Health and Fitness Insights

This piece is accessible to non-members through my friendlink. Photo by Pedro Araújo on Unsplash. By shifting to anabolic calisthenics, I bid farewell to long-distance running, which previously provided me with endorphins while simultaneously breaking down my muscles.

My commitment to acquiring knowledge, skills, and experiences in physical and mental health, fitness, and nutrition is driven by a desire for my well-being and to assist others. This narrative aims to share an invaluable skill that can benefit many. I take great joy in recounting my transformative experiences.

My Initial Encounter with Calisthenics

After enjoying barefoot walks and trampoline exercises, calisthenics quickly became my favorite workout. My understanding of its significance blossomed thanks to a centenarian named Conor.

Meeting Conor at a wrestling competition when he was 87 was eye-opening. He had never engaged in weightlifting, yet his physique was remarkable, showcasing prominent muscles both in his upper and lower body.

His posture was admirable for his age. Upon inquiring about his fitness secret, he attributed it to calisthenics and barefoot walking. He dedicated an hour daily to walking on the beach and another hour to calisthenics at home, maintaining this routine almost every day. He appeared to be in his early fifties and remained active in wrestling competitions.

Initially, I struggled against him during our matches. Being the same age as his grandson made it daunting. However, after mastering calisthenics, I eventually managed to defeat him. Conor continued to inspire others until he reached the age of 100, living a few additional years before passing away, leaving behind a legacy of motivation for many to embrace calisthenics.

One day, I aim to share a tribute to my memories of Conor and the impact he had on my journey.

What Exactly is Calisthenics?

Calisthenics refers to exercises that leverage one's body weight for resistance training, eliminating the need for weights. This form of workout can be categorized as isometric training, allowing individuals to engage specific muscle groups through contractions.

When performed correctly and with intensity, calisthenics engages nearly every muscle, fostering development. Common exercises include push-ups, planks, squats, lunge walks, leg raises, and trampoline jumping. I prefer to execute all exercises on a soft surface, except for trampoline workouts, to safeguard my knees.

The Advantages of Calisthenics

The most significant advantage of calisthenics is its accessibility—it requires little more than a few square meters of space. I was initially drawn to calisthenics for its convenience.

As I began to notice improvements in flexibility, agility, growth, and strength, I developed a passion for it. The enhancement of my daily mood further fueled my commitment.

How I Integrated Calisthenics into My Fitness Routine

I became part of a fitness group that organized 100 push-up challenges for beginners, which also included more advanced challenges of 1,000, 3,000, and 5,000 push-ups daily. I started with the beginner group, initially only able to complete three push-ups in one go. The following day, I struggled to perform any. However, I could hold a plank for several minutes, gradually building my arm strength.

With guidance and encouragement from fellow members, I adapted my body to perform 100 consecutive push-ups within about six months. The method involved incremental improvements, such as adding five push-ups each time. Additionally, beginners were encouraged to engage in five minutes of planking between sets.

The routine was structured to allow a rest day after each intense workout session. On recovery days, I would complete three sets of squats, ranging from 10 to 20 repetitions, alongside increasing my lunge walks from 50 to 200 meters over several months. I also practiced three sets of leg raises and imaginary cycling, reminiscent of Pilates workouts. My Pilates background made transitioning to calisthenics seamless, as I was familiar with core engagement and protection.

With each session, I felt stronger and increasingly motivated.

Beginning with Pull-Ups

I assumed pull-ups would be as manageable as push-ups. Even after achieving 100 push-ups, I struggled to complete three pull-ups during my first attempt, with my heart racing and my nervous system signaling fatigue.

While push-ups involve lifting half of one’s body weight, pull-ups require lifting the entire weight, necessitating further development in my arm muscles. The same supportive team motivated me to pursue pull-ups, and within six months, I was able to do 20 in a row. After joining the 1,000 push-ups per day club, I progressed to 50 pull-ups, leading to significant upper body growth and enhancing my rock-climbing abilities.

Dietary Modifications

Initially, my diet required no adjustments while participating in the 100 push-up challenge. However, after joining the 1,000 push-ups group, I needed to increase my protein intake by 20% to facilitate muscle recovery and add 10% more fat for energy.

