Boxing is one of the most efficient ways to drop fat while keeping muscle. Here’s the 8-week plan we use at Boxing Academy LK for busy members across Kohuwala, Nugegoda and Dehiwala.
Weekly targets
3 classes/week (Foundations or Technical) + 1 optional PT
7–9k steps/day (light recovery walks)
Protein at each meal (1.6–2.0 g/kg body weight)
Sleep 7–8 hrs, hydrate 2–3L/day
Training split (Mon–Sun)
Day 1 – Skills + Pads (45–60m): jab–cross mechanics, core finisher
Day 2 – Conditioning (30–40m): shadowboxing circuits, bag intervals
Day 3 – Skills + Defense (45–60m): slips, rolls, counters; ropes & carries
Day 4 – Optional PT (30m): technique clean-up + personal weak spots
Meal templates (sample)
Breakfast: eggs + fruit + Greek yogurt (or oats + whey + banana)
Lunch: rice or potatoes + lean meat/fish + big veg volume + salad
Dinner: stir-fried chicken/beef/tofu + mixed veg + rice/noodles
Snacks: whey or cottage cheese, fruit, nuts (portion controlled)
We build custom meal plans around preferences and IBS/lactose needs when required.
Expected results
Most members drop 0.5–0.9 kg/week while getting stronger and learning real boxing.
How to start
Pick three classes from the timetable and book an intake PT.
We’ll customise calories and a 2-week meal plan with a simple shopping list.
👉 See schedule & fees: https://boxingacademylk.com/schedules/
Call/WhatsApp: +94 77 160 6799
FAQs
Can beginners follow this? Yes—Foundations + short conditioning is ideal.
Women’s program? 100%. We scale intensity and provide targeted core work.
Vegetarian? We’ll design a high-protein vegetarian plan (paneer, eggs, legumes).
