Going from 17 per cent fat to 8 per cent-

Discussion in 'Boxing Training' started by Ireland, Oct 21, 2012.


Page 1 of 2
  1. Ireland

    Ireland Guest

    Going from 17 per cent fat to 8 per cent-


    I weigh 192 pounds, but want to incorporate this with mma/boxing.

    Ive been doing starting strength so the volume is low how would i go about this-
     
    Ireland, Oct 21, 2012
    Ireland, Oct 21, 2012
    #1
  2. noobboxer_88

    noobboxer_88 Member Full Member

    209
    0
    Oct 20, 2012
    Compound exercises will spike all muscle growth hormones ( testosterone hgh etc) which is what you want. Things like bench press squat shoulder press etc. That will improve muscle which will in turn help metabolize fat. However that being said after any lifting you should have a cardio session which has proven to burn more fat than just lifting or just cardio ( whether steady state or HIIT). So do your regular workouts than go for a run. Hope I helped.
     
    noobboxer_88, Oct 21, 2012
    noobboxer_88, Oct 21, 2012
    #2
  3. viru§™

    viru§™ Boxing Junkie Full Member

    9,561
    179
    Aug 28, 2007
    8% body fat is unrealistic for daily life.
     
    viru§™, Oct 21, 2012
    viru§™, Oct 21, 2012
    #3
  4. DrBanzai

    DrBanzai Active Member Full Member

    1,389
    22
    May 11, 2012
    When a person says they are 10% bodyfat they are almost always 15% or more.
     
    DrBanzai, Oct 21, 2012
    DrBanzai, Oct 21, 2012
    #4
  5. Hyland

    Hyland Pimp C's Father Full Member

    1,380
    139
    Sep 19, 2009
    I'm at 7.2%, it's very realistic. Just stay dedicated to a routine.
     
    Hyland, Oct 21, 2012
    Hyland, Oct 21, 2012
    #5
  6. viru§™

    viru§™ Boxing Junkie Full Member

    9,561
    179
    Aug 28, 2007
    Lol.
     
    viru§™, Oct 21, 2012
    viru§™, Oct 21, 2012
    #6
  7. withoutwire

    withoutwire Well-Known Member Full Member

    2,514
    5
    Jun 30, 2010
    Don't know where to start unless you give us more details but......the main thing is to eat at a calorie deficit and aim to keep protein high to prevent muscle loss. A slight deficit is best to prevent excessive muscle loss. Incorporate cardio, be consistent.
     
    withoutwire, Oct 21, 2012
    withoutwire, Oct 21, 2012
    #7
  8. Ireland

    Ireland Guest



    Do you honestly believe that? Martin Berkhan is around 5 to 7 per cent on his IF, they say 10 per cent will mean you see all your abs.

    Ive gone from 21 per cent to 17 per cent now, just want to know how to get to 10 or lower...im finding it more difficult.
     
    Ireland, Oct 21, 2012
    Ireland, Oct 21, 2012
    #8
  9. Ireland

    Ireland Guest

    Been doing starting strength for 2 months now.


    Was a 38 inch waist now 35.5.


    Height 5'10
    Weight 192
    BF - 17 per cent

    Bench - 85 KG
    Deadlift - 120 KG
    Squat - 80KQ
    Shoulder press 50 KG
    Clean and snatch 40 KG ( Need to work on my technique)

    Dips, chin ups, press ups, sit ups are added on.


    Mon
    Weights AM

    Wed
    Weights AM

    Fri
    Weights AM

    Want to add boxing on Mon, Wed, Fri for PM and BJJ for Tues and Thurs PM.

    Maintenance calorie is meant to be 2,500?


    To be honest im a little lost with the nutritional side, i really want to shed the bodyfat.
     
    Ireland, Oct 21, 2012
    Ireland, Oct 21, 2012
    #9
  10. viru§™

    viru§™ Boxing Junkie Full Member

    9,561
    179
    Aug 28, 2007
    You're obviously oblivious to the dedication required and the discomfort associated with low body fat.

    It's unhealthy and also pointless to have that low a body fat level.
     
    viru§™, Oct 21, 2012
    viru§™, Oct 21, 2012
    #10
    JacK Rauber likes this.
  11. Ireland

    Ireland Guest

    Not at all, forget the personal stuff-

    Ok if you had a client that was me, how would you propose him getting down to 10 per cent bodyfat?
     
    Ireland, Oct 21, 2012
    Ireland, Oct 21, 2012
    #11
  12. democritus2k

    democritus2k New Member Full Member

    0
    2
    May 29, 2011
    So you're planning on adding a general strength/conditioning training program on top of your boxing/mma training? I take it you only do boxing/mma 3-5 times per week, so wouldn't you just add those training sessions to days you're not in the boxing/mma gym? What exactly is the question?

    If it's a matter of whether to crunch all that activity into a few sessions or spread them throughout the week, I think that's really up to personal preference and whatever demands you have on your time.

    As an alternative to starting strength, you could also try the 2-day split of Jim Wendler's popular 5-3-1 program. He's got all the types of exercise as well as the reps, sets, and weights set-up so you won't have to figure out much on your own. Just plug-in your 1 rep max and have a go. Plus the two days lifting per week gives you more time for recovery and/or boxing/mma skills training.
     
    democritus2k, Oct 21, 2012
    democritus2k, Oct 21, 2012
    #12
  13. democritus2k

    democritus2k New Member Full Member

    0
    2
    May 29, 2011
    If it's body fat you're worried about, just stop eating donuts. :D
     
    democritus2k, Oct 21, 2012
    democritus2k, Oct 21, 2012
    #13
  14. noobboxer_88

    noobboxer_88 Member Full Member

    209
    0
    Oct 20, 2012
    I think you are seriously over training. Your body has to have time to repair itself. Two days isnt a lot with what you do. Just IMO.
     
    noobboxer_88, Oct 21, 2012
    noobboxer_88, Oct 21, 2012
    #14
  15. Uncle Roger

    Uncle Roger Boxing Addict banned

    5,945
    0
    Oct 12, 2011
    Ketogenic diet

    I've done it and it works . But it ****ed up my cholesterol for a while...
     
    Uncle Roger, Oct 21, 2012
    Uncle Roger, Oct 21, 2012
    #15
Page 1 of 2