Beginning a fitness journey that involves intense workouts, such as Muay Thai, boxing, and kickboxing, can be very exciting.
This excitement can lead to overdoing it, and overdoing it too soon can lead to burnout. This leads to decreased motivation, can harm your body and mindset, making a long-term commitment difficult.
Consider these points when creating a sustainable training regimen.
1. Ease into It
You don’t need to work out every day to make progress; 2 to 3 sessions a week are good for people just starting out.
This allows your body to adjust to a new lifestyle and recover between sessions, keeping your enthusiasm high rather than it turning training into a chore and burning out.
2. Make Sure to Rest
Recovery is essential. You need rest in order to rebuild what training breaks down.
Take full rest days without feeling guilty and incorporate active recovery like walking or stretching. Make sure you are sleeping; aim for 7 to 9 hours.
Not resting can lead to injuries, less motivation, or discomfort while training.
3. Nutrition Matters
While you don't need to count calories or live by a strict diet, your food choices have a large impact on your training.
Focus on balanced meals that include protein, carbohydrates, and healthy fats. Stay hydrated and eat after workouts to help in recovery.
If you find yourself struggling during a session, consider your last meal quality and timing.
4. Embrace Breaks
There is often pressure to always push yourself to prove dedication. However, the most successful people recognize when to take a stop.
Listening to your body is a sign of wisdom, not laziness.
If you're exhausted, take a day off to recover, which allows for a better return to training and helps to prevent injuries and burnout.
5. Play the Long Game
Your first month should focus on creating a routine rather than competing for speed or strength. Consistency is more valuable than intensity.
If you’re feeling tired, just skip extra rounds and avoid comparing yourself to more experienced athletes. Just show up, do your best, and save some energy for the next session.
If you’re committed to this journey in the long term, train accordingly. Creating smart habits now will guarantee your passion for the sport remains strong.