Common Sense Boxing Diet. Learn how to eat right to fight harder, gain lean muscle weight, burn fat, or just look sexy! This isn’t just a boxing diet plan, it’s a common sense diet plan for anybody to feel and look like a champ! A NOTE TO THE READERS: I’m hardly an expert on nutrition or dieting. I barely know how to cook! HOWEVER, I did speak to boxing coaches, personal trainers, fighters, doctors, one nutritionist, and even friends that lost weight. ![]() If there was anybody that could teach me anything about dieting, I made sure to ask them. Most importantly, I made sure that everything the experts told me did not conflict with anything my trainers told me. The following is a combination of their knowledge and my own personal experience. Boxing Diet for Lifelong Health. Fortunately for me, boxing was my catalyst to seeking healthy food. ![]() Transcript: Are Calcium Supplements Safe? In 12 short years, government panels have gone from suggesting widespread calcium supplementation may be necessary to. Protein is extremely essential, super satiating and amazingly anabolic. ![]() I went off the diet for a bit when I traveled Indonesia and Vietnam, but I continued to take whey protein (morning, afternoon, night). I was born with fast metabolism and stayed skinny my whole life. It wasn’t until I tried boxing that I saw the difference between looking in- shape and being in- shape. You must eat well to perform well and it was then that I realized the true value of good nutrition. If it wasn’t for boxing, I might have eaten junk food for the rest of my life. Poor Dieting Habits of the Modern Lifestyle. I blame recent technology and modern society for creating busier lives and contributing to poor eating habits. It is more convenient, socially and personally rewarding to eat crap as we maintain busier lifestyles in school, work, or training. Time- crunched days often lead to frequent periods of starvation and over- eating. Diet conveniences come in the form of junk food or restaurants more focused on providing a “dining experience” than actual healthy food. The only thing most people know about healthy dieting is “fat is bad and avoid junk food” and yet the average person today eats more junk food and fat foods than ever before. Proper dieting has become quite the mystery over the years. I’m not sure how it came to be that we humans have lost our ability to eat intelligently, something we were born to do naturally. The way I see it, successful marketing has been repackaging the same facts about proper dieting over and over again to be resold to the poorly- informed (and overly self- conscious) public. I’ve heard of the protein diet, the atkins diet, the vegetarian diet, the high- carb diet, the low- carb diet, and the SLOW- carb diet. I’ve been a successful athlete my entire life without ever following any of those. At worst, these diets restrict your food intake to ridiculously small amounts. These crazy diets work for a little while, until your body suffers from starvation or deficiencies in essential nutrients. At best, these diets are simply a new name for a good old fashion healthy diet! I don’t need to reinvent the science of nutrition. The secret to eating right has more to do with common sense than all the science in the world! Dieting Common Sense: You need to eat everything. ![]() Carb, protein, fats — they’re all essential to your body; the key is moderation. You need to eat at the right time. Don’t starve when your body needs energy, and don’t over- eat when you have enough. Timing your meals allow you to stay full on less food. Your diet should fit your needs. ENGN® has been designed to fuel all athletes whether you are a track star, bodybuilder or action sports athlete ENGN® will fuel you.
Diets are not one- size- fits- all. Everyone’s bodies, lifestyles, diets, and dieting goals are different. A weight loss diet for one person might lead to weight gain for another. Healthy dieting requires: TIMING (of meals)VARIETY (of foods)BALANCE (of nutrients)MODERATION (of portions)The Boxing Diet. As a fighter, eating properly increases your performance, decreases your recovery time, while maintaining a lean (and sexy) body weight. Boxers need more nutrients than the average person to workout, develop and repair the body. A boxer’s diet must: provide energy for physical performanceprovide nutrients for rapid muscle developmentdecrease body fat. The boxing diet varies from a normal diet in that you have to center your diets around your workouts. You need nutrients to fuel the intense workout and begin recovery right after. Eating around the workout is what makes the boxer’s diet so hard. It’s easy to under- eat and end up starving during your workout or over- eat because you feel so hungry after the workout. It’s not enough to say that “an athlete requires more nutrition than the average person.” Managing the boxer’s diet is TRICKY! There’s timing, calculation, and balance involved! The boxer has to eat more, without over- eating! WHEN to Eat. Knowing WHEN to eat,is as important as knowing WHAT to eat. Our #1 problem is figuring out when to eat. Fruits are good, junk foods are bad, etc) If you’re eating healthy but still not losing weight, it’s probably your timing that’s off. If you don’t eat at the right time, it matters very little whether you eat healthy or not–because the food gets transformed into fat anyway! The #1 diet problem. Not eating when the body needs food,and then over- eating when finally eating. If you wait till your stomach is grumbling, your body is already starving (decreased energy and recovery rate). Extreme hunger is usually countered with the next diet mistake, over- eating, which increases fat storage. One mistake usually leads to the other, putting your body in a vicious cycle of starvation (decreased metabolism) followed by periods of over- eating (fat gain). Good diet plan of 6 meals a daysmaller meals keep you energized and full throughout the daysnacks keep you from starving during long workouts and in between mealssmaller meals keep your metabolism high while avoiding over- eating. Eating smaller meals more closely matches your body’s energy use. Your biggest meals are in the mornings and the one before your workout. Smaller meals keep you satisfied without putting extra calories into you. Small Meals a Day. Eating 5 to 6 small meals a day is the best advice I can give and it really works. Boxers looking to make weight follow this religiously. Every friend I’ve had that lost 5. If there is anything you learn from reading this guide, let it be this one: Eat 5 to 6 small meals a day! My friend explained meal- timing in these simple terms: Start eating before you get too hungry. Stop eating before you get too full. Biggest Meal in the Morning. Breakfast is the most important meal of the day. It’s the first supply of nutrients for your day and kickstarts your body’s metabolism. Once you have a full breakfast, you can make it through the rest of the day on smaller meals