So recently I started to train so I can box. I went to a boxing gym and they said before I could start hitting the bags I should build strength, endurance and speed. I got some recommendations from my brother to what kind of workouts I should be doing. This is what he gave me. Day 1 3 Sets of Push Ups 2 Sets of Military Presses 2 Sets of Chair Ups 2 Sets of Shoulder Raises 3 Sets of Lunges Run 2 Miles, Try to lower your current record 30:02 Shadow Box for 15 minutes at least Day 2 2 Sets of Bent Over Rows 3 Sets of Pull Ups 2-3 Sets of Bicep Curls 3 Sets of Abs (Flutter Kicks, Bicycle, Sit Ups) 3 Sets of Lunges Run 2 Miles, Try to lower your current record 30:02 Shadow Box for 15 minutes at least Diet Lots of Fruit and Vegetables No Trans Fat (hydrogenated oils) Lot of Protein and Fiber No Feeling Stuffed Lots of Water No Coffee, Sodas So I weigh 276.4 pounds and my height is 5'11. Im 18 years old. I know I'm obese.... so my question is does this routine look right? Also what weight division would I belong to if I didn't have all this fat? Any kind of recommendation is encouraged, so long as I can learn from it.
The gym should have let you train, normal boxing training developes strength,endurance and speed. With respect to your brother, this looks more like wrestlers workout, too much strength not enough cardio, you should be looking to lose fat not gain muscle, you may actually be surprised about your strength as you start shedding weight. A simple search of "boxing workouts" should get you what what you need.
Hard to know which weight class you would end up in cause don't know whats under that excess weight, but as a goal I'd aim for cruiser weight.
Strange attitude from that particular gym. Showing you the basics and letting you hit the bag would provide a good part of a workout routine on its own. Focus on your caloric intake along with your strength and cardio training if you want to cut down in weight. Track your calories and consume less than you expend. A lot of trainers in boxing like to tell people to eat "healthy" foods as your diet but they never stress the importance of tracking your caloric intake. You can eat all the organic foods you want but if you're eating too much you'll still gain weight or at least maintain where you are now. Get a realistic routine you can follow and gradually cut down on the amount you eat and you'll strip that fat. Good luck.
I don't think any food should be labelled as healthy or non-healthy. Obviously some food has different micronutrient values than others. I wasn't saying organic food is healthier than anything I was pointing out that a lot of coaches advise to eat what they believe to be healthy e.g. Organic and whole foods.... And miss the point that it's the amount of calories that determine weight gain or loss, not the type of food you eat.
I'd add some form of sprinting in there. Try 30 seconds sprinting flat out with 60 seconds walking to rest and let heart rate settle. Do this 10 times. Roger Bannister did this to beat the 4 minute like. Good example of HIIT training. I'm a firm believer in skipping. It engages so many muscles and is a great cardio workout. Will get you down to weight in no time. I recently did 100 days of minimum 10 minutes of skipping in a row and I lost about a stone of fat. In terms of nutrition- go for lean and green. (lean meat/eggs/fish - portion no bigger than one fist size per meal, with as much green veg as you like. Steam or don't cook. Good ideas are cruciferous veg like brocolli and spinach). If you do this for a month or so you will shed the pounds. Cut out simple carbs - pasta, bread and potatos. No sugar. Hit the water hard. Water a. fills you up, b. is used in every process your body does and c. is great for weight loss. Not an expert. This is just what worked for me. Remember- its a simple equation: calories in - calories used = caloric deficit or caloric excess. When you're in excess you get bigger, when you're in deficit you get leaner. Not rocket science.
