How fast do boxers lose weight

5 Things Pro Boxers Do To Lose Weight Fast

Each one of us has our own battles with health and fitness, particularly with weight loss. Most people want to lose a certain amount of weight for whatever reason. They want to see movement on the scale, and want to see visible changes when they look into the mirror.

If you want to lose weight, look and feel better about yourself, weve always highlighted training like an athlete to achieve your goals, particularly like a martial arts athlete. The training philosophies at the highest level of sports are designed to optimize physical capacity, which is why a lot of martial arts athletes are able to get into shape fairly quickly and efficiently.

Boxers, in particular, are accustomed to meeting weight limitations. Its part of the game. They know effective ways to lose weight and get into prime physical condition rather fast.

In this article, weve come up with a few tips for you to follow, based on a boxers training regimen, to help you achieve the same success.

Remember, it takes an average of 8-12 weeks to achieve noticeable results, which is why fight training camps usually last for a similar duration. A rule of thumb is to stick to any fitness program you adopt for that period of time. Nevertheless, try these suggestions out and you will soon look and feel like an elite athlete.

Today, Evolve Daily shares five things pro boxers do to lose weight fast.

1) Road Work

Road work is still a major component of a boxers physical conditioning routine, which is why most boxers run to build their cardiovascular endurance, as well as burn copious amounts of calories.

Running is a great energy sink, which metabolizes energy in a consistent and efficient manner. Its easy to get into and anybody can do it. All you need is a comfortable pair of running shoes, and youre all set.

Most boxers run a few miles every day, especially in the thick of a training camp when theyre trying to bring their weight down. For us normal people, a 30 minute light jog every other day will give you incredible results. You can even mix in some brisk walking anything to maintain a slightly elevated heart rate steadily for a set period of time.

2) Two-A-Days

Most people train for an hour on average once a day. But have you ever wondered how boxers can whip themselves into shape so quickly? The key is training twice every day, even thrice for the most dedicated.

Fighters call this training methodology two-a-days. Typically, a boxer will train very early in the morning, before they have to take care of other things during the day like work and family-related matters. They take a short rest after lunch and then return to training in the evening.

In some cases, fighters will even train three times a day. These arent long workouts. They last for 45 minutes to an hour on average and focus on a specific aspect of the regimen. For example, morning sessions can focus on strength and conditioning, while afternoon or evening sessions tackle boxing skills and strategy.

3) Eat Clean

Of course, any successful and effective weight loss strategy involves a well-balanced diet that consists of good, wholesome, and clean food. Eating clean is the other half of the equation when it comes to weight loss, and hands down the most important half.

As the popular saying goes, abs are built in the kitchen, not in the gym.

Boxers adhere to a very strict diet to make sure the food they put into their bodies is put to good use. They look at food as more than just something they enjoy, but rather the fuel they need for a good performance in the ring.

For boxers, eating clean means paying close attention to the macronutrients they consume, particularly protein, carbohydrates, and fat. They weigh every gram of food and break it down to a science. Most high-level fighters hire nutritionists to help them with this aspect of their camp.

For us, it can be as simple as just making the right food decisions, like opting for grilled chicken and a salad, rather than a double cheeseburger with fries and a soda.

4) Ample Rest

One area of fitness that is often overlooked, and one that fighters take very seriously, is rest and recovery. After gruelling training sessions where the body is pushed to the absolute limit, rest and recovery play a major role in turning the body into a machine.

It may sound counterintuitive, but taking consistent naps each day is great for the body. Boxers tend to take naps after every training session. After their morning strength and conditioning routine, boxers typically take a short nap and wake up a couple of hours later for lunch. At this point, the body is relaxed and reenergized, and ready for another tough workout just hours later.

Needless to say, getting at least eight hours of nightly sleep is also important. Some fighters even take melatonin supplements to help them achieve deep sleep.

However, rest and recovery goes beyond just sleeping the fatigue away. There are also modern methods of recovery to take note of. Athletic recovery technologies such as cryotherapy and zero gravity chambers have found a home in combat sports over the years.

5) Remove Distractions

Last but not least, boxers remove all external distractions from camp. Most make major sacrifices when they are in camp, like isolating themselves from friends and family, which allows them to then focus solely on training and optimizing their fitness.

