aerobic versus anaerobic
Training

Aerobic Exercise versus Anaerobic Exercise

There is a distinctive difference between aerobic exercise and anaerobic exercise because depending on which one you do, your body utilizes one fuel (fat) or another (sugar). And this is especially important when you create a training plan to support your fitness goals. The distinction lies in oxygen consumption and how you utilize it to fuel your body when exercising and

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Basic Calisthenics Unlocks Elements
Training

Can Basic Calisthenics Unlock Elements Without Dedicated Skill Training?

There was a time, and especially at the beginning of my calisthenics journey, when all I cared about was obtaining my first muscle-ups, levers, walk freely in my hands, do one-arm pull-ups, and build more muscles than the majority could by lifting weights inside of a gym. These were my calisthenics goals back then. Now, because I am more matured

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Calisthenics Methods for Muscles
Muscle Building

Which Calisthenics Methods Are Best for Muscle Growth?

A lot of confusion and discussions were generated everywhere, back and forth, regarding the best methods in calisthenics for muscle growth. Calisthenics enthusiasts are curious about which methods should they focus more amongst the multitude that exists. Is it sets & reps (classic bodybuilding style), circuit training, pyramids, ladders, or full-body workouts? Some of them categorized as high-intensity training whilst others

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ABS Calisthenics Exercises
Muscle Building

4 Calisthenics Exercises for Strong Core and ABS

If you quickly scan the internet for abs exercises, then you will find hundreds of them, different methods, and explanations, all claiming essentially best to develop a strong core and visible abs too. In reality, you need no more than the four exercises you need to be consistent with to build your abdominals and lower back muscles nice and strong.

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Recovery

How To Overcome Plateaus in Calisthenics Training

The plateaus reached in your calisthenics training usually arise if you stood too attached to one or two training styles only for an extended period. If you got stuck in your workout routine for too long, then you should see these barriers as milestones to overcome, indicating that your routine has to change from the ground. Bringing in variety is

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Why You Don't Have Results with Calisthenics Training
Muscle Building

Make Gains and Build Muscles with Calisthenics. What You Missed?

There are solid reasons why you are not having results in bodyweight training and I can offer you my approach to finally make gains and build muscles with calisthenics. I know it’s frustrating, training bodyweight for a year or two, putting in the effort, work ethic, and time, only to realize you made no significant improvement. Then, of course, self-doubt

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Pull-Up Workout For Back And Biceps
Muscle Building

The Most Effective Pull-Up Workout for Back and Biceps

I want to reveal to you my most effective pull-up workout for back and biceps muscles. I’ve discovered after years of calisthenics training that certain routines lie at the foundation of growing strength and muscles. This calisthenics routine is one I always loved doing and did more frequently than any other in the past years. My biceps and back muscles

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Ripped with Calisthenics Training
Muscle Building

Getting Ripped with Calisthenics. Progressive Overload or Volume?

It shouldn’t be a mystery anymore whether calisthenics can get you ripped and extremely strong. The world is full of bodyweight athletes who proved you can grow an extremely muscular body. Thus, the only question left is about the pathway. Because I successfully developed a ripped body with calisthenics and packed at least 20 pounds of beef over the past

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fit during Christmas
Lifestyle

5 Tips to Stay Fit During Holidays

During the Christmas holidays, people feast in exaggeration, and consequently, many gather a few extra kilos in only a couple of days. The food they should really eat instead becomes more of a side dish, and the main problem starts from here! While I think feasting is an excellent way for people to spend quality time at the table, I

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mathematics of weight loss
Top Articles

Where Does the Fat Go When We Lose It? Mathematics of Weight Loss

I was always curious to find out the science-facts behind weight loss. Especially since there is a ton of bro-science in this area that keeps people hooked on magical diets and pills. In my quest for finding studies about it, I came across the scientist Ruben Meerman – most commonly known as The Surfing Scientist. He is an Australian scientist,

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Eliud Kipchoge under 2 hours marathon
Celebrity Workouts

How Eliud Kipchoge Ran a Sub 2 Hour Marathon

Eliud Kipchoge is the first man ever to run a marathon under the 2 hours barrier. It happened this October 2019, in Vienna. The Kenyan achieved a time of 1:59:40. It is the new symbolic world record and made history with a milestone once believed to be physiologically unattainable. As a runner myself, once I heard about Eliud’s staggering performance,

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ways to burn body fat
Top Articles

The Right Way to Burn Stubborn Fat: 3 Simple Steps

As you most definitely know, body fat has mass and it is measured in kilograms. Even though you hear the term “burning fat” everywhere, few people actually understand what happens to the fat we are trying to get rid of. Studies show that, through pretty complicated biochemistry, we exhale it as invisible gas in a proportion of 84% and eliminate

