Train & Eat Like A UFC Fighter To Get In Shape

October 27, 2023

The world of Ultimate Fighting Championship (UFC) is not just about showcasing martial arts mastery and resilience; it’s also a testament to peak physical conditioning and nutrition. As the sport gains more recognition, many are turning their attention to the training and dietary regimens of UFC fighters to transform their bodies and achieve greater fitness.

In this article, we’ll walk you through the steps to train and eat like a UFC fighter, diving deep into the routines of renowned fighters and their nutritional habits.

Building Endurance The UFC Way

Every great athlete knows the significance of endurance. But in the UFC, building endurance doesn’t mean hours of continuous jogging or cycling. The nature of the sport demands short, explosive bursts of energy, much like interval training.

Jon Jones’ Stamina Circuit

UFC heavyweight champion Jon “Bones” Jones achieves his enviable stamina through intense strength work combined with circuit training. To emulate Jones, you can engage in a series of exercises starting with 10 dumbbell jump squats, followed by 25 walking dumbbell lunges and then another round of 10 dumbbell squats.

To maximize stamina, execute these exercises sequentially with a 30-second rest in between. A complete session should encompass five sets, each targeting different muscle groups.

Unleashing Knockout Power

Raw strength can be the difference between victory and defeat in the UFC ring. Fighters strive to enhance their knockout power through rigorous strength-training schedules.

Conor McGregors Dedication To Fitness & Health

Conor McGregor’s Dedication To Fitness & Health

Despite being consistently in the spotlight for his vibrant and sometimes controversial public persona, Conor “Notorious” McGregor is unarguably dedicated to his fitness regime and dietary habits. From making headlines by throwing a guardrail at a UFC bus to showcasing his penchant for luxurious Rolex watches and bespoke Versace robes, the flamboyant fighter never ceases to amaze.

But beyond the glamour and notoriety, McGregor’s approach to fitness is built on solid principles. As per McGregor:

  • Embrace Diversity in Training – McGregor, known for his eclectic fighting styles, ensures his workouts are varied. This involves a mix of training techniques while focusing on different muscle groups.
  • Recognize Your Limits – As audacious as he may seem outside the ring, inside it, McGregor understands the importance of not overextending oneself. He emphasizes the need to recognize one’s boundaries during workouts.
  • Prioritize Mobility – While it might seem like a catchphrase for a modern lifestyle, for McGregor, mobility is paramount. It aids in preventing injuries and maintaining agility, underlined by his routine of daily stretching.
  • Champion Bodyweight Exercises – As McGregor quips, “Machines don’t use machines. And I am a machine.” This reflects his belief in the efficacy of bodyweight exercises.
  • Commit to Clean Eating – Alongside his rigorous workouts, McGregor’s diet is pivotal to his athletic success. He stresses the importance of consuming clean, nutritious foods.

Delving into the specifics, McGregor’s fitness routine is as intense as it is varied. Here’s one of his workouts:

Dynamic Stretching and Flexibility Routine:

  • Muay Thai Knees (1 minute)
  • Shoulder Rotations (1 minute)
  • Leg Swings (1 minute)
  • Hip Circles (1 minute)
  • Neck Bridge (1 minute)

Static Stretching:

  • Back Roll (30 seconds)
  • Sit-Through Abdominal Stretch (30 seconds)
  • Sit-Back Shoulder Stretch (30 seconds)
  • Lying Leg Stretch (30 seconds)
  • Seated Butterfly (30 seconds)

Locomotion Conditioning:

  • Duck Walk: Aids in reducing knee pain.
  • Horse Walk: Strengthens the hip and groin.
  • Lizard Walk: Enhances hip mobility and core stability.
  • Ostrich Walk: Boosts flexibility in the posterior chain.

Bodyweight Circuit (5 Sets):

Perform each exercise for 1 minute, trying to increase the number of reps as you go.

  • Muscle Pull-Ups: Targets abs, middle back, shoulders, biceps, and triceps.
  • Push-Ups: Focuses on shoulders and triceps.
  • Pull-Ups: Engages the back, traps, and biceps.
  • Air Squats: Strengthens hamstrings and glutes.

Adopt McGregor FAST For Optimal Performance

McGregor ventured into the realm of fitness and training methodologies. His program, McGregor FAST, is a testament to his commitment to peak physical conditioning.

