Heavy Bag Workout For Weight Loss

This article looks at the ways in which you can conduct your heavy bag workout specifically to lose weight.

The first step is to choose the right heavy bag and boxing gloves. The size of the heavy bag will vary depending on your size and strength. However, seeing as you want to lose weight you will not be hitting the bag too hard anyway, as you will have to focus more on the movement around the bag and the style of the workout. Bags can be found to weigh anything from 25lbs- 150lbs, however for you I would not recommend you to not waste your money going over 100lbs if you are simply trying to lose weight. I would recommend an 80lb bag for a woman and a 100lb for a man (depending on your strength you may need more or less). Everlast heavy bags usually offer good value for money.

Boxing gloves on the other hand, can range between 6oz-18oz. Again, as you are looking to lose weight, you will not need anything heavier then a pair of 14oz. It is important that the gloves are not too heavy; as this will cause muscle fatigue too quickly in the arms before your body can start to burn fat, yet they still provide enough protection for your hands. I would say men and woman would both benefit from 12oz (although if you expect to be hitting the bag quite hard go for a 14oz)

If you have already purchased your equipment, then it does not matter, you can still benefit from the next step I will give you. I will advise you on the correct equipment that will help you lose weight faster.

Now we have the equipment out the way, you must know how to conduct your heavy bag workout most effectively to lose weight. The first thing you must do is, break your workout into rounds. Start with five 2-minute rounds. This will allow you to control your workout and keep a record of how well your performing. The next thing is to focus on your defence. Many people tend to be very stationary on a heavy bag workout so they do not maximise their results. To burn fat you will need to involve a lot of movement such as, moving around the bag on the balls of your feet, weaving your upper body, bobbing from side-to-side and ducking using your legs (almost like a squat). This will also work far more muscles then if you just stand still punching the bag. Also combining all of these elements effectively is a great way help your coordination and to keep your work rate up if you become tired from punching. A good way to keep track of how hard your working is to keep a record of the number of punches you throw each round. Aim to beat your previous records each time, while maintaining the quality of each punch. This way you will ensure you work harder and always push forward.

If you want to learn the proper form there are many websites that will help you with the techniques of boxing that can be used for a heavy bag workout.

For more information on heavy bag workouts and what they can do for you, visit http://www.heavybagworkout.net/

 

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One Response to Heavy Bag Workout For Weight Loss

  1. Veronica says:

    Finally there is a real boxing workout available and Boxing 101 is it! This is not another cheesy boxaerobics production. I have watched ALOT of fitness and boxing videos, but this is by far the BEST instruction where it is broken down and easy to understand. Everything from jump rope to wrapping my hands was easy to learn from this DVD. Once I got the basics down I started the boxing camp workout. It was awesome!! It has only been a week and I’m seeing and feeling the results. A nice bonus is the addition CD that allows me to listen to Angelo coach me through the workout. Plus, with my busy schedule of school and work, it only took 30 minutes out of my day. This is the best boxing workout on the market and I highly recommend it!

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