Beginning calisthenics when you’re overweight
For bigger or overweight people who are wanting to start calisthenics, the first thing you should do before even starting a workout and worrying about learning how to do a front lever or muscle up, simply check on your diet. Make sure that you’re eating just enough to lose the right amount of weight. Therefore, you have to eat less calories than you burn throughout the whole day. For e.g., if you’re eating 3000 calories right now but you’re resting metabolic rate is around 2500 then you’re gaining weight.
The point is that before starting out try and tune into your diet and make sure that you’re putting effort into trying to make that better. You can cut out any junk foods, sugars, processed food, just keep it all natural like whole grains, etc. In addition make sure that you’re always drinking water and try and get all your calories through food and not through sugary drinks or juice.
Losing weight is so important for body weight training because the heavier you are, the harder it is to do the movements. It is going to be really difficult for an overweight person to do body weight training and calisthenics. That’s why you really don’t see a lot of overweight people doing it because it’s just so hard when you have those extra pounds on you.
After getting your diet in check you should begin doing cardio exercises. You can start off with a light walk or walking, then jogging, walking alternatively. Continue jogging thirty minutes three times a week just something to where you’re used to getting your heart rate up. Cardio along with your diet control is going to slowly drop those pounds to where it would be a bit easier to perform bodyweight exercises.
Next you actually start to implement some beginner bodyweight exercises such as basic push-ups, pull-ups, dips and squats with low reps. This can be done three times a week. Basic push-ups and squats should be easy for a lot of people but the hardest part over which we’ll have a trouble with is definitely pull-ups. With pull-ups you are going to progress a lot slower so you would need some motivation. As suggested earlier, either work out with a friend so that a friend can help assist you when you’re doing your pull-ups or if you worked out in a gym try an assisted pull-up machine. You can start all the way at the bottom for the highest assistance and then each week or every two weeks try and go a little bit lighter to the point where you’re doing a whole pull-up by yourself.