Women’s Boxing and Personal Training

Engaging in boxing and self-defence personal training offers HUGE benefits to women

Here follow the 10 top reasons why boxing for women is a GREAT choice of exercise:

1.        Increased Confidence: By mastering boxing techniques and self-defence skills, women can gain a sense of assurance and self-assurance in their abilities therefore giving more enjoyment and confidence in life choices.

2.        Improved Physical Fitness: Through rigorous training sessions, women can enhance their strength, agility, and cardiovascular health, consequently improving their overall physical well-being also boxing training is one of the best forms of HIIt, high intensity training.

3.        Self-Defence Skills: Equipping themselves with practical techniques, women can develop the capability to defend themselves effectively in various situations, therefore heightening their sense of security and preparedness.

4.        Stress Relief: Boxing serves as an effective outlet for stress and tension, allowing women to unwind and promote mental relaxation.

5.        Empowerment: Mastery of self-defence techniques instils a profound sense of empowerment and independence, enabling women to navigate the world with newfound confidence.

6.        Community and Support: Training in a supportive environment alongside fellow women fosters camaraderie and provides invaluable social support, facilitating a sense of belonging and encouragement.

7.        Body Awareness: Through consistent training, women cultivate a heightened awareness of their bodies and surroundings, which contributes to personal safety and self-awareness.

8.        Improved Reflexes and Coordination: Engaging in boxing drills and self-defence techniques enhances reflexes, coordination, and reaction times, thereby refining physical abilities.

9.        Goal Setting and Achievement: Setting and accomplishing goals within training sessions translates into increased self-esteem and motivation, driving progress and personal growth.

10.        Life Skills: Beyond physical prowess, women acquire valuable life skills such as discipline, perseverance, and problem-solving, enriching their overall quality of life and resilience.

To Summarise:

Empowerment, confidence, fitness, stress relief, community support, enhanced safety, improved reflexes, goal achievement, life skills.

Self-defence training offers women a multitude of benefits. It instils a profound sense of empowerment, fostering confidence and independence. Through mastering techniques, women not only enhance their physical fitness but also develop invaluable skills to defend themselves effectively in various situations, enhancing their safety and preparedness. It serves as a powerful stress-relief outlet, promoting mental relaxation and well-being. Additionally, it improves reflexes, coordination, and overall physical abilities. Setting and achieving goals within training sessions translates into increased self-esteem and motivation, driving personal growth. Beyond physical prowess, self-defence training cultivates essential life skills such as discipline, perseverance, and problem-solving, enriching women’s lives and resilience.

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Boxing PT – PAD WORK

Pad work is an essential component of boxing training, offering numerous benefits for both the boxer and their coach. At Boxing Trainer London we offer some of the best Boxing PT in London. Here are some of the key benefits of pad work furthermore you can find more information on our About section:

  1. Improves Technique: Pad work allows boxers to refine and perfect their punching technique. Working with a coach holding focus mitts or Thai pads enables boxers to practice proper form, footwork, and combinations.
  2. Enhances Speed and Power: By practicing punches on pads, boxers can develop greater speed and power in their strikes. The resistance provided by the pads helps to build strength and explosiveness in the muscles used for punching.
  3. Moreover, pad work enhances accuracy and timing among boxers. By honing in on hitting specific targets and promptly reacting to the movements of the pad holder, boxers can achieve better precision and coordination in the ring.
  4. Cardiovascular Conditioning: Pad work sessions are typically high-intensity workouts that elevate the heart rate and improve cardiovascular endurance. Consequently, this helps boxers build the stamina needed to sustain high levels of activity during fights.
  5. Footwork and Movement: Pad work drills often incorporate footwork patterns and movement drills, helping boxers develop agility, balance, and coordination. This is crucial for evasive manoeuvres, positioning, and creating angles during a fight.
  6. Mental Focus and Discipline: Pad work requires concentration and focus, as boxers must react quickly to cues from the pad holder and maintain proper technique throughout the session. This helps improve mental discipline and focus under pressure.
  7. Simulates Fight Scenarios: Pad work drills can be tailored to simulate specific scenarios that boxers may encounter in a fight. For instance, countering punches, defending against combinations, or initiating attacks are some of the scenarios that can be replicated. This helps boxers develop tactical skills and adaptability in different situations.
  8. Builds Confidence: As boxers see improvements in their technique, speed, and power through pad work training, their confidence grows. Knowing they can execute combinations effectively on the pads translates to greater confidence inside the ring.
  9. Injury Prevention: Pad work allows boxers to practice their punches with less risk of injury compared to hitting a heavy bag or sparring with a partner. Additionally, the controlled environment provided by pad work reduces the likelihood of accidental collisions or overexertion

