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Boxing: Quickly Lose Fat And Build Muscle By Training Like A Boxer At Home

Updated on April 3, 2013

Boxing Training

Boxing is a violent sport. Some people suffer permanent injuries and a few people have died during a boxing match. A hard hit to the head can cause your brain to bounce around in your skull. However boxers spend a lot of time getting in shape. The training boxers do is great for getting rid of fat and building muscle.

Some common training activities are jumping rope, running, shadow boxing, sparring, push-ups, sit-ups and weightlifting. A jump rope, weights, boxing gloves and a punching bag would help but you don't need them. You can go through the motions and use your body weight. The only things you really need are your body and your mind.

Losing Fat

Boxers do a lot of cardio. So they burn a lot of calories while they are training. Individually I have had good results with shadow boxing, jumping rope and running for getting rid of fat. Together they work even better. You can do more when you switch to different muscles or use the same muscles in a different way. It is also easier to stay motivated when there is some variety in your routine.

Building Muscle

Lifting weights or doing body weight exercises is a good way to build muscle. You can also build rock hard muscle doing intense cardio exercises. The combination of intense cardio and weight lifting can give you a lean muscular body. If you pay attention to your body you can feel the muscles and tell when it is time to give them a break. Ignoring the pain caused by straining your muscles can lead to an injury.

Most of the exercises boxers do work their abs. Jumping rope may not appear to be good for building muscle but it is great for strengthening your calf muscles and it is an important part of boxing. So try not to judge the exercises before you try them yourself. If punching the air or jumping rope seems pointless or silly think about the muscles being worked and the results you will get.

Compete With Yourself

To get the most out of the time you spend exercising put some power into it. Try to keep the intensity up. If the push-ups are not that hard put your feet up on a chair or a set of stairs so you are lifting more of your body weight. While jumping rope jump as fast as you can. Tense up your muscles and punch like you are hitting something hard even if you art just shadow boxing. Increase the intensity and duration as your endurance improves.

Exercise can make you stronger. Keep track of how well you are doing and try to do better than the last day you exercised. You should be competing against the person you were. Doing the same thing over and over again is not a good way to change your body. Since it does not take very long to improve there is no reason to wait. Your best should be better than it was a few days ago.

My Results

The routine I did consisted of a push-ups, running, shadow boxing, jumping rope and lifting weights. The weight lifting, running on my elliptical trainer and rope jumping were done while I watched TV. I tried shadow boxing while I watched TV but it reduced the quality of the workout. Shadow boxing required more of my concentration. So I did it while looking at a wall.

Mostly I focused on the cardio. It lasted a week. Besides increasing my strength and endurance I lost nearly 2 pounds and the circumference of my stomach was reduced 1 1/4 inches. It would have been more effective if I did it earlier. After months of losing weight by exercising it is getting harder to lose weight because I have less fat and my body is more efficient than it was.

In my opinion training like a boxer is one of the more interesting and effective ways to workout. Individually the exercises are effective but doing them together provided me with more variety and I was able to exercise more than I could have if I just focused on one exercise like jumping rope.


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    • yeagerinvestments profile image

      yeagerinvestments 5 years ago from Wisconsin

      Great hub. I am a runner myself but maybe incorporating some of the other techniques will help my overall fitness.

    • DreamerMeg profile image

      DreamerMeg 5 years ago from Northern Ireland

      I went to boxing fitness lessons some years ago, taken by a former champion boxer. With skipping, running and other exercises, I was the fittest I had ever been. I still use his arm exercises to ensure I don't get bingo wings!