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What can calisthenics do for you? Let me show you.

fourfiftythree

One quick note – PLEASE do not turn this into a debate of weightlifting vs. calisthenics/bodyweight strength training (it is not at all my intention to imply that one is better than the other). The “lift heavy” mantra is very popular on MFP, that’s obvious – but for those of you who don’t necessarily have heavy lifting goals, the equipment to do so or are simply unfulfilled athletically by lifting weights, I’d like to show you what calisthenics can do for you.

Up until January of this year, I worked mostly with weights and personally, heavy lifting was just not in line with my goals, I did not enjoy it, and likely because of those reasons, the results I was seeing from it were not great. I wanted to be lean and strong, but also agile and flexible with the ability to propel and lift my body weight quickly and easily through any obstacle or course. Hello, progressive calisthenics!

For those of you not familiar with it - calisthenics is one of the oldest tried and true forms of exercise. It allows you to build strength progressively with no equipment, using your own body weight as resistance.

When I was lifting weights – yes, I could lift heavy objects, but I couldn’t do one proper push up or pull up, and my muscles were tight. I lacked mobility, flexibility and the overall well-rounded athleticism that I wanted (think, American Ninja Warrior).

I wish I had the ability to take good video, because I would love to show everyone how far I’ve come. If anyone, anywhere, anytime challenges me to a pushup contest – I can do about 150 good ones before my arms start to shake a little. And that’s just your standard wide pushup – barbwires, one-armed, and handstand pushups are my favorites. I am that crazy adult on the jungle gym, flying through the monkey bars with ease. Sometimes my husband will discover me in odd positions throughout the house – climbing a doorway, or holding myself up in the air on the kitchen counter... or on the roof. Lol. I can scale and lift myself over almost anything - trees, walls, fences…

So now you’re probably thinking, why? What’s the point? For me, it’s the fact that having this kind of unlimited, self-made strength is so… SO… empowering. It gives you a kind of cool confidence that is hard to explain. Not to mention – it is damn FUN.

I have leaned out much more in a much shorter period of time than I ever did while lifting weights. The difference between my weight in January and now is only about 4-5 pounds, but look how much bigger the pants and bra are on me below and how much more muscular definition I have.

Here are a couple of pictures from December (during weightlifting, and shortly before I stopped):

FLAT BUTT ALERT!

And here are photos after about 8 months of calisthenics/bodyweight strength training. P.S. – I realize that I look like death in these pics. I had just worked out! P.S.S. – I have had large weight loss (125 lbs.) and have a lot of loose skin on my body, unfortunately. I’m not embarrassed by it – BUT it does certainly mask some of my results I think.

Finally got that squat booty.

And here my daughter saw what I was doing and so we had some fun.

Just to reiterate – NOT ONE WEIGHT HAS BEEN LIFTED IN THE LAST 8 MONTHS.

If you’re interested in getting started with calisthenics, here’s some resources I recommend:
Al Kavadlo’s books (one of the best known experts in bodyweight strength training)
http://www.alkavadlo.com/store/

Convict Conditioning (book)
http://www.dragondoor.com/b41/

My own routine basically consists of the following:
Monday – bodyweight circuits
Tuesday – agility circuits
Wednesday – bodyweight circuits
Thursday – yoga
Friday – rest or short run
Saturday – cycling
Sunday – rest or short run

Thanks so much for looking and I’d love to answer any questions you have! It feels so great to be able to share my progress and I’m looking forward to improving and continuing to challenge myself.

Replies

sbrookes9

WOW! You look fantastic!

stacibuk

Do you think the next step after "body by you" should be "you are your own gym" or the "convict conditioning'?. I don;t know what to buy next.

fourfiftythree

Reading your story has made me download the Kindle version of "Convict Conditioning" and I am in awe and in love and inspired lol! Everything that man says make so much sense to me that I will slowly over the cause of the next weeks transition from weights to bodyweight exercises.

I don't know much about Paul Wade's life (he has done maybe 2 short interviews for publicity and never allows anyone to photograph him), but one thing is for sure - he is the real deal. I felt the same way when I read the book.

Congratulations on your success - you can tell your daughter is proud of you too, and she's lucky to have you as a role model in her life.

Thanks - she is my shadow and is quite fearless! She follows along with me while I'm working out, it's awesome.

What did your beginner work outs look like?

I am working on a roadmap for beginners - but I would highly recommend downloading one of the two books I listed in the OP. I started with the basics, but went through progressive phases for some of the moves (I could do a full pushup right off the bat, I could not do a full pull up).

Maybe I will just start with perfecting my push-up, squat and pull-up and build from there?

The basics are definitely the most important!

I'll have to keep checking back for the road map you promised!

I really am, I promise!

Do you think the next step after "body by you" should be "you are your own gym" or the "convict conditioning'?. I don;t know what to buy next.

Well, I think I am probably biased. Convict Conditioning is my favorite progressive calisthenics manual, period. It has a lot of information surrounding the history of calisthenics, which I actually think is very important to know and understand. It has been so long since I flipped through YAYOG, I can't remember what it is like! But feedback on Amazon is pretty good. Pushing the Limits by Al Kavadlo is also great, and does not have the machismo of CC - but it lacks pull up progression (Al has a completely separate book for pull up bar calisthenics).

EDIT: Forgot to say THANK YOU all so much for your comments. I read every one of them! I never thought something like this would get such a positive reaction on MFP, I am so stoked to see other people wanting to give it a try.

Jeyed

Wonderful results!!

So_Much_Fab

Now that I've had the chance to see your pictures (and thoroughly read your post)...

I know lifting heavy is a big thing here, and I don't disagree with the results. Like you though, I've never really enjoyed it and I especially don't like the fact that in order for me to do that, I would need to belong to a gym. THIS is something I could do at home, and probably enjoy!

