Starting Calisthenics When You're Overweight? Do THIS!
Summary
TLDRIn this fitness video, Ryan addresses the challenge of starting calisthenics when overweight. He offers three key recommendations: adopting the 16/8 intermittent fasting method, incorporating low-impact cardio like walking, and utilizing angle of leverage to ease into exercises. By focusing on these strategies, viewers can safely lose weight and build strength, progressively advancing in calisthenics and improving their relative strength without risking joint damage.
Takeaways
- 🏋️♂️ For those overweight starting calisthenics, basic exercises like push-ups and pull-ups can be difficult due to the extra weight.
- 👨🏫 Ryan, a personal trainer, suggests starting with less weight to make exercises easier, similar to how beginners in weight lifting start with just a barbell.
- 🔥 The first recommendation for weight loss is intermittent fasting, specifically the 16/8 method, which involves a 16-hour fast and an 8-hour eating window.
- 🍽️ Intermittent fasting can be as simple as skipping breakfast and having two reasonable-sized meals within the 8-hour window to create a calorie deficit.
- 🚶♂️ Low impact cardio, such as walking, is recommended for those with a sedentary lifestyle or who are significantly overweight to start with.
- 🚶♀️ Walking is beneficial as it's low impact on joints and gently moves internal organs, with a suggestion to start with a pace of 1 mile in 20 minutes.
- 📈 The concept of angle of leverage can be used to make calisthenics exercises easier by starting with less challenging variations, like push-ups against a wall.
- 💪 As weight is lost and strength is built, gradually progress to more difficult exercises by changing the angle of leverage, such as moving from wall push-ups to incline push-ups.
- 🚫 Avoid high impact or explosive exercises when overweight to prevent joint damage, focusing on low impact activities and gradual progression.
- 🔗 For more information on intermittent fasting, a link to a how-to video by Ryan is provided for viewers interested in learning more.
- 📹 Ryan's channel focuses on achieving fitness and health at home without a gym, using calisthenics, and encourages subscribing for more content.
Q & A
What is the main challenge for overweight individuals starting a calisthenics workout program?
-Overweight individuals may find it difficult to perform even basic exercises like push-ups and pull-ups due to the extra weight they carry, which makes calisthenics or bodyweight exercises more challenging compared to leaner people.
Why is it important to start with less weight when learning new exercises, as mentioned in the script?
-Starting with less weight makes any exercise easier, allowing beginners to learn proper form and technique without the added strain of heavy weights. This principle applies to both weightlifting and calisthenics.
What are some of the reasons why advanced calisthenics athletes are often very lean?
-Advanced calisthenics athletes are lean because having less body fat makes exercises easier and prevents it from slowing them down or holding them back.
What is the first tool or piece of advice recommended for overweight individuals wanting to start calisthenics?
-The first recommendation is intermittent fasting, specifically the 16/8 method, which involves a 16-hour fast and an 8-hour feeding window, helping to create a caloric deficit and facilitate weight loss.
How does walking serve as an effective low-impact cardio for overweight individuals?
-Walking is an accessible and low-impact form of cardio that is gentle on the joints, helps to gently jostle internal organs, and can elevate the heart rate for an extended period, contributing to weight loss.
What is the recommended starting pace for walking to aid in weight loss for beginners?
-The recommended starting pace is to walk 1 mile in 20 minutes, gradually increasing the pace to walk a mile in 15 minutes, and eventually working up to 2 miles in 30 minutes.
What is the concept of 'angle of leverage' and how can it be used to make calisthenics exercises easier for beginners?
-The angle of leverage refers to adjusting the body's position to decrease resistance in exercises. For example, doing push-ups against a wall reduces the difficulty, allowing beginners to perform the exercise more easily as they build strength.
How can relative strength be improved while reducing body fat through calisthenics?
-By gradually increasing the difficulty of exercises using progressions and angle of leverage while also reducing body fat through methods like intermittent fasting and walking, an individual's relative strength, which is the ratio of strength to weight, can be improved.
Why should overweight individuals avoid high impact or explosive exercises when starting calisthenics?
-High impact or explosive exercises can be damaging to the joints, especially for those who are significantly overweight, so they should be avoided until some weight is lost to reduce the risk of injury.
What additional advice is given for those who are new to the channel and interested in fitness without a gym?
-New viewers are encouraged to subscribe to the channel and tap the bell to get notifications for every new upload, ensuring they stay updated with the latest content on achieving fitness at home without a gym.