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Pull-Ups Strength Benchmark
Training

20 Pull-Ups Strength Benchmark

I came to realize after all these years training bodyweight that one’s ability to do 20 pull-ups in a row stands for impressive upper body strength and endurance. At first sight, there is nothing unusual in doing 20 perfect pull-ups except that only a handful of people can. The amount of work and time to achieve this strength benchmark for

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Keep Muscles and Burn Body Fat
Muscle Building

How to Cut Stored Fats and Keep Muscle Mass

Gaining lean mass is the hardest achievement in bodybuilding regardless if you are doing bodyweight fitness or weight-lifting. That is why people often choose to bulk-up and go through a cutting phase after. Except that very few actually know how to get jacked afterward. Having a big size and great strength is incredible. Still, nothing looks more impressive and performs

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Recovery

Deep Tissue Massages for Muscle Recovery

Throughout my first years of training I only cared about how to work out as much as possible. I was very focused on developing my muscle definition and getting more performant. I didn’t believe in overtraining and had the mindset that if something did hurt, then it will pass naturally. Either way, training had to continue because I had goals

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eat fruit and lose weight
Nutrition

You Can Lose Weight by Eating Fruits

The reason why many avoid fruits when they pursue a fat loss diet is that fruits usually contain high amounts of calories and an effective weight loss strategy is done by reducing the calorific intake. But there are many types of calories and if people would know which ones are good, then the confusion regarding fruits consumption wouldn’t exist. I’ve

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how to do muscle-ups
Top Articles

How I Got My First Muscle-Ups with Basic Calisthenics Training

Muscle-ups are damn cool and because of their complexity too, they inspire people to start bodyweight training as it happened to me. Even though I intended on doing calisthenics mostly for physical fitness and getting muscular, doing muscle-ups was also one of my greatest aspirations. A long time ago [when I was a beginner] I saw some guys doing muscle-ups

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free training
Other Articles

Why You’re Paying So Much to Exercise

Have you ever added up how much money you spend on fitness in a year? Have you thought about why you spend so much? Because, to be honest with you, I got strong, fit and muscular by spending little to no money. The most important aspects that affect results, like work ethic, don’t cost money. Nowadays you can get knowledge

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handstand pushups for shoulders
Muscle Building

How to Grow Big and Strong Shoulders with Handstand Pushups

Generally speaking, in calisthenics, only a handful of compound exercises are truly effective for growing shoulders and those are definitely the handstand pushups. The majority of bodyweight exercises generate low resistance and tension and because of that, they are most effective for muscular endurance. The best example of light exercises would be pushups. They are easier than pull-ups or handstand

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results with calisthenics
Training

How Much Time is Required to Have Results with Calisthenics

Establishing big and ambitious goals in calisthenics is great but reality beats our expectations, unfortunately. You can build a great body with calisthenics but it requires some time to get those great results. If I compare the results made with calisthenics and weight lifting, then I think most of the guys who lift have little to no results. Hence I cannot

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Muscle Building

Benefits of The Full Body Workout. HIIT, Sprints and Calisthenics Circuits

There is so much to benefit from doing full-body workouts with regularity. A full-body workout routine is a combination of all the functional movements based on real-world situational biomechanics. Functional movements usually involve gross motor movement involving the core musculature, which refers to the muscles of the abdomen and spine, such as segmental stabilizers. Calisthenics or bodyweight training relies on

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Fit with Hiking
Lifestyle

Fit with Hiking. These Are The Benefits and How To Do It

Hiking is one of the best exercises to keep fit, healthy and to enhance overall athleticism. It is physically demanding on a higher elevation and it releases stress too because of the exchange of energy between nature and us. Hiking or running on trails speeds up the metabolism, increases stamina and strengthens the tendons and ligaments. A fast metabolism helps

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Exercises to Grow Back and Biceps
Muscle Building

5 Calisthenics Exercises to Grow Back and Biceps

In the calisthenics realm, pull-ups are the best exercises to grow back and biceps muscles! They develop an iron forged upper body, be it in the application of new calisthenics like Street Workout or old calisthenics, meaning basic high rep training. Both of these styles require you to work with pullups religiously if growing impressive back and biceps is what

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2 years transformation with calisthenics
Success Stories

Calisthenics Body Transformation with Toby Jones

Hello everyone, my name is Toby Jones. I am 20 years old and currently a sophomore in college. I have been training for 4 years total and training specifically in calisthenics for the last 2 years. Growing up I was always rather scrawny. This eventually grew to have quite an effect on me. All the men in my family are

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Acupressure Remedy For Fixing Lower Back Pain
Recovery

