Box Your Way To Toned Taute Arms
With t-shirt and singlet weather fast approaching, toning and strengthening your arms may be high on your fitness priority list! If that’s the case, look no further than boxing!
Boxing is a ‘whole body’ workout that’s favoured by Gigi Hadid, Rachel Finch, Lara Bingle, and Hilary Swank (Million Dollar Baby!), and yes – the benefits are noticeable. But let’s take a closer look at how boxing can specifically improve your arms in time for Summer.
1. Boxing will fast track full body fat loss including arms
As you know, when it comes to losing weight with diet and exercise, we can’t pick and choose where we’d like the body fat to drop off (sigh). So in order to burn away excess fat from your arms and upper body, you will need to target whole-body weight loss by reaching an ‘energy deficit’. Being in an energy deficit forces you to use stored energy from all parts of your body, including your arms, to satisfy basic survival functions such as breathing and blood circulation (ie. basal metabolic rate), plus any additional exercise you undertake.
In order to achieve an energy deficit with exercise, many experts recommend High Intensity Interval Training (HIIT). This is because HIIT workouts have been shown to burn more calories overall compared with consistent, moderate-intensity exercise (or steady state cardio) – even when the total duration of the workout is less! This is in part due to the longer recovery, which demands more energy, increasing your metabolic rate by 6-15% for up to 24 hours post workout.
HIIT has another edge over steady state cardio exercise. The short, sharp, high-power intervals ‘force’ your body to be more efficient and effective at burning body fat for rapid energy production.
So – where does boxing fit it? Well, boxing follows HIIT principles – short bursts of maximum effort punching or kicking against a bag or pad, followed by rest periods. So, it is an excellent choice for whole-body fat loss, including your arms!
2. Boxing engages the muscles in your arms
As discussed above, any form of exercise that results in energy deficit, especially HIIT, can result in fat loss around your arms. However, boxing has an edge – unlike running and cycling, it specifically engages your upper body muscles. It’s hard to build muscle in a state of energy deficit, in fact, you’re more likely to lose muscle mass as your body breaks down fat and muscle tissue for energy. However, with boxing you have a better chance of preserving your triceps and biceps, as you are using these muscles more frequently. So, when that weight does start to drop off, your arms will appear especially toned!
3. Boxing is social, motivating and fun!
This point is just as important as the first two, make no mistake! If you are after serious ‘arm’ results, you need to be exercising regularly, and challenging yourself to boot. Boxing classes tick all the boxes here – you have upbeat music to boost your mood and energy levels, an instructor to inspire you, and a partner to push you harder. And, nothing beats boxing when it comes to stress release after a long day. It’s a complete package, that will keep you coming back week after week, to achieve your goal.