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Chhote Sharma Ji is fascinated by Calisthenics and Body Weight Workouts these days💪💪

Dr. aakash bansal
Dr. aakash bansal
Do you think body-weight workouts are advisable for everyone?
Do you think its good when you are at a weight loss program?
What do you expect within 3 months or 6 months of training?
Is jump squats advisable for a person whose weight 110 kgs?

What is calisthenics?
Its a type of resistance training in which you use your own bodyweight for workout and focus is to build your relative strength in relation to your total body weight.

Does it look fascinating?
Yes

Is it dangerous?
Yes

Chances of Injuries?
High

Advisable for everyone?
No

What is easier to learn - Lats Pull Down or Pull-ups?

What might cause an injury to the person who weights 110 kgs - Machine Assisted Leg Press or Body Weight Jump Squats?

I am an ardent follower of calisthenics from last 2 years and have learned many skills that have helped me grow in terms of strength and muscle mass but could that have been possible without resistance training?

I keep getting queries regarding calisthenics and bodyweight workouts. I always try my best to promote this training routine because it has many added advantages but there are few disclaimers that everyone needs to know before getting onto this side of training routine:

1. If you are into a weight loss program, preferably go for weight training. You will burn calories and maintain muscle mass with bodyweight Workouts as well but results here will be very slow as you don't have an option of progressive overloading (unless you start doing weighted push-ups and pull-ups, which is an advanced stage of routine)

2. If an individual is overweight, he won't be able to do most of the bodyweight Workouts because of lack of strength and few are strict NO like Jump Squats which will put unnecessary pressure on knees and might cause an injury

3. If you are recovering from an injury, better avoid this routine. Suppose there is a shoulder injury, in that case, a 5 kg dumbell biceps curl might not aggravate the inflammation but Chin-ups might create an issue.

4. Calisthenics needs patience and persistence. Workouts like muscle-ups and human flag help with immense strength gains but it takes months of practice to get the perfection.

People who have followed my journey from the last 10 years know that I have always been a weight lifter and have moved to calisthenics 2 years ago only. But my weight training helped me with an initial push in terms of strength that I needed to do different variations of push-ups and pull-ups. 

The pic you see here is my failed attempt of Human Flag. Who are into Calisthenics will know that this is not the correct form and I am still far from perfect but it took me 4 months of consistent training to reach here. I injured my shoulder as well while practising it and had to stop my training for weeks.

I am not saying that don't attempt these workouts but please don't try to copy and paste. Something that helped others might not help you on your journey.

If you are novice into fitness, try to keep things very simple so that chances of injuries are minimal and chances of growth are immense.

Always remember, 
Rome was not built in a day, so be patient.

Have a safe Workout!!

- Dr. Aakash Bansal

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