 Zen, dude, nation, what is happening? Have you ever noticed that in every single boxing movie, the star of the movie, the boxer is just straight ripped? Not only are these dudes or dudettes ripped, they also have this athletic look to the physique that makes them look like an absolute badass. Think about dudes like Sylvester Stallone and Rocky, Jake Gyllenhaal and Southpaw, Michael B Jordan and Creed, or even the dudettes like Hilary Swank and Million Dollar Baby. Not to mention real life boxing stars from present day, like Mayweather, Roy Jones Junior, Holyfield, Sugar Ray Leonard and Mike Tyson. Not only were these guys absolutely shredded, but they had an athletic look to their physique that's very much in alignment with what you've probably seen us talk about before, which is the Zen dude physique. Lean, muscular and athletic. Today we're here to talk to you about the exact training that you need to do to create the ultimate boxer physique. Now to those of you who are really into boxing and want to know exactly what you need to do to actually be able to fight like a boxer, this is not a video for that. Understand this is a video strictly teaching you how to get the body of a boxer. So how to look like these guys. If you want to get more tips on how to actually be able to perform like a boxer, I'll link you to our boy Mateo's channel. I'm going to talk about a regimen that he gave me earlier, which is very much in alignment with a professional boxer's routine, so you can go check out his channel. He'll give you everything you need to know regarding how to actually fight like a professional boxer. So today you're going to learn how to look like a professional boxer. Before I get into the video and share all the juicy details of how to get that boxer physique, shout out to our sponsors over at Crossrope. You're going to see in this video I use a speed rope. It's the Bolt Sip by Crossrope. So if you want to get that rope, that's when we use, when we're training like boxers and I'll link that up in the description below for you. Now on to the body breakdown of a boxer. All right, so there's two ways you can go about creating the boxer physique. Number one is how professional boxers actually go about it. They're training three to six hours a day, six to seven days a week. Really it's your full-time job. The second thing you could do is work out 60 minutes, five days a week, and really dialing your nutrition. Personally, I'm doing a hybrid between these two things. I'm doing a little more training than like what's necessary, but that also gives me some more latitude to eat some more food. So today I'm going to give you the two options and you can decide what route you want to take. So in case you do want to train full on like a pro boxer, I got the regimen that my boy Mateo from Cartel FC Boxing YouTube channel did and he told me, yo, this is what you do. I used to train at Freddie Roach's gym and this is what I did. This is what other boxers like Mani Pacquiao did. So if you want a regimen like that, this is what you do. But understand that this is really a full-time gig. So if you want to do this, you better not have much else going on in your life. So I'm going to read through the regimen now. Every single day, so six to seven days a week, you're going for a five mile run in the morning, then later in the day for like an evening or late afternoon workout, you do jump rope for 15 to 20 minutes, followed by a specific boxing routine where you're doing several rounds of warming up and push-ups, followed by 12 rounds of boxing where you're hitting the bag, you're hitting pads, you're sparring. And so each one of those rounds is going to be three minutes long. So it's 36 minutes of just really high intensity exercise total. Of course, you're going to break this up. So it's going to end up like I said before as I go through this whole thing, taking you three to six hours a day to do all this. So the next thing up in the regimen would be 10 minutes of bad work in floor to ceiling ball, followed by 500 repetition on the abs, gradually increasing the amount of ab work you do over time. A lot of boxers do talk about the fact that they do up to like 1500 crunches a day, some of them even more. And so that's why it takes so much time. But really, this is what the pros are doing because it's a full time job. So you can start the warm down your routine with another 16 minutes or so of skipping, so jumping rope like we always do as end due fitness. And then some stretching if you like. So in addition to all that boxing specific training, which you already heard is a ton, you're going to incorporate weights Monday through Friday as well. So Monday you'd be doing chest, so five exercises of explosive chest. With a weight you're pretty comfortable. So you're going to do four sets of 15 repetitions for each one of those exercises. On Tuesday, you're doing the exact same thing, but you're going to do it for your legs. Again, explosive. Everything you're doing when it comes to boxing, weight training, is about explosiveness. So if you are doing a bench press, you want to imagine you're pressing up and you're doing it as if you're going to be throwing a punch. And this goes across every single type of training you're doing. Even when you're doing a squat, you want to explode up as if you were kicking through someone. And of course, we don't kick in the box, but it's really to train your body to be explosive. Whether you're lunging at someone doing a jab or whether you're actually throwing a punch. So Wednesday we got shoulders. Again, we're doing five exercises, four sets for each exercise. 