Sunday, August 2, 2015

Inside UFC Fighter Ronda Rousey's Diet & Workout

Whether or not you saw Ronda Rousey win the UFC fight Saturday night, one thing is for certain: she can totally kick some ass. This chick is fit, fierce, and strong. 

We got a peek inside Ronda's strict diet and fitness regimine to show you just how to train like a UFC champion fighter (or just look like one)!


Rousey's a strict fan of The Dolce Diet, a "lean and green" way of eating that a lot of pro athletes have used to get themselves into fighting shape. 

When Ronda spoke to ESPN about her diet and here's what she had to say:

"Like last night, I got the fried calamari and I took all the bread off before dipping it, and that was my treat. And I had one little rip of the cotton candy because I thought maybe gourmet cotton candy would be different. It wasn't. And I ate all the raspberries off the desserts. Everyone else had dessert. I ate the raspberries. And I wouldn't even do that during camp. Let me show you what my training diet looks like. 

Here we go. 
8 a.m.: Two teaspoons oat bran, two teaspoons chia seeds, two teaspoons hemp seeds, almond butter
10 a.m.: Train
11:45: Post-exercise smoothie: Spinach, kale, chard, celery, carrots, beets
12 p.m.: Farmer's scramble: one whole egg, plus two egg whites, two sides of turkey bacon
4 p.m.: Skinny Sumo Stir-Fry: Grilled steak, asparagus, broccoli, mushrooms
6 p.m.: Train. Post-exercise smoothie: Spinach, kale, chard, celery, carrots, beets
Before bed: Chamomile tea. Everything's got an hour, an amount, everything."

While she isn't preparing for a fight, Ronda likes mixing MMA, Judo, wrestling, and strength training mixed with a bit of Pilates. And according to her, the training also involves running sand dunes! 

However, for a more realistic workout that you can do to mimic Ronda's plan, here are a few of her favorite exercises to keeping her body in tip-top fighting shape:

1. Medicine Ball Plyo Push Up
Start in a push-up position on the floor with a medicine ball positioned between your hands. Bend your arms to lower your body towards the floor. Forcefully extend your arms, allowing your palms to leave the ground, and land with both hands on top of the ball. Replace each hand to either side of the ball before repeating. Aim for eight to 10 reps in total. 

2. Stability Ball "Fall"
Position your stomach on the top of a stability ball, place your hands on the floor and lift your feet. Keep your eyes on the floor and your shoulders level with the ground as you rotate your left hip towards the ceiling, then your right. (Don't allow your feet to touch the ground throughout the entire set!) Repeat 10 to 15 times on each side. 

3. BOSU Ball Squat & Press
Stand on the dome of a BOSU ball with your feet hip-width apart, holding a dumbbell in each hand by your sides. Squat down, then extend your legs and raise your hands to shoulder level. Press the weights above your head, then lower your arms back to the start. Repeat 10 to 15 times. 

When asked about her body image struggles, she says:

"Listen, there's nothing wrong with your discipline or you just because you ate whatever. But if the best thing about your day is what you eat, there's something wrong with your f------ day. What changed for me is I was always thinking I wanted to make my body look a certain way so I would be happy. But when I made myself happy first, then the body came after. It was a journey of self-discovery and trial and error."

That's what I am talking about!! Go get em, girl!

Images via Oxygen

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