Everyone wants to lose weight in the New Year, it’s literally atop everyone’s list of New Year’s resolutions. Shedding those unwanted holiday pounds or finally getting your health and fitness in order is important to many.
Most of us, however, don’t know how to go about it. We have the right idea and good intention, but when it comes to the technical side and execution, we’re all over the place.
Luckily, there are those who actually know what they are doing and are willing to share their secrets.
The World Champion instructors at Evolve MMA are some of those people. They have made it to the top of the martial arts world in part to their ability to get into and stay in amazing shape.
Four of them have shared some of their key weight loss secrets to help you achieve the body of your dreams this 2019. Follow these sage pieces of advice to maximize your gains and take control of your health and fitness.
1) Washboard Six-Pack Abs Start With Discipline
Multiple-time Muay Thai World Champion Nong-O Gaiyanghadao from the Evolve Fight Team is one of the best pound-for-pound Muay Thai fighters in the world today. He is a four-time Lumpinee Stadium Muay Thai World Champion, a Rajadamnern Stadium Muay Thai World Champion, and a two-time Thailand National Champion.
As such, he knows a thing or two about being in shape and developing those washboard six-pack abs that you’ve always wanted. In order to achieve your targets, Nong-O says you have to work equally hard on both your core and your diet.
“If you are wanting to develop six-pack abs, you have to be disciplined – both with your diet and exercise. They work hand-in-hand in your weight loss. If you were to work out your core, but didn’t control your diet, your abs wouldn’t be able to show through the excess fat,” says Nong-O.
“Once you have your diet under control, you want to incorporate different core exercises into your workouts. Exercises such as sit-ups and Russian twists are great. Full-body workouts such as Muay Thai will also help you develop a six-pack as you will both burn fat and develop ab muscles at the same time.”
2) Cardio Is Your Friend
ONE Championship superstar and multiple-time Muay Thai World Champion Dejdamrong Sor Amnuaysirichoke from the Evolve Fight Team knows that to be at the top of his game, he has to put in the work, and that means having to do cardio even if he sometimes doesn’t particularly enjoy doing it.
Dejdamrong reveals the importance of doing cardio to strengthen your endurance and being constantly engaged to avoid burnout.
“Most people don’t particularly look forward to doing cardio, but the truth of the matter is, it’s an extremely important component of a healthy, well-balanced workout routine,” says Dejdamrong.
“You can do steady-state cardio, the kind you spend at least an hour on. Or you can try something a little more fast-paced like High-Intensity Interval Training (HIIT) that is both an aerobic and an anaerobic workout.”
Having been both a Muay Thai World Champion and a mixed martial arts World Champion, Dejdamrong knows what it takes to get his body into peak condition. He is in the gym almost every day and hardly misses a beat. He says having fun is one of the biggest reasons he sticks to his workouts.
“One of the best ways to keep fit is to train in martial arts,” says Dejdamrong.
“Training in martial arts is a whole lot of fun. It keeps you engaged and no two workouts are exactly the same. Plus, you get to learn a lot of different techniques that don’t only get you in shape, but can also be used for self-defense if the situation arises.”
3) What Goes On In The Kitchen Counts
Multiple-time Muay Thai World Champion Sam-A Gaiyanghadao from the Evolve Fight Team is one of the most decorated Muay Thai fighters in history. He is a multiple-time Lumpinee Stadium Muay Thai World Champion and known as the fastest kicker in Muay Thai history.
“Kru A,” as he is more affectionately known to his students at Evolve MMA, emphasizes discipline and hard work above all, especially when it comes to physical fitness. But one aspect of fitness that he deems equally as important takes place not inside the gym, but in the kitchen.
For Sam-A, maintaining a well-balanced diet is just as crucial to weight loss and fitness as is putting in the effort and the hours in training.
“Have you ever heard the saying, abs are built in the kitchen and not in the gym? Well, it’s definitely true. People spend loads of hours working their abs, but can never truly see the results because they simply aren’t eating clean. Every bad meal you have sabotages your chance to see the fruits of your labor,” says Sam-A.
“Make every sit-up count, but when it’s time to refuel the body, make sure you are taking in good, clean fuel. Strive to maintain a well-balanced diet full of nutrients, and make sure you are getting enough carbs and protein. They all work together to build your core. The longer you stick to a healthy eating routine, the faster you’ll see the results. The key is to stay with it, even if you falter sometimes.”
4) Martial Arts May Be Your Answer
ONE superstar Alex “Little Rock” Silva from the Evolve Fight Team is a Brazilian Jiu-Jitsu World Champion with over 15 years of experience. He has won numerous regional and national titles in Brazil.
If you are looking to try a different approach to achieving your weight loss goals and totally revamp your fitness this 2019, Silva suggests trying martial arts, which is one of the most fun ways to get in shape.
According to the 36-year-old veteran, martial arts will keep you engaged and enjoying your workouts, which is crucial to being able to stick to your program.
“Martial arts is one of the best weight loss activities you can do. It is a full-body workout that burns fat and builds muscle at the same time. Furthermore, it is probably the most fun you will ever have working out. It’s perfect to get you into the best shape of your life. There’s just so much to learn,” says Silva.
“Each session is more than just an intense, fat-burning workout. It’s a journey of learning that teaches you self-defense and offers you a new learning experience each and every day. You can try the fast-paced cardiovascular workout that is boxing or Muay Thai. Or you can hit the mats and experience the technical execution of wrestling and Brazilian Jiu-Jitsu. The important thing is to enjoy what you are doing. When you begin to enjoy your workouts, they become less of a mere physical task and more of a leisure activity, and that’s when you start seeing the results.”