shadow boxing for weight loss...
homem-da...@hotmail.com
eagohe...@mailinator.com wrote:
> I was wondering if Shadow boxing was an effective form of exercise to
> be used as a tool for weight loss. I've tried it a couple of times and
> at the end (try to do 3 minutes) i feel totally exhausted.
What's your height, weight, age, profession, sports activity, general
health, climate in your area, typical diet?
>
> It seems a very effective tool to deal with obesity, considering that
> its free and you dont need much space. I'm not talking shadow boxing as
> a means for self defence, just as a form of exericse. Maybe one can do
> 30 minutes of exercise via 10 rounds of 3 minute shadow boxing.
>
> Anyone have any input?Any comment will be appreciated. Thanks.
30 minutes is useless, if you want to lose fat you need to go above the
40 minute mark otherwise you're mostly tapping into you carbo-hidrates
as your energy source.
Personally I dislike aerobic exercises imensilly; treadmills,
stationary bikes, elliptical machines, rowing machines and all that,
it's boring to be on those damn things for 60-90 minutes staring at the
mirror, TV or other Gym goers. Women love that shit (they talk their
lil' heads off and sweat ever so little) but I don't find it
stimulating and it's tough to get in there day after day if it's so
boring and workouts have to be fun otherwise you'll start finding
excuses to ditch them.
I suggest you get down to the weight room and do some circuit training,
keep your reps never lower than 15 (4 to 6 sets), never rest more than
30 to 60 seconds to keep your heart rate up and do it for an hour or
more. It's a lot more fun and makes you sweat harder and faster than
any aerobic workout.
You do 6 sets of 15 reps (or more) with 6 different (that's a minimum
of 540 reps a workout) exercises never resting as you switch exercises
and never resting more than 30-60 secs between switching back to the
1st exercise (of the 6) and I garantee you'll tone up and lose weight,
unless you eat like an imbecile or have some sort of hormone problem.
I suggest you start off by sticking with machine exercises such as the
pec-deck butterfly, military machine press, power rack bench press,
leg-extension machine and so forth that way you won't have to worry
about form and just concentrate on doing the reps at a good controlled
intensity without worries of stabilizing the weight and it's easier to
ward off injuries with machines exercises. Free-weights are better for
hypertrophy and strength but that's not really what you shooting for
anyway.
I repeat do not rest too much between exercises (avoid getting into
conversation otherwise time flies) otherwise it's pointless. Bring 2
big bottles of water, sweat out, drink up and let the toxins sweat
away.
If you're too cheap to get a Gym membership there's a ton of exercises
you can do at home with no workout gear but I find it more stimulating
to workout when I'm around others. At home if you're "lazying it" it's
not like anybody will tell you to pick it up and I garantee you'll find
excuses to slack off.
Shadow boxing is good to aprimorate your pugilistic technique but you
won't sweat that much because it's a resistenceless exercise.
As for shadow boxing's hazzards and purpose, the thing about it is to
keep in mind you're trying to perfect your technique and not trying to
hit thin air as hard as you can, the most common mistake is to over
extend your elbows when working your jab which often results in
injuries to your elbow joint.
Done wrongly these explosive movements done rep after rep after rep are
actually not good for your back and joints if you're overcommiting
yourself. You're better off punching an heavy bag hundreds of times
than punching thin air as hard as you can because there's no resistance
as you continue to lunge forward as hard as you can never worrying how
your back will deal with it.
I knew a guy who teached bodycombat classes at a gym and gave 4 hours
worth of classes every day. He just shadow boxed for hours in front of
his students through 4 separate classes, the guy was a machine as he
enthusiastically punched the air thousands of times every day. One fine
day he found out he had ruptured 2 lombar vertebrae disks and his
career as a teacher was finished. He was just 21 years old (broke his
heart) and required surgery on his back and was forced to give up his
job in the fitness industry.
