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FAQ - Boxing / Kickboxing
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I have tried to cut my carbohydrates out to try and make weight for a fight. I always feel that my energy levels are low before a fight. Is there a way to get my weight down and keep a high level of energy?
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Cutting out carbohydrates before a fight is a bad idea. Cutting out protein is the worst decision you have every made! The fact is that your body requires carbohydrates throughout your training. Some people need a lot, others need less. Every human has a genetic tolerance to carbohydrate. If you struggle to cut weight for a fight, you are probably sensitive to carbohydrates. By all means cut your carbs down. The carbs that you do eat; choose low glycemic ones like sweet potato, brown rice, oats and quinoa.
These carbs will trigger a reduced insulin release compared to white starchy carbs. Whatever you do, do not cut out protein, even up to the last meal before the fight. If you have problems getting your weight down, avoid eating carbs on there own, always eat protein with carbs in small and regular meals throughout the day.
This will reduce the fat storage effect of the carbs. If you cut protein out, you will drag your metabolism down having a disastrous effect on your energy levels.
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What type of gym programme should I be following in preparation for a fight?
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Most fighters make the mistake of doing loads of running and eating a restricted calorie diet to prepare for a fight. If you do this, you set yourself up for a lack of energy, a lack of explosive power and reduced muscle mass. The worst way to prepare for a fight is to deprive yourself of calories and do a ton of low intensity aerobic exercise. Kickboxing is usually 3 x 3 minute rounds of intense, non-stop engagements of power. Running at a low intensity is the mirror opposite of the intensity required for success in the ring.
All of my fighters will go through endurance, strength and power training in preparation for a fight. Your gym training needs to be specific to the event you are training for. I generally take 12 weeks before the fight to prepare a fighter. I split the 12 weeks into 3 x 4 week phases.
I start by increasing the fighter's strength in the first phase. Time and time again I see fighters who are simply not strong enough to land damaging blows. The second phase will focus more on 3 minute intense muscular endurance work whilst maintaining the strength built up in phase 1. In the final phase I progress the fighter to power endurance. I use the strength and endurance built up in the first two phases to allow the fighter to make the most of the power work. This is mimicking the exact intensity required in the ring. If you fail to prepare, you prepare to fail!
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Why is boxing and kickboxing training good for weight loss?
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It challenges every muscle group in your body and provides short bursts of high intensity action. Any activity which forces your body to work hard for a period of time followed by a period of rest is going to be a great recipe for weight loss! Kickboxing is the master of this, you hit the pads for 2 or 3 minutes get your heart rate up and burn body fat, it is as simple as that!
I would recommend kickboxing for weight loss over long distance running every day of the week! With running, you just donÕt get the same intensity as you do going at it on the pads. The intensity required for kickboxing pad work is fantastic for burning body fat. The consistent changing of pace over the course of the round makes it fun, challenging and most of all a great way to shift fat quickly!
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