Acupressure For Lower Back Pain? Find Out About Its Effectiveness

Both weightlifting and bodyweight fitness are sports in which athletes train to get stronger and more performant by repeatedly doing strength exercises. As great as this can be for the body, there is also another side of the coin. Pain can appear due to the continuous stress put on the soft tissue, big muscles, tendons, joints and even on spinal

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Table Sugar is the enemy
Nutrition

Why Table Sugar is Your Enemy and which Types of Sugars are Healthy

Sugar is the generic name for sweet, soluble carbohydrates, many of which are used in food. Sucrose is common table sugar. It is a refined manufactured product. For human consumption, sucrose is extracted and refined from either sugarcane or sugar beet. The crystals thus obtained are clear, odorless, and have a sweet taste. It is found easily in cookies, cakes,

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Jump Rope for Fat Loss
Training

Jump Rope to Target Fat Loss. How To Effectively Burn Calories Using It

Jump rope can be effectively used as an alternative to target fat loss. It has been a part of my arsenal since I started bodyweight training which also includes the jump rope and running. I think it is a great piece of equipment -cheap and useful to any practitioner, regardless of their fitness level or weight. Rope-jumping activates the cardiovascular

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Pullups for Muscle Gain
Training

How To Do More Pull-Ups in a Workout for Muscle Gain

Pull-ups are the most powerful tools for building strong arms, size, and a sculpted V-taper back. Almost all professional athletes utilize pull-ups in their training to increase the inherent strength, even bodybuilders, whereas calisthenics athletes overdo pull-ups for other purposes too. I am no different. If I take a look at my calisthenics training throughout the past years, I think

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Grow Muscles with Calisthenics
Muscle Building

Hypertrophy Training With Calisthenics. How To Do It?

Hypertrophy is the process that involves an increase in size of the skeletal muscle. It is a reaction triggered primarily by certain types of workouts that stimulate the muscle cells to increase in volume. This process occurs over a long period and only if followed by a proper diet and rest. Is it possible to grow muscles with calisthenics? It

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outdoor calisthenics training
Lifestyle

The Importance and Impact of Outdoor Calisthenics Training

Doing outdoor calisthenics training brings numerous advantages as I discovered over the past years. Looking back at my past training history, I find that almost all workouts were done outdoors. Whether it was freezing or extremely hot, raining, or snowing, you could find me training somewhere outside and, on many occasions, in weird places or unequipped parks. All these experiences

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how to lose weight fast and sustainably
Nutrition

10 Commandments to Lose Weight Fast and Sustainably

There are ways to lose weight fast without finding it back again and without the consumption of magic pills or any other supplements. It’s how I came up with these ten commandments so that you can burn fat rapidly and sustainably. It’s not going to be easy because the fastest you want these results, the more rigorous your plan has

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jason statham workout
Celebrity Workouts

The Jason Statham Workout for a Hollywood Physique

We all love movies and look up to actors who possess stunning physiques built naturally. One of my favorite actors who you can find in this category is Jason Statham. I am inspired by him because he maintains an impressive and muscular body in his fifties. That’s certainly my goal when I reach his age. Now, some actors use steroids and

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about intermittent fasting and calisthenics
Nutrition

A Practical Look at Intermittent Fasting

For the last two years, I have been following the Intermittent Fasting (IF) diet protocol, which means that I have been eating my meals mostly in the evening (around 90% of the time). Therefore I have a fasting window of 20-22 hours and a feeding window of 2-4 hours. Why I chose to follow this diet protocol can be found

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Breakfast for athletes and fitness
Nutrition

Practical Ideas About Breakfast and Recipes

What should we eat in the early mornings before undertaking the day’s activities and who doesn’t need to skip the breakfast are a few of the topics I will discuss within my article. My friend Horea already made reference to breakfast in a previous article stating that its obsession comes from the idea that during sleep our body is depleted

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calisthenics fatloss endomorphs
Success Stories

High Volume Calisthenics, Fat Loss, and Endomorphs

Hey guys! My name is Reece Lawton. After a year of student life and powerlifting, I got poor and fat. So, I quit the gym, stopped eating as much, and started researching bodyweight workouts and fat loss. My field of study is Ancient History, so I was looking at sculptures like the Ares Borghese on an almost daily basis. These

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Nutrition Myths and facts
Nutrition

5 Nutrition Myths Debunked

Mainstream fitness is full of misconceptions. You can find information about nutrition everywhere online, but still, so many people don’t have the results that they want or they can’t stick to their diet plan. That’s mainly because much of the information that you can find online is false. It sets you up to follow these extreme diets that are not

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zach mcgowan workout in blacksails as captain charles vain
Celebrity Workouts

The Zach McGowan Workout

I had recently watched a fantastic TV Series about the Golden Age of Piracy, named Black Sails. The screen illustrates the legendary pirates of New Providence Island following their lifestyle and actions that made them so notorious. It was a great experience and being an athlete myself, I couldn’t but admire how good the actors looked for their roles of

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high volume calisthenics training
Muscle Building

Training with High Volume Calisthenics Workouts. Why and How?