Outlines
🏋️♂️ Starting Calisthenics as an Overweight Individual
In this video, Ryan addresses the challenges overweight individuals may face when starting a calisthenics workout program. He emphasizes the importance of weight loss to make calisthenics exercises easier and safer. Ryan introduces himself and the purpose of his channel, which is to promote fitness and health through calisthenics without the need for a gym. He acknowledges the difficulty of bodyweight exercises for those with extra weight and compares it to the approach of a personal trainer who would start with lighter weights for beginners in a gym. The video aims to provide recommendations for overweight individuals to begin their calisthenics journey safely.
🍽️ Intermittent Fasting and Low Impact Cardio for Weight Loss
Ryan offers three key recommendations for overweight individuals looking to start calisthenics. The first is intermittent fasting, specifically the 16/8 method, which involves a 16-hour fasting period and an 8-hour eating window. He suggests reducing meal frequency and emphasizes the importance of a caloric deficit for weight loss. The second recommendation is low impact cardio, with walking being the most accessible and beneficial form. Ryan advises starting with a manageable pace and gradually increasing it to improve cardiovascular health and support weight loss. He also mentions the benefits of walking for organ health and joint preservation. The third recommendation involves using the angle of leverage to make exercises more manageable, which will be explained in the next paragraph.
Mindmap
Keywords
💡Calisthenics
💡Extra weight
💡Intermittent fasting
💡Low impact cardio
💡Bodyweight exercise
💡Progressions
💡Angle of leverage
💡Explosive exercises
💡Relative strength
💡Morbidly obese
Highlights
Starting a calisthenics workout program can be difficult with extra weight, even for basic exercises like push-ups and pull-ups.
For those who are overweight, calisthenics or bodyweight exercises are more challenging due to the extra weight.
The video aims to provide recommendations for overweight individuals to start calisthenics safely and effectively.
Advanced calisthenics athletes are lean to make exercises easier and avoid the hindrance of body fat.
Intermittent fasting, specifically the 16/8 method, is recommended as an effective way to drop weight.
During the 8-hour feeding window, consuming only two meals can help create a caloric deficit for weight loss.
Low impact cardio, such as walking, is recommended for overweight individuals starting exercise routines.
Walking is beneficial for joints and gently moves internal organs, promoting overall health.
A gradual increase in walking pace and distance can help in weight loss and fitness improvement.
Taking advantage of the angle of leverage can make calisthenics exercises more accessible for heavier individuals.
Progressions like push-ups against a wall can decrease resistance and make exercises easier for beginners.
Explosive exercises should be avoided by overweight individuals to prevent joint damage.
Combining walking, intermittent fasting, and angle of leverage exercises can build strength and reduce body fat.
Relative strength, or strength in proportion to body weight, is crucial for calisthenics and can be improved with the right approach.
Bodyweight rows and partial squats are examples of exercises that utilize angle of leverage and range of motion to adjust difficulty.
The video emphasizes the importance of a gradual and safe approach to calisthenics for overweight individuals.
Subscribing to the channel can provide ongoing support and guidance for those looking to stay fit and healthy at home.
Transcripts
if you're starting a calisthenics
workout program but you have a lot of
extra weight on you you might find it a
bit difficult even with the most basic
exercises like push-ups and pull-ups so
in this video I want to share with you
guys my recommendations to start
dropping the weight and begin your
calisthenics program safely how's it
going everybody I'm Ryan and this is -
the gym where we talk about how to be
fit and healthy without a gym using
calisthenics and if that sounds good to
you keep in mind that subscribe button
is right down there below I've gotten
some requests down in the comments but
hey I want to start calisthenics but I'm
overweight where should I start and that
question has come up a few times now so
I want to make this video just to
address it that if you are really
overweight like morbidly obese or you're
just carrying a lot of extra weight on
you you're going to find calisthenics or
bodyweight exercise to be more difficult
than the leaner people and I think
that's obvious but the reason why is if
you take a look at for example weight
lifting right as a personal trainer if I
was going to be training someone in the
gym I would start them off whether I was
teaching them benchpress or squats or
deadlifts or anything like that I would
always first explain the exercise
demonstrate it myself and then have them
try it with only a barbell no extra
weight on the bar you know no plates
nothing just the bar itself and the
reason for that is any exercise is going
to be easier with less weight and the
same thing applies to calisthenics the
less weight you have on you then the
easier it will be to do the push-ups
pull-ups dips squats lunges and all
those exercises even even going up into
the more advanced things like levers and
flags and handstand push-ups all of that
is easier when you're leaner and that's
why a lot of the really advanced
calisthenics athletes and street workout
athletes out there they're so shredded
it's because they don't they don't have
room for body fat they that just slows
them down and holds them back so they
are purposely very lean to make the
exercises easier so I'm going to share
with you three tools or pieces of advice
that I recommend you try if you are
overweight or obese and you want to
start
calisthenics and the first thing I
recommend this is hands down probably
