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The Kombat Group Blog

How Western Boxing Contributes to Weight Loss

66% of global adults are either overweight or obese, according to the American College of Sports Medicine (ACSM). To combat this startling number, the ACSM recommends that overweight people set themselves the target of at least 250 minutes of physical activity per week in order to achieve long-term weight loss.

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At Kombat Group, we offer weight loss and fitness packages that consist of 300 minutes of physical activity per day. The main activities in the program are Boxing and Muay Thai and our guests always see incredible results at the end of their stay at our fitness resort.

Learn more about Muay Thai benefits for weight loss here.

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Boxing is a Killer Fat Burning Workout

Have you ever noticed that boxers are always covered in a sheen of sweat? That’s because it’s one of the most physically demanding full-body workouts that exercises your lungs, heart, and muscles. In fact, a 1-hour intense boxing session can burn up to 1117 calories per hour, according to NutriStrategy.

Similar to Muay Thai, boxing is also a rigorous High-Intensity-Interval-Training workout and HIIT sessions are the king of weight loss exercises. Boxing trains cardiovascular strength and endurance more effectively than most of the workouts available today. The intensive and rigorous pad work exercises in boxing, followed by the constant fast-paced repetition of striking and punching techniques is great in developing enhanced aerobic and anaerobic respiration.

After consistent training, the heart becomes much healthier and the human body can regulate oxygen much more efficiently, resulting in better energy management and overall physical health. Good, quality cardio is also one of the key components in weight-loss and boxing provides many opportunities to exercise the heart – the main muscle that keeps us alive and punching!

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Consistency is Key

It’s important to remember that just a few boxing classes won’t shred the pounds. You need to take classes consistently until you start seeing results and keep it up so that your body has enough time to adjust to the weight loss and intensity of the training.

In 2015, in-depth research was conducted which studied the weight loss results of a group of people who took boxing classes for 12 weeks straight. The results pointed to a significant average body fat percentage decrease (-13.2%), a reduction of waist circumference (-5.3%), and reduced body mass (-4.1%) and BMI (-4.0%). Furthermore, the boxing group increased vitality (+54.8%), physical functioning (+4.7%) and general health (+25.2%). In contrast, the research also studied a group of people who took up brisk walking as a physical activity for a 12-week period. At the end of the test period, the walking group hadn’t experienced any weight loss results.

Lainey’s Boxing Experience at Kombat Group

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One of our guests, Lainey, has stuck to the weight loss program for the past three weeks and has been focusing specifically on boxing classes. Each day, she attends functional HIIT classes followed by at least two hours of boxing and she’s already noticing great results.
This is her experience so far in her own words:

“I joined Kombat Group 23 days ago and my primary focus has been weight-loss, increasing my core strength and toning up. So far, I have completed 35 hours of boxing and 680 minutes of functional HIIT training. When I round up the time that I’ve spent in the gym burning fat, it sounds like a lot but it’s been totally achievable and I’m meeting my goals.

The training sessions are tough there’s no denying that, but the guidance and motivation of the staff and everyone else around you makes it so much easier. I receive weekly weigh-ins and body composition reports and so far, I have lost 6% body fat and 3 pounds of weight. I’ve never seen such positive results in such a short space of time, and I’m determined to stick to the program and continue to smash my goals.

Anyone who has the desire to lose weight needs to try out Kombat Group. The accommodation, gym, and food are all top quality and the location of the camp is quite remote, meaning there are no nearby (unhealthy) distractions. Although, sometimes on a Sunday we go for cycles down to 7/11 to get a cheeky ice-cream!”

Why Kombat Group is the best Boxing camp in Thailand for weight loss!

Thanks to our all-inclusive Boxing weight-loss package which includes en-suite accommodation, nutritious meals, and an on-site swimming pool to relax in, you are guaranteed to shed those pounds and reach the weight goal you have always dreamed of, in the perfect setting in Thailand.

To kick off your fitness journey with us, book your Boxing weight-loss program today or feel free to ask us any questions at This email address is being protected from spambots. You need JavaScript enabled to view it..

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