lot better for your joints to be using bodyweight exercises. The joints will not suffer from the problems heavy loads can cause. As you age, do you care about the weight you could lift at twenty or having the ability to move your body comfortably?
Calisthenics For Weight Loss
If your goal is losing weight while adding muscle, then calisthenics is a great training program to get you there. A proper routine will increase your metabolic rate allowing your body to burn more calories throughout the day.
Calisthenics will increase your metabolic rate for four to eight hours after you have completed your workout. Your testosterone levels will also increase helping your body create new muscle mass
However, if your goal is only weight loss calisthenics is not the best choice. Well, your metabolic rate does increase by performing this form of bodyweight exercises it is not to the same level as an HIIT (High-Intensity Interval Training) routine would achieve. So if weight loss is your goal check out our HIIT Training How To to maximize your efforts, or better yet do the calisthenics workout routine for beginners were going to show you and end with a 10 to 20 minute HIIT session.
To achieve your weight loss goals, you will have to ensure you are eating the correct amount of food. Use are Calorie Counter to log the food you are eating to make sure that you are meeting your caloric requirements each day. Alternatively, if you only want to know how many calories you should be eating use are Daily Calories Required calculator to get the number of calories you require.
Protein is also essential in helping you meet your goal, for the basics on protein and the amount you should be eating check out How Much Protein Should a Woman Eat or How Much Protein Should a man Eat
A Calisthenics Workout Plan For Beginners Focusing On Weight Loss
The image below details a calisthenics workout routine for beginners designed to maximize weight loss. If you are unable to perform any of the exercises, feel free to replace it with an alternate activity. Until you develop the strength to correctly complete the original movement. For example, you could replace dips with the variation chair dips if you do not have access to the equipment. The corners of counters also work great for dips.
Calisthenics Workout Routine For Beginners
Here are three great calisthenics workout routines for Beginners. If you find you can not do any of the exercises, feel free to switch with a variation exercise instead. For example, if you are unable to do a pushup try a assisted push-up(instead of having your legs out kneel and try to do a pushup) or wall push-up.
calisthenics workout schedule Push Yourself
Since were only using bodyweight exercises we can train at a much higher frequency than if we were using weights. You should be performing these calisthenics exercises at least three to four times a week. If your would like to work out at a higher frequency, then do it, but you should give yourself at least one day a week for recovery when you first start.
Working out too often may make you feel like your routine is a choir this is when most people begin to lose interest. For the first month, I would alternate three and four times a week. So on week one I would workout Monday, Wednesday, and Friday and the next week I would train on Sunday, Tuesday, Thursday and Saturday and then alternate. If you are enjoying it, then feel free to add more exercise days into your routine remember you can do calisthenics everyday with minimal chance of injury.
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