[{"data":1,"prerenderedAt":296},["ShallowReactive",2],{"$f1na45qigks7sq":3,"$f1h421n5kc9lek":94},[4,14,21,28,35,42,47,52,58,63,70,75,80,85,89],{"slug":5,"category":6,"series":7,"date":10,"title":11,"excerpt":12,"minutes":13},"calisthenics-la-gi","guide",{"part":8,"stage":9},1,"basic","2026-10-06","What is calisthenics, and why train it?","Where it comes from, the idea of using your body as the weight, and what a few months of steady training actually gets you.",6,{"slug":15,"category":6,"series":16,"date":10,"title":18,"excerpt":19,"minutes":20},"cac-nhom-dong-tac-nen-tang",{"part":17,"stage":9},2,"The fundamental movement patterns","Push, pull, squat, hinge and core: know the patterns so every session is balanced and no muscle group is left out.",7,{"slug":22,"category":6,"series":23,"date":10,"title":25,"excerpt":26,"minutes":27},"buoi-tap-dau-tien",{"part":24,"stage":9},3,"Starting from zero: your first session","Find out where you stand, warm up properly, pick moves that fit and know when to stop: everything for your first week.",9,{"slug":29,"category":6,"series":30,"date":10,"title":32,"excerpt":33,"minutes":34},"ky-thuat-nen-tang",{"part":31,"stage":9},4,"Core technique: hollow body, bracing and shoulder blade control","The small details that decide whether you progress or get hurt: the hollow position, bracing, shoulder blades, range of motion and tempo.",8,{"slug":36,"category":6,"series":37,"date":10,"title":40,"excerpt":41,"minutes":27},"nguyen-ly-tang-tien",{"part":38,"stage":39},5,"intermediate","Progressive overload without adding weight","Leverage, range, slower tempo, single-limb work and double progression: the ways to make bodyweight training harder.",{"slug":43,"category":6,"series":44,"date":10,"title":45,"excerpt":46,"minutes":27},"xay-dung-lich-tap",{"part":13,"stage":39},"Building your schedule: frequency, sets and rest","How many days a week, full-body or split, how many sets are enough, and why supersets keep sessions short without losing quality.",{"slug":48,"category":6,"series":49,"date":10,"title":50,"excerpt":51,"minutes":34},"hoi-phuc-va-chung-lai",{"part":20,"stage":39},"Recovery, deloads and breaking through plateaus","Muscle gets stronger while you rest, not while you train. Sleep, deloads, telling soreness from pain that means stop, and how to get unstuck.",{"slug":53,"category":6,"series":54,"date":10,"title":56,"excerpt":57,"minutes":27},"pull-up-den-muscle-up",{"part":34,"stage":55},"advanced","Mastering the bar: from dead hang to pull-up and muscle-up","The full pulling path: hangs, scapular pulls, negatives, your first pull-up, then the muscle-up, plus how to prepare before you own a bar and how to set one up safely.",{"slug":59,"category":6,"series":60,"date":10,"title":61,"excerpt":62,"minutes":34},"thang-bang-tren-tay",{"part":27,"stage":55},"Balancing on your hands: crow, handstand and L-sit","Prepare your wrists, build shoulder strength and learn to balance: the road from crow pose to a freestanding handstand and L-sit, done safely.",{"slug":64,"category":6,"series":65,"date":10,"title":67,"excerpt":68,"minutes":69},"front-lever-planche",{"part":66,"stage":55},10,"The summit: front lever, planche and long-term planning","Straight-arm strength, slow-adapting tendons, the progressions of the front lever, planche and human flag, and how to plan years of training.",12,{"slug":71,"category":72,"date":10,"title":73,"excerpt":74,"minutes":20},"gym-va-calisthenics","training","Gym vs calisthenics: how they differ and which to choose","An honest comparison of strength, muscle, skill, cost and convenience, and why many people end up doing both.",{"slug":76,"category":77,"date":10,"title":78,"excerpt":79,"minutes":34},"che-do-an-uong","nutrition","Eating for calisthenics","How much protein is enough, eating to lose fat or gain muscle, sample meals, and the few supplements worth paying for.",{"slug":81,"category":82,"date":10,"title":83,"excerpt":84,"minutes":20},"ky-luat-tap-luyen","mindset","Discipline: what really decides your calisthenics results","Motivation comes and goes; habits stay. How to build a routine that does not depend on mood, and how to come