Training + weight loss


I have been training muay thai 3 times a week for about 6 months. I would like to have my first fight sometime this year but I am far too heavy at the moment (I am about 80kg and female)

I know there are many threads on here already about cutting weight for fights but I was just after some advice on how to lose fat consistently maybe over a 2-3 months, I have tried very low carb diet and it left me with very little energy for training.

Any advice at all would be great !

Thank you

Charley, when you say "low Carb" what did you reduce/remove &what was the rest of your food intake like?

I cut out pasta, rice, bread and sugary drinks also milk and dairy. I was just trying to stick to meat, vegetables and some fruit. I would have scrambled egg for breakfast, salad and turkey breast for lunch and then either chicken, turkey or fish with steamed veg for dinner, snacks would be fruit either banana, apples or clementines and I was trying to stick to just plain water with maybe one cup of tea during the day.

Do you know what your body fat levels are?
To start with, I would hazard a quick guess you werent eating enough and possibly lacking in fat intake

No I dont have any idea what they are sorry, I am overweight though for my height I am only about 5'3" :-)

What type of fats would be good to add in ? I just cut them out because it is the fat I am trying to lose and so I thought if I didnt have any my body would use up the fat stores I already have.

P.S thank-you for trying to help me !

What portion sizes are you eating?

I think it's probably best to talk to a qualified dietician rather than randomly picking fad diets from Internet forums. Especially if you're medically overweight your GP should be able to refer you to one. Low carb diets are a rather old-fashioned idea and no longer recommended for weight loss, although you'll still find some people suggesting them. These days the main principle is to reduce calories with the understanding that calories from fat or protein are exactly the same as calories from carbohydrates. Like I say, it's best to talk things through with someone who knows what they're talking about and understands what you're trying to achieve.

Marcus, I have to disagree with ya to some extent there mate.
I know you've done really well & lost a lot of weight however; both my clients & myself have had fantastic results... Not so much restricting carbs but starchy/sugary carbs and basically replacing them with fibrous ones instead but with a reduction in overall percentage coming from carbs (depending on the diet that is started with) I will agree there is far more to it than simply reducing carbs.

The body requires many nutrients to sustain life.
IMO there are many, many elements that need come together to maximise fat loss (and wellness) eg timing, portion size, exercise type, exercise time ect. Combine those with the fact that everyone is different and needs different things and it means that we can clients for personalised plans.

Check out weight watchers new programme & guidelines... with increased protein intake!

There are many views and many depths to which you can go to in diet & nutrition. Some will agree & some will disagree! Its a MASSIVE subject area ;-)

Will do, thanks for the advice Crippler.

I havent gone to a dietician as I thought it would be a good idea to ask people on here as they will have personal experience of training muay thai and dieting together where as dieticians may not - thanks for the comments though, as I said all advice is appreciated.

:-)

P.s. My comment about checking weight watchers out, wasnt meant to sound like an endorsment!!!!
LoL Just pointing to the fact they have increased their protein allowence!

Hi Charley,
I was in the same situation as you, I left my weight creep up to 80 kgs and I decided to get serious about thai boxing and loose the weight and have my first fight. I lost 15 kgs over 3 months. I did muay thai 4-5 times a week, running 6 times a week. With my food though I just cut out all the junk food and gave up alcohol. I ate a lot of carbs during the day or I just wouldn't have the energy to train hard. The first 10 kg came off fast. That's what worked for me anyway. Best of luck to you!!

Thanks tough cookie,

I think I definately need to have the carbs as when I am training I like to give it 100% so need the energy. It gives me hope that someone else has managed it in that kind of time frame without having to be exhausted all the time, I have recently purchased a treadmill too so, no more excuses for me it has to come off !! :-)

Healthy diet and plenty of training and you'll be fighting fit in a few months! Now I just need to take my own advice and get fit again myself :)

Carbs are like the fuel to a fire, no fuel no fire... you've got to eat to have the energy to train, some credible comments on here already, I agree with speaking to a dietitian :)

I always did carbs before training and protein after, but diet don't always works the same with all who try it.

Try this for a week though, write every single thing down that passes your lips (including the little sneaky treats) remember you need to burn more than you eat to lose weight. Look back over it and see how true your diet really is.

Don't go onto the starvation diet as your body will use energy from other sources (muscle) and you will be knackered!

A sensible diet using the 'food plate' method that you can find on google/NHS sites gives you an idea of the amounts and tpyes of food you should be consuming to have a healthy diet. :)

www.nhs.uk/Livewell/Goodfood/Pages/Goodfoodhome.aspx

But overall just be sensible with your weight loss, remember it should be a lifestyle change with long term benefits not a faddy 'diet' for a quick fix.

Good luck

Kelly x