Boxing for Weight Loss: A Beginner's Guide to Boxing Workouts

After establishing that there are indeed compelling reasons for me to start working out and losing weight, I had to decide on my action plan. The first thing that popped in my mind was to get back to boxing.

Related: 5 Compelling Reasons to Exercise and Lose Weight

I had an on-and-off relationship with boxing. I first tried it out in 2012 at Elorde but stopped in 2013. I got back in 2014, but stopped once again in 2015 until 2017. These years were part of my sedentary lifestyle phase when I began to gain weight, had poor physical fitness, and experienced various health issues.

In July 2017, I resurrected my old boxing gloves and came back to Elorde Lagro where I had a coach whose teaching style I got accustomed to. Unfortunately, Elorde Lagro was no longer in business that time and was replaced by Empire Boxing Fairview. Still, I carried on with my intent of going back to boxing training. I resolved to train only during the weekends so that my sluggish body could transition into being more active, slowly but surely.

It wasn't easy to start working out so I wrote this blog post to share personal experiences that beginners in boxing might want to know about. Here are things you have to take note of when going boxing for the first time.

How much does a boxing session cost?

Boxing rates vary, depending on the gym. But just to give you an idea, the annual membership fee at Empire is PhP 1,200. Once you're a member, one session of boxing is at PhP 150 only (nonmembers are charged PhP 200 per sesh). They also offer packages for members: 5 sessions (to be consumed in 15 days) for PhP 650, 12 sessions (to be consumed in 30 days) for PhP 1,200, and Monthly unlimited sessions for PhP 2,200.

I don't have boxing gloves. Can I still go?

That depends. At Empire, they rent out boxing gloves as well as hand wraps for PhP 50 each. However, based on my experience, the hand wraps I rented when I forgot to bring mine were stinky. I can only imagine how the gloves smell like! I suggest that you buy your own hand wraps and gloves if your budget permits. Otherwise, you'll have to endure the smell of your hands through out your training.

What should beginners in boxing expect?

Boxing is an intense cardio workout, so be sure to seek your physician's go signal before trying out this workout regime. It is also a full body workout. If you have poor physical fitness, it's going to be difficult and exhausting, my friend. But don't let that hinder you from reaching your goals. Making exercise a habit entails dedication and hard work. As most fitness enthusiasts would say, "You can't cheat your way to fitness."

Once you've dragged your butt to the boxing gym, familiarize yourself with the training. Your designated trainer/coach will help you learn all the things you need to be able to start your boxing training. If you have questions, don't hesitate to ask. If your coach shows you how a punch is done, observe carefully. If he asks you to do an exercise, do it obediently.

What comprises a boxing training session?

Based on my experience from the training I had at Elorde and Empire, I can say that they basically have the same program. One sesh usually takes two hours, depending on how much rest you take. If you want to finish earlier, workout more and rest less.

Here's what goes down in one session of boxing training. You may follow me on Instagram and checkout my BOXING STORY HIGHLIGHTS to see me in action.

• Warm up -- With my current trainer at Empire, he makes me jog for 3 rounds and do jump ropes for 3 rounds as well. Stretching is also included during warm up.
• Mitts training -- Ito na yung suntukan part, beshie. You get trained to do the punches (jab, straight, hook, upper cut) in different combinations. Usually, this goes for three consecutive rounds (and is repeated twice or thrice within the sesh), depending on the student's stamina. But if you're not that fit yet, you may request for two rounds muna and then follow up with another two rounds later on.



• Speed ball, double end speed ball, punching bags -- After mitts training, you'd be asked to do any of these. Still three rounds each, these are basically just to practice your speed and punching skills more. These may be spread out through your session. Pwedeng maging warm up ang isa sa mga ito and pwede ring maging in between mitts training, depending on what your coach tells you to do.
• Weight lifting & circuit training -- This is usually the last part. Your coach will give you cardio exercises or workouts for the core, upper body, lower body, or full body. 
• Cool down & stretching -- This is, no doubt, hands down, the best part of boxing sessions! The ordeal is over, besh! And your coach will now give you a well-deserved 5-minute massage and stretching. If you're lucky, he'll extend it to 10 minutes and crack your back (which sounds scary and painful, but I really enjoy).

How does boxing help you lose weight?

As mentioned earlier, boxing is a high impact and intense cardio and full body workout. It can burn up to 500 calories per session. Because it keeps you moving and sweating, it will not only improve your cardio-respiratory endurance, but will also help you lose visceral fats (or fats that are stored deep in the abdominal cavity.)

As for me, boxing helped me kick start my fitness and weight loss journey. It helped me assess myself and identify which aspects of physical fitness I should work on first. It prepared me in forming the habit of exercising most days of the week. And finally, it just got me to start exercising and working on my fitness.

   

TOUGH TIMES NEVER LAST

TOUGH PEOPLE DO

★ HAPPIDEZZ