The professional: Rob Pilger, owner, Old Skool Boxing and Fitness Academy

The professional: Rob Pilger, owner, Old Skool Boxing and Fitness Academy

"It all starts with sleep. I like to get at least eight hours of sleep a night. Poor sleep habits put you in a hormone slump. Your lifestyle has to be in check for you to get the most out of your exercise routine. Otherwise, you're digging yourself into a hole. As far as eating, stay away from boxed foods, canned foods, packaged foods. Try to eat organic as much as possible. Eat whole foods. Limit dairy. Drink half your body weight in ounces of water each day. As far as your workout, begin with realistic, small goals. Get strong, because everything starts with strength; strength lays the foundation, and it's the best injury prevention. Then, develop your aerobic system-that's your body's powerhouse. I always try to break a record I previously had; that keeps me motivated. I have two max-effort workouts a week-maximum effort for upper body and maximum effort for lower body-as well as a speed day one day a week and boxing workouts on Tuesdays and Thursdays. On Sundays I go for a run. Before every workout, I do mobility and dynamic warm-ups and some static stretching. I like to keep my workouts between 45 minutes to an hour; go longer than an hour, and destructive catabolic hormones are released. Boxing starts from the ground up. You need to learn the basics: stance drills and foot work, feet and hands." -As told to Tristan Eden