There are many fight fans around the world that love mixed martial arts and admire how in shape most of the fighters are. Many fans want to get into that exact shape, but don’t know how to get an MMA body.
If you’re one of those people then fear not, in this article I will break down the steps you can take to get ripped like an MMA fighter.
I’ll lay out a solid MMA work out routine, an MMA fighter diet plan that works, and how often you should train in order to get the best results.
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How To Get An MMA Body
If you’ve decided that you want to get into MMA shape, the first step is to change your diet. A good diet is essential to a healthy body and to get into shape. Maintaining a good diet is the most important factor in your getting into shape, and having that MMA fighter body you desire.
Diet is something I will cover later on in this article. You should also start incorporating exercise into your routine. You should start off with a light cardio routine, then increase your intensity as the training continues. Let’s get into it!
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The MMA Fighter Workout Routine
For those interested in building an MMA body, there are two basic types of workouts: compound moves and HIIT. The former builds strength, while the latter builds stamina.
In particular, these exercises emphasize endurance and core strength. They also require mental toughness to push through exhaustion.
MMA fighters also require a rigorous diet. This is because they must be more hydrated than regular people. While sodas and coffee are acceptable, water is preferred.
Studies have shown that most people are dehydrated, which has negative effects on their physical health. Serious MMA practitioners may drink between one and three gallons of water per day. This level of water intake will allow them to work out at a high level.
While MMA fighters must focus on building strength and endurance, gaining abs and losing fat is important. They must also eat a diet that promotes muscle development and fat loss.
Fortunately, this is a fairly simple process. The most effective way to lose fat is to eat 500 calories less than you burn per day.
While bulky muscle is desirable, you may not need it in order to train for MMA. Big muscles can make you fatigued quicker. If all fighters had bulky bodies, they would all look like bodybuilders.
To avoid this, you should consider your body type. Those with larger muscles would exhaust more quickly, whereas smaller fighters would need to train more frequently.
Aside from a great cardiovascular workout, MMA training will also help you improve your strength and power. It will improve your coordination and balance, which will benefit your other sports. Many athletes find that their performance improves after completing MMA training.
However, if you’re not interested in competing, MMA training is still a great way to improve your fitness level. Just be sure to note the exercises that work the best for you.
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MMA Fighter Diet Plan
Getting a great looking MMA body requires a proper diet, and there are several factors that must be addressed. Carbohydrates are the main source of energy for your brain and body. They break down into small sugar molecules called glucose, which your body uses to fuel your physical activities.
If you don’t get enough glucose, your body will turn to fat or muscle protein to meet its energy needs. If your muscles do not get enough glucose, they will be useless to perform repair and strengthening functions.
Carbohydrates come naturally from fruit and vegetables and in certain vitamin supplements. The other sources of sugar are added to foods.
Professional fighters consume a high-calorie diet, but you don’t have to. You can get the nutrients you need from your local grocery store.
Fruits are a great source of energy and can boost athletic performance. Rice bran is also a great source of carbohydrates and has a high fibre content. Eating enough of these will help you feel fuller longer and improve your immune system.
You should also eat a proper lunch. Many fighters will pig out at the start of camp and eat 5,000 or more calories a day.
However, they cut back to around 2,000 or 2,500 calories at mid-camp. During this time, they can gain weight. During this time, your body will be most hungry, and a snack is the best way to satisfy your hunger.
You should also include a lot of protein in your diet. You should aim for 40g of protein per meal, and you should choose lean meat. Lean meats such as turkey and chicken are good for you, as they contain little fat. Besides meat, you should also consume plenty of vegetables and carbohydrates.
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Exercises For MMA Athletes
One of the most important aspects of MMA training is exercise. The ideal MMA training program should include at least three to five miles of running per week.
Running is an excellent workout for developing legs and puts high demands on the cardiovascular system. You should also include a variety of push-ups and sit-ups in your exercise cycles.
MMA fighters are some of the fittest people in the world. This is because the combat sports put an immense amount of physical stress on the body.
It’s crucial for them to have high-grade cardiovascular fitness, as well as flexibility. However, if you aren’t planning on competing in MMA, there are other ways to develop the same level of fitness.
Some of these way include running, biking, walking, some calisthenics, and skipping rope.
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Building Muscles As A Fighter
Muscle building is an essential part of getting in shape for MMA. This type of mixed martial arts competition requires a high level of strength and conditioning, and can be done with the help of weight training.
It is important to understand that the most effective training involves working out specific muscle groups. A typical MMA workout will include a mix of fast-twitch and slow-twitch muscles. The latter will help you build larger muscles more quickly than the former.
MMA athletes have to deal with fatigue on a daily basis, which makes it imperative to build lean muscle. A weakened heart and lungs can hinder a fighter’s ability to move well. Likewise, too much muscle can slow down the pace of the fight, and can even slow down a fighter’s movement.
MMA athletes also have to train their core muscles in order to be effective. These muscles are not commonly trained by the average gym goer, but they are extremely important in building overall multi-purpose strength.
The hamstrings, glutes, and core are among the most important areas for building muscle mass in MMA. A strong core also helps with grabbing your opponent on the mat.
While it is important to have large muscles for MMA competition, combat athletes should not overdo it. Big muscles will result in quicker exhaustion and may make a fighter look like a bodybuilder.
Moreover, the weight that you put on your frame should be suited for the activity.
MMA fighters focus more on building muscle endurance than on building big muscles. Their goal is to be leaner and stronger. The MMA fighter’s strength will be much more valuable than his or her size.
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How To Make Weight As A Fighter
In the MMA world, weight classes are important in competitions, and the athlete must demonstrate a specific weight limit before their fight.
This is the reason that many athletes “cut weight” prior to a match, losing an impressive amount of weight in the week before a match. This weight loss is the result of fluid restriction and dehydration. Once the athlete reaches a healthy hydration level, they will gain back the lost weight.
The MMA weight loss regimen should start with a healthy diet and exercise program. Athletes have a natural metabolism, which is a natural fat-burning furnace.
Losing muscle means a reduced athletic performance, which slows down fat loss. In addition, the decrease in metabolism makes it easier to overeat and pack on the pounds.
A fighter should avoid carbs during their cutting phase and load up on protein and vegetables. They should also eat plenty of leafy vegetables and cruciferous vegetables.
If you’re short on time, you can always use protein powders or shakes, but make sure to eat them right before or after your workout. Vegetables with a high fiber content can also help keep hunger at bay.
While fighting, MMA fighters need to hit specific weight limits before their fight. Their bodies lose water before a fight and replace it afterward, so it’s important to drink a lot of water prior to the fight.
Additionally, fighters should drink at least 1 liter of water mixed with 1/2 scoop of carbohydrate/protein drink for every hour they’re awake.
Conclusion
So there it is, a step-by-step guide on how to get an MMA body. If you are an up coming fighter who has bout this article useful, be sure to leave a comment either on our site or social media page. Until next time, keep pushing towards your goal of becoming an MMA fighter!
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