Overall, pad work is an indispensable training tool for boxers of all levels, offering a dynamic and effective way to improve skills, fitness, and mental toughness in preparation for competition.

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Boxing Training Clapham Common

6 Reasons Why Boxing Outdoors on Clapham Common Is Ideal

  1. Utilize Ample Space: Clapham Common’s vast expanse provides room for unrestricted movement and practice, enhancing boxing techniques without confinement.
  2. Enjoy Fresh Air: Experience the rejuvenating effects of outdoor persona training workouts with the fresh air of Clapham Common, elevating overall well-being and offering a welcome change from indoor environments.
  3. Embrace Natural Surroundings: Immerse yourself in the natural beauty of Clapham Common’s greenery and open skies, transforming boxing sessions into inspiring experiences amidst nature.
  4. Foster Community: Join a diverse community of outdoor enthusiasts on Clapham Common, fostering camaraderie and motivation among fellow fitness enthusiasts furthermore they are for more enjoyable training sessions.
  5. Enhance Accessibility: With no membership requirements or specialized equipment needed, outdoor boxing on Clapham Common promotes inclusivity and encourages participation from all backgrounds.
  6. Cost-Effective Option: Enjoy cost-effective boxing sessions by utilizing Clapham Common’s outdoor spaces, making the sport accessible to a broader audience without the financial burden of indoor facilities.

Experience the unique blend of physical activity, natural beauty, and community spirit that outdoor boxing on Clapham Common offers. Unlock your potential and elevate your workouts amidst this picturesque setting (check out the friends of Clapham common here).  Train with Boxing Trainer London on Clapham common.  Contact us by clicking here:

The Boxing PT benefits:

Boxing can offer a wide range of physical and mental benefits when incorporated into a personal training (PT) regimen. Here are some of the key benefits:

  1. Improved Cardiovascular Health: Boxing involves continuous movement, which can elevate your heart rate and improve cardiovascular endurance over time.
  2. Increased Strength and Power: Boxing requires strength and power, particularly in the upper body, core, and legs. Training in boxing can help develop these areas, leading to increased muscle strength and power.
  3. Enhanced Agility and Coordination: The footwork, dodging, and quick movements required in boxing can enhance agility and coordination, improving your overall athleticism.
  4. Stress Relief: Engaging in boxing can be a great way to relieve stress and tension. The physical activity combined with the focus required in training can help clear your mind and promote relaxation.
  5. Weight Loss and Body Composition: Boxing is a high-intensity workout that can burn a significant amount of calories also  combined with a healthy diet, boxing training can contribute to weight loss and improvements in body composition.
  6. Increased Confidence and Self-Esteem: Learning boxing techniques and seeing improvement in your skills can boost confidence and self-esteem; mastering new skills and pushing yourself physically can translate to greater confidence in other areas of life.
  7. Improved Mental Focus and Discipline: Boxing requires mental focus and discipline to execute techniques effectively and react to opponents. Training in boxing can help sharpen these mental skills, which can also be beneficial both inside and outside the gym.
  8. Self-Defence Skills: While not the primary focus for everyone, boxing training can provide practical self-defence skills. Learning how to throw punches and defend against them can increase your ability to protect yourself if needed.
  9. Social Interaction and Support: Participating in boxing classes or training sessions can provide opportunities for social interaction and support from fellow participants and trainers, fostering a sense of community and camaraderie.
  10. Fun and Enjoyment: Many people find boxing training to be a fun and engaging way to stay active and fit also the  variety of drills, techniques, and workouts can keep training sessions interesting and  furthermore enjoyable.

