Need training advice at local gym when not boxing

[signalstud]

Hello everyone.

I'm new to boxing, having joined a local boxing gym. I'm an overweight guy and barely survived my first session. After years being sedentary, I was gasping for air even while skipping rope during warmup. I eventually made it to the end of the 1hr class - but i couldn't complete the final core-related exercises. My boxing classes are 3 days a week M, W & F in the late evenings.

I am also a heavy smoker but have reduced intake considerably.

Back in college I was always in the gym packing on muscle - but eventually my career and family life had me eating bad foods relentlessly.

I'd like to improve my boxing performance, and so I have also signed up at a fitness gym.

Unfortunately, as my life allows, I only have M, W, F to workout - with fitness gym in the morning and boxing in the late evenings. I do plan on making time on weekends to do recovery runs.

However, I have no idea how to training when not boxing. Everything I've read so far suggests working core muscles only, but I'm afraid that my training in the evening will suffer if I train too hard in the morning. Also, I don't want to duplicate efforts in morning and evening sessions.

Are there any exercises I can do in the gym in the mornings that will help my boxing overall without over-training? Exercises where I can recover fast enough to do a second bout in the evening would be perfect.

Thanks in advance for your time.

[theproof]

you said back in college you used to work out putting on muscle so let that mindset return and maybe take a day to do it old school like you used to very slowly. use the boxing training to help you get in some kinda of shape. it's not supposed to be easy. doesn't sound like you really want to fight so just go with the flow and don't worry about being winded. it is supposed to be difficult so you can measure where you are at in your conditioning. I don't think you need to add the fitness gym with the boxing gym now. pick one and work hard and make sure you rest and change that diet. someone here can help you if you ask and bro. drop the smoking ok. you'll thank yourself years from now. that will not be easy either. you got a lot on your plate which will actually make it easier if you are SERIOUS. good luck.

[Ray Corso]

Stop smoking! Diet, eleminate all breads, dairies, cut red meat down to twice a week. Walk & jog! Use fruits, veggies (raw most of the time) chicken/turkey, fish (tuna, salmon, cod, grilled or baked NOT fried)!

Do a simple basic exercise program geared to your mid section and butt!
Stick with this for 7 months then start boxing once your OFF smoke and have trimmed down some to be able to participate in the session!

Will power comes before brute power, mind comes before body!
You can't work out like a fighter does until you condition yourself to be able to function in a gym! Prepare yourself! Ray

[Brand NOOBian]

The first month I did boxing I was so sore I don't think I could have managed two training sessions a day. I wouldn't recommend doing that just yet. I'd say just stick with the boxing and weekend runs for now. It seems like HIIT is recommended over LISS for boxing conditioning, but at this point maybe start with LISS and ease into higher intensity stuff later. You know your body better than anyone else though.

If you want to lose weight, here's how I lost 40 pounds:
-Download a calorie counting app like myfitnesspal and keep a log of the foods/drinks you consume
-Multiply your weight in pounds by 15. This will give you a rough estimate of the amount of calories you can eat a day and not gain weight.
-Cut this number by 500, and theoretically you should be losing about a pound a week. Adjust this number accordingly based on actual results, but you don't want to be losing too many pounds a week. Severe caloric deficits can result in slower metabolism, which will make it harder to lose fat later.
-The types of foods you eat do not matter as much as long as you stay within your caloric limit. You don't have to eat strictly "healthy" food. If you feel like you're gonna go crazy by not eating your favorite food(s), have some and make up for the extra calories elsewhere. But be sensible and have a balanced diet. (This is strictly in a weight loss sense).
-Eat an adequate amount of protein so the weight loss comes more from fat than muscle mass. Bodybuilders recommend 1g of protein per pound in body weight a day. I've also read that anything above 120g is useless for building muscle, but I'm not sure if the same applies when trying to maintain muscle while losing fat. It does seem that higher protein intake in general is recommended when eating at a caloric deficit, though. I had great results doing 1g per pound of body weight.
-Have fun! Don't think of training/dieting as a chore, but as a challenge. Take pride in the accomplishments you make, but don't be too discouraged if you fall off the wagon once in a while. Get back on and keep trying.

