Tips for stamina; maybe a routine?
Okay, so it's been a few months since I've started Muay Thai training and it seems to be going pretty smoothly. I train 3x a week (Mon, Wed, Thurs) for 1.5hours a session. Classes are tiny so I get a lot of 1on1 time with my trainer. I'm still learning the basics, but they're feeling smoother and more natural and while my balance is still generally ****, I have moments of clairvoyance [I think I used that right] and manage to actually pivot AND not fall down at the same time. I'm feeling increasingly confident in my ability to carry out what my trainer asks me to do.
Except breath. I am pretty fat. Lost nearly 20kg since coming to Thailand and still technically overweight by the Online BMI Meters. My stamina, which has always been ****, is really letting me down in training and not allowing me to make the most of each class as while I can push it and finish nearly every exercise, by the end of a lot I am gasping and wheezing and flailing like a little girl (having lost all form and technique ages ago) and it gets worse with each subsequent round.
I've been pretty good with keeping up a 3-day a week running schedule of about 4km now (Usually Mon, Wed, Fri or something close to that) in the mornings before work and my eating habits are fine (I'm eating 3 meals a day, few snacks as of a while and the meals are usually small-portioned rice or curries). But at the end of each session my trainer will look at me and say "Still fat, still weak".
So what I'm getting at is I need a hand. I need to loose some more weight (Started at 100kg, now 82kg, goal somewhere around 70 or below) and build up my stamina (most important) in the ring. I've been thinking about maybe increasing the days I run and adding things like more jump rope outside of muay thai class and sprinting but not completely confident in my ability to make the most of it (aside from JUST DO MORE OF EVERYTHING RAWR).
I do NOT have access to the boxing gym outside of class time and work from 10am-7pm with runs coming before and boxing after. I have access to a sports stadium/track with a pool and weightroom and basic stuff like that.
Any and all help is appreciated.