Health Living

World Champ's Secret: Mary Kom's Diet & Fitness Routine

by Pratyush Anand

Mary Kom starts her day with a 15 km run, warming up her body and building mental focus. This dedication to early morning training sets the tone for a disciplined and productive day.

1. The Early Bird Gets the Punch

Mary Kom's diet emphasizes balance and nutrition. Protein from eggs, chicken, and fish aids muscle growth and recovery. You can have nut butter to gain body like her.

2. Fueling the Fighter 

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Moderation is key. While Mary Kom prioritizes healthy foods, she occasionally indulges in sweets like jalebis or ice cream. This balanced approach helps her maintain motivation and prevent restrictive eating habits.

2. A Balanced Approach

Mary Kom's strength is a cornerstone of her boxing prowess. She incorporates exercises like push-ups, pull-ups, squats, and lunges into her routine. 

4. Building a Powerful Base 

A strong core is crucial for stability and balance, essential for both boxing and general fitness. Mary Kom prioritizes exercises like planks and variations to strengthen her core muscles, improving her posture.

5. Core Strength for Stability

Mary Kom incorporates additional exercises like weightlifting or resistance bands. This keeps her workouts challenging and progressively builds muscle for sustained performance throughout her career.

6. Beyond the Basics

Mary Kom doesn't just hit hard, she hits consistently. Running, skipping, and cycling are staples in her routine, boosting her endurance and stamina.

7. Cardio Champion

8. Honing the Skills

Mary Kom's boxing prowess isn't just about strength and stamina. She dedicates significant time to refining her boxing skills through drills like shadowboxing.

The heavy bag is Mary Kom's training partner. She uses it to practice power punches, combinations, and footwork drills. This builds her punching power, stamina, and coordination needed to dominate in the ring.

9. Unleashing Power 

Agility and reflexes are crucial for dodging punches. Mary Kom utilizes the speed bag, a rapid-fire punching target, to enhance her hand-eye coordination, reflexes, and overall agility, making her a difficult opponent to hit.

Dancing with the Speed Bag

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