Test 3

If you want to lose your paunch, start punching. Study subjects who followed a 12-week boxing high-intensity interval training programme reduced body-fat levels by 13.2%, their waist by 5.3% and total body mass by 4.1%, according to results published in the BMC Sports Science, Medicine And Rehabilitation journal. What’s more, the boxers significantly reduced their blood pressure, increased their VO2 max – the measure of cardio fitness – by 16%, and increased their sense of vitality by 54%. So if you’re struggling to shift your belly, don’t throw in the towel – turn the page for our guide to boxing yourself leaner.

4.1% The average reduction in subjects’ body mass index (BMI) scores following the 12-week HIIT boxing programme, according to the Australian research

25% The improvement in feelings of general health and happiness reported by the study subjects who had completed the four-times-aweek three-month programme

Belly busting boxing circuit

Illustrations Sudden Impact Photography Getty, iStock

Do this three-move boxing HIIT circuit to torch fat fast. Do 40 seconds of bag work, rest 20 seconds, do 40 seconds of sprawls, rest 20 seconds, then finish with 40 seconds of sit-outs. Rest for 60 seconds, then repeat the circuit three more times.

BAG DRILL

Keep it simple: throw straight punches, pivoting on your back foot when you hit with your rear hand. Aim for a mixture of power and speed, and keep your non-punching hand by your chin – it’s a good habit to get into and gives your shoulders an extra workout.

SPRAWL

MMA fighters use the sprawl to defend the doubleleg takedown – a wrestling move similar to a rugby tackle – but its up-down nature makes it a perfect fat fighter. Drop your hips low to the floor, keeping your chest up, then pop back to your stance fast.

SIT OUT

The sit-out is your go-to escape if an MMA opponent sprawls on you. Start face-down on all fours, then lift one hand and kick your opposite leg through, aiming for your foot to land where your hand was. Return to the start and repeat on the other side.

Jon, brand director

#MustTriHarder

I’m not a big fan of isolation lifts, much preferring heavy compound moves. But to add muscle faster I’ve embraced single-joint moves, like cable triceps press-downs. The aim is to keep tension on the muscle throughout each set and get the biggest pump possible.

Ben, deputy editor

#JointEffort

I’ve been working on improving my hip, knee and ankle joint mobility using a squat progression devised by movement coach Ido Portal. I’ve suffered with knee pain ever since tearing a cruciate ligament a few years ago during an MMA sparring session, but increasing my ROM has worked wonders relieving it.

Joe, editorial director

#ShoulderTheBurden

I’ve been spending more gym time on my shoulders: firstly working on improving mobility, then doing slow and controlled reps to work the muscles hard, but in a safer way that doesn’t risk injury. After all, what use are bigger shoulders if you can’t raise your arms?

Sam, fitness editor

#BattleReady

I tested the new Under Armour HealthBox, an activity band, heart rate monitor and smart scale combo, at GSK’s Human Performance Lab. I can conclusively report 30 seconds of manic battle rope thrashing is sufficient to reach max heart rate — and break this fitness journo. Read the MF review on p31.

It’s said a change is as good as a rest – but in the pursuit of living a better life, I’d say stepping up is far more beneficial than lying down. This issue of Men’s Fitness has one theme running from the first page to the last, and it’s the importance of trying to do things differently. To do things better.

Inside we bring you an interview with Rudimental’s DJ Locksmith, fresh from a 30-day fat-loss challenge (p33). We put the spotlight on action hero Matt Damon, who’s rolled back the years to reprise his role as Jason Bourne (p46). And we’ve got an exclusive training feature with golf superstar Rory McIlroy, whose new-found love of lifting weights has driven his career to incredible heights (p68).

You’ll read a lot of instantly applicable training, nutrition and life tips from these men, who’ve put their reputations and bodies on the line to dominate the stage, the screen and the green.

But the beauty of change is that it’s all relative. For you to lead to a fitter, healthier and happier life, all it takes is small steps in the right direction. Start today and those little steps will soon make a big difference.

Joe Warner, editorial director @JoeWarnerUK