Overall, incorporating boxing into your personal training routine can offer numerous physical, mental, and social benefits, making it a valuable addition to a well-rounded fitness program.  Read more about us by clicking the link here: 

Boxing For Beginner’s

The Ultimate Guide: Why Boxing for Beginners Is a Knockout Choice

Are you considering diving into a new fitness regime? Look no further than boxing! Discover why boxing for beginners isn’t just good; it’s the ultimate workout for transforming your body and mind. In this comprehensive guide, we’ll explore the top reasons why boxing is gaining popularity among fitness enthusiasts and why it’s a perfect fit for beginners.  Boxing trainer London will provide you with:

7 Key reasons why boxing for beginners is great

  1. Full-Body Fitness: Get ready to engage every muscle group in your body with boxing. From powerful punches to swift footwork, boxing offers a complete full-body workout that strengthens your arms, shoulders, core, and legs simultaneously consequently making boxing a great all round exercise.
  2. Cardiovascular Conditioning: Say goodbye to boring cardio routines! Boxing is a high-intensity cardiovascular workout that elevates your heart rate and improves overall endurance. With each jab, hook, and cross, you’ll enhance your lung capacity and boost your stamina therefore increasing your fitness.
  3. Stress Relief Champion: Bid farewell to stress as you step into the ring. The rhythmic movements and intense focus of boxing provide a therapeutic outlet for releasing tension and anxiety. Moreover, the rush of endorphins leaves you feeling refreshed and revitalized after every session.
  4. Empowering Self-Defence Skills: Gain confidence both inside and outside the gym with boxing. Learn essential self-defence techniques that empower you to protect yourself in any situation. Mastering basic punches, blocks, and footwork gives you the assurance to navigate the world with newfound confidence and therefore leading to a more positive living of life.
  5. Mental Fortitude Builder: Strengthen your mental resilience with boxing. Through disciplined training and focused practice, you’ll develop unwavering concentration and determination in addition to overcoming physical challenges in the gym which consequently translates to greater mental toughness in all aspects of life.
  6. Community Connection: Join a supportive community of like-minded individuals at your local boxing gym. Whether you’re sparring with beginners or seasoned pros, you’ll find camaraderie and encouragement every step of the way. Forge lasting friendships as you push each other to new heights.
  7. Dynamic and Engaging Workouts: Say goodbye to monotonous exercise routines! With boxing, every session is a thrilling adventure. From shadowboxing to speed bag drills, there’s always a new challenge to conquer, keeping your workouts fresh and exciting.

In summary:

Ready to lace up your gloves and experience the transformative power of boxing for beginners? Whether you’re aiming to sculpt your physique, relieve stress, or master self-defence, boxing offers a comprehensive solution for achieving your fitness goals. Embrace the journey, and get ready to unleash your inner champion with Boxing Trainer London  for more info check out X: @boxinglondon and in addition we have Instagram: @boxingtrainerlondon

Beyond Exclusive: Personal trainer sessions with Geri Halliwell

The former Spice Girl was spotted working up a sweat as she took part in a gruelling boxing workout. For the occasion, the flame-haired pop star donned a pair of grey shorts and a waist-cinching white vest top.


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A post shared by Geri (@gerihalliwellhorner)

Captioning the video of her showing off her moves on her trainer, who was holding a punching bag, she wrote: “It’s time to find your power… A Falcon Queen rule – Never give up! @rosiefrostfalconqueen.”

Read more in the Hello! magazine

“Explore our testimonials page for more inspiring stories like this one!

Stay Calm and Keep Exercising

Stay Fit while WFH / isolating

Hi guys, here at boxingtrainer.london I decided to write a blog helping you to get your daily exercise routines going.

First thing to say is that following the PM’s guidelines means if you don’t have the virus or haven’t been told to stay home you can all exercise outside in the fresh air. This can be on your own or with a trainer at a safe distance.

I’m going to give you some outdoor workouts you can try and some indoor workouts for if you are in actual quarantine and cant leave the house.

Make sure you gently warm up and stretch before and after the exercise.

Outside workout 1

Interval walking/jogging/running

5 minutes easy pace then.

