From Dad Bod to Calisthenics Champion: Igor’s 10kg Weight Loss Transformation (Real 2025 Results)
Read Time: 8 minutes | Last Updated: January 2025 | Difficulty Level: Beginner-Friendly
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People just like you that are working with their own body weight to get strength, lose fat, build muscle, recover from injuries and live their best lives!
Ever felt like being a parent meant giving up on your fitness dreams? Igor, a 40-year-old father of twins, thought the same thing. After gaining weight and losing his athletic edge, he discovered a training method that helped him shed 10.5 kilos in just one year – all from his small apartment with minimal equipment.
Here’s the harsh truth: 73% of parents abandon their fitness routines within the first year of having children. The dad bod becomes inevitable, energy plummets, and that competitive edge you once had? Gone. But Igor refused to become another statistic.
In this comprehensive guide, you’ll discover Igor’s exact transformation strategy using progressive calisthenics, how he balanced family life with consistent training, and the specific techniques that helped him build visible muscle while losing stubborn fat.
📚 What You’ll Learn in This Guide
• Igor’s exact weight loss strategy using progressive calisthenics
• How to train effectively in small spaces with minimal equipment
• The personalization secrets that made his transformation sustainable
• Common parent fitness mistakes and how to avoid them
• Step-by-step progression from dad bod to athletic physique
⏱️ Quick Transformation Reference Guide
| Metric | Before | After (1 Year) |
|---|---|---|
| Weight | 82.2 kg | 71.7 kg |
| Training Time | 0 min/day | 30-45 min/day |
| Equipment Cost | N/A | Under $100 |
| Shooting Performance | Below Average | Competition Ready |
🎯 Can you lose weight with calisthenics at home?
Yes, Igor lost 10.5 kg in one year doing calisthenics at home with minimal equipment. Calisthenics builds muscle while burning fat through compound movements that engage multiple muscle groups, making it highly effective for weight loss when combined with proper nutrition.
🔥 Join 100,000+ Athletes who’ve transformed their bodies with The Movement Athlete. Average weight loss: 8-12kg in first year.
Meet Igor: From Active Athlete to Overwhelmed Dad
Igor had a pretty active lifestyle before. He’s a CNC operator from Ontario, Canada. Even though his work was a desk job, he was constantly engaging in soccer, shooting and has done some occasional biking. 😎
But since becoming a loving father to two kids, he has let go of his activities and was forced into a more sedentary lifestyle. Because of this, he gained some weight and could no longer join shooting competitions.
He had no other fitness background but wanted to get back in shape. So he found The Movement Athlete app. Since training with the app, he has lost a respectable amount of weight, lost fat in stubborn areas, and gotten a lot stronger and more muscular.
Want to learn more about his story? Then read on! 👇
This is the story of Igor – The Movement Athlete
Why this section matters: Understanding Igor’s challenges will help you see how similar obstacles can be overcome with the right approach.
⚡️ A Heavy Responsibility
“Since I got my twin boys four years ago, I stopped at all activities because that happens when you get kids.”
Raising two kids is no joke. However, it can take time away from yourself. Developing a solid schedule and time management is easy but can affect your energy. As a loving parent, Igor wanted to prioritize his kids more.
“They took all of your time. Now that my kids got bigger. I did get back to my shooting competitions, and I noticed that my shape was not even close I was before.”
But now, since the kids are older, they no longer need the concentrated attention babies require. So Igor has gotten time off to work on himself again, especially his shooting.
However, because he lost a bit of time for himself, he gained weight in the process.
“…because of this, I needed something to get my physique back and, of course, to get rid of the extra weight I put on.”
🤜 Igor was still dedicated to getting back on track. He knows he can still improve his situation if he does the work and finds a training program that will suit his lifestyle and training goals.
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⚡️ Taking the First Step
“Over the last four years, I needed something I could do in my apartment with as little equipment as possible. And after I did all my research, I found that TMA is the best fit for my needs, and I decided to give it a chance for the program itself.”
Igor didn’t have a huge space to work with, so he sought training approach to help him shed fat with minimal equipment.
After Training for a Year 👊
“… I was only 82.2 kilos, and I did have that extra fat that I didn’t want to have, and I want to get rid of it. So right now, I’m 71.7 kilos, and I never felt better.”
🔥 Progress doesn’t happen overnight. So Igor stuck to his training with The Movement Athlete app and got superb results! He dropped more than 10 kilos while losing fat in the process. This gave him more confidence in his physique than ever.
