I was wondering if anyone has a plan that they know, where I can do weights for strength (without any muscle loss) and do runs as well. I am looking to go to the gym 3 days a week only. If you have such a plan or know of one, please can you share this, thank you.
what you are looking for is ''crossfit'' type routines. what are your goals, do you want to fight or do you want to lift weights to bulk
weigh training doesn't have to lead to increase in mass due to the fact that strength is more related to neuromuscular coordination. I'd suggest a 3x5 workout twice a week for boxing. DAY 1: squat 3x5 weighted dips 3x5 weighted pullups 3x5 DAY2: squat 3x5 overhead press 3x5 weighted chinups 3x5 3x5 means 3 sets of 5 reps. This way you'll be alot stronger than most guys you box with without necessarily gaining weight. However, DO NOT forget your cardio, that is waaaay more important in the long run.