I'm also amazed at your 125 lb. loss. If you do have loose skin, you hide it well. All I see is awesome!

I apologize in advance since I've not read thorough all of the responses - but you mentioned some books - which would you recommend (as far as body weight strength goes) for a beginner?

Jenna70

Bump to read later, good stuff! Great job, you look great!

Jennkies

I always wondered what calisthenics was when you would add it to your exercise. Now that Ive seen this and read through the comments, I am definitely on board. I have been trying some HIIT training using only body weight (with a kettle bell for some of the exercises). I have not been able to make it through a full 30 minutes, and I'll be shaking at the end of the 20 I do make it through. But I love that it makes me sore in places I didn't think I was working, such as my core, bi/triceps, and hamstrings. I am definitely going to be sticking with this and checking out your resources now.

WillUAre

Thanks for sharing. You look awesome.

orchidee1987

Fantastic job ! I personally also enjoy bodyweight exercises more than heavy lifting. I was getting bored in the weighs room. I find the feeling very different. I only started doing circuit training and bodyweight exercises at home 2 months ago but i can tell my strength and shape have changed although i have been in maintenance for a year now (monthly pics taken). Congrats again and keep enjoying !!!

Gerald_King

Awesome well done

viciouslitany

you have no idea what an inspiration you are / this post is to me.

thank you.

Anzju

WOW! I'm going to give calisthenics a go now! Shame I bought weights last week..ahah!

fourfiftythree

I apologize in advance since I've not read thorough all of the responses - but you mentioned some books - which would you recommend (as far as body weight strength goes) for a beginner?

Both of those listed in OP are excellent honestly! Convict Conditioning is my favorite book. It has some "fluff" to it, but it is probably the best and most thorough progression for beginners.

WildcatDeLalune

Thanks so much for sharing this. I was looking for a way to become more fit and lean without having to lift. This gives me so much hope! I'd love to be able to scale things.

LuvtheCubs

Thanks you for sharing your results and your path to get there! You and your baby girl are both beautiful.

I am over 50 and weight lifting(which I love) bothers my elbow and shoulders now if I up the weights. I've been lifting much of my life but the Body weight approach might be something that can work for me. Going to search for the books now!

bluestarlight19

Wow awesome! I'm definitely interested!

fourfiftythree

Here ya' go!

http://www.myfitnesspal.com/blog/fourfiftythree/view/calisthenics-roadmap-a-list-of-resources-to-get-started-with-bodyweight-strength-training-694338

Scroll about half way down for the resources, everything else is tl;dr stuff.

Thanks again so much guys! I'm so ecstatic to see others getting excited about learning some new and different. Best of luck to you all!

heidispideymfp

I can scale and lift myself over almost anything - trees, walls, fences…

Yup. that is my idea of fitness, exactly, and my goals in a nutshell.

and you look amazing. thanks for sharing! :drinker:

This ^^

We'll done!

I've started a beginner body weight program and was shocked that I can't do more than three knee push ups:noway:

mandymack14

Here ya' go!

http://www.myfitnesspal.com/blog/fourfiftythree/view/calisthenics-roadmap-a-list-of-resources-to-get-started-with-bodyweight-strength-training-694338

Scroll about half way down for the resources, everything else is tl;dr stuff.

Thanks again so much guys! I'm so ecstatic to see others getting excited about learning some new and different. Best of luck to you all!

Thank you SO much!

I checked out Convict Conditioning and read a heap of reviews on Amazon - 99% glowingly positive. So I went ahead and bought the pdf version of the book, downloaded it, and have just finished reading it cover to cover. It makes complete and perfect sense to me and I am SO in. After reading it I am convinced that is possible to regain the strength of my athletic youth - not the youthful look perhaps, but strong!

I can't tell you how inspired I was by the OP and her pictures. I'm post-menopausal and, after years suffering a crippling back problem (just now under control), I've lost so much muscle tone, but I am definitely on my way with regular pilates sessions and lots of walking, hiking and swimming. I'm not a fan of weight lifting, machines or the gym - I get bored. I like the idea of using your whole body with natural movements that work not only a group of muscles, but those supporting them. That just feels "right" to me.

Now to read and learn more ... starting with your blog post. Thanks again! :flowerforyou:

mandymack14

Being a bit cheeky here but just a thought for Fourfiftythree ... have you considered starting a group for those of us interested in this strength training pathway? You'd probably become the group's agony aunt, which might appeal to you not at all ... but it appeals to me and I'd join in a heartbeat!

smashley_mashley

You look great in the before and after pics! I like this concept but I am not that familiar with it. Thanks for the resources... I will definitely do more research. :happy:

ThinVee

Love it! You look really fit and strong, but feminine - great work!

Thanks for inspiring us all

fourfiftythree

Being a bit cheeky here but just a thought for Fourfiftythree ... have you considered starting a group for those of us interested in this strength training pathway? You'd probably become the group's agony aunt, which might appeal to you not at all ... but it appeals to me and I'd join in a heartbeat!

That's so nice of you! I really appreciate it. I have a tendency to go inactive on the forums when I get busy - so a group would probably just die if I were left in charge of it. If someone else wants to start one I'd be more than happy to join - OR I'm always willing to help anyone out the best I can via PM! I'm definitely still learning too.

KathrynEMcGrady

You look great! And your daughter is super cute!

penfold282

Bump to read later

Armagan123

Bump to come back!

dayone987

Great info!
Thanks for sharing.

FoogooFish

I'm VERY interested in this approach versus weights. Tagged for later reading!

bubblesl40

Fit and agile...my goal. Thanks for the links to resources. Also, I didn't notice any loose skin. You look great.

slimbettie

Now that is just awesome. Thanks so much for sharing. And GOOD FOR YOU!!!