Jab the Flab – Learn 5 Weight Loss Secrets of Great Boxers

Boxers have to make the weight. One pound over, and they don’t even get to compete. The same goes for kickboxing, MMA and wrestling. Other than Jockeys, there’s not many other athletes where the weight matters so much.

After more than 15 years of teaching Authentic Fitness Boxing, cornering for elite boxers and competing in martial arts, I’ve picked up a few secrets about making our fighting weight. You will notice there are no gimmicks, no quick fixes – just simple, back to basics strategies. These tips can help you make your fighting weight.

Boxers Weight Loss Secret #1 – Tame the Trails

Elite boxers do their road work. I know a lot of people can’t stand jogging, but it really does burn the fat. You don’t have to jog on the road – instead, find a track or trail in the woods. I run a couple of times a week – hardly ever on the road or pavements. I prefer trails. I feel like I can run all day on forest trails, whereas the road wears me out. If you still don’t want to run, try mountain biking.

Boxers Weight Loss Secret #2 – Run Up That Hill

OK it doesn’t sound like much fun, but running up a hill or a flight of stairs gives you an awesome leg workout and an intense cardio workout. When I competed in martial arts I found a hill that took me 2 minutes to run up, the same length as martial arts rounds.

Running up a hill is harder than the flat, which means you don’t have to do as much of it. Start easy and build up for a great workout. Hill training is hard, fast, and then it’s over.

Boxers Weight Loss Secret #3 – Check into Training Camp

Elite Boxers spend weeks in Camp. They gather their team, head for the hills and hike, run or even chop wood for weeks at a time. Being away from smog and distractions takes their fitness to a new level. Now most of us can’t check into camp for 6 weeks — but one week, or even a weekend of sport or focused activity can break our pattern and kickstart our fitness. Is there a weekend hike, a running or bike camp, yoga retreat or paddling group you can join?

Boxers Weight Loss Secret #4 – Find a Sparring Partner to Make Training Fun

We’ve all heard of the “Power of One” but when it comes to getting fit it takes two. All Pro Boxers have a Coach. While we may not have the luxury of our own coach we can team up with a friend who can be our “sparring partner.” We workout together each week. If one of us feels down, the other can lift us. I have had many training partners over the years who hold the punch mitts and kick pads for me, or just get me out of bed on a cold morning. I wouldn’t do it by myself. If you can’t find a friend to workout with, join a fitness group.

Boxers Weight Loss Secret #5 – Shock Your Body into Shape with Cross Training

More elite boxers are now cross training. The daily grind of road work and being stuck inside a sweaty boxing gym can make them stale. If you get stale from your usual routine of pounding the pavement or treadmill — spice it up and try something new. Who knows, you might have a hidden talent for indoor rock climbing, ocean swimming, kayaking or swing dancing. Give it a go. Not only will it keep you excited, it will keep your body guessing. And the best part is you will lose weight without even thinking about it.

For more tips or to check out a video & MP3 boxing program you can do at home, go to http://boxingathome.com (delivered to your door) or http://fitnessboxingonline.com (download it)

Patrick Moore is a pro trainer, black belt and founder of Boxout Workouts & Fitness Boxing International. Patrick ran his first Boxout class in 1994, in a dusty old boxing gym, and now trains thousands of people and trainers every year.

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Fitness Boxing Training Routines for Home – 3 simple tips to get great results

Have you bought boxing gear to workout at home? Good decision. Fitness Boxing at home is effective, free and fun. However, like any exercise, to get great results and keep it safe you’ve got to do it right. Here are 3 common errors and how to fix them.

Error #1 – Poor Punching Technique. Do you know women often punch better than men? When men start my Boxout classes many of them think they can punch, and try too hard. They over do it and punch with poor technique. A good punch is like a good tennis or golf shot. It’s got to have power, speed and control.

How to do it Right – Start with a Boxer’s stance. Left foot forward (left handers may be opposite). Get up on the balls of the feet, bend the legs a little, upper body side on, fists up near your face and float like a butterfly – in and away. As you punch use your core in every punch. Try not to arm swing. Also keep the hands up all the time, so they are ready for the next punch. Remember to follow through with every punch. Sink it in to the target.

Error #2 – Poor Punch Mitt Holding Technique. Poor mitt holding creates a poor target for your boxer and increases the risk of injury for both partners.

How to do it Right – Elbows in tight (no chicken wings!). Keep the mitts fairly close together, about upper chest high. Angle them inwards. Catch the punch, don’t whack it. As mitt holder, you call the shots – left, right, left-right etc. As you get better include the uppercut and hook punches.

Error #3 – Not following a Format. Have you ever tried to punch a punching bag hard for 3 minutes? It’s almost impossible, unless you’re a conditioned fighter. Many people punch endlessly without using rounds and they don’t use authentic combinations. Your workout won’t flow and you won’t get the most out of it. You’ll also burn out fast.

