Yes, an overweight person can do calisthenics. And, I’m not saying it’s easy, or that you should be doing them every day. What I am saying is that you don’t need to be ripped. You don’t need to look like a bodybuilder to perform calisthenics.
Calisthenics is the activity of physical conditioning. They include things like jumping jacks, push-ups, squats, lunges, burpees, etc. They can be performed using any equipment that can provide resistance (like a barbell or weight vest), but they can also be done with no equipment. Calisthenics is usually performed using as little equipment as possible.
But before starting calisthenics as an overweight person, you would consider several factors:
The first one is having a healthy diet. A diet full of carbohydrates and unhealthy fats may give you a lot of energy, but this will lead to weight gain. It’s recommended to have a calorie deficit for losing weight.
It’s also important to consume lots of protein. Protein has been proven to reduce cravings and prevent fat storage, especially visceral fat.
You should avoid eating too many calories and too many carbs at once. Too much sugar can cause insulin spikes, likely making you feel tired and sluggish.
Another thing to consider is the amount of water you consume each day. Water helps with digestion and with keeping your skin hydrated. Believe it or not, your body weight is about 60 percent water, according to the U.S. Geological Survey.
Lastly, you need to move around regularly and be active. Walking, jogging, swimming, boxing, or riding your bike are great exercises to get you fit and lose some pounds.
In this article, we will be covering the most critical questions for doing calisthenics as an overweight person.
How to Start Calisthenics If You Are Overweight?
If you are reading this blog post, you are probably interested in starting calisthenics. You may be thinking, “Well, I can’t do any of the exercises mentioned in this blog post if I’m overweight.” So the short answer is: Yes, you can.
However, if you are currently obese or even mildly overweight, you should consult your doctor first before you begin any exercise routine. If they say that you can do something, do it. If they tell you that you need to lose weight first, then you need to consider the several factors already mentioned above.
An advice I would give when starting calisthenics as an obese person is:
Start exercising slowly and then gradually increase the volume. Because it’s not worth the risk of injury.
If you are already an experienced exerciser, calisthenics is something you can probably do without a problem. If you’re overweight or don’t know how to begin, calisthenics may be more difficult than they would be for someone of normal weight.
Even if you’re trying to lose weight, calisthenics is still a good way to help increase fitness and burn calories, and you’ll reap the same benefits as you would if you weren’t overweight.
But keep in mind that even though you are overweight, you’re still a human being, and your body is capable of doing things it wasn’t designed to do. You’ll need to take it slow and make sure to follow instructions to avoid injury or strain.
Should I Lose Weight Before Starting Calisthenics?
You don’t have to lose 100 pounds to get the benefits of calisthenics. There are many different types of exercises and you don’t need to master them all to reap the benefits.
There are three main types of calisthenics:
- Aerobic Exercise: Aerobic exercise is any activity that increases the heart rate and strengthens the cardiovascular system. For example, swimming, running, biking, tennis, hiking, and cross-country skiing are examples of aerobic exercises.
- Strength Training: Strength training is any activity that improves muscle tone and strength. There are a variety of ways to perform strength training, including barbell lifts, weightlifting, bodyweight exercises, and plyometrics.
- Flexibility: Flexibility is the range of motion of joints and muscles. There are many ways to improve flexibility, such as yoga and stretching.
Calisthenics can be a great way to get fit, but it’s important to remember that it’s a lifestyle change, not a quick fix. To see maximum results, you need to stick with your routine for at least six months. Calisthenics is a great way to start a new fitness lifestyle, but it’s also something that can be incorporated into your daily routine.
How Should an Obese Person Start Exercising?
As stated above, an obese should start doing calisthenics step by step. What that means is you don’t have to go straight to the pull-up bar or the dip bar and start performing exercises. That might be hard or even impossible for a person who is overweight.
Firstly, what you should consider is trying to become more active than usual. For example, start doing some short walks, and avoid driving your car on short distances. Always strive to take the stairs instead of an elevator or escalator.
Secondly, start calculating the calories you are intaking during the day, and try to lower them to get in a calorie deficit.
And finally, once you feel more energized and active you can start performing some of the calisthenics exercises at home or the nearest calisthenics park.
