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Why Boxing Is Perfect for Weight Loss (Top 10 Reasons and FAQ Inside)

Boxing weight loss is real. There’s a reason why you see so many people in shape in a boxing class – you burn a ton of calories while boxing.

Boxing was the first martial art I ever tried – I remember being in middle school and signing up for boxing classes at a nearby gym to hopefully gain some confidence and maybe even have the nerve to stand up to a bully or two.

While I was already quite tall and skinny, losing weight with boxing is something I recommend to anyone who is tired of plain old cardio or finds their weight lifting routine getting dull.

Before you go out and buy your first pair of boxing gloves, check out some of the reasons below on why boxing is perfect for weight loss…

Losing Weight with Boxing – Key Takeaways

  • Boxing is an effective calorie-burning exercise, burning up to 800 calories per session
  • If you’re looking for a way to burn extra calories and learn self defense boxing is a great option
  • Offers a comprehensive full-body workout that builds both muscle and cardiovascular health
  • Reduces body fat, especially visceral fat around the waist
  • Provides stress relief and boosts self-confidence
  • Suitable for all fitness levels and can be integrated easily into any routine

1. Aids in Losing Weight by Helping You Acheive a Caloric Deficit

If you’re trying to lose weight, calories are king. Forget about superfoods, fads, and trendy diets,

If you are burning more calories than you are consuming you will lose weight.

If you are struggling with keeping your daily calories low, doing an activity like boxing can help you burn extra calories and help you stay in a caloric deficit.

Below e have a comparison chart of different activites and how many calories they burn (keep in mind this is based off of a185 male and calories will chagne depending on age, sex, weight, intensity).

However, this should give you a good idea that boxing is one best exercises you can do to burn calories:

Activity:Avg calories burned for 30 mins of activity:
BJJ Sparring365
*These stats are for a 180lb male

2. Improves Cardiovascular Fitness

Boxing is also an excellent cardiovascular workout, boosting heart health and stamina.

By engaging both the aerobic and anaic systems, your heart gets better at pumping blood to the muscles. Regular sessions will likely lower your blood pressure, improve circulation, and increase lung capacity, all contributing to overall cardiovascular health.

Boxing workouts inherently consist of short, intense bursts of activity followed by rest periods, classified as interval training. This method effectively increases heart rate and improves the cardiovascular system’s capacity to manage sustained high-intensity physical exertion. Research has shown that interval training is more beneficial to cardiovascular health than steady-state cardiovascular exercises, such as jogging at a continuous pace.

3. Uses Multiple Large Muscles Structures Across the Body

Boxing works your entire body – using your upper body as well as your lower body.

Boxing drills engage your whole body, especially large muscle structures – think about your shoulders, back, chest, and hips.

This full-body approach results in a higher calorie burn, improved muscle tone, and total physical fitness. Hence, boxing is more effective for weight loss than workouts that only focus on a few muscle groups or sectioned off to specific days of the week in a body building program.

If you’re goal is weigth loss than a combination of aerobic and anaerobic types of exercises should be your go to.

When you mix upper and lower body movements in your boxing routine, you’re working out multiple muscles at once – everything from your deltoids to your calves. That’s what makes boxing such a powerful way to boost your metabolism, lose fat, and build muscle.

4. Can Help Build Lean Muscle While Burning Belly Fat

Boxing not only helps you lose excess body fat but also builds lean muscle tissue, creating a toned and fit appearance.

Again, keep in mind that boxing uses a combination of aerobic and anaerobic exercises, while boxing hasn’t been shown to produce nearly as much lean muscle as purely anaerobic activities like weightliting, it can still produce some lean muscle gain.

Boxing sessions can also be tailored to target different muscle groups, further contributing to overall muscle development.

Don’t forget – more lean muscle mass means a higher metabolic rate, making it easier to maintain a caloric deficit. By including cardio-based and resistance training exercises in your boxing routine, you’re maximizing your weight loss results.

5. Teaches You Self Defense and Increases Confidence

Now onto the non physical benefitis of boxing, simply put, as your boxing skills grow, you’ll also see your self-confidence skyrocket.

And trust me, not only will this confidence boost will keep you motivated and focused on your weight loss goals in boxing, but will also achieve more confidence in your everyday life.

After ~1 year of boxing, I can guarantee you know way more about striking and self defense than any untrained individual. With success in the boxing gym and with sparring in boxing, you will have a ton of confidence in any self defense situation.