You dont have to go to the extreme and check yourself into a hotel all by yourself, away from society, in order to focus on your fitness. But you may want to cut out unhealthy influences in your life that could be limiting your ability to eat clean and train.

Cutting back on social media consumption is one example, or every once in a while turning down a night of binge-eating and drinking with your friends. Keep it simple and just try to set yourself up for success as best as you can, instead of setting yourself up for failure.

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Best Diet For Boxers (With Meal Plan Example)

So, you want to eat like a professional boxer huh? Put down those Cheetos and pick up that steak. Ive got the best diet for boxers that will transform your body and boxing performance.

The best diet for boxers is one that is high in carbohydrates (3 g per kg of bodyweight), lower in fat (1 g per kg of bodyweight), with moderate protein (2 g per kg of bodyweight). This ensures that you are adequately fueled for your boxing training while being able to build or maintain muscle mass.

Having this macronutrient breakdown is great. But Im going to show you how to put it into action. Firstly, lets cover how often you should eat a day.

How Many Meals Do Boxers Eat?

Boxers will generally eat enough meals needed to meet their caloric requirements around their training schedule. For example, Rocky Fielding would eat five meals a day leading into his fights. If you want a fully effective weight cutting strategy as well as Rocky Fielding's diet strategies by his performance nutritionist, check out our online weight cutting course.

As a boxer, you may be training once to twice a day. Sometimes three depending on your training schedule. This means you need to eat smaller, more frequent meals so you can train without feeling full and bloated.

Very rarely will a boxer eat only three meals a day as would be difficult to ingest the required calories while not negatively affecting boxing training.

How Do Boxers Lose Weight Fast?

Boxers will lose weight quickly by cutting water weight. This is an acute weight loss strategy that is often employed a day or two before the weigh-in. Most importantly, this fast weight loss isn't done long term. And further, it only consists of between 5-8% loss of bodyweight.

Losing weight quickly through extreme food restriction and extreme dehydration is a quick path to poor boxing performance, adverse health outcomes, and potentially a trip to the hospital. Worst case scenario? Death.

If you are undergoing weight-cutting strategies, seek a professional to help with your game plan. It is well worth the investment to avoid these risks. Further, getting this right will have you boxing like an animal.

What Can Boxers Eat During Training?

It is well-known boxing training can be long and intense. During these sessions, it is smart to fuel yourself so you can maintain training quality and intensity.

FREE Weight Cut Template That Automatically Calculates Your Macros

Research suggests that moderate to high-intensity intermittent exercise (i.e.boxing workouts) of greater than an hour would benefit from 30-60 g of carbohydrates per hour^[1].

It's important to note that these carbohydrates need to be fast digesting. An example would be a full sugar sports drink that you can sip on during your training. You can also use dextrose or maltodextrin powder which are dirt cheap. However, they are unflavored so you need to mix them in something with flavor.

What To Eat After Boxing Training?

Eating after your boxing training is going to help refuel your body to accelerate recovery and provide energy for your second session of the day if you have one. Some foods are better than others to consume directly after training.

Ideally, these foods should be fast-digesting so they can be broken down for fuel quickly to be used by the muscles. Fast digesting foods would be lean protein sources and sugary carbohydrate sources.

Some may opt to just consume a protein shake but the research suggests that protein + carbohydrates post-workout might be better than just protein to enhance muscle protein synthesis (the building of new proteins)^[2].

So here are some post-boxing training meal options that digest quickly to enhance your recovery:

• Whey protein and maltodextrin shake
• Whey protein shake and rice cakes
• Whey protein and Gatorade
• Whey protein and cereal with low-fat milk
• Whey protein smoothie with low-fat milk, banana, and berries
• White meat (chicken breast or fish) and white rice
• White meat and rice cakes
• White meat and pasta
• White meat sandwich
• White meat, banana, and pineapple
• Egg white omelet and toast with jam
• Egg white omelet, banana, and pineapple
• Greek yogurt and fruit

Boxing Diet Plan For Beginners

Firstly, you must calculate your macronutrient breakdown. Dr. James Morehen, performance nutritionist for many professional boxers (most notably Rocky Fielding) recommends an intake of 1 g per kg bodyweight of fat, 2 g per kg bodyweight of protein, and 3 g per kg of bodyweight of carbohydrates.

