If you are longing for a workout plan to achieve that body, we are here to help. In the post below, we will show you all the things needed to get your dream body.
Keep on reading to unveil the secret.
How To Get A Fighter’s Physique – For Your Dream Body
Follow a Fighter’s Diet
A proper diet will result in an ideal body.
You could have a perfect workout plan and strictly follow it, yet it would lead you to nowhere without a correct diet supporting your training.
Eating will help you restore energy lost during exercise so that you can have the strength to do other things afterward. It also acts as a fuel source to repair all the damaged muscles during exercise. Moreover, it makes your muscles grow bigger and stronger.
Although it is hard to tell exactly what food you should eat due to the different eating style, there are some common rules you need to follow:
- Consume 1 gram of protein at least for each pound of your body weight.
- Make sure that you get enough amount of fat in that diet.
- Obtain Carbohydrates from whole-brown sources such as oats, rice, and sweet potatoes.
- Balance your diet with 40% carbs, 40% protein, and 20% fats.
- Keep yourself hydrated.
- Eat lots of vegetables.
Build Your Core Strength
It is undeniable that having a strong core (hips, waist, and back) is super important, especially for a fighter.
A strong core builds a good foundation for the fighter’s balance, stability, strength, and power. It is like the fighter’s control center, helping to regulate and perform rapid and explosive movements of the body. Having a strong core means more protection for several crucial organs. It also assists in avoiding potential injuries and inside-body pain.
For those who are very mindful about building their bodies, this will be how they build their hard and dense physique. As core strength training puts an implausible pressure on all the fibers in a muscle, it will cause the muscle to grow stronger and thicker.
Therefore, without this training in your workout plan, it will make your body look soft and flat, which we are sure that you don’t expect to happen.
The core strength exercises include:
#1. Swiss Ball Crunch – this exercise works for your abs, hips, and backs.
- Lie down and place your back on the ball (please ensure both knees are 90-degree bent and your feet are positioned firmly on the floor).
- Put both hands behind the head. Then, slightly curl or crunch your trunk and shoulders upwards and stop when the middle of the back loses touch with the ball.
- Keep that for two seconds and return to the original position.
Note: Please ensure your back is attached to the exercise ball and your neck is steady-kept during this exercise.
#2. Push-ups and Squats – This benefits your upper and lower body
Each push-up has to follow the cadence of 1–2–3 for both up and down. Count one when you are in the position to start, two when you are halfway down, and three when your chest touches the ground.
Vice versa, one is when your chest is on the ground, two for halfway-up, and three is when your arms are back to the start position ( both arms have to bend a little at the elbow to keep your muscles engaged).
Make sure to keep a smooth motion throughout the entire exercise.
After one set of pushing up, you go immediately to squats with no rest.
You can vary your exercise repetitions up to your workout. However, we suggest that you try out the “pyramid” structure when doing exercises. You can begin with ten reps per exercise and then lessen the amount one by one at the beginning of every new set until you reach 0.
#3. DeadLifts – This works for the lower back and lats. It also can create a V-taper physique.
Deadlift is an exercise that asks for more technique while performing. Therefore, If you haven’t done a deadlift, we recommend you use an empty bar to learn the lift’s motion and get it done adequately and comfortably.
- This exercise will begin with the shins touching the lifting bar (if there is no bar, imagine you have one there).
- Do a position like a squat with both hands shoulder-width and grab the bar.
- Look straight to assist your posture.
- The back should be flat, neutral spine- from the beginning to the end.
- Tighten all the muscles of your abdomen and extend both legs.
- Slowly drag the bar along your shins until you stand straight up.
Practice a Fighter’s Workout
You probably don’t have that much time – about 5-8 hours to do the training like a real boxer, so here are the two typical workouts to make yourself look like a boxer.
#1. Jump Rope
People often underestimate the benefit and the intensity of jumping rope. Many don’t know that jumping rope can burn up to 300 calories/ 15 minutes, 25% more than running. It is also a substitute for those who skip calf-training days.
The exercise is very beneficial for the legs as it will strengthen the muscles there. It is also one of the best cardio exercises to improve the heart, lungs, and overall endurance. If you use a jump rope with weights, you have already sneaked in a shoulder workout too.
Advised: Jump for 10-15 minutes straight, without resting.
#2. Heavy Bag
This workout will benefit your muscle endurance, core engagement, and lat engagement.
For this exercise, all you have to do is punch as hard and as fast as you can each time. Move your head and your feet around the bag, don’t just standstill.
Practice this one for 3-5 rounds of 3 minutes/ round, and have a 1-minute break each.
After reading this article, we hope you have known how to get a fighter’s physique and do it yourself. These exercises are very easy to practice, so don’t hesitate to try them out.
Good luck with your work. Thank you for reading.