“FAST,” an acronym for “Fighter Aerobic/Anaerobic System of Training,” embodies a sophisticated balance of aerobic and anaerobic exercises. It’s a system tailored not just for fighters seeking to optimize their performance in the ring but also for fitness enthusiasts aiming to elevate their endurance, strength, and agility.

What sets McGregor FAST apart is its foundational belief in a symbiotic relationship between high-intensity workouts and strategic nutrition. The regimen has been structured to ensure that practitioners can tap into their maximal potential by effectively fueling their workouts and ensuring a swift recovery. This synergy ensures that each session is more productive and the recovery time between them is minimized.

An added advantage of this program is its adaptability. Whether you’re training for a professional bout, seeking to shed those extra pounds, or simply desiring a fitter, healthier lifestyle, McGregor FAST offers insights and routines that can be tailored to individual needs and goals.

Incorporating the principles and exercises from McGregor FAST into your fitness routine can be a game-changer. As with any program, it’s crucial to approach it with dedication, consistency, and an unwavering commitment to your goals. Remember, it’s not just about the fight in the Octagon or ring; it’s about the fight in you.

Embracing Natural Foods

The journey to peak physical form isn’t just about workouts. It also hinges on adopting a natural and wholesome diet, free from artificial additives.

Natural Diet Emphasis

Former UFC fighter Ben Rothwell chronicled his journey to peak fitness to, emphasizing a shift towards natural foods and away from products with artificial colors and sweeteners. By integrating wholesome foods, he transformed not just his physique but his overall lifestyle.
“I was a guy who ate whatever he wanted, and then when I was a couple months off from a fight, I’d eat better,” Rothwell admitted in 2013. “My new diet has helped with my training, and my energy and drive in the gym has also increased. For me, it goes beyond my career as a fighter.”

Mike Dolces Nutritious Chicken Burgers

Eating clean doesn’t have to be dull or unsatisfying. In fact, with the right recipes, one can craft meals that nourish the body while delighting the taste buds. Renowned for his commitment to athlete nutrition, Mike Dolce’s “Dolce Diet” books provide a myriad of such recipes. One standout meal that has garnered attention is his chicken burger, which can also be substituted with turkey. Here’s a detailed step-by-step guide on how to prepare this delicious and nutritious dish:

Ingredients Youll Need

  • 500g of ground chicken or turkey
  • 1 clove of garlic
  • 1/2 sweet pepper
  • 1 small onion
  • 5-6 mushrooms
  • 1 egg (beaten)
  • 1/2 cup oat bran
  • A pinch of salt and pepper
  • (Optional: A handful of chopped coriander for added flavor)


  1. Start by mincing the garlic.
  2. Chop the onion and sweet pepper into small pieces.
  3. In a pan, heat some grapeseed or olive oil over medium heat.
  4. Once the oil is hot, add the minced garlic, chopped onion, and sweet pepper. Sauté them until they soften.
  5. Chop up the mushrooms and introduce them to the pan. Continue cooking until the mushrooms are soft. Once done, set aside and allow the mixture to cool.
  6. In a large mixing bowl, combine the cooled vegetable mixture with the ground chicken or turkey.
  7. Gradually add in the beaten egg and oat bran, mixing until you achieve a consistency suitable for forming burgers. If you reach the desired consistency before using all the egg or oat bran, there’s no need to use the remainder.
  8. For an extra burst of flavor, you can incorporate a handful of chopped coriander.
  9. Once the mixture is ready, you can start forming your burgers and cooking them as per your preferred method, be it grilling, baking, or pan-frying.

These burgers are not only flavorful but also packed with nutrients, making them a perfect choice for those aiming for a diet that supports an active lifestyle, much like UFC fighters.

Major Shake-Up For UFC 295: Jon Jones Out, New Main Events Announced

A sudden turn of events has altered the lineup for UFC 295. Jon Jones, initially set to defend his UFC heavyweight title against Stipe Miocic, has been sidelined due to a severe injury.

Dana White, UFC’s CEO, revealed on social media that Jones sustained a torn pectoral tendon off the bone during a training session. This injury will require surgical intervention, sidelining Jones for an estimated eight months.

Originally scheduled for November 11 at Madison Square Garden, Jones’ bout against Miocic is now off the table. In its place, the light heavyweight championship fight featuring Jiří Procházka and Alex Pereira will take center stage as the event’s main attraction.

