Nicolas

@calisthenics

90 Following

1062 Followers

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Goodmorning team! If you are trying to lose weight or just get lean and toned you can’t escape running! Our bodies were designed for that. Side note: running will also build your abs! So here are some important tips to get started, at your own pace and level. 🏃‍♂️🏃‍♂️🏃‍♂️ Get after it! https://open.spotify.com/episode/6tNRMibkq0hUkEexoM8gok?si=oqzOYIN-Q9G08V3Af6d1Yg

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Team! You can’t outwork a bad diet! Here is my my full day of healthy intuitive eating 👨‍🍳 With some tips to gain muscle and lose fat in the process! https://open.spotify.com/episode/3YkavwaWgyYTcqMwFqvZvh?si=7rXD-XsFRcSBGUFW1bSlSQ

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Speed = Youth If you want to stay young you need to be fast! Here are my 8 favorite exercises to keep my mind and body sharp! https://www.onlinecalisthenics.com/blog/8%20Exercises%20to%20Boost%20Speed%20and%20Sharpen%20Your%20Mind

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Good afternoon team! If you ever feel stuck in your workout progress… …here are 3 proven ways to break plateaus with your training! Let’s get it! 👇 https://www.onlinecalisthenics.com/blog/3%20Proven%20Ways%20to%20Break%20Through%20Plateaus%20in%20Calisthenics

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Hi Team! Do you ever experience pain or discomfort with your shoulders? If you said yes, this is for you! Discover how to build billet proof shoulders with 3 calisthenics drills 🦾 https://www.onlinecalisthenics.com/blog/how-to-get-rid-of-your-weak-shoulders-with-calisthenics

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Team! If you are getting close or over 40 (like myself), and starting your fitness journey, my new podcast episode is for you! https://open.spotify.com/episode/1JlANoBtIRmiuwtdBtN6c5?si=7IaFrU5wTZmDolEuyykkxg

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Goodmorning Team! Today I wanted to share one of my Calisthenics client’s success story. He is inspiring me! https://www.onlinecalisthenics.com/blog/Strength%20for%20Life:%20A%20Calisthenics%20Story%20of%20Persistence

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Good afternoon team! I hope you are getting your workout in today! I wanted to announce that I just started my Calisthenics lifestyle podcast. I created it using AI and the best resources from my Online Calisthenics Academy, including my full training course, blog articles, and website content, to deliver insights, techniques, and inspiration to help you transform your body and mind. You can tune in below! A lot more episodes are coming to the platform! See you there!👊 https://podcasters.spotify.com/pod/show/online-calisthenics

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Quick reminder to get your gainz today! Distance: 2 mile fasted run Pace: around 8:10min/mile

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It takes about 400 reps to build a synapse. It gets reduced to 10-20 reps if you are playing while learning. Let that sink in. 🤔

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I’m a fan of movements that look easy but that are not. Here is a great example. It may be the power move you didn’t know you needed! If you are working on getting better at pull ups, it’s also a must! Check the video and how to do it here! 👇 https://www.onlinecalisthenics.com/blog/the-power-move-you-didn-t-know-you-needed

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Goodmorning team! Deceptively simple, yet extremely good exercise to do before any workout! It’s the warm up drill every beginner needs to know! Check out all the details and the video here! 👇 https://www.onlinecalisthenics.com/blog/The%20Warmup%20Move%20Every%20Calisthenics%20Beginner%20Needs%20to%20Know

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Had to take some time off the grid! Now back with a new No-Excuses Beginner Calisthenics workout plan! I go over: - all the essential movements - links to every progression you need if there are movements you can’t do yet - how to structure your workout week - how many repetitions to do - how to include cardio in your week - how to plan you nutrition for best result You WILL get results with this plan. Stick to it for 12 weeks and adjust then! https://www.onlinecalisthenics.com/blog/The%20No-Excuses%20Calisthenics%20Workout%20Plan%20for%20Beginners

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Calisthenics changed my body. Bodyweight training is the most efficient and natural way to develop a healthy physique. https://www.onlinecalisthenics.com/blog/how-calisthenics-changes-your-body

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We created the United Nations of Gainz or Unog, with some friends in Venice Beach a while back. There is a workout challenge to join the group. While I did complete it last year, I did it again this year to support our new members while they were doing it. It’s a great mindset challenge since it’s very easy to want to quit! Here is the full workout I did today (minus the 7 mile beach run). Total: 1223 reps 1. Pull ups x 100 + 27 pull ups x 1 set 2. Push ups x 200 3. Squats x 200 4. Rows x 200 5. Leg flutters x 200 6. Single bar Dips x 200 7. Skull crushers x 200 8. Pull ups x 75 9. Muscle ups x 21

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Don’t fall for any fat loss scam and quick fixes. There is only ONE way to lose fat long term. This way includes 3 elements: 1️⃣ Do calisthenics to build muscle mass. Bodyweight training is accessible anywhere, anytime, no gym membership needed, no excuses. If you are a beginner, Start with push ups, squats and core work. I post lots of videos and blog articles on how to get started. 2️⃣ You must do intense cardio 1-2 times a week. There is No way around that! Go for a run 2 times a week no matter how fast you are running as long as you sweat and breathe heavy! 3️⃣ Calorie deficit: you can NOT outwork a bad diet. So you have to eat less calories than the energy you consume through the day. It’s that simple! 4️⃣ Do that for 3 months, assess progress and adjust then. It works 💯 For me For 1000+ people I trained It will Work for you too!

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When training, it’s crucial to remember that ALL muscles matter. Not just the chest, glutes, quads and abs. Here are 5 game changer muscles that most people ignore when training! (And how to train them!) https://www.onlinecalisthenics.com/blog/5-muscles-you-re-not-working-enough-and-how-to-train-them

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Boost your hormones naturally and get ready to feel great! https://www.onlinecalisthenics.com/blog/Boost%20Your%20Hormones%20With%20Calisthenics

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If you want to be lean and athletic, you MUST train good cardio! Here is the best cardio exercise there is! Along with running/sprinting. If you can’t do it yet, keep training to get it! https://www.onlinecalisthenics.com/blog/The%20Best%20Cardio%20Workout%20To%20Burn%20Calories%20and%20Get%20in%20Shape

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How many sets should you do? Here are the bed way to build your calisthenics workout sessions! https://www.onlinecalisthenics.com/blog/The%20Most%20Efficient%20Calisthenics%20Training%20Patterns

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