The Empress

Out of any training for 18months, gained weight and started mma a month and a half ago.

Aim:
- lose 16 - 20kg;
- build lean muscle; and
- get fit again.

I use to do a lot of cycling (muscle memory?!)
My diet has not been clean and I have partied up a storm in the past 18months.

Determined, just need help with a nutrition plan and some extra training tips to get fit quicker would be welcome.

Training at the moment:
Monday and Wednesday - training mma (hour)
Saturday - sparring for an hour

Thank you
Tharina

MMA*Junkie

eat healthy no junk food or fast food, drink lots of water, eat lots of protein for muscle like chicken or fish but make sure you burn it off, vegetables, start biking again and running they both burn lots of calories running more so, what do you train? Muay Thai is best for getting fit cause its really demanding in cardio area, and don't drink alcohol it has lots of sugar and calories or dont drink alot. hope that helps

MMAnWEED

- Drink LOTS of water
- Limit your calorie intake (obviously)
- Eat Lean meats, fish, vegetables, fruits
- Eat 6 small meals a day
- Take a multi vitamin
- Take Fish oil
- Get in the habit of running every morning
- Get at least 8 hours of sleep every night
- Limit Carb intake
- Increase Protein intake
- Weight train 3 times a week (compound exercises only)
- Keep up with your mma training. It's a fun way to get in shape. Jiu Jitsu IMO is the best for burning calories.
- Try to limit your drinking to once a week then eventually once a month
- Start swimming. Swimming burns more calories than you can imagine.
- Start Kettlebell training. Also a great fat burner.
- Stay consistent!

Can't really think of anything else right now but I hope this helps. Stay Motivated!

mma13guy

Hey Tharina,
I understand motivation is a critical element to succeeding in your workout plan. You need more than a to do list you need a workout strategy. Let me start with this little tip that has helped me (and a lot of my students out)
Your goal is not to feel motivated to train each day and then to workout.
Your goal is to train everyday until you don't feel like working out. On that day make sure your train even if its just a little bit. On that day do your favorite type of workout for 7 minutes (running heavy bag what ever you enjoy) go lighter than usual. Seven minutes is an easier goal to hit and what happens is after seven minute you feel like working out so you keep going. I write a daily blog to help keep my students motivated, I would like to invite you to check it out at mma13.com. its a free service and can help you stay on track. Good luck with your training!