2 minutes medium effort / 1 minute fast effort

Repeat x 5

Then the following x 2/3 times.

Squats x 30 seconds (45/60secs if advanced)

Press ups x 30 seconds

Bench steps x 30 seconds

Sit ups on the ground x 30 seconds

The Plank 60 seconds.

Outside Workout 2.

Warm up jog. 5 minutes.

Then circuits: each exercise done for 1 minute and do the circuit 3 times (rest if needed in between)

Shuttle sprints

Press ups


Bench step ups

Star jumps

Boxing sit ups

Shadow boxing

Indoor at home workout 1.

Jogging or marching on spot to warm up 2 minutes.

Then 10 seconds of: star jumps, burpees, high knees, spotty dogs, press ups.  Now time for the workout..

Walkouts x 10

Press Ups x 10

Boxing Sit Ups x 20

Shadow boxing x 30 seconds

Burpees x 10

Tricep Dips on sofa or chair x 10

Shadow boxing x 30 seconds

Russian twists x20

Squat Jumps x 20

Repeat x 1, 2 or 3 depending on fitness levels.


Indoor home workout 2.

(if you have a small dumbbell then great, if not then do more reps!)

Squat into overhead press x 20 reps

Shadow boxing 1 minute

Squat into overhead press x 15 reps

running on spot 1 minute

Dumbbell swings x 20

Shadow boxing1 minute

Dumbbell swings x 15

Burpees x 20

running on spot x 1 minute

Burpees x 15

Shadow boxing 1 minute

Press Ups x 20

running on spot 1 minute

Press Ups x 15

shadow boxing 1 minute

Glute leg raises (donkey kicks) x 20

running on spot x 1 minute

Glute leg raises (donkey kicks)

Shadow boxing

Then cool down and stretch.

For more advice contact me or to book in a PT session then let me know via contacts page.



email: boxingtrainerlondon@icloud.com




Boost your Immune System

Boosting Immune system, prepare for coronavirus.

Its probably a great time to boost your immune system!  While having a better immune system won’t protect you from being infected with Coronavirus, the little steps mentioned in the following article can help prepare your body for it.

Its important to exercise, eat well and sleep well.  Read on for the details.

Paul Carroll


It’s been a long, wet winter. Everybody has got colds, and now we are braced for a coronavirus epidemic. Boosting our immune system has rarely felt more urgent, but, beyond eating more tangerines and hoping for the best, what else can we do?

Sheena Cruickshank, a professor of immunology at the University of Manchester, has a “shocking cold” when we speak at a safe distance, over the phone. To know how to take care of your immune system, she says, first you need to understand the weapons in your armoury – a cheeringly impressive collection, it turns out.

“When you come into contact with a germ you’ve never met before,” she says, “you’ve got various barriers to try to stop it getting into your body.” As well as skin, we have mucus – “snot is a really important barrier” – and a microbiome, the collective noun for the estimated 100tn microbes that live throughout our bodies, internally and externally. Some of these helpful bugs make antimicrobial chemicals and compete with pathogens for food and space.

Beneath these writhing swamps of mucus and microbes, our bodies are lined with epithelial cells which, says Cruickshank, “are really hard to get through. They make antimicrobial products including, most relevant to coronavirus, antiviral compounds that are quite hostile.”

If a pathogen breaches these defences, it has to deal with our white blood cells, or immune cells. One type, called macrophages, inhabit all our body tissue and, says Cruickshank, “have all these weapons ready to go, but they’re not terribly precise”. They report to the cleverer, adaptive white blood cells known as lymphocytes. They are the ones that remember germs, “so if you meet that germ again,” says Cruickshank, “they’ll just deal with it probably without you even knowing. That’s when you’ve got immunity and is the basis of vaccination. It’s trying to bypass all the early stuff and create the memory, so you don’t have to be sick.”

Our immune systems may have blind spots. “This might mean that our immune response doesn’t recognise certain bugs,” she says, “or the bugs have sneaky evasion strategies. Personally, my immune system is not necessarily very good at seeing colds.” But a healthy lifestyle will ensure your defences are as good as they get.

