Hello everyone!
At little background on me, as a teenager and college student I was a dedicated athlete. In my teens I played baseball and basketball, and in college I boxed for a small ghetto gym in South Seattle. Which was the most rewarding and challenging sport that I’d always recommend to everyone.
Once I started working non-stop (10-12h days, 6 days a week) for a construction company in Seattle as a PE I lost all work out motivation, was eating out every single day, and gained weight at an extremely fast rate. I also have a dog, who I have to exercise and it takes a lot of time.
I’ve since quit that job and am now enrolled in a program at UW to get a MBA along with my engineering degree, and I have my life back. I plan to stay in contracting but move to financial operations or estimating, so I don’t have to put out fires all fucking day every day.
Being a boxer I know how to cut weight very efficiently. I’m going to break down my weekly routine so those that are interested can follow along. I’ll be posting pictures month to month. I’ll be using a standard gym and equipment that everyone can do.
These are intensity focused exercises. No rested heart rate at any point while working out, I’m going to tell you how. This IS NOT a healthy manner to lose weight and this IS NOT how you get maximum muscle gains. However, people want the fastest way to cut weight, and as a boxer I can help provide it.
Cardio: Running, and jump-rope ONLY. If leg injury occurs swap to row or swimming, if you don’t know proper form ask a trainer. (You can fuck up your back on a rowing machine)
Lifts: Leg and core focus, fast-twitch, polymeric exercises (focus on vertical and burst speed)
“Fitness routine:”
“Every time I say jump rope it’s 20-30 minutes, 2 minute 30 second intervals, 30 second rest. If this becomes easy you need to push yourself with the rope harder, not increase the time spent jump roping, remember INTENSITY focus. “ “When I say run a mile, I mean sprint it as hard as you fucking can, puking after this the first week means you’re doing it correctly, we aren’t going for distance we are going for speed”
———— With jump rope between all lifting sets
Sunday’s: Run mile, Jump rope. This is considered your rest day. We won’t be resting from cardio.
Monday’s: Run mile, jump rope, Deadlift, and assorted back exercises
Tuesday’s: Run mile, jump rope, Chest core lifts, and assorted arm exercises
Wednesday: Run Mile, jump rope, Power cleans, plyometric exercises (box jumps, jumping in place, burst exercises)
Thursday: Run Mile, jump rope, Squat, assorted core exercises
Friday: Run mile, jump rope, Deadlift, assorted back exercises
Saturday: Run mile, jump rope, (insert least exhausted muscle group here), plyometric exercises
————
Nutrition:
Nothing but vegetables and white meat chicken breast.
This is the hardest part of this entire thing, but easily the most important. If you follow the the workout guide you’ll hate your life for a bit but you’ll see results so quickly you’ll be obsessed with the gym within the first two months. Not eating 4000 calories a day on this routine is hard, let alone dieting still. It’s why cutting like this isn’t healthy for you, and why boxers inflate after fights and cutting.
————
Jumping rope is an art of footwork and balance, keep yourself motivated and show off a bit by learning these moves:
https://m.youtube.com/watch?v=xt8Z14yYjn0
Learn foot to foot, then cross, then side to side and you’ll be looking like a boss. I love it.
Always feel free to add whatever you want to this routine, be the most active and intense person possible. One recommendation is playing basketball, it’s a great jumping rope substitute.
Occasionally I’ll take a few days of easy workout and no lifting to get my muscle strength back.
Edit 1: grammar, spelling
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