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- Boxing for weight loss: How often should we do boxing to lose weight?
- Boxing: How many times per week and for how long should we box to lose weight?
- Boxing: Which plan should you follow and how often should you do it to lose weight?
- Estimates, calculations and weight loss results from several examples of boxing training plans!
- Performance, effects and impact “before/after”: List of low-intensity boxing programmes over 1 month!
- Performance, effects and impact “before/after”: List of boxing programmes over 1 month at medium intensity!
- Performance, effects and impact “before/after”: List of high-intensity boxing programmes over 1 month!
- It’s important to take care of your diet alongside boxing!
- Which sports can help you lose weight?
Boxing for weight loss: How often should we do boxing to lose weight?
Everything you need to know about boxing
How often should you do boxing to lose weight fast and see results? Does boxing help you lose weight? How many times per week and for how long should you box to lose weight and burn fat? The tool below enables you to track the effects of boxing over a month. Simply select the duration of your boxing session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra kilos!
Result of your expenditures
Beware, exercise alone is not enough to lose weight!
Exercising helps to burn calories, shape your figure by gaining muscle mass, and increase the basal metabolic rate (calories burned at rest). Thus, exercise has a significant long-term impact on weight control and better health. However, to lose 1 kg of fat, you need to burn 7700 kcal, which represents hours of running.
So what is the right solution?
Exercise and daily activity are guarantees for controlling and maintaining weight in the long term, but as any athlete will tell you, 30% is about moving and 70% is about what's on your plate. Weight loss must therefore be a mix of expenditures (essential) and a diet that does not exceed your needs.
Wish to lose weight by combining nutrition and exercise?
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Boxing: How many times per week and for how long should we box to lose weight?
Find out more about boxing for weight loss!
While regular exercise combined with a healthy diet can help you slim and tone your body, some disciplines are more effective than others at helping you lose weight. What about boxing and its calorie burn? How much time per week can boxing help you lose weight and get results? Here are some answers.
Calories burned by boxing!
Because of its intensity, boxing requires constant effort, which boosts cardiovascular activity and helps you burn as many calories as possible. With more than 300 calories for 30 minutes of practice, boxing is as good an exercise as aikido and 3 times better than surfing. The muscular development it generates ensures the afterburn effect, in other words, it allows you to burn calories after the effort. Combined with a healthy diet, regular boxing will help you lose weight and tone your body.
What is the metabolic equivalence of boxing?
The metabolic equivalent of a physical activity is a statistical unit(MET Metabolic Equivalent of Task) which expresses the ratio between the energy expenditure of a physical activity during exercise and the energy expenditure of an individual at rest. Moderate-intensity boxing, for example, is a high-intensity activity with a MET value of 9, which means that it burns 9 times more energy than at rest, in the same way as ice hockey or mountain biking
Boxing: Which plan should you follow and how often should you do it to lose weight?
Estimates, calculations and weight loss results from several examples of boxing training plans!
Do you know how much weight you lose by doing 30 minutes, 1 hour or 2 hours of boxing? How often should you train to lose weight and burn fat? The tables below will give you an idea of your weight loss according to weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of low-intensity boxing programmes over 1 month!
Boxing
Low intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.06 | 0.11 | 0.22 |
| 50 kg | 0.07 | 0.14 | 0.28 |
| 60 kg | 0.08 | 0.17 | 0.34 |
| 70 kg | 0.10 | 0.20 | 0.39 |
| 80 kg | 0.11 | 0.22 | 0.45 |
| 90 kg | 0.13 | 0.25 | 0.50 |
Boxing
Low intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.11 | 0.22 | 0.45 |
| 50 kg | 0.14 | 0.28 | 0.56 |
| 60 kg | 0.17 | 0.34 | 0.67 |
| 70 kg | 0.20 | 0.39 | 0.78 |
| 80 kg | 0.22 | 0.45 | 0.90 |
| 90 kg | 0.25 | 0.50 | 1.01 |
Boxing
Low intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.17 | 0.34 | 0.67 |
| 50 kg | 0.21 | 0.42 | 0.84 |
| 60 kg | 0.25 | 0.50 | 1.01 |
| 70 kg | 0.29 | 0.59 | 1.18 |
| 80 kg | 0.34 | 0.67 | 1.34 |
| 90 kg | 0.38 | 0.76 | 1.51 |
Performance, effects and impact “before/after”: List of boxing programmes over 1 month at medium intensity!