6. Great Form of Stress Relief

Boxing is a well-known stress-buster. As an intense workout, it lets you vent out your daily stressors.

Plus, a boxing workout releases endorphins, the body’s “feel-good” hormones. Endorphins help alleviate stress and improve mood, fostering a positive outlook.

Boxing’s focus and concentration requirements serve as a mental escape, allowing you to forget about your stressors for a while and immerse themselves in the present moment.

7. Encourages Healthy Eating Habits

As you get more into boxing, you’ll naturally start paying more attention to what you eat. You don’t want to spend all that time training hard in boxing only to have your diet limit your progress.

Yes weight loss is 70% based on what happens in the kitchen, but a combintation of hard training and solid diet is the key to losing weight with boxing.

Consuming a balanced diet plays a crucial role in maximizing the benefits of your boxing workouts. You’ll start favoring nutrient-dense options that provide essential nutrients for optimal functioning and recovery. In doing so, you won’t just be losing weight, but enhancing your overall quality of life.

8. Encourages Discipline

Another of the top reasons why boxing is perfect for weight loss is the discipline it instills in its practitioners.

The sport demands a high level of dedication, focus, and commitment, as simply showing up to a boxing gym is not enough to achieve success.

Participants must consistently push their limits, train even when they don’t want to, refine their techniques, and adhere to a weekly training regimen to see improvements.

This discipline translates directly to weight loss, as the development of healthy habits and adherence to proper exercise routines contribute to shedding surplus pounds.

9. Utilizes a Fluid Format

This section of reasons is focused on boxing classes and benefits of including a boxing routine into your training.

The fluidity of boxing training relates to two factors:

  • boxing exercises or boxing training sessions will slowly increase in difficulty throughout the class
  • boxing traing can specifically adapt to your fitness level

One significant advantage of boxing as a weight loss activity is its fluid format, which means it effortlessly adapts to your specific fitness level, goals, and strengths. This flexibility allows individuals with varying levels of experience to work out together, creating a friendly and inclusive environment.

It also caters to different training goals, whether they center on strength, stamina, mobility, or core conditioning. This fluid format is essential for keeping workouts fresh and engaging, ensuring diversity within a training regime.

For instance, a typical boxing session can incorporate various elements such as warm-ups, shadowboxing, heavy bag drills, mitt work, strength training, and high-intensity interval training (HIIT). These diverse workout components ensure that each session remains challenging and exciting, fostering an ongoing commitment to achieving your weight loss objectives. It also allows for cross-training across different disciplines, further maximizing your fitness gains.

10. It’s Just Fun

Apart from all the physical benefits, boxing is a blast!

Traditional fitness routines can get boring, but not boxing. It’s dynamic, engaging, and unique each time.

The learning curve in boxing keeps individuals challenged and focused on their goals. Boxing workouts incorporate various techniques, footwork drills, and combinations that continually evolve as one improves.

Challenging youreself and learning new skills brings excitement to the process.

*Bonus Benefit* if you’re taking boxing classes at a gym, it’s a great place for camaraderie and to meet friends

Stepping into a boxing gym, you instantly feel a strong sense of camaraderie. The atmosphere buzzes with shared goals, dreams, and sweat-soaked determination.

You find yourself amidst people who’ve got your back, urging you on and sharing in your struggle. Such unity can be a significant catalyst when you’re on a weight loss journey, as the support and encouragement spur you to stay on track and disciplined (and trust me, discipline is everything!).

If you do well and prefer group classes (like my wife does), training boxing at a gym can be extremely motivating.

The social element of boxing gives a unique edge to this sport, transforming it from a mundane workout routine into a close-knit community of fitness enthusiastsovertime.

The boxing gym environment isn’t just about throwing punches; it’s also about building connections that extend beyond the walls of the gym. Through martial arts, I’ve met some of the most friendly, interesting, and supportive people and even made several friends that I see outside of the gym.

…Alternitively, what if you can’t make it to a gym or simply prefer the solitude of your own home? Can boxing still work for weightloss?

How Can You Train Boxing for Weight Loss at Home?

If you don’t have access to a boxing gym or simply prefer working out from the comfort of your home, training boxing for weight loss is still quite feasible.

One advantage is that the equipment required is minimal and easily accessible. The most crucial items to have at home include

  • a punching bag
  • boxing gloves
  • hand wraps
  • a jump rope for warming up.