As I progressed to performing 50 pull-ups in three sets, alongside 1,000 push-ups daily, 30 minutes of planking, and approximately 10,000 steps of barefoot walking, my protein and fat consumption increased by an additional 10%. At that point, I began incorporating 200 grams of healthy fats into my diet, responding to my elevated metabolic rate.

Metabolic Rate and Body Composition

Interestingly, despite a 30% increase in calorie consumption, my weight remained stable. While my belly fat decreased, my overall weight did not change significantly. My body was fat-adapted, and I worked out on an empty stomach, relying primarily on visceral fats for energy.

During this phase, I consistently achieved ketosis, which positively impacted my motivation for physical activities. Consequently, my visceral fat diminished as my muscle mass increased. Eating one meal after workouts allowed rising insulin levels to direct calories into my muscles, maintaining insulin sensitivity despite higher protein intake. I followed a low-carb diet, eating only once a day, activating insulin and mTOR once daily for health reasons. My glucose levels remained stable, as gluconeogenesis and lipolysis were effectively functioning due to my fat-adapted state.

Objective and Subjective Outcomes

Completing my first 100 consecutive push-ups felt akin to finishing a marathon. An hour later, I experienced an incredible sense of satisfaction. A check of my ketone levels revealed over six nmol of β-hydroxybutyrate in my bloodstream. That night, I enjoyed a restful sleep, and my smartwatch recorded over 95% sleep quality with an increase in deep sleep. Subsequent sessions yielded similar results, motivating me to continue.

After a year, my DEXA scan indicated a 40% improvement in muscle quality and a 3% reduction in body fat. This marked my first experience of developing visible abs without extensive abdominal workouts, also aiding in reducing loose skin. My endurance improved, posture enhanced, and I noticed reduced restlessness while working at my computer.

During breaks, I performed 100 push-ups in front of my colleagues, encouraging them to engage in stretching exercises. Initially met with laughter, my coworkers eventually grew supportive of my routine.

The motivation from tangible results, high energy levels, and community encouragement significantly boosted my self-esteem and self-love. I also found myself becoming more compassionate towards others and began sharing my calisthenics knowledge with newcomers in my community.

Observations from Others

My dietary choices were well-suited for starting calisthenics, allowing me to reap immediate benefits without side effects. In contrast, some individuals in my circle needed to refine their diets to experience the benefits of intensive calisthenics. However, most did not have to make drastic changes to their eating habits.

Regardless of whether they followed a high-carb or high-fat diet, people performed well, as long as they adjusted their protein intake to optimize results. Unfortunately, some individuals dropped out early, believing calisthenics was not suitable for them.

Conclusions and Key Takeaways

This journey has taught me that our bodies can adapt to stress effectively. With a systematic approach and proper recovery, the body responds by building muscles, increasing strength, and shedding fat. Muscle growth requires acute stress, and similarly, fat loss occurs through acute stress as glycogen stores are utilized.

Based on my experiences and observations of community members, calisthenics proves to be an excellent workout for healthy individuals. Like many others, I embraced calisthenics as a passion. Although work, family obligations, and travel limited my participation in community events in later years, I consistently practiced calisthenics at home, during barefoot walks, and while traveling to maintain my fitness.

Calisthenics allowed me to abandon my long-distance running routine, which had previously lifted my spirits through endorphin release but also led to muscle catabolism. In hindsight, I realize that this shift was a crucial decision. I replaced excessive running with the more manageable and beneficial practice of calisthenics, which has since become a lifestyle choice.

Looking back, I wish I had discovered calisthenics earlier, before embarking on long-distance running. The latter can be detrimental to muscle health and poses various health risks, while calisthenics promotes muscle retention. As we age, maintaining muscle mass becomes increasingly vital.

While calisthenics places considerable stress on the body, it may not suit everyone. Therefore, it is essential to consult qualified healthcare professionals before starting such workouts. Those experienced in Pilates and yoga can quickly adapt calisthenics into their fitness routines as a form of resistance training. Incorporating meditation and cold showers after calisthenics has also expedited my recovery.

YouTube hosts numerous educational videos on calisthenics, which can aid in learning. The key to success lies in starting slowly, keeping an open mind, connecting with like-minded individuals, progressing gradually, enjoying the process, and remaining committed.

Thank you for reading my insights. Wishing you a happy and healthy life.