Shadow boxing is usually done by boxer at the end of their regular
workout to cool off (getting rid of the acummulated lactic acid) and
perfect their technique but they don't do it for half an hour (5
minutes in most cases) or with overly explosive motions nor do they
over-extend their elbows or shoulder joints when doing so.
André
pablo
<homem-da...@hotmail.com> wrote in message
news:1137358974....@g43g2000cwa.googlegroups.com...
> 30 minutes is useless, if you want to lose fat you need to go above the
> 40 minute mark otherwise you're mostly tapping into you carbo-hidrates
> as your energy source.
It depends on the individual's metabolism and fitness level. The usual 30
minute mark is a figure for orientation. Done at decent intensity level -
which does always involve profuse sweating- it will be effective, but most
people in the gym waste their aerobic effort at questionable intensity
levels, betting on the premise that doing anything is better than doing
nothing. My attitude is that when you're doing something you might as well
try to do it well as often as you can. 30 minutes is an very good average if
you're talking 5 times a week at a good intensity level. I know bodybuilders
that compete that don't do more than 30 minutes a day, and they look great.
> Personally I dislike aerobic exercises imensilly; treadmills,
> stationary bikes, elliptical machines, rowing machines and all that,
> it's boring to be on those damn things for 60-90 minutes
You don't need to be. Crank up the intensity level. That is waay too long. I
do 30 minutes as an average, with some 45 sessions thrown in biweekly and
the occasional marathon session thrown it at very random times. Like many
things, the key is to shock your body with changes and variation. Surprising
your body with an effort it's not used to is what training is all about.
Keep the aerobic menu very varied so it does not get boring (because it damn
well can). I *never* do the treadmill because I'd much rather truly run, and
I go run by the beach on a bi-weekly basis at least. Throwing the occasional
sprint in. Other than that, I do the stairmaster and bike at at home (we
have a nice homegym, one of the best investments in my life), and in the gym
I go for the elliptical trainer and the stairs, the latter being utter and
total killers. I always do my cardio at very high intensity, after 20
minutes I am dripping sweat out of every pore, and the key is to get your
heart rate to the right level based on your overall fitness.
> Women love that shit (they talk their
> lil' heads off and sweat ever so little)
No, the ones that know what they're doing sweat just as much as we do, and
in fact many women go for cardio intensity levels that I find amazing. My
wife cranks up the starimaster to a level I can't, and keeps going like a
hamster on its wheel for 45 minutes. Pretty amazing. She's also a better
jogger than I am, even though I am the much faster runner over moderate
distances. We play tennis once a week, and she is the better strategic
player, so she'll merely work on tiring me out (and thereby breaking my
accuracy) hitting balls from the line like an android. Our tennis court
battles are legendary, however my victories are few and inbetween. I think
by nature women may be better aerobic athletes than we men are, but I don't
think they've fully discovered it yet.
> I suggest you get down to the weight room and do some circuit training,
> keep your reps never lower than 15 (4 to 6 sets), never rest more than
> 30 to 60 seconds to keep your heart rate up and do it for an hour or
> more.
Well, I'd agree, but I think at that intensity level on most days even
bodybuilders will be running low on fuel after 45 minutes. At some point in
time you have to go for a longer rest, *if* you're truly doing sets to
failure. Over the last few years, the 10-12 set per muscle group is stuff
that even beginners feel they have to do because their personal trainers
read it somewhere in M&F, however then they compromise their intensity
levels. I think for most people doing 4 sets at full intensity for every
major muscle group in every workout (which can be done in an hour) is far
more effective overall. 5 times a week. Throw in 2 cardio sessions. Eat
well. You'll see awesome effects within a few months.
> You do 6 sets of 15 reps (or more) with 6 different (that's a minimum
> of 540 reps a workout)
Doing an overhead calculation, I saw I do at most ~320 reps per workout.
Perhaps that is why I have never burned out and have kept it up for, well,
many years. In my opinion, the worst thing people do when working out is
going berserko - it leads to burn-out and exhaustion. In fitness magazines
these days, I often read this crap about "[insert bodybvuilding star]
shoulder routine", and off they go listing 20-something sets for a workout.