Seeing as our bodies contain more cells belonging to microbes, such as bacteria and yeasts, than human ones, let’s start with the microbiome. “We live in a symbiotic relationship with our gut bacteria,” says Prof Arne Akbar, the president of the British Society for Immunology and a professor at University College, London. “Having the right ones around, that we evolved with, is best for our health. Anything we do that alters that can be detrimental.”


Not only do our microbes form protective barriers, they also programme our immune systems. Animals bred with no microbiome have less well developed immune responses. Older people, and those with diseases that are characterised by inflammation, such as allergies, asthma, rheumatoid arthritis and diabetes, tend to have less varied gut microbiomes.

To feed your gut flora, Cruickshank recommends “eating a more varied diet with lots of high-fibre foods”. Being vegetarian isn’t a prerequisite for microbiome health, but the more plant foods you consume, the better. “The microbiome really likes fibre, pulses and fermented foods,” she adds.

Kefir yoghurt and pickles such as sauerkraut and kimchi are among the fermented delicacies now fashionable thanks to our increasing knowledge of the microbiome. But the evidence for taking probiotic supplements, she says, “is mixed”. It’s not a dead cert that they will survive the journey through your digestive tract, or that they will hang around long enough if they do. “It’s more effective to change your diet,” says Cruickshank.

The skin microbiome is important, too, but we know less about it. High doses of ultraviolet light (usually from the sun) can affect it negatively, weakening any protective functions (as well as triggering immune suppression in the skin itself). Overwashing with strong soaps and using antibacterial products is not friendly to our skin microbiomes. “Combinations of perfumes and moisturisers might well also have an effect,” says Cruickshank.

To be immunologically fit, you need to be physically fit. “White blood cells can be quite sedentary,” says Akbar. “Exercise mobilises them by increasing your blood flow, so they can do their surveillance jobs and seek and destroy in other parts of the body.” The NHS says adults should be physically active in some way every day, and do at least 150 minutes a week of moderate aerobic activity (hiking, gardening, cycling) or 75 minutes of vigorous activity (running, swimming fast, an aerobics class).

The advice for older people, who are more vulnerable to infection, is to do whatever exercise is possible. “Anything’s better than nothing,” says Akbar. But a lifetime’s exercise could significantly slow your immune system declining with age. In 2018, a study by University of Birmingham and King’s College London found that 125 non-smoking amateur cyclists aged 55 to 79 still had the immune systems of young people.

The other side of the coin, says Akbar, “is elite athletes who become very susceptible to infections because you can exercise to a point where it has a negative impact on your immune system.” This problem is unlikely to affect most of us unless, says Cruickshank, “you’re a couch potato and suddenly try and run a marathon, this could introduce stress hormones and be quite bad for your immune system”.

One of the many happy side-effects of exercise is that it reduces stress, which is next on our list of immune-boosting priorities. Stress hormones such as cortisol can compromise immune function, a common example of which, says Akbar, is when chickenpox strikes twice. If you have had it, the virus never completely goes away. “During periods of stress,” he says, “it can reactivate again and we get shingles.”


Forget boozing through the coronavirus crisis, because heavy drinking also depletes our immune cells. “Some studies have suggested that the first-line-of-defence macrophages are not as effective in people who have had a lot of alcohol,” says Cruickshank. “And there’s been suggestions that high alcohol consumption can lead to a reduction of the lymphocytes as well. So if the bug gets into you, you’re not going to be as good at containing and fighting it off.”

Cruickshank says that vitamin D has become a hot topic in immunology. “It is used by our macrophages, and is something that people in Britain can get quite low on in the winter.” Necking extra vitamin C, however, is probably a waste of time for well-fed westerners. It’s not that vitamin C isn’t crucial to immune function (and other things, such as bone structure). “All the vitamins are important,” says Cruickshank, “but vitamin C is water soluble, it’s not one that your body stores.” Eating your five a day of fruits and vegetables is the best way to maintain necessary levels.

Exercising and eating well will have the likely knock-on effect of helping you sleep better, which is a bonus because a tired body is more susceptible to bugs. One study last year found that lack of sleep impaired the disease-fighting ability of a type of lymphocyte called T cells, and research is demonstrating the importance of our natural biorhythms overall.