How to do it Right – Buy a kitchen cooking timer that counts down. Start with one or two minute rounds then build up to 3 minute rounds. Use authentic combos, but start with simple ones. Here are 3 combos to get you going. You can use these combos on your punching bag or on punch mitts with a partner.

L,R (left jab, right cross)

L,L,R (double left jab, right cross)

L,R,L (left jab, right cross, left jab)

Those are the 3 most common errors and how to fix them. Also, don’t forget to buy good quality boxing gloves and wear hand wraps underneath – to protect your knuckles and joints.

You will get Fighting Fit!

For more tips or to check out a video & MP3 boxing program you can do at home, go to http://boxingathome.com (delivered to your door) or http://fitnessboxingonline.com (download it)

Patrick Moore is a pro trainer, black belt and founder of Boxout Workouts & Fitness Boxing International. Patrick ran his first Boxout class in 1994, in a dusty old boxing gym, and now trains thousands of people and trainers every year.

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Tone Your Legs With Boxing – 5 Ways to Shape and Strengthen Your Legs in a Boxing Workout

Tone Your Legs With Boxing – 5 Ways to Shape and Strengthen Your Legs in a Boxing Workout
By Patrick W Moore

When people join my Fitness Boxing classes, many wonder if boxing is a good leg workout. So I show them what a great leg workout boxing is – when you do it right. Here are 5 quick tips you can include during your home or gym boxing workouts to get a better leg workout. Notice these are all authentic boxing moves – not star jumps, squats or “filler.”

1 – Float like a butterfly

The great man said it, but what does it mean? For fitness boxing it means getting up on your toes and moving in and away. Here’s how. Get into your boxer’s stance, side on, guard up, left foot forward (for right handers). Then lift the heels and go in and away, in and away – on the balls of the feet. Do this between combinations, so you are always moving, or floating. This will give you a much better leg workout.

2 – Feel the ground through your feet

One of my early coaches used to tell me the power comes “from the center of the earth.” He would tell me to connect with the ground, by really feeling the ground through the balls of my feet. Too many people punch on their tippy toes – but it is that connection to the ground that is the first step to engaging your legs in every punch.

3 – Drop, then drive

Before throwing a punch bend your legs. Simply squat down a little, keeping your back straight, like you are about to pick up a box of groceries. This forces you to engage your thighs and will create a much better punch with more leg muscles involved.

4 – Put out the cigarette

This tip is not about smoking – it’s about punching with your legs. A good punch has leg drive behind it. You want to get your whole body in shape right? Then use it! Here’s how. When you throw a left jab PUSH off the ball of the back the foot. When you throw a right cross TWIST the right foot until it points at the target (punch mitt or punching bag) – like you are putting out a cigarette. For the hook, twist the ball of the foot so it points in the direction of the target. If it’s a left jab, twist your left foot to the right.

5. Try the North, South, West, East, footwork drill

This is a great warm up drill. Get into your boxers stance. Start floating like a butterfly (tip #1). Go Forward (North), Back (South), Left (West), Right (East) and repeat for one minute. This is a tricky drill to try to explain in a written article, however, I hope you get the idea. It’s just like a dance – so try it to music if it helps. Make it a double step in each direction, as though it’s a double bounce on the balls of the feet. If you’d like a demo, email me and I’ll send you a video clip.

May you get fighting fit.

For more tips or to check out a video & MP3 boxing program you can do at home, go to http://boxingathome.com (delivered to your door) or http://fitnessboxingonline.com (download it)

Patrick Moore is a pro trainer, black belt and founder of Boxout Workouts & Fitness Boxing International. Patrick ran his first Boxout class in 1994, in a dusty old boxing gym, and now trains thousands of people and trainers every year.

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How To Get Started With A Boxing Workout At Home in 5 Simple Steps

“It ain’t easy.”

That is the sign above the boxing ring in one of the most famous boxing gyms in the USA – the Wild Card Gym in Los Angeles.

If you have ever tried to punch a punching bag in your garage you will likely agree. Three minutes of boxing is a long time! Which is why, if you are going to get fighting fit at home, you need to get a few things right before you begin – just like a boxer would before they step in the ring.

1. Decide what you want to achieve

This is vital to know, because it will determine the style of your workout, whether you need a partner and what sort of equipment you need. Do you want weight loss? Do you want to learn how to throw a punch properly? Do you want to also learn how to hold the focus mitts with a partner. A partner will double the length of your workout. Or do you simply just want a bit of light exercise by yourself.?

2. If you want to train with partner

If you want to do partner work, you will need some focus mitts and some gloves, hand wraps and also a timer – a kitchen timer will do, or you can download a timer App or follow an Mp3 or video workout, which will keep time for you. You will also need some space. Of course you could also share a punching bag, but focus mitt work is more fun and interactive.

