How To Lose Weight Using Muay Thai

There are a lot of reasons to take up Muay Thai. Some simply have fallen in love with the sport, while others train to compete. For most, though, taking up Muay Thai is a means of staying in shape and losing weight. And why not? Muay Thai is a very active combat sport, one that requires you to utilize your whole body.girl-in-the-ring-1440690_960_720

Unfortunately, losing weight via training in Muay Thai isn’t as easy as it sounds. In fact, it’s not all too surprising for people to achieve little to no visible results after a few months of training. True, some people do manage to attain their goals, but most fall short. This, then, begs the question, why exactly do people train anywhere from 2 to 5 hours a day and still not lose a lot of weight?

The answer to that question is very simple, it’s diet.

It doesn’t matter how many hours you put into your Muay Thai training. If you’re eating MORE calories than you could possibly burn, then you won’t lose any weight. Period. This is basic stuff and there’s no way to get around this. Of course, your training may make you fit and improve your stamina, as well as cardio levels. But, you won’t be losing weight anytime soon.


So, if you’re training in Muay Thai and wondering why you aren’t losing any weight, chances are, you’re just eating too much.

Combining Muay Thai With Calorie Control

Regulating your daily calorie intake is key to losing weight. The rule here is simple – consume less calories than the amount of calories you can burn throughout the day. Eat more, and it won’t matter how much cardio you do, you won’t lose weight at all.

To lose weight, you’ll need discipline and a whole lot of patience. Losing weight, even via a rigorous Muay Thai training regimen, isn’t going to come overnight. It’s going to take a while and it’s going to require a few weeks of tracking just to see if you’re losing weight or not.


To help, here are a few useful facts about weight loss.

  • Consuming 500 calories less a day equals to 3,500 calories less in a week. That’s equivalent to a pound of fat loss.
  • Try not to lose more than 1 or 2 pounds a week, 4 at most.
  • The higher your body fat percentage is, the easier it is for you to lose weight.
  • Your body will take its time to adjust. It won’t come off as a surprise for you to take until 2-3 weeks to first start losing weight.
  • If you don’t lose weight after a few weeks, decrease your daily calorie intake even more by around 100 or 200 calories. Check again. Repeat if necessary.
  • If you strength strain, weight loss will be mostly fat. If not, then it will be both muscle and fat.

Another thing that you can do to increase the likelihood of you losing weight aside from counting calories is to train even harder.

Train as if you’re going to compete! Hit the bags and pads with enthusiasm. Concentrate during your training sessions. Participate in sparring and clinching sessions every time you can. Put simply, give 110% effort in your training.

Do that, and not only will your performance and stamina improve, but you’ll also be burning more calories than normal, which will translate to weight loss in time.

Remember, a two-hour session of Muay Thai burns around 1,200 to 1,500 calories. But, that number could be much lower or higher, depending on how hard you train.

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