Put your beer gut down for the count by finding your inner Ali.
That’s the word from Down Under, where for 16 weeks researchers at the University of Western Sydney put 12 overweight but fairly healthy people into two test groups: one that walked briskly four times a week for 50 minutes per session, and one that hit a heavy bag for the same amount of time, and did five boxing-related interval exercises—heavy bag, focus mitts, circular body bag, footwork drills, and skipping—in three-minute intervals (2 minutes on, 1 minute rest).
Four months later, the boxers had clearly won the bout: Their waist size was down 2.6 inches, they’d dropped an average of 11 pounds, and their body fat was 13% lower; even their heart rate and blood pressure were vastly improved. And the walkers? They’d lost just a quarter inch from their waists, barely a half pound overall, and only 5% of their body fat. And though their heart rate was a bit better, their BP was inexplicably worse.
Despite the study’s small size, it’s obvious that, for getting lean, sleek, and shredded, putting on some gloves and whacking a heavy bag beats the shit out of taking a brisk walk.
Keep clicking for an additional ass-kicking, fat-melting boxing workout courtesy of Sonny Guzman, CPT, boxing instructor at Gotham Gym in New York City.
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