Based in Boston, Colin Linneweber has been compensated to write for various publications since he was 15. The keys to losing weight are maintaining a healthy and nutritious diet and consistently engaging in various cardiovascular exercises. Boxing is a grueling and demanding sport that many understandably associate with brutality and violence. After warming-up, wrapping your hands and putting on a pair of thick boxing gloves, you are ready to begin hitting a heavy bag. For anyone who is interested in not just losing weight, but also becoming strong, lean and toned, boxing training is the answer. Boxing related movements require you to develop balance and coordination, which enhances stability in the body and ultimately gives you a good form. Boxing workouts are effective means to lose weight as they can make you burn around 350 to 500 calories in just one hour. This develops local muscular endurance, cardiovascular efficiency and imparts strength training. Here is what you need to do: begin with vertical jumps, then chin-ups, followed by seated medicine ball throws with a partner. An essential part of boxing workouts is to condition the body to boxing specific actions, and make them reflexive. Along with above mentioned training exercises, there is certain equipment which when available can make boxing workout more beneficial.
There are several advantages of a punching bag, one of them being its availability at cheaper rates. A focus ball or a speed ball we may call it, is an effective equipment in your boxing workout as it allows you to time your punches.
If you've tried other workouts but not seen results, it may be the time to try boxing workouts to lose some pounds and stay fit.
The first rule of great abs is to blast the belly fat that is masking the abdominal muscles, which lie underneath. You want great abs, but to get there you first need to lose belly fat through a calorie controlled diet. Choose a cardiovascular activity you enjoy, whether it is running, biking, rowing, swimming or stair-climbing (see best weight loss exercises here). Now you’ve tackled the belly fat, you can start thinking about building those abdominal muscles. The abdominal exercises below should be performed two to three times weekly (beginners can start with two). Bring one knee up to a 45-degree angle, keep the other leg straight and slowly perform a bicycle pedal motion with your legs.
Simultaneously, touch your left elbow to your right knee, and your right elbow to your left knee. The exercise targets the hip flexors, obliques and other muscles which are recruited to aid stabilization as you move through this exercise. At the point which you have to start bending your knees, start walking your hands (instead of your feet) forward in little steps until you have returned to the plank position.
Important: Do this exercise slowly, as it is the controlled movement which engages your core. Despite any preconceived notions you may have regarding pugilism, boxing exercises can quickly and dramatically help you burn off fat. Real Women's Fitness suggests that you attempt to complete 10 three-minute rounds of hitting the heavy bag with only 30 seconds of rest in between each round.
Beyond speed, skill and strength, cardiovascular conditioning is vital to the success of a boxer. A speed bag is a ballooned ball that is suspended by a hook to an elevated rebound platform board.
However, if you've developed your fundamentals over months of training and the gym's instructors believe you're ready for light sparring, this activity helps you hone your skills.
If you've struggled in your fight against the flab, here are some boxing workouts that help lose weight faster.

