How to Is calisthenics useful for losing weight?

Calisthenics by itself is not the best option to lose weight, but it is to maintain our muscle mass and show better aesthetics when we lose that excess fat. In addition, this discipline has different factors that make people adhere to it, a fundamental aspect in the long and slow path of fat loss. In this article, we are going to describe how calisthenics can help us lose weight. To Caesar what is Caesar's: weight loss is achieved by spending more energy than we eat When we want to lose weight, specifically stored fat, we have to take into account one main factor: the caloric deficit. Every day we need a certain number of calories to maintain basic functions (breathing, blood circulation, etc.) and to move. The balance between the calories we expend each day and the calories we eat from food is what will determine whether we gain or lose weight. If we consume more calories than we spend, neither calisthenics nor any other discipline will make us lose weight. If we consume fewer calories than we spend, both in calisthenics and other disciplines, even if not doing physical exercise, we will lose weight. The difference will be that this lost weight is mainly from fat mass, and not from muscle mass. Slim with excess fat Many people follow a diet to lose weight, and they succeed. However, the physique is not what they expected, since the silhouette provided by muscle mass does not accompany them. For this reason, the strength training we do with calisthenics will help us look better when we lose weight. If we simply base the weight loss phase on diet, or on diet and cardiovascular work, we can lower the figure on the scale, but our aesthetics will not show a silhouette determined by our muscular base. Calisthenics to maintain muscle mass while losing weight When it comes to losing weight, strength work is essential to maintain our muscles, and even increase them in some specific cases. Calisthenics is pure strength work in which we have to make movements with our body, continuously challenging our muscles. Doing push-ups, pull-ups, or any calisthenic exercise we burn calories, which also contributes to generating that caloric deficit that we need. To this is added that calisthenic exercises cover many muscle groups at the same time, which makes that energy expenditure greater. Strength base that is complemented by the cardiovascular exercise Strength should be the basis of fat loss, but cardiovascular work will actually increase the calorie expenditure that will help us lose weight. That's the main reason people go on diet and cardio and neglect strength, but that's where we make a mistake. In fact, we can lose weight without doing cardio, simply with diet and calisthenics. Fulfilling that caloric deficit, it is not necessary to do hours and hours of cardio. However, if we spend more calories, we can eat more, which is an aspect to consider in order to comply with the diet and not go hungry. Of course, we should never position cardiovascular work ahead of strength. If you have little time to train, always do calisthenics or other strength training first, and introduce cardio work in the remaining time, but never the other way around. Adherence is the main variable to take into account when losing weight, The foundation of any training program must be adherence. It is useless to train with the best or most effective training method if we don't like it, and we are going to abandon it in two weeks. It is preferable to do something that we like, even if it is not optimal, but we are going to do it almost daily throughout our lives. Calisthenics is an ideal discipline to lose weight because it tends to hook those who practice it, and it is also an effective training method for that goal. To Focus on the process, not the goal, Calisthenics focuses the attention on progressing in the difficulty of the exercises and takes the focus away from the scale. There are advanced exercises that can only be achieved by trying them over and over again, albeit with adequate progression. The fact of trying to get a front lever makes us occupy our minds with that task, instead of thinking about losing 800g in a week. Tribesman More and more parks have bars for calisthenics, which means that groups gather there to train. The fact of belonging to a group with which you are going to train and with which you can compete makes calisthenics addicting, and that is fundamental when it comes to losing weight. Some exercises with your own body to train strength and raise your heart rate Burpees with pull-ups Burpees are the most hated exercise, but more effective when it comes to burning calories in less time. If we also add a pull-up when we jump, we have the perfect mix to execute in the bar area. Jumping jacks are a great option to introduce into your warm-up and to add "for dessert" after your calisthenics strength work. It is a very simple exercise, but after a few seconds, it begins to raise the pulse rate drastically. Mountain climbers With mountain climbers, we can feel in a few seconds how our heartbeats shoot up and our abdomen burns. You can do it at any time during the session, even between calisthenic exercises if the breaks are long. Jump lunges After 30 seconds of jumping lunges, our legs swell, and we're short of breath. Use this exercise after the pure strength session on the calisthenic bars, and it will be a finishing exercise that will help us lose weight. Box jumps If you train in the park, you will have at your disposal elevated elements such as a bench. If you train in the gym, there are plyometric boxes. Develop your lower body power with this exercise while burning calories to lose weight.