7 Best Calisthenics Exercises for Overweight Beginners
When starting calisthenics exercises for overweight beginners, consider these steps:
The key to achieving the best results is to perform each exercise slowly and with purpose. The goal is to focus on the movements of your body, rather than doing them for time or strictly for reps.
1. Bodyweight Squats
Starting position: Stand with feet shoulder-width apart and toes slightly turned out.
Action: Bend your knees slightly and squat as low as possible. Pause and then drive your heels towards the floor as you return to standing.
2. Wall Push-Ups
This is a classic bodyweight exercise that can be done anywhere and anytime. Start by pushing yourself up against a wall and keeping your back straight as you perform push-ups. Don’t forget to keep your core engaged as you perform push-ups.
3. Knee Push-Ups
Lie face down on the floor with your knees straight and spread apart about a foot. Keep your feet flat on the ground and your hands on the floor in front of you. Push up and use your arms to lift your legs and chest off the ground, keeping your body as straight as possible.
4. Glute Bridges
I love a good back bridge. They’re super easy to do and they work your glutes and hamstrings well. They’re perfect for anyone with tight glutes who needs a stretch. The following exercise works your hamstrings, glutes, and your core.
Start by lying on the floor with your legs bend to a 90 degrees angle, and your hands spread on the ground.
Then, push your core and glutes upwards so that you feel the stretch in your buttocks. and slowly return to the original position.
Lunge forward and backward with your right leg and then bring your left leg forward. Repeat this exercise with the opposite leg, and don’t forget to keep your body straight and your core engaged.
6. Jumping Jacks
This is a great exercise to use if you feel like you’re too big to get the benefit of working out. Start by standing with your feet shoulder-width apart. Jump and extend your arms and legs on the sides.
To perform, step with your feet up on a raised object (such as a curb or bench), then raise yourself onto that object. You can go from step-up to step-down by lowering yourself off the raised object. The goal is to get your legs underneath you to start the motion of raising yourself again.
Don’t forget to start slowly and not push yourself a lot, and once you feel comfortable with the exercises then you can increase the volume of the workout.
It’s not possible to tell a story about body image, beauty, and wellness without addressing body weight and shape. The fact is, we are all individuals and everyone has something to contribute to the discussion.
As I mentioned earlier, we can never assume anyone’s body type is perfect for them. As I also stated, no one should ever feel ashamed for having any body size. The key is finding what calisthenics exercises work best for you. And that’s where a lot of people get stuck.
Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014 Nov 19;11(1):53.
Frequently Asked Questions (FAQ)
How Do Fat People Start Calisthenics?
You have to start calisthenics slowly, like any other exercise. You have to build up your muscles gradually, starting from the smallest muscles first, then working up to the larger ones.
Is Calisthenics Good for Overweight People?
This is a question that most people have asked themselves many times and have been trying to figure out what the best answer would be. This is because a lot of people over the years have tried to figure out if doing calisthenics is good for overweight people. Most people will say yes, calisthenics is good for them.
Can You Burn Fat With Calisthenics?
Yes, calisthenics burns calories while working out your body. They help you stay in shape and increase stamina, strength, and endurance.
Can You Be Big and Do Calisthenics?
You can be big and do calisthenics. Yes! You will find that being big can help you when doing calisthenics. But not all big guys are strong. And not all strong guys can hold their weight when doing calisthenics.
What Are Good Exercises for Obese Beginners?
Exercises for obese beginners can be a challenge. But you don’t need to start at a very high intensity or make changes that will only lead to failure. There are many ways to exercise. Start slowly, build up gradually, and focus on the results you want to achieve rather than the speed at which you are moving.
Do I Need to Lose Weight to Do Calisthenics?
No, you don’t have to lose weight to do calisthenics. Most people do calisthenics to build muscle or burn calories, but some do calisthenics just because they enjoy them.
How Do Overweight People Start Exercising?
Overweight people start exercising to lose weight. They start walking for 20 minutes at least 5 times per week.
How Do I Slim Down With Calisthenics?
You will need to know about the calorie intake and calorie output. It is advisable to include protein in the diet as it will help you to gain muscle mass. And then you should start doing calisthenics exercises for weight loss.