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Asking for some tips for my first serious workout

Rhezuss

Rhezuss

Diamond Member
Hey all! I'm here today to gather some useful tips for the next 3 months. I'm starting Cardio boxing workout, twice a week (tuesdays and thursdays) for the next 3 months, starting next week.

A little background:
- 32 years old, 5'-10", 185lbs, good health, a bit lazy lol
- Been playing ice hockey (goalie) for the last 4 years, twice mornings per week (mondays and thursdays)
- Doing some hicking (once every other weekend, summer and winter) and XC biking 3-4 times per summer (the lazy part in me)

Between mid-2006 and end-2007 I lost 40lbs the unhealthy way. I left my current gf at that time, been struggling with girls problems lol, eating less, etc. Got back on my feet after that and at that time I weighted 160lbs.

I'm now back with tiny man-boobs and weight to lose.

FIRST: Heard cardio boxing can be an extremely efficient way to lose weight and strenghten up, is that true? Twice a week for 3 months, should this be enough to lose like 20-25 lbs if i'm coupling that with healthy meals?
SECOND: Since i'll play hockey in the morning (6:50am to 7:55am) and go to the boxing workout later the same day (5:00pm), what kind of snack should I get in the afternoon to get some energy and don't fall unconscious during workout?
THIRD: What kind of meals should I aim for at breakfats, lunch and dinner? Should I forget the occasionnal fastfood during those 3 months?

It's the first time i'm getting into a serious workout and i'm thrilled to start this. Heard many good things about this kind of workout. I want something to be hard and fun at the same time and I think boxing workout is the way to go for me.

Any tips would be welcome and greatly appreciated!
 
IHateMyJob2004 said:
That's alot to take in. Can you summarize your weekly routine for us?

What is your diet?
Click to expand...

Honestly it's complete chaos...

Weekly routine is simply monday and thurday morning, wake up at 5:30am for ice hockey.
Play from 6:50 to 7:55 then go to work 8:30am to 4:00pm.

Meals are anywhere from healthy to fast food. Nothing is controlled, it's just plain eat what I want to eat.

So I want to put some "order" in all this so my boxing workout will be as efficient as possible and with visible results.

First time doing something a bit more intensive so don't really know what more to tell you...
 
I play hockey. I know at my age I need a few days off after a game. How taxing is playing goallie? I know its not as easy as it looks but are you soar the next diet.

Your goal is weight loss. Do you want to gain muscle mass also? Or just shed fat?
 
I play hockey. I know at my age I need a few days off after a game. How taxing is playing goallie? I know its not as easy as it looks but are you soar the next diet.

Your goal is weight loss. Do you want to gain muscle mass also? Or just shed fat?
 
Well after a game it's the sleepiness that is hard more than the muscle soar...goalie is taxing but it comes in waves. You can be relax and wait for a shot for minutes but also you can have the other team in your zone and shotting at you for minutes too.

My primary gaol is to burn fat, that's why I want to be on a decent diet while doing my boxing workout, which I heard is pretty exhausting and demanding but also lots of fun. The workout is 1 hour with a pro boxer that knows it's thing. Not only he'll make us suffer but at the same time he'll show us some technique (punching bag, how to hit, placement, movement, etc).

There's a gym next room that I'll have access so i'd like to had a quick routine for my upper body, like a 30 minutes routine that would cover most upper body muscles.

So all in all, my tuesdays and thurdays for the next 3 months will be like 1 hours intense cardio boxing workout coupled with 30 minutes gym routine.
 
If you do what you are doing and watch calories and eat healthy, you'll do fine.

If boxing is once a week, I'd consider adding some running some where. Remember to take atleast one day off for recovery though.

Give it a week and see how it goes. Probably the only way rto approach it.
 
the fat-loss sticky at the top of this forum has what you need regarding diet. incidentally, it also has great information on workout routines.
 
First: Boxing training can definitely be a very efficient workout...it's harder than it looks, and a lot more fun than it looks IMO. Boxing itself isn't an efficient strength workout--it's more about technique, speed/reaction, and endurance--but if you're coming from a low base of strength, you'll definitely improve some while dropping weight (long as you're diet stays in line).

As for all your other questions: would that workout schedule be enough, what should I eat, etc...I suggest you read the fat-loss sticky as black pointed out. The term "healthy diet" is waaaaaaay too ambiguous a term when you're asking if you're going to be working out enough to lose weight. Weight loss is a direct function of [calories in - calories out], and if you want to lose 2lbs a week for the next 3 months, you'd better get wiser on how to manage your nutrition in conjunction with your exercise. The sticky is a decent place to start.

Technically, yes that schedule is enough, but only if you've tailored your diet to accomodate it. Hell, you don't have to workout at all to lose that weight; but even if you worked out 5x a week you'd still have to rely on a proper diet.
 
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Thanks guys really appreciated.
I started to read the sticky and it have a lot of great info. Think i'll find everything I need in there.

The boxing will be twice a week, plus my already twice a week ice hockey. Add to this the occasionalt hike and walks with the gf.

The thing is, I want to eat healthier that's for sure but don't want to cut the random "soul food" as I call it lol...it's fast food btw hehehh

I still want to enjoy life as I do but add the intesen training and workout so I can still do this while getting a bit more in shape.

Life's about having fun and being happy as long as possible right? 🙂
 
Agreed, you should enjoy life as much as possible. IMO, moderation is key. I was a decent athlete as a kid through high school, but I didn't know jack about proper nutrition and exercise (just did what the coaches told me to do) til I started teaching myself around 26-27yrs old. And I loved (still love) eating good food. But learning to moderate certain indulgences and understand my diet has payed dividends in other enjoyable aspects of life.

