Thread: Need help with getting in shape

Well my goal is to be in good enough shape to start sparring as soon as possible. I'm planning on finally getting back to boxing soon. I've got to concerns with getting in shape. I am not fat but would describe myself as what they say now "skinny-fat" and believe that if I firmed up things would be so much easier for me. So I've kept doing tabatas , shadow boxing, and body weight exercises and have been interested in trying to be able to do handstands and handstand pushups, planches, pistols, pull/chin ups, etc, which I think is a more functional type of exercise, so I've been trying several exercises to get there (I can get like 1 chin up, which is better than none like I used to get before, at least). I think I haven't lost that much from what I gained over the summer, which is when I last went to the boxing gym.

Anyway, apparently the best exercise (I know diet is #1) to lower bodyfat % is lifting weights, not just bodyweight exercises and/or cardio. And I don't have a hard time believing that because I used to lift a year ago, and never had to watch my diet as closely as I do now (if I don't, immediately I start noticing pants getting tighter accross the waist). I don't have access to barbells anymore really (well at the boxing gym theres a bench with one barbell but no squat rack or anything. They do have dumbbells but dunno how good a substitute those would be for compound exercises). So I am planning on starting to go to the gym maybe 3 times a week for at least one hour to an hour and a half, skipping, shadow, heavy bag, speed bag, etc, and doing tabata with burpees (or sprinting when the weather turns more forgiving) in the morning.

So I was wondering what else should I add and when? Should I do body weight exercises in combination with weights or just one, or what? More or less, what would be a good routine. Gym days are me just going in by myself pretty much, coach walks by and gives a couple of pointers every now and then, do the mitts once in a blue moon... The rest is up to me. I am not planning on going overkill but instead plan on starting back up kinda slow (jab jab jab...) and working my way back up. Diet tips are welcome too (besides the basics: no soda, no sugar, no fried foods... I dunno what else to do. I do eat a significant amount of fruit, veggies and whole grains, and while some might say that does blah blah insulin spike, I find them filling and they help me a lot. So I dunno). Thanks in advance.

I was rereading your first post from here, as I saw you making this one. So you took time off, or didn't go to the gym for a while?

I think having a regimented routine is important. Doing weights ofc will help you, as a part of conditioning, but I wouldn't put so much stock into it regarding losing weight and toning etc. Nt suggesting you don't do it, but not to set your goals for loss and sparring conditioning around it. Instead I would look at buildig a consistant routine with a combination of things...and things you have mentioned. Cardio does and will play an important factor in that success. But only be truly successful for losing weight and gaining endurance if coupled with a good diet.

Now I notice you mentioning foods, and having a handle in what is good and not good for you. That's a start. Useless though unless you impliment that knowledge properly. As is knowing about your caloric intake and how much of what you are digesting daily, eating well balanced meals and not straying too far to the dark side(ie snack food, junk food, processed and so on) often, or at all.

I would suggest looking at building a good routine, something that fits for you based on what is available, and a combination of body weight, weights, and cardio. And by cardio...I am not referring to just sprints, not if you want to shed. You'll be needing longer endurance type runs, and to do them properly. Like if possible, in the morning before your breakfast is a good way to lose. The next day do sprints. I mean...there are many many routines which will work for you, so it basically boils down to you putting one together, with an eating plan, on paper somewhere so that you can see that thing daily.

If you are sincere about doing...then I recommend you start in our 'training logs' section, at the top of this section, and ask questions as you go, and share what you know. It's a good way to check on yourself, expecially when starting up a program, and when wanting to get serious about it. Consider it your own check and balance.

Good luck and welcome back to the forum.

Yeah I did take some time off. Thanks for the help. So I guess long distance runs are necessary too, then. I haven't done those in a while. I'll get back into it, though. Yes I will try to have a more concrete plan put together.

hell just start back the gym that'll get you in shape.

I'd take intervals over long runs. Not to exclude and distance running but I'd put intervals higher on the list.

Originally Posted by Howlin Mad Missy

hell just start back the gym that'll get you in shape.

I'd take intervals over long runs. Not to exclude and distance running but I'd put intervals higher on the list.

I much prefer to do sprints over distance running. They are better for explosiveness for boxing and help get your cardio up to speed quicker. Actually don't like jogging at all. But it does really help to shed tho.

I highly recommend RossTraining - Bridging The Gap Between Ordinary and Extraordinary and Your Top Source For Free Boxing Training Advice. Those websites are exceptional on getting you in serious shape for boxing.

Now there are three basic types of strength:

Maximal: (3-5 reps) this is the strongest strength (obviously) and is part of the equation of hard punching. This would include weighted chin-ups (or for you at the moment, just chin-ups), one-legged squats, weighted dips, one-arm push-ups... anything that is heavy enough to do 3-5 reps (don't go to failure though)

Explosive: (3-5 reps) this is a low weight lifted (or thrown) explosively and coupled with good maximal strength and proper technique make a formidable punch. Also known as plyometric strength.

Endurance: (20+ reps) this is a low weight lifted long (obviously) and this will help you punch hard longer. Push-ups, squats, and eventually chin-ups for example.

Then there are also three types of conditioning because there are three energy systems in the body:

Creatine phosphate system: (10-15 seconds) extremely fast, intense exercise such as a 100-meter dash or a super-fast punch-out. This will give you endurance when you throw a big combination

Anaerobic system: (.5-5 minutes) fast, intense exercise. This is one of the most important conditioning systems to work on in boxing. Circuit training (for example: tabata intervals) is a great way to train this system.

Aerobic system: (15+ minutes) slower exercise. This one is being neglected a lot nowadays but is important too. This consists of quick jogging (with intermittent sprints) and slower (but not easier )circuit training (ps. circuit training in this range can be terrifyingly hard as you have plenty of time to think about your pain ).

Eat naturally. People make it quite complicated often but really follow this rule: if man made it dont eat it. I like that idea and it really works for me. Also I agree with you on eating whole grain stuff: I couldn't live without it I'd be starving .

And remember, DONT forget technique: skills pay bills

y'know I've been thinking on this more and more of late. How do I as someone coming back to training work in what I know with what I am told to do in the gym? Not that the two are in conflict.

I think it's crucial for trainers to stay on top of sports science and training methods.

Whilst as boxers I think it's good for you to be interested in what you are doing and why, don't we have enough to concentrate on rather than trying to figure out which mesocycle we are in or should be in?

There is so much information floating about it can be hard for boxers (whatever your level) to separate the good from the bad and the downright dangerous.

very true ^^^, but now that I have the basics of sport science (which doesn't take too long to learn) I can now commit nearly 100% to learning the skills and science of boxing. Keep it simple