Is Kickboxing Good For Weight Loss

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Kickboxing is a fantastic activity for people looking to get toned and ready for beach season because of its high intensity, wide range of movements, and ability to do it almost anywhere.

Kickboxing has the advantage of requiring your body to move in unison and in a coordinated manner in almost every movement. A jab, hook, or uppercut not only engages your arms, but also your legs, glutes, core, and shoulders. This is just as true (if not more so) for explosive kicks that require your lower body to stay in sync with your upper body. A kickboxing workout is similar to a full-body workout in that it engages all of your muscle groups.

Kickboxing requires you to not only move your entire body, but also to move it in unison. When all of these factors are considered, kickboxing is an excellent way to raise your heart rate while also reducing body fat. You'll lose weight, gain muscle, and learn a new martial art.


Kickboxing is a good cardio workout because it keeps your heart rate elevated for a long time, making it an aerobic cardio exercise.

Adults should get at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week, according to experts, in order to live a healthy lifestyle and maintain a healthy weight. You can see how incorporating a few intense 45 to 60-minute kickboxing sessions throughout the week will not only meet, but also exceed, this goal.

Kickboxing is said to be capable of burning up to 900 calories per hour of intense training. Considering that a pound of fat contains about 3,500 calories, that's a significant amount of fat. You've got a recipe for a toned, beach-ready body if you eat at a caloric deficit each week. While 900 calories is the upper limit, a 125-pound person will burn about 300 calories in a 30-minute session, and a 185-pound person will burn about 444 calories. Along with burning fat, this activity has the added benefit of building muscle.

Even though the two aren't always linked, gaining muscle mass is a great way to progress with fat loss. Because muscle burns more calories throughout the day, the more muscle mass you have, the more calories you'll burn—even when you're not doing anything. When it comes to burning fat quickly and efficiently, there's no denying that kickboxing is a juggernaut of an activity.


The benefits of kickboxing are numerous, and many of them translate to fat loss in some way, shape, or form.

Kickboxing, for example, is a fantastic way to increase your endurance levels due to its cardio-heavy nature. Part of this is learning proper kickboxing breathing technique, which can help you avoid becoming winded sooner than you would otherwise. Additionally, increased endurance will transfer to other great weight-loss activities like running or swimming.


While weight loss is a compelling reason to start kickboxing, there are plenty of other benefits that will keep you coming back for more.

For starters, it's a refreshing change of pace. It exposes your body to new ways of moving at a high intensity, which is beneficial to overall development. It's also simple to get into a session's rhythm, which helps with motivation and giving it your all.

We've already mentioned the advantages of better coordination, but it's worth repeating. With your body constantly changing direction and movement patterns, kickboxing requires a lot of hand-eye and foot-eye coordination. This is beneficial to your coordination as well as your balance.

The advantages of good posture are linked to this. Because your core, along with the rest of your body, will get a good workout, your posture will improve, assisting with trunk stability and overall postural stability during workouts.

Kickboxing can also be an effective stress reliever. Throwing a bunch of punches at a punching bag or glove is a great way to release anger and stress that has been bottled up. You'll already be getting stress relief from physical activity, but studies have shown that kickboxing can also help you feel less angry, depressed, and anxious.

And all of this punching and kicking will be beneficial in the long run. Kickboxing is an excellent way to learn self-defense skills if you take a good kickboxing class or hire a personal trainer. While some of the movements are simple, it will definitely teach you more about fighting off an attacker than other cardiovascular exercises like swimming. This will not only get you toned and in shape, but it will also give you some self-defense skills to use if the situation arises.


The most important thing to keep in mind is that, when compared to more traditional workouts, there is a higher risk of injury.

This shouldn't come as a huge surprise, given the movements and intensity. However, it's important to be aware because one of the worst things that can happen when chasing a goal is an injury. It may render you bedridden, and it will undoubtedly demotivate you to continue.

Another important consideration is that, while kickboxing is effective for weight loss, it won't guarantee you a flat stomach and six-pack. Working hard is important, and incorporating other workouts (such as resistance training) into your routine will help to compound the benefits of kickboxing. When it comes to losing weight, however, there are a few other important factors to consider.


This should serve as a daily reminder to drink plenty of water. When you're working up a sweat with an activity like kickboxing, however, it's more important than ever to stay properly hydrated.

For one thing, drinking enough water keeps your joints lubricated. This is crucial in a sport like kickboxing, where injuries can occur if you aren't properly prepared. Staying hydrated can also aid in the regulation of your body temperature, the prevention of infections, the proper functioning of your organs, and the delivery of nutrients to your cells. Not to mention the changes in your mood and quality of sleep.

Staying hydrated has important implications for weight loss, which is what we're really after here. When we're hungry, instead of reaching for a snack, it's often a good idea to start with a glass of water. It's possible that the problem is that we're thirsty rather than hungry, which allows us to save calories.

It's also a good idea to stay away from drinks with a lot of sugar. After a hard kickboxing session, it's good to drink something with a lot of electrolytes, but we should get the majority of our hydration from unsweetened sources like water. This will benefit not only our overall health and body function, but also our waistlines.

Experts recommend that men drink 16 cups of water per day, while the average woman should drink 11 cups. That's a lot of water, but it doesn't have to be all plain water. However, it won't just be water and kickboxing that will give you the toned body you desire. Food plays a much larger role in the picture.


If you're training for kickboxing, you'll need to eat a lot to replenish your energy stores and keep your muscles healthy and growing. That isn't, however, an excuse to throw dietary restrictions out the window and eat whatever you want.

