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How To Burn Fat and Get Ripped with Calisthenics (Full Guide)

It was finally over. 

My pain and frustration have finally stopped.

I’ve just barely finished my 10th awful cardio workout.

40 minutes of pure misery

And for what?

Why I have to endure so much pain and discomfort just to see my little jiggly belly fat keep bouncing in the same spot.

How I was feeling

I sighed loudly and sat down on a near bench so I could normalize my breathing and think about my situation.

Ever since my recent break up with my girlfriend I had lost complete track of my eating and because of that I had managed to create and carry this little annoying belly everywhere I go.

The little devil was stuck to my middle section for good and no matter what I tried it continued to stay there.

After I was out of my quick depression state I finally got up, took a deep breath of the cold morning air.

Even if today I was defeated again…

.. I haven’t lost the war.

I am going to be lean again NO matter what. 

Do you hear me well my jiggly belly friend? I’m going to destroy you…

And I’m going to do it FAST …

Hi there, my name is Bozhidar and in this blog post, I will share with you all the steps I did in order to burn my belly fat and show you exactly why calisthenics will get you ripped (if you know what to do).

If I did it so can you. 

The only thing I need you to do is to read everything below and take action.

But before I show you all the know-how and give you all the steps I want to tell you something REALLY important…

For a limited time, I’m giving away our massive in-depth guide “How to Start Calisthenics: The Ultimate Guide” for 100% Free!

I highly recommend you to get it because it contains 10X more information than this post and it could really help you speed up the results you need.

All you need to do is enter your best email below and I’m going to send it to you asap.

Here you go:

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If you do enter your email I can guarantee you that you will become leaner, more ripped, and healthier in no time.

With that out of the way let’s see what are you going to learn next:

  • Why Calisthenics Will Get You Ripped? How To Burn Fat With Calisthenics
  • Top 3 Reasons Why Most People Fail To Lose Weight With Calisthenics
  • How To Get Ripped With Calisthenics (Step By Step Guide)
  • The 6 Steps you must take
  • and much more

As you can see there is a lot of great information coming your way so without any further ado let’s jump right in!

Why Calisthenics Will Get You Ripped? How To Burn Fat With Calisthenics

Because it’s possible.

You can easily get ripped and lean if you follow a good calisthenics workout program, eat healthy foods and sleep well

With your new habits, you will slowly start to build more muscle mass and strength. And with the help of all that new muscle mass, you are going to burn more calories. 

And the more calories you burn, the leaner and more ripped you will become. That’s how calisthenics can help you get ripped and burn fat.

But that’s a pretty basic answer that doesn’t give you any practical advice.

That’s why I want to share with you the rest of my story…

After a lot of research, reading and consultations with friends I finally found my biggest problems that were stopping me from losing weight.

My 3 biggest enemies were:

  1. Lack of a specific meal plan
  2. Lack of efficient cardio-focused workouts
  3. No tracking down any progress

So in a nutshell I wasn’t eating the right foods, wasn’t following a good fat burning workout plan and wasn’t taking notes about my progress.

Even if all those things look pretty basic and obvious they actually aren’t. 

If they were easy to solve then why there are millions of people who have the same exact issue?

In my opinion, the success everyone seeks lays in the details. 

But instead of doing nothing and keep complaining I took massive action.

The first thing I did was to buy a bodyweight fat burning program called Anabolic Running 2.0 after I read many positive stuff and recommendations from other people.

Next, I recalculated all my calories, created my specific meals and started documenting all my results in a notebook.

And then something happened.

I finally started to see progress. 

At the start, the changes to my body were insignificant and small but as week and months passed by my fat slowly started to melt away and I was getting learner and healthier.

After many months of complete misery and failure, I’ve finally managed to do something that actually worked. 

I was feeling like a king.

But the one thing I believe helped me the most was the Anabolic Running 2.0 fat burning program. 

The workouts were only 10-15 minutes long and because of them, I managed to burn a lot more calories than I would ever do if I continued to do all those boring and long cardio workouts most people do.