3. If you don’t have a partner, you can work out with a punching bag (about half your body weight) or shadow box the moves in front of a mirror. With shadow boxing don’t get too close to the mirror for obvious reasons, and if you are on a punching bag make sure you wrap the hands, wear at least 10oz gloves and learn to punch correctly. The bag should not be too hard and you need to warm up.

4. Next you need a workout format and a structure.

After teaching Fitness Boxing for 2 decades I can tell you the best format is the “round format.” Rounds should be set at 1 minute for beginners, 2 minutes for intermediate and 3 minutes for pros. Rests should be 1 minute for average fitness, and 30 seconds for advanced. If boxing with a partner, swap mitts and gloves after each round OR do back to back rounds for an extra challenge.

5. Finally you need some combos and some technique

The main punches are the jab (front hand), cross(rear hand), hook, uppercut and body punches, or rips. I can send you a free cheat sheet for these. Here are three simple combos to get you started: L, R (left, right) / L, L, R / L, R, L, R

I call these Bronze combos. Silver includes the uppercut and Gold includes the hook and longer combos.

Boxing is intense. Start with just 2 or 3 rounds and build up to a max of 5(solo) or 10(with a partner). And remember… it aint easy.

Would you like some free cheat sheets to get you started? Nominate 2 of the following you’d like:
Cheat sheet #1 The Combos – 41 Authentic combos at 3 levels(bronze, silver, gold).
Cheat sheet #2 Handwrap and Equipment Guide.
Cheat Sheet #3 Jab the Flab – weight loss secrets of the great boxers.
Cheat sheet #4 Punch and Padholding technique with photos.
Cheat Sheet #5 Women and Fitness Boxing.

Send me an email and I’ll send them to you: boxoutevents@gmail.com

In your corner,
ps – there’s also some good “how to” videos on my YouTube channel – http://www.youtube.com/boxout

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Boxing Workouts on Your MP3 Or iPod – Why They Work Better Than Boxing DVDs, and How to Get Started

´╗┐An authentic boxing workout is very different from box-aerobics. In an aerobic style class/DVD you punch into the air. With a boxing workout you hit targets – punching bags or punch mitts. But you still need a routine to call the shots and push you through your workout. This article explains why an audio / Mp3 routine works better than a DVD for boxing, and gives 5 tips for getting started.

Tip 1 – Watch the target, not the screen.

If you are following a boxing workout on a TV or computer screen, there is a higher chance of miss-hitting the target. When you hit a target such as a punching bag or punch mitt you need to be focused on that target, not a screen. One reason is the safety factor. The angle of your fist against the target is critical. Anyone who has miss-hit a hook or uppercut knows what I’m talking about. Ouch.

Tip 2 – Learn the moves visually, then switch to audio.

Audio works best, but only once you have learned the moves. If I say throw a double jab, cross, hook, cross but you don’t know how to throw a proper jab or even what it looks like, it’s going to be difficult to learn that from audio only. It is possible, but only if the audio track contains very clear technique tips. So the main point is – learn your good technique from a proper boxing trainer (not a personal trainer, unless they really know boxing), or from video. Then switch to audio only.

Tip 3 – Train the Authentic way.

Find a boxing workout routine that has authentic punches and combos. In other words, not box-aerobics. If you are going to do a fitness boxing workout, you may as well learn to punch correctly. After all, someone is going to want to see your uppercut one day – so you’d better be able to look the part! Also, in my view the “beat timed” aerobics approach does not work for boxing. How can you keep a beat for a jab, cross, slip cross, hook, cross combo? Especially on the punch mitts!

Tip 4 Take the workout with you.

One of my students, Louise, 46, and from the UK had lost a lot of weight with her class boxing workouts. She went on holidays recently and wanted to keep up the good work. She was able to load an audio boxing workout to her iPod and work out while she was away. Her partner knew how to hold punch mitts, so they packed a pair to take with them. That’s the other great thing about an audio workout – it travels well.

Tip 5 – Make sure your audio workout is compatible with your boxing equipment.

What sort of boxing equipment have you got? Punch mitts (also called focus pads)? Punching Bag? Speedbag? If your audio or DVD routine is designed to work with shadow boxing (air punching) it may not work so well on the punch mitts with a partner, which has its’ own timing, technique and safety factors. Here’s a few quick tips to match up your equipment with your delivery method for your routine.

If you are training with a partner indoors using punch mitts = use a CD based routine so you both can hear.

If you are training with a partner outdoors = use an Mp3, where one hears, then calls the shots to the other.

If you are training on a speedbag (a.k.a speedball) = normal combos like jab,cross,hook will not work.

If you are training on a punching bag by yourself = use either CD or Mp3.

For a quick video demo of an MP3 boxing workout you can use at home go to BoxingatHome.com or for an instant download of a program go to FitnessBoxingOnline.com.


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