running 3 miles a day/5 times a week...

[Illmatic]

and ive gained weight. My routine is as follows:

*1.5 miles running
*curls
*abs
*i get the 45lb bar hold it with my arms dropped. then i lift it up to my chest then over my head....3 sets of 25
*legs
*1.5 miles running

I do this five times a week, the most ive worked out in a long time. I hit 200 lbs like a month or 6 weeks ago and lost 5 lbs quick. Then I stagnated at 194. Then ive been doing this for two weeks and now im at 195. Im 5'9"

plus im a small eater, anytime i eat like a regular person i gain weight. I eat a small meal, a large meal and a snack about every day. thanks

[Relentless]

your body has adjusted to the routine.

[viru§™]

As a boxer, why would you do arm curls?

[Illmatic]

your body has adjusted to the routine.

after two weeks?

[Illmatic]

As a boxer, why would you do arm curls?
i dont box anymore....but even when i did box i did arm curls...why not?

[gregsid]

and ive gained weight. My routine is as follows:

*1.5 miles running
*curls
*abs
*i get the 45lb bar hold it with my arms dropped. then i lift it up to my chest then over my head....3 sets of 25
*legs
*1.5 miles running

I do this five times a week, the most ive worked out in a long time. I hit 200 lbs like a month or 6 weeks ago and lost 5 lbs quick. Then I stagnated at 194. Then ive been doing this for two weeks and now im at 195. Im 5'9"

plus im a small eater, anytime i eat like a regular person i gain weight. I eat a small meal, a large meal and a snack about every day. thanks
Pretty simple, the first 6lbs you lost was fat loss. Then the pound you gained back was probably from muscle gain since muscle weighs more than fat, just keep to it, your doing great.

[Nico]

In my experience, you really do see improvements by shocking up a stale routine and changing things up every few weeks. Try adding short sprints during your runs. And it also seems to me like you're not targeting a lot of muscle groups if you only do things like curls, rather than a complete range of exercises that target all muscle groups.

Also, you'll likely see better results by eating five or six small meals a day and omitting big lunches and dinners. If you're not used to it, it can definitely be a lifestyle change that takes some getting used to. It seems like I'm snacking on stuff all day, but when my idiot friends do stuff like chicken wing eating contests, I usually don't participate.

Obviously I'm no expert, but hopefully what I've written will help.

[MrSmall]

You could have lost fat and gained muscle - muscle weighs more than fat so it's possible.
Up the running and conditioning a.k.a GPP exercise you have there, and you should lose some more fat.

Also, eat more often if you haven't already.

[scott c]

could be when your eating. 3 times a day is too little. Without going into what your eating if you train eat simple carbs 20 mins after then snack on more complex carbs later. If you have big gaps between meals espec if you leave it more than an hour after training your body goes into survival mode and stores everything as fat incase it happens again.

[Illmatic]

In my experience, you really do see improvements by shocking up a stale routine and changing things up every few weeks. Try adding short sprints during your runs. And it also seems to me like you're not targeting a lot of muscle groups if you only do things like curls, rather than a complete range of exercises that target all muscle groups.

Also, you'll likely see better results by eating five or six small meals a day and omitting big lunches and dinners. If you're not used to it, it can definitely be a lifestyle change that takes some getting used to. It seems like I'm snacking on stuff all day, but when my idiot friends do stuff like chicken wing eating contests, I usually don't participate.

Obviously I'm no expert, but hopefully what I've written will help.

what muscle groups am i missing, b/c i thought i was doing well targeting my forearms, shoulders, abs, thighs

[viru§™]

what muscle groups am i missing, b/c i thought i was doing well targeting my forearms, shoulders, abs, thighs

It depends on what your goals are but whatever they are your routine is complete bollox, to be honest.

[Rakim]

It depends on what your goals are but whatever they are your routine is complete bollox, to be honest.



How very constructive of you.



I think that your routine would be helped out with some compound lifts, more sprints, and a better eating plan. Try having 5-6 small meals a day, incorporating sprints instead of the long run on every other day, and if you don't already belong to a gym, join one and do a compound routine that targets your whole body. Many people on here will be able to give you good advice so ignore anyone who chooses to be a dickhead.