back after missed days.",{"slug":86,"category":72,"date":10,"title":87,"excerpt":88,"minutes":13},"kinh-nghiem-quy","15 hard-won lessons from calisthenics","What long-time trainees wish they had known earlier, from filming your form and caring for your wrists to patience with pull-ups.",{"slug":90,"category":91,"date":10,"title":92,"excerpt":93,"minutes":34},"dung-cu-tap-calisthenics","gear","Calisthenics equipment: what you need and what to buy first","Start with the floor and a wall, then a pull-up bar, bands, parallettes and rings: what to buy in which order and how to choose safely.",{"slug":76,"category":77,"date":10,"title":78,"excerpt":79,"minutes":34,"body":95,"exercises":295},[96,98,100,102,104,106,108,113,115,117,119,121,123,125,127,181,183,185,187,189,191,193,195,197,199,201,203,205,207,209,215,217,222,224,226,228,230,256,258,260,262,264,266,268,270,272,274,276,278,285,287,293],{"p":97},"You can train three times a week, nail your technique and add a rep every session, and still progress slowly if your eating is all over the place. Muscle is built while you recover, from what you eat and how well you sleep.",{"p":99},"Eating for calisthenics doesn't require a fancy meal plan or expensive food. This post covers what matters: energy balance, protein and where to find it in Vietnamese meals, eating to lose fat or build muscle, a sample day, supplements and a few myths.",{"warn":101},"This is general information, not medical advice. If you are pregnant or breastfeeding, have kidney disease, diabetes, heart or liver disease, a history of eating disorders, or take long-term medication, talk to your doctor or a registered dietitian before changing your protein intake, cutting calories or taking supplements.",{"h":103},"Energy balance comes first",{"p":105},"Your weight follows the gap between the energy you eat and the energy you burn: eat more than you burn and you gain, eat less and you lose. Every diet — keto, intermittent fasting, \"clean eating\" — works through this rule, whatever it calls itself.",{"p":107},"You don't have to count calories, but you should know where you stand. Weigh yourself a few mornings a week and watch the average. Daily swings of 1–2 kg from water and salt are normal; the trend over two to four weeks is what counts.",{"ul":109},[110,111,112],"**Maintenance**: eat around what you burn. A good choice when you're happy with your body and want to focus on strength and skills.","**Fat loss**: a moderate deficit, usually around 300–500 kcal a day.","**Muscle gain**: a small surplus, usually around 200–300 kcal a day.",{"tip":114},"Not ready to count calories? Use your hand. At each main meal: one to two palms of meat, fish, eggs or tofu, one to two fists of vegetables, one to two cupped handfuls of rice, and about a thumb of oil. Then adjust the rice and oil to your weight trend.",{"h":116},"Protein: how much and where from",{"p":118},"Protein is the raw material your body uses to repair and build muscle. For people who train regularly, the widely accepted target is about **1.6–2.2 g of protein per kg of body weight per day** — roughly 95–130 g at 60 kg.",{"p":120},"Aim for the upper end while losing fat, to hold on to muscle. If you carry a lot of extra weight, base the number on your goal weight so it doesn't get unrealistically high.",{"p":122},"Three or four meals of roughly 25–40 g each is easier than cramming it all into dinner. For many Vietnamese eaters breakfast is the weakest meal for protein: sticky rice, bánh mì and rice rolls are mostly carbs. An egg or two or a carton of milk is the easiest fix.",{"h3":124},"Familiar sources in Vietnamese meals",{"p":126},"You don't need boiled chicken breast every day; an ordinary family meal has plenty of good protein. The numbers below are **approximate** and vary with the cut, the cooking and the brand.",{"table":128},{"head":129,"rows":133},[130,131,132],"Food","Typical serving","Protein (approx.)",[134,138,141,143,146,149,153,157,161,165,169,173,177],[135,136,137],"Chicken breast","100 g raw","~22 g",[139,136,140],"Lean pork (loin)","~20 g",[142,136,140],"Lean beef",[144,136,145],"Fish fillet (tilapia, mackerel…)","~18–20 