Tag: weight-lifting

Preparing to Fight: How MMA fighters prepare themselves for the next Ultimate Fighting Championship

 

Fighting in the Octagon at professional level is hugely demanding both physically and mentally, so the fighters who participate in this brutal sport need to train heavily for several days or weeks prior to their next big fight.

 

Entering the octagon without sufficient preparation is incredibly dangerous and has led to a handful of unfortunate results during past contests. Whilst the exact regime no doubt varies from fighter to fighter, these men and women know they have to be at the top of their game to participate in these explosive contests. Moreover, if you have thought about taking the next step and placing a bet on your favorite fighter, you should know that the outcome of the match is dictated by the fighter’s training and diet plan. A good website where you can place your online MMA bet is Unibet IN, a licensed and legal operator in Indiana which offers a large variety of markets.

 

Exercise

To compete effectively in the sport of mixed martial arts, these fighters spend a huge amount of time on strength and cardio based exercise routines prior to their next fight. Whilst boxers will usually spend a lot of time jogging, MMA fighters tend to favor high intensity training such as Tabata workouts using a treadmill and circuit training with weights. Short, high-intensity intervals can help to develop fast-twitch muscle fibers, which can be an enormous advantage during a fight.

 

Weight lifting helps to build chest, shoulders, back and leg muscles, and fighters will usually spend 2-4 days each week in the gym lifting weights and participating in gymnastics training. MMA fighting places enormous stress on every part of the body, so this training is essential for building core strength and muscle development.

 

Martial Arts

It may seem obvious, but the very nature of MMA requires fighters to constantly improve their technique in a wide range of martial art disciplines. Fighters who want to make it to the top will dedicate some time almost every day to working on their technique whether through jiu-jitsu or shadow boxing, wrestling or muay-thai – every skill needs to be practiced to perfection to enable the fighter to unleash their greatest strengths on their opponent.

 

Diet

Back in 2013 MMA fighter Jon Manley gave an interview to Boston Magazine regarding his training regime in the lead up to his next fight. This interview gave a fascinating insight into the typical daily diet eaten by professional MMA fighters, and the details are still just as relevant today.

 

Jon stated that he ate pretty much anything he wanted when he was not training for a fight, but this all changed whenever he was in training mode. In the lead up to a fight Jon would eat only chicken, steak, or turkey with either sweet potatoes, kale, or spaghetti squash, plus many different types of fruits. Sugary food or drinks are strictly forbidden, so Jon would drink only coffee or water with his many meals – up to five times a day, three hours apart. “I’d eat pretty much the same thing over and over again” said Jon.

 

The magazine pushed Jon on why he chose these specific food items, to which Jon explained that protein and vegetables are pretty much all he needed to prepare his body to fight. He would stick to this diet for his first, third and fifth meal of the day, then switch to a plain Greek yoghurt and protein powder for meals two and four. He also stated that he believes drinking a large amount of water to be beneficial, so he would drink about a gallon and a half every day until 24 hours before weigh-ins.

 

Jons message to those wanting to become an MMA fighter was to be sure to eat clean – stay away from fast food and read all the labels on your food to make sure they aren’t full of sugar, salt, or any other unnecessary garbage. When you shop for food, forget all the processed junk and stick to fresh, healthy food. Your body will thank you for it.

 

Stretching

The importance of regular stretching and the resulting flexibility cannot be overstated with regards to mixed martial arts. Fighters need to be flexible in order to pull off many of their moves, whilst also protecting them from injury resulting from their opponents offensive techniques.

 

When a fighter stretches their body and muscles the body finds and attempts to repair any microscopic tears that have appeared in their various muscles. By repeating these stretching routines every single day, the fighter ensures their muscles stay strong, healthy, and most importantly – flexible.

Weight Training For Weight Loss: A First-Time Guide

Weight training can be an exciting and beneficial way to kickstart your weight loss, or even get past that frustrating plateau. Getting started as a first-timer however can be a little daunting, especially when trying to navigate equipment or routines. The best place to start is always with a little education before you dive into weight training. Finding the right routine for weight loss as a first-timer is critical to success and sticking to your plans. If you’re starting a weight training routine for the first time, here is a simple guide to help get you started.

Equipment

Weight training is all about resistance and loading up your muscle groups to help build that muscle mass. The best place to start as a first-timer is understanding the different equipment you can use. One of the most common and beneficial pieces of equipment for weight training is weight plates. Used on most machines in the gym, knowing the variations in size and weight available is crucial to starting a weights training program. Generally speaking, the larger the plate, the heavier the weight, so be sure to start light and focus on form first. Weight training is about how much you lift, it’s about form, focus and progression.

 

The other equipment you’ll want to learn about is cable vs free moving machines. Cable machines utilize cables to help provide a small amount of momentum and assistance. For first-time weight training, cable machines are a great place to start, as they can help you get comfortable with the machines and training with weights.

Why weights instead of cardio?

Weight training is often associated with gaining muscle and actually trying to get bigger instead of smaller. A common misconception is that cardio is better for weight loss than weight training. This isn’t necessarily correct, the answer is much more about a combination of both. Cardio exercises are great to get your heart rate up, but if you are outside the optimal fat-burning one for your body, you can actually burn muscle as well as fat.

 

Weight training adds a great dimension to create a really well-rounded routine, the opportunity to build lean muscle mass. Lean muscle mass is the layer of muscle that helps burn fat, in fact, it burns fat twice as fast as cardio can. If you are on a weight loss journey, learn where your optimal heart rate zone is for fat loss, so you can target your cardio. Then add some weight training in and watch the kilograms start to fall away as you get closer to your goals.

Find the right help

Weight training can be very complex if you allow yourself to get overwhelmed with the multitude of approaches available. Instead, find the source of information that works best for you. That might be an online resource which allows you to fill out your goals, current circumstances and then offers a program to follow. You might even find a fitness app keeps you accountable to your goals.

 

Alternatively, personal training might be a better option for you, especially if you prefer a personal touch. Personal trainers can be a great resource to help understand your personal circumstances around injury, capability and goals, they can also answer any questions you may have. Whatever the better option is for you, be sure to find the right help you need before getting started as a first-timer. One key aspect often overlooked when embarking on a weight loss journey is how to avoid loose skin after weight loss. Incorporating weight training into your routine can be a game-changer in this regard. Not only does it aid in weight loss and help push past plateaus, but it also plays a crucial role in maintaining skin elasticity. As you build muscle, your skin can tighten around these new contours, reducing the chances of loose skin. Starting with the right approach to weight training is essential, ensuring you build muscle effectively while losing fat. This not only enhances your physique but also supports healthy skin throughout your weight loss journey.

Weight training can be the perfect complement to your weight loss goals, especially if you hit a bit of a brick wall in your progress. Adding variety, a new challenge and the opportunity to build lean muscle mass makes weight training the perfect aid in weight loss journeys. As a first-timer, it can be daunting, so if you’re starting your journey and need a little help, then consider these simple tips.

 

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