Boxing is a renowned combat sport in which two people fight in a ring wearing padded protective gloves to avoid any serious damage. It is one of the most-watched and highly paid sports for some pro while others may have to struggle to get even in six figures. One thing that is common in most of them is, they are all perfectly toned and have a muscular build. Here, we are talking about some diet and boxing workout routines which you can use and get a boxer alike shape real fast.
Boxing involves aerobic and anaerobic workout, including some weight lifting, cardio sessions, and strength training. Boxers also work for reflexes, foot, eye, and hand coordination as it plays a vital role in dodging opponents. An average boxing training session, which can last from 45 minutes to 60 minutes, can burn up to 1000 calories.
Here are some important exercises which almost every boxer practice in his gym session.
Rope jumping (warmups)
Most of the boxers perform rope jumping for warmups. Boxers usually do jump rope for 10 to 15 minutes. You can include Jumping rope in your daily routine; it will strengthen your leg muscles and will be as good as 30 minutes running. You can use any handy rope, or if you don’t have any then start jumping with an imaginary rope and it can be done anywhere in your free time.
Training for Core strength
Most core strength training exercises emphasize hypertrophy that means making your muscles stronger. Core strength training is different from other strength training exercises. Core strength training increases the flexibility of your muscles of the core, abdomen, oblique muscles, gluteal muscles by strengthening the muscles of your core.
It will not only help you burn the extra fat around your waist but also aids to improve your balance and stability. You can easily accomplish daily house chores like getting something from shelves or picking up the sofa, etc. your productivity of work also improves, most medical professionals reveal that as we get aged our body is more prone to pain. But people who perform core strength training at a young age experience fewer body aches and pain in older age.
Trust me if your core muscles are weak you may get easily tired, exhausted, and sluggish. You won’t be able to perform your assigned tasks like typing, answering emails, receiving phone calls, and even starring at a computer screen.
Shadowboxing
Shadowboxing is a full-body workout. It is an intense activity where a person throws punches in the air and moves along as he is fighting in the ring. In shadowboxing a fighter make himself learn about several fighting techniques, and he gets mentally prepared for combat. Shadowboxing also helps in muscle conditioning. If you ask me, I would say shadowboxing is the best cardio to improve your cardiovascular health, also known as the Fat-Cutter.
It is also considered as a warm-up exercise before any intense workout. In shadowboxing, you work on your shoulders, arms, chest, and legs muscles. It also helps in burning calories and maintaining weight. Shadowboxing also improves your body’s endurance, speed, power, and stamina. By doing that you can learn how to throw a KO punch.
Other than that, if you are searching for super durable boxing gloves, Elite Sports Boxing Gloves are available at affordable prices that provide you proper fit according to your size.
Throwing jabs at heavy bags
Throwing jabs or punches at every bag is a very effective exercise to improve your stamina, power, and endurance. It engages your whole arm, shoulder, and upper backs muscles. It is most commonly used as a stress and anxiety treatment. A 10 to 20 mint punching bag routine can significantly improve your endurance and power.
There are different types of jabs that you can practice. You can read it in detail here. And if you looking to buy a nice and affordable bag, I would recommend you to get them from Elite Sports at the best prices.
Eat Like Boxers, Look Like Boxers
A boxer diet is as important as the diet of other athletes such as runners, and weight lifters. And if you want to be in-game then following a boxer’s diet can do wonders.
Meat
Start taking white meat, it gets digested more easily and reduces cardiovascular risks. It is more beneficial than red meat. white meat includes chicken, turkey, and fish. Red meat is considered less healthy for your body. Beef such as pork, pig, and cow meat are some examples of red meat.
Vegetables and fruits
Vegetables and fruits contain a rich number of fibers in them. So, eat a wide variety of fruits and veggies daily. They contain numerous amounts of vitamins, minerals, and antioxidants. Root veggies release slow energy which keeps the boxer brain alert and active, resulting in better performance.
Importance of proteins
Proteins are building blocks of our body, so getting proteins helps to repair the cells, helps your body to get repaired after an intense workout, and also increase muscle mass. so, if you are a boxer you have to increase your intake of protein, just having one jar of peanut butter will do nothing.
Stay hydrated
The important thing which you should keep in mind is to stay hydrated. Just drink gallons of water if you are a boxer. You need to keep yourself hydrated before, after, and during your workout. If you do an intense workout then 2 to 3 gallons of water is your daily body requirement. Keep yourself away from alcohol because it will make you sluggish and you can’t enjoy the lifestyle which a true boxer has. So, the importance of water should be at top of the list for boxers.
Importance of fats
Start consuming healthy fats. If your body tends to built-up fats easily then stay away from unhealthy fats. Stay away from junk, processed, and fried food for at least 5 days a week. But it’s not that you have to quit it because boxers burn lots of calories so try to get fats that are good for your health.
Food rich in fats
- Avocadoes
- dark chocolates
- Nuts
- Fatty fish
- Whole egg
- extra virgin olive oil
Supplements
Many people think that they will get energized and will become stronger by taking supplements. supplements will just give you looks but not strength energy and power. The reason is simple, that they are being artificially prepared in the lab. So, make yourself energetic by getting energy through your natural diet.
