12 week ‘Zero to Hero’ boxing fitness and weight loss program

Introduction
About the course
8 Topics
Building the ultimate boxers physique
Getting you ‘fighting fit’
Making your target fight weight
Equipment needed
Mastering your diet
Overview of the course
About the author
Additional support
Lean muscle mass
Understanding lean muscle mass
2 Topics
What is lean muscle mass?
Calculating lean muscle mass
The science behind weight loss
The simple science behind weight loss
7 Topics
Calories in vs Calories out
Calculate your total daily energy expenditure
How long does it take to lose 1lb of fat
Calculate your calorie target
Calculating additional calories burnt though exercise
Using an electronic activity tracker to monitor calories burned
Why exercise at all? Is it not simply easier to modify my diet?
Calorie intake - Nutrition
About Nutrition
11 Topics
Water and Fluids
Calculating Macro nutrients
Meal Frequency
Portion control
Your first nutrition action steps
Creating your meal plan
The Insulin reaction
Macro Nutrients
Micro Nutrients
Meal Composition
Nutrition for building muscle
Fitness and exercise
Physical fitness basics
6 Topics
Components of physical fitness
Energy systems
Aerobic energy
Anaerobic energy
PCr – ATP energy
Energy systems and muscles
How to improve fitness
2 Topics
How to improve fitness
The principles of fitness
Increasing strength and building muscle
Increasing strength and building muscle
9 Topics
What is muscle and how does it operate?
How to improve strength
How to build muscle size – Hypertrophy
The different types of strength
Different functions of muscles
Different types of muscle contractions
Muscles and co-ordination
Strength training for boxing
The effects of strength training
The Boxing Evolution fitness and nutrition apps
The Boxing Evolution fitness and nutrition apps
3 Topics
Loading up the 12 week workout plan on the app
The Boxing Evolution fitness and nutrition apps
Using the nutrition app to calculate calories
Getting started - Your action plan
Knowing your starting point
3 Topics
Set a goal using the SMART method
Body composition basics
The importance of rest and recovery
Fitness tests
10 Topics
Test 1. The Bleep test
Test 2. The 1 mile walk/run
Test 3. 400 meter run
Test 4. 100 meter sprint x 3
Test 5. Number of straight punches in 1 minute
Test 6. Maximum number of pushups
Test 7. Number of sit ups in 1 minute
Test 9. Total number of punches in 10 seconds x 3
Scoring sheet for fitness tests
Test 8. Number of squats in 1 minute
Introducing the 12 week challenge
Introducing the 12 week challenge
3 Topics
The fight of your life – meet your opponent ‘Bellie Bellerson’
Join the Boxing Evolution private online training Facebook group
Building the motivation – vison of the future
Your training program breakdown
4 Topics
Strength and conditioning routine
Sets and reps
Warming up
Your training program breakdown
Fight Camp - Week 1
Fight camp – Week 1
7 Topics
Building a cardio base
Monitoring your diet
Boxing stance and guard
Psychological tip – taking that first step
Boxing skills – punches
Cardio workout 1 (Week 1)
Cardio workout 2 (Week 1)
FIGHT CAMP - WEEK 2
Fight camp – Week 2
9 Topics
Evaluating your diet
Creating your shopping list
Psychological tip – The importance of discipline
Neurological stimulation
Boxing skills – Jab/Cross
Boxing skills – Hook/Uppercut
Boxing skills – Punch combinations
Cardio workout 1 (week 2)
Cardio workout 2 (week 2)
Fight Camp week 3
Fight Camp – Week 3
7 Topics
Progress tracking
Taking training up a notch
Boxing Footwork – Moving forwards, backwards, left and right
Boxing footwork – Circling
Cardio and strength workout 1 (week 3)
Cardio and strength workout 2 (week 3)
Boxing workout 1 (week 3)
FIGHT CAMP WEEK 4
Fight camp week 4
5 Topics
Boxing footwork – bouncing
Boxing footwork – pivoting
Cardio and strength workout 1 (week 4)
Cardio and strength workout 2 (week 4)
Boxing workout 1 (week 4)
FIGHT CAMP - WEEK 5
Fight camp week 5
6 Topics
Putting boxing skills together with shadow boxing
Boxing skills – Defences
Cardio and strength workout 1 (week 5)
Cardio and strength workout 2 (week 5)
Boxing workout 1 (week 5)
Boxing workout 2 (week 5)
FIGHT CAMP - WEEK 6
Fight camp week 6
7 Topics
The step back
The lay back
Cardio and strength workout 1 (week 6)
Cardio and strength workout 2 (week 6)
Boxing workout 1 (week 6)
Boxing workout 2 (week 6)
Taking training up another notch – Anaerobic intervals
FIGHT CAMP - WEEK 7
Fight camp week 7
6 Topics
The Block
The Duck
Cardio and strength workout 1 (week 7)
Cardio and strength workout 2 (week 7)
Boxing workout 1 (week 7)
Boxing workout 2 (week 7)
FIGHT CAMP - WEEK 8
Fight camp week 8
7 Topics
The Clinch
How to practice defenses
Cardio and strength workout 1 (week 8)
Cardio workout 2 (week 8)
Boxing workout 1 (week 8)
Boxing workout 2 (week 8)
Cardio workout 3 (week 8)
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About the course

12 week ‘Zero to Hero’ boxing fitness and weight loss program About the course

Please take your time to read through all of the different topics in the ‘About the course’ lesson, as this will cover everything you need to know and prepare for in the upcoming lessons and challenge.

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