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HOW TO BURN FAT WITHOUT LOSING MUSCLE
Not only is this a primary concern for boxers, this question by far is asked most often by
every body type & everyone wanting to change their body. For the boxer, without proper
endurance training, they could not last any great length of time in the ring, but yet, they
need to burn away the fat, commonly they lose muscle mass in trying to do so. If you do
too much cardio & if it is done at too high of an intensity, you risk not only losing muscle
but also strength, only to become a smaller version of yourself. Your body will soften up
(loose muscles/skin), resulting in more muscle tone loss over time.
The key is INTERVAL TRAINING!
Interval training to describe it best in layman's terms, are short bursts of all out power,
it is pushing your body to the max for seconds at a time. Interval training is the key to
conquering both; burning the fat while increasing your endurance. The best time of day
for interval training is first thing in the morning on an empty stomach, reason being; your
metabolism will burn fat more efficiently, & if you cannot workout in the morning, then do
so 3 hours after your last meal. Training will be over the course of 4 days, 3 of the days
will consist of interval training, the 4th day is distance training day.
Example days: Monday, Wednesday, Friday, & Saturday.
The following are two types of Interval Training:
#1 Stationary Bike & #2 Sprinting. You can choose either to do the bike or do your
training outside, personally I like to mix it up & alternate back & forth from week to week.
One week I'll do the bike, or even do bike for 2 weeks worth, then switch over to outdoor
sprinting. #2 can also be performed on a treadmill. You will need to purchase a timer or
stop watch.
Days 1, 2, & 3
Stationary Bike Interval Training:
3-5 minute warmup, then for 30 seconds increase to level 10 or higher (gasping for air
type level), then coast for 90 seconds (coasting should be at a level 5). Repeat this
order for a total of 15 times with a 90 second coasting in between the high levels. Total
time is approx. 30-35 minutes, ending with a 3-5 minute cool down.
Goes like this...
#1 Stationary Bike Interval Training: (15 Rounds)
Warmup first, then 1 round of 30 seconds at level 10+, followed by 1 round of 90 seconds
at level 5, when 15 rounds are completed, do the cool down. Total workout time 30-35
minutes.
#2 Sprinting Interval Training: (6 Rounds)
Warmup first, then 1 round of running or jogging for 1 minute, followed by 1 round of
sprints for 30 seconds, at the end of 6 times/rounds, cool down w/walking. When this
workout becomes easy, bump it up to 12 times (12 rounds). Eventually you want to get
to 20 rounds for real hardcore training.
I hope you get the idea of what interval training is about, I usually refer to it as
pain training. You must surpass the pain threshold & train through it, honestly,
you will be amazed how quickly results will occur, saying good-bye to those love
handles and any of those other hidden fat pockets!
Day 4 is the distance day, 3 options:
(1) 45 minute bike ride or (2) 3-5 mile run/jog or (3) 45 minute to 1 hour walk.
Too much distance could be costly to muscle mass, but there is still a need for distance
in order to be a great boxer that can last in the ring. This is why distance is only done 1
out of the 4 days & not done everyday like old school. Old school boxers would run
everyday, with science & technology boxers have become educated on interval training,
their body doesn't become broken down & they maintain size/muscle.
IMPORTANT: Remember to eat complex carbs 20-30 minutes after aerobic training to
help replace glycogen in the muscles.
Click to view information on Glycogen ~vs~ Post Exercise
Train hard & good luck!
Joe Leinhauser
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