Thinking of starting to Box

[Right2TheTemple]

first on going amateur ur okay with ur height and weight .. since youre just a starter its good to fight on ur minimum weight ..

[ntate88]

i agree, start off at the weight your at now and get down to a boxing gym and start learning

whilst your learning at the same time get your strength and size from your local gym workouts and do plyometric exersices, bodyweight circuits and around 35% weights.

If you use some form of supplement (i highly reccomend CNP Pro peptide or Pro Mass for you) you can go for runs to help your endurance without losing weight. when you run start off with 3.5 miles in around 25 minutes and try and get down to 7 minute miles, once you can do 3.5 miles in 17mins 30 secs bump your runs up to 5 miles. do it at least 3 times a week, or 2wice a week with an extra day of sprints. (100m under 15 seconds 15 times with 45 seconds rest inbetween. once you can do that 30 seconds rest inbetween)

[Righthandbanger]

i agree, start off at the weight your at now and get down to a boxing gym and start learning

whilst your learning at the same time get your strength and size from your local gym workouts and do plyometric exersices, bodyweight circuits and around 35% weights.

Do the circuits but realise you won't actually get particularly strong, just fit. If you want to be strong you will do more weights, just dont let it compromise your fitness.

If you use some form of supplement (i highly reccomend CNP Pro peptide or Pro Mass for you) you can go for runs to help your endurance without losing weight. when you run start off with 3.5 miles in around 25 minutes and try and get down to 7 minute miles, once you can do 3.5 miles in 17mins 30 secs bump your runs up to 5 miles. do it at least 3 times a week, or 2wice a week with an extra day of sprints. (100m under 15 seconds 15 times with 45 seconds rest inbetween. once you can do that 30 seconds rest inbetween)

The use of long distance running is debatable. Tbh the circuits at your gym and a **** load of sparring will probably be enough fitness as long as you train hard at least 4 days a week doing them, hill sprints are brilliant if you have a hill nearby. other than that something like stronglifts
( http://www.stronglifts.com ) will help you get great functional strength for sport and help you keep your weight up without bulking up your muscles too much

[ntate88]

you should always include aerobic and anaerobic cardio so long distance is neccissary, how much of it you is up to the individual. you my only want to do 1 long distance and 2 days sprints but you should always do both

[Double Jab]

Hey all,

So recently I have become interested in picking up boxing, primarily because it seems like an interesting way to get in shape/increase muscle development, etc.., but also as a hobby of sorts. I had a few questions that I thought you all might help answer.

I am 5'10 and weight between 135-140lbs. I am 23 years old. Currently a law student (for time management purposes).

So my first concern is muscle building. I have always been a naturally thin guy, so I am probably going to have to eat a ton to offset the excess calories Ill be burning off. I have done very minimal research on this, mostly because Im not sure where to look, but what people seem to say is that for muscle building, boxing isnt really that helpful and that it is more for endurance/stamina/toning. Does boxing build muscle or would I have to implement some sort of weight lifting regimen as well? I'd rather not, because I have tried to go to the gym consistently a few times before and it just doesn't hold my interest. But I guess if boxing doesnt solve that problem, I will try to work it in there. Let me know what you think.

Also, is there any sort of eating schedule that I should implement in order to gain some weight? Maybe someone could give me ideas as to what I should eat and when/how often?

Finally, what would be a good exercise/workout/training schedule? any info on length of workout or exercise, types of exercises, etc... will be helpful.

I really appreciate any information you all can give me.

For amount of calories, I would say you should eat around 3300 calories, or 4000 if you box regularly. Here is the reason why (puts on sherlock holmes hat).

From the fact you have had trouble gaining weight most of your life, it seems like you have a naturally high metabolism, which means your body probably burns through 1800 calories like a joke while you could potentially watch TV.

Now, if you were to do one of the more basic, effective, and wonderful lifting plans for size and strength known as the 5x5 (5 sets of 5 reps of one exercise), a visit to the gym would burn roughly 300-500 calories if you worked quite hard. This would mean around 1000 calories would be used simply for recovery, if not more.

