Bulking female teen boxer

[Gulabjamun]

Hi guys,
I am new to the forum.
I am a teen female boxer who has been training for about 1 year and has been doing muay thai two years before that. I was extremely underweight many months ago and gained about 12 kilos in a short amount of time with medical help. Now i weigh about 51kg at 5’5. I want to bulk up to about 54kg and get stronger since i lost much of my strength along with weight. How should i do this with boxing training? If i just train boxing (pushups/heavy bag/running/hill sprints) will it be enough to build muscle without excess fat or do i need to do heavy weightlifting too? Just worried if i will have enough time to do both... i am eating in about a 400 cal surplus.

[Mindgames]

Hi guys,
I am new to the forum.
I am a teen female boxer who has been training for about 1 year and has been doing muay thai two years before that. I was extremely underweight many months ago and gained about 12 kilos in a short amount of time with medical help. Now i weigh about 51kg at 5’5. I want to bulk up to about 54kg and get stronger since i lost much of my strength along with weight. How should i do this with boxing training? If i just train boxing (pushups/heavy bag/running/hill sprints) will it be enough to build muscle without excess fat or do i need to do heavy weightlifting too? Just worried if i will have enough time to do both... i am eating in about a 400 cal surplus.

Ive never managed to make lifting weights work too well with boxing. It just ate into my recovery. It also made my punches feel less crisp. Not sure it's like than for everyone though. I'd do calisthenics,maybe weighted for the upper body, do some lunges for the legs. It's hard to gain when your doing cardio, but the bike works better than running,you can go back to the runs once the weight is where you want it.

[PRINCEKOOL]

You are in your teenage years so? natural bulking and weight gain is going to occur. May I just stress to you that, it is imperative that during these years of your life 'You do not, go on any restrictive diets' this is especially more important for females as this can effect you hormones and negatively effect women's issues etc

My advice to you would be to eat sensibly, if it does not grow on trees or come out of the ground? Don't eat it. Stay away from soda's and carbonated drinks to 'These are just simple fundamental things' I would guess you are already clued up about such things.

The human body molds to its stressors, traditional boxing training which I think you are doing 'Consist mostly of aerobic and circuit training involving calisthenics ' this is not really going to bulk you up primarily. It will set a good solid foundation, It will bulk you up to a certain extent 'But that is not the primary goal of boxing training' it refines and strengthens.

Because you are in your teenage years, I would honestly just advise you to make sure your diet is on point 'Do not be restrictive over carbohydrates or fats' plenty of whole grains/carbohydrates such as oats, wheat germ, yams, sweet potato/jack potatoes, Legumes, can't go wrong with rice ether 'Before exercise and in your post recovery meal'.

Regarding weight training, as other posters have alluded to 'Boxers need to prioritize their training'. And you are already aware the more training you add on? The more you need to eat to fuel recovery, otherwise you can actually over-train and enter into a catabolic state.

When I used to go to boxing, I was juggling between track and field athletics and boxing etc Boxing was on Tuesday, Thursday and Saturday.

So for example, if I went to boxing on those three days. On Monday and Friday, I would do a full body routine which consisted of squat, bench, pull ups, and then afew exercises to prevent injuries 'I would also never do weight training on back to back days'. After awhile I just backed out of weight training and created my own hybrid workouts 'Resistance training is vast'.

Full body routines are best for boxers in my opinion, as you are hitting all area's at once 'And it is freeing up your time to focus on boxing'. I am just using that as a example, I have no idea what your training week looks like I.E what days boxing training is etc My boxing training was pretty much a total boxing workout, running, bag-work, every single calisthenic resistance exercise you can think of 'Old school' etc

Conclusion: My honest advice to you, would be not to really worry about bulking up 'As I think it is going to happen naturally, and gradually' if you are eating right. If you do want to weight train, DON'T waste your time with split routines which have you back and fourth to the gym 24/7 'Full Body Routines' are the way to go 'Which consist of compound exercises' Squat, Bench, Pull ups, some core exercises and specific rotation exercises to strengthen shoulders 'Very Important for boxers'.

Try not to get too caught up in the numbers game, counting calories and macro's and all that crap.

[Gulabjamun]

You are in your teenage years so? natural bulking and weight gain is going to occur. May I just stress to you that, it is imperative that during these years of your life 'You do not, go on any restrictive diets' this is especially more important for females as this can effect you hormones and negatively effect women's issues etc

My advice to you would be to eat sensibly, if it does not grow on trees or come out of the ground? Don't eat it. Stay away from soda's and carbonated drinks to 'These are just simple fundamental things' I would guess you are already clued up about such things.

The human body molds to its stressors, traditional boxing training which I think you are doing 'Consist mostly of aerobic and circuit training involving calisthenics ' this is not really going to bulk you up primarily. It will set a good solid foundation, It will bulk you up to a certain extent 'But that is not the primary goal of boxing training' it refines and strengthens.

