Expert: Jack Rose - 6/15/2006

Question
Hello Mr. Expert.I am looking for some help.I want to get into shape during this summer seeing as school is almost at a end and join a boxing gym and become a amateur boxer.I am 16 and about average build.Before I go to the boxing gym , I'd like to be   a bit more in shape.
I'm quitting junk food and such but my question is ... What can I do to get rid of my extra body fat as quick as possible?Jog daily? and what exercises should I do to increase my power?My final question is , How long of training untill a average person with no prior experience be ready for a real boxing match? Thank you in advance.

Answer
Hi David,   you have chosen a great sport to compete in. Boxing is one of the greatest challenges you'll ever face but you'll love every second of it. You have a great plan of wanting to get into better shape before entering. I can help.
You are still growing so at this point I would not worry too much about the diet other than taking it easy on junk food (like you said) and soft drinks. Start drinking plenty of water daily. Training for boxing takes a lot of water from your body. You can achieve your goal by conditioning with a solid simple plan. Start by jogging 4 days a week 2 miles, after 2 weeks increase to 3 miles, after 5 weeks increase to 4 miles and stick with the 4 miles for the rest of the summer... record all your 4 mile runs from the start and try to increase your time each outing, even if it's just by a few seconds. Find a course you like and stick with it so that your times will not be influenced by different routes.
Now as far as power, boxing uses all muscles in the body so you should try and hit every group, but there's no need to hammer away, let your body grow naturally, all your doing is slowly adding some muscle along the way. Bench press, lunges, overhead press, seated rows, curls and tricep extensions. 3 sets of each except dont pyramid like a bodybuilder, start with 12 reps and go up two reps each set until you get to 4 sets, you may have to take off a little weight in order to complete the next set, and that's fine.
Also, on the days your runs get rained out, jump rope instead for 2o to 30 minutes. You will be jumping a lot of rope when you start boxing so this will get you rolling beforehand.
Great question, I think your going to love boxing, sounds like you have a great attitude about training....
best of luck,
jack "bnimble"
www.heavyweightcontender.com
Oh, i would also get used to