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How to Lose Weight for a Muay Thai Fight

Last Updated: 16.05.22



Muay Thai is a challenging sport. Because of this, all practitioners should wear protective gear such as martial arts shin guards whenever they step into the ring. If you need extra help in order to purchase gear for Thai boxing, this article is packed with helpful info that we are sure you will find practical.

One of the biggest struggles that Thai Boxers have to deal with is losing weight. Because we know just how complicated this can be, we have prepared a list of tips that you might want to take a good look at.


Regulate your calorie intake

If you intend to practice Muay Thai at a certain level, sooner or later you will find yourself in the position of having to cut weight. When done in a safe and effective way, losing weight will give you an advantage over your opponents.

No matter how much you train, if you eat too many calories you will not see any changes in your weight. Because of this, it is vital that you take care of what you eat. To lose weight, the calories that you consume on a daily basis should be fewer than the calories that you burn while training.


What should I do?

To start, you should understand how many calories your body needs to maintain the weight that you currently have. Next, you have to reduce them by 200 or 500.

There are four steps that you can follow. Step one, you have to calculate your base metabolic rate. The BMR can be calculated using a formula that takes into account the fighter’s age, weight, and height. Different formulas can be used by women. A calculator that can automatically do this for you can be found online.

Then, you have to adjust your base metabolic rate in accordance with your activity level. Once you do so, you have to calculate the ideal caloric deficit. Finally, just subtract the caloric deficit from the adjusted base metabolic rate. This way, you will be left with the daily target calories.

Always count meal calories

A good way to keep track of your calories is to know just how many you are eating at every meal. One of the most accurate ways to do so is by using a weight scale and by finding the nutritional profile of all the foods that you are consuming.

Once you get familiar with how many calories each meal has, you can start estimating them. By doing so, you will no longer have to use a scale.

If you intend to drop some pounds, you should also create a meal plan. Think about the meals that you intend to eat and about the number of calories that they have and make a plan for your meals.


NEPA and fluid levels

NEPA or non-exercise physical activity is another way to get in shape. When you are not training, you can burn calories by walking, doing garden work or you can cycle. However, you should not solely depend on NEPA to cut weight.

If you have to lose weight for a specific fight, reducing your fluid intake might also help. Therefore, in the days before the fight, you have to try to get rid of the excess water in your body. A great way to do just that is by going to the sauna or by using a sauna suit.

You should not aim to lose more than 2 pounds of fluids every day, and you should not do so for more than three days at a time. After you have been weighed for the fight, it is essential that you drink plenty of water so that you are rehydrated.

Because it comes with a series of risks, this type of dehydration should only be attempted under the strict supervision of a doctor or a coach.



If you have already started dieting, it might also help to do some cardio. If you don’t do this sort of exercise often, it is advisable that you start with sessions of 20 minutes every day. You can run or swim depending on your preferences.

One of the most popular forms of cardio that Muay Thai fighters do is jumping rope. So, if you have not tried it yet, give it a go. For weight loss, one should do cardio at least three times a week.


Do a strength training routine

As experts point out, strength training refers to using weights as a form of training to build up resistance. If you decide to take up strength training, you will start noticing changes in your body as you will start to develop muscles.

Yet, it is vital that you understand that this kind of training should not be confused with bodybuilding. The goal of this routine is not to sculpt your muscles, but to increase your strength. An additional advantage of straight training is that you will start burning extra calories each day.

Intermittent fasting

If you want to lose weight and to gain muscle mass, intermittent fasting might also help. This kind of fasting involves two steps: the diet, and the weightlifting.

Traditionally, you have to fast for 16 hours and then eat the calories that you have missed during the fasting period all at once, in an 8-hour window that is called the feeding window. While you fast, you are not allowed to have anything but water and other drinks such as teas that are sugar-free.


Extra tips

Cutting weight is not easy, and, just like training, it involves being disciplined. Moreover, you should not assume that the results will be visible in a short amount of time. Losing a lot of weight in a week is not only impossible but also very dangerous.

It is also vital that during the weight cut and after it you eat healthy food. This way you will be able to keep a constant weight and your body will not be affected in any way.

Whenever you attempt to lose weight you should also use a reliable scale to weigh yourself so that you can have a good understanding of your progress.



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