Im new to boxing. I just started last week when i bought a heavy bag and a rope. The main purpose of this was to lose excess body fat and improve the cardiovasculars.Im 6'2", 230 and want to be at 200. Now that im into it and can feel the muscles im working, i want to improve.

My current workout (every day):
4x2min round with the bag and a 30second rest in between
4x20second punch-out drills with 30 seconds of rest
and I finish with another 2 minute round on the bag.
Then i spend about 10minutes with the rope and do 20 pushups/crunches.
After that i work on stance and Combos (about 30min)

What else can i put in there?

Also, what should i be eating (calorie wise) to lose the weight?
Right now im taking in 1200-1300 cal a day.

Any advice whatsoever is helpful.
Thanks.

Well I'm pretty sure you have to consume 400-500 calories less per day (than you normally do) to lose just a pound in one week. May be wrong though, can't remember alot of the stuff I learned in my human nutrition course. :\

Im new to boxing. I just started last week when i bought a heavy bag and a rope. The main purpose of this was to lose excess body fat and improve the cardiovasculars.Im 6'2", 230 and want to be at 200. Now that im into it and can feel the muscles im working, i want to improve.

My current workout (every day):
4x2min round with the bag and a 30second rest in between
4x20second punch-out drills with 30 seconds of rest
and I finish with another 2 minute round on the bag.
Then i spend about 10minutes with the rope and do 20 pushups/crunches.
After that i work on stance and Combos (about 30min)

What else can i put in there?

Also, what should i be eating (calorie wise) to lose the weight?
Right now im taking in 1200-1300 cal a day.

Any advice whatsoever is helpful.
Thanks.
do another sport/hobby, preferably a team sport where u lose kg's
without even knowing it.

Well I'm pretty sure you have to consume 400-500 calories less per day (than you normally do) to lose just a pound in one week. May be wrong though, can't remember alot of the stuff I learned in my human nutrition course. :\

That's if you sit around all day.

Consuming less, while eating more healthy, coupled with the whole workout plan will get you more healthy, shed some weight, and strengthen the parts you're hitting during your workout.

I don't know if 12-1300 cals per day would be enough to get the required daily nutrients. When I go down in weight I usually have around 1800-2100. During the summer for me that cuts around two pounds per week, because I burn somewhere aroud 3000 per day. Your basal metabolic rate is probably somewhere between 1700-1900, which is the amount of calories your body burns just to stay alive. I am pretty sure the most efficient amount of caloric intake per day is just above your BMR.

if you go to menshealth.com they have a calculator where you type in your weight and how much you work out and it will tell you how many calories for you to lose weight and stay at your weight. you should check it out, i would give you the direct link but my computer is too slow.

yeah I was talking about as if you were just sitting on your ass, forgot about the working out part. Just eat healthy man and exercise like you've been doing and you'll continue to lose weight.

yeah I was talking about as if you were just sitting on your ass, forgot about the working out part. Just eat healthy man and exercise like you've been doing and you'll continue to lose weight.

Yeah but good point nonetheless, at least you are going to nutrition classes :cool:

1200 - 1300 calories is starvation. You better eat more than that, or you'll binge and put it back on soon enough.

If u want to lose weight search for the sacred heart diet, i went on this for two weeks and lost 20 pounds! to try and get into a lower weight class, however it is possible to lose up to 17 pounds in a week, and thats without excercising, however along with excercise u will notice a dramatic change in no time!!! :) hope this helps m8!

1200 - 1300 calories is starvation. You better eat more than that, or you'll binge and put it back on soon enough.

Not necessarily.
I eat the 1200 cal in 5 small meals so theres always somthing in my stomach. This also keeps my metabolism up.

If you don't get enough good calories you will start burning muscle along with fat and end up going backwards. Muscle tissues break down and regrow to enlarge or gain strength. Without the proper amount of nutrients they will not repair themselves and will leave you run down. Keep up the good calories you need, I think the Mens Health advice sounded good to me.

If you don't get enough good calories you will start burning muscle along with fat and end up going backwards. Muscle tissues break down and regrow to enlarge or gain strength. Without the proper amount of nutrients they will not repair themselves and will leave you run down. Keep up the good calories you need, I think the Mens Health advice sounded good to me.

Well, i went to the mens health thing and it aid i neede calories in the 3000 range, but that seems far from realistic.
I didnt realize your body ate muscle too. Thanks for that bit of info. I eat like constantly (5-6 small meals, 2-300cal each) so my body always has food, and i also take vitamins and Whey Protien because i know im not getting enough of them from the lack of eating im doing.

If u want to lose weight search for the sacred heart diet, i went on this for two weeks and lost 20 pounds! to try and get into a lower weight class, however it is possible to lose up to 17 pounds in a week, and thats without excercising, however along with excercise u will notice a dramatic change in no time!!! :) hope this helps m8!
Sounds extremely unhealthy.

Sounds extremely unhealthy.


I'd agree there. 17 pounds in one week?!?! Only way I can imagine losing that much is by chopping off an arm. That weight has to be a large amount of water weight and most likely muscle loss along with the little fat actually lost from that 17 pounds.

Yea
Id like to lose weight but 17 pounds over 7 days isnt healthy.

I don't think I could lose 17 pounds in a week if I didn't eat anything and chopped wood for eight hours a day. I bet I could hardly walk if I did lose weight that fast. See how your body feels to different calorie intakes and monitor it from there, everyone's matabolism is different.

I think it depends on the individual, some people seem to be able to lose weight quicker than others. My weight for example fluctuates massively but I control it through exercise and diet...but at times I have lost up to a stone in a week (which is about 14lbs) and during only one day my weight can fluctuate either upwards or downwards by about 7-8 pounds...However I think most of these fad diets are probably unhealthy and will drain you of energy. Weight loss should be controlled through a balanced diet and exercise. The cheap fix diets may work but you cant live your life on them, you need to find a routine you can maintain.