robboxer@yahoo.com.
Best regards
Rob Pilger
http://www.boxingperformance.com
Boxing Training Secrets For Fast Fat Loss.
CB: How do boxers get so lean, and what lessons can us
average folk take from their regimens?
RP: I know this point is redundantly made but it's true.
People spend to much time training with cardio equipment. I
have seen people train on cardio equipment, and their
body's still look the same months later!
When the average person has had enough of walking around in
their body they are in they usually think of hitting the
pavement running. Or people will train with the typical
circuit of elliptical and treadmills etc...Training for
long and very casual intensities. Raising cortisol levels,
preserving fat, etc...
People who perform a boxing workout get lean from the
intense anaerobic way they train. Boxers fight and train in
rounds lasting from 2 minutes to 3 minutes in duration. The
training done for that duration is generally at a higher
intensity. The training equipment also demands you get lean
by the way the bags have to be worked.
Put it this way to maximally work and move the heavy bag in
the right manner burns more calories and takes more effort
to do. Your body then takes the lean shape from the
aftermath of this demand of it to put forth the work. Same
thing for the punch mitts when used correctly your whole
body is moving and working and in a more anaerobic and
intense manner than aerobic training.
Many times people who cross train or want to learn boxing
for self defense are amazed at how sore they are in
different areas of their body from the workout. They are
waking and working muscles that have been dormant for some
time in a intense manner.
Metabolically speaking, as stated several times above since
the training is predominantly anaerobic and because we use
allot of intervals our metabolic rates are greatly
increased.
Unlike the aerobic way people train where they only burn
calories for the duration of the aerobic activity or
training. With anaerobic interval work your metabolic rate
is increased for hours even after training is complete as
you obviously know.
CB: What's the role of slow cardio in stripping fat from a
boxer's body?
RP: Not much at all....
We condition using sprints, sled work, sledge strikes,
sprint and run drills, but really speaking from a fighters
perspective, nothing beats intense sparring to get in
shape. We also perform intervals of fast punching on the
bags and punch mitts.
As far as the average client, I'll never forget when I was
working in Syracuse NY I was training an older guy named
Tom. Tom couldn't lose any more weight in a satisfying way.
He was on a plateau.
He was training aerobically only for the last 2 years
playing musical chairs with the cardio equipment. He was
very frustrated and bored that he couldn't drop any more
fat.
So upon working with him. I had him jumping rope, working
the punch mitts, working the heavy bag and VERY easily he
lost 14 pounds in 6 weeks! Not bad for previously being on
a plateau! The pounds literally melted off. Because of the
intense anaerobic way he trained and the muscles and
movements he was using in training this way.
Fortunately for me communicating with the best strength and
conditioning coaches and constantly reading and studying
the best books keeps me abreast of what methods work best.
CB: How do you and other boxers get lean for fights in
terms of nutrition?
RP: We start cleaning house!
Or should I say cleaning the fridge, freezer and cupboards.
I have them get rid of the processed boxed, package, frozen
packaged, canned foods. I have them stop eating sugary
cereals, soda, sugary juices, white breads, refined carbs,
margarine, just garbage food period! This goes along way
with improving performance, vitality, and weight loss
obviously.
I then have them start to eat real whole foods. Foods that
actually have a life source and will deliver nutrients and
vitality to them.
So for weight loss having them eliminate the garbage foods
and drinks and having them eating smaller meals frequently
throughout the day works big time for weight loss on top of
the kick butt training their doing.
It still amazes me on how many people skip breakfast. Or if
they do have it, the typical sugar water called orange
juice with a pop tart doesn't do it. I have them eat a
better breakfast and make sure their dinner isn't the
biggest meal of the day as their stomachs would suggest if
it is.
My point is, typically people skip breakfast, eat a rather
large lunch, and when they get home have a feast for
dinner. That's insane if you want to drop weight and get
lean!
Don't eat less meals. Eat more meals frequently with less
food for weight loss. Their blood sugar levels are more
balanced and their moods and energy levels are far more
enhanced by eating more frequently, like 5-6 times per day
if possible.
I also have them drink half their body weight in ounces of
water per day. I have them consume fish oils at their meals.
I also keep critiquing their eating habits and food choices
for weight loss as needed...
CB: Do you use boxer's training techniques in your client's
workouts? If so, what could I do to speed my fat loss?
RP: Boxing workouts are BIG in my clients workouts.
It's no wonder that the most popular classes in commercial
gyms are martial arts classes.
Unfortunately many of those are watered down. By getting
your eating habits under control and cleaned up and by
jumping rope, shadow boxing, working the punch mitts, heavy
bag, double end bag and speed bag you literally melt that
fat off your body in a quick manner.
That's why I like to use boxing training techniques. Boxing
training gets results.
People can get bored with the cardio equipment. You can be
totally uncoordinated and not improve upon before or after
getting on the bike or stair master.
Not when you jump rope and perform the rest of a boxing
workout. That's why it delivers so much in one workout. All
those bio-motor abilities you improve on top of shredding
the fat from your body.
CB: What methods of strength training do you prefer? Do you
use free weights or a lot of body weight exercises?
RP: Strength training methods will depend on the persons
training age, background, weaknesses, needs, goals, and
were we are from a fight.
So I have a lot of tools in the tool box I can use
depending on the above scenarios. Generally I start off
with body weight exercises. I totally agree with what Alwyn
Cosgrove says, "If we cannot stabilize and move our own
body weight, we have no reason to use external resistance"
Once a person can handle there own body weight we use
different strength exercises. We use squats, I'm
particularly fond of front squats since we can work the
often times weak thoracic extensors while also
strengthening our legs. A boxer that has been at it for a
while will will have an increased kyphotic posture along
with pronated shoulders. So we need to correct this if we
want to improve performance.
We also use dead-lifts, single leg work, posterior chain
work, core strengthen with more transverse plain exercises,
but we also perform reverse crunches they are a great
abdominal strengthening exercise that also help in
improving posture.
A lot of unilateral work, pulls, rows, chins, pull ups, you
name.
We use equipment ranging from db's, barbells, med balls,
sand bags, kegs, sled, sledge hammer, I'm going to start
using kettle bells more. Once again, these are all great
tools we use depending on the situation.
Corrective exercises are used to keep the fighters muscle
imbalances and posture in check.
I will say that generally fighters are bloody weak! So I
like to improve and focus on maximal strength training.
Hypertrophy training can be used if I have a fighter that
wants to move up a weight class or needs a little more
muscle.
For our dynamic training, I like to used med balls and
other plyometric exercise for explosive power.
That pretty much sums it up as our training is ALWAYS
evolving and improving as I continue to study and learn and
as we progress in our own training.
CB: Do the boxing workouts require any special equipment?
RP: Yes the workout uses special equipment that is very
affordable and can be purchased at sporting stores, or
boxing equipment magazines.
You will need hand wraps, a jump rope, gloves, punch mitts,
a heavy bag, double end bag, speed bag and a small timer
that you can by at any store. You don't have to get all the
bags at once you can still burn allot of fat with the jump
rope and heavy bag alone. The other equipment just really
speeds the results.
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Visit http://www.boxingperformance.com/ for more fat
burning boxing workouts. Rob Pilger is a Certified Strength
and Conditioning Specialist and Level II USA Boxing Coach
and creator of the http://www.theultimateboxingworkout.com
