Quote:
Originally Posted by boxerEli  thanks man
yea im just not sure what to do with the weights, like lift small weights alot, or heavy weights with less reps
and my diet sucks, thats gona be the hardest part to change |
Diet is job #1. Make small changes and adjust to them, so that you can live with them indefinitely, rather than doing some goofy crash diet, and you can walk away from this exercise with a healthier lifestyle for life.
On weights, you'll be doing both of what you stated above. For strength training, you'll be working heavy weights for low reps; a typical 5x5 scheme works well. This will give you fastest strength gains. Since you should be moving to a caloric deficit, you won't be seeing big muscle size gains anyway, no matter what you do, so I'd rather see you using a protocol that still keeps you seeing gains on strength and power, instead of a protocol that is focused on muscle growth (e.g., 3x12) since you won't be seeing big muscle growth regardless.
As part of you cardio, you might lift lighter weights. For example, here's Ross's Magic 50 workout, a simple and deceptively brutal cardio and muscle endurance killer:
5 rounds of:
1. 5 dumbell snatches each arm
2. 5 dumbell swings each arm
3. 10 burpees
Rest one minute between rounds
Obviously, since the above is a cardio workout, you'll be using lighter weight on the snatches than you would during a strength workout. I don't believe light weights and high reps have much of a use by themselves. But put that kind of protocol in a cardio exercise where you're in serious oxygen debt, and you have a killer calorie-burner (not to mention you'll be building characteristics that will pay dividends in boxing).