In the past, many people used to imagine big muscles when thinking about the physique of a boxer. Pop culture figures like Rocky Balboa and Apollo Creed had impressive physiques from a bodybuilding aesthetic perspective. This led many to assume that this was the type of physique that most boxers had.
If you want the typical action figure physique, just train and eat like a bodybuilder! But for those who want a genuine boxer/athlete physique, we have outlined a simple system to obtain a "boxer's physique" in 4 basic steps:
- Building muscle to look like a boxer
- Muscle Building Diet for Boxer Physique
- Obtain the ideal boxer physique
- Diet to define the boxer's physique
However, in reality, most boxers maintain a lean and athletic physique as it allows them to operate at peak performance. Some heavyweights will carry more muscle mass, but will also have more body fat, as this is optimal for them since they have no weight limit.
To get the physique of a boxer, you'll have to do a lot of athletic work and HIIT training to emulate a boxing training camp. Fighters like Kell Brook, Floyd Mayweather and Errol Spence have traditional boxer physiques. They carry moderate amounts of muscle mass in functional areas and have little body fat.
What is the physique of a boxer?
The physique of a boxer, in short, is an athletic physique with great functionality. This means that all muscle mass is functional for a sport like boxing and body fat is typically quite low. That's all.
Something else that most people won't tell you is that you don't actually need to box to get the physique of a boxer.
What you really need is great nutrition and spending time in the gym. You don't need to put on a pair of boxing gloves to get the physique of a fighter. Boxing can be used in your training if you wish, but it is not at all necessary to obtain a "boxer's physique."
Building muscle to look like a boxer
For all the training they do, boxers have a substantial amount of muscle. It's nothing compared to a bodybuilder or even the average gym goer and in t-shirts, you certainly won't look extraordinary. Low body fat is what will make you look particularly impressive, however, underneath that, it's still important to build a solid base of muscle.
To achieve relatively quick results, I would recommend training your shoulders, back, legs, arms and chest twice a week. Join your local gym to get access to some weights and train hard. There is so much fitness content on the internet created by bodybuilders and fitness specialists for those trying to gain large amounts of muscle and optimize their physiques.
However, to get the classic athletic physique, you don't have to go through all that trouble. Just stay disciplined with your training along with your diet and you should see good results.
This is the routine I use when I'm trying to gain some extra muscle:
Chest:
- Incline press 3 sets of 8-12 repetitions
- Chest press 3 sets of 8-12 repetitions
- 100 push-ups 5 sets of 20 repetitions
- Flyes with cables 4 sets of 15 repetitions
Arms:
- EZ bar curl 3 sets of 10 repetitions
- Skull Crushers 4 sets of 10 repetitions
- Hammer curl 3 sets of 8-12 repetitions
Shoulders:
- Shoulder press 3 sets of 8-12 repetitions
- Lateral raises 4 sets of 20 repetitions
Back:
- Front grip pull-ups 10 repetitions
- Lateral pulldowns 3 sets of 10 repetitions
- Neutral grip pull-ups 10 repetitions
Legs:
- Squats 4 sets of 8-12 repetitions
- Leg press 4 sets of 8-12 repetitions
Core:
- 100 sit-ups 5 sets of 20 repetitions
- Leg raises 4 sets of 20 repetitions
Muscle Building Diet for Boxer Physique
To gain muscle you need to be in a caloric surplus, which means eating more. This should be 10-20% more than your maintenance calories. Your maintenance calories are the number of calories you need to live and maintain the same weight. If you add more you will gain weight and if you eat less you will lose weight. However, if you eat more of the right things and combine this with exercise, you should see an increase in muscle mass.
You don't need a huge increase in dough and some of you may not need to do it at all. Adding 5-10 pounds of muscle will make a substantial difference to your physique depending on how tall you are. However, if you have a smaller frame with little muscle, this will be of great benefit, along with the training routine above to gain some muscle and get that athletic physique.
However, this doesn't mean you can eat an extra pizza and expect to see an increase in muscle mass. You need to fuel your body with the right foods. Natural proteins and healthy fats are the way to go when you're gaining mass. You want to incorporate more things like beef, chicken, salmon, whole milk, cottage cheese, eggs, avocado, rice, sweet potatoes, and oats into your diet.
Obtain the ideal boxer physique
Once you have a decent amount of muscle mass, you can cut back on lifting weights and really focus on getting good definition with better proportions. This requires a big change in your training regimen. You want to focus on explosiveness and athleticism. This means incorporating lots of HIIT training and minimizing the amount of heavy weights you lift. Instead, you should increase the reps and also introduce some cardio into your workout. Exercises that are good for burning fat and getting you in athletic shape include, but are not limited to:
- Battle ropes
- Neutral weighted pull-ups
- Plyometrics
- Push-ups
- Heavy bag work
- Climber
- Run
- Rowing
- Weighted Sled Push
- Cycling
- Training with resistance bands
- Burpees
- Jump the rope
- Work with mittens
- vertical climbing machine
You don't have to incorporate all of these exercises into your training, just a handful that you personally enjoy and find most beneficial. This type of training is much more athlete-like, which will help give you that athletic look that boxers are known for having. The best way to use these exercises will be in circuits.
However, it is essential to mention that this is only half of the story, the real work will be done in the kitchen and you will have to be careful with what you consume to get in shape, which we will explain in detail in the following subtitle.
Defining diet for a boxer's physique
When it comes to creating a cutting diet for a boxer, it is important to focus on maintaining energy levels and preserving muscle mass while reducing body fat. Here is a defining diet plan you can consider:
- Calculate caloric intake: Start by determining your total daily energy expenditure (TDEE), which is the number of calories you need to maintain your current weight. Create a calorie deficit of around 500-750 calories per day to facilitate fat loss. This gradual approach helps preserve muscle mass and provides sustainable weight loss.
- Macronutrient distribution:
- Protein: Consume 1.2-1.5 grams of protein per pound of body weight to support muscle maintenance and recovery.
- Carbohydrates: Choose complex, nutrient-dense carbohydrates such as whole grains, fruits and vegetables. Aim for 40-45% of your total caloric intake.
- Fats: Opt for healthy fats like avocados, nuts, seeds and olive oil. Keep fat intake around 20-25% of your total caloric intake.
Meal plan:
- Breakfast: Oatmeal with fruit and a scoop of protein powder. Boiled eggs (2 whites, 1 whole egg).
- Snack: Greek yogurt with sliced almonds.
- Lunch: Grilled chicken breast. Quinoa or brown rice. Steamed vegetables (broccoli, asparagus or spinach).
- Pre-workout snack: Apple slices with natural peanut butter.
- Post-workout shake: Whey protein mixed with water.
- Dinner: Grilled fish (salmon, tuna or tilapia). Sweet potato or whole wheat pasta. Green leaf salad with olive oil and vinegar dressing.
- Night snack: Cottage cheese with slices of cucumber or carrots.
Remember, it is important to consult with a registered dietitian or sports nutritionist who can customize the definition diet plan specifically for your needs and requirements as a boxer. They can also offer guidance on portion sizes and make adjustments based on your training schedule and individual goals.
Conclusion
Getting the physique of a boxer really means getting an "athletic physique." Since this is purely related to aesthetics, you never have to train like a boxer. While there are many boxing exercises that can help you get this physique, they are not necessary. Lastly, the main thing to remember is that having the physique of a fighter does not mean you can fight.
Boxers don't worry too much about how they look because they need to worry about skill, stamina, and functionality. Being fit is a great thing to do; However, if you are interested in real boxing, I would highly recommend joining a boxing gym rather than trying to get a perfect aesthetic from the start.
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