Problem being, excess glucose turns into adipose tissue, which stores fat. Anyone can get fat, thats not a good idea. You are going to want alot of carbs, still alot of protein, and a good deal of fat. I say considering how hard you should push yourself for weight gain, a ratio of 50/25/25 would be ideal.

438 g's carbs.
150 g's protein.
98 g's fat.

I knocked off some protein, because your body doesnt really use more that 1 g per lb of bodyweight, so 150 is pushing the envelope a slight bit.

As for actually doing the workout, two suggestions. Number one, under no circumstances, do any kind of cardio over 10 minutes. 10 minutes is your max, be it a warm up, or you need to sweat a little. If anything, high intensity intervals with a max time limit of 10 minutes. This is because you need all the extra calories helping your body recover, not burn off extra fat, you dig? Secondly, split your body into three areas, and work one of those a day. The constant exercise will increase testosterone as well as release natural HGH to get your body working and adapting to the new conditions (meaning increased muscle size and strength to deal with the strain).

The way I split my body is front, back, and legs.

Day one is front, I do Pecs, abs (both front and sides, meaning obliques), biceps, forearms.

Day two is back, I do lats, shoulders, traps, triceps.

day three is legs, which is legs.

Try doing two exercises per bodypart, meaning in one workout session, you will do 8 5x5 exercises.

Now, with 5x5, rest between sets is 1:30-2 minutes, you choose depending on intensity, and you have to use enough weight where you could probably do 7 on the first set, but it would be extremely difficult to do 5 reps on the last set without a spotter or a bit of a cheat movement.

Lastly, take sunday off, eat the 3200 calories as normal, make sure to do no cardio. If you workout extra, like boxing training or sports or something else high intensity, add an extra 800 calories. Why so much? Because your body will use the energy in the muscles, which are trying to heal. So you need the huge carb and fat boost so your muscles dont atrophy (eat themselves for energy). That means an extra 100 carbs and 45 g's of fat.

Long story short, with very very heavy lifting and boxing training, 4000 calories a day should help you gain weight just fine.

Hope this post made sense.

[Righthandbanger]

excess glucose becomes glycogen science wiz

your post is full of pseudoscience

[Righthandbanger]

OP seriously. The 5x5 thing is good but you shouldn't be splitting up your body parts you should be doing whole body workouts. your body doesn't act as individual peices so don't train it that way.. once again http://www.stronglifts.com is all you need for brilliant and proven effective strength training.

as a general rule most boxers know sweet **** all about weights, and they don't listen to advice. the link in my post is a pretty well known and reputable strength program

[Double Jab]

OP seriously. The 5x5 thing is good but you shouldn't be splitting up your body parts you should be doing whole body workouts. your body doesn't act as individual peices so don't train it that way.. once again http://www.stronglifts.com is all you need for brilliant and proven effective strength training.

as a general rule most boxers know sweet **** all about weights, and they don't listen to advice. the link in my post is a pretty well known and reputable strength program

Your mom becomes glycogen.

but on a side note, as much as my ego is telling me to defend my position because it is impossible for me to be wrong according to it, Ill step back and ask instead to broaden my knowledge.

While I never do isolated exercises (like preacher curls and leg press machines and such), when you say whole body workout, the thing that pops into my head are cleans, snatch's (giggidy) and other movements like such, are those what you are talking about?

Either way though, Ill check out this stronglifts website before I end up putting my foot in my mouth.

[Righthandbanger]

The fact you don't do isolated exercises is good. But when you box all of your body is working. So it is often recommended to work the entire body in one workout rather than having different parts work at different times. Tbh I couldn't tell you how it makes it any different apart from a muscle memory/fatigue difference. cleans are great but maximal strength increase generally helps explosive exercises as well.

alot of the relation to boxing of a 5x5 program such as stronglifts is on http://www.rossboxing.com

[Junito-Rulez]