Here’s a question, why did you get interested in calisthenics training anyway?
Calisthenics training, or bodyweight training as we call it, is about using bodyweight exercises to get leaner, stronger and faster. Calisthenics can help you reduce body fat to a great extent, build tons of strength, maintain flexibility, feel energetic and look great, while at it.
Some of us got into calisthenics because we hated going to the gym and paying the gym membership fees. Sure, you could develop your own home gym, but that’s not so easy, especially with the exercise equipment getting so expensive these days. Besides, do you really have the space in your home or apartment for that?
Also, there is no risk of getting injured when you do bodyweight exercises – I’ve known about a lot of people who’ve suffered from serious neck injuries and back injuries when lifting weights in the gym. Calisthenics is as safe as it gets.
Here’s the thing though, just exercising regularly won’t help you much. There has to a plan behind it and the most important component of your calisthenics training regime for burning fat, building strength and stamina is your calisthenics diet and nutrition plan.
Getting into the best shape of your life is 20% about your exercise routine and 80% about the diet and nutrition plan that you follow. In this article, I’m going to tell you all you need to know about the optimal and high performance diet and nutrition plan for calisthenics training.
A High Performance Calisthenics Diet and Nutrition Plan
#1: Cut Off Junk Food Completely.
Okay, this isn’t something that you haven’t been told before: stay away from Coca Cola, Pepsi, French fries, hamburger, pizza, chocolate bars, fruity or sugary drinks, energy drinks, pastries, or for that matter anything that looks, feels, tastes or smells like junk food.
There is a reason why two-third of the adult population in the United States is overweight or obese – we love junk food, and can’t keep off it, even though we know very well that it’s devastating to our health. Just give it up!
#2: Stay Away From Sugar.
Sugar is really bad for you. It makes you fat and is highly addictive. It targets the same areas of the brain as nicotine and cocaine. If you’re overweight or obese as of today, that’s probably because you can’t stay away from foods that contain sugar or high fructose corn syrup.
When you have sugar in your diet on a regular basis, you could suffer from diabetes, lower metabolism because of insulin resistance, and develop strong cravings for food, because when you can never have enough sugar. And before you know it, you’ll have picked up weight in all the wrong areas.
#3: Good Carbs vs. Bad Carbs
It’s okay to have whole foods or non-processed foods such as brown rice, multi-grain bread and pasta, lots of fruits (apples, bananas, oranges, grapes, and strawberries) and vegetables (broccoli, carrots, lettuce, spinach, and asparagus) as these are “complex carbs” and it takes time for the body to break them down and produce energy. Avoid “simple” carbs which the body can digest far too quickly and easily. By simple carbs, I mean white bread, rice, pasta, baked products, anything made from flour, anything that contains sugar or has been processed in a factory.
#4: Have Lots Of Protein.
You will get stronger and build impressive muscles from calisthenics training. But you must take a sufficient amount of protein for that. Take protein from natural sources such as fish, grass-fed meat, eggs, nuts, chicken, milk, peanut butter and beans. Also take protein supplements such as Whey protein with milk. You should get at least 0.8 to 1 gram of protein per pound of body weight, or 25% of your total daily calories should come from protein.
#5: Have As Much Fat As Possible.
One of the best books on diet and nutrition that I’ve read is Dr. Mark Hyman’s “Eat Fat, Get Thin”. Dr. Hyman explains why, if you want to lose weight, burn fat and get into the best shape of your life, you have to eat more fat. This goes against the common grain of thought in the health and fitness community. Add the following to your diet: peanut butter, milk and dairy products, fish, avocado, nuts, olive oils and anything fortified with omega fatty acids. Avoid trans fat though – that’s dangerous for you.
#6: Always Stay Hydrated.
Take lots of water, before, during and after the workout. Take water throughout the day. Have at least 12 glasses of water a day; take more water during the hot days of the summer, or if you’re from a place where it can get really hot and humid. Sip water every 10 to 15 minutes when performing a high intensity workout.
Well, that’s about it. Good luck with your diet and nutrition program for calisthenics training and I hope you get stronger, leaner and fitter soon. If you’ve any questions for me on calisthenics or bodyweight training, send them in the comments below.