High volume calisthenics is an old training mechanism used by classic bodyweight bodybuilders. Even the army does volume training. They utilize high-volume calisthenics for conditioning and strength purposes, but I also discovered how effective it could be in muscle growth too. But the results are related to the amount of work you put in over a long period of dedicated

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calisthenics results
Lifestyle

Not Getting Results with Calisthenics?

Right now, anyone who wants to change his physical appearance through calisthenics can find solid information about it online. It is not a secret anymore. You just google “how to lose fat”, “how to get results with calisthenics” or how to “build muscle with calisthenics” and you find the steps you need to take.

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calisthenics workshop seminar in Romania
Events

Calisthenics Seminar and Q&A held by Adorian in Romania (2016)

I want to share some pictures from my first calisthenics seminar organized back in July 2016 in our hometown Baia Mare (Romania). A few dozen calisthenics enthusiasts had gathered with us to receive guidance and inspiration for proper techniques, my training philosophies and other stuff for a lifelong fitness journey! I performed strength feats at the end along with a

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calisthenics results
Success Stories

A One Year Calisthenics Transformation with Horea Gentea

Today I am going to share an awesome piece of calisthenics transformation story sent to me by Horea Gentea. I feel immense pleasure in sharing what this hardworking fellow has achieved in one year of dedicated calisthenics training and I cannot tell you how good it felt to know that we have been a source of inspiration to him. So

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Muscle Building

5 Steps to Build Legs and Calves Muscular and Strong

These are the best practices and training methods that help you build legs and calves extremely muscular and powerful. We are all familiar with classic chicken leg syndrome: massive and well developed upper body supported by toothpick legs that looks neither aesthetic nor athletic. Unfortunately, this is a state exhibited by a lot of Street Workout enthusiastic and hardcore gym rats.

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navy seal mike joplin calisthenics
Interviews

Wisdom From 50 Years of Calisthenics. Interview with Mike Joplin

Today I have got the privilege to publish an interview with Mike Joplin and I am glad to present it to you. When I started Old School Calisthenic I was contacted by a follower of mine, Winner Nehra to help me with spelling. He then informed me about Mike Joplin who had already been interviewed on the Skinny Fat Transformation

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how to calculate calorie intake
Nutrition

Find Your Required Energy for a Day

Right in the beginning, I would like to make it clear that the need to watch your required calorie intake exists even if you are sedentary and is not reserved only for individuals who are working out, being sedentary necessitates watching calories to an even bigger degree as the risk of getting overweight is way higher. And, as working out

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Will de Leon
Interviews

Interview with The Fit Man Over 40, Will de Leon

Will de Leon is the fit man over 40. Incredibly strong and jacked, he inspires adults who believe it’s impossible to be that athletic and energized at over 40 years olds. I first came across Will de Leon several months ago in the Convict Conditioning Facebook Group. I started to post in this community my philosophy about training and calisthenics.

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convict conditioning bix six
Training

How to Train with Convict Conditioning. Breaking Through The Confusion!

Convict Conditioning is unquestionably one of the best selling books out there about calisthenics. Newcomers into bodyweight fitness start utilizing it and its BIG 6 system with the promise of real growth. I admit that the book is well written, organized, and polished, so many get inspired by the convict Paul Wade and his tale. While so many consistently train

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training journal
Training

Creating a Calisthenics Workout Plan from Scratch

Creating a calisthenics workout plan from scratch is crucial to any starter in bodyweight training. It’s time-consuming, and if you don’t have the proper knowledge and experience, it can lead to failure. And you can’t build a workout plan without grasping a training journal. Most people find this habit irritating, but you need to track your workouts on the agenda.

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Calisthenics physiques
Lifestyle

How to Become a Successful Calisthenics Athlete

Everyone can become a successful calisthenics athlete. It involves small daily habits that sustain that outcome. After all, being a successful calisthenics athlete means achieving whatever the fitness goals are through bodyweight training. To help your effort, I can share my journey in calisthenics and wisdom accumulated over years of consistent and dedicated training. You have to cultivate daily habits

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Best Places to Do Bodyweight Training
Training

The Best Places for Bodyweight Training

I have a throwback from the beginning of my outdoor bodyweight training, where I remember that I had no money to pay for a gym membership, so that’s how I ended up doing calisthenics throughout the city. I didn’t know back then that I was going to fall in love with this sport, nevertheless, to promote its benefits at such

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What is your current fitness level? What are you looking for in your journey to get fitter than ever and what do you think could help you get in the best shape of your life?