LifestyleAsia.com (© Copyright (c) Lifestyle HK Ltd. 2013, All Rights Reserved.)
Updated: Thursday, 07 February 2013 18:00 | By Min Yan, LifestyleAsia.com

Guide: Train Like a MMA Fighter -- Simple Diet and Exercise Pointers for Everyone

MMA fighter Jake Butler shares simple diet and exercise pointers that you can incorporate into your daily life



Guide: Train Like a MMA Fighter -- Simple Diet and Exercise Pointers for Everyone

If you're balking at the thought of training like a MMA fighter, then perhaps it's time to rejig your preconceived notions of the sport. Of course, it takes many more hours of disciplined training under certified instructors, a special diet, and true grit before one can rise the ranks to be considered one of the elites, but there are components in the training regime that even exercise newbies can incorporate easily into their everyday lives.

Evolve MMA instructor, and professional fighter Jake Butler shares with us some insights on his own training regime, and how you can condition yourself mentally and physically, just like one of them.

#1: Diet

- What Jake does:

"Generally, I try to eat as “clean” as possible, and by that I mean that I eat as many natural, earth-grown foods as I can. I try to avoid any type of processed or fried food. If I’m not in training camp leading up to a fight or trying to lose weight, I let myself eat whatever I want. Sundays are my “cheat day” where I can indulge in my favourite local dish – chicken rice!"

- What you can do:

1) For pre-workout meals, have a mixture of salads and some protein such as grilled chicken. It should give you sufficient fuel to last you through workouts and recover well after that. Your post-workout meals (yes, you definitely need food after a grueling gym session -- the last time you want to do when trying to get into shape is diet excessively while hitting the gym hard) should also consist a balanced mix of greens, protein, and fruits. 

2) Allow yourself a "cheat day" too! Just remember: you're probably not burning off as many calories as the MMA fighters, so try to keep the indulgence to a certain limit. 

#2: Mind 

- What Jake does: 

"I remove all doubts from my mind and tell myself that all of the hard work, all of the training that I have gone through with Chatri Sityodtong (Leader of the Evolve Fight Team), Heath Sims (Director of MMA, Evolve MMA), and Evolve’s World Champion trainers during the months leading up to my fight has prepared me for my debut fight in the ONE FC cage. All I have to do now is go out there and do my best and everything else will take care of itself.

- What you can do: 

Feeling overwhelming stress? Calm your nerves and control heart-rate with this simple relaxation technique: "take two to four breaths, each inhaling for six seconds, then holding your breath for two seconds before exhaling slowly for seven seconds."

Click on to the next page for a highly effective circuit training program put together by Jake! 

#3: Exercise  

- What Jake does: 

"For strength and conditioning, we at Evolve MMA try to do a lot of functional training which is organised by Mitch Chilson, Evolve’s Strength and Conditioning Director. For a MMA fighter, it is important to do body-weight exercises such as pull-ups, push-ups, or different variations of them. We also do a lot of full body workouts, such as exercises that involve kettle-bells (kettle-bell swing, kettle-bell presses) and also battle ropes. These exercises incorporate all muscles in the body. Cardio training tends to vary. Sometimes we go for long runs, other times we go for short runs, or we do interval sprints."

- What you can do:

These simple exercises put together by Jake can be done at home without any gym equipment. This circuit training program is used as part of the training program at Evolve MMA to improve flexibility, posture, core strength and stamina. Perform six exercises back to back with no rest in between. Do each exercise for 30 seconds, before moving on to the next. Each circuit should take about three minutes, and once you're done, rest for 60 seconds, and repeat all the exercises from the top, for a total of three times. 

Front Plank (30 seconds): Strengthens the core muscles and improve muscle tone in the midsection while also strengthening the lower back 

- Start on stomach lying on floor, prop up onto your elbows, placing them directly under your shoulders

- Feet should be shoulder width apart with toes on the ground

- Lift hips up, keep your spine neutral and aligned with your eyes, shoulders and hips

- Squeeze your glutes and brace your abs Mountain Climber (30 repetitions): Improves cardio and stamina, perfect exercise for improving cardio 

- Assume push-up position

- Bring one knee up to your chest

- Switch legs by bringing your opposite leg back up to the chest

- Repeat this motion of bringing your legs back and forth up to the chest as fast as you can Push Ups (30 seconds): Strengthens the core and upper body 

- Start on stomach lying on the floor; place your hands directly under shoulders

- Feet should be shoulder width apart with toes on the ground

- Lift hips up, keep spine neutral and align your ears, shoulder and hips

- Drop your chest down first, while maintaining posture

- Your upper arms should be parallel to the floor at the bottom position

- Push back up to the initial position by lifting from the hips first

- Maintain your straight posture during entire movement, keep stomach tight and head back Burpees (30 seconds): Great cardio and strength exercise for the entire body

 - Begin in a standing position

- Squat down into the push up position

- Hop your feet back up into original position and stand back up Jump Squat (30 seconds): Improves tone in legs and strengthens the lower body 

- Stand with your feet shoulder width apart

- Place your hands behind your head

- Squat down as low as possible while keeping your chest up and heels down on the floor

- On the way back up to the standing position jump into the air

- Land softly with minimum noise and repeat Lunge (30 seconds): Improves tone in legs and strengthens the lower body 

- Stand in a split stance with the right foot forward and left leg back

- The feet should be about 2 to 3 feet apart, depending on your leg length

- The split stance requires balance, so you may need to use a chair to hold on to while conducting the exercise

- Bend the knees and lower the body down until the back knee is a few inches from the floor

- At the bottom of the movement, the front thigh should be parallel to the floor

- Keep the weight evenly distributed between both legs and push back up keeping the pressure in front foot

Latest Photo Galleries on xinmsn

facebook recommendations