Boxing
Medium intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.08 | 0.17 | 0.34 |
| 50 kg | 0.11 | 0.21 | 0.42 |
| 60 kg | 0.13 | 0.25 | 0.50 |
| 70 kg | 0.15 | 0.29 | 0.59 |
| 80 kg | 0.17 | 0.34 | 0.67 |
| 90 kg | 0.19 | 0.38 | 0.76 |
Boxing
Medium intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.17 | 0.34 | 0.67 |
| 50 kg | 0.21 | 0.42 | 0.84 |
| 60 kg | 0.25 | 0.50 | 1.01 |
| 70 kg | 0.29 | 0.59 | 1.18 |
| 80 kg | 0.34 | 0.67 | 1.34 |
| 90 kg | 0.38 | 0.76 | 1.51 |
Boxing
Medium intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.25 | 0.50 | 1.01 |
| 50 kg | 0.32 | 0.63 | 1.26 |
| 60 kg | 0.38 | 0.76 | 1.51 |
| 70 kg | 0.44 | 0.88 | 1.76 |
| 80 kg | 0.50 | 1.01 | 2.02 |
| 90 kg | 0.57 | 1.13 | 2.27 |
Performance, effects and impact “before/after”: List of high-intensity boxing programmes over 1 month!
Boxing
High intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.11 | 0.22 | 0.45 |
| 50 kg | 0.14 | 0.28 | 0.56 |
| 60 kg | 0.17 | 0.34 | 0.67 |
| 70 kg | 0.20 | 0.39 | 0.78 |
| 80 kg | 0.22 | 0.45 | 0.90 |
| 90 kg | 0.25 | 0.50 | 1.01 |
Boxing
High intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.22 | 0.45 | 0.90 |
| 50 kg | 0.28 | 0.56 | 1.12 |
| 60 kg | 0.34 | 0.67 | 1.34 |
| 70 kg | 0.39 | 0.78 | 1.57 |
| 80 kg | 0.45 | 0.90 | 1.79 |
| 90 kg | 0.50 | 1.01 | 2.02 |
Boxing
High intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.34 | 0.67 | 1.34 |
| 50 kg | 0.42 | 0.84 | 1.68 |
| 60 kg | 0.50 | 1.01 | 2.02 |
| 70 kg | 0.59 | 1.18 | 2.35 |
| 80 kg | 0.67 | 1.34 | 2.69 |
| 90 kg | 0.76 | 1.51 | 3.02 |
It’s important to take care of your diet alongside boxing!
To maximize the benefits of boxing, adopting a balanced diet is essential. A diet high in macronutrients, in micronutrients, and in other essential nutrients helps maintain a proper energy balance. This balance, the difference between calories consumed and burned, is crucial for managing weight. If you’re asking yourself “why have I gained weight“, it could be due to an imbalance in your energy equation. Combining boxing with proper nutrition can help you reach your health and wellness goals more effectively.
Everything you need to know about boxing
Which sports can help you lose weight?
All sports in detail!
Aquabiking
Aqua gym
Badminton
Basketball
Boxing
Cross-country skiing
Cycling
Indoor cycling
Dancing
Downhill skiing
Elliptical trainer
Fitness training
Football
Gymnastics
Hiking
Horse riding
Kayaking
Mountain biking
Nordic walking
Power walking
Running
Scuba diving
Skipping
Snowshoeing
Step aerobics
Swimming
Swimming breaststroke
Swimming Front crawl
Rowing machine
Tennis
Treadmill
Walking
Weight training
Yoga
Zumba
