I just signed up here and i train in boxing and martial arts.

i figured i would drop a few questions to help get me started on the board:)

first i have some nutrition questions.

currently i am 214 pounds and i want to be under 201 my bodyfat is 23% i really need to cut that down, im currently utilizing a semi strict diet no sugar, low carbs, lots of protein from like turkey and tuna, and sometimes red meat, and im still losing weight steadily.

what are the best ways to cut down bodyfat real quik?

the other questions are kind of training questions

whats the best way to develop more hitting power and what are the most important things to train in the weight room, where does hitting power really come from?

i want to work on my hitting power and speed:)

secondly whats the best way to really develop like explosive speed i want a faster jab.
someone told me to do high reps with weights to develop fast twitch fibers.

any ideas or advice is really appreciated :)

someone told me to do high reps with weights to develop fast twitch fibers.

bigdozer wuld blast you if he saw that.

how come?
a few people in the gym told me that. do you have any alternate ideas to that?
im all ears :)

hiting power cums from tehcnique and natural hittin power, dats it

how come?
a few people in the gym told me that. do you have any alternate ideas to that?
im all ears :)


hitting power is the weight you get int a punch x with the axleration.

many light reps are good, but it will give you muscle stamina not explosiveness.


also you need a bit carbs for boxing but good carbs, like durum wheat pasta, oathmal, fruits and veggish.

youi should eat 30%proteins 30% and 40% carbs, carbs are not evil carbs are important fore energy.

also whats your age and height?

my height is 6ft tall and i just turned 31, i should of added that originally:)

i do get some carbs sometimes i eat tuna fish over rice once in a while i have some spaghetti i havent cut them out completely i just dont eat em as much as i used to.

sometimes i mix my reps up but usually i do high reps so i guess i'll have stamina.

i really want to get explosive power and speed:)

my height is 6ft tall and i just turned 31, i should of added that originally:)

i do get some carbs sometimes i eat tuna fish over rice once in a while i have some spaghetti i havent cut them out completely i just dont eat em as much as i used to.

sometimes i mix my reps up but usually i do high reps so i guess i'll have stamina.

i really want to get explosive power and speed:)



okay, im gonna find a program for explosiveness fvor fighters.

thanks leff..im liking this forum board i wish i knew about it sooner nice to meet everyone here patto and pugnacious man :)

how come?
a few people in the gym told me that. do you have any alternate ideas to that?
im all ears :)
It's about the plyometics. Explosive excericses. Clapping mid-push up, that kind of thing.

i see what ya mean im gonna do a little research on it i see some of the people at the gym doing stuff like that and medicine ball stuff that looks like it would be plyometric.

anytime you wanna cut fat its all about high intensity workouts sprints,burpees etc jogging is always good to do but nothin like these and buring fat formula is easy burn more caloris then you ingest (the hardest part is doing it)3500=1lb of fat

this is for those who has trained strenght for atleast 2 years.

important to wamrn upp before beginning(especially ab and back muscles).

lift 65%off your max.lift explosive

day 1

squat 8set 3reps

legpress 2set 6reps

extra broad sumodeadlift 2set 6reps

manuel thighbicepcurls 2set reps

day2

benchpress 8set 3reps (in smith macine).

dips 2set 6reps

militarypress 2sett 6reps

latheral hantellift 2set 6 reps


day3

deadlift 8set 3reps

chins 2set 6reps

standing roing 2set 6reps

bicepcurls 2set 6reps

anytime you wanna cut fat its all about high intensity workouts sprints,burpees etc jogging is always good to do but nothin like these and buring fat formula is easy burn more caloris then you ingest (the hardest part is doing it)3500=1lb of fat
is it possible to burn 3500 calories in a day without overtraining hotman?
also do ya think sprints would be better to focus on or jogging?

i jog indoors on a track now at the gym, but they say sprints get your overall wind up quiker.

i dont even thinks its possible to burn 3500 caloris in a day,i was just giving you a figure,but really man sprints is always best for wind and fat burning,go to a track jog your normal pace for 30 seconds the sprint 30 seconds do this a few times tayloring it to what fits you and the lbs will melt off and try ending the routine with like 20 burpees.......

actually long low paced work out like jogging is better for fat burn than sprints, sprints will primarly burn the sugar in the muscles.

its possibel to burn 3500 in a day but you wont be able to keep upp with it over time.

500 kcal minus a day is fine that way youl drop a pound off fat a week and little more overall since you also will lose some water with the fat loss

ya i burn like 600 to 800 calories a day,but about interval training like sprints thats what helped me cut weight drastically...

ya i burn like 600 to 800 calories a day,but about interval training like sprints thats what helped me cut weight drastically...


long low paced is better, every bodybuilders does it when they are deffing.

however sprints are better for boxing stamina so if you box i would run shorter and quicker.


600-800 is good you gonn aget lean

This probably isn't a lot of help to you, but I know certain kinds of manual labor can certainly increase your punching power. I worked in a machine shop tearing down irrigation pumps for about two years, and this guy that had worked there for 10 years could hit like a truck. This guy weighed only like 150 lbs. but from years of throwing a collar knocker he built incredible strength in the punching motion. So even though it seemed kind of corny for Rocky chopping wood in Rocky IV, I really believe that kind of work could help with power.

