Kickboxing is a great physical activity not just because it teaches you a great new skill but also because it helps you lose weight, tone your muscles, and generally keep fit. In fact, in one kickboxing class you can lose anywhere between 600 and 800 calories. Factor in the fact that even after the class, your metabolism remains high; there simply is not any reason why you shouldn’t see results from kickboxing. If you’re not seeing results then you are probably doing something wrong. So, here are some things you could be doing wrong that is affecting your weight loss plans.

1. You’re eating wrong.
Diet is a very important part of the weight loss process. This is because it contributes 70% of your weight loss. So if you’re not seeing the results you expected from your kickboxing, it might be because you’re not putting in enough effort to limit your portion. Most people have no idea what a proper portion is because restaurants serve such over-sized portions so even when you’re eating healthy foods, you may be eating too much of them in each serving. A good rule of thumb is that a serving of protein should not be larger than the palm of your hand. Women generally need smaller portions because their body mass is lower than that of men and because women’s palms are usually smaller than men’s palms, the rule still stands. The ratio you should be aiming for on each plate is 1/4 to 1/2 protein, 1/2 non-starchy vegetables and intake of starches should be limited to 1/4 of any meal.

2. You’re not attending enough classes.
You should not be expecting to see a lot of results if you do not put in enough work. If you’re coming to kickboxing class once a week on average, then you simply will not be burning enough calories or keeping your metabolism high enough to see great improvements. At a minimum, you should be taking at least two classes a week, although three is preferable. Also, because it takes time to master the moves involved, you won’t improve quickly enough to move to high intensity workouts if you’re only coming once a week.

3. You’re not working that hard in class.
The people who get the best results from kickboxing are those who are very focused and intense about it. They are very committed and give their all while they are in class. There really is no use in coming to class regularly if you’re not going work that hard when you are on the mat. So when you’re in class, dial up the intensity, cut out unnecessary breaks and really challenge yourself. Don’t be afraid to push yourself, our trainers at Urban Martial Arts will always be there to see you don’t go beyond your limits.

4. You’re inconsistent.
Another reason why you might not be seeing the results that you desire is if you’re being inconsistent. If you come to class four times a week for a month and then drop off and pull a no-show for the next three months, it is simply impossible for you to see any results. It is better for you to come to class less frequently, say twice a week, than to burn out and lose your drive. Consistency is how champions are made and how weight is lost.

5. You’re not clear on your goal.
You’d be surprised at how big a deal this actually is. If you don’t have goals you’re working towards, then you’re probably not going to see the results you actually want to see. Ask yourself, what do I want to get out of this class? If you don’t know where you’re heading, how do you know if you’re even on the right track? Vague goals like “I want to lose weight” will not motivate you. And unrealistic goals like “I want to lose 30 pounds in 2 weeks” will disillusion you. What you need to set are SMART goals, goals that are specific, measurable, attainable, realistic, time-based. This will motivate you and serve as monitors to guide your weight loss ambitions.

Kickboxing is a fun way to lose a lot of weight and generally keep in shape. It exercises all the major muscle groups while keeping your heart rate up. Potentially, kickboxing can be the solution to all your weight loss problems but you need to steer clear of all the mistakes outlined above to achieve the results you desire.

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