- 1). Participate in a rigorous cardio training plan. Consume a well-balanced diet, and make sure you are getting eight hours of sleep each night. Do not overdo the fitness process, and always stay hydrated. Incorporate shadow boxing and jumping rope into your training. Run five to 10 miles a day, carrying a two-pound weight in each hand and throwing punches randomly. Punch speed bags and body bags for 30 minutes every day. Participate in a safe and productive weight-training program. Only lift the amount of weight you are comfortable with.
- 2). Learn how to punch correctly. To execute a jab, keep the weight of your feet in a planted position. Conduct a short quick punch with your leading fist. Snap the punch straight forward and back. A jab is used to set up more damaging punches, and to keep the opponent at a distance. To execute a right or left cross, transfer the weight from your rear foot to your front foot, always keep your weight on the balls of your feet. This is used to counter an opponent's punch, and to hit him in the head. To execute a right or left hook, turn your front foot inward and plant your rear foot solidly, Swing your fist around from the side of your body. Make sure to hold your guard hand a little higher than your throwing hand.
- 3). Defend yourself from incoming punches. Keep your hands up and your elbows tight. Execute defense techniques such as pushing the opponent's punch to the side with your glove, moving to the side to make him miss, absorbing the impact of the opponent's punch with a glove and holding your arms and gloves over your chest and face while moving your hips back and forth.
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