Kickboxing tips for weight loss

​Smash Hit Kickboxing classes can offer you a great new skill but also help you lose weight, tone your muscles, and get in great shape. You’re going to burn between 600 and 800 calories, and even after the class, your metabolism remains high.

FAT-BURNING FORMULA
The class format uses both high Intensity and low Intensity exercise. Beginners start off with low intensity and build duration. This will kick in the fat burning, while developing technique through repetitions, and preparing the body for more advanced training. Theses advanced combinations and intervals provide peak anaerobic performance. This kicks up the metabolic burn even more. The primary goal is to build up to a 45-minute, low-intensity heart rate mixed with short high intensity rates, that is most effective for burning fat. 

​ So if you want the best results, here are 4 tips that can help you achieve your best in Kickboxing.

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1. Consistency

Kickboxing class once a week on average won’t cut it for getting significant results on metabolism and improving technique to allow you to get higher intensity workout. Twice a week will greatly increase results and 3 a week on average you will triple results.  If you have schedule issues, consider semi private or PT and other forms of exercise when you can get it in.

2. Diet
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​70% of weight loss is due to your daily diet. Let’s assume you’re eating healthy. Paying attention to portions. For example, Restaurants may serve over sized portions.  Let’s look at one food group. Protein is often underestimated as a major diet issue.

Adults in the U.S. are encouraged to get 10% to 35% of their day's calories from protein foods. That's about 46 grams of protein for women, and 56 grams of protein for men. It's not hard to get this amount if you eat two to three servings of protein-rich foods a day, according to the CDC. A small 3-ounce piece of meat has about 21 grams of protein. A typical 8-ounce piece of meat could have over 50 grams of protein.

,3. Goal Setting

​This is a Biggy. Having specific goals rather than vague goals like “I want to lose weight” can help. So you can say, “I will attend 9 times this month and take fewer breaks”, or, “I will increase from 50 punches per round to 100 within one week”.  Goals that are specific, measurable, attainable, realistic, and time-based. 

​4. Be determined and motivated

​As soon as you're able to push your intensity level, take it to the limit. Give it your all. We have mental techniques that we can share with you. I know our instructors at Smash Hit Kickboxing will push you. We can help you set goals.

References
WebMD feature. By Cari Nierenberg reviewed by Louise Chang, MD on February 28, 2011, How Much Protein Do You Need? (Blog Post) http://www.webmd.com/diet/healthy-kitchen-11/how-much-protein

References