15 reps per set. Then we're moving on to Thursdays where we got back exercises. Same regimen guys, nothing changes. Friday we're going to do more leg work. And we're really going to focus on high, high reps here. Low weight, and again, all explosive weightlifting. And finally, after you're finishing up the weight training, again, you're going to go back and do either some more shadow boxing. You're going to do some back work. You are going to get at least another three to six rounds there. So in total, this is going to take you between the morning and your afternoon or evening routine between three, five, six hours a day, depending how you space this out. It's a ton, but I wanted to give it to you guys and make it available if you do want to actually get into training like professional boxer. This is available to you, but as I'll explain later, it's not necessary if you just want to create the boxer physique. So for this kind of regimen, you're not worrying so much about body fat because you're training so much that any fat you have on your body is going to disappear very quickly. So what you want to do is actually calculate your calories probably for a calorie surplus. So eating more calories than you think you're going to expend. We linked our calculator in the description below. Set that calculator on high protein if you're a guy or medium protein if you're a woman. Also put that calculator on being highly active when asked how much exercise or movement you're doing. And take those numbers and get as close as you can. The most important thing is you're hitting your protein numbers. And honestly, you just need to eat a lot of food to keep up with the training you're doing. Something I will mention when you're training this much, you want to make sure that you're not losing out in muscle mass you have on your body. And so I would recommend incorporating branched chain amino acids into your diet supplement regimen, not 100% necessary, but it's going to help you maintain that lean muscle tissue you have on your body already. If you want the BCAs, we use, I'll link them in the description below and I'll talk about them more later in this video. Now on to option number two, which is probably going to be what most do you want to do, okay? Unless you came here and you're like, dude, I'm really trying to become a professional fighter. If you just are here to get the physique, let's get into that. Let's tell you what you need to do. So like I said earlier, you can really dedicate about 60 minutes to your boxing workout every single day. You can even take off the weekends, but at least make sure you get Monday through Friday locked in. And when you go in there, you can't mess around. It's all business for 60 minutes straight. Intention is on everything you're doing, okay? There's no talking to people at the gym. There's no taking time off to go like check your phone. When you go to the gym, you dedicate yourself for 60 minutes straight, give it everything you have, and that's how you're going to get out there in only 60 minutes. So you're going to start off by skipping rope for about 15 minutes. So when you're doing that, you're going to give yourself about three minutes of skipping nonstop, followed by about 30 seconds of explosive pushups, and follow that up with 30 seconds of rest. And you're going to do that for four times total, leaving off the last set of pushups. So you got four sets total of three minutes of jump rope and three sets of pushups total. After you finish up with your jump rope, you can move on to doing explosive weight training. So like I said before, the same thing is if you're training as a pro boxer, everything's explosive, right? Everything is bop, bop, bop. Whether you're doing a bench press, or if you're doing weight training, you work on your shoulders, it's bop, bop. Everything is super, super explosive. If you're not being explosive, you're not going to train your muscles like a boxer would. So with that explosive weight training, you're going to split up your body parts five days, some Monday through Friday, hitting a different muscle group on each day. It doesn't really matter how you do this. You can do Monday legs, Tuesday shoulders, Wednesday back, Thursday chest, and Friday bicep and triceps, something like that. And of course, at the end of each one of these weight workouts, you're also going to be incorporating ab work. So you're going to have about 15 minutes left in your workout when you get done with the skipping and the weight training. So you're going to finish up each workout with a circuit where you're going to be working at least four sets of abs. And you can do all types of abs. You can do leg raises. You can do sit ups, crunches. You can do planks. The point is that you're putting more and more resistance on your abdominals so they can grow, become thicker, and more visible once you lose that body fat. So along with the abs, you can finish off with some shadow boxing. You can do a few rounds of weighted shadow boxing where you're holding two, three, four-pound weights in your hands. So two or three days a week, you do weighted shadow boxing. And the other two or three days, you can do just shadow boxing without any weights in your hands working on your explosiveness. Now that's a workout