Discover all of Boxing's Punches, Defences, Footwork, and Strategies and Learn How to Box Today!

The Weigh In
Photo by World Series Boxing

Is the boxing weight class you are currently in, the one you should be in?

A few people have asked me if they are in the right weight class. So, here's how you find out what your ideal natural weight class is.

Boxers have pretty small amounts of body fat on their bodies. This makes perfect sense since it is their muscle that helps them perform better, not fat. There simply is no good reason to be carrying more fat on your body than what it needs unless you plan on living somewhere really really cold where the extra insulation might come in handy.

Ultimately, you want a level of body fat that is very close to what you would have if you are competing. Limiting your body fat to this level year round also prevents the drastic changes and punishment some boxers go through to make weight for a fight. If you stay in shape all the time, not only can you fight on short notice, but you will also show up in peak condition - not messed up from your weight cutting efforts.

For men, that body fat level is 9-10% and women 18-19%.

It's not easy hitting that level of body fat, but when you do, your muscles pop out all over the place and things get so much easier to do. Achieving that level may seem like an impossible task right now, especially if you have a lot more fat than that - say 28-30%, but I guarantee it is totally doable with enough consistent time and the proper nutrition plan.

Too Many Associations - The Root of Boxing's Problems

Ok all you boxing association presidents, listen up.

I just spent the better portion of my day trying to figure out exactly how all of your boxing associations work and link to each other.

What the hell are you thinking?

Who's the Champ?

In the middleweight division of just the top four most recognized associations (and most recognized is a relative term), there are 4-5 different champions:

• IBF – Daniel Geale
• WBA – Felix Sturm (and Super Champion Gennady Golovkin)
• WBC - Julio Ceasar Chavez Jr
• WBO – Dmitry Pirog

That’s like saying the Superbowl was won by Pittsburgh, New Orleans, Green Bay, New York and – yeah – maybe Seattle as well if you take x and y into account.

No wonder fans are flocking to the UFC. Because it's simple, one main driving force (the UFC) and one champion in each weight division. Fans actually have a chance at following what is going on.

Well, That's One Way...
Photo by istolethetv

How do I get a six pack has got to be one of the top questions asked on How to Box - so here is the answer...

You have probably noticed a lot of boxers with unbelievably ripped abs and you want a set too. Their six packs are literally bursting out there for all to see. And let's be frank, nothing says lean and healthy and is more attractive than a nice set of abs. Taking off your shirt can be a traumatic experience or it can be a moment to stick out from the crowd. It's no wonder that so many ab machines and gimmicks get marketed each day. Nice abs = big business.

Boxers, like bodybuilders, are masters at cutting fat off their body. They need the absolute maximum amount of muscle they can get and still remain in a certain weight class. That means there is no room for fat on their bodies. That plus the punishment of being hit in the stomach repeatedly means boxers naturally want to develop a really nice set of six pack abs (abs of steel).

I've got good news for you. You already have a six pack. If you didn't your stomach and guts would fall out all over the place. Take your fingers and push on your stomach. Feel the resistance? Your abs are in there somewhere and you were born with them. They are naturally formed into that six pack (actually eight pack) you want so bad.

Now, the hard part - but not impossible part.

Photo by nicubunu.photo

You know you'll never become a championship boxer when: (enjoy a hefty dose of sarcasm)

1. You train half assed - every training session needs a specific aim and every session needs your complete attention. Don't just go through the motions.
2. You fight at a weight near the bottom of your weight class - not a definite indicator of mediocrity, but a few pounds (of muscle) between you and your opponent translates into a lot of missed power and force
3. You assume the fetal position when the bell rings.
4. You eat at McDonalds and wash it down with a six pack twenty minutes before your fight.
5. You have your trainer fill your water bottles with vodka, or other beverage of your choice.
6. You close your eyes to avoid being hit as if not seeing the punch magically makes it disappear.

Photo by familymwr

One of your biggest advantages in boxing is being able to move. You don't have to stand still and get hit. Footwork is extremely important, but even more important is knowing what to do with your footwork once you master moving around the ring.

If you move, you can move either closer to your opponent's power or away from it. Move closer and there is a good chance he is going to use it, but if you move away from it, you nullify it. He isn't able to use it. Sounds obvious, but sometimes obvious isn't so obvious - if that makes any sense.

Anyways, if you're faced off against an orthodox boxer, they are going to be jabbing you with their left hand meaning the left side of their body is going to be closer to you. They are holding their power in the rear right hand. So what do you think happens if you circle that opponent to your left?

If you answered that you give him a better chance to hit you with a straight right - give yourself a gold star. If you didn't, let's break it down for you.

What is Intermittent Fasting?

Learn All About Intermittent Fasting

Intermittent fasting (IF) is basically a way of living where you deny yourself food for a given period of time (fasting phase) and then break the fast and eat the bulk of your calories during a certain window. For instance, if I was to follow a 19/5 IF, I would not eat or drink anything but water for 19 hours of the day and then eat all of my calories in the five hour window that follows.

It really is a lifestyle, because you quite frankly have to change the way you live in order to do this. You won't be eating breakfast or lunch like "normal" people do - and 19 hours is a long time. You only spend about 8 of that sleeping, so one of the biggest challenges is finding something to do the rest of that time when you'd normally be preparing food, eating food, or thinking about what to eat.

Will Intermittent Fasting Improve Your Boxing and Training?

The ultimate goal of the nutrition information on How to Box is to ensure that what you eat and how you eat it is going to either improve your ability to box or improve you level of conditioning by supplying more energy, decreasing your bodyfat, or increasing your muscle. So, can intermittent fasting deliver in any of those areas?

Is the Hand Quicker than the Eye?Picture by Son of Groucho

One of the How to Box members, Dennis, recently asked a question:

Is it possible to explain how the hand is quiker than the eye and how to deal with the punch you cannot see coming?. Your defence must be good of course but how do you take advantage of this physiological fact. I assume that combinations and power punching produce this knock out punch."

It's a great question, so for everyone's benefit, let's break this into two parts - whether the hand is actually quicker than the eye and then how do you see punches coming so you can defend against them or use them in your offence. I'm sure you'll agree that this is one of the more valuable "tricks" you'll learn here - I was certainly happy to finally figure it out...

A Professional Hand Wrapping

In Canada, at least, an amateur boxer is supposed to be provided with certain handwraps (bandages) when he/she arrives at a competition. They are allowed a very short piece of tape that is used primarily to hold the bandages in place on the wrist.

In professional boxing, the rules are a bit different. There, the boxer is allowed to basically make a cast out of tape and gauze that not only protects his knuckles, but also serves to turn his fists into hard mallets. The actual impact area isn't allowed to be hardened, but the entire wrist and a good portion of the fist can be made rock solid which is great for protecting the small bones in the hand.

In this video, you'll not only learn how to wrap a professional boxer's hands, but you'll get some insight into what happens when one punches someone without handwraps. Keith McKnight almost ended his boxing career as you'll see and it took reconstructive surgery on his hand to allow him to keep going.