That is bullshit unless you're a professional, and utterly unnecessary to
look bodybuilderish. But people will try to copy it, and wind up giving
weight training up. I say hit a muscle group 3 times a week hard with 6
sets, other than that do 2-3 sets on off days, keeping up an average of 4
full intenstity sets per muscle group. I don't think you need much more to
look great. Keep variation up, surprise yourself, surprise your body. I
actually always go to the gym with a very flexible workout plan, and go
improvise based on the way I feel and my body is responding, always aware of
the workload I have to get done over the course of the week.
> I suggest you start off by sticking with machine exercises such as the
> pec-deck butterfly, military machine press, power rack bench press,
> leg-extension machine
I totally agree that for most people on a fitness quest machines are a
better option than free weights. Make sure you can do at least 12 *clean*,
controlled reps, and then the machine takes care of the fact you can't hurt
yourself. I personally use machines extensively. When I do free weights I do
them early on, and because I once broke an elbow badly the machines do not
work for me when I do biceps, because my left elbow works at a weird angle.
> If you're too cheap to get a Gym membership there's a ton of exercises
> you can do at home with no workout gear but I find it more stimulating
> to workout when I'm around others.
Many studies prove that being around other people makes us work out harder
(unless people waste their time socializing). I do stuff at home, but it's
stretching and other laid back stuff. There is now way I can get the
intensity level in unless I go to the gym (in the house, in my case, or
where I have a mambership, because even though I have a nice gym I totally
like to work out around other people several times a week, never mind the
fact I seldom talk to them more than a few sentences).
> Shadow boxing is good to aprimorate your pugilistic technique but you
> won't sweat that much because it's a resistenceless exercise.
It is too one-sided, that is the problem. It is fun, thus incorporate it,
grab 10lbs weights and go for it, however do other stuff as well. Just
shadow-boxing is too specialized.
...pablo
Chris Tsao
>Done at decent intensity level -
> which does always involve profuse sweating- it will be effective, but most
> people in the gym waste their aerobic effort at questionable intensity
> levels, betting on the premise that doing anything is better than doing
> nothing.
Bobbing and weaving under and around a string is good for my gut
because it hurts my stomach muscle badly, but it's not gonna make the
gut go away like situps would, so it's first worth a bunch of tries at
deluding myself that it might.
>My attitude is that when you're doing something you might as well
> try to do it well
Exactly. But ... sometimes it's worth it to just give a half-hearted
effort a few times, in case it'll work. One can always do it right
after failing.
homem-da...@hotmail.com
pablo wrote:
> <homem-da...@hotmail.com> wrote in message
> news:1137358974....@g43g2000cwa.googlegroups.com...
> > 30 minutes is useless, if you want to lose fat you need to go above the
> > 40 minute mark otherwise you're mostly tapping into you carbo-hidrates
> > as your energy source.
>
> It depends on the individual's metabolism and fitness level.
It depends on a TON of things, needless to say I had to generalize
otherwise the post would be 25 pages long if I went into detail on what
affects one's metabolism.
The usual 30
> minute mark is a figure for orientation. Done at decent intensity level -
> which does always involve profuse sweating- it will be effective, but most
> people in the gym waste their aerobic effort at questionable intensity
> levels,
Correct.
betting on the premise that doing anything is better than doing
> nothing.
Very much correct.
My attitude is that when you're doing something you might as well
> try to do it well as often as you can. 30 minutes is an very good average if
> you're talking 5 times a week at a good intensity level.
I consider that a start towards an effective way to shed weight but
doing that alone isn't enough. I agree that beginners should start slow
otherwise they'll just be depressed by how much work is necessary and
quit.
I know bodybuilders
> that compete that don't do more than 30 minutes a day, and they look great.
>
Their diets are different than your average Gym goer. They also take
fat burning suplements and already sweat quite a bit during their
weight-lifting workouts and let's not compare off-season diets to
contest time diets.