And when you combine such a nice HIIT program with healthy meals and enough sleep you have no other option but to force your body to become lean.

Me now

That’s why I highly recommend this program to anybody looking for an efficient and fast way to burn fat and get ripped only by doing bodyweight movements that don’t require any equipment and can be done even in the comfort of your home.

If you want to check it out please click here to read my in-depth review of the program <<.

Inside my review, I share my results, explain what exactly is this whole program all about, who is going to get the most of it and how you can get it for the cheapest price.

Yes, really go and check it out…

As you can see losing weight with calisthenics isn’t rocket science.

In order to do it, you have to eat the right things, do effective workouts and record your progress.

If you do all of thatyou are going to achieve great results.

But before I share with you my in-depth step-by-step guide on how to do exactly that, I want to introduce you to the top 3 most common mistakes most of us make that stop us from seeing the results we want.

It’s really important for you not to skip the next part because one of the best things you can do is to learn from other people’s mistakes.

Let’s check them out…

Top 3 Reasons Why Most People Fail To Lose Weight With Calisthenics

I’m not very proud to admit that the main reason why I’ve decided to include this part was the fact that I’ve done all 3 things myself…

Yep, it sucks to fail but that’s why we are on this planet. 

To constantly learn and improve.

Mistake 1 – They Eat Too Much Food 

I’m very sorry but “I’ll cut all the soft drinks” isn’t going to be enough. 

Removing all sugary drinks from your diet may be a really wise decision but it’s not going to move the needle. 

Sorry Luke but stopping soda isn’t enough…

If you want life-changing results you would have to do a lot more than that.

You are going to have to start calculating how many calories each food has, how much sugar you are consuming and what you are putting in your mouth.

By simply “trying” to eat more healthy you are wasting all your potential and not doing anything significant. 

When you lose weight you don’t try it. 

Instead, you do it or not.

Do you see that chocolate? Are you going to eat it? Yes or no?

I hope you answer “no” because that’s the biggest problem people have.

They don’t care about calories and consume everything tasty then get your hands on.

When a person weighs 600 lbs that’s not because of a sedentary way of life. You could still have a broken leg and be lean.

The main problem is that in order to get there he had to stuff his face with food 24/7.

If he wasn’t eaten so much food he would not be that overweight.

But the good part is that anyone can change that. 

If he has enough will power and the right knowledge at hand.

Here’s one of the most inspiring weight loss transformation I’ve ever seen:

Hannah’s stunning 117 lbs weight loss transformation didn’t happen overnight.

Everything started with a big diet change. If she could do it so can you!

So don’t worry I got your back. 

In the few steps below I will teach you exactly how to calculate your calories, separate them in different meals and make everything simple and effective. 

If you don’t want to change your eating habits I’m very sorry to tell you this but you are probably not going to get ripped.

Mistake 2 – They Don’t Get Their Heart Rate Up

Sorry to tell you this but by doing hundreds of push-ups, pull-ups, dips, and sit-ups are not going to help you lose 100 lbs and become lean and ripped.

Of course, they are still recommended because you need strength and muscle mass but we all know that the most effective way to burn fat is through some form of cardio.

When you do cardio your heart rate quickly increases and your body focuses on using your stored fat as energy. 

And the best part about cardio is the thing called “the afterburn effect” in which your body continues to burn more calories 14 hours after your workout has finished.

Meaning you could burn fat during your sleep. How cool is that?

So doing effective cardio makes you the fat burning terminator. 

But if it is that simple why so many people fail miserably and can’t lose any weight?

Because almost nobody (including me) likes doing traditional cardio. 

It isn’t fun or exciting and it doesn’t get you pumped like strength training do. 

And you certainly don’t feel like Superman after you are done…

Cheer mate you are in the The Justice League

Especially when we are talking about the common and basic regular soul-sucking cardio workouts. They are boring, take a long time to complete and are not very effective.

I hate regular cardio too but what else can I do if I want to burn fat?

When it comes to cardio the most basic answer I can give you is to do what you like.

For example, if you like cycling long distances do that. 

If you like to hike a lot do that but the most effective, short and fun way to do cardio is by focusing on HIIT workouts.

