4 Weeks Workout for Losing Weight with Calisthenics Program, BWTA

calisthenics diet

Calisthenics For Fat Loss I Body Weight Training Arena

CLICK HERE to join the tribe of Movement & Calisthenics Athlete – people just like you that are working with their own body weight to get strong, lose fat build muscle, recover from injuries and live their best lives!

Advanced Four-Week Program Calisthenics for Fat Loss

Nowadays, we have a lot of workouts, which are mainly performed in the gym using weights. We believe that doing calisthenics can change your perspective on how you look at the term – exercising.

The key to losing weight is to eat less and workout more. This is often misunderstood because people think that they should eat once and exercise two times a day. This is such a bad approach, which may result in possible health issues.

We want to feed our organism constantly, but with the right type of foods.

However, at Body Weight Training Arena , we want to incorporate some different types of training using only your body weight as resistance.

Furthermore, we want to make calisthenics for fat loss a four-week workout program, which you can use over the three months, if it suits you.

When designing a weekly plan for your training, consider how different styles of training affect different systems and thus affect recovery. You need to allow for some “space” between different kinds of stressors such as nervous system stressors, joint stressors, spinal compression and metabolic stressors.

Besides eating healthy and lowering your daily calorie intake, your training effort has such a huge impact on how fast you get tangible results. The key to progressive and efficient calisthenics for fat loss is to eat less and to work out more.

Moreover, with the best calisthenics workout , you’ll get to maximize your training benefits with a personalized training regimen. You don’t have to worry what to do next and how to perform the next routine when you are being guided via a scientific approach designed specifically for your needs, goals and current level.

How does the calisthenics exercises program flow?

The program is to be done for four weeks with five workouts per week. Exercise days are Monday, Tuesday, Thursday, Friday and Saturday, with the two rest days on Wednesday and Sunday.

The program calls for five different workouts:

  • Upper body (two days)
  • Lower body split (two days)
  • A combined circuit on the fifth day (which will test your endurance and will provide great HIT, high-intensity training)

Importance of a proper warm-up

Before you start the workouts, you should always do a proper warm-up of 20 to 30 minutes . Each warm-up should include dynamic stretching and mobility exercises in order to loosen up the tight areas and allow your muscles to work in full motion.

Hence, it is important to push yourself for each and every calisthenics exercises to get the most out of it. By staying in your comfort zone, you won’t do much. That’s why you should always give everything you got, as this is how people achieve greatness.

You should give everything you’ve got and perform the movement in full motion as fast as you can. Beware, we don’t want to see you injured, so that’s why you need to make sure you warm-up properly. If you are a beginner, then gradually increase the speed of exercise execution.

What are the health benefits of calisthenics exercises?

There are myriad health benefits from calisthenics workouts. Hence, we are going to mention a few:

  • Calisthenics exercises help in building and strengthening muscles.
  • It improves balance, agility and coordination.
  • It enhances stamina, strength and flexibility.
  • Calisthenics prevent muscle and joint injuries that can be caused by heavy weight lifting.
  • People from all age groups can do these exercises.
  • It improves your control over your body.
  • They are completely free and can be done anywhere.
  • Calisthenics exercises burn more calories.
  • These kind of exercises help in building lean muscles, instead of the bulky look that is added by weights.
  • Beginners can do most calisthenics exercises.

Calisthenics uses body weight for resistance, so you don’t need equipment. These exercises strengthen and build muscles without the need of any dumbbells, barbells or balls. Usually combined with stretching exercises, calisthenics exercises provide cardiovascular benefits. Most of the calisthenics exercises involve rhythmic movements and are progressive in nature. So, you never get bored with them and never run out of challenges.

Moreover, it is extremely important, especially for calisthenics for beginners , , to not skip steps. The complexity of the lack of skill learning in one area will send you right back to the basics.

Plan ahead for your calisthenics workout

After you adjust to your calisthenics workout routine, we want to give a few more tips on how to progress faster:

    • Calculate how many calories your body burns in a day.
    • Calculate how many calories your body needs a day in order to start losing weight.
    • Calculate your daily protein needs.
    • Construct a healthy diet. Make sure you include protein food and exclude processed and high-fat foods.
    • Drink plenty of water.
    • Always chart your progress.
    • Stay motivated and stay hungry, even if there’s no initial progress.

Carbohydrates are very essential for your body, especially for your energy levels. Rather than having carbohydrates as a part of each and every meal, when losing weight and lowering body fat, you should lower the daily amount you are entering.
Therefore, this means that you may want to eat foods that are rich in carbs in the morning and probably during lunch. So, with anything you do, just exclude the carbohydrates from your diet after lunch. Eat protein-rich foods like fish, steak, pork, eggs, tuna, etc.

We are highly against eating carbohydrates in the evening, or even worse, before bed.

This calisthenics for fat loss program is for both beginners and intermediate athletes who want to work on lowering their body fat percentage and for those who want to lower their weight.

Leave a Reply

Your email address will not be published. Required fields are marked *