the easiest and most effective way to
drop weight is intermittent fasting all
right this is really popular right now
it's been something people have been
using for decades probably if not
centuries but it's really making a
resurgence right now online especially
on YouTube a lot of people are using it
and I already made a video a couple
videos on intermittent fasting so make
sure you check those out but the type of
intermittent fasting I recommend is
called 16/8 where you have a 16 hour
fast an 8 hour feeding window and if you
do it right all right sometimes I tend
to cram 3 meals into the 8 hour window
but if during your 8 hour feeding window
you only eat 2 meals you're essentially
cutting out an entire meal right your
breakfast just doesn't exist anymore
and as long as those 2 meals that you
eat aren't unreasonably large you will
be eating significantly less calories
than you were before and this will help
put you in a caloric deficit and a
caloric deficit is key to start dropping
weight if you want to learn more about
my method for intermittent fasting how I
recommend easing into it I will put a
link below to my intermittent fasting
how-to video and I'll also put one of
those cards up on the screen here so
make sure you check that out after you
watch this video the second thing I
recommend if you are overweight or obese
and you want to start exercising and
body weight exercise especially if you
are coming off of a sedentary lifestyle
like you're currently not exercising
that would be low impact cardio and
there's multiple forms it could be
swimming it could be bicycling but the
number one thing I recommend I think
it's most accessible for everyone is
walking a lot of people they'll say oh
start jogging but if you're really
overweight jogging or running is gonna
be really tough on your ankles and your
knees it's just not it's not easy on
your joints but walking is good for
everybody
aside from being low-impact under joints
walking is also really good because the
way you move it kind of gently jostles
your organs it's actually very good for
your organs and it's just a really good
form of cardio your heart rate is
slightly elevated for an extended period
of time I recommend
aiming for about 1 mile and getting that
in 20 minutes that's a good starting
pace and then try to increase your pace
so you're doing a mile in 15 minutes and
once you're doing one mile in 15 minutes
trying to double that try to go 2 miles
in 30 minutes and once you reach that
point you're walking two miles a day and
you can do that every day 7 days a week
combined with intermittent fasting you
will be losing weight and the third
thing I recommend is taking advantage of
angle of leverage now if you don't know
what I mean by that just bear with me
for a minute but if you're extremely
overweight for morbidly obese then
you're probably going to want to hold
off on push-ups and and other
calisthenics exercises in the beginning
because those will be just too tough all
right though you'll be too heavy and it
could be damaging to your joints so I
recommend sticking with the walking and
the intermittent fasting in the
beginning and once you've dropped enough
weight then start the resistance
exercises but if you're not morbidly
obese and you just have some extra
weight on you what you can do is you can
start the exercises taking advantage of
angle of leverage to make the exercises
easier if you haven't seen my beginner
video yet my beginner routine make sure
you check that out because I demonstrate
progressions where you start off for
example with push-ups you can actually
do push-ups against a wall that's the
easiest variation where you're standing
a couple feet away from the wall of
meaning into it and this is going to
decrease the resistance dramatically and
for a very heavy person this will make
it more approachable and more accessible
once you're able to do the push-ups
against the wall consistently and you've
dropped some weight you can start doing
them on an incline platform ok meaning a
raised platform so your body is on an
incline maybe 45 degrees or so and what
you'll find is that as you do these
angle of leverage exercises and you get
yourself closer and closer to the floor
you'll be making them more difficult and
if you do that gradually combined with
the walking and the intermittent fasting
you're going to be gradually building
strength while reducing your body fat
and that increases relative strength
relative strength is basically just how
strong you are versus how much you weigh
you can also apply the concept of angle
of leverage to
pull-ups by getting beneath your dip
station and doing bodyweight rows you
can do them with straight legs that's a
little harder than bent legs right so
you can gradually progressively make it
more difficult you can do the same with
squats except with squats instead of
England leverage it's more like range of
motion doing a partial bodyweight squat
will be easier than doing you know
halfway to the ground and then in a deep
squat and so on so take advantage of
progressions angled leverage and a quick
word on explosive exercises those are
high impact so if you're overweight
okay significantly overweight definitely
avoid any high impact or explosive
movements wait until you drop the weight
so you don't risk damaging your joints
so I hope this video was helpful for any
of you who want to start calisthenics
but you're overweight and you find that
your weight is holding you back alright
you might need to reprioritize just a
little bit you know focus on
intermittent fasting focus on daily
walking or other low impact cardio you
won't regret it as you drop the weight
you'll see that it's actually helping
you progress faster into calisthenics
and guys don't forget if you're new to
my channel and the idea of keeping
healthy and fit at home without a gym
sounds good and exciting to you hit that
subscribe button and tap the bell so you
get notified every time I upload alright
and I'll see you guys in the next video
[Music]
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