Get Fit Like A Boxer

Boxing like any other Profession should be a way of life.  Even if you don’t plan on competing, you are doing it because you want to Get or Stay in shape, feel good and healthy, or for self-defense.  The training of a boxer includes Running, calisthenics, some mild weights, and MOST importantly… eating correctly.  When training you have to stay motivated, at times you will feel drained, and this will cause you to lose focus, but you have to try as hard as you can to stay on course and push your mind to achieve that Goal of getting that toned body you have always wanted… It takes hard work to look, and feel good, so when you do achieve your goal, please try as hard as you can to maintain it.  I know that you would not like it if you worked extremely hard on a Project and then your teacher or Boss just throw it in the trash and tell you “it was not up to PAR”. YOUR BODY IS YOUR PROJECT.

I have always liked sports, and I always liked being in shape, when I heard that the workouts of a Boxer were Diabolical; I had to check it out for myself.  I joined a Boxing gym around my job and was on my way.  Yes going to the gym after 8+ tiresome hours of work seems impossible, but it’s a sacrifice you have to make to get your dream body.  Everything is difficult until it becomes a routine; you get up for work or school everyday even though you don’t want too, or if you’re sick.  The good thing about Boxing is that it’s Repetitive, and almost never require heavy weights, so after a month or two in a gym, you can learn the workout drills and do them in your own environment.  Its best to stay in the gym so you wont divert from your course.

RUNNING

Running is really needed to get your body in shape, especially for boxers because that’s how they master the art of breathing, and improve stamina. I used to run 6 miles a day, until my trainer told me it was too much, he explained that instead of running so much I should run 3-4 miles but in sprints, because Boxers work in Bursts.  Do that for 3 days straight then rest on the 4^th, and continue that routine.  I usually run 2 days sprints, jog the 3^rd, and rest the 4^th.   Remember to get a pair of good running sneakers, if not... over time your knees and feet will begin to hurt from the extreme feet and ground impact. Also make sure that you buy the right sneakers for your feet… know if you have a high or low arch (http://www.foot.com/info/cond_arch_pain.jsp), the best sneakers are the right sneakers, not the most expensive.  Sometimes running can be the worst task ever, be disciplined and make sure you overcome this; you will feel so much better after the run.

CALISTHENICS

Boxers don’t really use heavy weights because during a fight there arms become heavy and tired quickly.  Almost every Exercise I do involves my own body weight, sometimes 10-20 pound Dumbbells max, or a weight vest.  Weight vest should only contain 10-12 % of your body weight, so if you weigh 150 pounds (middle weight) your vest should be 15-17 pounds.  A good way to start these Calisthenics is to do 3 sets of 10 reps each... and every day you add 1 rep until you can do 3 or 4 sets of 20 to 30 reps of whichever workouts you have chosen to do.

Calisthenics:

(http://www.myfit.ca/exercisedatabase/search.asp?muscle=Calisthenics&type=Exercises&equipment=yes)

As well as the regulars

Push-Ups

(Straight, Inclined, declined, wide, closed, Diamonds, Perfect push-ups)

Pull-Ups/ Chin-Ups, Crunches, Sit-Ups, Leg-raises, Bicycle kicks forward and reverse, Squats, Lunges, Jumping Jacks.

 

DIETING

This is the HARDEST task of losing or maintaining weight.  Basically everything that taste good, we want a lot of.  Most of the time we eat 3x the amount the body needs, because we want that 2^nd plate or extra slice (NO DISCIPLINE).  It should be just like when running on a tight budget, only what you need, not what you want (especially when you are trying to lose weight).  I see a lot of people in the Gym that work their buts off, burn 1200 calories, feel Good, and then eat 3000 calories (some say, that they even deserve a piece of cake or whichever exercise killer food they eat, because they worked out so hard in the gym). The only way you are going to lose weight is if you burn more calories then what you are eating.  I picked up a habit of reading the Food nutrition labels from one of my brothers.  It really works.  You pay the weight watchers program to actually send you meals that only have a certain amount of calories.  I understand that it’s hard to say NO to the cupcakes, pie, and Ice Creams, but believe me, its VERY doable.

List of Foods that Boxers eat:

1. Pasta (Very high in energy, so don’t over do it)

2. Chicken (Preferably Grilled)

3. Tuna

4. Egg whites

5. Fruits and Yogurts

6. Salads and Vegetables

7. Protein shakes (After a work out to help replenish the muscles, Isopure contain 0 carbs)

8. Wheat Bread

9. Oatmeal

10. Fish/ Salmon

11. CEREALS

12. Water and Gatorades (Best drinks for your body)

Foods you should stay AWAY from:

1.Fast Foods

2. Fried Foods

3. Pastries (Cookies, Cakes, Pie, Chocolate)

4. Ice Cream

5. SODA (Especially Orange and Grape)

MUSIC

Music is a very important necessity when you are doing a workout, not only for boxers, or athletes, but everyone.  Music with High tempo, gets your adrenaline pumping, and raises your heart rate, letting your body know that its time to get a move on.  High Tempo music will also at times block your mind from the little voices that tell you “your tired its time to call it quits”.  While music with low tempo, will do the opposite… relax your body.  You should have a set play list that goes: Warm up - Exercise - Warm down.

Miscellaneous activities that will give you that Boxer Body.

Sauna Rooms (help you get rid of that extra water weight in your body)

Swimming Pools (Tones your entire body)

Yoga (Help your body and mind become one to give you Balance, Flexibility, and core Strength)

Importance of a Gym

Yes you can do a lot of a Boxers exercise in your own home due to a lot of them being Calisthenics, but you gain a lot of advantages in a gym.  In the gym you get access to their equipment, like the Speed Bags (which are good for timing and Speed + tone your arms and shoulders), the Heavy Bags (which are good for you to practice combos, and channeling energy), and the Double-End Bags (which helps you with movement and eye-hand coordination). The trainers will also motivate you, and show you new drills that will make you hate them in a good way. 

If I missed something PLEASE let me know so I can try it out myself... 

                                                                                                                 Thank You