Boxing workouts are intense, hence you burn calories at a high rate and work on all the muscles of your body. This is because the exercises that constitute boxing training i.e, pad and bag work, skipping and groundwork are all aerobic exercises. Plyometric circuit training is designed to meet the demands, an actual fight places on a boxer.
A good idea would be an 800 meter interval, which is similar to a three-minutes round of professional boxing. If you have a punching bag at home, you can save a lot of money that would be spent on the trainer as well as the equipment in the gym, provided you do the exercises in the right manner at the right time. The best part of this kind of workout is that it can get you hooked on exercise, as it is like learning a skill. Despite these aspirations, most of us are heading in the wrong direction and gaining more and more belly fat, year upon year. But lets be honest, despite all the health risks, losing belly fat is also about looking good. You could have the strongest, largest, toughest six pack in the history of mankind, but if they are covered by a layer of belly fat no one will ever know you got ‘em. First find out how many calories you need to maintain your current weight using this calorie calculator, then subtract that amount by at least 500 calories.
Therefore, don’t cut them out entirely, as getting sufficient fat in your diet will help you adhere to your diet. However, research shows that cardiovascular exercisetargets belly fat, particularly the dangerous, deep kind of belly fat (visceral fat) that causes health problems.
At the end of exhalation, gently draw your bellybutton inward and upward toward your spine. You don't necessarily have to get in the ring with an opponent; the workout itself is an effective way to shed some pounds.
When you box, you are undergoing a full-body workout that is a mixture of cardio and high-impact training. It is imperative that you utilize a variety of punches like jabs, hooks, crosses and uppercuts during every round.
No matter how good a certain boxer may be, if the fighter becomes overly fatigued he has little chance to emerge victorious. Always wear the proper protective gear, including a mouth guard, head gear, hand wraps, sparring gloves and a no-foul protector.
The workouts involve repetitive motions in punching and other movements which are supported by the "core" muscles of the body. Some training options are explained in the following part that can help you lose weight at a faster rate. After that use a swiss ball while alternating abdominal crunches with the incline press-ups.
The following cardio workout is designed keeping in mind 4 two-minute rounds of amateur bouts. For this reason, the skills of throwing a punch with proper posture and leverage need to be developed.
Secondly, since the bag will always be in front of you, it will be motivating for you to exercise more and more. Initially you may require more time to work out according to the focus ball, however once you get used to it, with continuous practice, it will become easier. Unlike other problem areas, a large belly projects out and is instantly noticeable no matter what you wear. Eating plenty of protein with every meal makes it is easier to stick to a low-calorie diet, because though you are eating few calories you don’t feel hungry. HIIT not only blasts fat in a workout that generally only lasts 20 minutes, it also tends to spare muscle mass. The deepest layer is made up of the transversus abdominis muscle, which acts as a girdle or corset, pulling you in and providing support and stability.
You should feel it tightening around your waist, as though you were trying to squeeze through a partially closed door.

Jumping rope is one of the preeminent cardiovascular exercises that you can do to maximize your conditioning efforts. Famed boxing trainer Teddy Atlas recommends that you hit the bag on every other rebound to initially gain a rhythm. Plyometric circuit training consists of the following eight circuits which take two minutes per circuit (the duration of a round in amateur boxing) to complete. Anything more than this and you risk failing in your diet, losing muscle along with belly fat or your body switching into starvation mode. These foods are low in calories, high in nutrients and full of fiber, which makes you feel full. A combination of exercise and diet will also increase the amount of weight loss and you’ll blast belly fat faster. The website Real Women's Fitness recommends that you first hire a trainer to learn how to properly punch and wrap your hands to prevent any injuries from occurring while you train. Once you manage to gain a rhythm with your punches, you can begin to increase your pace and alter the difficulty of your combinations. If you're nervous about sparring, forgo it -- the rest of your boxing workout can be enough to help you lose weight. The pattern to follow is to rest for a minute between each circuit, and perform the sets of circuits to recreate the conditions of a fight. Follow it up with flurries of punching combinations while holding 1-2 kg dumbbells, and lastly, close the circuits with 3-5 kg medicine ball sit-ups and throws.
Then move on to three 600 m intervals at medium intensity, ensuring a break for a minute or two between the runs. You just have to drill some holes in the wall or the ceiling, whichever is convenient, and you are done. You can’t sleep as well as you used to, your lower back aches and exercise causes your knees hurt. After taking the necessary precautions, you should focus your efforts on three particular boxing exercises: hitting the heavy bag, jumping rope and sparring.
When the bag sways, you need to react and dodge the bag as though you are avoiding being punched by an opponent. Each exercise must not be done for more than 15 seconds, as it should be done at a very high intensity.
Follow it up with three 200 m intervals at a high intensity, interspersed with 30 seconds rests, and jog back to the start point after each run.
Worse than that, belly fat releases biologically active substances that cause metabolic dysfunction such as diabetes, insulin resistance, metabolic syndrome, heart disease, and more.
If you want to create a greater calorie deficit to blast weight fast, then you have to do through exercise.
However, remember that they are still high in calories and to treat these foods like any other fats. Apart from taking time out, reading a good book or just relaxing, effective activities to reduce stress for those who struggle to unwind are Yoga and Tai Chi. You should attempt three intense minutes of hitting the speed bag for approximately three rounds.
Try to limit your breaks between rounds to only 20 to 30 seconds to maintain your increased heart rate. The transversus abdominis may not sound like much to you, but in truth it is one of the most important muscles to target, as unlike the others is actually pulls you in. If practiced routinely, this workout will tone your arms and shoulders, and it can help you lose weight within two weeks.

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