Boxing for weight loss at home isn’t only feasible but also incredibly effective. The beauty of this sport lies in its simplicity. A punching bag, boxing gloves, hand wraps, and a jump rope – these are your main allies in this journey.

For me, I include boxing in my weekly routine as cardio (which definitely compliments my weightlifting).

I recommend creating a routine that incorporates technique, strength, and conditioning. Include a good mixter or body weight exercises, shadowboxing, and bag work to get the most out of your home boxing training.

Also remember, warming up is crucial (yes, jumping jacks, and other dynamic stretches are usually the go to), and so is practicing your footwork and shadowboxing drills.

Beginner Boxing Workouts at Home

For those starting their weight loss journey through boxing at home, here are some beginner-friendly boxing workouts to that you can do. I’ve used a variation of these boxing workouts for myself on the days I train at home:

1. Shadowboxing Circuit: Shadowboxing is a calorie-burning workout that allows you to perfect your boxing technique without needing a heavy bag. Start by practicing your punches, footwork, and defensive moves for three minutes, then take a 30-second break before repeating. Aim for at least 5-10 rounds to get a solid, fat-burning workout.

2. Punching Bag Workout: If you have access to a heavy bag, practice throwing various combinations for three-minute rounds, taking a 30-second break between each round. The workout can be customized by changing the strike combinations and increasing or decreasing the number of rounds. A minimum of five rounds is recommended to ensure an effective workout.

3. High-Intensity Interval Training (HIIT) Boxing: HIIT workouts are known for their effectiveness in burning calories and promoting weight loss. Combining boxing and HIIT at home is an excellent way to optimize your exercise sessions. An example of a boxing-based HIIT workout can include: 30 seconds of punching as fast as possible, followed by a 30-second break, and repeating for 10-15 minutes.

4. Bodyweight Circuit Training: Incorporate bodyweight exercises such as squats, push-ups, and lunges into your boxing workouts to improve strength and endurance. Perform each exercise for 30 seconds, followed by a 30-second break, and repeat the circuit 3-5 times. Mixing bodyweight exercises with boxing movements can help develop full-body strength and support faster weight loss.

5. Core Exercises: A strong core is essential in boxing, as it provides stability and power in punches. Consider dedicating a portion of your training to core exercises like planks, Russian twists, and leg raises. A strong core will not only enhance your boxing technique but also contribute to a leaner, more toned appearance.

Now onto specific exercises and equipment that you can use…

Jumping Rope Exercise

Jumping rope, an often-underestimated workout, can be a game-changer in your weight loss journey

. Apart from improving your overall conditioning and endurance, this high-intensity exercise can burn a whopping 10-16 calories per minute.

The coordination, rhythm, and agility that you develop from jumping rope also go a long way in honing your boxing skills. The key here is consistency. So, make jumping rope an integral part of your regular workout routine and gradually ramp up the intensity over time.

I recommend starting each boxing session wigh jumping rope for 5-15 minutes straight (on soft or padded ground*)

Aside from the calorie-burning aspects, jumping rope also helps to develop key boxing skills, such as footwork, coordination, rhythm, and agility. The exercise can be easily modified to cater to various fitness levels, targeting specific goals depending on the chosen style – from a basic two-foot jump to more advanced maneuvers like double unders.

Shadowboxing Exercise

Shadowboxing is another effective weight loss workout in the world of boxing that can also be used in the earlir part of your boxing workout.

The beauty of shadowboxing is its flexibility – you can practice it virtually anywhere without needing any equipment. Remember, consistency is key (I can’t stress this enough). Commit to shadowboxing at least 3-4 times a week, and combine it with cardio and strength training exercises for a comprehensive weight loss routine.

When engaging in shadowboxing, focusing on proper form and technique should be a priority. This ensures that you’re executing each movement correctly, helping you to avoid bad habits. The constant movement and activity associated with shadowboxing make it an excellent calorie-burning activity, which further supports weight loss goals.

Speed Bag Exercises

Speed bag exercises, though not as commonly practiced at home, can be a nice addition to home or in gym training.

Speed bag training improves your hand-eye coordination, speed, and stamina while burning calories. If you have one at home, try incorporating speed bag exercises in your routine at least 2-3 times a week.