> do 30 minutes as an average, with some 45 sessions thrown in biweekly and
> the occasional marathon session thrown it at very random times. Like many
> things, the key is to shock your body with changes and variation.
Agreed, that goes for weight-lifting routines too, often I see idiots
do the same old thing for years on end and then are surprised by the
plateau they've hit, any time I'm bored I switch something even if it's
as simple as the order in which I do the exercises, we need some
variation to keep us motivated.
Surprising
> your body with an effort it's not used to is what training is all about.
> Keep the aerobic menu very varied so it does not get boring (because it damn
> well can). I *never* do the treadmill because I'd much rather truly run, and
> I go run by the beach on a bi-weekly basis at least.
Running on the sand? Barefoot or not? Do you tape your ankles.
Throwing the occasional
> sprint in. Other than that, I do the stairmaster and bike at at home (we
> have a nice homegym, one of the best investments in my life), and in the gym
> I go for the elliptical trainer
Very good choice, the eliptical trainer is a great machine, 2 very
enthusiastic thumbs up.
and the stairs, the latter being utter and
> total killers. I always do my cardio at very high intensity, after 20
> minutes I am dripping sweat out of every pore, and the key is to get your
> heart rate to the right level based on your overall fitness.
>
How often do you measure your sistolic and diastolic levels?
> > Women love that shit (they talk their
> > lil' heads off and sweat ever so little)
>
> No, the ones that know what they're doing sweat just as much as we do,
I'm reffering to the 40 year old socialite types that are convinced
they are there to work out but if you push them they just want to take
it easy and chat about last night's soap opera episode, their husbands
not caring about them or why their barber won't do Fifi and Lulu and
new doggy-do, etc. Mostly these women want companionship and somebody
to talk to while SLOWly working out.
My experience is that a PT has to be as much a priest, psychiatrist,
friend, counselor as he is a fitness instructor. Sometimes even more
than just a "friend", especially people new to the industry fall prey
to this because they are afraid to lose their new found job if they say
no to these women.
BTW, have you ever noticed how the gay men couples at the Gyms always
look exactly alike? They dress and style themselves like twins, it's
freaky as hell, same workout gear, same haircut, same tattoos, same
earrings, most are even the same height and body type, freaky.
and
> in fact many women go for cardio intensity levels that I find amazing. My
> wife cranks up the starimaster to a level I can't,
Well, that's another story. One thing is Super Pablita another thing is
the rest of womankind.
and keeps going like a
> hamster on its wheel for 45 minutes. Pretty amazing. She's also a better
> jogger than I am,
Your nipple ring is weighing you down, dude.
even though I am the much faster runner over moderate
> distances.
Yes, we remember your amateur boxing career.
We play tennis once a week, and she is the better strategic
> player, so she'll merely work on tiring me out (and thereby breaking my
> accuracy) hitting balls from the line
You cannot be serious!?
like an android. Our tennis court
> battles are legendary, however my victories are few and inbetween.
Your amateur boxing career springs to mind again.
BTW, the correct term to describre your wife is gynoid not android.
I think
> by nature women may be better aerobic athletes than we men are, but I don't
> think they've fully discovered it yet.
Maybe a study over differing ammount of white a red muscle fibers in
men and women will help you.
>
> > I suggest you get down to the weight room and do some circuit training,
> > keep your reps never lower than 15 (4 to 6 sets), never rest more than
> > 30 to 60 seconds to keep your heart rate up and do it for an hour or
> > more.
>
> Well, I'd agree, but I think at that intensity level on most days even
> bodybuilders will be running low on fuel after 45 minutes. At some point in
> time you have to go for a longer rest, *if* you're truly doing sets to
> failure.
One thing is what I do (5 sets per exercise, last 2-3 to failure),
another is what I'm recommending to this novice who almost certainly
will not go to failure.
Over the last few years, the 10-12 set per muscle group is stuff
> that even beginners feel they have to do because their personal trainers
> read it somewhere in M&F,
Muscle &Fitness? Now that hurt, that hurt bad. I can't stand that or
Ironman Magazine.