[viru§™]

Monday – Gym
Tuesday – HIIT
Wednesday – Gym
Thursday – HIIT
Friday – Gym
Saturday – 3 mile run if you want
Sunday – Rest day

Monday

Dips 6x3
Chin-ups 6x3
Front Squats 6x3
Leg Curls 6x3
Seated Calf Raises 6x3

Wednesday

Bench-Press 5x5
Deadlift 5x5
Bent-Over Row 5x5
Skull Crushers 5x5
Calf Raises 5x5

Friday

Incline DB Bench-Press 4x6
Back Squats 4x6
Upright Rows 4x6
Close Grip Bench-Press 4x6
Standing Calf Raises 4x6
Preacher Curls 4x6

Each week add 2.5% more weight to each lift.

[Rakim]

Monday – Gym
Tuesday – HIIT
Wednesday – Gym
Thursday – HIIT
Friday – Gym
Saturday – 3 mile run if you want
Sunday – Rest day





:good Nice one. Why do you recomend isolation exercises ahead of compound lifts?

[viru§™]

:good Nice one. Why do you recomend isolation exercises ahead of compound lifts?

It's not my routine, it was made by Chad Waterbury.

Where does it have isolation before compound lifts? Every day has 3-4 compound lifts then 2-3 isolation, which you don't really have to do.

[sprite]

no stomach x ercises in there?

should at least work on your core...

[viru§™]

no stomach x ercises in there?

should at least work on your core...

Front Squats
Deadlift
Bent-Over Row
Back Squats
Upright Row

All of these compound lifts work your core.

[younghypnotiq]

lol where were u wen i ws trying to explin that to people lolk

[viru§™]

lol where were u wen i ws trying to explin that to people lolk

I can't see how anyone could argue otherwise :???:

[MrSmall]

If you squat, deadlift correctly, abs get strong enough.

That's a decent routine.

[younghypnotiq]

I can't see how anyone could argue otherwise :???:

lol no idea.

[gallagher430]

can someone give an example of what one of the meals would look like with the 6 meal a day thing... I'm in college too btw so i dont know if i could afford eating more meals per day, unless its the same amount of food overall.

[viru§™]

can someone give an example of what one of the meals would look like with the 6 meal a day thing... I'm in college too btw so i dont know if i could afford eating more meals per day, unless its the same amount of food overall.

10 Ways to Feed Your Muscles When You're Broke -

[Only registered and activated users can see links]

[Ethan Trims]

Monday – Gym
Tuesday – HIIT
Wednesday – Gym
Thursday – HIIT
Friday – Gym
Saturday – 3 mile run if you want
Sunday – Rest day

Monday

Dips 6x3
Chin-ups 6x3
Front Squats 6x3
Leg Curls 6x3
Seated Calf Raises 6x3

Wednesday

Bench-Press 5x5
Deadlift 5x5
Bent-Over Row 5x5
Skull Crushers 5x5
Calf Raises 5x5

Friday

Incline DB Bench-Press 4x6
Back Squats 4x6
Upright Rows 4x6
Close Grip Bench-Press 4x6
Standing Calf Raises 4x6
Preacher Curls 4x6

Each week add 2.5% more weight to each lift.

What does HIIT consist of?

[gregsid]

There really is not specific workout that helps with losing weight.
It just takes a good diet and at least a hour of working out everyday, with at least a day of breaks.
Don't give up and give it time, you can do it.

[MrSmall]

HIIT is a sprint then a jog of the same distance, for about 4-5 circuits.
Then repeat, and you're done.
Example.
sprint 100 meters, jog back 100 meters, sprint again. repeat 4 times.
It's all about intensity and trying to get your heart rate back down as much as possible before you sprint again.

[viru§™]

HIIT is a sprint then a jog of the same distance, for about 4-5 circuits.
Then repeat, and you're done.
Example.
sprint 100 meters, jog back 100 meters, sprint again. repeat 4 times.
It's all about intensity and trying to get your heart rate back down as much as possible before you sprint again.

It doesn't have to be the same distance. Someone just starting can run 100m then jog 300m or whatever they want. It's not really the distance that's important but the intensity.

[MrSmall]

:thumbsup

[viru§™]

:thumbsup

Pretty much repeated what you said :D Easiest way to tell if you're doing it right; if when you've finished you feel like you can go to the gym, box, play basketball whatever, you're not running hard enough. By the end of a good HIIT session you should just want to go home, have a shower and sleep for a few days.