This probably isn't a lot of help to you, but I know certain kinds of manual labor can certainly increase your punching power. I worked in a machine shop tearing down irrigation pumps for about two years, and this guy that had worked there for 10 years could hit like a truck. This guy weighed only like 150 lbs. but from years of throwing a collar knocker he built incredible strength in the punching motion. So even though it seemed kind of corny for Rocky chopping wood in Rocky IV, I really believe that kind of work could help with power.

your right, if you look at the old school sportsmenn they where useally lumberjacks, farmers etc

On the note of the 'Rocky' reference,
I have heard of some boxers using a sledgehammer and a large tire to accomplish the same.

Im guessing that this builds up core strength (ancillary muscles are used more)

This probably isn't a lot of help to you, but I know certain kinds of manual labor can certainly increase your punching power. I worked in a machine shop tearing down irrigation pumps for about two years, and this guy that had worked there for 10 years could hit like a truck. This guy weighed only like 150 lbs. but from years of throwing a collar knocker he built incredible strength in the punching motion. So even though it seemed kind of corny for Rocky chopping wood in Rocky IV, I really believe that kind of work could help with power.
i think you gotta point there man, ive done my share of manual labor so maybe i will have an advantage ;) i landscaped for years and also worked in forestry and residential arborist stuff cuttin down trees and haulin pulpwood all day long,totin those heavy @$$ chainsaws around all day:)

thats a good point bro.
very good

this is for those who has trained strenght for atleast 2 years.

important to wamrn upp before beginning(especially ab and back muscles).

lift 65%off your max.lift explosive

day 1

squat 8set 3reps

legpress 2set 6reps

extra broad sumodeadlift 2set 6reps

manuel thighbicepcurls 2set reps

day2

benchpress 8set 3reps (in smith macine).

dips 2set 6reps

militarypress 2sett 6reps

latheral hantellift 2set 6 reps


day3

deadlift 8set 3reps

chins 2set 6reps

standing roing 2set 6reps

bicepcurls 2set 6reps

do you follow somethin like this leff?
i do a 3 day split

chest triceps and abs Mon/Thurs
biceps shoulders and lats/back on tues/friday
legs on wed and saturday
rest on sunday.

u cant burn 3500 cals in one day, and even if u cud, it wud be very bad for ur body. if u eat less calories and run aswell, dats like a good 500-1000 calories less a day, but remember, dont cut down to many calories 2 quik, coz if u do it 2 quik, ull loser a fair bit of muscle with it, so slow and steady is the way bro

do you follow somethin like this leff?
i do a 3 day split

chest triceps and abs Mon/Thurs
biceps shoulders and lats/back on tues/friday
legs on wed and saturday
rest on sunday.


im out with injury so right now i dont do nothing, ive never done much weights(i very easy gain mass,so weights would make me too heavy for my class ligh heavy), this is from one of norways better kcikboxing amatures and ive had good respones on others who has used it.

could you post you current workout?

u cant burn 3500 cals in one day, and even if u cud, it wud be very bad for ur body. if u eat less calories and run aswell, dats like a good 500-1000 calories less a day, but remember, dont cut down to many calories 2 quik, coz if u do it 2 quik, ull loser a fair bit of muscle with it, so slow and steady is the way bro

weah the best is losing 1-2lbs off fat a week, depending on how much fat you got to take from.

im out with injury so right now i dont do nothing, ive never done much weights(i very easy gain mass,so weights would make me too heavy for my class ligh heavy), this is from one of norways better kcikboxing amatures and ive had good respones on others who has used it.

could you post you current workout?
mon/thurs
chest and triceps
flat bench 8-10 sets with varying weight between 15-12 reps to start then i work down to 8 reps medium range.
Dip machine 7-8 sets starting with 20-25 reps to warm up working down to 15-12 reps
triceps pushdowns 15-25 reps and about 8-9 sets.

tues/fridays biceps/shoulders/back
curls 8-10 sets with high reps 12-15 reps
shoulder presses 8-10 sets starting 12-15 reps working down to 6-8 reps
back rows 8-10 sets with high reps 12-15 reps

wed/sat Legs
leg presses 8-10 sets high reps 12-15 reps

i also do and hour and a half of mixed cardio on all these days and 3 days a week i drag my @$$ into the boxing gym when im done.

u cant burn 3500 cals in one day, and even if u cud, it wud be very bad for ur body. if u eat less calories and run aswell, dats like a good 500-1000 calories less a day, but remember, dont cut down to many calories 2 quik, coz if u do it 2 quik, ull loser a fair bit of muscle with it, so slow and steady is the way bro
yeh 3500 at a time would wreak havoc on ya once i did 2500 and it drained the hell outta me.
during the summertime to, it zaps your strength to if you lose weight to quickly,your body cant handle it. good point bro

mon/thurs
chest and triceps
flat bench 8-10 sets with varying weight between 15-12 reps to start then i work down to 8 reps medium range.
Dip machine 7-8 sets starting with 20-25 reps to warm up working down to 15-12 reps
triceps pushdowns 15-25 reps and about 8-9 sets.

tues/fridays biceps/shoulders/back
curls 8-10 sets with high reps 12-15 reps
shoulder presses 8-10 sets starting 12-15 reps working down to 6-8 reps
back rows 8-10 sets with high reps 12-15 reps

wed/sat Legs
leg presses 8-10 sets high reps 12-15 reps

i also do and hour and a half of mixed cardio on all these days and 3 days a week i drag my @$$ into the boxing gym when im done.


thats too much by far and wont either much stronger ore explosive.

try mine if you want explosiveness