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Lose Fat Without Losing Muscle

Posted on February 20, 2015 by BBWarehouse There have been 0 comments

Trying to lose fat without losing muscle can be a difficult task but this article by Stephen Islip, gives you a 28 day plan to do just that.

Being surrounded by boxing my whole life has taught me many lessons. One of which is how to avoid a punch (probably the most important one). However the one I use more often, thankfully, is how to “make weight”. More specifically, how to reduce my body fat while preserving athletic ability. What I am about to share with you is what I use to get my clients and myself in great shape. Below is my 28 day plan focused on reducing body fat levels and maintaining the muscles athletic capacity.


When trying to lose fat without losing muscle, here’s what you need to know;

  • There is no substitute for hard work
  • There is no skipping with a sweat suit on in a steam room
  • There is no starving yourself
  • If you give 100%, this will work for you!


What’s involved

    • 4 intense workouts Lose fat without losing muscle
    • Interval Training
    • Resistance Training
    • Specific Boxing Drills

Day 1
Boxing Workout (Skipping, Circuits, Bagwork)
Day 2
Strength & Power Workout
Day 3
Boxing Workout (Skipping, Circuits, Bagwork)
Day 4
Cardiovascular Training


Example Split Routine

Mon Tue Wed Thu Fri Sat Sun
Day 1 Day 2 Rest Day 3 Day 4 Rest Rest
Mon Tue Wed Thu Fri Sat Sun
Day 1 Rest Day 2 Day 3 Rest Day 4 Rest





The days can be split however you feel, it is important to complete the 4 routines over 7 days.

Click here for the full workout routines

Final Words

If you have made it this far, well done! Follow this plan and you will be fighting fit in 28 days. For maximum benefits follow this plan for 12 weeks and stay tuned for A Boxers Guide to Nutrition.

Click here for some great pre-workout supplements to fuel your sessions.

By Stephen Islip

Five Deuce Fitness

On behalf of Bodybuilding Warehouse

This post was posted in News and was tagged with boxing, training tips, fat loss, weight loss, Training

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