That’s exactly what I did in order to raise my heart rate enough so I was able to burn all that belly fat I’ve hated so much.

So if you want to do the exact same and get lean and ripped I highly recommend you to read my Anabolic Running 2.0 review.

Inside I explain exactly how this HIIT program helped me get ripped only by using my own body weight and why it’s a lot better than anything similar.

With that being said I’m left with probably the most important mistake you need to know about…

Mistake 3 – Not having patience

I’m pretty sad to tell you this but even if you got a nice meal plan, an excellent working program and do everything the way you should you could still potentially fail miserably if you don’t have the required patience.

I believe this is the biggest mistake most of us make because we live in a society where we want everything right now. 

I want it now…..

No, I can’t wait that long… Hell no, give it to me right now … Yes, I need it today…

I’m very sorry to destroy all your hopes but if you want to use calisthenics to get ripped you need to have patience and be persistent with everything you do. 

If it’s going to take you 2 months accept it. 

If you would have to wait half a year to lose 50 lbs don’t fight it. 

Endure that information with a smile on your face and ask yourself:

 “Ok, that’s fine. What I can do in order to speed up that process?

Very good question. 

Luckily for you, I’ve got exactly what you are searching for…

How To Get Ripped and Burn Fat With Calisthenics (Step By Step Guide)

If I could give you only one piece of advice it would be this:

Use this guide like you are using your lungs to breathe.

Read it, follow it and use it and I can guarantee you that you will get the results you want.

So without any further ado put on your helmet, sit tight on your chair and prepare for launch.

3…, 2…, 1…

Step 1 – Find out how many calories you should eat every day

Because I want to help you the best way I can we are going to start from the rough basics:


If you want to get ripped with calisthenics you are going to need to eat fewer calories than your body is going to need every single day.

Yep, you read that right. Every single day.

For example, if your body burns 2500 calories every day you would have to eat 2000. If your current weight needs 1700 calories to stay the same you would aim for 1300, etc.

Your main goal is to eat around 10 to 20% less than your daily amount.

I get you. But I currently don’t know how many calories I need in the first place. 

How can I find out my number?

If that’s your case don’t worry. It takes only a minute to find out your specific amount.

The easiest and fastest way to find out how many calories would you need to eat is by using this free online calculator

How the calculator looks like

In order to find out your number click the link above, enter your details and click the button calculate.

In my example, the program calculated that I have to currently eat approximately 2500 calories every day in order to maintain my current weight.

Even if you still get some estimated number for how many calories you should eat in order to lose weight I couldn’t find anywhere how much % is that so that’s why we are going to do some manual maths. 

Don’t worry it’s very basic.


So in order for me to keep my weight I have to eat 2500 calories.

But I want to lose weight so I’m going to drop down that number by 20% (the bigger number you choose the more fat and weight you are going to burn).

So the maths equation is going to look like this:

2500 – 0.20 x 2500 (20% from 2500) = 2500 – 500 = 2000 calories

So in order for me to start to lose weight and get ripped with calisthenics, I have to eat around 2000 calories per day.

Now it’s your turn. 

Do the exact same thing and calculate your number. 

Once you are ready continue to the next step… 

Step 2 – Separate The Calories

After you know your calories it’s time to separate them in small meals so you are feeling hungry all the time. 

What I would recommend you to do is to eat small portions more frequently than eating huge portions only 2-3 times per day. 

That way you are going to give your body all the nutrients it needs continuously throughout the day.

Here’s an example meal plan I would create using my 2000 calories.

Remember that this is just an example. Feel free to change the numbers of meals, calorie sizes and foods to your choice.

  • Meal 1: Breakfast – 500 calories
  • Meal 2: Lunch – 500 calories
  • Meal 3: Snack – 300 calories
  • Meal 4: Dinner – 500 calories
  • Meal 5: Late Snack (before going to bed) – 200 calories.

I have chosen to eat 5 meals that combined make my 2000 calories.

After you have seen how it’s done take a minute and do the same thing for your own calories.