g",[147,148,140],"Shrimp","100 g peeled, raw",[150,151,152],"Chicken egg","1 egg (~50 g)","~6 g",[154,155,156],"Tofu (đậu phụ)","100 g","~8–12 g",[158,159,160],"Mung beans, black beans","100 g cooked","~7–9 g",[162,163,164],"Fresh milk","1 carton, 180 ml","~5–6 g",[166,167,168],"Yogurt","1 pot, 100 g","~3–4 g",[170,171,172],"Soy milk","1 glass, 250 ml","~5–8 g",[174,175,176],"Roasted peanuts","1 handful, ~30 g","~7 g",[178,179,180],"Steamed rice","1 bowl, ~150 g","~4 g",{"p":182},"Meat loses water when cooked, so 100 g cooked has more protein than 100 g raw. Braised, fried and oily stir-fried dishes carry more energy than boiled or steamed ones — not bad, just worth knowing when you're cutting.",{"p":184},"Vegetarians can get there too by combining tofu, beans, soy milk, and eggs and dairy if they eat them. Plant protein comes with more carbs, so aim for the higher end and consider a plant protein powder if needed.",{"h":186},"Carbs, fats, water and timing",{"h3":188},"Carbs are fuel",{"p":190},"Carbs are not the enemy; they fuel hard efforts like supersets and the cardio finisher. Rice, noodles, sweet potatoes, oats and fruit are all good. To lose fat, eat a little less rather than cutting them out — half a bowl less rice per meal, for example.",{"h3":192},"Fats matter, in moderation",{"p":194},"Fat is needed for hormone production and for absorbing vitamins A, D, E and K. The general guideline for adults is about 20–35% of total energy, from fish, eggs, peanuts, sesame, nuts and vegetable oils. At 9 kcal per gram (versus 4 for protein and carbs), an extra spoon of oil in a stir-fry adds up when you're cutting.",{"h3":196},"Drink enough, especially in the heat",{"p":198},"There's no single number for everyone. Pale yellow urine is fine; dark yellow means you're behind. In a hot, humid climate like Vietnam's, drink extra before, during and after training, and after a very sweaty session a salted meal or a little electrolyte drink helps replace lost minerals.",{"h3":200},"Meal timing is secondary",{"p":202},"How much you eat over the day matters far more than when. A meal with protein and carbs within a few hours of training is good enough; there is no 30-minute window you must hit. Training on an empty stomach is fine if you feel good; if you get dizzy, have a banana or some milk 30–60 minutes before.",{"h":204},"Eating to lose fat or build muscle",{"p":206},"In calisthenics you lift your own body, so strength relative to body weight matters more than absolute strength. With the same pulling strength, someone a few kilos lighter finds pull-ups and handstands noticeably easier. That's why calisthenics folks usually prefer staying fairly lean over bulking fast.",{"h3":208},"If you want to lose fat",{"ul":210},[211,212,213,214],"Aim to lose about 0.5–1% of your body weight per week — roughly 0.35–0.7 kg at 70 kg.","Keep protein high and keep training for strength, so your body has a reason to keep its muscle.","Don't eat too little. A big deficit leaves you weak, sleeping poorly and stalling, and it's hard to sustain.","If your strength drops clearly for several weeks, eat a little more or take a break from dieting.",{"h3":216},"If you want to build muscle",{"ul":218},[219,220,221],"Keep the surplus small. Beginners may gain roughly 0.5–1 kg a month, depending on the person; faster gains are mostly fat, which makes pulling and balancing heavier.","If you're skinny and struggle to eat more, add energy-dense foods that don't fill you up: milk, peanuts, bananas, an extra bowl of rice.","Track your weight and your reps or hold times. If both are going up, you're on track.",{"h3":223},"Beginners can often do both",{"p":225},"If you're new or coming back after a long break and have some fat to lose, you can often lose fat and gain muscle at the same time — body recomposition. Eat around maintenance or slightly below, hit your protein, train consistently and sleep enough. Your weight may barely move while your waist shrinks and your reps climb.",{"h":227},"A sample day of eating",{"p":229},"An example day for someone around 60 kg aiming for 100–120 g of protein, using familiar Vietnamese