Carlisle - Calisthenics: Drop 10-30 Pounds of Fat, Gain Muscle, and Get Stronger with This Complete Bodyweight Workout and Nutrition Plan

Calisthenics

Drop 10-30 Pounds of Fat, Gain Muscle, and Get Stronger with This Complete Bodyweight Workout and Nutrition Plan

Table of Contents

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 isnt 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 havent 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 dont 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 doesnt 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.