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How Muay Thai is effective for weight loss?

Updated: Oct 25, 2023

Muay Thai is a martial art and combat sport that originated in Thailand. It is often referred to as "The Art of Eight Limbs" because it utilizes the fists, elbows, knees, and shins for striking, making use of a wide range of striking techniques. Muay Thai is known for its powerful and effective strikes and is practiced both as a competitive sport and for self-defense and fitness. It has gained popularity worldwide and is a fundamental component of our training classes at Urbana Academy.

Muay Thai IS an effective way for weight loss

  • High-Intensity Cardio: Muay Thai is a rigorous martial art that involves constant movement, which can help you burn a significant number of calories during a training session. It's an excellent cardiovascular workout.

  • Muscle Toning: Training in Muay Thai engages various muscle groups, helping to increase muscle mass. More muscle can boost your metabolism, leading to increased calorie burning, even at rest.

  • Improved Endurance: Regular Muay Thai practice can enhance your endurance and stamina, allowing you to work out for longer periods and burn more calories.

  • Full-Body Workout: Muay Thai involves punches, kicks, knees, and elbows, engaging your entire body. This full-body workout helps burn calories and promote weight loss.

  • Stress Reduction: Engaging in martial arts like Muay Thai can reduce stress, which can help prevent emotional eating and cravings.

  • Increased Motivation: The discipline and community of Muay Thai can keep you motivated to stay active and maintain a healthier lifestyle.

Remember that weight loss primarily depends on a combination of diet and exercise. Muay Thai can be an excellent addition to your fitness routine, but it's essential to complement it with a balanced diet for the best results.


Lior Kleiner is a KRU Certified Muay Thai Instructor. Lior began to train in Brazilian Jiu Jitsu in 2006 and in Muay Thai in 2007. He has been training in both exclusively since. In 2012, Lior became a certified KRU Muay Thai instructor and brings a wealth of experience and instructional expertise to Urbana Academy where he is the lead Muay Thai instructor. In addition, Lior has certifications in Krav Maga as a Level 1 instructor through Krav Maga Worldwide.


  1. Find a Reputable Muay Thai Gym: Look for a respected Muay Thai gym in your area. Here at Urbana Academy, you can check for our online reviews, students' recommendations, so you can visit a few gyms to compare and see how UA suits you best.

  2. Get the Right Gear: You'll need some basic equipment, such as Muay Thai gloves, hand wraps, shin guards, and comfortable workout clothes. At Urbana Academy, you can ask us for guidance on this matter.

  3. Warm-Up: Always begin with a proper warm-up to prevent injuries. This can include light jogging, jumping jacks, and dynamic stretching.

  4. Learn the Basics: Start with fundamental techniques, including stances, footwork, punches, and kicks. At Urbana Academy, we have structured classes for beginners.

  5. Safety First: Muay Thai can be physically demanding, so always focus on proper form and technique to avoid injuries.

  6. Sparring and Drills: As you progress, you'll participate in sparring sessions and practice various drills to improve your skills.

  7. Conditioning: Muay Thai involves a lot of physical conditioning, including cardiovascular training, strength training, and core exercises. At Urbana Academy, we have specific routines for this.

  8. Consistency: Regular practice is essential to improve your skills and fitness. Aim for a consistent training schedule.

  9. Respect the Culture: Muay Thai has a rich cultural heritage. Show respect for the art, your instructor, and class colleagues.

  10. Stay Safe: Muay Thai can be intense. Listen to your body, and if you feel pain or discomfort beyond normal muscle soreness, don't push too hard to avoid injury.

  11. Set Goals: Define your goals, whether it's for fitness, self-defense, or competition. Setting goals can help you stay motivated.

  12. Nutrition: Maintain a balanced diet to support your training. Proper nutrition is essential for energy and recovery.

  13. Hydration: We recommend to stay hydrated before, during, and after our Muay Thai training sessions.

  14. Cross-Training: Consider complementing your Muay Thai training with other fitness activities to balance your overall fitness. Urbana Academy provides diverse martial art classes in this regard.

  15. Patience: Muay Thai is a skill that takes time to develop. Be patient and persistent in your practice. Don't think you'll become Jean Claude Van Damme from Bloodsport during your first week.

Remember that learning Muay Thai is a journey. The more effort and dedication you put into it, the more you'll improve and enjoy the benefits it offers.

Urbana Academy
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