3 Science-Backed Reasons Boxing and Strength Training Boost Weight Loss | Oakland Fitness Coach
By Liam Saechao – Certified Personal Trainer | Impact Fitness Oakland If you’re looking for a powerful, science-backed way to lose weight and build lean muscle, combining boxing and strength training is one of the most effective strategies out there. As a certified boxing coach in Oakland and weight loss coach in Oakland, I’ve helped dozens of clients transform their bodies using this exact approach. Boxing: A Full‑Body Calorie Torcher Boxing isn’t just about throwing punches—it’s a full-body cardio workout that burns calories fast. According to the Cleveland Clinic, boxing improves cardiovascular health, coordination, and overall fitness. Depending on the intensity, boxing workouts can burn 500–800 calories per hour. Bonus: Boxing also helps lower stress by releasing endorphins, which can help combat emotional eating. It’s a mental and physical win. Strength Training: Build Muscle, Burn More Fat Strength training increases your lean muscle mass, which raises your resting metabolic rate (RMR)—the number of calories your body burns at rest. According to Health.com, lifting weights helps you lose fat more effectively than cardio alone. In fact, an NIH study found participants who trained for 10 weeks increased their RMR by 7% and lost an average of 1.8 kg of fat—without changing their diet. The Afterburn Effect (EPOC) = Extra Fat Burn When you combine boxing and strength workouts, you create a metabolic effect called EPOC—Excess Post-exercise Oxygen Consumption. According to the American Council on Exercise (ACE), EPOC can boost your calorie burn by 6–15% for hours after your workout ends.High-intensity strength circuits and explosive boxing drills trigger this effect, making your body work harder to return to its resting state. Train with the Best Fitness Coach in Oakland At Impact Fitness Oakland, we combine boxing and strength training into a seamless, results-driven experience. Whether you’re a beginner or experienced athlete, we tailor your plan based on your goals and ability. As a top-rated weight loss coach in Oakland, we provide: Personalized boxing training for fat loss, stress relief, and coordination Customized strength programs to build lean muscle and increase metabolism Nutrition guidance and progress tracking Small group and private training options More Than Fitness: Confidence, Safety & Real-Life Skills At Impact Fitness Oakland, many of our clients say that boxing quickly becomes their favorite part of training—not just because it burns calories, but because it makes them feel empowered. For them, boxing is fun, stress-relieving, and builds a sense of strength they carry beyond the gym. Boxing isn’t just for the ring or for fighting. Learning basic boxing techniques—like stance, footwork, and how to throw a proper jab—can give you the ability to protect yourself in a dangerous situation. One of our longtime clients was randomly assaulted. Thanks to his regular boxing training, he was able to react calmly, defend himself, and escape without serious injury. These skills go hand in hand with the confidence we see growing in all our clients. Whether they’re beginners or athletes, boxing helps them stand taller, move with purpose, and handle stress with control. It’s not just about fat loss—it’s about reclaiming personal power and walking through the world with more certainty. If you’re looking for a boxing coach in Oakland who trains you for fitness and real life, you’ll feel right at home here. Ready to Transform? Don’t waste time on cookie-cutter workouts. Train smarter with the guidance of a certified boxing coach in Oakland and see real results. We’ll help you lose weight, feel better, and gain long-term confidence. Book Your Free Consultation today and take the first step toward your transformation Want More? Learn more about: Our Small Group and Private Training Options Meet Your Oakland Trainers Real Client Transformations and Reviews Book Free Session