regimen. That's really all you have to do. You can plus and minus things that you read about that other boxers do. So maybe one day you want to get rid of shadow boxing and instead just work the bag instead. You can definitely do that. But remember, this second part of this segment here is not necessarily about how do you train to get to a level where you can fight professionally. It's more about how do you create the physique. But I'll be honest, it is really fun to train like a boxer. So if you have someone to do pads with, I would highly recommend doing some pad work for 15 minutes then to your workout or incorporating 15 minutes of bag work where you're working on punching the bag. And you would split that up into three minute rounds, so three minutes all-out effort, take a minute or so, break, get back into it for three minutes, do that for about 15 minutes total. So that is it for the workout regimen. Now let's talk about the nutrition regimen. Because this is going to be a lot more important for someone who's not training 36 hours a day. If you're just doing that one hour per day and if you're doing it five days a week plus or minus, then you need to dial in your nutrition. So again, we have our calculator linked in the description below. And what you're going to want to do is calculate your calories to lose weight. So eating in a calorie deficit, getting as close to your can to hitting those macronutrient numbers, meaning you're hitting your protein, which is going to be very important. And making sure that for your protein, when you calculate it, if you're a guy, you want to calculate it on high. So you're going to, if you see the calculator, you're going to know what I'm talking about. You're going to go put that on high and if you're a woman, you're going to have it clicked onto medium and then you're going to click calculate again. Still, you are moving your body quite a bit. So you can calculate your calories for highly active as well. But here, you need to be a lot more conscious about hitting these numbers because you're not training in incredible amount. You are training a good amount more than most people, definitely above average. But if you want to get that physique, we have to make sure that we lean you up and remove that body fat so you can see that sexy box of physique that's hiding underneath. In regarding what foods you eat, we always say the same thing. This doesn't matter what regimen you're doing. Try to eat 70% whole foods. That's foods that come from the earth or animals, so grass-fed beef, chicken, things of that sort. We have our grass-fed protein that's also linked down in the description for you guys, the ones that we use. We also want you to really focus on water intake. So if you're training a lot, no matter what you're doing, we want you to drink in half your body weight in ounces of water every single day. So I weigh plus or minus 200 pounds, a little less than that now, but just to make it easy, let's say I weigh 200 pounds, I would drink 100 ounces of water a day. If you want to supplement your diet at all, I just recommend a few supplements. I would say branch-chain amino acids, so take those in the morning and also take them before your workout to make sure that you can maintain the lean muscle mass in your body. You can take some protein if you need help getting more protein. A lot of people have really carbohydrate and fat-heavy diets, so they need a protein supplement to help get them where they need to be with their macronutrients, and you'll know what I'm talking about if you actually calculate your numbers using the description below. So if you need help hitting your protein, we linked up the protein that we use in the description below as well. It's grass-fed, so it's super clean, it feels good, and it's high quality. You guys, I want to be explicit one more time. I am giving you the regimen to look like a boxer, okay? So you're not gonna do this regimen and be ready to fight in a pro fight. If you really want to get serious about fighting, again, you can check out my boy, Matteo's channel. He teaches more about that, and if there's a boxing gym in your nearby neighborhood, you can go there and start training as well, because if you are serious about boxing, you want to hit the pads, you want to have someone putting you on a strict regimen, but if you just want the physique, now you have everything you need to create that boxer physique. Now, if you'd like some workouts to help you get there, I talked to you earlier about jump rope workouts and incorporating more jump rope into your routine if you want to help lean out and create that boxer physique. I will link up our four week challenge in the link below in the first line of the description. I'll also put it up here in the top right-hand corner of the screen, so if you want a bunch of workouts you can do anytime, they're free, I'll link them up for you, there they are. Thank you so much for watching this video, I hope it was helpful, if it was, please subscribe to the YouTube channel, tell your friends, let's grow this movement. Each and every one of you that comes in here and brings your positive energy, takes this whole community to another level. Again, we always talk about this, we're co-creating this with you, so comment below, ask us for other videos you want us to make, we'll keep making them for you, we'll keep growing this movement, and we'll keep Zendu Nation growing stronger and stronger. Doses.