Boxing Nutrition

1. Walk/Run 5km a day. Build up to being able to run 5km. Do 50 Pushups, 50 Squats, 50 Situps, and 50 Pullups every second day (Youtube these exercises if you dont know how to do them).
2. Drink 3 litres of water per day
3. Cut out sugar, less than 10g of sugar per 100g of whatever food you are eating (Check the back label).
4. Eat 5-7 servings of green vegetables per day
5. If you are eating meat, eat only the best lean meat otherwise you are consuming too much fat. Do not eat chicken unless it is organic.
6. Eat carbohydrates in the morning, no carbs at night
7. keep your servings to 6 meals at the size of 3 of your fists put together.
8. Add Tuna, Beans, Eggs, Fish for protein to your lunch meal.
9. Write down your goal weight and work out how many calories you need to burn to get to it, there are 7700 calories in 1kg of fat, this will help you stop eating foods you don't need to eat (E.G. to lose 10kg you need to burn 77000 calories over 10 weeks etc...)
10. Start boxing as soon as you hit your goal weight and feel fit enough.

Nick Papaziakas
Personal Trainer, Australia
www.healthyvibes.com.au

The easiest way is to create a free account here on the site. Then go to your profile page and look about halfway down where you will see a link to add a progress report. Click that, fill in the measurements (for men: neck, abdomen, weight, height - for women - all that plus hips) and based on a Navy formula for predicting bodyfat, once you hit submit, it will tell you how much bodyfat you have and whether you are currently at a good level or not. You can also add before and after pictures here if you like. Take a look at everyone's latest progress reports to get an idea of what I mean.

Alternatively, you can visit the boxing nutrition portion of the site - follow the link from the top menu - and it will lead you through figuring out your bodyfat % using a 7 site caliper test (but then you need a body caliper).

Hi, Angel! The first thing you should do is work on cardio and light weight training. As for cardio(for weight loss), start simply by going for a long walk, walk the dog, chase the dog, anything to get you moving. As soon as you feel able, try jogging for as long as you can, then walk, then jog again, then walk. pretty soon, you'll be able to jog a route, then, if you want, run. As for the weight training, you can start that immediately. Get 5 lb weights and get on a 3 day program. Here's a link for a 3 day that I do.
http://www.intense-workout.com/workout_routines.html
Also, as fo diet, cut portions, cut carbs(but not completely), and eat 5 to 6 SMALL meals a day, drink water, and, if you can, don't eat after 6:30 at night. Good luck!

At 15, your body still has a lot of maturing to do, but it's never too early to start setting fitness goals.
Remember, the key to fat loss is Cardio work! This could be running, jumping rope, light sparring or sweatin' to the oldies (just kidding).
If you're also doing resistance training (weights, bodyweight exercises, bungy drills, etc.), you'll most likely be packing on some muscle mass as well, which could completely offset your fat loss when you step on the scale. My point being, don't be a slave to the bathroom scale. A full-length mirror or some photos of yourself is a much better barometer of your degree of body fat. If you've got cuts and definition where you never had any a few weeks earlier, then you are losing fat no matter if the scale says you went up or down in weight.
Your cardio work could be long and slow or brief and intense, or a combination using interval training.
Search the internet for articles on these subjects, but your cardio work must be consistant, and as soon as your body can handle it, spend some time in the upper ranges of your heart rate to raise your anaerobic threshold (ability to perform while in oxygen debt). I wish I could be more detailed here, but these are some basics you could investigate and experiment with on your own. At 15, there is a lot to learn. I've been doing this for over 30 years, and I learn new thing all the time. Good luck!