Boxing to lose weight: boxing to transform your figure

Boxing to lose weight

More than just a sport, boxing is a great way to burn calories, tone your body and strengthen your mind.

One of the main advantages of boxing is that it combines fast, powerful movements, which means you can burn a lot of calories in a short space of time. You can lose up to 1,000 calories per hour of boxing, far more than most other physical activities.

In addition to promoting weight loss, boxing improves your overall health. It strengthens the heart, increases endurance, and improves coordination and agility. Boxing is also a great way to reduce stress and improve self-confidence.

How is boxing effective for losing weight?

High calorie burning

Boxing is one of the most effective sports for burning calories. In one hour of intensive training, you can burn up to 1,000 calories. That's more than you could burn by running or cycling. This high calorie burn is due to the fast, explosive movements that characterise boxing, such as punching, dodging and moving. Each session is a real cardio session, increasing your heart rate and boosting your metabolism, even after training.

Full Body Workout

Boxing is a complete workout that uses every muscle in your body. By punching a bag or performing defensive moves, you engage not only the muscles of your arms and shoulders, but also those of your trunk, legs and back. This varied workout builds muscle strength and improves endurance. You'll work your biceps, triceps, pectorals, abdominals, quadriceps and many other muscle groups in a single session. As well as burning calories, you'll tone your body and gain in power and agility.

Impact on fat mass and body composition

Boxing doesn't just burn calories; it also has a significant impact on body composition. By increasing your metabolism and building muscle, boxing helps reduce body fat. Since muscle is denser than fat, even if your weight on the scale doesn't change much, your body will be more sculpted and toned. Boxing also helps improve metabolic health by reducing visceral fat, the fat that surrounds your organs and is linked to many health problems.

Boxing is therefore a very effective method for losing weight and improving your body composition. It's an intense workout that combines cardio, muscle strengthening and coordination, while providing physical and mental release. If you are looking to transform your figure and gain fitness, boxing is an excellent and challenging choice.

Boxing training to lose weight

Cardio boxing

THE cardio boxing is a popular method for losing weight quickly. It combines punching exercises, like the punching bag and combat gloves, with high-intensity movements. You can do three-minute intervals by hitting the punching bag, performing dynamic footwork, and jumping rope. These exercises increase your heart rate and maximize calorie burn. You work your entire body and improve your cardiovascular endurance, which is essential for effective weight loss.

Shadow boxing

THE shadow boxing is an essential technique that requires no partner or special equipment. It involves simulating boxing moves in a vacuum, allowing you to perfect your coordination and movement. Shadow boxing is ideal for working on your technique, improving your agility and burning calories. You can incorporate a series of punches, moves and dodges for a complete workout. It's a great way to train anywhere and keep your heart rate up.

Stance and defensive movements

The basis of boxing starts with good posture, or 'stance'. Correct posture allows you to defend yourself better and maximise the effectiveness of your punches. Stand with your feet shoulder-width apart, your hands close to your chin and your elbows tucked in. Work on your dodges and blocks to improve your defence. These defensive moves will not only strengthen your core and legs, they will also improve your agility and coordination. Good stance and effective defensive moves are essential for successful boxing training.

Training with boxing gloves

Use boxing gloves in your workout adds extra resistance, which strengthens your arms and shoulders. You can do punching exercises on a punching bag or work with a partner using mitts. Each punch helps to tone your muscles and burn calories. Incorporating sets of punches with short rest periods helps to maintain a high intensity and optimise weight loss.

Fat Burning Ab Exercises

To maximise weight loss, incorporate abdominal exercises into your routine. In boxing, abs are crucial for good balance and strength. You can do sets of crunches, planks and leg lifts to target your abdominal muscles. Not only do these exercises strengthen your abs, they also increase calorie burn by working several muscle groups at once. By incorporating these exercises into your training, you'll improve your posture and punching power, while reducing abdominal fat.

Practical tips for beginners

Importance of posture and protection

When you start boxing, the first thing to master is posture. Good posture gives you a solid foundation for all your movements. Stand with your feet shoulder-width apart, slightly bent, and keep your hands close to your chin, elbows tucked in. This basic stance keeps you balanced and ready to attack or defend.

In addition to posture, protection is essential. Keeping your hands close to your chin and your elbows tucked in protects your face and torso from enemy blows. think about always have a high guard, even when you are tired. This habit will prevent you from receiving unexpected blows. Also use your forearms to block blows, and learn to dodge by quickly moving your head and body.

Possibility to train at home with a partner

You don't need a gym to start training. If you have a partner, you can train at home in a fun and effective way. Use mittens or a punching bag and do striking and defence sessions. Alternate roles so that everyone has a chance to punch and defend. This allows you to work on both your attack and defence, while creating a mutual learning dynamic.

As well as punching exercises, include shadow boxing sessions to improve your technique. You can also practise skipping to develop your agility and endurance. Finally, don't forget muscle-strengthening exercises such as push-ups, squats and sit-ups. Training at home is practical and can be just as effective as indoor training, as long as you are regular and disciplined.

Gradual progression to avoid injury

Boxing is an intense sport, and it is crucial to progress gradually to avoid injury. Start with short sessions of 15 to 20 minutes and gradually increase the duration and intensity of your workouts. Slow and steady progression allows your body to adapt to new physical demands without the risk of overwork.

Listen to your body and don't push yourself if you feel pain or excessive fatigue. Make sure you warm up before each session with exercises such as skipping rope or dynamic stretching. After training, take the time to stretch to prevent muscle soreness and promote muscle recovery.

Always use proper equipment, such as properly fitted boxing gloves and hand wraps, to protect your joints and prevent injury. Hydrate yourself sufficiently and maintain a balanced diet to support your physical effort. If you experience persistent or severe pain, stop immediately and consult a healthcare professional. Gradual progression will allow you to build a strong, lasting foundation without risking injuries that could compromise your progress.

Conclusion

Boxing is a powerful and effective way to lose weight. By burning up to 1,000 calories an hour, it transforms your figure while improving your overall health. You've discovered how boxing works all your muscles and reduces body fat.

By integrating cardio boxing, shadow boxing and muscle strengthening exercises, you maximize your results. Adopting correct posture and progressing gradually is essential to avoiding injuries.

Burn as many calories as possible at Le Cercle

Come and discover boxing with Le Cercle! Take part in our 50-minute sessions combining the power of boxing on water bags and specific fitness exercises. Everything takes place in a warm atmosphere, with soft lights and motivating music.

At Le Cercle, your opponent is a bag of water, which makes our sessions accessible to all levels. Our programs include 10 rounds alternating bootcamp and boxing. Work your abs, legs, glutes and upper body with dumbbells, while perfecting your combinations and dodges for an intense cardio workout.

Improve your endurance with our energetic coaches in an exhilarating atmosphere. Put on your gloves and join us in Montmartre, Beaubourg, or Bastille for an unforgettable sporting experience! 🔥