>
> > I suggest you start off by sticking with machine exercises such as the
> > pec-deck butterfly, military machine press, power rack bench press,
> > leg-extension machine
>
> I totally agree that for most people on a fitness quest machines are a
> better option than free weights. Make sure you can do at least 12 *clean*,
> controlled reps, and then the machine takes care of the fact you can't hurt
> yourself. I personally use machines extensively. When I do free weights I do
> them early on, and because I once broke an elbow badly the machines do not
> work for me when I do biceps, because my left elbow works at a weird angle.
>
> > Shadow boxing is good to aprimorate your pugilistic technique but you
> > won't sweat that much because it's a resistenceless exercise.
>
> It is too one-sided, that is the problem. It is fun, thus incorporate it,
> grab 10lbs weights and go for it, however do other stuff as well. Just
> shadow-boxing is too specialized.
>
Tell Super Pablita that Portugal's own Bobby Riggs is seriously
considering showing up at your door step and issuing her stern a
challenge. At what time a day are you not home?
André
homem-da...@hotmail.com
Chris Tsao wrote:
> pablo wrote:
>
>
> >Done at decent intensity level -
> > which does always involve profuse sweating- it will be effective, but most
> > people in the gym waste their aerobic effort at questionable intensity
> > levels, betting on the premise that doing anything is better than doing
> > nothing.
>
> Bobbing and weaving under and around a string is good for my gut
> because it hurts my stomach muscle badly, but it's not gonna make the
> gut go away like situps would,
Chris, situps won't make your stomach go away at all, only dieting will
do that. You can do 10.000 situps a day and get very strong abdominal
muscles but if your body fat is still high it won't make a difference
in your appearance.
I never do situps at all, neither do I do leg raises nor crunches, my
BF level is about 8% and I have a very defined stomach but that has to
do with the fact I workout 90 minutes a day 5 times a week and watch
the ammount of carbs I eat.
Situps are important for a boxer but it's not because of the apperance,
it's because taking shots to your midsection hurts, particularly your
obliques and lower back have to be strong when you get in there with a
body puncher but if you get hit cleanly in the liver it's "adios
muchacho".
André
Juan Vazquez
news:1137424619.3...@g49g2000cwa.googlegroups.com...
>BTW, have you ever noticed how the gay men couples at the Gyms always
>look exactly alike? They dress and style themselves like twins, it's
>freaky as hell, same workout gear, same haircut, same tattoos, same
>earrings, most are even the same height and body type, freaky.
hahahaha
You made me remember the Woody allen phrase:
- When gay people get into a relationship they inmediately double their
wardrobe.
But, on the serious subject:
- If you are not hungry, you don't loose weight.
hehe
And if you get hungry and nervous, control it eating proteins instead of
carbs.
Exercise won't hurt. But exercise or shadow boxing is useless without a
diet.
Mind you, I lost almost 10 kgs on some three months (98 down to 88 kgs),
controlling the carbs. Low carbs, low fat diet, plenty of protein and lot
of walking and hill climbing.
And I have maintained my weight of 88 kgs for almost 2 years now.
JV
Ken Overton
>
> Exercise won't hurt. But exercise or shadow boxing is useless without a
> diet.
And vice versa.
markva...@yahoo.com
Ah, so as long as I'm too lazy to exercise I can continue to visit the
vending machine, keep putting down a bottle of wine or 3-4 beers a day,
and continue indulging my turophilic ways?
100% Isento De Toxinas
You're English? I was under the impression you were Dutch?
André
markva...@yahoo.com
I'm certainly not English, and my ties to my Dutch surname are tenuous
at best. I don't even like admitting that much in this area, as the
Dutch in Lynden are a stodgy bunch. I can, however, recommend a good
"cafe" or two in Amsterdam.
At any rate, my regimen of burpees and 3 mile walks seem to adequate
for keeping most of the flab off.
ken.o...@gmail.com
>
> Ah, so as long as I'm too lazy to exercise I can continue to visit the
> vending machine, keep putting down a bottle of wine or 3-4 beers a day,
> and continue indulging my turophilic ways?
