By Martin McKenzie and Stefanie Kirchner
Pages: Approx. 200
Available: October 2013
Champaign, IL—Busy schedules often leave people with little time to spend at the gym. But according to Martin McKenzie, one of the UK’s premier personal trainers, fitness enthusiasts can still get a sculpted physique in a short time by stealing the training moves of boxers.
“Boxing provides an equal balance of aerobic and anaerobic fitness, which makes it one of the best forms of exercise for burning calories, increasing muscle endurance, and improving cardio fitness,” explains McKenzie. “With the addition of a focused mind-set, you can achieve your fitness and weight goals a lot faster, and it is proven to have long-term benefits for your mood, energy levels, physical reaction time, and reflexes.”
In McKenzie’s forthcoming book and DVD, Total Knockout Fitness (Human Kinetics, October 2013), he and holistic health therapist Stefanie Kirchner incorporate a blend of boxing, cardio, and cross-training to produce the ultimate total-body workout. According to McKenzie, boxing is a great workout for anyone. It will help you in these areas:
- Improve strength and power
- Shape the upper and lower body
- Boost cardiorespiratory endurance
- Burn more calories in a shorter time
- Reduce stress levels
- Release frustrations
“All you really need is some basic boxing equipment and a lot of motivation and determination to make a change in your fitness, health, and lifestyle,” says McKenzie. “Total Knockout Fitness will teach you a new way to work out by showing you a variety of boxing skills and drills to get you in tip-top shape; yet ultimately it is your own mind and focus that will determine whether you have a great or just average workout and achieve the best possible fitness.”
Total Knockout Fitness delivers a fast-paced program that works your entire body while enhancing mind–body awareness. Featuring step-by-step descriptions of exercises and fundamental boxing skills, full-color photos and a DVD depicting workouts, variations, and training tips, this book and DVD package contains everything fitness enthusiasts need in order to begin the boxing fitness program. For more information, see Total Knockout Fitness.
Martin McKenzie is a celebrity personal trainer, boxing consultant, and top performance coach. He is also managing director of Fight Fit Training and Development Limited, a unique company delivering high-energy boxing instruction for fitness classes and accredited courses, workshops, and franchises for fitness professionals. The workouts featured in this book are part of the Fight Fit training systems and have been enjoyed by thousands worldwide. As the result of its success, Fight Fit Training and Development Limited has expanded throughout the United Kingdom. McKenzie has worked with elite athletes from various backgrounds such as boxing, mixed martial arts, and rowing. He has spent many years working with the UK’s most exclusive clubs to enhance their approach to overall fitness and health. He has also worked with the UK government and health ministers to help tackle the global epidemic of obesity.
Stefanie Kirchner is an experienced author who works at McKenzie’s Fight Fit studio as a holistic health and nutrition therapist.
Round 1 Equipment
Round 2 Knowing Your Opponent
Round 3 Tipping the Scales in Your Favour
Round 4 Warm-Ups
Round 5 Form and Footwork
Round 6 The Punch Precision
Round 7 Total-Body Training
Round 8 Flexibility
Round 9 Cardio
Round 10 Weight Loss
Round 11 Toning and Shaping
Round 12 Strength and Power
Round 13 Going the Extra Round
- Longer workouts do not equal better or faster results. Using the ideal mix of cardiorespiratory, strength, and flexibility exercises and the right intensity for your fitness level and body type, you will soon see real results. When it comes to getting lean and fit, your body responds to quality over quantity.
- When you’re boxing, 70 percent of your body weight should be on your toes.
- Make sure you master the techniques for stance, guard, and basic footwork and the correct methods for throwing the four main punches as well as the exercises that allow you to strengthen your upper and lower body so you can gain speed and power before you get started with total-body training routines. If you miss one skill set, you will have difficulty throwing punches while moving because you will be distracted during the movement.
- One important benefit of following a tension-easing flexibility routine is the enhanced production of glycosaminoglycan, which is a gel-like substance that assists in preventing muscle fibers from sticking together. This substance facilitates fuller, more pain-free range of motion. Increased production of this substance also helps repair collagen, which protects and cushions joints.
- Many attempts at losing weight end shortly after they are started. This is because most people don’t consider all the elements of an optimal weight-loss program. Many people concentrate on only one aspect; some try to lose weight by eating healthier and fewer quantities, while others follow programs that overpromise and underdeliver. You should look at weight loss from a holistic point of view. Don’t single out one part over another. Integrate both nutrition and exercise into your lifestyle to achieve the ideal weight.
- To achieve a toned body, you need to perform an exercise routine that allows the muscles to be healthy, oxygenated, and in optimal proportion to the length of the bone. Muscle that is not toned contracts too much or is too tight and not effectively working during everyday activities or exercises. A muscle that is not the right length for the accompanying bone is either too tight or too lax. When a muscle is too tight, it can lead to constriction and unnecessary tension; a muscle that is too lax can lead to hyperflexibility.
Source: Total Knockout Fitness (Human Kinetics, 2013)
- What are the four main punches used in boxing?
- Why should the body be treated as a unit when punching?
- What are retraction exercises and how can they improve your posture?
- Why is visualization so important in boxing?
- Why is boxing such an efficient total-body workout?
- Why do low levels of flexibility lead to muscular imbalances?
- How do you get leaner and healthier muscles?
- What types of foods and drinks should you include in your diet to make your body’s fat-burning process more efficient?
- Why is fat loss most successful when you mix toning exercises with cardio drills?
- Why are bodyweight and boxing exercises just as effective as weights in enhancing strength?