dishes. Swap in what you like and adjust the rice and oil to your goal.",{"table":231},{"head":232,"rows":235},[233,234,132],"Meal","Example",[236,240,244,248,252],[237,238,239],"Breakfast","Bánh mì with two fried eggs, a carton of unsweetened milk","~25 g",[241,242,243],"Lunch","1.5–2 bowls of rice, 150 g chicken breast stir-fried with lemongrass (or braised lean pork), boiled water spinach, soup","~35–40 g",[245,246,247],"Snack","A pot of yogurt, a handful of peanuts, a banana","~10–12 g",[249,250,251],"Dinner","1.5 bowls of rice, 150 g braised fish (cá kho), 100 g tofu in tomato sauce, greens","~40–45 g",[253,254,255],"**Total**","The four meals above","**~110–120 g**",{"p":257},"If you train in the late afternoon, have the snack about an hour before and dinner afterwards. Cutting? Take half a bowl of rice off each meal and pick boiled or steamed dishes over fried. Gaining? Add a bowl of rice, a glass of milk or a handful of peanuts.",{"h":259},"Supplements: what is worth it",{"p":261},"If your eating and sleep aren't in place, no tub of powder will make up for it. Once they are, only two products are worth considering for most people, and both are optional.",{"h3":263},"Creatine monohydrate",{"p":265},"One of the most researched sports supplements. Creatine helps muscles regenerate energy for short, hard efforts, so you may get an extra rep or two per set, which over time supports strength and muscle gain. The usual dose is 3–5 g a day, at any time, with no need for a \"loading\" phase. Expect a little water weight in the first weeks — not fat. Plain monohydrate is all you need. If you have kidney disease, ask your doctor first.",{"h3":267},"Whey protein",{"p":269},"Whey is protein extracted from milk — essentially a convenience food. A scoop (about 30 g of powder) usually gives 20–25 g of protein, handy when you're busy. If you already eat enough protein, you don't need it. If you're lactose intolerant, try whey isolate or a plant protein.",{"tip":271},"Prefer brands with independent third-party testing, buy from official sellers, and avoid \"proprietary blends\" that don't list the dose of each ingredient.",{"h3":273},"What to skip",{"p":275},"**Fat burners** are unnecessary and can be harmful: many contain high doses of stimulants that can cause palpitations, insomnia and raised blood pressure, and some have been found to contain banned substances not on the label. An energy deficit is what burns fat. A \"pre-workout\" isn't needed either; if you drink coffee, a cup 30–60 minutes before training does the job — just not late in the day.",{"h":277},"Common myths",{"ul":279},[280,281,282,283,284],"**\"Eating late makes you fat.\"** Your body doesn't store fat by the clock. Late meals only matter if they push your daily total too high or wreck your sleep.","**\"Ab work burns belly fat.\"** You can't spot-reduce. Fat comes off the whole body in a deficit; core work strengthens the muscle underneath.","**\"You must give up rice to lose weight.\"** Eating less of it is enough. Plenty of people lose fat eating rice every day.","**\"High protein damages your kidneys.\"** For healthy people, 1.6–2.2 g\u002Fkg is generally considered safe. With existing kidney disease, follow your doctor's advice.","**\"More sweat means more fat burned.\"** Sweat is water for cooling; the weight you lose in a session comes back when you drink.",{"h":286},"Key takeaways",{"ul":288},[289,290,291,292],"Energy balance decides whether you gain or lose weight; protein and training decide whether it's muscle or fat.","Aim for about 1.6–2.2 g of protein per kg a day over three or four meals, from meat, fish, eggs, tofu and milk.","Lose fat slowly; muscle comes even more slowly. Beginners can often do both at once.","Creatine monohydrate and whey are optional; skip the fat burners.",{"p":294},"Good eating only pays off alongside consistent training and decent sleep. Read more on [recovery and injury prevention](\u002Fblog\u002Fhoi-phuc-va-chung-lai) and [staying disciplined](\u002Fblog\u002Fky-luat-tap-luyen), or [start today's session](\u002Fapp) — the app adjusts your next workout to how the last one felt.",[],1791259504587]