Want to lose fat, feel athletic, and keep your results for life—not just for 6 weeks? At Boxing Academy LK in Kohuwala (Colombo), our coach-led Boxing, Muay Thai, HIIT and strength and conditioning sessions combine science-based training with simple nutrition and weekly accountability. Beginner-friendly times are available and you don’t need prior experience.
Why most weight-loss attempts fail
- All cardio, no muscle. Endless steady-state cardio burns time, not fat long-term. You need strength + intervals to raise metabolic rate.
- Confusing diets. Extreme rules are hard to follow. Adherence beats perfection.
- No accountability. Without check-ins and a plan, life gets in the way.
Our method: train like an athlete, eat like a local
1) Boxing & Muay Thai intervals (HIIT done right)
Short, intense rounds (pads, bag work, footwork) drive a big EPOC effect—your body keeps burning calories after class. Technique is taught safely and progressively.
2) Strength that shapes your body
We build lean muscle with full-body movements (push, pull, squat, hinge, carry). More muscle = better insulin sensitivity and a higher daily burn even at rest.
3) Simple Sri Lanka–friendly nutrition
No fads. We use flexible guidelines that fit rice & curry and local foods.
- Protein target: ~1.6–2.0 g/kg body weight per day.
- Plate method: ½ vegetables, ¼ protein (chicken, fish, eggs, dhal), ¼ carbs (rice, string hoppers, potatoes).
- Smart swaps: coconut milk “light”, grilled/air-fried over deep-fried, kottu without excess oil, sambols in measured portions.
- Deficit: modest 300–500 kcal/day for steady fat loss without killing performance.
4) Weekly accountability
We check steps, sessions, and simple measures (waist, weight, progress photos). You’ll know exactly what to improve each week.
A realistic 12-week transformation roadmap
Weeks 1–2 – Assessment & Fundamentals
Movement screen, stance/guard, jab-cross basics, intro strength (RPE 6–7), calories at slight deficit, set step goal (8–10k/day).
Weeks 3–6 – Build Capacity
3–4 skill/HIIT sessions + 2 strength sessions/week. Add core + carries. Track protein daily. Expect better energy, sleep, and clothes fit.
Weeks 7–10 – Progress & Precision
Intervals get sharper, combos longer, strength loads increase (RPE 7–8). Tighten portions only if progress stalls. Add 1 refeed meal/week if needed.
Weeks 11–12 – Peak & Consolidate
Photos/measurements, celebrate wins, and set a maintenance plan (slight calorie increase, keep training rhythm). Results last because the habits do.
Weekly template (example)
- Mon: Boxing skills + intervals (45–60 min)
- Tue: Strength (full body)
- Wed: 30–40 min brisk walk or mobility
- Thu: Muay Thai conditioning (rounds, bag work)
- Fri: Strength (full body)
- Sat/Sun: Optional skills class or hike; meal prep; sleep 7–9 h
Sample day of eating (budget-friendly)
- Breakfast: 2 eggs, sauteed veg, 1 slice roasted bread or ½ cup rice; fruit (banana/guava)
- Lunch: Rice (½–1 cup cooked), grilled chicken/fish or dhal + a big veg portion; sambol (2 tbsp)
- Snack: Curd + a little kithul treacle, or nuts (small handful)
- Dinner: Stir-fried lean meat/tofu with mixed veg; small carbs portion if training late
- Hydration: 2–3 L water; tea/coffee without excess sugar
Who this is for
- Beginners who want safe coaching and real results
- Busy professionals who need a plan, not guesswork
- Anyone bored of machines who wants a fun, skill-based way to get lean
Results you can expect
Most members who train 3–5×/week, hit their protein, and keep a modest calorie deficit see noticeable fat loss, better posture, and higher energy within 4–6 weeks. Individual results vary—we tailor the plan to your history, schedule, and recovery.
Ready to start?
- Book a Trial (WhatsApp or call)
- Visit us in Kohuwala (Dehiwala), Colombo—easy access, beginner slots available
- Bring water, a towel, and we’ll guide the rest
