Calisthenics Exercises

Independent from the needs of specific apparatus, calisthenics workouts are a set of precisely synchronized physical movements with each one devised for the improvement of a specific category of movement. Simplicity and maximum output are the most crucial and differentiating traits of calisthenics workouts.

These exercises are quite versatile enabling the exerciser to perform movements almost anywhere anytime in any fashion. The chief target to be achieved is to exaggerate the magnitude of muscle power and physical strength. The principle rule of such exercise involves the employment of human body weight as an object to be lifted by it and gradually adapt to the strength required to do it.

This workout  is meant to focus on improving cardiovascular, physical and mental performance chiefly the stamina and muscular strength. It effectively lowers BP, improves bone density and muscle endurance and adjusts body posture. Possible risk of physical injury by the use of exercising equipment is minimized by calisthenics exercises and a balanced progression in muscular development is assumed.

Upon initiating the session, slow movements are advised followed by regularly performed planned exercise. Adequate warm up at the beginning and slow cool down at the end of a calisthenics exercise is another method to optimize physical performance.

Calisthenics workouts avail its exercisers with infinitely accessible opportunity to strengthen their physical abilities freeing them from the limits of costly equipment and the memberships. Push ups, squats, pull ups, leg raises, crunches, side bridge and dips are some of the most important exercises of the particular type with each sort adopted for the fitness of a particular region of the body. These exercises are to be performed in three sets thrice a week or as needed.

To sum it up, calisthenics workouts are a respectful way to heighten your physical fitness as it is characterized by natural coordination of the body weight and its conversion into the body’s own strength.

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The Key to Successful Weight Loss

Getting started is one of the biggest challenges people face when trying to lose fat. They just ain’t got a clue where to start. If you’re one of these people (like me before !) , I will give you some insights to help you get started. Let’s just forget about losing ten or more pounds  or how you would look with those ripped abs or sexy body for the moment, as this is one of the important things we should do that most people take for granted.

Setting goals is your first step for a successful weight loss. Think of it as a map that leads to a destination. Without a map, we would get lost. It also applies to goal setting, without a goal, you will fail because you don’t have guidelines to start with make your goals achievable.

To start with, make an outline of the following:

1. Your specific goal, like exactly how many pounds you would want to lose.

2. Setting up measurable goals, like having a weighing scale to track down your progress every week, looking into the mirror, or thru body composition testing method.

3. Setting your realistic deadlines, like you want to lose 5 pounds in 2 weeks, etc.

You should write it down on a piece of paper so as not to forget about it. Written goals is one of the effective ways to reach your goals as it will serve as a blueprint for your weight loss program.

It should be noted that with the above guidelines, you must set REALISTIC goals. Forget about making goals like losing 10 or more pounds in a week or something like that. Although it’s quite possible you could achieve this, it would be very dangerous to your health to do so.

Also, when you make unrealistic goal and failed to achieve it, you would lose all your efforts, get disappointed and you will be back on your old ways.

I want to point out here that the ideal and most effective way to lose weight in a week is between 1 to 2 pounds. So, adjust your goals accordingly, if you want to lose fifty pounds, then it will take around five to six months to get optimum results.

Make small, realistic goals that you can achieve to start with. Though it will take time to see results, you will not fail if you follow this simple guide. Don’t be fooled by those advertisements that promise quick results. Always remember that haste makes waste, so plan your goals and adjust accordingly.

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Foods that Burn Fat

Here’s a quick list of  fat burning foods to increase your metabolism and energy:

Apples – it contains pectin, a soluble dietary fiber and has a high water holding
capacity that limits fat absorption into your body.

Citrus Fruits – consuming sufficient amounts of Vitamin C rich fruits reduces fat
retention in the body so it can be easily be flushed out of the
system.

Cayenne Pepper – its has thermogenic properties that increase your metabolism.

Low Fat Dairy Products – Research shows that calcium intakes from low fat/fat free
dairy products promotes weight loss and maintain muscle
mass.

Soybeans – it has a high lecithin content which prevents accumulation of fat deposits
in the body.

I will add another list for future topics, maybe elaborate some more of their
properties. For the moment, make sure to add these in your food list to maximize
the fat burning effects in your body!

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The best ways to burn fat around the abdomen

People ask me very often, how can I weight loss and get rid of my belly ? They want to know if cardio is more effective than strength training or if intervals are better.

I have 15 years experience training myself, training for sports spending many hours in the gym and reading lab research studies on different exercise methods, therefore I feel very confident in knowing what works and what does not.



We just don’t have 6-8 hours per week for exercise. And we don’t need it either. If you are a triathlete, you’re definitely need it. But it is not necessary for someone that just wants to lose fat and gain muscle.

The bottom line in order to get a healthy body more slender body weight exercises is to use as a warm-up , strength training supersets to build muscle and then interval training to burn fat in a short period of time. I have created the workouts so that you are in and out of the gym in 45 minutes three or four times a week.

For example, you will do 5-8 minutes of bodyweight exercises to warm up. This is a more efficient in far better approach than spending five minutes walking on a treadmill, which really does not prepare you for anything other than walking on the treadmill.

After the warm-up we move to strength training supersets where we use two different exercises done back-to-back with minimum rest between them. This reduces significantly good workout time while still giving you very good results. This will last 20-25 minutes.

Finally we will do 20 minutes of interval training. A warm-up, then, six short intervals mixed with short periods of low intensity recovery. Finish with a cool down. That’s about 45 minutes total.
Compare that to what most people do which is run, jog, cycle or get on cardio machines for 45 minutes straight or more. Sure, that will burn calories, but it will not give you a better body.
So, the best way to burn fat around the belly and lose weight is a combination of strict training and intervals.

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