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Do you ever ask yourself, why don’t I have abs yet!?

Although most people think they need to “work their abs” more, a chiselled core is made mostly in the kitchen. But you know that right? If you’re looking to get rid of that belly fat, here are 5 easy tips to help speed up your results!

 

  1. You’ve heard it since you were a kid, but breakfast is the most important meal of the day!

Make sure you eat a solid breakfast every morning. Skip the sugary cereals, donuts, and bagels, and swap those with some protein rich eggs. Scrambled eggs or veggie omellet are both great options that will help keep you fuller longer. Don’t like eggs? Try adding a protein shake or homemade granola bar. Anything high in protein is what you want to give your body to get you to the level you’re looking for.

 

  1. Add strength training to your routine

Boxing is a great way to help chisel your abs, as it works your ENTIRE core – but this is generally dismissed. (If you do not feel your abs every single hit, come talk to me and I’ll show you the way it should be). And to be clear, boxing works your core not just the front of your abs as most traditional ab exercises do. In addition to boxing, you can add in weights or strength exercises like at our Monday strength class. Building muscle not only speeds up your metabolism to burn fat and revel those abs, but also prevents injuries too.

 

  1. Include fat-burning foods in your diet

The best way to reveal the abs you’ve been working hard in the gym for, is to add in a variety of fat burning foods to your diet. Good foods to add are smoked salmon, plain greek yogurt, eggs, almonds, and also protein supplements. Adding in a few of these to your diet will help you build muscle, and burn fat quicker!

 

  1. Eat more, but watch your portions

Aim to eat three meals per day, adding in 2-3 snacks. Make sure each meal is well-rounded with a protein, carbohydrate, and a healthy fat. The key here is to eat more frequently, but not have three or four servings each meal. Eating more frequently throughout the day boosts your metabolism, and burn fat even faster. (Starvation works also, but only until you start eating again…)

 

  1. Trust the process

Abs don’t just appear overnight. Yes, it is cruel & unfair. You need to stay consistent with your food and consistent with your training. For me, the look of a 6 pack simply isn’t worth the trade off, so I am content with my fitlines. This is totally ok. However, if you want a 6 pack, then go get it! If you already have fitlines and a leaner physique, you are so very close – just stay consistent!!

 

 

Try out one or more of these tips, and let us know if it’s helping you get that shredded core you’ve been looking for! If you found these tips helpful, share this article with a friend!

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Men who include boxing into their routine can reap loads of benefits such as increased muscle tone, burning stored fat, building stronger bones, increasing cardiovascular and muscular endurance, improving your strength and power, and also helping with stress relief. Boxing is not just a great full body workout, but also a mind workout too.

 

In a previous article, we talked about the benefits of boxing for women. In this article, we’re going to cover the how boxing can help men with their fitness goals.

 

  1. Suits all fitness levels

The one thing that makes boxing a great workout, is the ability to customize it based on your current fitness level. If you are looking to maximize your results with one quick & easy tip, up the weight of your gloves! Most regular boxing gloves can go up to 16oz, and adding in that extra weight can help you tone, build muscle, and test your endurance.

 

2. Stress relief

And while you can modify to suit, it’s a great way for you to push yourself during a boxing workout. It is great for men as it is a HUGE stress relief. A lot of blokes bottle up emotions and frustrations compared to their female counterparts, so boxing will not only help you get a rock solid body, but it will also help release that stress that you’re holding in a safe place. So you will learn some cool skills and also have the discipline of the technique, which will in turn stop you from getting into sticky situations when testosterone is running high. Use your evading skills and appreciate the discipline of the techniques. There’s nothing more satisfying that moving out the way and having the other person look like an absolute clown. Control is the best!! And I know what impresses me more (Insert winky face here)

 

 

3. Full body workout

Another benefit is that it stimulates muscle groups like your quads & glutes (not just your arms!) to give a full body workout. And each time it is improving your hand-eye coordination. This in turn this can help improve your daily life, work and other aspects of your workouts. Just ask Ryan!

 

4. Speed, agility & hand/eye coordination

Boxing also increases your speed and agility. Most traditional workouts for men include lifting heavy weights, or other strength-based workouts to get huge. This is totally cool – there is a time and place for everything. However, with boxing, you can build up your speed and reaction time, build LEAN muscle and tone those muscles all at the same time. Win win, win win win!! Plus you don’t need loads of equipment or a gym membership – all you need is a super cool bunch of people like we have at Box it Out 🙂

 

 

Overall, boxing is an awesome exercise to get you fast, agile, coordinated, calm, centered, controlled and building lean toned muscles. Boom. Time to box guys!!

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Cooling down and allowing your body to start the recovery process is just as important as the workout itself! If you want to be able to give 100% every workout, you need to allow your body to properly recover.

First, be sure you are stretching after your workout. Stretching and foam rolling can help improve your flexibility, ease muscle soreness and speed up the recovery process for your muscles. Take note here that it is NOT always beneficial to stretch.. There is a time and place for this, but listen to your body as to what it needs.

Just ask those who did a tiny amount of foam rolling on Monday. We all felt the difference. Especially for those who went for a 6am run on Tuesday. (Shout out to Hayley, Ly, Emma & my MVP Bel – you ladies rock!)

The next step is to get yourself hydrated. You lose a lot of water when sweating, so it’s time to replenish and hydrate after your workout. When considering what to re-hydrate with, stick to plain ol water. If you’re after an extra boost, try coconut water – it’s full of electrolytes without the added sugar of sports drinks.

After re-hydrating, have a post workout meal. A healthy snack or meal will replenish your body’s glycogen stores and start the repair process for your muscles. Protein shakes, a banana with peanut butter, or even a veggie omelette are great choices here. All of these will provide you with the nutrients and protein your body needs to kick off your recovery. And also prepare you for your next workout. For me, I usually have a protein shake on the way home as it’s the easiest option.

Lastly, if you have had a tough workout and want to get your muscles into recovery mode quick – jump into the shower and only run cold water. Then run it hot, then cold again, then hot again. Switch the taps about 10 times. This helps to get the blood pumping, and helps your lymphatic system get rid of any built up lactic acid. This is the stuff that ‘feel the burn’ is talking about. I actually enjoy doing this after a tough session. Don’t dismiss this one- you get used to the temperature changes pretty quick. And it’s better than hobbling around with everyone at work asking you why you’re moving like their grandma…

If you’ve left it too late and you’re already sore, then the best thing to do is to keep moving. If you sit for 8hrs or avoid walking up those stairs, your muscles will seize up and the pain will stay for longer. Avoid stretching for longer than 15secs on each muscle here, and opt to go for a nice long walk instead. You want to gently get the blood flowing, which will help to put that pain behind you.

Bonus tip: I have found that magnesium works an absolute treat for my recovery. I supplement with it before I go to sleep at night and also have magnesium spray that I will use after a shower. I love this stuff! When I use the magnesium spray, I can almost guarantee that I will not be sore the next day. This is great for me as I like to try new things (like run training for city to bay) and really push myself during my sessions at boxing and with my coaches.

Let me know in the comments below what helps you recover…

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