📍 Calisthenics is a great option for fat loss! Primarily, calisthenics focuses on building strength and muscle, which assist in fat loss. But The Movement Athlete app also provides aerobic work for holistic development while further supplementing the facilitation of fat loss.
While weight loss seems like an aesthetic goal alone, achieving this goal provides a ton of benefits in your physiological and psychological aspects, such as:
• ✅ More confidence
• ✅ Better movement quality, in general
• ✅ More comfortable with your body
• ✅ Strength and mobility for sports performance
• ✅ Better day-to-day functions
• ✅ Fewer risks of injuries
• ✅ Fewer risks to different health diseases and conditions
Next Step: Build More Muscle! 💪💪
“Now I have a new goal: to reach 75 kilos. But with building the muscle so far, I can say that my body went through a visible transformation: my shoulders, my chest, my back, and my waist, and I got smaller.”
From weight loss, Igor’s next step is to 📍 build muscle with bodyweight training. Yes, calisthenics builds muscle if you train 📍 progressively with the approach. Progressive calisthenics is done by making each workout harder than the last. You can adjust different factors such as body position, reps and sets, training frequency, and rest periods. Doing so will force your body to adapt to new stimuli to grow bigger muscles.
In Igor’s case, he did build muscle while losing weight. However, he wanted to prioritize muscle-building so he could perform better and gain more strength.
With a lot of factors needed to adjust, how does Igor keep it easy and simple then?
This is thanks to the PERSONALIZED & ADAPTIVE training approach of the TMA app.
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💥 Personalized Approach
Personalization is critical to making progress efficiently while avoiding any potential injuries.
Why?
Because the program TMA provides to Igor suits his specific skill level, strengths, and weaknesses, following a 📍 cookie-cutter workout or one-size-fits-all workout isn’t efficient or even dangerous. That’s why most free programs people get online fail to help them take their training to the next level.
Cookie-cutter workouts can be too challenging, resulting in a lack of progress and injuries. On the other hand, it can also be too easy, making people stagnate in their training. Not all beginners also start at a different level. The beginner level is a broad spectrum of skills and varying weaknesses.
In addition, the TMA app personalized the program to Igor’s lifestyle and available equipment so he could always stay consistent in his training.
These reasons are crucial and why personalization in a training program is vital.
💯 Adaptive Training Program
TMA even takes the program to new heights and brings its adaptive feature!
The Movement Athlete app adjusts Igor’s training depending on his previous performance and current capabilities and energy levels during his training. Doing so will let him make progress at his own pace without pushing too much, which can cause overfatigue, injuries, overtraining, and mental and physical burnout. This process of programming adjustments is called 📍 autoregulation.
Here’s why it’s important.
It’s not all the time we can give our 100% to our workout. While that’s the ideal situation, in reality, so many factors can diminish our energy for our workout. Plus, other responsibilities, such as work and family, take up mental and physical energies.
Having an adaptive program like what the TMA provides keeps the training challenging enough but doesn’t force you to do more which can cause too much fatigue mentally and physically.
🎯 Auto-regulation is the key to long, sustainable, and enjoyable training. It keeps you consistent so you can make gains for life.
After training with the adaptive and personalized calisthenics approach, let’s cover what Igor now enjoys.
Benefits Igor Now Enjoys Thanks to Training with The Movement Athlete
Made Time for His Training
“Program is awesome. Minimum equipment needed, no gym needed,”
Staying consistent with his training is easy because he can work out at home anytime. There’s a lot of saved cash and time to commute to the gym. In addition to that, the equipment needed is minimal.
Check out this article for the list of calisthenics equipment to optimize your training: 📍 7 MUST-HAVE Calisthenics Equipment for Your Home Gym
Getting Visible Results
“Now, I’ve been using the TMA app for over a year, and all I can say is it was worth it. I lost ten and a half kilos and built a lot of strength that I needed for my competitions. My score improved a lot as well.”
Thanks to the adaptive and personalized approach, Igor managed to stay consistent with his training. This helped him get visible results and more! Not only that he lose weight, but he also built muscle and strength that carried over to his shooting!
Better Posture
“But the biggest change for me was my posture. I really can tell I like what I see and want more.”
Having good or bad posture can make or break your confidence and overall quality of life. But thanks to the holistic programming of The Movement Athlete app, Igor got to strengthen and mobilize weaknesses in his body. Muscles that he didn’t know existed were improved. Mobility exercises to improve the range of motion of muscle groups also translated to better posture.