Once you are done keep reading because I’m going to show you how to select the meals which you are going to eat.

Step 3 – Create Your Meals

Your next goal is to find foods and snacks you would enjoy eating that won’t exceed the total number of calories for your separate meals.

The best way to do this step is to use this site called calorieking.com

I use this website when I’m looking for the number of calories a specific food contains.

Let’s say I love bananas and want to eat a banana every day as a part of my afternoon snack. 

So in order to for me to find the number of calories a banana has, I’m going to go to the site, enter the name of the food and see the results:

As you can see with only one click I have learned that one small banana has roughly about 90 calories.

But I have to eat 300 calories per snack so I’ve reached the conclusion that I have to eat 2 bananas and 1 apple. 

That would give me roughly 300 calories. (89 + 89 + 93 = 271)

Now do the exact same thing for every single meal of your plan and calculate different foods and meals, their amount and understand what youwould have to eat on a daily basis and how much is it going to cost you.

Here is my example meal plan:

  • Meal 1: Breakfast (500 calories) – 5 large eggs, 3 normal slices of white bread and 1 orange
  • Meal 2: Lunch – 500 calories – 400 grams of spaghetti and meatballs
  • Meal 3: Snack – 300 calories – 2 small bananas and an apple
  • Meal 4: Dinner – 500 calories – 300 grams of white rice and 100 grams of chicken breast
  • Meal 5: Late Snack (before going to bed) – 200 calories – 150 grams of cottage cheese and 1 tomato sliced in small pieces

And all those meals combined give me the exact amount of calories I need – 2000.

When doing this step please take the time and think about everything. 

After all, you are going to eat those meals and foods so make sure you pick things you like that are going to be tasty, rich in protein and easy to prepare.

After you are done with your calories and meals it’s time to continue to the next step…

Step 3 – Find A Good Cardio Program and Combine it with Calisthenics

After you are done with the eating part of your plan it’s time to focus on the training. 

When it comes to training I would recommend you to combine 2 types of different programs

One should be focused on strength, muscle and calisthenics skills while the other should be focused on helping you build more stamina and weight loss.

Basic bodyweight exercises + HIIT

I know this sounds like a complicated thing to do but it’s pretty basic.

Here’s how to do it.

Can you recommend me a good strength and muscle building calisthenics program?

When it comes to calisthenics programs you have 2 options:

  1. Go for a free alternative which most often is pretty basic and sucks 
  2. Invest in a complete program made by a professional.

If you have some money to spend I would recommend you invest $47 into Bar Brothers The System.

This is the exact program I’m currently using and I can tell you that it’s going to kick your ass. 

Yes, it requires a lot of hard work and sweat but the results and progress you are going to get are amazing.

To be honest I’ve learned a lot of principles and skills from this program and I was a total beginner. 

If you want to learn more info about it I would recommend you to read my complete program review using this link <<

Sneak peek of my review

But owning a good strength-focused calisthenics program is only half the battle.

Let’s see what’s the other half…

Can you recommend me a good fat burning program that requires only my bodyweight?

The easiest thing I could recommend you is to jog for 30-40 mins every day and call it a day but I won’t.

I don’t recommend this type of cardio not because it doesn’t work but because I and many other people don’t find it enjoyable. 

Yes, you could still lose some weight doing basic cardio this way but what if there is a greater, faster and more pleasant way…

Yes, such a thing exists and it’s called HIIT (High-Intensity Interval Training).

HIIT workouts are 3-4 times shorter, could be done at home without any type of additional equipment and work extremely well.

If you want to get a great fat-burning bodyweight workout program I highly recommend you to check out Anabolic Running 2.0

It’s the exact program I’ve personally used when I wanted to get more ripped and it worked great. 

Click here if you want to read my entire review about Anabolic Running 2.0 and why I like it so much.

Now you are given 2 great programs you could use. 

  • But how to combine them in order to get the maximum benefits out of both?
  • How to get ripped while still building muscle and strength?

Let’s find out…

What is the best way to combine different types of calisthenics programs?

While there isn’t a perfect way to do it because we all have different lifestyles, needs and wants I’m going to share how I’ve done it in the past.