Incorporating speed bag exercises into your boxing weight loss routine is that they engage upper body muscles, particularly the shoulders and arms, without the need for additional weights or gym equipment.

Heavy Bag Exercises

Heavy bag exercises, on the other hand, are great for building upper body strength and burning a significant amount of calories.

If you’re going to splurge on one item for your home boxing training, I recommend it be a heavybag.

Make sure to include variations in your punches and consider incorporating interval training to increase the afterburn effect.

When done correctly, and with intensity, a 30-minute heavy bag session can burn anywhere from 300-500 calories. I recommned timing your heavy bag training with 3 minute rounds (with 1 minute rest) to better similar sparring or live boxing

To maximize the benefits of this exercise, include variation in your punches, like hooks, uppercuts, and jabs, ensuring that your whole body is engaged. Also, consider incorporating interval training, where you alternate between high-intensity punching and short periods of rest.

Boxing Weight Loss Training at Home for Females

For females looking to optimize their fitness routine, boxing presents a solid option to burn calories effectively while developing strength and agility.

While I tried for years to get my wife to try Brazilian jiu jitsu, she gravitated more toward boxing both at home and in a gym environment.

For anyone starting out with boxing at home, I recommend sticking with a simple routine that involves:

  • jumping rope
  • heavy bag work
  • bodyweight exercises (push ups / pull ups etc)

One advantage of boxing at home is the ability to tailor workouts to suit personal preferences and fitness levels. Several online resources, such as YouTube tutorials and fitness apps, can guide you through the basics of boxing and help you develop your skills at a pace you’re comfortable with. Here is a decent option for a workout that you can do at home:

Another benefit of at-home boxing workouts is the flexibility and convenience they offer. By eliminating the need to travel to the gym or adhere to strict class schedules, home-based boxing workouts can be integrated seamlessly into your daily routine.

Whether it’s a short 15-minute workout in the morning or an intensive hour-long routine in the evening, the commitment to training will contribute to significant weight loss results over time.

Tips for Boxing to Lose Weight

Here are some general tips for using boxing to lose weight both at home and at the gym:

  1. Set realistic goals: Before starting your boxing workouts, establish clear and attainable fitness goals. By setting realistic targets, you can monitor your progress, adjust your workout intensity, and stay motivated throughout your weight loss journey. If your diet is in check you guarantee results with boxing.
  2. Set a Schedule: try to create a set scheduled number of days you will do boxing each week (something like I will do boxing training Mon/Wed/Fri for 30 minutes)
  3. Focus on the fundamentals: Beginners should spend adequate time learning and perfecting the basic boxing techniques, such as proper stance, footwork, and punch execution. By mastering the fundamentals, you will reduce the risk of injury and ensure that each workout session targets the correct muscles.
  4. Incorporate high-intensity interval training (HIIT): To increase the calorie-burning potential of your workouts, consider implementing HIIT principles into your boxing sessions. This form of training alternates between bursts of high-intensity exercise followed by short rest periods, providing a more demanding workout that maximizes weight loss.
  5. Pay attention to your diet: While boxing is a highly efficient weight loss workout, diet plays a crucial role in your overall success. Make sure you maintain a healthy, balanced diet, filled with whole foods rich in protein, complex carbohydrates, and healthy fats, to complement your fitness regimen.
  6. Incorporate strength training: To further enhance your weight loss journey, consider complementing your boxing workouts with strength training exercises such as body weight exercises or a weight lifting routine. This combination will help in building lean muscle mass while increasing overall strength and endurance.
  7. Track your progress: Keep a record of your workouts, including duration, intensity, and weight loss results. Monitoring your progress will help you identify areas that may need improvement while keeping you motivated and focused on achieving your fitness goals.

How Many Calories Does Boxing Burn?

The exact number of calories burned during boxing may vary depending upon factors such as your weight, intensity of the workout, and individual metabolism.

However, it is estimated that engaging in an hour-long boxing session can potentially burn up to 800 calories (using my apple watche, I measured a half an hour boxing working that I did – I ended up burning ~450 calories so 800 calories for 1 hour is pretty accurate).

As shown in the table in the beginning of this post, this figure is significantly higher compared to other activities such as running, swimming, or lifting weights within the same timeframe.

Keep in mind that reaching a caloric deficit – consuming fewer calories than your body requires daily – is the number one factor in weight loss. Boxing makes it easier to achieve this deficit while still allowing for an enjoyable workout experience.