Neither OR nor XOR logic would lead to your conclusion, so I'd say my
comments may not apply to an arbitrary logical set of your choosing.
Or an illogical one.
pablo
<homem-da...@hotmail.com> wrote in message
news:1137424619.3...@g49g2000cwa.googlegroups.com...
>> .. even though I am the much faster runner over moderate
> > distances.
>
> Yes, we remember your amateur boxing career.
I got to admit, I laughed *hard* about this one. Great comeback. I love it
when I walk open into it, and get a good one in, serves me right. :-)
> Tell Super Pablita that Portugal's own Bobby Riggs is seriously
> considering showing up at your door step and issuing her stern a
> challenge. At what time a day are you not home?
Bobby Riggs, eh? Which reminds me, whatever happened to the challenge
McEnroe issued to the Williams sisters?
...pablo
Chris Tsao
Thank you. I didn't know that. What about doing situps combined with a
diet of salad, 120-calorie diet shakes, popcorn and oatmeal, and meat
once every two days or so? I'm hoping to get rid of my gut that way. I
always wondered how Tony Tubbs absorded body blows.
Chris Tsao
What about doing situps combined with a
> diet of salad, 120-calorie diet shakes, popcorn and oatmeal, and meat
> once every two days or so? I'm hoping to get rid of my gut that way. I
> always wondered how Tony Tubbs absorded body blows.
I neglected to mention going to boxing school and hitting the heavybag
and shadow boxing jumping rope and whatever else they make me do
combined with the above. My stomach won't go away. This is my new plan.
Chris Tsao
I already broke my diet with three baccon eggs and chees coissant
sandwiches. I will start my diet tomorrow.
100% Isento De Toxinas
I hear Sanity Cruizer's favourite song to listen to when trying to diet
is Annie Lennox's "When Tomorrow Comes".
André
100% Isento De Toxinas
pablo wrote:
> <homem-da...@hotmail.com> wrote in message
> news:1137424619.3...@g49g2000cwa.googlegroups.com...
>
> >> .. even though I am the much faster runner over moderate
> > > distances.
> >
> > Yes, we remember your amateur boxing career.
>
> I got to admit, I laughed *hard* about this one. Great comeback. I love it
> when I walk open into it, and get a good one in, serves me right. :-)
You're a good guy, Pablito. Sometimes you come off like a middle aged
French waiter working at a GOP convention but other than that you're
okay.
> > Tell Super Pablita that Portugal's own Bobby Riggs is seriously
> > considering showing up at your door step and issuing her stern a
> > challenge. At what time a day are you not home?
>
> Bobby Riggs, eh? Which reminds me, whatever happened to the challenge
> McEnroe issued to the Williams sisters?
>
He could not be serious!?
André
markva...@yahoo.com
ken.o...@gmail.com wrote:
> markva...@yahoo.com wrote:
> >
> > Ah, so as long as I'm too lazy to exercise I can continue to visit the
> > vending machine, keep putting down a bottle of wine or 3-4 beers a day,
> > and continue indulging my turophilic ways?
>
> Neither OR nor XOR logic would lead to your conclusion,
Neither should have! Didja try any other operators? (And, Freshman
Logic class stuff aside, didja get my point?) :-)
ken.o...@gmail.com
I thought you were just making a Groucho Marxism.
What I was saying was that it's more common for me to see people making
the mistake of dieting without exercising and expecting to lose weight
than seeing people exercising without dieting etc. And I'd bet the
people exercising without dieting are probably healthier than the other
group (within reason, of course).
The Sanity Cruzer
news:1137587419.3...@g47g2000cwa.googlegroups.com...
>I hear Sanity Cruizer's favourite song to listen to when trying to diet
is Annie Lennox's "When Tomorrow Comes".<
Actually, my favourite song to listen to when trying to come is Annnie
Lennox's "When Tomorrow Diets".
André