Friday, 13 November 2009

mma diet and fitness


Diet is an important component in the physical preparation equation. You are what you eat! If you do not eat correctly you seriously undermine the effort you make in training for MMA.

Under-eating and overeating both have to be avoided, the ideal is to have a balanced nutritious diet that gives you the energy you need to train. Unfortunately this is not an ideal everyone is able to attain, although it should be an easy matter if you understand what goes to make up a balanced diet. All food has a calorific value. A calorie in physics is the amount of energy needed to raise one gram of water through one degree centigrade.

However, a food calorie is the equivalent of 1000 'physics' calories. The number of food calories you consume together with the number of calories you burn up in daily activity determines your body weight. Water has no calories, but is vital for the proper functioning of the body, especially when training hard or living in hot climates.

The human thirst mechanism is generally regarded as being inefficient and to prevent dehydration it is advisable to drink up to three liters of water per day. Water helps the kidneys to flush toxins out of the body. Attempting to reduce body weight by dehydrating the body is foolish and potentially harmful. Weight lost by sweating in training must be replaced by drinking sufficient fresh water.

There are six classes of nutrients: proteins, carbohydrates, fats, minerals, vitamins and water. Carbohydrates such as fruit, vegetables, pasta, rice, potatoes and grain products like bread should provide about 50-60 per cent of your calories and provide easily assimilated energy for your training efforts. If carbohydrates are the fuel for the engine, proteins are the oil. Protein is what the body uses to replenish and repair its tissues, and to build up muscle after it has been broken down in training; it should provide 20 per cent of the calories in an athlete's diet.

Meats, particularly fish and poultry, along with eggs and dairy products provide complete proteins. Fats should provide the other 30 per cent of the calories in a balanced diet, but wide variations in the amount of dietary fat seem to be compatible with good health. Animal fat should be avoided, while vegetable oils such as sunflower oil or olive oil are good sources of essential fatty acids which must be consumed on a regular basis. Because fat is easy for the body to store, excess calories, particularly if consumed in the form of fats, will increase your body fat levels.

Cutting down on calories consumed in the form of fats will, if combined with daily aerobic exercise to raise the body's base metabolic rate and burn up excess calories, lead to a reduction in body fat levels. Losing fat is the right way to lose weight and a much better approach than crash dieting which is potentially dangerous and leads to a loss of lean muscle tissue mass that weakens the athlete. If the athlete has a balanced diet it will contain the necessary vitamins and minerals and supplements should not be needed.

Heres a quick tip for those looking for a new way to get ripped.2weeks 2/3 times a week weight training focusing on strength so low reps few sets heavy compound exercises(squats,deadlifts,cleans,bench,row).Now your diet on these days carbs high,protien high and fat low. For the rest of your week whether its a cardio day rest day keep protien high bring fat up healthy fats obviously no sugers and reduce carbs.For the next 2weeks all that changes is the reps and sets for the weight training looking at high reps high sets a good example is Rich Franklins workout which is on my blog.The reason for the quick switch up is to mix it up hit your muscle at different intensities this will increase muscle growth and reduce some fat.

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