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Old 02-06-2010, 11:47 AM   #1 (permalink)
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Help getting back into the grind!

Hi, I am new here but not new to the MMA scene

I started training in basic classes 2 years ago and due to lay offs at my job had to give it up. Since then my job schedule messed with their schedules and I was unable to hit the gym. So needless to say I am out of shape again and sick of it.

I have been reading quite a bit of info on the net trying to find a good nutrition plan, supplement and diet plan and some home training I can do til I get back to work and into the gym again.

I have started running every day. I spend 1 hour or more a day switching between fast pace walking, jogging and sprinting. Each night, or day depending on when time allows, I do sit ups, crunches, sit ups, curls and stairs. I did these before I got into the gym and was amazed with the difference it made not only in my energy and every day dimeanor, but also in the toning and bulking of my body.

Now I wasnt good with the whole diet plan. I just ate what I normally did and honestly that was a lot of my problem keeping my weight steady along with keeping the muscle mass.

If anyone could give me some tips or help with diet, home training and supplements I would greatly appreciate it.

Thanks for your time,
Jeremy
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Old 02-07-2010, 11:18 AM   #2 (permalink)
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first of all well done for getting back into training!!

heres something i do that you can try for home training you can try with no equiptment! ...

10 Burpee's + 10 Press ups
9 Burpee's + 9 Press ups
8 Burpees + 8 Press ups
7...6...5... and so on until youve completed both exercises back to back with no rest for 10reps each all the way down to 1rep! (=50reps each in total)
think of it as pyramid supersets or something lol.

once you complete this you could take say 1-2mins rest and repeat but start from 8reps each then take a shorter rest and repeat from 6reps down

and as for diet its best to eat small and often. e.g. 6meals a day, 1 every 2-3hours. Aim to include plenty water, fresh fruit+veg, lean proteins like skin+boneless chicken breast, tuna, eggs etc. and to fuel your workouts you'll need complex carbs like porridge oats, potato's, rice, wholemeal foods, fruit and stuff. also when it comes to dairy aim for skimmed milk and low fat/fat free yoghurt etc!
good luck with achieving your goals
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Old 02-07-2010, 07:08 PM   #3 (permalink)
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Quote:
Originally Posted by Dynamite54 View Post

and as for diet its best to eat small and often. e.g. 6meals a day, 1 every 2-3hours. Aim to include plenty water, fresh fruit+veg, lean proteins like skin+boneless chicken breast, tuna, eggs etc. and to fuel your workouts you'll need complex carbs like porridge oats, potato's, rice, wholemeal foods, fruit and stuff. also when it comes to dairy aim for skimmed milk and low fat/fat free yogurt etc!
good luck with achieving your goals

Good advice on the diet there.
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Old 02-08-2010, 05:12 PM   #4 (permalink)
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Jeremy,

I agree with Dynamite's diet advice. Personally, I eat a lot of chicken, since its a lean meat but also gives me the protein I need.

In terms of home training, here is the workout I use. I try to make it simulate the length of an actual fight, so I usually do a hard workout for five minutes, then rest for a minute. I do this for either three or five "rounds" depending on the day.

Different types of pushups that work triceps and chest. (triangle pushups, regular pushups, etc.) I try to mix up different types everyday.

Pullups

Lots of ab exercises, and mix them up everyday.

Burpees, mountain climbers, suicides

Shoulder raises and shoulder circles, both with very light dumbells for as long as you can.

Side shuffle back and forth between two cones.

I mix in all these exercises on different days. Again, I do a five minute workout and rest for a minute, and repeat three to five times.

As far as supplements go, I've tried a lot of them. Recently, I've had good results with MMA Fighter's Fuel.

Hope this helps
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