to avoid getting hungry. Don’t be silly and skip breakfast as part of your weight loss plan. This leaves you hungry and sends your body into starvation mode (decreasing metabolism), making it stingy for energy and storing everything you eat as fat. You You need to have energy to start your day; you need to eat good breakfast. Breakfast AFTER Your Morning Run. If you do your runs in the morning, it’s best to eat breakfast after that. First off, running on a full stomach is a terrible idea. Secondly, running on an empty stomach helps you lose weight because your body will be burning off stored fat instead of the food you ate that day. It’s not necessary to do your runs in the morning, but the common belief is that it burns off fat stored from the previous night and energizes you for the day. The Pre- Workout Meal. Aside from breakfast, the workout meal is the second and only other big meal on your training day. It has to fuel your intense workout without going overboard and storing fat. You should eat 2 hours before the workout. The workout meal should be big enough to sustain your whole workout. If you’re doing a 3. If you’re like me and spend 5 hours sweating non- stop in the gym, you need a big meal. Eat light foods so that you’re not training with a half a steak still digesting in your stomach. Eating within 3. 0 minutes of your workout triggers your body’s recovery phase immediately. A boxer needs only 2 big meals a day at most; One for breakfast and another 2 hours before training. NOTE: if your workout comes early in the day, it is possible to have just one big meal. You would use the same big meal as your breakfast and pre- workout meal. Smallest Meals at Night. Later meals in the day should be kept small so that you’re not going to bed starving, but also not sleeping with unused calories. Eating before sleeping is one of the easiest ways to get fat. Your biggest meals (like breakfast and before workout) come earlier so that you have all day to burn off the calories. WHAT to Eat. This is probably the most common subject of dieting. What should I eat? The nutrients you need in large quantities are: water (essential, vital to living)carbs (for energy)protein (muscle growth & recovery)fats (vital to organs, secondary energy source)Then comes nutrients you need in small quantities: vitamins & minerals (boost immune system, support cell growth, organ functions, healthy skin, strong bones)fiber (move food through digestive system, keeps your digestive system running smoothly–helps you eat less)Basically, you need everything. Eating a wide variety of foods is key to proper functioning, growth, repair, and maintenance of your body. Deficiencies, excesses, and imbalances in diet will lead to reduced physical performance, illness, and many other negative impacts on health. Now let’s review the different types of nutrients: Water. Water is the most vital substance in your body; you need water to live. Over 5. 0% of your body weight is made up of water. From an athletic standpoint, you need water to replace fluids lost through sweating. Water: transports oxygen & nutrientsremoves waste & toxinsregulates body temperaturefacilitates digestionendless more important bodily functions. It’s no surprise that you will die sooner from dehydration than from starvation. You must drink water all the time. There is no substitute for water, not even Powerade. I recommend serious boxers to drink 2- 3 gallons of water per day, spread out into 1 cup every hour, starting with one right when you wake up and ending with one right before you go to bed. How To Get Ripped & Cut: Diet & Workout Guide. While I spend most of my time educating people about sustainable approaches to getting a lean, strong, healthy physique., I do have an interest in the extreme of body transformation, or how to get ripped. Why should you listen to me? I’ve achieved a ripped physique (photos on this page are of me) and helped guys with even “bad” genetics get ripped too. So not only does getting ripped take a ridiculous amount of effort and discipline, but the extreme is that it may not be healthy either. Let me give you an example: Let’s say there’s a guy Mike who weighs 1. Get Ripped Variable #2: Cardiovascular Activity. Similar to the amount of carbohydrates you eat, the amount of cardio you complete to lose the excess fat depends on your genetics. While I didn’t cover all the minutiae for how to get ripped, if you focus on the key elements I outline above, you will be able to achieve the very rare “ripped” physique. Want to follow a proven program to get ripped? Then check out my 1. Week Body Transformation Program. The protein should (or could) stay roughly the same. As in all Low Carb diets the key is to eat low carbs to try to get the blood sugar levels on a stable and low level. With low blood sugar less insulin is “produced” and less fat is stored in your body. The body uses the fat as fule instead of carbs and if you are overweight you starts loosing body fat. I will not go deeper into the scientific parts of this diet. I am a practical guy and I will focus on what to eat and how to prepare it. Andreas Eenfeldt (the Diet Doctor) has a blog with a lot of detailed information about the theories behind the low carb diets and especially LCHF. Please visit his site for more information. You can find the link to the right side amongst the other good links to pages in English I try to visit as often as I can. Benefits from Low Carb diets. If you are starting on a heavy overweight you will most probably loose a lot of weight if you follow a “strict” LCHF diet. Aside from weight loss a lot of people experience several other health benefits. Diabetes (some ends up with no medication at all!), allergies gets better, a lot of digestive problems gets better, mood swings gets better (no blood sugar issues) etc. I have not really experienced any other health benefits than weight loss and one reason is that I actually had no health issues before I started with LCHF? Well it is really individual what level you need to go to to get the weight loss and other health benefits. I would say that the goal should be below 2. This is for weight loss. For the health benefits you can probably be a little more “liberal” with the carbs but I would not recommend anyone to go above 5. My LCHFWhen I am coaching people I always want them to start as low as possible. If you have the level set at 5g you can “afford” to get a little higher sometimes. If you set your level at 2. I also thinks that it is easier to control your shopping and eating when aiming really low. There are never any discussion on what to eat or if this and that are allowed. It’s kind of “cleaner” to go really low. What to eat and what not to eat. I will try to make a really short list of “do eats” and “don’t eats”. The best way to get the idea is to follow my blog and see what I eat and not focus so much on what I do not eat. It’ really not that hard.
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