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Strength Training/Would increasing body composition make me faster?


I currently train for boxing. Now in boxing speed is king, I have pretty fast hands now. Now I weigh 230 pounds at about 21 percent body fat. Now if I increased my body composition to 220 pounds with 13 percent body fat would the make me faster or help maintain my speed while increasing strength and power.

Since that extra weight will be functional muscle instead of fat.

Kurt, great question and I think it boils down to simple math.  So if you are at 230 now with 21 percent body fat, that means you have 48.3 pounds of fat and 181.7 pounds of muscle.  If you get down to 220 with 13 percent fat, that means you have 28.6 pounds of fat and 191.4 pounds.  So you get to gain 10 more pounds of muscle and lose around 20 pounds of fat.  You'll look leaner and have more muscle to be explosive.  So yes, you will be quicker cause you've lost some extra weight, but added muscle to allow you that ability to be faster.  You might even improve your strength as well.  Good luck.

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Adam Kessler


USA Weightlifting Sport Performance Coach and Certified Strength and Conditioning Specialist. I have 16 years experience in the industry and now run my own personal training company.

I am a speed expert. I can answer questions in regards to how to get faster and or quicker. If you are an athlete, I can also help you with your strength training routine. Understanding how you need to workout to get stronger will also help you get faster as well.

Please Note: I cannot give out any type of exercise programs. I can give advice, but don't ask me to give you an off-season workout or program to do at home. I know nothing about you and cannot give information like that over this forum. You might misinterpret what I'm saying, get hurt, and I get in trouble. Ask specific questions. I do have a document you can download that discusses the basics of losing and gaining weight. Please click here to download this document.

I have a nice report that discusses what you would need to do to be successful with your speed program. I also have highlighted over 100 athletes and coaches that have worked with me and the success they have had with my speed program. Some of them, we have documented the exact improvements in their running times to illustrate what an awesome program this is. It is called The Secrets to Their Success and you can check it out at for more information.

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I have had over 16 years of experience in the health and fitness field. The last 9, I started and have been running my own personal training company. I was also the head strength coach of an area high school for 4 years before committing to my company full-time.

I am a member of the National Strength and Conditioning Association. I also belong to USA Weightlifting.

I have been the feature of several articles in Columbus Business First and Mid-Ohio Golfer. I have written articles for various online article directories which can be found by Google searching my name. I have done speakings at several state and local clinics for strength and conditioning.

B.A. at Indiana University (1994)
Certified Strength and Conditioning Specialist
USA Weightlifting Sport Performance Coach

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