My advice is to simply try to increase your knowledge about what exactly healthy eating means...because knowledge is power. The more you understand it, the better decisions you're able to make. You don't have to cut out every "unhealthy" food you like, but incorporate them into your diet in moderation. Also, I suggest you try counting calories for a while, even if it bores you to death and you can't keep it up for more than 3 months. You'll learn a lot in the process, and it WILL help with your attempt at losing weight.
 
Thanks all, good infos and tips. I'll do my best to gather as much info as possible.

Last question: What snack/bars would you recommend getting before the workout? I want something that would give me energy so i can suffer effectively for 1 hour 😛
 
Ok i'm back from my first cardio boxing workout and after the first 10 minutes mark I was ready to let me die. I would have prefered to be stuck in an oven and slow cooked than be there doing non-stop situps, pushups, steps, jumps/crouches and the likes...

At one time I had to completely stop and lie down a bit, I was gonna puke/fade...LOL!
But I stopped in time, got back up and continued.

Next time i'm not gonna try to follow the group but follow my own pace, i'm not there to act cool and die i'm there to get in shape and live to show it 😛
 
This Billy Blanks/9th Round/etc stuff I don't buy into as best bang for buck. If it's what it's going to take to get you to exercise then that's better than nothing.

1st get your diet under control and planned. Then eat properly and exercise, diet alone is a big factor.

If I was playing hockey, I'd want strength training. You don't have to spend more than 30 mins a session and 3 to 4 times a week is fine. If you really need more cardio make one workout a 30min cardio session.
 
alkemyst said:
This Billy Blanks/9th Round/etc stuff I don't buy into as best bang for buck. If it's what it's going to take to get you to exercise then that's better than nothing.

1st get your diet under control and planned. Then eat properly and exercise, diet alone is a big factor.

If I was playing hockey, I'd want strength training. You don't have to spend more than 30 mins a session and 3 to 4 times a week is fine. If you really need more cardio make one workout a 30min cardio session.
Click to expand...

Good points but the thing is I know myself, i'm probably the definition of lazy...If I don't have a schedule appointment and especially if i'm going to have to do it alone I will quit in a couple of weeks. I have the stuff to train at home...hell I can't even simply do pushups and situps in the morning...i'm pretty pathetic in this regard.

But with this training, I have good friends that wanted to try it too, so we're 3 and it's so much more motivating and fun that I jumped on the occasion and tried it.

It's damn hard, harder than anything i've done, but it's fun and the hour goes by like minutes. I like it and we're 3 good buds that motivate each other...I can't ask for more.

Diet wise, you're absolutely right. I created a fitday account today to start monitoring my food intake and see how I do. Damn was I shocked when I thought I was doing ok. My BMR is 1884 calories. Heres what my day looks like food wise:


3 cups - Oatmeal Crisp with Almonds - 660 cal.
2 cups - Milk, skim or nonfat, 0.5% or less butterfat - 250 cal.
1 Apple, raw - 72 cal.
2 cups - Beef, stew meat, cooked, lean and fat eaten - 812 cal.
2 cups - White potato, from fresh, mashed, made with milk and fat - 435 cal.
2 granola bars, soft, uncoated, nut and raisin - 254 cal.
2 coffee cups (6 fl oz) - 4 cal.
Lasagna with meat - 1 piece (1/6 of 8" square, approx 2-1/2" x 4") - 336 cal.
1 Beer - 155 cal.
TOTAL: 2894 cal. on the fitday table...

But on the left my calorie intake for the day needed to be 2991 considering my workout.

What i'm gonna have to do is reduce my food intake the days I don't plan to do shit and get more energy the days I workout and play hockey.

It'll be hard work but i'm sure it'll pay in the long run.
 
Yeah you definitely won't be cutting on 3000 calories.

That cereal is also 1/8th a pound of sugar at 3 cups.

with your cereal at 660 cals your lasagna looks low at 336.

I don't agree with different nutrition for different days really, at least for me it doesn't work like that well.
 
alkemyst said:
Yeah you definitely won't be cutting on 3000 calories.

That cereal is also 1/8th a pound of sugar at 3 cups.

with your cereal at 660 cals your lasagna looks low at 336.

I don't agree with different nutrition for different days really, at least for me it doesn't work like that well.
Click to expand...

Yeah I know, i'll have to make changes in my everyday food routine. I want to do it and KEEP it even if I workout less.
 
Second session today. This one was more technique intense (more boxing involved) than the other but as exhausting. It was effing fun and encouraging!

The coach is a young dude that loves what he's doing and entertain everyone for the hour.

I'm so psyched right now, it's been a long time since I flet like that: energized, cranked and light spirited.

First week is done and i'm looking forward to the other 11 (maybe more after the first 3 months is done)! Next thing, which I should have done BEFORE starting an intense workout, is going to better control my food. Today was good I think...welll when I look at my fitday page.

Talking about Fitday...how accurate is it really?

Just for the record, today I entered everything I ate from breakfast to dinner: cereal (smaller portion than before, good start), 4 cups of coffees (2 am and 2 pm, no milk or sugar), 12 pices of sushi for lunch, 2 granola bars with nuts (trail mix type, 1 am and 1 pm), 1 portion of lasagna for dinner that I made a couple days ago (with low-fat cottage cheese, lean ground beef/horse meat and lots of vegetables) and 3 beers.

I added my morning ice hockey game and my evening cardio boxing workout which resulted in a 798 calories burned. Adding to this my "normal" calorie intake needed to live of 2417 calories, I needed to eat 3215 calories today. My day ended with 2166 calories total...

So with quick math i'm -1049 calories for today...is that accurate/normal?

Anyways, I know it's only the first week but i'm feeling extra good and it's really encouraging!
 
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