i am a 207 pound (94 kg), 5 foot 11 inches tall, 17 year old male. i sprint 50 yards, jog back to the starting position, then do extremely vigorous shadow boxing for one minute, all without rest. i then rest for 30 seconds then repeat. I do this for 12 rounds. i do this every other day. with this regime, can i quickly increase my metabolism and most importantly lose a significant amount of body fat? And also how long until i see results? Thanks
will this make me thinner? please help
- Thread starter jayhansi
- Start date
Justin D
New member
Your workout is on the right track - sprints are excellent, as is vigourous boxing, and the low rest periods are also smart.
However, what you must realise is that this is just a workout - not a regime or program.
A single workout repeated over and over will work at first but after a few weeks you'll stop seeing results. This is because each time you repeat the same workout your body burns less calories doin it (because you've got fitter and adapted to the demands of that workout).
A program differs because it has a scheduled progression - the exercises get more difficult over time as your fitness increases. This stops you from plateauing and will keep your fat loss consistent.
I would recommend you keep the sprints (but do them for only 2 sessions per week) and make sure you warm your legs and core up VERY WELL before every sprint session. This would be your two interval cardio sessions.
On 3 other days per week I would put together a simple circuit of total body exercies (3-4 exercises done for 3-4 rounds, 8 - 15 reps each)
You can add a few rounds of shadow box after the circuits are done (or have a timed round of boxing AS the final exercise in the circuit).
This will be far more structured, will help you shift pounds quicker, will help you gain leean muscle (which burns even more fat) and will stop you getting bored!
All the best
However, what you must realise is that this is just a workout - not a regime or program.
A single workout repeated over and over will work at first but after a few weeks you'll stop seeing results. This is because each time you repeat the same workout your body burns less calories doin it (because you've got fitter and adapted to the demands of that workout).
A program differs because it has a scheduled progression - the exercises get more difficult over time as your fitness increases. This stops you from plateauing and will keep your fat loss consistent.
I would recommend you keep the sprints (but do them for only 2 sessions per week) and make sure you warm your legs and core up VERY WELL before every sprint session. This would be your two interval cardio sessions.
On 3 other days per week I would put together a simple circuit of total body exercies (3-4 exercises done for 3-4 rounds, 8 - 15 reps each)
You can add a few rounds of shadow box after the circuits are done (or have a timed round of boxing AS the final exercise in the circuit).
This will be far more structured, will help you shift pounds quicker, will help you gain leean muscle (which burns even more fat) and will stop you getting bored!
All the best
PatriceBooker7
New member
AI have a very helpful solution for you it will change your life and make you proud to be in the body you own!
Justin D
New member
Foodcoach is also right.
Here's pretty much all you need to know about nutrition for fat loss:
90% of the time, eat:
- Meat,
- Fish
- Eggs
- Poultry
- Fruits
- Vegetables
- Nuts
- Seeds
- Legumes
- Nut and seed oils
- An omega 3 supplement
And the other 10% of the time eat what you like to keep yourself sane.
Thats pretty much it. If people ate like this today there would be no overweight / obesity epidemic.
Here's pretty much all you need to know about nutrition for fat loss:
90% of the time, eat:
- Meat,
- Fish
- Eggs
- Poultry
- Fruits
- Vegetables
- Nuts
- Seeds
- Legumes
- Nut and seed oils
- An omega 3 supplement
And the other 10% of the time eat what you like to keep yourself sane.
Thats pretty much it. If people ate like this today there would be no overweight / obesity epidemic.