BOXROX Pro

Calisthenics For Overweight People (How to Start)

Bodyweight exercises might be the best bet for overweight people to improve their fitness.

If you are overweight, know that you can lose fat with calisthenics, a fancy word for bodyweight exercises. This is a guide to calisthenics for overweight people and how to start it.

Being overweight or obese can increase the risk of several health problems. Some of them are:

  1. Heart disease: Excess weight can increase blood pressure, cholesterol, and triglyceride levels, leading to an increased risk of heart disease.
  2. Type 2 diabetes: Obesity is a major risk factor for developing type 2 diabetes, as it can lead to insulin resistance and impaired glucose tolerance.
  3. Stroke: Being overweight can increase the risk of stroke by promoting the development of atherosclerosis (narrowing of the arteries due to the buildup of plaque).
  4. Sleep apnea: Excess weight can increase the risk of sleep apnea, a condition in which breathing stops and starts during sleep.
  5. Joint problems: Carrying excess weight can put additional strain on joints, leading to joint pain and increased risk of injury.
  6. Certain types of cancer: Obesity has been linked to an increased risk of several types of cancer, including breast, colon, and pancreatic cancer.
  7. Mental health problems: Obesity can be associated with depression, anxiety, and low self-esteem.

So naturally, it is important to keep your body fat percentage low. There are several ways to lose weight, but the most effective and sustainable methods involve making healthy lifestyle changes.

How To Lean Bulk Properly in 5 Steps How Men Can Lose Belly FatSource: Julia Larson / Pexels

Most of them are revolved around nutrition (calorie deficit), a healthy diet, and increasing physical activity.

In this calisthenics for overweight people guide, we lean on the expertise of Onatome Tasker. He is the face and creator behind Tao Physique, a YouTube channel with over 350,000 subscribers. His videos are usually focused on how to improve your fitness using only bodyweight exercises.

Check it out.

Calisthenics for Overweight People

When people think about calisthenics, it comes to mind some exercises that can be very challenging for most, such as push-ups or pull-ups. However, if you are overweight or obese, sometimes even crunches or squats can be taxing on your joints and muscles.

“With this style of training, you’re going to be improving your coordination, cardiovascular health, and strength,” Tasker explains.

Split Squats and Lunges Masterclass

Although Tasker is a man focused on exercising with calisthenic movements, his first entry on this calisthenics for overweight people guide is about nutrition. You must be in a caloric deficit to lose weight.

Make sure you are eating less than you are burning through physical activity. Your diet should be focused on whole, unprocessed foods like fruits, vegetables, lean proteins and whole grains. Avoid sugary, high-fat, and processed foods. Also, make sure you are eating enough protein to build muscle while you are losing weight.

12 Foods That Build Muscle And Burn Fat Simultaneously

When it comes to exercising, the basics are your go-to. But even some of the basic movements can be challenging. And for that, Tasker says that it is a great idea to invest in buying rings to assist you with bodyweight movements. “With this equipment, you can actually make some of the basic movements even easier.”

suspension trainingSource: Jonathan Borba on Pexels

For example, push-ups can be made easier by doing them at a higher incline. Dips can be regressed by lowering the rings and assisting your body with your feet touching the ground.

Tasker explains there are 4 things, in general, that make the bulk of his calisthenics for overweight people guide:

  1. Focus on diet
  2. Master the basics
  3. Use regressions
  4. Consistency

Click on the video below to know more about it.

VIDEO – Calisthenics for Overweight People (How to Start)

Top 10 Rules of Calisthenics

Should You Transition to Calisthenics?

How to Do HIIT Cardio to Get to 10 Percent Body Fat

Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:

  1. Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
  2. Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
  3. Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
  4. Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
  5. Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.

It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.

How to Build Muscle and Lose Fat with Lean Bulking

4 Things Stopping You Losing Stubborn Fat in 2023

15 Exercises Better Than Burpees For Fat Loss

Best Science-Based Diet for Fat Loss

Image Sources

Related news