So, if you are a 165 lb boxer, divide your bodyweight in pounds by 2.2 which equals 75 kg.

Protein = 150 g

Carbohydrates = 225 g

Fat = 75 g

This is the easiest way to calculate your macronutrient breakdown. Here is a boxing diet plan for a boxer who is training twice a day. Boxing session in the morning and a strength or conditioning session in the afternoon.

"A really massive part of the success was the weight cut."

"Dr. James Morehen knew my body better than me. My performances were staying, my training in the gym, my sleep pattern was good. I wasn't going to bed starving, I was getting good rest in and sleep in."- Rocky Fielding (WBA Super Middleweight Champion)

References

1. Burke, L. M. (2010). Fueling strategies to optimize performance: training high or training low?. Scandinavian journal of medicine & science in sports, 20, 48-58.

2. Phillips, S. M. (2011). The science of muscle hypertrophy: making dietary protein count. Proceedings of the nutrition society, 70(1), 100-103.

Boxers' Weight Cutting Strategies

In the realm of professional boxing, weight management stands as a crucial aspect, with boxers often undertaking methods to cut weight before a fight. Understanding the reasons behind weight cutting, the techniques employed, and the health implications involved sheds light on this integral yet challenging aspect of a boxer's preparation.

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The connection between how boxers cut weight and weightlifting for boxing resides in the balance between maintaining muscle mass and achieving the desired weight for a specific division. While boxers often engage in weightlifting to build strength and power, especially during off-season training, when cutting weight for a fight, their focus shifts to shedding excess fat or water weight to reach a specific weight class. Weightlifting, when coupled with proper nutrition, aids in preserving lean muscle mass during weight cutting. Regarding divisions, a catch weight in boxing denotes a negotiated weight between two fighters, often slightly above or below standard weight classes. Cruiserweight is a division between light heavyweight and heavyweight, while bridgerweight is a new division introduced to bridge the gap between cruiserweight and heavyweight. Boxing bodyweight workouts encompass exercises using one's body weight for strength training, agility, and conditioning, providing an alternative to traditional weightlifting for boxers aiming to enhance their physical capabilities without the use of external weights.

Why Do Boxers Cut Weight?

Boxers cut weight to compete within a specific weight class, aiming to gain a size or strength advantage against opponents. It allows fighters to meet stringent weight requirements, maximizing their chances of success in a designated division while maintaining their physical attributes.

How Do Boxers Cut Weight Fast?

Boxers employ various methods to cut weight rapidly, including strict diets, increased cardiovascular training, and often resorting to dehydration techniques such as sauna sessions or the use of sweat suits to shed excess water weight.

How Do Boxers Lose 10 lbs Overnight?

Losing 10 lbs overnight can be achieved by extreme dehydration methods like intense sauna sessions, diuretics, or not consuming fluids, but such rapid weight loss can severely impact a boxer's health and performance.

How Can I Cut Weight for Boxing?

To cut weight for boxing, boxers typically follow a disciplined regimen involving a calorie-restricted diet, increased cardiovascular workouts, and strategic water manipulation in the days leading up to a weigh-in.

The Best Methods for Cutting Weight for Boxing:

The most effective and safer methods for cutting weight involve gradual weight loss over an extended period, combining a balanced diet, regular exercise, and close monitoring by nutritionists and trainers to ensure optimal performance.

Is It Healthy to Cut Weight for Boxing?

While weight cutting is common in boxing, extreme weight reduction methods can pose serious health risks, including dehydration, decreased performance, muscle loss, and electrolyte imbalances, which might impair a boxer's ability in the ring.

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Pros and Cons of Cutting Weight for Boxing:

Pros of cutting weight include fighting in a preferred weight class, potentially gaining a size or strength advantage, and optimizing performance. However, cons include health risks, decreased energy levels, and potential impairment of overall fighting abilities due to extreme weight fluctuations.

Conclusion: Weight cutting remains an integral but contentious practice in boxing, demanding a delicate balance between performance optimization and potential health hazards. Understanding the methods, implications, and risks associated with cutting weight enables boxers to make informed decisions, ensuring their physical well-being while striving to excel within their weight divisions. Balancing performance goals with health considerations becomes pivotal in navigating the complexities of weight management in the sport of boxing.

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