Good luck to you.

[Frivolous]

Stop smoking! Diet, eleminate all breads, dairies, cut red meat down to twice a week. Walk & jog! Use fruits, veggies (raw most of the time) chicken/turkey, fish (tuna, salmon, cod, grilled or baked NOT fried)!

Just out of curiosity... Why would you want to cut all dairy products out of your diet? Aren't they mostly beneficial (especially the low fat stuff)?

[Pony Boy]

If you don't mind me asking, how much do you weigh? I imagine that you want to loose weight safely. First of all quit smoking, yes cold turkey. That's right man up and quit unless you want to keep sabotaging your health and physical performance. Secondly see your doctor and get the okay to start working out. A good idea if you're very heavy set and have poor stamina is to have a stress test done to see if you don't have any heart problems. The doctor tell you how long you can workout without going into cardiac arrest or having high blood pressure. The cardiologist will tell you your resting heart rate and maximum heart rate which will help you create an appropriate workout program or you can pay a professional trainer to do it for you. If you haven't worked out in a very long time, you should have started with 15 to 30 minute workouts focusing on aerobic training and build up gradually. Otherwise you may get discouraged, injured or quit. If you have time for two workout sessions per day, 2 to 3 times a week, you can incorporate weight training to your program. This will accelerate weight loss. If you have the money hire a personal trainer with knowledge in nutrition and experience working with overweight people. It will save you time trying to do the research and you'll avoid all the trial and error.

[helloimanton]

I think you should quit smoking before considering any training at all. No point getting too tired to continue halfway during training.

[signalstud]

WARNING: Long post below

Wow! Thanks for all of the great responses guys! I really appreciate your knowledge and input. I'll try to address any questions posed as best I can, so it'll be a long read.

Firstly, I should have mentioned my stats earlier - they're kind of frightful.. from an online calculator for BMI (metric):

Height (176 cm) and your Weight (95 kg) your BMI is 30.7 .This means you step in the High health risk range.

The best condition I've been in while training for tennis in high school was 65kg at 176cm and 10% body fat. Again, this was in highschool, where I'd run like a maniac and swim as though there was a predator on my heels. Up until high school I was always a bit chubby - especially around the thighs, and I was not blessed with a high metabolism, so in high school I'd always work out harder than the other athletes to get the same body. My diet was actually quite shocking - I was a cereal-freak, and I would down several bowls of raisin-bran a day in lieu of proper meals.

So in college I'd start drinking more, eating more, staying up later (studies/clubbing), smoking heaps, and, truthfully, the only endurance exercise I got was through intercourse. I'd lift weights with good form and good results, but my attention and social interaction would always be more towards the girls on the treadmills. With high protein intake, my body would balloon in size but I'd then binge to keep it smaller - I pretty much disregarded EVERYTHING my tennis coach advised me. I guess I felt invincible at the time. I had the know-how (small frequent meals, pre/post workout meals, rest, caloric-deficit etc.) but lacked the incentive and time - I was more interested in wooing the girls. Heh

Upon graduation, and entering the work force, I'd pretty much skip breakfast; have a luxury lunch, and a viking feast for dinner. Food became my de-stressor, and my dietary plan (or lack of) persisted until one marriage and two kids later.

So now I'm 30, and I periodically change my wardrobe to make room for looser clothing . Most of the fat on my body is centered around my gut (and it's a pretty big gut.) I found that I tended to suck in my gut in public just to create an illusion that I was thinner than I was. It was when I had my latest blood work done (high sugar, high cholesterol, + high blood pressure) that I really reconsidered my life's trajectory. At this rate, my light will be extinguished soon, and I will leave my kids father-less, and my wife lonely.