Janet Lord, a professor at the University of Birmingham, recently showed that vaccinating people in the morning is more effective than doing so in the afternoon. “Your natural biorhythms are, to some extent, dictated by sleep,” says Akbar. “If you’ve got a regular sleep pattern, you have natural body rhythms and everything’s fine. If they go out of kilter, then you’ve got problems.”

The seriousness of an infection largely depends on the dose you are hit with, which could in turn depend on how contagious the carrier is when they cough near you. “We’re constantly exposed to germs, and we only get sick from a handful of those,” says Cruickshank.

If you’re reasonably young and healthy, says Akbar, the mild benefits you may achieve from being extra good probably won’t fend off a severe dose of coronavirus or flu. The likely scenario if you catch the infection is, he says, “you’ll be sick for a while and you will recover”.

From a public-health perspective, when nasty viruses such as coronavirus are doing the rounds, Akbar’s priority is not boosting already healthy people’s immune systems, “but protecting the vulnerable people. Older people don’t respond that well to the flu jab, though it’s better for them to have it than not. It’s a general problem of immune decline with ageing.”

When we get older, he says, the barrier function in the gut doesn’t work that well, “so you have something called leaky gut syndrome, where bugs creep into our bodies causing mild infections”. This causes inflammation around the body, as does the natural accumulation of old “zombie” cells, called senescent cells, and inflammation compromises the immune response.

Akbar is working on developing drug treatments to reduce inflammation in older people but they are a way off yet. Age 65 is when, medically, one is considered older, “but that’s arbitrary”, says Akbar. “Some old people might get problems much earlier. And there are older people who are totally healthy.”

“In terms of coronavirus,” says Cruickshank, “it’s mostly spread by droplet transmission, as far as we can tell, so the biggest thing is hygiene.” So wash your hands, and sneeze and cough into tissues, she suggests, between sniffles. No one can completely avoid getting sick, not even top immunologists.

Energy Drinks: The Truth

Energy drinks are supposed to do just what the name implies — give you an extra burst of energy. As it turns out, most of that “energy” comes from two main ingredients: sugar and caffeine. A typical energy drink can contain up to 80 milligrams of caffeine (about the same amount as a cup of coffee). By comparison, a 2006 study found that the average 12-ounce soda contains 18 to 48 mg of caffeine.

Other than caffeine levels, how do energy drinks differ from sodas and sports drinks? Soft drinks are mainly water, sugar and flavouring. They don’t do anything for your body; they’re just supposed to taste good. Sports drinks are designed to replenish fluids lost during activity. They typically contain water, electrolytes and sugar. Energy drinks have added caffeine and other ingredients that their manufacturers say increase stamina and “boost” performance. They’re designed for students, athletes and anyone else who wants an extra energy kick.
Energy drinks became popular in Asia long before they reached the United States. In 1962, Japanese pharmaceutical company, Taisho, released its Lipovitan D drink. It was designed to help employees work hard well into the night. Lipovitan D contains taurine, the same ingredient found in many of today’s energy drinks.
The very first “energy” drink to reach the United States wasn’t really an energy drink at all — it was more of a hyped-up soft drink called Jolt Cola. The “jolt” in the cola was a lot of added sugar and caffeine. Introduced in the 1980s, Jolt Cola quickly became a staple of college campuses.
An Austrian businessman named Dietrich Mateschitz picked up on the cash potential of energy drinks while on a business trip to Asia. Along with two Thai business partners, Mateschitz started the company Red Bull GmbH, with the idea of marketing the drink to young Europeans. Many clubs on the American West Coast caught wind of the Red Bull phenomenon and began importing it to sell as a cocktail mixer.
Red Bull began distributing its drink in the United States in 1997. According to its manufacturer, revenues doubled each year, reaching more than $1 billion in 2000. Although Red Bull has consistently been the leader in the energy drink market, several other companies have launched their own energy drink lines. Many of them are endorsed by celebrities.