Supporting this notion, several studies have indicated that high-intensity interval training (HIIT), a key component of many boxing workouts, is particularly effective for burning calories and improving overall fitness levels. According to a study published in the Journal of Obesity, HIIT effectively reduces body fat and enhances cardiovascular health while increasing muscle endurance.

Therefore, the considerable calorie expenditure associated with boxing, alongside its engaging and dynamic nature, contributes to its effectiveness as a weight loss workout.

Comparing Boxing to Other Activities for Weight Loss

Boxing vs Weight Lifting for Weight Loss

Boxing as a weight loss activity offers several advantages over traditional weightlifting workouts.

There’s no doubt that weight lifting and progressive overload along with a caloric surplus are the staples to gaining muslce. However, if you are more concerned with weightloss an aerobic activity such as boxing (along with a caloric deficit) would be better.

Another compelling reason to consider boxing over gym workouts is the dynamic and engaging nature of the sport. If you find traditional weightlifting or other forms of cardio like running, boring and not engaging, you may be better suited for boxing.

Due to the inherent combination of cardio, strength, technique, strategy, and reflexes required in boxing, it boasts a constantly changing and challenging environment that keeps participants rarely feeling bored.

Finally, if you prefer the inclass, group workout environment, boxing is great opiont. My wife actually prefers in class group training and finds it motivating to train alongside people and with the help of an instructor. So that may be something to consider for yourself as well.

Boxing vs Running for Weight Loss

While both boxing and running are popular methods of cardio exercise, they differ in several significant ways when it comes to weight loss.

The primary advantage of boxing over running lies in the sport’s ability to provide a full-body workout and to simultaneously target multiple muscle groups, whereas running focuses mainly on the lower body and cardiovascular endurance. Plus boxing is just way more engaging

Another noteworthy distinction between boxing and running is the caloric expenditure during the activity.

In a half an hour session you can expect to burn the below calories (again these willl be change based on your own statistics but should give you an idea). While both running and boxing, are similiar in amount of calories burned, I can guarantee you the person boxing is having more fun

Activity:Avg calories burned for 30 mins of activity:
*These stats are for a 180lb male

Boxing vs Swimming for Weight Loss

One of boxing’s main advantages is its high-intensity nature, which leads to rapid calorie burning and substantial fat loss. Again, a typical hour-long boxing session can burn up to 800 calories, making it an ideal choice for those seeking to shed pounds quickly.

On the other hand, swimming serves as a low-impact workout that primarily targets endurance and muscle toning. Although swimming burns fewer calories than boxing, averaging 500-700 calories per hour, it still offers a full-body workout, with particular emphasis on the core and upper body muscles. For individuals with joint issues or those seeking a more balanced workout, swimming can be an effective weight loss method.

Don’t get me wrong swimming is very challenging and is very low impact which is great but if you are without an indoor pool nearby it may be difficult to maintin a weekly swiming schedule.

Boxing vs Biking for Weight Loss

Biking is another great low impact option for cardio but may not be the best for burning calories when compared to boxing.

Biking, or cycling, on the other hand, primarily targets the lower body muscles and is primarily known for its cardiovascular benefits. Depending on factors such as intensity, terrain, and individual exertion, cycling can burn anywhere between 400 and 1000 calories per hour. While not as effective at building upper body strength as boxing, biking still offers significant endurance and toning benefits for the lower body.

If you do prefer biking for weight loss, I recommend adding in intervals of all out sprinting on the bike and riding on different types of terrain such as hills etc.

Boxing vs Brazilian Jiu-Jitsu for Weight Loss

It’s no secret that I’m a big fan of Brazilian jiu jitsu and its numerous benefits including weight loss.

Boxing, as a stand-up striking sport, is particularly effective at burning a significant number of calories, and thereby, promoting weight loss. On the other hand, BJJ focuses primarily on grappling techniques, which help to develop strength, flexibility, and overall body conditioning and can definitely be good for burning calories

Ulitmately, the decision will come down to your preference of martial art and class structure. Both are great but if you prefer striking – go with boxing.

How to Get Started with Boxing

Boxing at Home

One advantage of boxing as a weight loss workout is its adaptability to home settings. You really don’t need to join a gym or attend classes to reap the weight loss benefits of boxing if you prefer to workout at home.

By creating a dedicated space and investing in essential equipment, you can definitely establish a home boxing workout routine.

