MMA fighters are among the hardest training athletes on the planet. . .
They have to be to be able to handle those super intense rounds in the ring.
It’s no surprise, then, that pro MMA athletes are also among the leanest, most striated and powerful human specimens that we’ve got. The secret is in the training.
Learn how to utilize 3 key MMA tricks to transform your workout in a fat burning sweat session.*
Trick #1: Mixing Dynamic and Stabilization Exercises
The abdominals have two main purposes; to stabilize the spine, preventing it from moving around, and to flex the spine by bringing the abdominals closer to the hips. To get full, complete abdominal development you have got to do exercises that target both of these dimensions.
Including both dynamic exercise to draw the abs in, and stabilization moves like the plank, are absolutely necessary for complete development.**
Pure stabilization training involves simply keeping the spine straight while in a horizontal position. Doing this will immediately fire your abdominal wall. The plank is the grand daddy of all pure stabilization movements. Perform it like this . . .
Assume a plank position with your hands clasped in front of you. Keep the body straight and the core and but tensed. Keep your head in line with your body.
Hold the position, while breathing normally. To make the exercise more challenging move your elbows forward.
Exercises that draw your abs to your hips are also necessary to strengthen and define your core area. Crunches are the go-to exercise here. Perform crunches this way . . .
Lying on your back with your knees bent, feet on the floor and hands clasped behind your head, forcefully contract your abs. This will give you a movement of just a few inches toward your pelvis. Your shoulders should be just lifting from the floor but the rest of your back should stay down. This small movement will isolate your abdominal wall – go too high and the focus transfers to your back.
Trick #2: Carb Cycling
Carb cycling actually originated with bodybuilders, but MMA trainers have been
using it to strip off body fat for some time.
When you reduce carbs from your diet, you lose body fat and water. But as the time of carb depletion continues, the metabolism actually slows down, which is not really what you need for maximum fat
Reintroducing carbs into the diet allows for fat loss without the metabolism slow down. On low carb days, you enter into a catabolic fat burning state, while the high carb days act as a boost to the metabolism.
To get started on carb cycling, alternate between low carb and high carb days. Youshould consume about 500 more total calories per day on your high carb days.
Continue on this program for 12 weeks to strip those last vestiges of body fat from your physique.**
Trick #3: HIIT
HIIT training involves going all out on cardio based exercise for a short period of time (up to 60 seconds), followed by shorter duration recovery periods. This
sequence is repeated for up to 12 sets to give an agonizingly difficult but
ridiculously effective fat burning and cardio enhancing workout.
To experience the fat churning effects of HIIT, simply position yourself on a
stationary cycle. After a two minute medium intensity warm-up, perform a one minute sprint where you go absolutely all-out. Pump your legs as if your life depended upon it.
Keep pushing until the minute is up. Now rest for 30 seconds. Immediately that time is up, go straight into your next sprint. Work to push just as hard as you did on the first sprint. . .
Don’t allow yourself to slow down.
Once you nail your second sprint minute, rest for precisely 30 seconds again. Repeat this cycle for 8 sets – if you can hack it!
Keeping the fat burn going can be tough, especially when it comes to those stubborndeposits of lard that refuse to see reason.
The three MMA inspired fat blasting tips that you’ve just learned will give your body that extra nudge that it needs to turbo charge the fat burn – leaving you with the fit, lean body that you deserve.
This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional.