Is Muay Thai Good for Losing Weight?
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Muay Thai has a reputation for being one of the toughest combat sports and deservedly so.
Fighters and casual practitioners of the sport know this to be a fact. With eight limbs to work with, Nak Muays are able to fight at a level of excitement and intensity that few sports can match.
Not everyone can be a fighter, though. There are a lot of Muay Thai enthusiasts that are into the sport to be more fit and strong. And a lot get into the sport because they believe that it can help them shed off some extra weight fast.
Are they right, though? Is Muay Thai good for losing weight? Can throwing punches, kicks, knees, and elbows help you say goodbye to excess pounds?
Read on to find the answer!
Reasons Muay Thai Can Help You Lose Weight
As mentioned above, Muay Thai is a combat sport and martial art that has a level of excitement that’s through the roof.
The great thing about it is that it directly translates to helping practitioners with their weight loss goals.
Is Muay Thai good for losing weight? The answer is a resounding YES!
In fact, Muay Thai is one of the best, if not the best, activities that you can do in order to burn fat and lose weight.
Here are four of the best reasons why that’s a fact:
1. Muay Thai is a Great Cardio Workout
Cardiovascular activity is considered the best way to burn calories. Eventually, it will help you burn fat and lose weight.
Muay Thai has so many moves and you’re constantly moving and throwing various strikes.
Start with shadowboxing, where you can practice all of your favorite moves. You can even mimic a fight or sparring session by visualizing an opponent right in front of you.
The technique drills that you need to do over and over until they are part of your muscle memory are also excellent as cardio workouts.
Lastly, the conditioning drills in every Muay Thai workout are second to none. It’s guaranteed to leave you gasping for breath but raring for more by the end.
2. HIIT is a Sure Way to Lose Weight
High-Intensity-Interval-Training (HIIT) is one of the surest ways to lose weight. You have probably already heard of interval training. It’s a training regimen where you alternate moments of intense workouts with moments of lesser intensity.
Guess what? Muay Thai is basically one of the best HIIT workouts!
HIIT is an awesome workout because it forces your heart to make sudden adjustments in a matter of minutes. You are also forced to perform activities that are out of your usual range of activities or workouts.
Your heart and your whole body will have to work at a faster rate and a more intense pace than it’s used to.
The result is that your body’s metabolism will see a significant increase. Plus, your body will be burning calories long after you’ve finished training.
A Muay Thai training session is an intense HIIT workout because training sessions are divided into rounds with rest in between. You get the full benefit of interval training and that includes weight loss.
3. Muay Thai Helps Build Up Your Muscles
Regular training in Muay Thai can also result in building up your muscles and physical strength.
Muscle building plays a significant part in weight loss. This is because if you have more muscles, then you are burning more fat.
In Muay Thai, every strike you throw requires you to tense your muscles, especially at the moment of impact. After a while of throwing punches, kicks, knees, and elbows, your muscles will feel like it lifted a lot of weights.
The repetitive throwing of strikes in every training session will give you a workout that’s similar in effect to strength training. What’s more, Muay Thai training sessions often finish up with bodyweight exercises for that extra muscle-building.
4. Muay Thai is a Great Workout for the Whole Body
Lastly, Muay Thai is a great workout for your entire body. Being known as the art of eight limbs means you have so many body parts moving when training.
If you are sparring or getting ready for a fight, the training picks up and intensifies even more. You train your arms and shoulders for the hard punches that you’re going to throw throughout the fight.
And you also need to harden your shins to throw the hardest kicks possible. Of course, you’ll also have to harden your elbows and knees for those devastating blows that can knock out any opponent any time.
Plus, you will need to engage and tense your core with every strike you make. The same is true when you defend the attacks of your opponent.
All of that will lead to a stronger, leaner, and more ripped physique that also boasts a great cardio!
There is a saying that “abs are built in the kitchen”. When it comes to a successful weight loss plan, diet matters. It is not so much about the quantity of food but also the quality. A proper diet helps to power your training, provides fuel for recovery, builds muscle and promotes fat loss.
Check out “Can You Build Muscle with Muay Thai?” and “Foods to eat before Muay Thai” for more information.
After looking at these reasons, there shouldn’t be any doubt that Muay Thai is an awesome way to lose weight.
It’s not just a good way to lose weight…but it’s actually one of the BEST activities that you can do to lose unwanted pounds.
So what are you waiting for? If you feel like you could use losing a pound or two or more, then start hitting the pads or heavy bag and strike your way to a fitter you!
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Is Muay Thai Good For Weight Loss? • Kombat Group
The average person will burn up to nearly 1000 calories in a typical 1-hour Muay Thai session, according to health resource website, Nutristrategy. That’s more fat burning than most sports offer, and Muay Thai is extremely fun, it’s a full body workout and it’s a group activity!
In short, no matter what size or shape you are, Muay Thai is one of the best and most fun ways to lose weight.
How does Muay Thai burn fat?
Firstly, cardiovascular activity burns the most calories as it speeds up your heart rate, which instantly burns fat. There aren’t many martial arts that can compare with the cardio workout you get from Muay Thai. The constant motion, round after round of punching, kicking, and conditioning drills that come with every workout are guaranteed to contribute to weight loss and elevate your heart rate.
Secondly, High-Intensity-Interval-Training (HIIT) is the king of weight loss. And Muay Thai classes are incredibly dynamic HIIT workouts, from upper body strikes to kicking, ab exercises, jumping rope, and many other conditioning drills. The Kombat Group Muay Thai sessions are done in rounds, with a duration of 3 minutes per round and a rest in between, which makes for a perfect fat burning interval training workout.
According to an article published by Men’s Health, it takes only two weeks to gain results you can see and feel using HIIT. The article also states that after 14 days you build the same endurance and power with 135 minutes of interval training as you’d get from 630 minutes of traditional steady-state endurance work.
As well as burning fat and losing weight (the healthy way), Muay Thai also improves your total-body strength and conditioning, improves athleticism and encourages lean muscles toning.
Combining Muay Thai with Calorie Control
It’s important to remember that successful weight loss requires a balance between exercise and a nutritious diet. People burn calories no matter what they do, whether it’s sleeping in a bed, walking around the block, or taking a class at a Muay Thai weight loss camp, such as Kombat Group. But remember, it’s fundamental to combine the classes with a calorie-controlled meal plan to achieve the results you want.
At Kombat Group, we design bespoke diet plans for our weight loss guests and even though the dishes are designed for fat burning, they are delicious and never leave you feeling hungry. Furthermore, we take the hassle away from you so that you don’t have to count your calories or stress over how much you should be taking in.
With our hi-tech InBody Composition Analysis machine, you will discover instantly what your recommended calories intake is, what your target weight should be and what your fat control score should look like.
After your analysis is complete, our chef’s get to work preparing 3 meals per day, 7 days per week for you, with all dishes keeping in line with your recommended calorie intake amount. So, all you need to do is eat up and attend the training classes – losing weight couldn’t be any simpler! And you can even combine our weight loss Muay Thai classes with our new technology, Slim Belly – a revolutionary figure forming system that promotes effective shape enhancement within just two weeks of usage.
Why Kombat Group is the best Muay Thai camp in Thailand for Weight Loss
At Kombat Group Thailand, we’re helping people of all skills, shapes and sizes to master the art of Muay Thai. Our full-body workout sessions are the best way to stay in shape, lose weight and build strength.
And thanks to our all-inclusive Muay Thai weight loss package which includes en-suite accommodation, nutritious meals and an on-site swimming pool to relax in, you are guaranteed to shed those pounds and reach the weight goal you have always dreamed of, in the perfect setting in Thailand.
How to Lose Weight with Muay Thai
There’s a number of reasons people train Muay Thai. Maybe it’s because you love the sport, maybe it’s because you want to compete in the sport, or maybe it’s a means of staying in shape and losing weight.
Living in Thailand and training at a Muay Thai camp for almost three years, I’ve seen my fair share of people coming and going at training camp. Not everyone comes down here to fight. Some people come down to get fit and lose weight. Now considering these are camps where you live, breathe, and eat Muay Thai multiple times a day, you would think that anyone coming down here for a few months of full time training would become absolutely shredded in no time.
However, from what I’ve seen, it’s not all that common to see people achieve dramatic results – even at a place where you train so much. Rare is it that someone comes down and achieves visible results in a couple months. Yes, it does happen, but it’s it certainly is not that common. If people coming to a place where the sole focus is training anywhere from 2 to 5 hours a day and they still are not losing visible amounts of weight, then it begs the question of WHY?
Well the answer is simple actually: diet.
Yes, that’s right, diet. Just because you do oodles of cardio doesn’t mean you are going to automatically lose weight, get ripped and all that. If you are eating MORE calories than you burn, you won’t lose weight. Period. There is no way to get around this. You might get fit, your stamina and cardio levels might increase, but you won’t lose weight. So if you are training Muay Thai and wondering why the poundage is just not shedding off, you are eating too many calories to see tangible weight loss.
Keep in mind that it is certainly possible to lose weight with Muay Thai. But there’s often a bit more involved than simply ‘’training’’ a couple times a week – be it in a hard-core Thailand training camp or back in your own home Muay Thai gym. If you are training twice with one or two long runs, 6 days a week, you’ll probably be shedding weight pretty fast. But if you are only 3 or 4 times a week and do NO cardio outside of training, then you will need to combine Muay Thai with calorie control (i.e. DIET) to achieve weight loss results.
So let’s look at just how you can lose weight with Muay Thai and achieve a body you can be proud of.
Regulate Your Calorie Intake to Achieve a Caloric Deficit
You can train hours per day, but if you are stuffing yourself with too many calories, you won’t lose weight. Regulating your calorie intake IS THE MOST IMPORTANT PART OF LOSING WEIGHT.
Weight loss follows one simple fundamental law: CALORIES CONSUMED MUST ALWAYS BE LESS THAN THE BASE REQUIREMENT OF CALORIES BURNED BY THE BODY FOR WEIGHT MAINTENANCE.
In other words: you need to be at a negative energy deficit to lose weight. It doesn’t matter how much cardio you do; if you are eating MORE calories at the end of the day than your body burns, you won’t lose weight at all.
Here are the Basic 4 Steps to Achieving a Daily Caloric Deficit:
1. Figure Our Your Body’s Caloric Requirement for Weight Loss
In order to lose weight, you will need to figure out HOW many calories your body needs to maintain its current weight, then reduce your calories between 200-500 calories below that number.
Now when you FIRST start trying to lose weight, you won’t know the exact number of calories to eat a day at first – it takes a bit of time eating at a certain number of calories per day and tracking the results before you come up with an accurate number based on if you are actually losing weight or not.
However, you can use some basic weight loss formulas to estimate how many calories you require for weight loss based on your current weight, height, and bodyfat level. Once you have this number, you can test it in the real world for a couple weeks and see if you are losing weight. If so, then the number is accurate. If not, then you will need to cut calories more.
Calculating your calories for weight loss four steps:
Step 1: Calculating your BMR (Base Metabolic Rate)
Step 2: Adjust BMR for Your Activity Level
Step 3: Calculate Your Caloric Deficit
Step 4: Subtract your Caloric Deficit (#3) Figure from your Adjusted BRM (#2) to get your target calories for the day
NOTE: IF you are doing regular cardio like Muay Thai, you need to keep in mind that your Base Metabolic Rate (calories required for weight maintenance) goes UP because you are already burning calories to power your activity. That means you need to figure out roughly how many calories you are burning doing exercise and add it to your BMR number. This is Step 2 and Step 3 above.
2. Count Meal Calories
If you want to keep track of your calories, you will need to know how many calories are in what you are eating.
There are two ways to go about this:
Counting Calories the Accurate, Scientific Way: The first and most accurate way is to use a micro weight scale, look up the nutritional profile for each item you cook, and keep track of it. While this sounds pretty work intensive, it’s pretty easy actually and you get pretty good at it. I highly recommend, if you are absolutely serious about losing weight, you take this approach first.
Counting Calories by Guessing: The second way of doing it is to guesstimate how many calories each meal you eat is made up of. However, in order to do this, you have to at first be familiar with basic meal calorie counting in the first method. Basically, taking a couple weeks of actually weighing out your food and counting calories exactly will give you a good head for guessing calories on the fly. This will help you when you eat out at restaurants.
3. Create a Meal Plan
If you are going to lose weight, you are going to need to be very strict with how much you eat. This is best accomplished by putting together a meal plan. Counting calories is fine and the first step needed but the next step is to put it all together by figuring out what you will eat every day and following this meal plan religiously. Yes, it is possible to lose weight by just taking a haphazard approach without a solid meal plan, but it’s a LOT harder and everything is based on guessing. A far better approach is to come up with an approximation of the same foods you will eat every day, the portions, and the number of calories that make up each meal, then roughly stick to this. Of course for this to work you will have to cook your own meals so you can control exactly how much you are eating. If this is too restrictive, you can certainly take a looser approach and guesstimate your caloric requirements per meal and stick to that, but for this to have any chance of working, you really do have to be familiar with how to track your calories and how to estimate how many calories are in your meals, which means you NEED to start off the first couple week to the first month Counting Calories the Accurate, Scientific Way, as detailed in Step 2 above.
If you are living in Thailand and want to eat out locally, then use our detailed guide to the healthiest thai food dishes to help plan out your meal plan/meal choices.
Now this itself is an entire article itself. The easiest way to go about it is to craft a meal plan based on your macro-nutrient requirements and calorie requirement (for weight loss). So if you want to know how to create a meal plan. For exact information on how to create a meal plan for weight loss, read our guide here.
4. Eat Slightly Under Calorie Maintenance Every Day
Once you know how many calories you need to lose weight (which I assume you have figured out in the first part by using the formulas), you simply EAT that number of calories consistently by following your meal plan for weight loss that was created based on that calorie requirement.
5. Track your progress and adjust if needed
It takes a couple weeks to figure out exactly if you are losing weight or not. There results are NOT going to be instant. You can’t cut calories one day then expect to lose weight the next day. There will be a few weeks of tracking just to see if you lose weight or not. If you don’t, you will need to lower your calorie intake and see if you lose weight the following week.
A few helpful facts about weight loss to keep you on track:
- 500 calorie deficit a day = 3500 calories weekly deficit = 1lb of fat loss.
- Typically, you will lose about 1-2 lbs a week
- The higher body-fat you are, the easier it is to lose weight. The leaner you are, the slower the weight loss becomes
- It can take 2-3 weeks to first start losing weight as your body adjusts
- If weight does not decrease after 7 days, decrease calories by 100 or 200 calories and repeat another week and check again. Repeat as necessary.
- If you DO NOT strength train, weight loss WILL be a combination of muscle and fat. If you strength train (lift weights), weight loss will be mostly fat
Do LSD Cardio Work 3x a Week (or More)
It’s a very good idea to engage in cardio-building activities OUTSIDE of muay thai training. Ideally, a combination of LSD (Longer Slower Distance) work like running and skipping rope activities are proven methods of not only increasing your fight stamina (specially your aerobic fitness system) but also helping you control weight by burning calories. Doing cardio in addition to keeping calories in check by diet gives you more leeway with your diet as well. That is, you have more of a buffer to ”overeat” and enjoy foods you like than having to be super strict with your diet and calorie counting.
A 30-45 minute run will typically burn around 400-600 calories, depending on your weight and how adapted your body has become to this activity . Obviously you can burn more by running faster for the same time period or running longer, but 30 minutes at a decent running pace will help put you in a negative caloric state when combined with proper diet.
At a bare minimum, you should do LSD cardio at least 2-3 times a week and even more, depending on your fitness goals, your diet, and your training regimen. For example, if you are training for a fight, then cardio work should be a major priority and you will want to do roadwork 5 or 6 times a week even.
Many Thai Boxers in Thailand run twice a day, with the morning run being something along the lines for 7-12k and the afternoon run being a shorter 2-4k run. Thai boxers in Thailand do this 6 times a week. You can bet that most of the active Thai boxers in Thailand are absolutely shredded with not an ounce of extra weight on them (and usually not much extra muscle either, but that is another topic altogether)
For myself, I note that when doing LSD cardio, it’s never been a problem to maintain a lean weight, especially when I combine regular Muay Thai training once or twice a day (if in Thailand) with it. Eliminating roadwork from my training regimen without sticking to some minimal calorie restriction in my diet has always resulted in some weight gain (and usually fat).
There have in fact been a number of studies done on the effect of cardio on weight loss. Weight can be staved off if you do lots of cardio — typically in the range of 300 minutes of cardio per week which comes down to 5 hours per week. For some people who are highly active (runners, fight athletes, etc) sinking this sort of time commitment into pure cardio will not be an issue, but for others, 5 hours a week of pure cardio might not be easily achievable. This is where DIET plays a huge role.
Fairly Strict Diet (calorie restriction) + minimal cardio = weight loss
Minimal Diet + moderate (or heavy) cardio = weight loss
No Diet (within reason here) + heavy cardio (at least 5 hours a week, 5 days a week)
Strict Diet + No Cardio = weight loss
Fighters commonly mix in HIIT style cardio in as well, which is high intensity interval training (Hill Sprints, Regular Sprints, Circuit work, etc). This is highly recommended as well for cardio and fitness purposes, but for strict weight loss goals, HIIT does not burn as many calories as LSD. Why? HIIT because it is so intense typically only lasts 10-20 minutes. Though you do burn more calories doing HIIT per minute vs LSD type cardio, LSD cardio sessions are typically 30 to 90 minutes long so you will burn far more calories with long steady state cardio sessions than short HIIT sessions.
Increase the Quality of Your Training
What I mean by this is train Muay Thai like you mean it! You can spend your time talking during training sessions, hitting the heavy bag and pads without enthusiasm, and skip on the sparring and clinching sessions. Or you can train like you mean it, giving 110% effort when you train.
Not only will your performance and stamina increase by training HARDER, but you’ll burn quite a few more calories which will translate into more weight loss results, if your diet is on track.
A two hour session of Muay Thai is around 1200-1500 calories burned, depending on how hard you are training. But if you are not really going hard, you are likely burning much less than you think you are.
Start a Strength Training Routine
Strength Training means using weights as a form of resistance training. Doing so will cause muscular adaptions in your body, leading to greater gains in strength and (sometimes) muscle quantity.
There are a number of compelling reasons why you should add a strength training routine to your training regimen. People often confuse Strength Training with Bodybuilding. The two are NOT at all the same. Bodybuilding is lifting weights to sculpt muscle. Strength Training is lifting weights with the goal of increasing your strength — something which can benefit your Muay Thai.
Discussing why you should strength train is an entire article just in itself, but I’ll give a few reasons why:
Functional Benefits: Strength Training will improve your overall strength. There are a number of different ‘kinds’ of strength that you can tailor your workout towards (max strength, strength endurance, explosive strength, etc). In the direct practical aspect of Muay Thai, one area that strength training can make a difference is in the Thai Clinching game where strength can help quite a bit.
Aesthetic Benefits: You will develop a better physique: Strength Training will promote lean muscle growth on your body, giving you a more sculpted, muscular appearance.
Weight Loss: Strength Training will burn additional calories during the day. Additional muscle growth will mean you burn more calories during the day even while doing no additional activity.
More Recommendations for Improving Yourself
Read our Strength Training 101 Guide and our Strength Training for Muay Thai for everything you want to know about starting a strength training routine and/or combining weights with Muay Thai Training.
For an overall strength training + diet program, consider looking into Intermittent Fasting. This is the Lifestyle / Diet I have followed for years, and it makes it very easy to keep lean (or lose weight) without a lot of the typical suffering you go through to keep lean or to cut calories. For more info, read our guide to intermittent fasting.
And if you want to work on strength and conditioning to improve your endurance, stamina, and training performance all around, you should look at our Conditioning 101 for Muay Thai: Intro to the Energy Systems and our full on How to Improve Aerobic Fitness training guide.
Muay Thai for Weight Loss & a Fighter’s Diet — Muay Thai In Philadelphia – Muay Thai Gym
Muay Thai for Weight Loss
The single most common question that we get asked is, “What should I be eating?” or “What do you all eat during fight camps/to stay in shape?” It definitely took us aback when these questions started rolling in. We are not doctors, nutritionists, dietitians, or experts. We by no means have all the answers. We know the ins and outs of Muay Thai, not nutrition. However, both Joe and I avoided the binge and purge cycle many fighters fall into and never let our weights get out of control in between fights.
Whether your goal is to lose weight for a fight or shed a couple pounds to feel healthier and stronger, Muay Thai is a huge part of that equation. That being said without a consistent diet, it’s hard to lose and keep weight off.
Here are the basics that we believe foster a healthy lifestyle, whether you are a fighter or not. For our students & fighters, training a couple of times a week is not enough. You must build a healthier lifestyle to achieve your goals.
1. Train at minimum 5 days a week
Some fighters fall into the rut of only training when they have a fight coming up. Not only will this hinder improvement, but it will more than likely lead to big fluctuations in weight. Consistency is key.
2. No run. No Muay Thai.
A lot of trainers in Thailand will say this. If you do not run, you cannot train. Running builds cardio, burns a ton of calories, and is an exercise in mental toughness. It’s often a slog. It’s rarely exciting. Running makes you mentally tough. When you legs are sore and you’re in a crummy mood, convince yourself to run; build your mental toughness. If time is tight, get to the gym ten or twenty minutes early and run a mile or two. Fighters should run at minimum 3 miles, five to six times a week.
3. Body exercises
Especially as a fighter, you want maximum strength at the lowest weight possible. Lifting lots of weights can add bulky, ‘show’ muscle that requires a lot of oxygen. We’ve seen some shredded, bulked up fighters look very scary in the ring for the first round, only to ‘gas out’ due to their large amount of muscle.
Again, we are Muay Thai fighters that practice tradition methods of fight training and fitness. We believe primarily in body weight exercises. Pushups, pullups, situps, core exercises, squats, etc. These exercises build practical muscle. A solid fighter with good conditioning is less likely to get injured, and more likely to perform better in the later rounds.
FOOD & DIET
1. Eat unprocessed, whole foods
Joe and I are not big dieters. We don’t crash diet eating only chicken breast, broccoli, and brown rice for three weeks before a fight. We don’t count calories or macros. Rather, we follow simple rules that lead to a healthy lifestyle. Unprocessed foods are often less calorie dense, more nutritious and more filling than their processed counterparts. For example: a baked potato is better than hashbrowns which are better than chips. A grilled chicken breast is better than a fried chicken cutlet, which is better than hyper-processed chicken nuggets. An apple is better than apple juice which is better than apple flavored gummies, etc.
Eat primarily unprocessed foods, lots of vegetables, and cook at home.
2. Don’t crash diet
Studies have shown that over long periods of time really intensive dieters gain more weight than their control group peers. If you suddenly increase your fitness routine while greatly reducing your caloric intake to an unsustainably low deficit, you may very well swing the other way and start a ‘binge/purge’ cycle. Follow the corny saying, ‘Change your lifestyle not your diet’. It’s OK to eat a burger and fries, it’s OK to eat ice cream. Don’t turn food and eating into a guilt or shameful act.
3. Eat foods that ate well
I heard this saying and I really connected with it. Two burger patties are not necessarily the same. The meat from a grass fed, humanely raised cow is nutritionally different than the meat from a cow that ate primarily corn, raised in an inhumane feedlot. Fruits and veggies grown in good soil and eaten within a day or two of being picked will have more flavor and nutrition than their agro-business, mass-produced counterpart that was sprayed consistently with pesticides and herbicides and shipped halfway across the world. Eat a variety of different foods.
4. Eat light after training
Especially if you train at night, do not gorge on a huge meal. The impulse is real. It’s not uncommon to feel ravenous after a hard training session. However, you probably are going right to sleep after your meal. Eat light, sleep easy. It will limit the amount of calories you ate that day, and you will not go to bed bloated. Many cultures have a saying similar to the line, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”
5. Drink a lot of water
Proper hydration is key. Especially in a hot gym, it is easy to get dehydrated. Drink water throughout the day. When you feel thirsty, you are often already on your way to dehydration. Drinking a lot of water helps you feel satiated, is good for your metabolism, and is generally a healthy thing to do. Don’t drink your calories. Stick to water. In fight camp, I would typically drink a gallon+ a day without realizing it.
OTHER THINGS TO CONSIDER
1. Inflammation and soreness
For two years, I have taken CBD oil twice a day. There are numerous studies discussing the benefits of CBD for both inflammation and brain trauma. For me it has helped. Likewise, when getting a full 8 hours of sleep, and eating healthily, I find a reduction in soreness and general fatigue (go figure!). Alcohol and sugar are both inflammatories. Cutting down on them greatly or entirely will help with inflammation and recovery times. Typically, we would cut out all alcohol about 4 weeks from a fight.
2. Rest days
For overzealous fighters, we will sometimes see folks who overtrain and avoid rest days. As a fighter, I would always trained 6 days a week, but really took advantage of a big rest day to do something completely unrelated to Muay Thai. It’s good to take a step back once in a while. A little bit of distance makes the heart fonder after all!
3. A routine that works for you
Some of you have families, some of you are vegans, some of you can only train three times a week because of work schedules, etc. etc. There will always be either conscious decisions or unavoidable scenarios that affect your routine and capabilities. The only thing we can say is that we’ve seen it work in a ton of different ways. I’ve seen very successful and healthy vegan fighters and I’ve seen very successful and healthy fighters that eat a ton of meat. I’ve seen 35 year old fighters and 18 year old fighters. Parents lose 50+ pounds while dealing with kids, and college students gain 50+ pounds with all the free time in the world. At the end of the day, it’s about finding a routine and lifestyle that fits you, and adhering to it. Willpower is part of it, but so is planning.
Students, let us know if you have any question! Hopefully these basic guidelines answer your general questions.
6 Steps To Lose Weight & Build Muscle With Muay Thai Training
After training in multiple muay thai gyms all over the world for years now, we noticed that more and 70% of people are mainly interested in losing weight and build muscle with muay thai training.
And, you’re right, muay thai training is probably one of the best ways to go in order to achieve that goal without spending boring long hours at the fitness gym.
However, at first, it can be confusing to know what to do to maximize your results. This is why we decided to create a simple guide of 6 Steps to lose weight and build muscle with muay thai training.
#1 Control your diet and calorie intake
I know this is not the funniest part, although it is the most important part if you want to achieve your goals. You can train 5 hours per day, but if you are jumping into those sweet snacks and pizzas, you won’t lose weight. As well as if you train 5 hours a day and not eating enough, you won’t build muscle.
In other words: if you are looking to lose weight with muay thai training, you will need to consume fewer calories than the calories you’re burning during the day. On the other hand, if you want to gain weight, you want to consume MORE calories than you are burning throughout the day.
Here are a few easy steps you can follow in order to get the best results:
#1 Know your caloric requirement and the calories you’re consuming
Before making any plans on your diet, you will need to know how many calories you should eat, you need to know how many calories your body needs to maintain its current weight.
Then after you know many calories your body needs to stay at the same weight, you want to have a deficit of 200-600 calories below or higher.
First, you have to calculate your Basal Metabolic Rate (BMR) which is the calories your body is naturally burning to function normally. (out of any extra activity). You can use this calculator: here
Then, from that number, you want to subtract 200-600 calories in order to be in a healthy range of weight loss.
#2 Create a meal plan & count your calories
Again, not the funniest part here but if you really want to make sure to achieve your goals, it is a necessary step to do it.
Now, I personally have something against those “hardcore diet” or very limiting diet, YES, they work BUT, most people getting into those diets are gonna stay stick to it 1-2 weeks or 1 month if they are really motivated. And, that’s really not optimal, so, what is the way to go?
Ok, now let’s start the serious talk! Intermittent fasting is the BEST way to have a healthy weight loss and muscle building routine.
If you never heard about it, you can learn more here. I personally find the 16/8 format being the easiest to apply, you will only need to skip breakfast.
Now, when starting intermittent we all tend to eat TOO MUCH or NOT ENOUGH, of course, the fact that you are in a fasted state will limit the impact of that on your results. But, when starting out, you should keep track of your calorie intake and create a meal plan.
To do so, you have some amazing apps such as MyFitnessPal.
#3 Track and adjust
It’s math time! When starting out, it can be confusing to figure out if you are actually losing weight or not. It usually takes about 3 weeks to notice the first results! Your weight might drop drastically when first starting out, it will mainly be water weight.
Pro tip: do not weigh yourself every single day! Your weight depends on a lot of factors such as fatigue, water intake and more… I recommend you weigh yourself every week in the same state such as every Tuesday right after waking up and going to the bathroom.
You can track your progress with simple math facts such as:
- 500 kcal/d deficit -> 3500 kcal/week deficit -> 1lb of fat loss/week -> 4lb / month
- A 2 hours muay thai training session is burning around 1200-1500 kcal
#2 Add strength training routine
As we have seen, you will need to burn more calories than you consume in order to lose weight and consume more if you want to build muscle, no matter what. So how to do both?
There are a lot of reasons why you should start strength training. Again, we’re not talking about Bodybuilding here, they are not the same. Strength training is not only for people who want to lift weights to sculpt muscle and have a massive physique.
Strength training has many benefits, especially coupled with muay thai such as functional benefits which will help you to build your overall strength. You will be stronger, faster, more explosive and this will help you build muscle, lose more fat and upgrade your muay thai game.
So how to do it?
The first rule, if you want to do strength training along with your muay thai sessions, you should always do it AFTER your muay thai session, never before.
You can start out by adding simple bodyweight strength training right after your muay thai sessions following a simple workout such as this one, and then you can even join a fitness gym and add weight training. I would recommend weight/strength training 2-3/week, no more, otherwise, it might impact your muay thai sessions badly.
If you don’t like the classic weight lifting, you can get a lot of benefits from HIIT training, which is probably the best form of additional work with muay thai training. Learn more here
#3 Focus on the quality of your training sessions
This might sound obvious, but this is very important. When training in a gym, we often make friends, we have our daily job/routine, we might be a little tired, so you might find it “OK” to go light on a session and just talking with your gym mates. Then the next one, and the next, you get the point…
You will often find yourself spending your time talking, hitting pads without much energy and enthusiasm and missing some part of the sessions such as clinching and sparring.
This doesn’t sound like a lot of a problem, but this can really affect your results and progression. When training at your gym, you want to give yourself at 120%. This will not only make you lose more weight but also help you improve your performance and stamina way quicker.
Some obvious simple tips:
- Always go 100% when training on the bags
- Do not miss any “part” of the training session
- Don’t complain and think its “ok” to miss that round
#4 Have the right mindset and avoid burnouts
This goes along with the previous point, having the right mindset is crucial if you want to achieve your goals, whether your training goals, financial or any aspect of your life.
If you are the kind of person who gives up after 2 weeks of intensive training, you must read this!
I get it, you are excited to start training and you want to get results as fast as possible. And that’s truly amazing because you are part of a small percentage of the population who are actually going to DO IT.
But, this excitement can literally break your goals. Over the last few years, I have seen dozens of people super hyped up about starting training muay thai, and then, 2 weeks later they gave up.
Why? Simply because your body is not used to it yet, as your mind isn’t either. If after 2 years without doing any physical exercise, your body will be really affected by getting into a hardcode muay thai training routine.
The fact that Muay Thai is such intense work is a double edge sword. The intensity makes it perfect for burning a ton of calories quickly. On the other hand, it can also wear you down and drain your energy
Of course, if you are a competitive fighter, you NEED to train AT LEAST 6 days a week to prepare your fight. But for most people, this isn’t the right strategy to adopt.
So what to do? When start out training, you want to go step by step, let’s say starting out with 2 sessions a week, then move to 3 sessions a week, then add some strength training.
You want to keep it easy until training becomes a normal part of your routine and you don’t even have to think about it, you just GO.
Having the right mindset about effort is also important. Expecting too quick results might lead you to a huge drop in motivation that might reflect on your life.
So keep it easy, understand that it might take time to reach your goal and just DO IT. An additional resource that might have a huge impact on your mindset and training is the Law Of Attraction, having the right way to think will help you to reach your goals.
#5 Stretch well after every session
Thanks, captain obvious, but how stretching will make me lose more weight and build muscle?
Well, stretching can have a great impact on your weight loss. Stretching is probably the most important part of any of your training sessions.
It probably sounds obvious, but I can still see a lot of people skipping stretching because “they don’t need it” or just by being lazy. You can have a look at all the benefits stretching has on weight loss here.
Adding a stretching routine after every of your training sessions will make your body and muscle recover quicker, which will directly impact your weight loss and muscle gain. As muscle soreness and painful muscles will highly impact your performance, if you don’t stretch enough, you might find your next session very hard!
And so, limit your weight loss by the limitation you will have on the intensity of your workout.
It doesn’t have to be a 1h yoga class, but you can follow a simple stretching routine such as this one: https://www.youtube.com/watch?v=NsslSF7_m0c
#6 Add low-intensity cardio training
In Thailand, there is a saying “No run, no fight.”, which means that for every muay thai fighter, you NEED to run every single day to be able to fight. This is why in Thailand, we run 10-15 km every morning before our muay thai sessions.
Of course, you don’t have to be that extreme, but adding low-intensity cardio training will have a great impact on your overall health and muay thai performance. Especially when burning fat, low-intensity cardio workout will get you into the “ fat-burning zone” (learn more here) as well as improving your overall stamina.
Muay thai training is a great way to reach your goals, and, as we covered through this article, there are some things you want to apply in order to maximize your results.
The most important part of all of that is to actually ENJOY training, which will make all of it easier.
If you are training muay thai, you are probably gonna love our muay thai hoodies So now on the top of training effectively, you can upgrade your style doing it! If you want to take your training to the next level, you can even get yourself some amazing training tools such as a reflex ball.
How to Lose Weight With Muay Thai Workouts
Mia “Killa” Kang‘s story is fascinating. As a tween, she had an eating disorder. She thought the best way to lose weight was to just stop eating.
When she was scouted as a model at age 13, her eating disorder only intensified. It wasn’t until recently, during a 10-day retreat in Thailand, that she discovered Muay Thai. She fell in love with it, trained hard, and learned how to respect and take care of her body.
If you’ve always been interested in trying Muay Thai workouts to lose weight, there’s no better time than now to pick up the sport. Not only will it make you lose weight, it will help you develop confidence and learn self-defense.
It’s Better Than Kickboxing
Muay Thai practitioners often refer to it as the “martial arts of 8 weapons.” This is because unlike regular kickboxing you’re allowed to use your hands, shins, knees, and elbows to strike an opponent.
There’s also a lot of clinch work involved in Muay Thai. This means grappling your opponent in a clinch to prevent him or her from kicking and punching you. In a real life situation, you can use clinching to stop a baddie from hurting you with a knife or any other edged weapon.
Overall, Muay Thai allows you more range of strikes compared with ordinary kickboxing. With the addition of clinching, Muay Thai just makes you a better fighter at all ranges. Plus, you can expect to burn around 700 calories per hour with Muay Thai, which is even better than running.
It’s Good for the Heart
Walking, jogging, and running are the most common types of cardiovascular workouts, which are exercises that increase the work of the heart and lungs. Cardio offers many benefits including reduced risk of heart disease and osteoporosis, increased metabolism, and sculpted muscles.
In terms of cardiovascular conditioning, Muay Thai workouts are one of the best physical activities you can do to improve cardio performance. Round after round of kicking, punching, and clinching will keep your heart elevated and your fat burning.
Also, since it combines both aerobic and anaerobic work, Muay Thai intensely works your heart and lungs so you can expect increased heart and lung capacity with continued practice.
It Will Give You Abs
Aside from cardio conditioning, Muay Thai workouts are also great for building strength. Some cardio workouts are fantastic for losing weight in less time but without strength training, the pounds you shed could come from muscles and not pure fat. You should remember that even if your main goal is to lose weight, you don’t want to do that at the expense of your muscles.
Lucky for you, Muay Thai workouts aren’t purely cardio. Doing Muay Thai will help you build muscle, which is a good thing. Even at rest, you can burn an extra 120 calories a day for every three pounds of muscle gained.
This is why Muay Thai is an ideal workout. With Muay Thai you’re essentially getting two training routines: cardio and strength training.
Weight Loss Tips with Muay Thai Workouts
Now that you know how Muay Thai helps you lose weight, let’s get to the specifics of how it can help you torch those calories and give you the body you’ve always wanted.
As you may already know, Muay Thai competitors fight in weight classes. Fighters either gain or cut weight before a contest so they can compete in their preferred weight category. Those who need to lose weight follow a strict regimen because losing weight too fast can lead to weakness and fatigue.
So what do fighters do to cut weight?
Well, aside from perfecting their Muay Thai skills, they also do the following:
- More cardio. To keep themselves in peak fighting condition, Muay Thai fighters supplement their workouts with cardio activities such as running, cycling, and jumping rope. They do this to increase their stamina and of course, keep calories in check.
- Diet. There’s a saying that muscles are made in the kitchen and not in the gym. The problem with drastically decreasing caloric intake, though, is that it will also drain you of the energy you need to do Muay Thai workouts. What you can do instead is reduce your fat and sugar intake and replace with healthier options. This way you can cut calories without necessarily reducing the amount of food you eat.
- 110 percent. You don’t have to be a fighter to give Muay Thai your best effort. Obviously, you’ll burn more calories if you train hard compared to just phoning it in.
- Strength training. Yes, in addition to Muay Thai sessions, you also have to lift weights or do some form of resistance training. Keep in mind that there’s a lot of clinch work involved in Muay Thai. You need to improve strength if you want to do up your clinching game. Plus, with more strength training, you’ll get a better physique. Remember, more muscles equal more calories burned.
Muay Thai Training Session at a Glance
So what exactly happens when you go in for a Muay Thai workout?
In your first few classes, you’ll be taught the basics – the proper stance, how to move, striking, blocking, and so on. Once you’ve mastered the fundamentals, you’ll move on to practicing strikes on a heavy bag or specific techniques with a partner.
A trainer will also help you hit focus mitts and Thai pads and you’ll be asked to do conditioning drills in addition to your workout. If you’re a little concerned about sparring, don’t be. Your trainer knows you’re there to keep fit and not to get beat up.
Muay Thai isn’t just for people who want to compete. Even children and senior citizens can learn Muay Thai and benefit from it.
Want to Try Muay Thai?
You can sign up for a free trial. If you’re looking for a fun way to lose weight, Muay Thai will give you that and more. You’ll learn self-defense, build self-confidence, and train under world-class coaches.
Losing Weight and Building Strength While Training Muay Thai
For anyone who has decided to lose weight through exercise and training Muay Thai, common knowledge states that you need to burn more calories than you intake in order for weight loss. While some have a rigorous diet plan that allows them to measure the amount of calories they consume with each meal or drink, don’t assume that this is absolutely necessary in order to achieve the results you’re looking for. It’s true that cardio workouts and building endurance through Muay Thai will help you achieve a calorie deficit. But it’s also important to recognize the huge value that strength training provides when combined with cardio training in order to help you lose weight.
Strength training isn’t going to give you the intensive and heart-thumping feeling that cardiovascular training does, but building lean muscle helps develop your body into a naturally effective calorie-burning machine. Having more lean muscle means your body is capable of burning more calories while at rest. The boost from building muscle in addition to training Muay Thai on a consistent basis works towards helping you reach your desired weight faster.
Why You Want the Lean Muscle Mass Gained from Strength Training
“If someone is doing Muay Thai everyday, they still will be burning so many calories and metabolism will be through the roof. The lack of weight training is not going to slow down the metabolism in a situation such as this. Sure, weight training will contribute to weight loss and strength / power gain but lack of it wont slow the metabolism with someone training this much,” says Brett Taylor, the head Strength and Conditioning Coach at the Thailand Institute of Sport (Sports Authority of Thailand).
While losing weight through Muay Thai or cardio training, it’s normal to lose both fat and muscle. Muay Thai is resistance-based in the sense that you’re using your body weight for many of the routines that you do during training. While typically If you don’t have any resistance training in your routine, you might actually be slowing your metabolism down through lean muscle mass loss, for certain sports. As Brett said, you won’t have to worry about a slowed metabolism if you don’t add strength conditioning into your routine.
Strength training helps you build muscle, more so than a cardio-based routine. Brett continues on to say the following: “In order to gain muscle, the body must have a calorie surplus (a reason why fighters, women and other people scared of putting on too much muscle should not worry… because they are doing so much cardio already, their calorie deficits ensure they wont put on bulk. What will happen is they will get stronger. And if someone has a great strength base, it allows them to generate more power. This holds true in every sport which is why all sports should do resistance training.
Having More Muscle with Increase Your BMR
Athletes with a higher BMR quickly achieve a chiseled appearance.
Base metabolic rate (how many calories your body would burn while doing nothing, even laying on the couch all day) is increased through having more muscle mass. A pound of muscle demands more from your metabolic rate than a pound of fat. Basically, the more muscle you have, the more calories you will burn throughout the day.
It requires energy, or calories, in order for muscles to operate efficiently. They’re constantly being broken down, recreated, and synthesized. If you burn more calories at rest, you increase your calorie deficit, and this is the key factor for weight loss. One important thing to remember is that you shouldn’t rely completely on the scale when determining healthy weight loss. Muscle is more compact than fat; go by how your clothes are starting to fit differently.
Training Muay Thai for Weight Loss is Perfect
What makes Muay Thai perfect is that it combines rigorous cardiovascular endurance training and strength-based training through using your body weight to deliver kicks and punches. Strength training doesn’t require you to move fast when lifting weights, which is why many personal trainers tell people to move faster, not rest too long between sets, increase repetitions, and choose heavier weights. This is a modern day “commercial fitness” mistake. “One form of training interferes with the other, strength training should be separated from cardio, preferably on different days or times. If put together, cardio should be before strength training, not right after as it has a negative impact on protein synthesis (building of muscle) which is when the muscle is repairing. With Muay Thai, you’re constantly utilizing your body weight while improving cardiovascular endurance, which is an optimal method of losing weight properly.
Adding More Strength Training into Your Routine
Remember, you still need to burn more calories than you consume in order to lose weight, no matter what. You also need a caloric surplus in order to build muscle. What’s the best way to do this while training Muay Thai? Brett has the answer: “Incorporate strength training into your Muay Thai routine after you do Muay Thai, never before. Consider periodizing the times that you are building muscle and the time that you want to cut weight.” Building muscle while training Muay Thai has a multitude of benefits, if done properly.
90,000 Who, why and how to try Muay Thai
What is Muay Thai?
This is a form of martial art originally from Thailand. At the beginning of the 20th century, it was officially recognized in the world as a sport.
Thai boxing, or Muay Thai, is called the art of eight limbs because it allows punches, kicks, knees and elbows.
It is possible to hit in the head, body and legs, work in a clinch, when opponents interlock and try to reach each other with an elbow or knee.At the same time, strangulation, painful holds, high or amplitude throws are prohibited in Thai boxing, during which the opponent’s legs are torn off the mat, and the body is at the level of the thrower’s chest.
There is no wrestling in the classical sense in Muay Thai, except for working in a clinch. If during the fight the opponent is on the floor, the referee stops the fight, giving the person the opportunity to stand up.If the participant is, of course, able to do this.
How is it better than other martial arts?
Many martial arts such as boxing, taekwondo or kickboxing involve punches and kicks only, which makes them less effective in real combat, especially at close range.
Muay Thai includes a combination of simple twists, carvings, throws and excellent striking techniques. This arsenal is the closest to real, applied hand-to-hand combat. Andrei Bolgov says that a blow from the elbow, even a weak one, can knock out an opponent, breaking his nose or jaw.
Muay Thai skills are what can help out in a dangerous situation on the street.
Thai boxing is an integral part of the training of MMA fighters (mixed martial arts) – mixed martial arts. Many Thai boxers have successful careers in this spectacular sport.
I don’t fight in my everyday life. Why do I need Thai boxing?
Even if you do not admit the possibility that someday you will have to repel an attack, it is still worth trying Muay Thai.Thanks to him, you will pump:
- Endurance. You will learn to work longer at different intensities. Jogging when you’re late or climbing the stairs to the ninth floor will be easy.
- Agility and coordination. You can’t do Muay Thai and stay awkward. You will learn to feel your body well, movements will be more precise. You will stop dropping and touching everything, you will fall less in winter and, perhaps, you will be able to catch a glass on the fly.
- Muscle strength.Punching and wrestling will strengthen the arms, chest and shoulder girdle, while kicking will strengthen the muscles of the lower body. Core engagement, pivots and protection will provide the iron core muscles. At the same time, Muay Thai will not help you build up, so if you want a mountain of muscles, choose another sport.
- Flexibility. Without the mobility of your joints, especially your hip joints, you won’t hit your knee in the head or even strike straight in the chest. Therefore, in each session, you will work on mobility until your body becomes flexible and obedient.Remember that this will save you from injury in your daily life.
- Self-confidence. Many problems in life arise out of fear. Muay Thai teaches you not to be afraid to fight and be defeated.
Can you lose weight with it?
During the fight is burned about 11 kcal per minute. Of course, you won’t be able to maintain that pace for long, but Muay Thai isn’t just about fighting.
Don’t forget about warm-up, hitting and sparring.If you train intensely, you can burn at least 600 kcal per hour.
In combination with a diet, such a load will help you lose extra pounds and make your body beautiful and fit.
Are these all the benefits?
Martial arts require complete concentration: if you immerse yourself in your thoughts, you can get caught on the head. Therefore, in training, you work not only on coordination and strength, but also pump your awareness.
Both physical activity and mindfulness improve mental health, help manage depression and anxiety, and manage stress.Therefore, practicing muay thai regularly will make you calmer and increase your sense of life satisfaction.
In addition, such training helps to develop personality traits that are useful in everyday life.
Psychological preparation is the core of everything. Willpower, determination, perseverance, courage, determination, attention, quick thinking, motor memory, imagination … These are just some of the qualities that a Muay Thai athlete acquires.
How about injuries? Can I get it in the head?
In 58% of cases in Thai boxing, limbs are affected, the head gets less often: this was the conclusion of a small study .Most of the injuries were bruises and contusions (39%), as well as cuts (14%) from elbow strikes to the head.
However, this applies more to professional sports, where fights take place practically without protective equipment – only in gloves. Amateur competitions include protection for the head, elbows and lower legs, which reduces the risk of bruising and cutting.
At the same time, injuries are rarely serious: in 72% of cases, the fight continues, and injuries do not affect subsequent fights and training in any way.
Are women’s fights somehow different from men’s?
Women’s Thai boxing differs from men’s in more gentle conditions of the fight. For example, it can increase the rest time between rounds or shorten the minutes of the fight. As for the technique, all the elements are preserved, and the risk of getting a bruise or dissection is no less than that of men.
If you enjoy muay-thai but don’t want to receive,
learn to block try tai-bo. This is an intense form of fitness with elements of Muay Thai kicks, but without any sparring or punching bags.
Can I do Muay Thai at all?
This sport is contraindicated for people with disorders of the cardiovascular system, as well as for any diseases for which high-intensity training is not recommended.
For everyone who wants to practice Muay Thai, a certificate from a therapist about the absence of contraindications is required.
If you have old injuries or disorders of the musculoskeletal system, be sure to inform the coach about your problems at the first lesson.
Do you need to buy something for training?
Thai shorts and boxing gloves are enough for the first lessons. Thai shorts differ in that they are very loose and allow you to safely deliver high kicks.
Often there are common gloves in the halls, but wearing them is unpleasant and unsafe – you can pick up a fungus. In the future, it is better to buy protective elements – shin and foot shields, elbow pads and a helmet.
What awaits me in the first lesson?
As a rule, training begins with a warm-up: running or jumping rope, as well as warm-up movements.Then everything depends on the coach. You can work out the ligaments of two or three punches, practice on sandbags – boxing or Thai. The latter are longer to make it easier to work with your feet.
In addition, the workout sometimes includes exercises with paws – small leather pads that are worn on the hands and allow you to practice blows in pairs. Also used are “Thai paws”, or “pads” – rectangular flat cushions 6-12 centimeters thick, on which it is convenient to hone kicks and knees.
General physical fitness includes push-ups, pull-ups, neck and abdominal exercises. This usually happens at the end of a workout, but often such exercises are performed in between hitting to train the endurance of the athletes.
You will learn the step-by-step lesson plan only at the training session itself. The only thing that can be said for sure is that you will not be released into the ring at the very first lesson. So there is nothing to be afraid of.
If you haven’t found your favorite sport yet, be sure to try Thai boxing.
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Thai Boxing: Do Girls Need It? And if so, why?
Lena Loginova and her friend tried this non-female sport – and, rubbing the healing bruises, share their impressions.
The desire to let off steam seems to be present in me permanently-) Otherwise, how can I explain my love for contact sports and martial arts: boxing, kickboxing, judo – all of this was tried and got its like.In addition, it is much more interesting to work with a person than with a simulator: in the first case you have an unpredictable rival, in the second – an “iron horse” and your own willpower.
Therefore, I accepted the invitation to try another kind of martial arts with delight. I took a friend with me so that there were 90,080 whom it would not be boring to beat , and went to the gym at the Five.Spa spa to see what kind of beast Thai boxing is.
Muay Thai seemed to me something like this:
In other words, you are in a loincloth to the accompaniment of the coach’s guttural screams, kicking someone.And this someone is lying on a wicker mat and begs for mercy. Yes, I have a rich imagination-)
In fact, there were no wicker mats in Five.Spa – only a small and completely empty gym with a Muay Thai nook. In connection with this situation, both the loincloth and the guttural screams seemed somewhat out of place-)
By the way, about the coach – here he is. Alexey Fursov is the owner and founder of the Kvadrat Thai boxing club.
He studied Muay Thai at the Muay Thai Institute in Bangkok and received an international diploma as a Muay Thai instructor (aka Muay Thai).Apparently, Alexey brought calmness from Thailand: no laziness and inflammation of cunning will help you to skip the correct exercise, rookie.
The trainer contributed to the break in the template provoked by the view of the hall. According to Alexey, the main difference between Muay Thai and boxing and kickboxing is its applicability in real life. “Even after one lesson, you already get some skill that you can use in a dark alley. There is no such thing after boxing. (Wow! Personally, I was sure that boxing is very useful in terms of self-defense). For Muay Thai you don’t need boxing gloves or special shoes – just you and your body. Actually, Muay Thai is kicks and elbows that we practice and which can then be used in a fight (my friend and I look like people who often fight? 🙂 ) “, the coach told us at the beginning of the lesson. I readily believe that for Alexei, traveling to dark courtyards is not a problem: his biceps can scare off any bully-)
As for the topic that interests all girls – losing weight – Thai boxing is quite capable of helping in the difficult matter of losing kilograms.According to Alexey, the most outstanding result achieved with the help of Muay Thai is minus 10 kilograms per month. But he was achieved by a former professional athlete, so mere mortals should roll their lips and count on 3-4 kilograms. Well, getting in shape and pumping up muscles in Muay Thai is more than real.
Classes are held in groups of 3-4 people, but if you wish, you can study individually. In my opinion, such a small group size is optimal: the coach devotes enough time to everyone throughout the session.Although during training I really want the group to be large and, while the trainer is engaged in someone else, you could rest-))
The training begins with a small aerobic load, for example, walking on a treadmill or an exercise bike.
After that, we turn to warm-up: press, push-ups, plank – standard exercises at a fairly fast pace.
For some reason, Alexei demonstrated all the punches on me-) In the photo he shows how they can break through your defense if they lower their fists below the chin
After that, when the experienced boxers warmed up and the newcomers died, we proceed to working out the rack.It turns out that the starting position is very important in Muay Thai: one leg is in front of the other, the fists cover the chin, the head is tilted so as not to take a frontal blow. It is not easy to keep all this in the brain, but for people who have been practicing Muay Thai for a long time, the transition to the stance occurs automatically.
Then we practice the elbow strike. There are also many subtleties here: the elbow should be at a certain angle to the floor, not topple over or rise too high. You also need to swing correctly, first stepping.All the strength of both the step and the swing of the hand is put into the blow, and it turns out to be deadly. (Coach Alexei. My friend and I – let’s be frank – he turns out to be more ridiculous than deadly :)).
When the elbow stops causing laughter, but causes only a slight giggle, we practice the kick. Here, too, it is important to put all the forces (of which there are not many left by this moment) in the blow: take a step, swing your leg and hit from a turn.
A spectacular end to our workout with a combination of two kicks and two elbows.After that, Christina and I, the coach, bow to each other – an oriental tradition – and leave the gym.
The coach – with their head held high, the charges – barely breathing.
What can I say about the results of this event? Perhaps for the first time in my life I can say that contact sport did not suit me. Muay Thai turned out to be too brutal for me, who survived kickboxing and boxing: it is very noticeable that it has a utilitarian goal of self-defense, and I want something more elegant.
Taste aside, the workout is excellent and clearly rewarding. Alexey Fursov will make a fighter even from the dead (which I was by the end of the lesson :)). The next day, the muscles proved the usefulness of training: getting out of bed required a noticeable effort. And yes, a couple of bruises were found on my knees.
So I sincerely advise Thai boxing to all people who are eager to get rid of stress and those who need to get in physical shape.
My friend, by the way, liked the training more than I did: “I managed to have a little hand in martial arts – I was engaged in karate for two years.But even so, this trial lesson seemed difficult to me. In an hour, the coach drove seven sweats and 400 grams off me. And I’m happy. It is a great therapy for body and mind. Well, the bruises will go away. ”
Prices for classes:
1 training – 2,700 rubles;
6 workouts – validity period of 30 days – 15,000 rubles;
12 workouts – validity period 60 days – 27 600 rubles;
24 trainings – validity period 120 days – 50 400 rub.
Mini-groups (up to 4 people):
1 training – 3 600 rubles;
6 workouts – validity period of 30 days – 20,500 rubles;
12 workouts – validity period 60 days – 39,000 rubles;
24 trainings – validity period 120 days – 74,500 rubles.
* the price includes the use of changing rooms, thermal zone, relaxation room.
You can read more about the Kvadrat club here.
Boxing and Weight Loss – Lose Weight Through Boxing Training
Boxing training is a great way to improve your fitness and reduce body fat.
Duration of boxing training is 90-120 minutes and it is structured as follows.
Warm up for the first 25 minutes. The warm-up consists of jumping rope, running, and all kinds of stretching exercises.
Many warm-up exercises are done in pairs. The load level for warm-ups is the “cardio zone” or medium aerobic zone.
This is the ideal pace for burning those extra calories.
There are no pauses during warm-up, which means that during the first 25 minutes of your workout, you work non-stop in the aerobic zone.
The most important thing for a person who came to boxing training for the first time and is in poor physical shape is in the aerobic zone all the time.
If you feel that severe shortness of breath begins and the pulse is already too high and you enter the anaerobic zone, then you need to slow down or take a break.
Otherwise, you will not have enough strength for 90 minutes of training.
After the warm-up, there is a boxing school practice and work in pairs. The load is built on the principle of 3 minutes round – 1 minute rest.
In contrast to the warm-up when working in pairs, you will go into the anaerobic zone, because you need to strike very sharply and defend yourself.
This “ragged” load will help improve your endurance performance and will also contribute to weight loss.
The final 30 minutes of the workout is a cool-down. This is work with strength, endurance, work with weights and pumping the press. As well as during the warm-up, the pace is average here and there are no sharp accelerations.
Such a long workout (90-120 minutes) allows you to burn a lot of calories and the process of burning adipose tissue will continue for 3 days after the workout.
Combined with the right diet, boxing training will allow you to lose a lot of extra pounds in a short time.
The main difference between boxing as a means of losing weight from a treadmill, or aerobics, is that boxing is interesting.
90 minutes pass unnoticed. When you are in the ring with an opponent, you do not think about fatigue.You are thinking about how not to miss a beat. This type of workout does not lead to psychological fatigue when you get bored.
We recommend that you sign up for a trial boxing training session. If geographically, our boxing club Drummer is convenient for you, then come to our classes, and if there is another boxing hall next to you, then come, train and be surprised at how quickly those extra pounds fly away.
For information on how to choose the right boxing club, read the article Choosing a boxing club.
90,000 an opportunity not only to shape a beautiful body, but also to protect it – BODYART / FITNESS
BodyArt fitness coach Roman Rybachok, silver medalist of the Ukrainian Championship in Thai boxing and bronze medalist of the World Cup in kickboxing, told us about this.
Traditionally, in Thailand, a woman was forbidden to enter the ring and female Muay Thai (the name of Thai boxing) was completely absent. This was due to the superstition that the presence of a woman takes away the strength of the Muay Thai fighter, making him weak and prone to injury, and also imposes damage on the ring itself.
The situation began to change in the late 1990s with the growing popularity of Muay Thai around the world. Many women began to practice Muay Thai for weight loss and self-defense, which, in turn, increased the number of people who wanted to watch women’s fights and train.
Today regional, national and international competitions are held among women. Some federations compile and publish ratings of the best female Thai boxers.
Why Thai boxing, not fitness?
Unlike tai bo, which is a fitness program, muay thai is a martial art.An intensive program affects even at the initial stage, and in the first lessons the majority cannot complete the warm-up. However, over time, the body gets used to the stress and is able to withstand prolonged training. The result of training is not only a toned body and increased endurance, but also an arsenal of effective self-defense techniques. Thai boxing is useful for girls and effective body shaping, because the intense rhythm of training helps burn calories.
In the first lessons, the trainer introduces the participants to the main types of strikes, which are then practiced individually to automatism.Sparring, or work in pairs, begins only after practicing all the movements, while each of the sparring participants is a partner, not an opponent.
Why is Muay Thai useful for women?
Thai boxing makes the beautiful half of humanity strong and self-confident, helps girls and women master the basics of self-defense.
“The elbow beats the fist and the knee beats the leg” – says one of the basic principles of Muay Thai. It is in close combat that the knees and elbows pose the greatest danger to the enemy.
All movements used in Muay Thai are quite easy to learn and performed by both men and women.
Low-kicks (or kicks on the legs) are a unique weapon of Thai boxing, they are applied with the shin to the opponent’s thigh or to the tendons of the knee joint; it is very difficult for an unprepared person to defend against it. One or two hits are capable of knocking out a leg and the opponent simply will not be able to continue the fight. This technique will be very effective in self-defense for girls and women.
Muay Thai strikes are applied to all levels (head, torso, legs) with hands and feet, elbows and knees.
All Muay Thai movements and strikes are practiced to perfection with a trainer on the so-called paws, pads and bags.
Why Women Start Muay Thai:
- Desire to lose weight.
- Make your body and its shape even better.
- To acquire skills of self-defense in an emergency situation.
- Achievements in sports.
Thai boxing for women and girls provides aerobic exercise for the whole body, which helps to remove excess weight and tone the muscles of the body. With all this, you gain knowledge and training of muscle memory of one of the most effective martial arts in the world. All this can be achieved by any girl with the desire and hard work.
Muay Thai Benefits:
- After practicing Thai boxing, girls will be able to feel more confident in extreme situations and will be able to protect not only themselves, but others as well.Muay Thai has a wide variety of punches using the hands, feet, elbows and knees as striking surfaces.
- During training, the body experiences different types of stress, the result of which is weight loss, slim and fit figure, good health, good tone.
- Sports is the best psychologist. In the gym, you can throw out your emotions, take it out on the pear and get rid of the painful one. The girl will completely forget about such words as “depression” and “melancholy”.
- Thai boxing is a type of martial arts, which is based on the elements of karate and kickboxing, which gives a girl the opportunity to get acquainted with other types of martial arts.
Source: “The only one”.
90,000 Englishman lost 100 kg thanks to Muay Thai training
James Mason arrived in Phuket nine months ago with a diagnosis of morbid obesity. After the doctors announced that he had five years to live, he decided to lose weight by all means and went to study Muay Thai at the Tiger Muay Thai school.After these classes, the Englishman lost more than 100 kg. James’ story appeared in the English weekly The Daily Mail, after he returned home the other day for Christmas.
Before and After: Over the past 1.5 years, James has lost 147 kg. Photo: Jeff Seinla
When James first arrived from the English county of Essex to Thailand, he weighed about 250 kg. At the age of 27, he wore 7XL shirts and 147 cm trousers. Doctors have repeatedly told him that these health problems are very serious.And in 2011, Mason was told a terrible prognosis: “there are five years left.” This became an incentive for him to lose weight.
A year and a half later, James can be proud to have dropped 147 kg, 100 of which he lost during his Thai boxing class in Phuket. The Englishman will admit that his weight was the result of an unhealthy lifestyle he led in England. As a used car salesman, James regularly ate fatty fried foods at work. Due to his weight, he constantly experienced breathing problems, his legs were swollen.When Mason heard the harsh diagnosis, he began to look for help on the Internet. It was on the network that he found information about the Thai boxing school Tiger Muay Thai in Phuket, booked an air ticket, and made the fateful decision to leave his job and move to Thailand.
Jason recalls that in the first days of his stay in the camp, he could even walk with difficulty. But then he began to study seriously. In the morning on an empty stomach, he ran 5.5 km, then had breakfast with fresh fruit salad and vigorously practiced Muay Thai for 3-4 hours in a row – and so every day.If earlier Mason’s menu consisted of fatty food delivered to your home and no less unhealthy snacks, now his lunch is, as a rule, grilled chicken with vegetables and brown rice.
“When I was in high school, I was the captain of the basketball team and played rugby,” says Jason. “But when I started to work, I became lazy, and my weight gradually increased over the years. And I didn’t want to admit to myself that I had to change my life until it led to mortal danger. But I was able to handle it.And now I teach people all over the world. ”
The entire time James lived in Phuket, he blogged. And now back in the UK for Christmas, he says that his family and friends still can’t believe such a change.
“People don’t recognize me. Only mom and dad found out at the airport, but also not right away, they looked closely for a long time, – smiles James. – “And some friends still just walk by.”
But these “changes” were not easy for James. In Thailand, he spent three months in hospital and underwent several surgeries, risking losing his leg due to infection.After treatment, he returned to the UK for six months before continuing his studies at boxing school.
“At first it was not easy for me even to walk 400 meters, but now I run 10 km every morning. It changed my life. I train four to five times a day, ”says James.
Tiger Muay Thai School Principal Will Elliott says he is very proud of James and his accomplishments: “I think he will be a good example for many people who may have been afraid or embarrassed to come here.But now they can see the result. ”
According to Elliott, James has lost more weight than anyone else in his memory. After all, many make bold statements, but not everyone can withstand a tight class schedule.
“It’s all about perseverance. This is an early morning workout, even if you’re tired or not in the mood. This is a diet that may not be very appealing. You have to be disciplined, ”notes Elliott.
Following the publication of James’ story in the Daily Mail, the headmaster expects an influx of new students.So people constantly come to school who read the Englishman’s blog, and now, after his speech on television, in newspapers and magazines, their number will surely increase.
“Many came to us after learning about James’s story. He became part of our family. He is a great example, and I think that his principles can be used not only in relation to the fight against excess weight, but, in general, to life. You have to always be persistent, adhere to accepted rules and overcome all adversity, ”says Elliott.
Meanwhile, James Mason not only continues to maintain a healthy lifestyle, but also helps others succeed in doing so. He is organizing a bike ride on the Phuket-Bangkok route in January 2013 to raise money for disabled children.
More information on the upcoming bike ride can be found at weightlossthailand.com
Muay Life – Muay Thai Diet Plan. All about Muay Thai nutrition.
Competent Thai boxer training includes proper nutrition.Only by paying tribute to this detail can you achieve peak performance and achieve your goals. Since fighters are in a certain weight category, the importance of nutrition can hardly be overestimated. Here you will find everything you need to know in order to properly adjust your diet.
Optimal nutrition for MMA fighters and Muay Thai fighters.
Depending on your goals, you can choose the most suitable scheme for yourself.
Warning: This article contains only approximate instructions and indications.
Basic knowledge of Thai boxer nutrition.
Avoid unhealthy animal fats as much as possible. The exception is Omega 3, which are found in fish.
Sugar is best eliminated completely. Foods such as chocolate, coco-cola and other sweets are ideally taboo. The exception is fructose, which you can enjoy in moderation.
Avoid wheat products. It is important to eliminate them from your diet. The loaf can be replaced with whole grain bread, etc.p.
And of course, avoid fried foods. Any fried food is considered unhealthy and fatty. Even if the food tastes good to you, you should avoid it entirely.
A little about nutrition for training in Thailand.
Fighters who train in Thailand do not need to pay much attention to their diet. eat in this country mainly healthy and low-fat food. However, there are some foods that are fried and should be avoided, of course.
Food you can safely eat: rice, meat, chicken, fish and all kinds of vegetables.
Between meals, snacks, fresh vegetables, even fresh juices will be beneficial in moderation.
Thailand Diet Plan.
You can eat 1-2 hours before your morning workout or immediately after. For those who prefer the latter, it is better to drink a glass of warm water before class. After training, take better to drink mineral-rich water. some of them will wash out during training.
1 glass of water, juice or milk.
2 Typical Thai rice or oatmeal dish
1 sufficient water
2 Thai rice with meat such as chicken or beef
1 Drink sufficient water and mineral water if not drunk her in the morning
2 fish or meat with rice and vegetables
3 Supplements such as magnesium, calcium, vitamin C.
If you train in the camp, a trainer will monitor your diet, of course some supplements may be appropriate to it
Mineral water – rich in minerals
magnesium and calcium – for bones and muscles
vitamin C – for the immune system
protein powder – optimal protein supply for muscles
You will notice that there are not many boxers in Thailand who use sports supplements.This is due to the good diet of Thais in principle, and of course to saving money.
Muay Thai food for those who train in Western countries.
Eating healthy foods in the Western Hemisphere is not as common as in Thailand. More temptations like Fast food, etc. Here we have compiled a sample diet plan for those practicing Muay Thai.
Be sure to eat 1 – 2 hours before training.
In the morning:
1) One glass of juice, water or milk
2) 1 serving of oatmeal, loose cereal or wholemeal bread
3) 1 apple
1 balanced low-calorie lunch with meat: rice with chicken, fish or beef.Vegetable dishes. Don’t eat fried food! 1 yogurt
During breaks: protein bars and energy bars
Sufficient water or isotonic drink. If not drunk in the morning.
Fish or meat, dish with rice and vegetables
Supplements of magnesium, calcium and vitamin C. Protein shake
Avoid fried foods, however, healthy fats from fish dishes will have a positive effect on your results. Use nutritional supplements.
Diet plan for those who decide to gain or lose weight.
During combat training it is necessary to gain or lose weight. For a set, you can focus on increasing the amount of carbohydrate food intake. Animal fats, after all, are best avoided.
In order to lose weight, simply reduce the amount of carbohydrates in the diet, it is important to remember – if the body does not get enough carbohydrates, you will not be able to exercise. A trainer will help you determine this amount.
Among what you can eat all the time are fruits of any kind (best of all, berries and melons.But also keep in mind that almost all fruits are made up of water, fiber and fructose, which is essentially sugar and is also a carbohydrate.)
Supplements for an optimal training plan.
Calcium -> Shin Conditioning
Power Bars (carbohydrates)
Omega 3 capsules
Protein shakes and bars.
90,000 Thai boxing training for girls. Muay Thai for girls Thai boxing classes for girls
Thai boxing or Muay Thai is a kind of martial arts that came to us from Thailand. In Europe and America, this martial art became popular only in the middle of the 20th century. In the years that followed, more and more people around the world began to practice Muay Thai, organizing competitions of various levels. even adolescents visit to improve their physical strength and learn self-defense.
Thai boxing for girls will be very useful. Classes in sections or according to an individual plan will give a lot of positive results:
- Increased flexibility and motility of the body;
- Improvement of physical fitness;
- Teaching the basics of self-defense;
- Giving the body relief and expressive muscles;
- Improving self-esteem and discipline;
- Getting rid of a few extra pounds.
Girls who have no medical contraindications can sign up for the lesson.You can choose between group classes or personal trainings with a coach, where his attention will be directed only to you.
Where is the best place to practice Muay Thai?
Thai boxing for girls is a fairly popular section in Moscow today. Many clubs offer similar services. But, since we are talking about your health and material costs, the choice of such an institution must be approached very responsibly. The list of clubs that responsibly relate to the implementation of their tasks can be attributed and, where every girl can attend Thai boxing in Moscow.
Why choose exactly Bulat Gold? Our club has several positive characteristics that distinguish it from its competitors. Firstly, we have increased attention to beginners in any kind of martial arts. Secondly, a large staff of highly qualified trainers. Third, we use effective training methods. Each girl has the opportunity to practice Muay Thai in 3 gyms in Moscow and attend all trainings in unlimited mode. Also, you can always try yourself in other areas: boxing,
Muay Thai cannot yet be found at the Olympics.But despite this, it is even more popular than some of the martial arts, which are Olympic sports. At the same time, its popularity is growing.
not only in Thailand, but all over the world.
Muay Thai has been banned for many years
for all the fair sex, who could not even appear in the ring, since men saw this as a bad sign. Muay Thai has been an inaccessible sport for girls for a long time
time, and women themselves did not perceive it. And only in the last decade of the 20th century
he began to spread among the beautiful half of humanity, mainly
outside of Thailand.At the moment, women’s Muay Thai fights are held at various levels, and women’s Thai boxing is not far behind in this regard.
from the male version. And it gives
we have the right to assert that muay thai of the fair half lives
and feels good.
Differences in women’s Muay Thai
Naturally, the development of the female version of Thai boxing made certain
amendments to the technique and rules of battles
- The duration of a round cannot be more than two minutes
- The interval between rounds has doubled and is 2 minutes
- Training in women’s muay thai
carried out in a lightweight
It is necessary to understand that Muay Thai is a real martial art. Loads can be very serious
even in the first training sessions, in which many find themselves unable to complete even the warm-up phase. But later
for several weeks the body gets used to such an intensive regimen and with ease
copes even with long sessions. Eventually
, girls become not only slim and hardy, but also master a certain
the number of effective techniques
At the debut trainings, the trainees get acquainted with basic strokes, which will subsequently be worked out to automatism. And only then you can start pair lessons. It should be borne in mind that each girl from the pair is a partner.
, and not a rival, since the main task of training is to practice strikes, not a fight.
Pluses of Muay Thai for the fair sex
But first of all, Thai boxing is liked by girls because classes allow them to increase self-esteem, cope with their phobias, or at least learn to keep them under control.After all, everyone knows that the female gender
They are sensitive, and girls also love to worry about and without reason. And given
the sport is, first of all, the art of self-control.
Of course, learn techniques
that will protect against an intruder, too
will be useful. Muay Thai teaches you how to deal with a wide variety of attacks. A huge plus of Muay Thai is that this type of martial arts allows you to cope with a criminal even in a tight space, for example, in an elevator.
Muay Thai allows girls to become more self-confident and teaches them the ability to accept the world around them as they really are.
Classes for girls are a fantastic opportunity to discover new horizons, to become more slim, fit and enduring. This sport is a high-intensity training system that allows you to achieve significant results in the shortest possible time.
In Thai boxing, even the weakest and most insecure representative of the fair sex will sooner or later feel self-sufficient and confident.Indeed, in the modern world, a woman can not only read books and cook dinners, hundreds of roads are open in front of her, which, until recently, only men could walk along.
Muay Thai is a contact type of martial arts. According to the rules, wrestling in it is prohibited. It would seem, why does a fragile girl need Thai boxing? Muay Thai classes for girls
– Will be a great way to learn useful self-defense skills. After all, from unpleasant situations, unfortunately, no one is immune.
Regular Muay Thai training will make you physically strong, focused, and most importantly – provide an opportunity to get real fighting practice.
Muay Thai section for girls in Moscow – the right path to the result
Doing Muay Thai for girls
, you will become not only strong, but also:
- more hardy;
- flexible and plastic;
- Learn to make decisions quickly.
90,033 physically trained;
Having learned the technique of Thai boxing, the girl will be able to stand up for herself, because she will be invulnerable to almost any opponent.The main thing in Thai boxing is perseverance and dedication.
With the modern pace of life, a girl just needs to learn how to defend herself. This practice helps to temper, to become invulnerable to offenders.
Thai boxing for girls in Moscow in the LESTA sports club – an individual approach to each
Experience, age, occupation do not matter for mastering this type of martial arts. During training, you will do a lot of work on yourself, become stronger both in body and spirit.And often this is why they come here.
In the LESTA sports club in Moscow you will be offered:
- Free first lesson;
- flexible training schedule;
- modern equipped training rooms;
- individual approach to everyone.
And, most importantly, experienced trainers who will help you in mastering a difficult, but very effective type of martial arts, like Thai boxing.
In the modern world, the opinion is established that boxing is not a woman’s business.But in recent years, more and more girls are choosing this sport. After all, it is one of the most effective options for losing weight. In addition, boxing tightens the figure, correcting its relief. To get rid of extra pounds with the help of such training, it is worth developing an exercise program correctly.
Losing weight is possible not only with exhausting diets and light “female” workouts. A perfect sport for this is boxing. Many will begin to object that a girl should not be engaged in such a brutal business, it is better to find something calmer.But in fact, if you choose the right exercises and do not abuse the loads, women, just like men, can box. After all, it really helps to tighten the figure.
Girls who have chosen boxing as a means to achieve an ideal figure note the following among the advantages of martial arts:
The list of the advantages of this martial arts for weight loss should make you throw all doubts aside. After all, this kind of sport is the best option for those who want to get tangible weight loss results as soon as possible.
Contraindications for training
Since such training involves great physical exertion on the body, not everyone will be able to afford them. Among those who are forced to give up boxing, the following groups of people stand out:
- with various visual impairments;
- with diseases of the heart and blood vessels;
- with neuroses and neuritis;
- with previous concussion:
- with diseases of the respiratory system – tuberculosis, asthma;
- with diseases in a state of exacerbation;
- excluded boxing for pregnant women, as well as in the first months after childbirth.
90,033 suffering from epileptic seizures;
If you want to lose weight with the help of such a difficult sport, you should first consult your doctor. Even some seemingly minor illnesses can negatively affect your health if you give your body an unbearable load.
Thai boxing for girls: myths and reality
Muay Thai is definitely not a woman’s occupation, as many who are afraid of “aggressive” sports claim. They argue that when practicing Thai boxing, you have to hit different parts of the body, as a result of which bruises and more serious injuries can occur.But do not think that in training, women will be forced to kick and punch each other. After all, Thai boxing, used for weight loss, involves slightly different types of loads.
In fact, Muay Thai works for women too. Often, it is the girls who become real fans of this activity and achieve significant success. Plus, it’s pretty easy to lose weight with it. You just have to do boxing regularly, at least three times a week. If it turns out more often, then the fat deposits will evaporate much faster.
Now that the muscles are warmed up enough, you can start the workout itself. If the warm-up is suitable for both the weaker and the stronger sex, then the main part of the lesson will be slightly different.
Boxing sparring is not an obligatory part of training for girls. It is enough to practice techniques on an invisible opponent or on a special projectile – a pear or a dummy.
It is recommended to start training with a short run of about 50 meters in order to prepare the body for the forthcoming loads.Next, you should go directly to boxing. When performing the exercises, you do not need to stand still, but move as much as possible, trying to imitate a fight with a real opponent.
It is necessary not only to distribute uppercuts and hooks to the right and to the left, but also to practice the technique of evading blows.
Finish all with a Sprint Run. As in the beginning, the distance should not be too long, 50 meters is enough.
It is necessary to repeat this sequence with running and boxing several times.Optimally – 10. If the level of physical activity is sufficient, then the number of repetitions can be increased to fifteen. The use of this sequence of exercises is one of the most effective in the fight against excess weight.
Trainings for the stronger sex will differ in that they can box not only on apparatus, but also in pairs. In this case, you still need to follow safety precautions so as not to get injured and not inflict them on your opponent.
As for the exercises themselves, they will not differ fundamentally from those described for women.Since men are naturally more enduring, some more physical activity can be added. Jumping strikes, exercise (from a standing position to squat, throw back your legs and push up), twisting and others are perfect.
It is best to start boxing with a trainer. Mastering martial arts on your own at home is unlikely to be a good idea, since only a professional can teach the correct blow. Therefore, the best solution would be to sign up for classes with a coach.You can box at home with a punching bag only after all the necessary techniques have been worked out in the gym.
It is recommended to complete the classes again by jumping rope, with which the warm-up began. The results from training are simply amazing: in just one lesson, you can lose 1 – 2 kilograms, if you follow all the recommendations of your mentor.
About training for men with boxing elements, see this video:
Stars who chose boxing for weight loss
Many women are afraid that by choosing this kind of sport, they will lose all their charm and fragility, which so reliably affect men.But you should not worry about this, because there are a huge number of examples when girls, while boxing, remained cute and graceful. There are quite a few such samples among celebrities.
Adriana Lima, the top model of one of the largest companies selling Victoria’s Secret underwear, has been involved in this “masculine” sport for more than 10 years. It is unlikely that someone will have a desire to reproach this girl for the lack of femininity, one has only to look at her photos.She is in great shape in all the shots, with the smoothest shape. The model admits that it was boxing that helped her put herself in order after giving birth.
Another supermodel from the Netherlands, Doutzen Cruz, chose boxing as a slimming tool. She is especially fond of the exercise “shadow boxing”, that is, without the participation of a living partner. The girl spends a lot of time on working out the technique, as well as keeping herself in good shape – she devotes at least an hour a day 4 times a week.
As it turned out, boxing is quite popular among the models. Among the fans of this sport are Shay Mitchell, Gigi Hadid, Martha Hunt. None of these girls are definitely masculine. All of them have retained their fragility and true femininity.
Looking at all these slender beautiful models, you can safely follow their example and start boxing if you want to lose weight as soon as possible. And you certainly should not be afraid that as a result of hard training, female attractiveness and charm will go away.On the contrary, flexibility, endurance will develop, and the silhouette lines will become smoother.
No need to think that boxing can ruin a graceful silhouette and dispel the charm of femininity. This is the same type of workout, but at times more effective for losing weight than the rest. Boxing will not affect femininity in any way, on the contrary, it will only contribute to the improvement of the figure. The main thing is to maintain regularity and choose the right exercises. It is also a great way to deal with negative emotions.
For boxing training for women, see this video:
Muay Thai known all over the world is a rather severe sport. However, not only men, but also girls are engaged in it. There are women’s Muay Thai competitions, women achieve serious sports results along with representatives of the strong half of humanity.
Our school conducts Thai boxing trainings in groups for girls. Training in them is built taking into account female physiology, assumes less stress, but provides the required result.Studying with us, you will master the techniques of Muay Thai and will be able to stand up for yourself in a critical situation!
Why Muay Thai?
It is believed that Muay Thai (or free fight) is as close as possible in character to a street fight. It uses fairly simple but effective techniques that allow you to successfully reflect blows and attack the enemy. The technique of Muay Thai is one of the foundations of the training of MMA (mixed martial arts) fighters.
All of the above does not at all exclude the fact that Thai boxing is contraindicated for women.On the contrary: it is the technique of free combat that is most suitable for use in street conditions, to protect against attack and neutralize offenders. And simple techniques are easier to learn if you do not have any skills in martial arts.
Muay Thai involves serious stress on the body. Intensive workouts are a great way to tighten your figure, lose extra pounds, and improve your well-being. And most importantly, you will gain self-confidence and independence, which will give you additional attractiveness.
Is it safe?
Any contact sport has risks of getting bruises, bruises, scratches, cuts. However, according to statistics, injuries in Thai boxing do not exceed the level of other martial arts (such as karate or taekwondo). In addition, in women’s sports, injuries are usually an order of magnitude less than in men.
It is important that from the first lessons you will learn to defend yourself and parry blows. This will allow you to develop an effective self-defense technique and, thereby, reduce injuries to a minimum.In training, the mentor will make sure that the level of load matches your capabilities. The same applies to sparring: you can train with girls whose level of training is comparable to yours.
Modern Muay Thai competitions are held in helmets and protectors. In addition, the conditions in women’s fights are much more benign than those of men.