Muay Thai body training

[Kaoshin]

I've seen Muay Thai fighters and i'm thinking about training for that kind of body style, very cut, skinny but with muscles, and no bulk, kind of look.

I was wondering about how to get this kind of look, i was thinking they probably do exercises with many reps or using only there body weight and gravity as resistance for example pull ups, sit ups, push ups, etc.

I may be wrong so can someone explain how to specifically get this body style?? I would be very grateful.

BTW i have access to a gym, and have been training for about a month now but there is no Muay Thai school anywhere close to me... (the suburbs ) otherswise i wouldnt ask about it here

[Harry]

I've seen Muay Thai fighters and i'm thinking about training for that kind of body style, very cut, skinny but with muscles, and no bulk, kind of look.

I was wondering about how to get this kind of look, i was thinking they probably do exercises with many reps or using only there body weight and gravity as resistance for example pull ups, sit ups, push ups, etc.

I may be wrong so can someone explain how to specifically get this body style?? I would be very grateful.

BTW i have access to a gym, and have been training for about a month now but there is no Muay Thai school anywhere close to me... (the suburbs ) otherswise i wouldnt ask about it here

Are you sure that you want that style of appearance?
Do you want it, or do you just want it because it looks good?

If your not skinny already, your probably better off just going for muscle and a bigger form, with more weight on you, you can throw harder punches.
Otherwise you may find yourself on forums asking for safe ways to put on weight.
Having said this, I really can't give any help, sorry.

[Chilly Dog]

Are you sure that you want that style of appearance?
Do you want it, or do you just want it because it looks good?

If your not skinny already, your probably better off just going for muscle and a bigger form, with more weight on you, you can throw harder punches.
Otherwise you may find yourself on forums asking for safe ways to put on weight.
Having said this, I really can't give any help, sorry.

He obviously wants that style of appearance, since he asked how to get it. What difference does his reason for wanting it make?

Generally, to create that kind of look, you need to do higher reps with moderate weight, do a lot of low to moderate intensity cardio work (ie "fat burning"), and, most importantly, watch your diet religiously. This is true if you need to drop body fat to get there (if you're already lean and need to build muscle, that's a completely different workout/diet plan).

Of course, if you have the right genetics, you can eat what you want, do little exercise, and still remain lean. I have a friend like that. He's 35 now, and we've hated him for it for 18 years!

Although Muy Thai training tends to be anaerobic rather than aerobic, I find that it does help me drop bodyfat. Hope that helps!

[EmptyneSs]

yeah do alotta excersises with ur own body weight, tons of reps, and lots and lots of cardio. tons of cardio

[bewing77]

Maybe I am not the right guy for this since I have always been skinny. When I started training seriously I had to work hard to put on some weight. But I don't want bulky, so I have never trained for that.

Basicly, what everyone else said. Lots of reps, low to moderate weight and running, lots of running! I say anyone who is serious should try to run atleast 40 km/week (25 miles) and preferably more. You can never go wrong with good cardio. But you have to balance this out with the weight training and your diet so you don't drop muscles.

What works for me is eating lots of "quick" carbohydrates before cardio workout so that this is what you burn (this is when beeing at the target bodyfat level, not burning) and also lot's of proteins in combination with weight training. You can't exclude all fat in you diet (you need som to stay healthy), but try to exclude the bad types. Generally, heavy meat dishes, butter, cream etc is all bad fat. Vegetable oils etc. I don't eat any beef or pork at all, just veggies, fish, eggs and dairy, wich makes it alot easier. The eggs beeing central, since this is the best source for proteines. Since I tend to eat alot of them I tend to remove the yokes though, since this is mostly fat, and not god fat at that.

If you need to drop weight the easiest and quickest way to do it is to eat as little carbohydrates as possible (bread beeing a prime target for exclusion here) while doing alot of medium intensity cardio. If you go over the top on the cardio you will run out of steam, since you won't have enought energy. The body needs to convert the energy stored as fat to energy for you to use, and this is not as quick as accessing energy you have ingested. Still maintain proteins and do some moderate lifting so you don't burn away all muscles, so you don't end up looking like a marathon runner (no disrespect to them, but that's not a MT body type )