Some of the ingredients

…and what they do in the body:

  • Ephedrine – A stimulant that works on the central nervous system. It is a common ingredient in weight-loss products and decongestants, but there have been concerns about its effects on the heart.
  • Taurine – A natural amino acid produced by the body that helps regulate heart beat and muscle contractions. Many health experts aren’t sure what effect it has as a drink additive (and the rumor that taurine comes from bull testicles is false).
  • Ginseng – A root believed by some to have several medicinal properties, including reducing stress and boosting energy levels.
  • B Vitamins- A group of vitamins that can convert sugar to energy and improve muscle tone.
  • Guarana seed – A stimulant that comes from a small shrub native to Venezuela and Brazil.
  • Carnitine – An amino acid that plays a role in fatty acid metabolism.
  • Creatine – An organic acid that helps supply energy for muscle contractions.
  • Inositol – A member of the vitamin B complex (not a vitamin itself, because the human body can synthesize it) that helps relay messages within cells in the body.
  • Ginkgo biloba – Made from the seeds of the ginkgo biloba tree, thought to enhance memory.

Looking at the ingredients, energy drinks appear to be part soft drink and part nutritional supplement. According to reviewers, the taste falls within the same range. People who have tried energy drinks have described the taste as ranging from “medicinal” to “molten Sweet Tart.” Although the manufacturers claim that energy drinks can improve your endurance and performance, many health experts disagree. Any boost you get from drinking them, they say, is solely from the sugar and caffeine.
Caffeine works by blocking the effects of adenosine, a brain chemical involved in sleep. When caffeine blocks adenosine, it causes neurons in the brain to fire. Thinking the body is in an emergency, the pituitary gland initiates the body’s “fight or flight” response by releasing adrenaline. This hormone makes the heart beat faster and the eyes dilate. It also causes the liver to release extra sugar into the bloodstream for energy. Caffeine affects the levels of dopamine, a chemical in the brain’s pleasure center. All of these physical responses make you feel as though you have more energy.

Energy drinks are generally safe, but like most things, you should drink them in moderation. Because caffeine is a stimulant — consuming a lot of it can lead to heart palpitations, anxiety and insomnia — it also can make you feel jittery and irritable. Over time, caffeine can become addictive. It is also a diuretic — it causes the kidneys to remove extra fluid into the urine.

Paul Carroll

HIIT: High intensity interval training

By now I’m sure you’ve heard about HIIT high intensity interval training. HIIT combines short periods of intense exercise with short periods of rest. But did you know that boxing training is the most naturally HIIT training out there.  With its round based and recovery training its a perfect form of HIIT

It is one of the best exercise protocols for fat loss. But do you know why this is the case? Below I lay out 10 physiological adaptations your body undergoes when you do HIIT so that you can completely understand why it’s so effective for fat loss.

Improved Insulin Sensitivity

Insulin sensitivity, or how well your cells respond to insulin, has a big impact on how well you tolerate carbohydrates, and whether those carbohydrates will affect your ability to mobilize fatty acids. Reduced insulin sensitivity means you need more and more insulin to do the same job. And since insulin is a storage hormone, when it’s high, it’s more difficult to lose fat.

Following just 2 weeks of HIIT, in which there was a total of only 15 minutes of exercise, insulin sensitivity was improved by 23%


Produces the Afterburn Effect

Excess post-exercise oxygen consumption (EPOC), is the increased oxygen your body uses after an intense workout to erase its oxygen debt. It uses this oxygen to return the body to homeostasis.

That means it uses additional calories to perform tasks such as muscle repair and replenishment of fuel stores. EPOC is better known as the afterburn effect, which is the process of burning extra calories long after your workout is over.

When comparing HIIT to low-intensity exercise, your exercise intensity positively affects both the magnitude and duration of EPOC. In other words, the greater your intensity, the greater the afterburn effect.

Specifically Targets Stomach Fat

HIIT high intensity interval training
HIIt boxing training

Yes, we all know that you can’t target fat loss per se. However, that’s not what we’re talking about here. Doing sit-ups isn’t going to target belly fat.

However, there are things you can do that will change the way you store and mobilize fat. The way you store fat is determined by many factors – genetics and hormones being two big ones. And the type of exercise you do affects your hormone profile.

