Expert: Jack Rose - 11/9/2011

Question
Jackson, I am almost 17 and a half now and I wanted to take up amateur boxing, but I have school, work, and other sports. I know of a reputable boxing gym nearby, but I am waiting until I have more free time time to start there. I have punching bags and all sorts of exercise equipnent at home, can you give me any tips on what I cab do to train before I can go there? I am about 220 pounds and need to build muscle and burn fat. I want to remain in the heavyweight weight class, so it is also important that am at least 200 lbs.

Thanks, Steve.

Answer
Hi Steve,

There are two main things you can do until your schedule opens up and you can get to the gym. One is get started on your cardio. Running will be your new best friend. I would start with 3 miles, 3 times a week. Also, I would get about 20 minutes of jump rope in on 3 off days. On the 7th day you will rest.
Second you should work on conditioning your body. It sounds like your probably in the weight room now so continue on with that. Full body routine, work all muscle groups but stick with light reps, no less than 14 reps per set.
As far as hitting the bag, you can do so for cardio. Although, I wouldn't focus too much on hitting the heavybag right now. When you get to the gym they will change your technique so you don't want to get in a big habit of hitting the bag until you know your hitting it with proper form.
Speedbag work is fine.
Heavyweight is 178-201 .... Super heavyweight is 201+  .... So if you want to fight Heavyweight you need to be between 195 and 201 to be competitive. In addition to your cardio you can help lower your calories by changing couple of eating habits. No soft drinks, smaller portions at meals, never miss breakfast and don't eat right before bed.

You are a good age to get started and I can tell you've got your act together. So just stick with the plan and when you get to the gym you'll be way ahead of everybody else I can assure you.

Thanks and good luck