As I mentioned, I joined a gym not long ago, and a boxing club recently. I've committed myself to both as I want to be able to improve my body in between boxing classes, and I assumed that 3 boxing classes would not be enough for my goals - which are quite lofty: I want to get back to the same shape I was back in high school. At the gym, I've started doing only cardio workouts in the morning on three days - sometimes varying interval training (albeit at lower target heart rates) or flat consistent jogging. I'd do this for only half an hour. Then I'd use the rowing machine for another 15 minutes at a steady pace with 50% resistance. Then I'd spend the next 15 minutes stretching my entire body - which I've always been fond of since my earlier years playing tennis. That's about all I've done so far. Truthfully, I felt great after the workout, and I couldn't stop smiling in the shower afterwards. I did try to do a 30 minute core-only workout last Friday, but found that it killed me later in the evening when I did boxing - which also included a lot of abdominal drills. I don't know any other specific exercises I can do in the morning that won't affect my performance at night. This is a big concern for me.

My actually boxing lesson on Friday was phenomenal, but it took me 45 minute to walk home, when it only took me 15 to get to the gym. I was so sore that I struggled to go down the stairs from the 4th level where the gym was located. The walk home had me wincing in pain as my calves and shoulders felt incredibly sore, and each step aggravated the pain. I collapsed in bed as soon as I got home after drinking some powerade on the way home. I completely skipped the shower and I'm pretty sure my wife smelled me and knew I was in bed before she actually heard me snore.

Meal wise... I indulged on Sunday (yesterday) as it was my little one's first birthday, and I enjoyed some pretty massive bits of steak. I didn't consume any alcohol (I've decided to quit this cold turkey). I really regretted the meal later on, and resolved to only have these sort of meals on Sunday.

Today (Monday) I started with a banana (only because I ran out of oatmeal) and some skim milk for breakfast 45minutes before doing my cardio workout, and I felt pretty good about it. Post-workout (right now) I'm chugging on some skim milk and chewing on some almonds. I suppose I will have some sort of sushi for lunch, almonds again for a light snack, and God knows what for dinner. The problem is that I don't want to trouble my wife (who's already having it tough looking after the kids) by making her prepare separate boxer-endorsed meals for me, so I'll probably just eat what she makes but only a small portion of what I'm used to eating prior to committing myself to weight loss. My wife is Asian, and white rice HAS to be used at each meal excluding breakfast, so I can't convince her to eat other forms of carbs that are healthier - actually I also love white rice. Raw veggies are also totally out of the question for her, but she is okay with boiling/steaming. Also, having an Asian meal makes it impossible for me to do any calorie counting, but I suppose this also applies to normal Western home cooked meals too. The ONE redeeming point of having Asian style meals is that there is a lot of soup which can make me feel quite full, and a lot of veggies, and only small portions of protein. My wife is a full-time mother, and for me, it's easier to have only her cook as I work two jobs and don't have much time besides the allotted times for working out, and Sunday where we'd be out as a family.

I used a weight loss calculator to help get an idea of how long it would take me (with diet alone) in order to get down to my ideal weight of 65KG from 95KG with a daily deficit of 500 Calories. From the calculations:

You are aiming to lose 30 kilograms. Based on an average weight loss of 0.45 kilograms per week, you will reach your goal weight on: Nov 10, 2014

This is tolerable for me, as I plan on dieting, conditioning, and boxing for at least two years, just to see where it will get me. If my boxing vastly improves, I'll continue with boxing only and while maintaining my weight.

My goal in joining the boxing club is to be a fit boxer, and help get back the body I once had. I don't necessarily want to compete, but if I can change my body significantly, and learn the proper skills, and if my trainer REALLY encourages me to, I will step into the ring. I don't foresee this happening for at least a few years. I need to achieve the same body I had back in high school before I can consider battling it out - I don't want to collapse in a heap in front of my competition due to pre-existing health complications.

I have sought medical advice, and though my GP recommends I start out with dietary adjustments and brisk-walks , I find the latter unbearable as I was so used to higher intensity stuff back in high school. I don't have access to a cardiologist or dietary planner (fund-wise), so I will change my continually workouts based on how I feel at higher target heart rates, and by following daily pulse/bloodpressure tests. Of course, a reality check suggests that I start out slow in case I do my body more harm than good - but I figure that the longer it takes for me to lose weight, the more likely it is that I'll suffer the consequences that my current BMI would dictate ie the longer I get back into shape (with only walks), the easier it is for me to go off-track again. I really am scared of what I've become, and what will most likely happen to me soon.