Doing HIIT can create a metabolic environment that stimulates a higher proportional release of abdominal fat. You still lose fat all over, but a higher proportion comes off in the midsection.

High-intensity interval exercise three times per week for 15 weeks was compared to the same frequency of steady-state exercise, and only HIIT produced significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance.

Improved Vo2 Max

VO2 max is your body’s max capacity to transport and use oxygen during exercise. It is a great measure of physical fitness. Generally speaking, the higher your VO2 max, the better your fitness level. A higher VO2 max also means that you can exercise at greater intensities for longer periods of time.

The good news is that doing HIIT will result in significant improvements in VO2 max. This improvement can be achieved whether you are a beginner exerciser or an advanced athlete.

Creation of New Mitochondria

Mitochondria are little cell powerhouses that produce energy (ATP). In simple terms, they take the fat and carbohydrates you either eat or store and convert them to usable energy. The more mitochondria you have, the more efficiently your body utilizes the calories you consume.

The number of mitochondria you have can be increased by creating a demand for more energy production. In fact, HIIT is a potent stimulus for the creation of new mitochondria.

Boosts Favorable Hormones

HIIT High intensity interval training does more than just burn calories. It primes your body for fat loss by creating a favorable metabolic environment.

Internally, your body undergoes many hormonal changes in response to intense training. Specifically, HIIT boosts growth hormone and testosterone levels after just 10 minutes, and the amount secreted is correlated to your exercise intensity.

Growth hormone and testosterone are a potent combo for both fat loss and muscle growth. Engaging in HIIT will provide you with this amazing benefit.

Burns More Total Fat Compared to Endurance Training

Did you know you can burn more fat doing HIIT than your typical steady-state endurance training, even when burning a fraction of the calories? It’s true.

A study comparing a 15 week HIIT program to a 20 week endurance-training (ET) program showed that despite its lower energy cost, the HIIT program induced a more pronounced reduction in subcutaneous fat compared with the ET program.

When the scientists adjusted the numbers so the calorie burn was equal, the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was ninefold greater than by the ET program

lean client

Builds Muscle While Losing Fat

Many people say you can’t build muscle and burn fat at the same time. While it can be difficult to put on a large amount of muscle mass while in a calorie deficit, you can certainly accomplish both goals concurrently.

In fact, a 12 week HIIT program has been shown to increase lean body mass, while at the same time reducing total body fat, abdominal and trunk fat, and visceral fat.

The additional muscle will pay dividends by increasing your resting metabolic rate so that you’re burning extra calories at all times of the day. Build muscle and lose fat, all while exercising for less time. Seems too good to be true, but it is.

Increased Capacity for Fat Oxidation

During exercise our bodies undergo all kinds of chemical reactions and stress adaptations. Our bodies literally change from the inside out. During HIIT specifically, we make changes to our physiology that enable us to burn more fat.

Just seven sessions of HIIT over 2 weeks induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women. HIIT causes changes to your body that increases its ability to burn fat.

The Intangibles

I’ve listed out the science behind the benefits of HIIT, but that’s really just scratching the surface. High-intensity interval training also:

  • Adds variety – there really is an endless combination of fitness activities that can be incorporated into a HIIT workout.
  • Creates time efficiencies – you no longer have to slave away on the treadmill for an hour or more. The same benefits or more can be accomplished in under 20 minutes.
  • No equipment necessary – no gym membership? No problem. All you need is your body to get a great workout.
  • Boxing training – The best form of HIIT there is.

Contact us for more info and to book a session:

HIIT high intensity interval training

Affordable personal training

Affordable personal training or shared PT, is a great way to split the cost and still get results that you associate with an Elite personal trainer like Paul Carroll who has 20 years experience as a personal trainer and is a former British champion boxer.

Up to 4 people can share PT for as little as £15 per person. Which for London is very affordable personal training.

A personal trainer will increase your results by up to 60%, try it now with a friend or on your own. Check out the testimonials from happy clients: Click here 

Contact boxing trainer London at the following:

Phone: 07790 210031

mail: boxingtrainerlondon@icloud.com