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i am just starting muay thai and i am not very fit, im not fat either tho just not in good shape (get puffed easily etc).

how many days a week (hour training session) would i need to train to get really fit and a good body?

i am also trying to eat healthier any suggestions there? as i love food but i really need to get fit.

they have morning classes 1 hr and night 1 hr mon-fri then sparring saturday 2 hrs

If you train really hard you may be able to get in shape in a couple of months.

By being in shape I mean being able to do the whole workout without feeling like you are about to throw up.

Pretty much it just takes time for your body and your mind to get used to the rythm of the class.

Other than that, it will take you about 1 year to really see any physical changes, and for your technique to really improve slightly.


You have to be in this for the long haul.

As for food - skip fried food (yes, french fries too), or any type of hot oils/fats, instead eat lean meat, brown rice, carrots, broccoli,

You should also stop drinking soda, stop eating bread, stop drinking more than 3 beers a week, stop smoking, and stop jerking off (JK).

Also, try to go to the gym at least 2 times a week while you are training 3 times a week. This will improve your stamina and will speed up the "catching up process."

as for the jerking off, ill do that even more.. good excercise...it might be impossible to do it more... hmm.

so i start tomorrow and im going to try do it at least 3 times a week hopefully 4 or 5.

so ill see how it goes.

will doing just the muay thai classes be good enough to get really fit or will i need to do some running or bicycling or something as well????

I ran 5 miles in trails each day for 2 weeks (well, I took the weekends off to rest) and I got back into training shape. Also did some light strength training and for 2 weeks I just drank water and nothing else. Lost about 14lbs too.

so.... will i need any other training or will 4 or 5 muay thai sessions a week be good?

Hmmm... I think Muay Thai (MT) will be enough for the cardio, unless you have weightloss in your schedule, then you should try running too.
The only thing I would be concerned would be any injury due to the high impact of running & the MT. Stationary bikes may be a safer alternative to ensure that your knees, calves, and ankles remain healthy.

MT 3 times a week, with weight training/bike 3 times a week should be enough. Be patient for the next 3-6 months until you get the rhythm of it.

sounds like a plan

ill give it a go and report back

I'd suggest a change in diet to get really big effects on the added exercise. More protein and less sugar and fast carbs should give you a nice effect. Running or taking a walk before breakfast every morning does wonders though

Dont forget R&R! If you find you are running on empty alot in class and you have changed your diet, pushed for a month or two...dont forget your body needs to heal up as well. I suggest a massage and some down time in a nice hot tub once a month! Take two days in a row once a month to just chill out.

Guree is right, Diet is SUPER important. I am "older", and just hand a "OLDER" birthday the other day and if I eat crap like cake and chips ext. I suffer in the club the next three or four days. So, no cake for Daddy Kensei, Daughter Kensei ate all that and no burgers and fries, it was a meat patty and salad!

Also try some other training like jogging and calisthenics. I know that they probably have a great work out plan at your club but you will be shocked how much you find a nice morning jog will help your training. It clears the mind and also builds some endurance.

Hi leonidas,

Thai boxing is regularly used to help cross-train assorted martial artists, and it is also sometimes integrated into general fitness programs to help boost cardiovascular conditioning and decrease unwanted fat. To train for Muay Thai boxing, you should generally focus on 03 categories of physical movement.

01. General Fitness
02. Fight Training
03. Skill Training

If you desire to learn Muay Thai Kickboxing you should train under the supervision of a skilled Muay Thai coach. Training by yourself at home with a long kicking bag will assist you maintain fitness and increase endurance and conditioning, but provides no method to test the efficiency of your techniques.

Muay Thai working out is an ongoing programme. A basic understanding of Muay Thai method is simply grasped and anyone can benefit from Muay Thai training session. To growth you should train regularly, but keep in mind to get at least one day off from your Muay Thai working out every week.


To perform Muay Thai methods properly you have to a solid base of Muay Thai basics.