It’s not difficult to achieve a strong, lean, and athletic figure. It necessitates the emphasis on a set of tried-and-true principles in order to improve performance and lifespan. There are no tricks or gimmicks. The most effective approach used by some MMA fighters to get stronger, leaner, and more athletic, is to follow tried-and-true techniques on a regular basis. Read on to learn how you too can get the body of an athlete.
Absolute strength (the greatest amount of force exerted independently regardless of muscle or body size) and relative strength (the maximum amount of force exerted regardless of muscle or body size) are two techniques to evaluate strength (how strong you are for your size). Absolute strength gets all the likes on Instagram, but relative strength—how strong you are for your size—is more crucial for athletes. If all other traits are equal, you’ll be able to move your own body through space more efficiently if you’re comparatively stronger. With additional power, you can sprint, leap, pirouette, or do whatever else you desire.
Do not focus on one thing
Many experts suggest structuring your training program so that three or four days per week are dedicated to cardio-centric workouts that achieve 85–100% of your maximum heart rate in short bursts. Workouts become “metabolic” when they include bursts of (often excruciating) cardiovascular activity interspersed with very little recovery. According to research, this is the most effective sort of cardio for fat reduction. You’ll gain lean muscle mass while also boosting your metabolism. You should also try to vary your workouts to keep your muscles guessing and avoid plateaus, which are common in traditional weight-training programs.
Exercises to Improve Explosiveness and Dynamic Performance
It’s pointless to be strong at the gym if you can’t develop strength quickly. It’s for this reason that powerful leaps and throws are so important. Consider them to be performance enhancers and the foundation that will allow you to access your true power. Explosive leaps and throws activate your central nervous system, activating high-threshold motor units and boosting neuromuscular efficiency by maximizing intramuscular growth and intermuscular synchronization within a single exercise. This corresponds to better performance in particular movement patterns and general movement efficiency, resulting in increased athleticism. While both isolated and compound exercises have their benefits, compound dynamic exercises that simulate movements you use in sports, such as the bench press, deadlift, kettlebell swings, and other dynamic exercises, are ideal for achieving athletic performance. These will hit your major movers as well as lesser-used muscles to build all-around strength. This will help you perform better in sports, protect your joints, and avoid injury.
Eat Right
Building a viable nutrition plan based on a high-protein diet with good fat and whole grains while reducing sugar and artificial chemicals is arguably more important in this transition. Whether you’re a competitive athlete already or just want to work out like your favorite one and get the body of an athlete, you have far greater nutritional needs than the ordinary person. If you expect your body to operate at a high level, you must consume high-quality food. This does not imply consuming empty calories, but rather nutritious foods that prepare you for the next performance, so stop filling your Amazon carts with snacks. Think 90/10 when it comes to diet, with 90 percent being natural or minimally processed meals and the remaining 10% being whatever you want. There’s no need to be in a calorie deficit unless you’re in a specific phase when you’re aiming to reduce fat. To feed recuperation and fuel your performance improvements, you must maintain an appropriate calorie intake.
Keep Your Body Challenged
Plyometrics and agility exercises are excellent for increasing fast-twitch muscle fibers, strengthening tendons and ligaments, and improving flexibility, balance, and coordination. Common plyometrics include clapping push-ups, box jumps, and bounding, as well as any quick, powerful moves that challenge your ability to generate power, jump higher, and run faster. To fit in additional aerobic and sports-specific routines, emphasize “suicides,” carioca steps, and ladder work for speed in fat-burning agility drills. Bodyweight workouts should not be overlooked since some MMA fighters are extremely lean athletes who frequently mix weights to stay nimble and strong when preparing for a bout in the Octagon. Jump squats, burpees, and push-up variants can help you get the shredded appearance you want.
Remember to rest.
Sleep is the most powerful performance booster, yet it is also the most neglected. A good night’s sleep is 7-9 hours. Make the bedroom dark and chilly. At least two hours before bedtime, try to eat your last meal. No matter what, go to bed and wake up at the same time every day. Your body will thank you for it. Besides, the more time you have to rest, the likelihood of having an explosive session the next day rises!