[EmptyneSs]

i was really skinny too. i have a small frame body. i lifted consistently every week to gain as much mass as possible for over a year now, and although ive made lots of gains through hardwork, im still not a big guy. u honestly arent gonna turn into the incredible hulk bro. alot of people say they dont want to gain because they it will make them slow.that isnt really true unless ur really big to begin with. if ur skinny or average that wont happen unless u are doing steriods and taking shit to make u disgustngly huge. if u work out hard and u are a thin guy, it will fill out ur frame and make u stronger. it will straighten ur back and broaden ur shoulders. also if u are a skinny guy its actually better, because any muscle u gain will already usually look pretty cut because u naturally dont have any fat. its so much to ur benefit to lift weights. the weightless workouts are cool, but nothign beats good weight training. do the weightless in adittion to the hard lifting to get even more cut.

now on the flipside there are alotta guys who are very big and mabye need to lose wight instead of trying to bulk up. now if u are already big and need to lose weight, lifting hard is no good because u will just get big, but gross big with fat. the big people who want to get in shape should not lift, but instead do lots of cardio and weightless workouts in very high reps. this will slim them down and make them lose fat while also building lean muscle. very light lifiting is ok only if the reps are really high.

[Kaoshin]

I'm definetly not big, my body frame is very small but i have a little bit of fat that i should still burn off.
I try to run in the mornings because i've learned that right when you wake up your glycogen levels are low and fat is burned off from the start of the run.

I eat pretty much all protein foods and try to stay away from carbs as much as possible. For example one days routine might be:
8:00 - Run
9:00- Eat breakfast- 3-4 eggs, 1 bowl Total: Protein Cereal
11:30- snack - yogurt /or peanuts /or tuna /or sweet potato
1:00- Lunch- turkey and/or tuna sandwich (wheat bread)
3:30- snack- natural peanut butter /or yogurt or/ peanuts or/ tuna
5:00-7:00- Dinner- Chicken Breast w/ beans or broccoli
7:00-9:00- Workout- go to gym and do dif. routine depending on what day it is (Monday= biceps & back, Tuesday- Shoulders & abs, etc.)
9:00-10:00 -snack- Cottage cheese sometimes w/ natural peanut butter

[bewing77]

Note that peanut butter is really fat though. I would probably avoid it that late at night (depends of course when your bedtime is). Wich brings another point. Regular sleeping habits are important for building a good body to. Pretty basic, but I thought i'd mention it still.

[Kaoshin]

Are there any specific exercises i should do? any part of the body i should focus on or a good specific weight training workout routine for Muay Thai Fighters or any type of Light weight fighter????

[EmptyneSs]

lift weights and workout ur whole body. get a membership to a gym. use the machines. do cardio. lift hard. eat well. try to make ur body as physically strong as possible.

[chalambok]

Developing Your Core

There is one piece of equipment I have seen in every training camp I visited in Thailand but never anywhere else, and that is the situp device. It is usually a half-circle, of plywood construction with a diameter approaching 4-5 feet. There is a strap to hold your feet, and you lean over it like a beginning gymnast learning backflips over a used slick from a drag racer. The Thais curl up, bounce twice, and go back for 1 rep. Note they always bounce twice when they do situps, and many times there is a trainer to slap their stomach with a focus mitt when it is distended (?), or when the back is arched over the device. I have advised everyone I know who trains fighters to build one of these, but so far no one has. As a side note, most of their fighters look like me in short pants, slightly hungover...lol. I think the situp device is a good supplement to the daily 10 mile run and 1/2 hour of jumping rope.

[Kaoshin]

Is there a picture of this device anywhere?

slightly hungover?

daily 10 mile run and 1/2 hour of jump rope HOLY MOTHER CRAP!

[Uber_Tap]

Another great thing to use for your situps/crunches is one of those excersise balls. You can get them basically any where for about $5. You have to use basically all the muscles in your stomach to stabalize yourself when you use it.

As for gaining weight, everyone is giving you good advice. I have a friend that isn't a big framed guy, in fact he is naturally skinny. Now he's about 5"10, and weights 204. Dude competes in body-building competitions and this guy is dedicated. Aside from living at the gym he eats about every 2 hours, usually a bowl of plain pasta with a can of tuna. He also eats a dozen eggs a day, and usually a bag of lintels(some type of nasty ass looking bean). I think his calorie intake is something like 6000+ a day, with x percentage of that being high protien foods. As someone else pointed out, short of steroids this is the kind of life you can look forward to if you are naturally small and want to get huge.

[Tom Yum]

Your description makes me think of Kevin Randleman. I think he's a little heavier though; maybe 220.

[Uber_Tap]

Your description makes me think of Kevin Randleman. I think he's a little heavier though; maybe 220.

That's actually a great comparision, he's not as massive as Randleman, but more cut up.