I recently joined a boxing gym a couple weeks ago this is my 3rd gym as the others never seemed to satisfy me but this gym is very good only problem being the warm up calisthenics and end of the training calisthenics. Before training I do 3 sets of 25 pushups, crunches, and bodyweight squats and also 3 sets of 15 of a dumbbell shoulder exercise then after 4 rounds of shadow boxing, then onto 15 mins of jump rope, then 3 rounds of speed back, then a 20 min run, then 3 rounds on heavy bag and finally finish off with 4 sets of 25 pushups , sit ups, and bodyweight squats with a medicine ball and 4 sets of 15 dumbbell shoulder exercise. My first day was very rough as I was sore because of the calisthenics. I also work very physical job in the manufacturing industry 8 hours a day. My question is, is this too much for a beginner?? Im not used to the 25 reps so it was always intimidating me because I felt it was too much and I had to build up otherwise I was just injuring myself. I was going everyday with no days to rest. I told trainer id like to train for golden gloves so he said he's conditioning me but just feels too much since im not super in shape.. I haven't gone in about a week due to the holidays and spending time with family. Any advice? Or is it just that my body is weak right now and really is just hurting and fatiguing from not being used to this amount of work.
It really depends on what kind of shape your coming in at. If you are untrained unschooled athlete having lived a sedentary lifestyle, going from 0 - 100 on top of working a physical job you'll get a repitive stress injury. If your not coming in at the greatest shape Go to the gym 2-3 days a week, and let your trainers know, and work your way up to where your body can handle all the work. If you are in decent shape, then you can go to the gym everyday afterwork but either way... In shape or not in shape the biggest key for you and your lifestyle this is the most important thing to focus on: Amount of nutritional intake. Proper nutrition and the amount of food you intake is VERY VERY important to upkeep energy levels for that much physicality. You need to become obsessive and like a scientst about what you eat and when you drink for that much physical exertion. You'll probably need to eat alot more and drink a lot more then you currently are, and become smart about having MRE or smoothies with. Remember your body is a machine it needs fuel, so if your burning fuel all day long and not replenishing equally even if your in great shape you'll constantly feel sluggish and not get good sleep, leading to bad training, leading to unsuccesful boxing in the ring. The standard breakfast lunch and dinner 3 meal day is not gonna work for you. Nutrition nutrition Nutrition, up that intake constantly have snacks bananas appples granola bars, smoothies, meals etc. How much do you weigh and what kind of shape are you currently in
As above, nutrition is a huge part of training that you need to get in check. As for your training, why are you doing what you're doing? It looks like you've just slapped together a whole bunch of exercises together? Your training should be aimed at improving your weaknesses otherwise you're wasting your time.
Nutrition is more important for this guy then most average joes or boxers because his 8 hour a day job is physically laborious. Its an absolute necessity
Thats why I felt the need to further emphasize because i knew that was your point and I wanted to differentiate, that this persons situation nutrition is EVEN MORE necessary then normal. Of course nutrition is important in general for athletes. But you can get away with cutting corners and people do and dont pay attention. This particular guy cant. The context of the poster is he is toiling for 8 hours a day. AND THEN doing ardous boxing training, strength conditioning. Your body has to recover and be able to perform optimally the next day mainting optimally energy levels the entire time. He has the task of being obssessive and scientific about increasing meals, increasing snacks, of tracking everything he eats. Even a good athletes body will break down from that amount of stress for that amount of time unless he hacks his nutrition and makes it the number one priority. Thats why it is important not to lump him in with... athletes in general as you were doing.
Now that my finger is starting to heal up, I've been able to exercise again. I started completely out of shape. As in 12 minutes a mile. In my opinion it doesn't matter how HARD you work, but how much you EAT and the TIME in between workouts. I swim for an hour at 8am, Monday, Wednesday, and Friday. I have a decent breakfast before. I then have around a 300 cal protein shake, rest for about thirty mins, then do just some basic Strong Lifts 5x5 program at around 9:30 (then I have another 300 cal protein shake, two hours later I have a full lunch) Monday, Wednesday, and Friday. I also run alternating anywhere between 20-60 minutes Tuesdays and Thursdays, at about 8am. Monday-Thursday I go to the boxing gym starting at around 6pm for a couple hours. The key here is that; I eat a LOT. And when I say a lot I mean around 4000 cal a day, except for Tuesdays and Thursdays, which is more like 3000. Also don't forget to eat healthy foods!!!! The reason why taking time inbetween workouts and eating high calorie, protein packed foods, is because you will start using your muscle for energy if you are working out. This can be especially detrimental to weightlifting obviously. (Also you definitely don't need to workout this much. I've just become somewhat addicted, and I have some military goals.)
Only a student at a community college. Classes go 12-4:30, which explains why I have all that time. Full gym on campus as well. Pretty lucky. No stringent physical work like OP either, which is a lot to handle on top of working out.
