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O/T: HEALTH Getting back in shape with fitness boxing and weight training

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DarkWoods

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Oct 12, 2020
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Hi everyone.

About three weeks ago, I lost my job and it seems that, at the same time, I also lost the will to train regularly. I have been procrastinating a lot lately and being a f*cking couch potato. Now, I need to do something.

So I just design a 30 minute workout for every day. I will alternate between weight training and fitness boxing. I have all the equipment I need in my little training room. The only equipment missing is the motivation to train every day. I have a boxing timer that I will use to train. I will begin by doing rounds of 2 minutes and a break of 30 seconds between each round. After a while, I will go with 3 minutes rounds.

Later, I will add more rounds and more exercises like heavy bag, double-end bag and maybe slip line and slip bag.

For the boxing training here is my training;

- Warm up
- Skipping rope
- Shadow boxing
- Kicks
- Abdominal exercises

Here is my weight training workout;

- Pullups (back)
- Push-ups (chest)
- Lateral raise (shoulders)
- Bench dips (triceps)
- Biceps curl (biceps)
- Squats (quadriceps)
- Lunges (hamstrings)
- Calf raises (calf)
 

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WillHurtDontCare

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I will alternate between weight training and fitness boxing.

If you're serious about fitness, it is crucially important to have clear goals based on timelines.

Examples:
  • Squat 315 lbs for a set of 3 by the end of 6 months
  • Win a boxing match in a weight category within 1 year
  • Have visible abs in 6 months
  • Have 20 inch biceps in 3 years
The reason that having a clear goal with fitness is because exercising too much will hinder your progress. Rest is required to make gains with weightlifting, so if you're boxing seriously 4 or 5 days a week, you're gonna be too tired to lift heavy.

In the beginning it is important to just develop commitment to exercising hard several times per week, but if you want to make serious progress in a particular form of fitness, you need to prioritize one goal at the expense of the others.

Think about yourself in one year: Do you want to be a better boxer? Do you want to just be stronger? Do you want to develop more muscle? (pro tip, strength and muscle building routines are very different)

In your case, I would recommend doing high volume, low weight (example: bicep curls - four set of 25 reps with 10 lb dumbbells) so that you can focus on building the mind-body connection necessary to do the exercises correctly. Plus, it takes less time to recover from high volume, low weight training, which would allow you to keep kickboxing.

Look up people like Vince Gironda (famous bodybuilder who didn't use steroids and coached several great bodybuilders), Arnold Schwarzenegger, and Tom Platz to see what they did.

It is also good to alternate between routines. Doing so is necessary for long term progress and will give you a more complete understanding of the movement (example: learning how to engage your hips in squats and hooks will give you a more complete understanding of how your hips work). Plus it just stops you from getting bored.

You will also have to correct your posture to lift heavy. Look up "anterior pelvic tilt" today and start addressing it now, or say hello to serious lower back pain!

Some Books on Weightlifting:
 

Kasimir

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Hi mate,

Love the advice from @WillHurtDontCare. If you want to be more accountable you could write a daily or weekly reflection on your training in this thread. So you maybe stay more motivated. Or if you have some friends doing the same you could create an accountability group around fitness.

Wish you all the best.
 

sparechange

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I did kickboxing last week, pretty good workout. If you want some free workouts check this guy out, he's got some at home workouts you can do (shadow boxing) Used to do these alot.

View: https://www.youtube.com/watch?v=mDELJK0VOcg


Just download them and throw it on your phone and listen to them as he coaches you on what to do, really good stuff.
 

DarkWoods

Contributor
Oct 12, 2020
42
43
97
I did kickboxing last week, pretty good workout. If you want some free workouts check this guy out, he's got some at home workouts you can do (shadow boxing) Used to do these alot.

View: https://www.youtube.com/watch?v=mDELJK0VOcg


Just download them and throw it on your phone and listen to them as he coaches you on what to do, really good stuff.
Thanks. I have seen this guy a couple of years ago. His videos and explanations are top notch but for now, I will stick to my little routine. In about one month, I will probably change things a little bit.

If you're serious about fitness, it is crucially important to have clear goals based on timelines.

Examples:
  • Squat 315 lbs for a set of 3 by the end of 6 months
  • Win a boxing match in a weight category within 1 year
  • Have visible abs in 6 months
  • Have 20 inch biceps in 3 years
Thanks for the tip. I will have to add this in my routine.

In the beginning it is important to just develop commitment to exercising hard several times per week, but if you want to make serious progress in a particular form of fitness, you need to prioritize one goal at the expense of the others.
That's exactly what I am trying to do now. I will train six days a week, not more than thirty minutes each workout. My goal is to be in the best shape of my life. I want to develop more muscle but also improve my cardio. I will turn fifty in January :(

In your case, I would recommend doing high volume, low weight (example: bicep curls - four set of 25 reps with 10 lb dumbbells) so that you can focus on building the mind-body connection necessary to do the exercises correctly. Plus, it takes less time to recover from high volume, low weight training, which would allow you to keep kickboxing.
Oh thanks for the tip. I was doing between 8 to 12 reps in my workout.

It is also good to alternate between routines.

That's why I switch between boxing and weight lifting. In a few weeks, when there will be enough snow, I will also try to do cross-country skiing as often as possible. That's one of the best cardio workout there is.


Thank you for the suggestions. Do you know about Ross Enamait? He is a boxing and fitness coach. I invite you to visit his website and check his books at rosstraining.com

Yesterday, I started my boxing training by skipping rope for three rounds of two minutes. I was exhausted after that.

Then, I did four rounds of two minutes of shadow boxing. I did one round with jab and straight right. One with only hooks, one with only uppercuts and in the last one, I combined all the punches.

After that, I did two rounds of front kicks.

Finally, I finished with about ten minutes of abdominal exercises.

Today, I did a short weight training workout. My goal was to train my back so I would be able to do pull-ups. I have never been able to one complete pull-up. I will probably try to do pull-up for a few minutes at the beginning of each workout.

That's about it. Tomorrow morning, it's boxing time :)
 

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