Additionally, a bout between Tom Aspinall and Sergei Pavlovich for the interim heavyweight title has been announced as the co-main event. To make your viewing experience even better, find the best promos here.

Other Upcoming Events

Two of the UFC’s most anticipated cards rounding out the year are UFC Fight Night: Allen vs. Craig on November 18 and UFC 296: Edwards vs. Covington on December 16. The showdown between Edwards and Covington at UFC 296 is especially buzzworthy.

With Leon Edwards set to defend his UFC welterweight title against Colby Covington, fans are eager to see these two elite fighters face off. Both have showcased remarkable skills and performances in the Octagon, promising a bout of exceptional caliber.

UFC Gyms: Bridging The Gap Between Professional Training & Fitness Enthusiasts

UFC Gyms are a chain of fitness centers affiliated with the Ultimate Fighting Championship (UFC). These gyms offer a variety of fitness classes, including MMA training, Brazilian Jiu-Jitsu, kickboxing, boxing, and general fitness classes. The goal of UFC Gyms is to provide training methods used by mixed martial arts fighters to the general public.

Here are some of the various UFC Gyms all over the US:

  • UFC Gym Reston in Reston, Virginia
  • UFC Gym Clearwater in Clearwater, Florida
  • UFC Gym North Brunswick, New Jersey
  • UFC Gym Ahwatukee in Phoenix, Arizona
  • UFC Gym Lone Tree in Lone Tree, Colorado
  • UFC Gym Southington in Southington, Connecticut
  • UFC Gym Sherwood in Baton Rouge, Louisiana
  • UFC Gym Boston Financial District in Boston, Massachusetts
  • UFC Gym Middleburg Heights in Middleburg Heights, Ohio
  • UFC Gym Greenville in Greenville, South Carolina
  • UFC Gym Puyallup in Puyallup, Washington

These are just a few of the many UFC Gyms located throughout the US.

Halle Berry Dives Deep Into The Rigorous World Of UFC Training

In her quest for authenticity for the film “Bruised,” Halle Berry sought a genuine fighter to star opposite her. She found the perfect match Valentina Shevchenko, a 35-year-old former UFC flyweight champion and a seasoned mixed martial artist with a background in Muay Thai.

As they prepared for the film, which Berry also directed, their training sessions were intense. Shevchenko, true to her professional nature, ensured Berry experienced the full brunt of UFC-level training, often pushing their sessions to five hours daily. The dedication of both women shines through, highlighting the demanding nature of the sport.

Tech Titans Training: Zuckerberg Vs. Musk

While it may seem surprising given Mark Zuckerberg’s physical appearance, the Facebook CEO has taken his training seriously, working with MMA professionals like Israel Adesanya and Alexander Volkanowski for nearly two years. His skills have significantly improved, demonstrating that in the world of fighting, technique often prevails over size.

This begs the question of why Elon Musk, despite his larger stature, continuously teases the idea of a bout between the two tech giants. It’s worth noting, however, that Musk has had his share of training, having been mentored by UFC legend Georges St-Pierre. The hypothetical matchup promises intrigue, showcasing both moguls’ dedication outside of the boardroom.

UFC Performance Institute: Elevating MMA Training To New Heights

UFC Performance Institute

The UFC Performance Institute is a state-of-the-art training facility for mixed martial arts (MMA) athletes. It is located in Enterprise, Nevada, and is the official training facility for the Ultimate Fighting Championship (UFC).

It offers a wide range of services to MMA athletes, including:

  • Strength and conditioning training
  • Nutrition counseling
  • Physical therapy
  • Rehabilitation services
  • Performance analysis
  • Research and development

The UFC Performance Institute is staffed by a team of world-class experts in MMA training and sports science. The institute is also equipped with the latest in fitness and performance technology.

The UFC Performance Institute is open to all UFC athletes, regardless of their experience level. The institute also offers training programs for coaches and other MMA professionals. It has been credited with helping to improve the performance and safety of MMA athletes. The institute has also helped to advance the science of MMA training.

In addition to its Las Vegas facility, the UFC Performance Institute also has a location in Shanghai, China. The UFC Performance Institute Shanghai was opened in 2019 and provides the same services to MMA athletes in China as the Las Vegas facility. It is a valuable resource for MMA athletes and coaches around the world. The institute is helping to push the sport of MMA to new heights.

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