A decent home boxing training program should include:

  • warm up (dynamic strechts/skipping rope)
  • shadow boxing
  • heavy bag work
  • strength exercises (bodyweight or weight lifting)
  • cool down stretching

Incorporating high-intensity interval training (HIIT) into your home boxing routine can quickly amplify weight loss. For example, practicing 30-second intense punching sets followed by a brief recovery period, and repeating this circuit multiple times can help boost metabolism.

What Equipment Do You Need to Train Boxing at Home

For your home boxing training, I always recommend starting with a good pair of boxing gloves, hand wraps, and a heavybag. With these items alone you can get a great workout in.

For a more well-rounded home boxing setup, I recommed including:

  • heavy bag
  • speed bag
  • pull up/dip stand
  • dumbbells
  • boxing gloves and wraps
  • jump rope

Building a Structured Home Boxing Workout

One of the keys to maximizing weight loss with boxing is to have a structured workout plan.

  • I’d recommend starting by allocating specific days and times for your boxing sessions, aiming for at least three days per week.
  • Divide your training into a gradual warm-up, a core workout session, and a proper cool-down period.
  • Begin with jumping rope, shadowboxing, or light stretching for 10-15 minutes to warm up
  • Now that you’re warmed up, begin your core workout session by incorporating various punching and footwork drills, heavy bag and speed bag exercises
  • Remember to incorporate HIIT techniques to boost weight loss and maintain a high level of engagement.
  • Finally, conclude your workout with a cool-down period, consisting of deep stretching exercises for all muscle groups, deep breathing, and relaxation techniques.

Boxing at a Boxing Gym:

I actually find boxing at a gym more motivating and find it easier to training more. I have trained boxing at home in the past, but I’ve found that it requires a lot more discipline to maintain a weekly boxing schedule at thome.

At a typical boxing gym, you’ll find dedicated trainers who specialize in helping individuals of all skill levels develop proper boxing techniques, build strength, and improve cardiovascular fitness.

Additionally, the gym’s competitive atmosphere can inspire you to push your limits and challenge yourself to achieve better results.

How to Find a Good Boxing Gym

Finding the right boxing gym is essential to your weight loss journey, as a supportive and well-equipped environment will help maximize your results.

  • First, I’d look up gyms online nearby using sites like yelp, google maps, reddit
  • Check out their reviews, instructors, and reputation
  • Then consider taking a trial class

During your trial class here are three key factors to consider when searching for your perfect boxing gym:

  1. Qualified Trainers: Make sure the gym employs certified and experienced boxing trainers who can guide you through proper techniques, correct bad habits, and provide personalized advice regarding your boxing and fitness journey. Inquire about the trainers’ background, experience, and teaching style to ensure they align with your fitness objectives.
  2. Facilities and Equipment: When evaluating a potential gym, keep an eye out for clean and well-maintained amenities. A good boxing gym will have a variety of heavy bags, speed bags, double-end bags, jump ropes, and strength training equipment, allowing you to engage in diverse workouts that keep things interesting and yield better results.
  3. Community and Atmosphere: The environment at the gym plays a significant role in fostering motivation and commitment. Look for a gym that encourages camaraderie among its members, as a supportive community can be a powerful force in helping you stick to your weight loss plan. Additionally, consider the gym’s overall atmosphere; some may prefer a more serious and competitive environment, while others may opt for a more relaxed and friendly setting. Choose the gym that best aligns with your preferences and values to ensure your long-term success.

What to Expect in Your First Boxing Class

In your boxing initial class, you’ll likely be introduced to proper stance, basic footwork, and fundamental punches.

Good Instructors should dedicate time to ensuring that all newcomers are comfortable with these concepts before diving into more advanced techniques.

  • The warm-up phase typically includes exercises like jumping jacks, jump rope, or light shadowboxing to get the heart rate up.
  • This is sometimes followed by stretching
  • Then the instructor may go over partner drills or technique dills
  • As you gain more experience over time (depending on the gym and your goals) the class may include sparring

I personally prefer inclass boxing training since I find it more motivating then training at home.

Remember, everyone starts somewhere, and maintaining an open, respectful approach will help you grow both as a boxer and a member of your new boxing gym.

How to Prepare for Boxing Training

Firstly, check with your gym to see what equipment you need or if they will supply it for your initial classes.