Feel free to change and rotate anything you like.

  • Monday: Strength and muscle focused training
  • Tuesday: Fat burning training and abs
  • Wednesday: Strength and muscle focused training
  • Thursday: Fat burning training and grip strength training
  • Friday: Strength and muscle focused training
  • Saturday: Fat burning training and legs
  • Sunday: Rest

And that’s really it.

Once you have a basic understanding of training programs, which ones to choose and why it’s time for the next important step you don’t want to miss…

Step 4 – Track Down Your Progress

If you skip or ignore this step you will most likely fail.

The reason why I believe this to be true is because I’ve done the exact same thing.

I didn’t believe tracking down progress was that important so I ignored it and focused entirely on my eating and training.

And guess what happened next?

Nothing. Yes, nothing happened.

My progress finally stopped and I didn’t know what the problem was. 

Only if I had taken the time to track down my progress…

Sounds bad, does it?

If you want to avoid these types of problems simply take 30 seconds every day to write down the most important things you care about.

Yes tracking down your progress literally takes 30 seconds to 1 minute so there aren’t any valid excuses why you can’t do it.

Here are a couple of important things I believe you should track down:

  1. Your current weight first thing in the morning every week.
  2. The number of calories you’ve eaten by the end of the day.
  3. Everything important you did in your workouts – what exercises, number of reps, how much weight you used, new personal records.
  4. Anything else you find important.

I’ll repeat again:

Don’t ignore this step!

It’s really important to know your progress because that way you can easily find out if what you are doing is really working or not. 

And if it isn’t you can easily change things up and try again.

With that being said we are left with one final step you need to know about…

Step 5 – Be Consistent and Change Things Up

No matter what your goals are it is vital for you to learn to be consistent or you will not see any results. 

That’s how life works. 

No matter what you do if you skip this step you are guaranteed to fail because great results require huge amount of hard work and consistency.

This transformation took over 1 year!

An not only that.

For example, it took me 2 or 3 months of consistent workouts until I lost my belly and get ripped again. 

I know that there are way more heavy people than me so my advice will be this:

Be patient and keep putting the hard work.

If you eat enough calories, do all the workouts and have the patience to wait a couple of months there isn’t any logical way why you can’t lose weight and become ripped and lean only by the help of calisthenics workouts.

Everything is in your hands.

You simply have to grab it and use it the best way you can.

Calisthenics and Weight Loss: The Next Steps

I really hope you are going to follow all the 6 steps above because if you don’t then you are not going to get ripped and burn fat with calisthenics.

Now you know why calisthenics will get you ripped if you do the right things.

Everything you need is at your disposal. 

All you need to do is take action right now!

That’s exactly why I’ve prepared for you 3 simple but really effective steps that are going to help you get actual results.

All you need to do is do them right now!


Take 3 seconds and enter your email below so you can get instant access to our massive Free (for now) guide “How to Start Calisthenics: The Ultimate Guide“.

Inside you are going to find everything you really need and exactly how to do it in order to get results.

Here you go:

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Take action right now!

You will not lose a pound if you only ready this post and don’t lift a finger

Remember that the people who win and achieve great things are the people who take the biggest amounts of action.

Who do you want to be?

If you want to take action right now here are some recommended things you might need:


Learn more awesome things about calisthenics.

If you have found this post useful and want to learn more awesome things about calisthenics I would recommend you to take a look at my other highly related articles:

Thank you very much for sticking this far. I really appreciate your interest.

If you have any questions or concerns about anything I’ve said don’t forget to leave them in the comment section below. I’ll do my best to help you.

It’s time.

Take action, make yourself a solid meal plan, pick a great workout plan and start with your weight loss journey.

And let’s not forget:

May the results be with you,

– Bozhidar


Hey there, my name is Bozhidar and I'm a certified online personal trainer with University Degree in Sports and Nutrition.

With the help of my knowledge and over 8 years of workout experience, I can help you get on the next level. I own a home gym, do calisthenics, little gymnastics, and love to ride a bike.

About me