For the uninitiated, your only memory of the Ultimate Fighting Champion is from the Friends episode where Pete (Jon Favreau), Monica’s multi-millionaire boyfriend leaves the cushy life in pursuit of some edge—to become the ultimate fighting champion. Needless to say, he gets knocked out in the first round, and is left bruised from head to toe. And this isn’t even an exaggerated depiction. In the real ring, no fight lasts for more than 3 minutes, as people from different fighting backgrounds and styles battle it out in a no-holds-barred format.

As for fans of UFC, the current (and also the first) UFC Women’s Bantamweight Champion, and the last Strikeforce Women’s Bantamweight Champion Ronda Rousey is a name that’s all too familiar. Considered perhaps the deadliest and also the hottest fighter of our times, she has managed to knockout opponents within 16 seconds. Can you imagine the level of fitness it takes to be in that form?

While we don’t urge you to try this at home, feel free to be inspired by this Ultimate Fighting Champion’s diet & workout plan:

Ronda Rousey’s Diet

  • 8 am: 2tsp oat bran, 2tsp chia seeds, 2tsp hemp seeds
  • 10 am: Train
  • 11:45 am: Post-workout smoothie
  • 12 pm: Farmer’s scramble—1 whole egg, plus 2 egg whites, and 2 sides of turkey bacon
  • 4 pm: 1 apple, 1/4 cup raw almonds, 1/4 cup raw cashews
  • 6 pm: Train
  • 7.45 pm: Post-workout smoothie
  • Before bed: Chamomile tea

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Some Of Ronda Rousey’s Workout Moves

  • BOSU Ball Squat-and-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.
  • Stability Ball Toss: Begin by kneeling on a stability ball. Place your hand on a wall or have a partner support you as you extend your legs, one at a time, to stand on top. (A slightly deflated ball may make this easier, and taking off your socks and shoes may help you get a better grip.) Have a partner stand a few feet awayclose enough to help you down if neededand toss you another stability ball. Throw it back to them for a total of 10 reps.
  • 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 8-10 reps in total.

We cannot stress enough, the importance of proper form. These are high intensity moves and we recommend practicing extreme caution when trying them out. In the meantime, we suggest you take a look at this video so you know what to expect.


PS: Here’s the low-down on Exercise Programs For Weight Loss.
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