I suppose the hardest thing for me now is to quit smoking entirely (I still hungered for a cigarette today after my cardio workout despite the endorphin release; I caved in and had one), and it's become a habit for me to have one after every main meal. Also, stress at work gets me out of the office building for a quick drag. I will try to quit cold turkey today after my boxing workout as I plan to go all out and leave nothing for the walk home. It should put in my place regarding smoking. I imagine my walk home will be closer to an hour today.

Phew! Long post! Thanks for taking the time to read it all, and again, thanks for all those who have commented so far. It appears that I joined a wonderful community of supportive members. I hope I have provided enough info to you all.

[Brand NOOBian]

I was 28 and 91 kg at 177 cm when I started boxing in Jan 2012, so we're not too far off from each other at the starting point. With calorie counting, steady boxing training, and a mix of light DB exercises, LISS, and HIIT, I was down to 68 kg with a six-pack by Sept 2012. I actually reached 70 kg a few months before, then my weight loss reached a plateau until Sept.

I live in an Asian country, so I can see how counting calories might be difficult. Just remember a typical bowl of white rice is about 300 calories. White rice is not so bad just as long as you stay within your caloric limit. I guess you can guesstimate the rest and lower the calories if needed based on results. But what I found the easiest was having a consistent diet of the same foods, e.g. same breakfast, lunch, and dinner Monday-Friday. That way I didn't have to count calories as much unless I had an extra snack or something here and there. My go-to meal was a grilled or boiled chicken breast, raw broccoli, raw sliced cucumbers, raw sliced carrots, and a few cherry tomatoes. That's roughly 110 calories and 25 g of protein from the chicken breast, plus a small amount of calories from the veggies. The broccoli helped keep me feel full too. Very easy to make. Weekends were my cheat days, where I ate whatever I wanted without counting calories. There are conflicting opinions on this. Some think it helps prevent the metabolism from slowing down too much and getting used to lower amount of calories, which is what stalls weight loss. Others feel cheat days can make it harder to kept back on track each week.

I'm not sure why you list small amounts of protein as a redeeming point of Asian foods. There have been multiple studies showing that higher protein intake when eating at a caloric deficit resulted in higher retention of muscle mass at similar amounts of weight loss, which means more fat was lost and more muscle was kept for the higher protein groups compared to the controls. The idea that protein will make your muscles grow enormous is a myth. In fact, I've read it's impossible for muscles to grow larger when eating at a caloric deficit. I was eating 155 g of protein a day when I went from 91 kg down to 68 kg. I don't think eating little amounts of protein will be beneficial to your diet. If anything, larger amounts of protein will help you feel full longer, so you won't want to eat as much. If your goal weight is 65 kg, I think anywhere from 100 g to 143 g of protein would be good (unless you have pre-existing kidney problems). But I'm not expert or anything. Just offering my two cents based on my experiences. Again, good luck!

[Pony Boy]

Good to hear you're open to advice. BMI is nothing more than how much mass you have around your belly, which is pretty obvious when seeing yourself in a mirror, so don't pay too much attention to those numbers. Instead I recommend two things. 1) Take a measuring tape and measure your waistline or 2) Take a picture of yourself without a shirt. Tape these two things on your refrigerator. The next step is to make a workout schedule separating your boxing training/cardio, and strength training. Then make weekly goals. A reasonable weight loss goal would be losssing 1 to 2 1/2 pounds or 1 kg a week of body fat. I highly recommend you research you body mass versus muscles mass stats otherwise you may be fooling yourself. Now when it comes to diet, I don't like telling people what to eat because we all have different preferences but regardless you must get used to meal timing. The rest is just proportions of proteins, carbs (complex) and fats (good & bad fats) rather than calorie counting. Save the calorie counting for when you reach a plateau or trying to fine tune your physique. The one thing I do highly recommend everyone looking to loose weight is avoids eating foods high in sugar, high sodium, deep fried foods, pastries, starches and regular milk. A good substitute for regular milk is skim milk and almond milk. Avoid soy milk. Eat plenty of vegetables and fruits. Post your weekly progress. I'd be happy to hear you reached your goal.