Boxing/losing weight and building muscle
Advertisement
Question
I'm 6'2 weigh in at 260 pounds and my goal weight is to get down
to 245 pounds.how can I lose weight and get results in my pec,my
arms,and get a rockhard 8-pack.do I have to do boxing and lifting
free weights everyday.
Joshua, you need a good meal plan to go with your training. I would get a weight training partner or personal trainer for the weight training. Below is a meal plan to help get you started. I also offer a instructional Boxing Dvd on my site tonyspain.com that will help you with your boxing. A surefire five-point system for losing weight
)
There are hundreds of fad diets out there. But there are three fundamental reasons why
people are gaining weight: They eat too much, they eat the wrong foods, and they move
too little. Since Boxing Fitness addresses the third issue, let’s focus on the eating part
here.
Following is a five-point system that you can use with your clients:
First, portion sizes for most Americans have become ridiculous. Therefore, the Boxing
Fitness eating system starts by reducing portion sizes. You can let your clients eat six
meals a day. In fact, insist on it. However, each meal can be only the size of a coffee cup
saucer (about 6 inches across, which is the width of the writing on this page). Your client
can eat pretty much anything they want (one layer high) so long as it fits on the saucer.
Second, challenge your client to drink nothing but water. Research is beginning to show
that diet sodas and drinks actually cause weight gain. And of course, sugary drinks are a
waste of calories. Encourage your client to start each day with two glasses of water, since
that will help cut their appetite and re-hydrate them for the day. Then have them drink six
more, at least, throughout the day. Simply by switching to water (and decaffeinated
coffee and tea), your client can take off lots of pounds.
Third, create a meal plan with your client so that each meal includes:
• One lean protein (chicken breast, turkey breast, lean ground turkey, fish, shellfish, top
sirloin steak, buffalo, lean ham, egg whites, or low-fat cheese).
• One vegetable (broccoli, asparagus, lettuce, cauliflower, green beans, green peppers,
spinach, tomato, Brussels sprouts, artichoke, cabbage, zucchini, cucumber). • One complex starch or carbohydrate (sweet potato, yam, squash, pumpkin, steamed
brown rice, whole wheat pasta, barley, beans, corn, strawberries, melon, orange).
• One or two servings of whole grain bread each day (a single slice is a serving). It’s
not realistic for most people to give up bread entirely.
Related Articles
- Weight Training and Health - Stay Healthy With Weight Training - Health Aspects of Weight Training
- Planning Menus - Starting and Running a Catering Business
- Men in the Salon - Four Corners of Success for Retaining Male Clients
- Profile: Trey Sullivan
- Love Training Over the Long Haul - Being a Personal Trainer
Tony Spain
Expertise
Boxing for competition and Fitness. Boxing Fitness Certification Seminars. 941.302.4181 www.tonyspain.com
Experience
Co-founder of the Boxing Fitness Institute. Owner and Operator of Absolute Boxing and Mixed Martial Arts in Sarasota,Fl. 941.302.4181 www.tonyspain.com
Organizations
Boxing Fitness Institute, Kickboxing Fitness Institute, American Strength Training Institute
Publications
Two instructional books and dvds have been sold in 11 countries.
Education/Credentials
25 years of boxing and fitness experience.
Past/Present Clients
Have certified over 1700 personal trainers.
©2012 About.com, a part of The New York Times Company. All rights reserved.