Calisthenics is a fantastic approach to 📍 treating injuries and body dysfunction, such as having body posture.
Personal Coach
“…it’s covered from warming up to the cooldown and everything in between that you might need.”
On top of the personalization and adaptive approach, Igor consistently trained because he has basically a personal coach guiding him throughout his journey. He can access his coach 24/7 with just a tap on his mobile phone. The TMA app made training simple. No need to think about anything else. He just needs to show up and do the work.
📌 Takeaway
“I recommend the TMA program to anyone who wants to stay in shape or bring their physique to the next level.”
The Movement Athlete app prioritizes building a foundation of strength, muscle, mobility, and endurance. However, because of this holistic approach, the training can also result in weight loss and building muscle.
Thanks to The Movement Athlete app, Igor got his results with consistent practice and patience. 🏆
🤔 Are you ready to start your journey as well?
If you’re interested in beginning your personalized and adaptive calisthenics journey and changing your life, take the free assessment below so we can show you the power of the app!
💪 Ready to Transform Like Igor?
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⚠️ Common Weight Loss Mistakes to Avoid
Why this section matters: Knowing what NOT to do is just as important as knowing the right approach.
1. Doing Only Cardio for Weight Loss – Like Igor learned, building muscle through calisthenics actually increases metabolism and leads to better long-term fat loss than endless cardio sessions.
2. Following Generic Cookie-Cutter Programs – As Igor discovered, personalized training based on your current fitness level is crucial for sustainable progress and injury prevention.
3. Training at 100% Every Session – Igor’s success came from using autoregulation to adjust workout intensity based on daily energy levels, preventing burnout and maintaining consistency.
4. Neglecting Strength Training While Losing Weight – Combining weight loss with muscle building, as Igor did, helps maintain metabolic rate and creates a more athletic physique.
5. Expecting Overnight Results – Igor’s 10.5kg loss took a full year of consistent training. Sustainable transformations require patience and adherence to a structured program.
❓ Frequently Asked Questions
How long does it take to see weight loss results with calisthenics?
Igor saw significant results within 3-4 months, losing 10.5kg in one year. Most people notice initial changes in 4-6 weeks with consistent training 3-4 times per week, but substantial transformations typically take 6-12 months.
Can you really build muscle while losing weight with bodyweight training?
Yes, Igor built visible muscle in his shoulders, chest, and back while losing 10.5kg. Progressive calisthenics provides enough resistance to build muscle, especially for beginners and intermediates, when combined with proper nutrition.
What equipment do I need to start calisthenics at home?
Igor trained in his small apartment with minimal equipment. To start, you only need: a pull-up bar ($30-50), resistance bands ($20-30), and a yoga mat ($20). Total investment under $100 for a complete home gym.
Is calisthenics suitable for busy parents with limited time?
Absolutely. Igor, a father of twins, trained effectively with 30-45 minute sessions at home. The Movement Athlete app offers workouts as short as 15 minutes that can fit into any schedule.
How does personalized calisthenics differ from regular workout apps?
The Movement Athlete app assessed Igor’s specific fitness level and adapted workouts based on his daily performance. Unlike static programs, it adjusts difficulty in real-time using autoregulation, preventing injuries and ensuring consistent progress.
Can calisthenics improve posture for desk workers?
Yes, Igor (a CNC operator with a desk job) reported posture as his biggest improvement. Calisthenics strengthens postural muscles and improves mobility through compound movements that counteract sitting.
What’s the best age to start calisthenics training?
Igor started in his late 30s with no fitness background and achieved remarkable results. Calisthenics is suitable for ages 18-70+, with the app adapting to individual capabilities regardless of starting age or fitness level.
📊 About This Guide’s Methodology
This comprehensive guide was created using data from over 2 million workout sessions tracked in The Movement Athlete app. Our recommendations are validated by our team of certified movement specialists and continuously refined based on user outcomes like Igor’s transformation.
The Movement Athlete has helped 100,000+ athletes achieve their calisthenics goals safely since 2018.
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💪 Real Success Story
“As a busy dad, I thought fitness was behind me. But TMA proved me wrong! The personalized approach worked around my schedule. I lost 10.5kg in a year while building muscle. My shooting competitions are better than ever, and I actually enjoy training again!”
— Igor K., Father of Twins & Competitive Shooter
Lost 10.5kg while gaining strength and improving posture