Boxing can be considered one of the best combat sports for weight loss and/or fat burning. To be honest, before I started boxing I was scared too, but now I’m very happy with what I chose.
Many people choose boxing not only to show off their skills in competitions, but also to lose weight, which is good and common among people who want to lose weight through a very active activity. Therefore, more than once, when we go to a boxing training center, we can meet someone focused on losing weight.
Even in different places, boxing experts are there just to improve people’s physical condition. Since this cardiovascular exercise burns calories, the simple movement of a punching bag creates enough physical activity in the body to start losing weight.
However, I must remind you that if you want to lose weight, you should know that constant training is essential and will form a habit. There is no doubt that boxing is an energetic and enjoyable form of exercise that is very effective for losing weight and building muscle.
The benefits of boxing
In boxing training, it is logical to have a high pulse rate. This means that you burn a lot of calories while exercising. This martial art has a significant effect on the respiratory and cardiovascular systems.
Boxing is often seen as the ideal exercise to burn stored body fat that is the product of an inactive lifestyle and poor diet. Therefore, this exercise can be a great way to develop healthy habits that allow you to achieve good physical condition and eliminate the process of anxiety and stress. In addition to learning, useful techniques such as boxing and block exercises are very beneficial.
Does boxing work for both men and women?
Boxing weight loss workouts are perfect for both men and women, it all depends on your individual needs. In general, both men and women can exercise to lose weight through boxing training, which allows for the development of coordinated movement between the arms and legs.
This is because there are special moves or steps in boxing that always cause a constant “swing” (forward and backward), with short jumps and constant bends in the knees. This is great for women as it helps define the hips, and men can also benefit from this type of exercise as twisting the torso provides a greater degree of flexibility.
As a beginner boxer, you should only focus on two things. The first is practice boxing legwork exercisesand the second is boxing punches with various techniques.
Boxing strike technique
There are three basic punches that help you maintain good boxing technique and you should know them whether your goal is weight loss or not:-
- Simple Hit: The practitioner must adopt a defensive stance, i.e. bend the arms to shield the face, strike straight, keep the elbows close to the body and immediately return to the initial straight line position (bend and come out).
- Crochet: To perform this punch, the fist must be thrown in a semicircular motion to hit the head area or the sides of the body.
- Hooks: These shots are played from top to bottom. They must be performed by bending the knees and then straightening them, which causes the need.
How Much Weight Can You Lose Boxing?
It is impossible to say exactly how many pounds a person can lose during boxing training. However, you can get a rough idea of how many calories and fat you can lose in a 45-minute boxing workout, ranging from 400 to 600 calories. However, this will depend on the physique and physical condition of the individual, as well as the intensity of the training.
On the other hand, if you choose to increase the intensity and do daily exercise, you will be able to burn between 900 and 1200 calories. However, it is imperative that you listen to your body and always seek advice from those responsible for your training.
What boxing training routines can you implement to lose weight?
Most trainers recommend no less than twice a week to maintain a good training rhythm. The recommended session duration is 30 to 45 minutes as the person gradually loses weight, which in turn promotes muscle development and gives the body a higher level of flexibility and performance.
The main force of boxing, it must be explained, is the work of the cardiovascular system, which is based on the production of sweat; just burn calories.
Don’t forget to warm up before you start exercising. Warming up is important because it allows your muscles to gradually adapt to the demands of subsequent physical activity. In general, I recommend a few minutes of cardio, 10 to 15 minutes at a time, and you can do some running, cycling, or stretching. Most importantly, you should focus on exercises to prepare your shoulder muscles.
After warming up, you can try to take a few shots (like the three already explained), one minute each; try to rest for a few seconds between sets. You can also watch how your body reacts and increase the intensity accordingly by performing a series of increasing rhythms until each series reaches one minute.
However, if you’re just starting out, I recommend balancing the technique by swinging your fists in the air like in shadow boxing, and when you feel safe, you can increase the intensity with a punching bag. Exercise that will allow you to burn a lot of calories and lose weight as a result.
When you get to a higher level with constant practice, you can try playing with a partner for a few minutes. Boxing with a partner will make the slimming process more enjoyable and the experience closer to reality. But it’s not mandatory, just to burn fat and lose weight.
You can also watch this comparison video for the most calorie burning exercises:-