Introduction
Lean muscle mass
The science behind weight loss
Calorie intake - Nutrition
Fitness and exercise
Increasing strength and building muscle
The Boxing Evolution fitness and nutrition apps
Getting started - Your action plan
Introducing the 12 week challenge
Fight Camp - Week 1
FIGHT CAMP - WEEK 2
Fight Camp week 3
FIGHT CAMP WEEK 4
FIGHT CAMP - WEEK 5
FIGHT CAMP - WEEK 6
FIGHT CAMP - WEEK 7
FIGHT CAMP - WEEK 8
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How long does it take to lose 1lb of fat

1 pound (0.454 kg’s) of Fat is roughly equal to 3500 calories. This means that by taking on a calorific deficit of 500 calories per day, around 1 pound of fat can be burned per week.
 
This works out at 4 pounds (1.8 kg’s) per month.
 
At this rate it is possible to lose 5.4 kg or even up to around 1 stone (6.3 kg’s) in 3 months (12 weeks).
 
In 6 months you can lose 10.8kg or 1.7 stone.
 
In 12 months you can lose 21.6kg or 3.4 stone.
 
Imagine the difference you could make to your appearance if you set your mind to it!!
 
Why not just crash diet and lose the weight even quicker?
Whilst initially you will lose a lot of weight quickly, your body will soon start to sense that it is not getting suitable nourishment and will begin to hold on to the weight, then as soon as you start to eat normally again your weight will rebound back on to a greater level than it was before. It is very important to lose weight at a safe and consistent rate rather than just to starve yourself, that is if you want to retain your progress.