Invest in the necessary gear, such as hand wraps and boxing gloves are usually a safe bet.

Hand wraps will provide solid support for your wrists, knuckles, and overall hand protection, while gloves protect both you and your training partners during exercises.

Additionally, I recommend wearing comfortable athletic clothing for training.

Why Boxing is Perfect for Weight Loss – Last Words

Listen, if I haven’t convined you by now, boxing is a great form of exercise to lose weight and keep your cardio engaging.

Why not learn some basic striking and self defense skills along with some confidence while burning calories.

In this post we’ve laid out some options and info for training at home on your own or training at a legitimate boxing gym.

Boxing is perfect for weight loss because it is an intense aerbic and anaerobic form of exercise that supports both fat loss and muscle gain. With boxing, you can learn a new skill while staying engaged,having fun, and losing weight.

I hope this post has been helpful for anyone looking to try out boxing to lose weight.

Thanks for reading and hope you have a good day – Zack

Frequently Asked Weight Loss Questions in Boxing

Q: How many calories can you burn during a typical boxing workout?

A: Depending on the intensity of the workout and individual factors such as body weight and fitness level, you can burn up to 800 calories per hour during a boxing session.

Q: Can you lose weight just by doing boxing workouts and not changing your diet?

A: While boxing workouts are highly efficient in burning calories, your diet will ulitmately determine your weight loss or weight gain. Boxing can help you maintain a caloric deficit which is the number one factor required to lose weight.

Q: Is it necessary to spar and compete in boxing to lose weight?

A: No, sparring and competition are not requiredfor losing weight through boxing. However, if you are interested in sparring and competing they are a great way to sharpen your skills and find out what works and what doesn’t among your boxing techniques. Finally, you should only sparr if you’re comfortable. If you prefer to just train boxing and lose weight along with the other benefits mentioned in this post that’s totally ok!

Q: Is Boxing Safe for Weight Loss at Any Age?

A: Boxing is suitable for weight loss at any age, as the intensity and progression of training can be safely tailored to each individual’s fitness level and personal goals. As with any exercise, it is crucial to consult a medical professional before beginning a new fitness program, particularly if you have pre-existing health concerns or haven’t been active for an extended period.

Q:How Long Should I do Boxing to Lose Weight?

A: While the exact duration to reach one’s weight loss goals varies depending on individual factors, a general timeframe to consider would be at least 3 to 6 months of regular, dedicated training. With a solid diet and maintaing a daily caloric deficit, you can safely aim to lose 1-2% of you bodyweight each week. (if you weigh 150lbs you can safely aim to lose ~1lb per week). Remeber slower weight loss is always better!

Q: Will Boxing 3 Times a Week Get Me in Shape?

A: Boxing 3 times a week can definitely help you get in shape. 3 times a week is a solid number of sessions to aim for each week. I wouldn’t recommend aiming for less than 2 days a week.

You can go beyond 3 days of training each week as long as you closely monitor your recovery.

Q: Why Do Boxers Lose Weight Fast?

A: One of the main reasons why boxers lose weight quickly is due to the high-intensity nature of their training routines. Again, the intensity of boxing training can be tailored to your own fitness level.

Boxing combines elements of both strength training and cardiovascular exercises to create incredibly efficient workouts.

Q: Can Boxing Help You Lose Belly Fat?

A: Yes, boxing can be a highly effective method for losing belly fat. This increased calorie expenditure in boxing training can help you maintina a caloric deficit andreduce fat in the body, including around the midsection.

Q: Is Boxing Considered Cardio?

A: Yes, boxing is most definitely considered a cardio exercise.

The reason for this categorization lies in the fact that boxing incorporates high-intensity interval training (HIIT) principles, which effectively elevate the heart rate and engage the cardiovascular system. The exercises performed in boxing usually fall in line with aerobic exercises similar to running or biking.

While some exercises may be similar to anaerobic exercise (like that of weight lifting), the majority of movments you do in boxing will be closer to aerobic exercise (cardio).

Q: Does Shadowboxing Help with Weight Loss?

AWhile it may not be the most intense part of your boxing training or the most effective type of training to lose weight, shadowboxing can contribute to weight loss.

The key to achieving weight loss through shadowboxing lies in the intensity and duration of the workout. The more vigorously one performs shadowboxing exercises and the longer the session, the more calories will be burned, ultimately contributing to weight loss.

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