[MrSmall]

Nah, I ALWAYS feel slightly sick after my HIIT runs. I hate it because of that. That has a lot to do with dehydration, due to the summer, but still, hated.

[Filmnpuck]

and ive gained weight. My routine is as follows:

*1.5 miles running
*curls
*abs
*i get the 45lb bar hold it with my arms dropped. then i lift it up to my chest then over my head....3 sets of 25
*legs
*1.5 miles running

I do this five times a week, the most ive worked out in a long time. I hit 200 lbs like a month or 6 weeks ago and lost 5 lbs quick. Then I stagnated at 194. Then ive been doing this for two weeks and now im at 195. Im 5'9"

plus im a small eater, anytime i eat like a regular person i gain weight. I eat a small meal, a large meal and a snack about every day. thanks

I agree with what some of the others have said about losing fat at first, then gaining muscle.

Now, there are people in this thread with much more knowledge on this subject than I have, but the first thing that popped into my head was, what if you didn't split your running? Does anyone know the possible weight-loss benefits for Illmatic if he does one 3-mile run as opposed to two 1.5 mile runs?

[Ethan Trims]

HIIT is a sprint then a jog of the same distance, for about 4-5 circuits.
Then repeat, and you're done.
Example.
sprint 100 meters, jog back 100 meters, sprint again. repeat 4 times.
It's all about intensity and trying to get your heart rate back down as much as possible before you sprint again.

In that case it is a great workout for both strength and conditioning but has zero to do with boxing technique. Activities like hiting the heavybag, sparring could all be incorporated into the workout while replacing other exercises.



Im still trying to find the perfect workout for both. A workout that combines all while mainly focusing on strength and technique, and I figure the conditioning aspect will come with time.

[MrSmall]

Flimpuck - two 1.5 miles done at different times at a good intensity, is more beneficial for weight loss than a 3 mile jog is.

damian55 - That would involve less than daily boxing technique work. It all depends on your work capacity, time available, diet, rest, lifestyle, etc. If you are 100% dedicated to it, you'd make it a 6 day on, 1 off programme. Could be a conditioning day with intense circuits of exercises, day 2 boxing followed by sprints, strength on day 3, boxing and core on day 4, boxing on day 5 followed by sprints, day 6 boxing and core, day 7 off.
That's 1 full day and 2 sprint sessions for conditioning, 2 big core workouts (some core work would be done with the boxing), one strength workout, and 4 days boxing.
These split up days would be morning and afternoon for best results.
Worth a shot.

[amy]

In that case it is a great workout for both strength and conditioning but has zero to do with boxing technique. Activities like hiting the heavybag, sparring could all be incorporated into the workout while replacing other exercises.



Im still trying to find the perfect workout for both. A workout that combines all while mainly focusing on strength and technique, and I figure the conditioning aspect will come with time.

The original poster's goal is weight loss. He doesn't box anymore, he's just wanting to keep in shape and lose some weight.

[Ethan Trims]

damian55 - That would involve less than daily boxing technique work. It all depends on your work capacity, time available, diet, rest, lifestyle, etc. If you are 100% dedicated to it, you'd make it a 6 day on, 1 off programme. Could be a conditioning day with intense circuits of exercises, day 2 boxing followed by sprints, strength on day 3, boxing and core on day 4, boxing on day 5 followed by sprints, day 6 boxing and core, day 7 off.
That's 1 full day and 2 sprint sessions for conditioning, 2 big core workouts (some core work would be done with the boxing), one strength workout, and 4 days boxing.
These split up days would be morning and afternoon for best results.
Worth a shot.

Yeah thanks but I have a more complicated problem to add on to it. I do this Muay thai class and the daily training is very unpredictable. Some days we will kick the pads hard, other days knees, other days punches. Plus at the end of the day the instructer likes to press hard conditioning drills to really work out the class. Thats fine and all but I probably work out alot more than the average person in the class so I come close to overtraining alot. I wanna find a good boxing gym that just works on technique most with sparring so I can concentrate on power, strength outside of the class, cause with my current class it is very hard to keep on a weekly workout scheduele.
Not to talk your ear off.

The original poster's goal is weight loss. He doesn't box anymore, he's just wanting to keep in shape and lose some weight.
I nose dat , but tha title of dis Forum is boxing trainis/amatarer sOs IT Doesn matta if IS BRING in boxing techn inta da dscuissn.