Starting Calisthenics When You're Overweight? Do THIS!

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I've had several comments asking what to do if you're starting calisthenics overweight and find the basic exercises to be too difficult. In this video I outline a simple 3-step approach that anyone can follow to start calisthenics safely and effectively, even they're very overweight.

The 3 methods I recommend to approach weight loss are:
1) Intermittent fasting
2) Low-impact cardio
3) Progressive exercises

Intermittent fasting probably doesn't need an introduction. It's all over the place these days, and I have a couple videos about it on my channel already. Using intermittent fasting to get into a caloric deficit is going to be the single most effective tool in dropping weight fast.

Next, you want to start doing some form of low-impact cardio, especially if you're coming from a sedentary lifestyle. The method I recommend is daily walking. It's low-impact, very good for your overall body and highly effective for fat loss. But, if you're into cycling, swimming, or any other low-impact exercise, do whatever you enjoy.

Lastly, I recommend changing the angle of leverage in your exercises to make them progressive. This essentially means changing the angle at which your body is to the ground so that you'll have less load coming down on your body from gravity. Leverage is actually a concept that applies to weightlifting and moving the joints, but it can be applied to calisthenics often make progressive versions of each exercises. I explain this in detail in this video and my beginner routine video as well.

I hope this helps! Let me know in the comments what other questions you might have.

-Ryan

Stock footage credits:
Weight lifting stock footage: Videvo

Music:
Creative Commons — Attribution 3.0 Unported — CC BY 3.0

[kumbazzz]

As a former heavy person I lol’d when you said pull-ups were a simple exercise.

[slynthrax]

As someone who only recently started trying hard to lose weight, I appreciate people like him that are understanding of obese people, I weighed 440lbs in August of last year which made exercise hard now in February of this year I'm down to 396lbs.

EDIT: I am now in the 350s, it has been a hard road but on this road I have managed to shrink my shirt size to half of what it was, and my pants size went from a 3xl to just a large.

[Head-Gin]

I started calisthenics at 288lbs, I couldn't afford a gym. I was able to do 2 pull ups. Now I weigh 206lbs, and am 1 year into my journey. I agree with EVERYTHING you've said here, I wasn't able to start progressing until I lost like 40lbs! To anyone who is worried about starting calisthenics because they're heavy, you can do it if you put In the work!

[selsey]

I lost over 150lbs with intermittent fasting now im ready to try some workouts!

[starfeel]

I have a tip for you.
I managed to do pull ups with 30% bodyfat. I started with deadhangs->jumping into negatives->holding at the top->partial pull ups->pull ups
All within 2 weeks

[MiketheNerdRanger]

5'6" 237 lbs. 44% body fat.
Doing 10 push-ups are hell, can't do a single pull up. Gonna start doing this; wish me luck 👍🏾

[AdLasVex]

As a 5’11” 366Ib dude, this was helpful

[cheesegod]

I’m a crisp 270 and realized lately that I need to change myself not for others but to have confidence in myself and be healthy

[scifijo]

Literary every single line is important, no chit chat no bs beautifully spoken easy to understand.
I HAVE NO IDEA WHY IS THIS MAN NOT A POPULAR FITNESS LOVE UR VIDEOS BROTHER

[deadlymixx]

Don’t shy away from the assisted pull up/dip machine either.

[lundy]

Mr. Sins. I just found this channel. I'm glad to see you've broken out of the adult film business. way to go!!

[svetlinnikolov]

Pullups are actually pretty difficult they are nowhere near basic

[Daubfresh]

I am 330 lbs. I started in january this year at my highest weight ever, 389 lbs. I am happy to report I can finally hang from a bar and get half a pull-up going. Stay strong yall!

[savagetheentertainer]

Man i remember those days I was 250 when I started in 2013 fast forward 2019 175lbs and now I help people do the same even won a few trophies along the way....wasnt easy just start off super basic and enjoy the journey...intermittent fasting probably saved my life

[balalnaeem]

Man, you are amazing. I started your beginner callisthenics routine today. I am aiming for 3 circuits 3 times a week. And walks in between. I will keep you updated. I did the following today in the same order as well:

1) Normal Pushups
2) Reverse pullups
3) Squats
4) Lunges
5) Leg Raises
6) Plank

[NMIBUBBLE]

If your over weight, walk if your under 200Ib 1.5 miles should take care of that per day, if your heavy 250 on up, try to walk 1.5 and work your way up to 3.0 miles everyone day or 4/5 days. definitely get those steps in. Then you want to incorporate push ups start with wall push ups first stand a foot away from a wall and push off the wall for 10 reps work your way up to 6 sets of 10 reps, when you can do that then go to the stairs go to the third or four step and slowly work your way down to the first step doing push ups make sure your feet are on the floor before the steps now do this for about 1-2 wks, Then start on on your knees push ups start doing those then try the regular push ups make sure you have your elbows close to your body or at least 45 degrees from you body, hands always underneath you shoulders on the floor. Okay you got to that point using the same set and reps scheme. Lets try a little pull up action, grab hold of the bar and just hand there for a count of 30 secs to 60 seconds do 6 sets of those, when you can do this it's time to try holding your whole body for the pull up position so grab the bar with the help of a little jump with your legs pull your face up to the bar or even better your chin over the bar and hold that for the same sets and seconds. Now when you can do this try to flex your lats, shoulders down, allowing your back to go back as far as possible then flex, then try to hold that while suspending yourself for those sets and seconds, then try doing a normal pull up try for one to two then work yourself into the same sets and reps as push ups, okay then its onto jump squats, squat all the way down parallel then jump up landing softly on your toes then feet do that ten times then when you can do those 6 set of 10 reps then go into single leg lunges after that do 6 sets of 10 reps, after that your done good job. Then after you do this work out for 1-2 wks switch it up by doing each exercise separate give yourself a minute or two of rest in-between each circuit. Good job:) Peace!

[marlee]

Who are you?! I will follow you ! You sound so not fake, not commercial, sooo down to earth! I'm eager to see other videos from you!

[ThrowawayAccount]

Congratulations on 50, 000 subscribers, friend. So glad to see you doing well.

[ahmedanwar]

I love how you're simplifying it mate. Many thanks.

[ladycrystal]

thanks for this video. you are so right trying to do all these calisthenics videos first is extremely hard. its best to do losing weight first through fasting, low impact exercising and walking