Need you guys help I weigh 144 need to get to 132 help i have low body fat

[therealpugilist]

Im 31....just started back boxing after a decade

im pursing my career as a trainer but my trainer suggested that I get a few amateur fights in and it would make me a better trainer.

Im 5' 6.5" and I walk around between 144-148 with out doing heavy road work, push ups and sit ups(trying to avoid adding extra muscle right now)

I will be dwarfed and outsized at 141...many of the guys are damn near 6' and walk around at 160

I have changed my diet


Do you guys have any suggestions on dieting and excercises I can do to reduce fat, weight, and muscle, in a healthy way, to get my weight down


any suggestions? Thanks ahead of time!!!

[Mr.MojoRisin']

Im 31....just started back boxing after a decade

im pursing my career as a trainer but my trainer suggested that I get a few amateur fights in and it would make me a better trainer.

Im 5' 6.5" and I walk around between 144-148 with out doing heavy road work, push ups and sit ups(trying to avoid adding extra muscle right now)

I will be dwarfed and outsized at 141...many of the guys are damn near 6' and walk around at 160

I have changed my diet

Do you guys have any suggestions on dieting and excercises I can do to reduce fat, weight, and muscle, in a healthy way, to get my weight down


any suggestions? Thanks ahead of time!!!

You won't gain any muscle unless you are eating in a caloric surplus. That being said roadwork and calisthenics are your best bet for losing weight. The only thing you can do is to lose muscle so start eating 500 calories below required amount.

[therealpugilist]

You won't gain any muscle unless you are eating in a caloric surplus. That being said roadwork and calisthenics are your best bet for losing weight. The only thing you can do is to lose muscle so start eating 500 calories below required amount.

ok...thanks man. About to start my road work this week. My goal is to be at least 135 by mid October..no rush but I want to be 3-5 pounds away from 132 so when I a fight show comes up, I can fight in at 132

[Mr.MojoRisin']

ok...thanks man. About to start my road work this week. My goal is to be at least 135 by mid October..no rush but I want to be 3-5 pounds away from 132 so when I a fight show comes up, I can fight in at 132

Yeah you should have no problems making that weight. Just basic walking will help you lose weight as well. I was in the same position as you as far as having low body fat and lost 10 lbs in a week. I was walking about 8 miles 3x per week and even trying to eat in a caloric surplus.

[therealpugilist]

Yeah you should have no problems making that weight. Just basic walking will help you lose weight as well. I was in the same position as you as far as having low body fat and lost 10 lbs in a week. I was walking about 8 miles 3x per week and even trying to eat in a caloric surplus.

got damn...i dont have that kind of time....8 miles 3x a week....i can do one mile 3-4 times a week to start

[Mr.MojoRisin']

got damn...i dont have that kind of time....8 miles 3x a week....i can do one mile 3-4 times a week to start

You don't have to do 8 miles lol I was just using that as an example. 8 miles 3x a week got me down 10 lbs the first week. If you purely walk 4 miles at a decent pace it should take you 1 hour. If you jog some of that it would take you waaay less. Do what you can is all I can say. The more you put into it the more you will get out of it as in all things.

[Redd Foxx]

Give an honest assessment of what you're eating right now and what your workouts look like. Otherwise, it's impossible to give you advice on what to change.

[watchayouhead]

Jumpin rope always worked to get the pounds off of me fast.
If I was you I'd jump rope 4x15 minutes a day, it takes off the weight and builds endurance.
I'd also join the YMCA and go play basketball everyday.
And quit being so lazy when you spar. Work harder to stick a nasty jab that lands a lot.

[Dip_Slide]

Running can never be replaced for boxers plus you don't really gain muscle from it, for endurance and weight loss you should try interval training where you run really fast for a 3 minute interval (like a boxing round) then jog slowly for 1 minute, you should repeat that 5-6 times if you're preparing for a 4 round fight, if you do that 4-5 times a week next to your training you'll see incredible results when it comes weight loss and endurance in the ring, High Intensity Interval Training (HIIT) is a proven tool for fighters. before HIIT training make sure you jog a mile or something to get warmed up and don't forget to stretch. Plus don't forget to drink a lot of water until like 3-4 days before the weigh in where you start to cut down on fluids and food to make weight if you're still way over.

Boxing is a fulltime job, if you can't give it it's time and you just wanna box to get some experience that u can use to train other fighters then sparring should be enough, competition is a completely different story than sparring and you have to be 110% prepared otherwise you can get seriously hurt.

[therealpugilist]

You don't have to do 8 miles lol I was just using that as an example. 8 miles 3x a week got me down 10 lbs the first week. If you purely walk 4 miles at a decent pace it should take you 1 hour. If you jog some of that it would take you waaay less. Do what you can is all I can say. The more you put into it the more you will get out of it as in all things.

thanks