Not having a gym membership or any free weight to use around your home does not sentence you to an unfit and flabby body. On the contrary, you can successfully transform your body into a lean, mean fighting machine with the help of calisthenic exercises. Callisthenics utilise body movement, gravity and resistance to build lean muscle and burn fat. No weights or workout equipment are required. Create a regular calisthenic workout regimen and a healthy diet to get that ripped body you always wanted.
- Skill level:
Things you need
- Lean protein
Create a regular workout routine, at least three to four days a week, with a variety of muscle building exercises. Common strength-building calisthenic workouts include abdominal crunches to build stomach muscles, push-ups to build chest muscles, pull-ups to work out biceps and back muscles and lunges to workout your leg muscles. Rotate the exercises -- working out a specific muscle group each day. This provides your muscles an opportunity to rest and build in size.
Add cardiovascular calisthenic exercises to burn the fat covering your muscles. Exercises you can perform in or around your home include jumping jacks, jogging and running. Organised callisthenics programs such as gymnastic classes, karate and spin classes also provide the calorie-burning workout necessary to reveal your muscles.
Create a nutrition plan focused around lean protein such as chicken, turkey, pork loin and fish. Yoghurt, low fat cheeses and nuts (i.e. almonds and walnuts) also provide a boost of muscle-building protein. Also make sure to eat complex carbohydrates such as wheat. While carbohydrates can store in your body as fat, they are a necessary source of energy for effective workouts and muscle repair. Drink plenty of water throughout the day as well.
Tips and warnings
- Supplements such as protein powders and multivitamins help ensure you receive the proper nutrients for your body if you feel your diet is lacking in some area. Consult your doctor or a fitness trainer regarding the best supplements to help achieve the body you want.
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