Because you are in your teenage years, I would honestly just advise you to make sure your diet is on point 'Do not be restrictive over carbohydrates or fats' plenty of whole grains/carbohydrates such as oats, wheat germ, yams, sweet potato/jack potatoes, Legumes, can't go wrong with rice ether 'Before exercise and in your post recovery meal'.

Regarding weight training, as other posters have alluded to 'Boxers need to prioritize their training'. And you are already aware the more training you add on? The more you need to eat to fuel recovery, otherwise you can actually over-train and enter into a catabolic state.

When I used to go to boxing, I was juggling between track and field athletics and boxing etc Boxing was on Tuesday, Thursday and Saturday.

So for example, if I went to boxing on those three days. On Monday and Friday, I would do a full body routine which consisted of squat, bench, pull ups, and then afew exercises to prevent injuries 'I would also never do weight training on back to back days'. After awhile I just backed out of weight training and created my own hybrid workouts 'Resistance training is vast'.

Full body routines are best for boxers in my opinion, as you are hitting all area's at once 'And it is freeing up your time to focus on boxing'. I am just using that as a example, I have no idea what your training week looks like I.E what days boxing training is etc My boxing training was pretty much a total boxing workout, running, bag-work, every single calisthenic resistance exercise you can think of 'Old school' etc

Conclusion: My honest advice to you, would be not to really worry about bulking up 'As I think it is going to happen naturally, and gradually' if you are eating right. If you do want to weight train, DON'T waste your time with split routines which have you back and fourth to the gym 24/7 'Full Body Routines' are the way to go 'Which consist of compound exercises' Squat, Bench, Pull ups, some core exercises and specific rotation exercises to strengthen shoulders 'Very Important for boxers'.

Try not to get too caught up in the numbers game, counting calories and macro's and all that crap.

I know men bulk up naturally a lot due to testosterone at about my age but wasn’t aware women naturally do to... i guess i thought since i would have gone past puberty as a late teen it wouldn’t have much effect but i guess bone density ect... keeps developing for a while.

I try to keep my diet based around eating clean homecooked meals like chicken breast with wholemeal bread and lots of vegetables or porridge with fruit. I feel better in myself and able to train better and less lethargic than when i eat out.

Ah so for training we do a lot of old school stuff too... running laps/ pad work/ heavy bags/ catch and return drills/ sparring/ circuits with punching out with handweights/hanging off the bar/ medicine ball sit ups/ stair runs - so i see what you mean it is primarily cardio.

I have boxing 3 times a week and usually do running once a week. I have been doing the stronglifts 5x5 programme for a month and have gained a lot of strength but as college will start soon i was worried i wouldn’t have time to fit it all in so may just focus on boxing.

I was estimating my calories before based on how much weight i’ve been gaining but it’s hard to count them because of the type of homecooked food i’m eating so i’m not bothering. I just make sure to get enough protein and carbs after working out. Thanks so much for your help!

[PRINCEKOOL]

I know men bulk up naturally a lot due to testosterone at about my age but wasn’t aware women naturally do to... i guess i thought since i would have gone past puberty as a late teen it wouldn’t have much effect but i guess bone density ect... keeps developing for a while.

I try to keep my diet based around eating clean homecooked meals like chicken breast with wholemeal bread and lots of vegetables or porridge with fruit. I feel better in myself and able to train better and less lethargic than when i eat out.

Ah so for training we do a lot of old school stuff too... running laps/ pad work/ heavy bags/ catch and return drills/ sparring/ circuits with punching out with handweights/hanging off the bar/ medicine ball sit ups/ stair runs - so i see what you mean it is primarily cardio.

I have boxing 3 times a week and usually do running once a week. I have been doing the stronglifts 5x5 programme for a month and have gained a lot of strength but as college will start soon i was worried i wouldn’t have time to fit it all in so may just focus on boxing.

I was estimating my calories before based on how much weight i’ve been gaining but it’s hard to count them because of the type of homecooked food i’m eating so i’m not bothering. I just make sure to get enough protein and carbs after working out. Thanks so much for your help!

Well you seem clued up enough, strong lift 5 x 5 is solid fundamental routine, no nonsense 'Nothing fancy' from what I can see etc

It is just all now about prioritization, and this is a personal thing 'Because everyone is different' it is 50% personal, 50% science, because we know how the human body reacts to training. Just got to intuitively listen to your body, KNOW the signs of over-training and subs optimally recovery. Reality is 'Workouts will fatigue you, exercises stresses your system then? Your body is forced to adapt, and become fitter, faster or stronger' And those adaptations happen when you recover.

But overall, everything seems fine with your approach.