What's the best way to increase your speed and stamina?

and what's a good diet to go along with it?

What's the best way to increase your speed and stamina?
Do the normal boxing workouts that come with the sport and the rest will follow,





hit the heay bag for


12 rounds 3 mins each, taking a 1 min break between


Hit the speed bag for 30-45 mins straight


Hit the double end bag 30-45 mins straight


Jump rope for 12 rounds 3 mins each, 1 min break between


Run at least 2-4 a day.


Push up 4 sets 50 reps


Crunches 4 sets 50 reps


Also work with the medicane ball for your abs





All you need to do is train like a boxer and you will be fit like one,, theres no speical work out,





For diet dont drink or eat junk food ie soda, candy, pizza, chinese food, non of that crap





High protien and high carbs lean beef/pork


pasta, bread, Jucie, fish, oatmeal, take protein shakes
Reply:go to a boxing gym and train hard. as for diet...





The CrossFit dietary prescription is as follows:


Protein should be lean and varied and account for about 30% of your total caloric load.


Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.


Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.


Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.





What Should I Eat?


In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.





The Caveman or Paleolithic Model for Nutrition


Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.





What Foods Should I Avoid?


Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.





What is the Problem with High-Glycemic Carbohydrates?


The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research quot;hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.





Caloric Restriction and Longevity


Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.


The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
Reply:I recommend doing cardio-related excercises.. Everything from running, swimming, eliptical machines, tread-mills, jumping rope, wind-sprints...just to name a few.. Everyone has their own preference but those are many of the excercises that I did as an active fighter and continue to do today.. It's all good.
Reply:the heavy bag