By Evolve MMA
The average person is always looking to get in better shape. But whether you’re looking to lose 10 kilos or 20 kilos, the requirements to achieve your fitness goals remain the same. You have to put in the hard work consistently in order to reap the desired results.
Now that’s where things get tough. With the amount of information available online, it’s hard to zero in on the important stuff and block out the noise. Most people don’t know how to go about losing weight. They don’t know what to do, nor where to start.
At Evolve MMA, we’re advocates of utilising martial arts classes such as a Muay Thai class, boxing class, or BJJ class to unlock the true potential of our bodies. Muay Thai, in particular, can help fast-track you to reaching your fitness goals in a matter of weeks.
In fact, combine a proper diet together with the right amount of martial arts training and it becomes fairly simple to reach your milestones.
There are many different ways to lose weight, but in the end, it all comes down to the math. To lose weight, you need to create a calorie deficit; you need to burn more calories than you consume.
To calculate how many calories your body burns per day, start off by calculating your Basal Metabolic Rate (BMR), the number of calories you burn just by existing. Your BMR is based on factors such as your weight, height, and age. Once you have your BMR, add on the amount calories you plan to burn based on your exercise routine — this is where Muay Thai comes in. In a one-hour Muay Thai class, you can burn up to 1,000 calories! By incorporating regular Muay Thai classes into your routine, you can get your total calorie expenditure quite high.
Once you know your total calorie expenditure, you can then create a diet plan to consume the right number of calories to end up with the desired calorie deficit.
To lose 1 kg of weight, you must create a deficit of 7,700 calories. So if you want to lose 1 kg per week, you need to maintain your average daily calorie deficit at 1,100 calories.
At this rate, you will be able to shed 10 kilos in 10 weeks.
A daily calorie deficit of 1,100 calories is quite high, however, and may not be sustainable for everyone — especially if you’re new to exercising. In that case, you can maintain a daily calorie deficit of 550 calories, and shed 10 kilos in 20 weeks.
Now that you know the math, it’s time to stop thinking about losing weight and getting fit and start getting up, moving, and actually doing something about it. We’ve put together a handful of tips to get you started.
Today, Evolve Daily shares five ways a proper diet and Muay Thai can help you lose 10 kilos.
1) Learn the Art
You’ve made the decision to start training in Muay Thai. Give yourself a congratulatory pat on the back, and then get right to work. The first step is learning the art.
Most discover that when you take the time out to properly learn the art — all its underlying techniques and its physical science — results come faster. In order to truly commit to learning the discipline, everything else should become secondary. Better health and fitness then becomes a by-product of proper training.
When learning the techniques, don’t be lazy. Laziness makes things easier, yes. But learning the art in the right way reaps better results. Getting it right is much harder, which in turn requires more energy and focus. This directly equates to more calories expended and thus, better weight loss.
Muay Thai is an incredible martial art and one of the most fundamental disciplines for self-defence. It’s great to learn and opens doors to many other martial arts disciplines for you to train in the future.
2) Go Hard
We can’t stress this enough. If you want the results you crave, you’ve got to put in the work. When you come to class, get your game face on and go.
Muay Thai training sessions can burn up to 1,000 calories per hour, depending on the intensity of the workout. Make sure you maximise your training by putting in your full effort. Hard work is the only way to achieve your goals. If you don’t put in the work, then you can’t get to where you want to be. It’s as simple as that.
Look at it this way. You’re only in the gym for a small portion of your day, your week. You might as well maximise your time there. Time is the most precious commodity in this life, and it’s the one thing you can’t make back. Don’t waste your time putting in half the effort. Commit fully to your training, and you’ll see the results.
3) Strengthen Your Body and Mind
One way to fast-track your weight loss and fitness is by focusing on building strength and muscle.
Most beginners don’t start off with very much muscle. In fact, if you’re just starting out in Muay Thai and martial arts training, your body probably isn’t yet equipped to handle the majority of the workouts. But this, of course, will change as you progress in your martial arts journey. Eventually, your body will become stronger and leaner.
After a period of time, your body will get accustomed to the intensity of your workout, and you’ll have to push yourself even more to gain continuous results. Constantly challenging yourself is important in Muay Thai, and martial arts in general, because it’s the basis of daily self-improvement.
In the same vein, a strong body breeds a strong mind. The mind is just as important. The more physically strong you become, the more you also become mentally sound. The two definitely go hand-in-hand.
4) Be Consistent
This is probably where most weight loss and fitness journeys fail. Consistency is key if you want to see results.
Everybody is motivated during the first couple of weeks of training. But a lot of people tend to start to lose focus after the third or fourth week, probably because they don’t notice much change in their bodies. It’s important not to get frustrated and to trust in the process. If you can hold on long enough, and stay consistent and disciplined, you will definitely be happy with the results.
Train every day if you can, some days intensely, and some days as active rest. Consistency is the key to weight loss. Be patient. You’ll get to where you need to be eventually, and you’ll thank yourself for sticking to your guns.
5) Eat Clean
Last but certainly not least, eat clean. This is the most important factor of all when it comes to significant weight loss and improved health and fitness. What we put in our bodies directly equates to what we see in the mirror.
If all we eat are donuts, pretty soon we’ll start to resemble one in front of the mirror. Get your healthy dose of fresh vegetables and fibre fill yourself up with good, lean protein, and try not to consume excess carbohydrates. You know what’s good for you and what’s not, so trust your judgment. Most people won’t admit it, but they know what kind of food they should stay away from.
If you’re looking to lose weight then, of course, make sure you are consuming food at a caloric deficit. You have to be expending more calories than you are taking in. It may be tedious at first, but make it a point to count calories.
Combine the proper diet with Muay Thai training, and you’ll see fast results that last.
So if you’re looking for an activity that will get you into the best shape of your life, give martial arts a go and discover first hand how it can enhance your life!
This article, The Science And Math Behind How Muay Thai Can Help You Lose 10 Kilos In 10 Weeks, originally appeared on Evolve MMA, Asia’s No. 1 martial arts organisation.