You can't out-train a bad diet, and the same is true for anything else. No matter how hard you work during sessions or how often you do the activity, you can't out-kickbox a bad diet. This is why diet should be the most important aspect of your weight loss plan, as well as being appropriate for and complementing your kickboxing and other workout routines.

It all comes down to calories in and calories out in the end. A pound of fat contains about 3,500 calories, so if you want to lose weight, you'll need to consume fewer calories. If you do this often enough, the number on the scale will start to drop.

However, it's also important to remember that not all calories are created equal. The effects of 100 calories of fructose corn syrup versus 100 calories of leafy greens or nuts on your body are vastly different. For starters, the former will not satisfy your hunger, whereas 100 calories of vegetables can significantly reduce your appetite.

While calorie counting is a good way to get into the swing of things and get a general idea of what foods are calorie-dense and what foods are calorie-light, it's also critical to understand what you're putting into your body and how it will affect you. Understanding and applying this knowledge is the most important piece of the puzzle when it comes to toning down and maintaining those losses over time. So, with that in mind, let's look at what you should avoid and what you should eat.


Different diets will tell you what to avoid, but in general, it boils down to avoiding sugars, starches, and refined carbohydrates.

Cutting carbs completely out of your diet, also known as the keto diet, is a viable option. Many people have had success with it, so it's worth looking into if you're looking for a way to replace carbs with something else. Your body enters ketosis, which means it starts burning fat for energy instead of carbs stored in the body. And what happens when you burn fat? For starters, a slimmer waistline. However, you don't have to completely give up bread and pasta to reap some of the benefits of this diet.

For example, eating more complex carbs like whole grains while also maintaining a calorie deficit will help you reap the benefits of complex carbs' higher fiber content. This will cause you to digest them more slowly, resulting in a longer feeling of fullness. Lower-carb diets may also help you lose weight, according to some studies.

As a result, avoid:

  • Bread made of white flour
  • Cereals high in sugar
  • rice that is white
  • Muffins
  • Cookies \sCakes
  • Chips
  • Fruit juices are also available.

Instead, choose carbs that are healthier and more complex. These are high in fiber and will help to speed up your metabolism.

They are as follows:

  • Bread made from whole grains
  • Quinoa \sOatmeal \sFruits
  • Sweet potatoes are a type of potato that is used
  • Vegetables
  • Beans made from brown rice
  • Seeds and nuts
  • Berries

Breakfast cereals that are good for you

However, eating healthy and losing weight entails much more than just eating the right carbs—though that certainly helps.


Proteins, fats, and carbohydrates are the three macronutrients. Unless you're on a special diet, each of your meals should include all three, with complex carbohydrates filling the carb slot. Making vegetables a main course will provide you with plenty of micronutrients in the form of vitamins and minerals to keep your body running smoothly. Let's take a closer look at the proteins and fats now that we've covered carbs.

When you're trying to lose weight but still want to keep your muscle mass, eating enough protein is essential. If you're doing something like kickboxing, this is especially important. Furthermore, because proteins are filling, they will assist you in better controlling your appetite.

Getting enough high-quality protein can help you feel fuller for longer, which can reduce your cravings and desire to snack. But how much is sufficient? The average male consumes 56 to 91 grams per day, while females consume 46 to 75 grams per day. This, however, is largely dependent on your level of activity.

Protein can be found in a variety of places, including:

  • Beef, chicken, pork, and lamb are examples of meats (although the less fatty the better)
  • Eggs
  • Salmon, shrimp, trout, crab, and other seafood
  • Beans, quinoa, tempeh, tofu, and legumes are examples of plant-based proteins.

While we mentioned above that you should avoid the fattier red meats, fat is still an important part of your diet, even if you're trying to lose weight.

Fat has been largely vilified when it comes to weight loss, but it's an absolutely necessary component if you stick to healthy fats. Fish, olive oil, and avocados are all good sources of healthy fats. The key here is to stay away from saturated fats, such as those found in butter.

Fats can also be found in the following foods:

  • Cheese with chia seeds
  • Nuts Natural peanut butter Dark chocolate Eggs

And, of course, you'll want to serve plenty of vegetables to round out the meal. They have the advantage of being filling due to their low calorie density, and they're also high in micronutrients like vitamins and minerals. If you eat a lot, make sure to include some of these foods in your diet:

  • Broccoli \sTomatoes
  • Kale \sCabbage \sCucumber
  • Cauliflower \sSpinach
  • Brussel Sprouts (Brussels Sprouts)
  • Chard (Swiss chard)


Being consistent is an important part of losing weight, and it can be difficult at times. After all, being on your game 100 percent of the time is consistency, right? Both yes and no.

It's critical to include some relaxation and cheats in your plan to keep spirits high and motivation going. Putting these things into your routine (rather than letting them happen on their own) will give you more control and keep you from going off the rails.

This can be in the form of a cheat meal or even a cheat day once a week. The important thing to remember is that a cheat day isn't supposed to ruin your diet—supposed it's to be a treat, and it's perfectly possible to stick to your diet while also having fun.

Resting on a regular basis is also important for maintaining your progress. It's important to relax your willpower from time to time, but it's perhaps even more important to give your body a break. To a point, more work, kickboxing, and sweat equals more weight loss.

It's best to give your body the time it needs to recover from an activity like kickboxing, which has the potential to injure you. When it comes to looking sexy, take care of your body and it will reward you handsomely.

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