Here comes summer! Get the best ripped workout with MMA proved with data

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With summer right around the corner there is no better time to shred that hibernated winter fat than now.

How?

Start training MMA, Boxing, Muay Thai, Kickboxinb and Jiu Jitsu at Evolution MMA

just sign me up for my 1st week free

This summer, individuals are increasingly drawn towards transforming their physique, aiming for that chiseled summer body workout that promises six-pack abs and overall enhanced physical and emotional well-being.

Our goal is not just to revel in the glory of achieving a summer-toned body but to explore the multifaceted world of fitness through a summer workout regime that incorporates techniques from MMA, boxing, kickboxing, and more. This holistic approach ensures a dynamic and comprehensive training experience, setting us on a path to not only meet but exceed our summer fitness aspirations.

MMA: The Mixed Martial Art Approach to Fitness

Incorporating MMA into your summer workout can significantly enhance various areas of your fitness. A tailored 4-week program focusing on low volume, high-intensity strength and conditioning can yield substantial improvements in MMA-specific fitness aspects (<— the scientific data) such as anaerobic and aerobic metabolism, endurance, strength, power, and rate of force development. On top of all that our MMA workouts combine disciplines like Brazilian Jiu-Jitsu, Boxing, and Muay Thai, each contributing uniquely to a full-body workout (<— stats and calories seen here) that not only builds muscle but also enhances cardiovascular health and stamina.

Key Components of MMA Training for Fitness:

Diverse Training Disciplines: Engage in Brazilian Jiu-Jitsu for grappling techniques, Muay Thai for striking and punching, and wrestling for overall strength and control.

High-Intensity Interval Training (HIIT): Incorporate HIIT to maximize calorie burn and improve muscle development, essential for achieving that desired ripped physique.

Endurance and Cardiovascular Health: Regular MMA training sessions improve heart health and increase endurance, crucial for long-term fitness and well-being.

MMA training not only prepares you for physical confrontations with increased confidence but also contributes to [mental well-being] by releasing endorphins that alleviate stress.

This fun, social and exciting approach ensures a balanced development of both physical and mental health, making MMA an excellent choice for your summer fitness regime.

Boxing: Strengthening and Conditioning

Incorporating boxing into our summer workout regimen offers a robust combination of cardiovascular, strength, and endurance training. The typical boxing session includes a series of dynamic activities:

Warm-up and Shadowboxing:

Initiates with general warm-up exercises followed by shadowboxing, which helps refine technique and increase heart rate.

Shadowboxing is particularly beneficial as it can be performed anywhere, providing flexibility for those with limited access to gym facilities.

Core and Strength Work:

Engages in heavy bag work and core exercises, crucial for building endurance and muscle.

Includes specific strength exercises such as the Trap Bar Deadlift and Dumbbell Chest Press, which enhance lower and upper body strength respectively, critical for effective punching power.

Cool-down:

Concludes with a cool-down phase to aid in recovery and muscle relaxation, ensuring readiness for the next session.

This structured approach not only sharpens boxing skills but also significantly boosts overall fitness, agility, and stress management, making it an integral part of achieving a summer-toned body.

Kickboxing and Muay Thai: High-Intensity Cardio and Muscle Sculpting

Incorporating Kickboxing and Muay Thai into our summer workout regimen offers a dynamic approach to fitness, focusing on both high-intensity cardio and muscle sculpting. Here's how these martial arts benefit your fitness goals:

Kickboxing: Comprehensive Fitness Enhancement

Cardiovascular Health: Improves heart health by engaging in intense aerobic sessions, reducing the risk of heart disease and diabetes.

Muscle Toning and Strength: Targets and tones multiple muscle groups including legs, core, upper torso, and arms, thereby increasing overall strength.

Calorie Burning: A typical 30-minute session can burn approximately 372 calories, making it an excellent choice for weight management.

Stress Relief: Acts as a stress buster by releasing endorphins, enhancing mood and boosting confidence.

Muay Thai: The Art of Eight Limbs

Whole-body Workout: Utilizes knees, elbows, shins, and feet, offering a full-body workout that emphasizes leg power and full-body coordination.

Calorie Consumption: Although it burns slightly fewer calories per hour than kickboxing, the involvement of more body parts may make it more effective for weight loss.

High-Intensity Training: Includes rigorous training routines like pad work, heavy bag rounds, and sparring, which aid in muscle development and improve cardiovascular health.

Both disciplines not only enhance physical fitness but also contribute to mental well-being, making them integral parts of a holistic summer workout plan.

The NLM or National Library of Medicne conducted a 5 week study with 30 people on a kickboxing and the training on your physical fitness.

See the full study here.

They concluded, that the present study showed that the kickboxing training induced several benefits for aerobic and anaerobic performances, muscle power, speed and agility and flexibility whereas performance during Wingate upper (mean power) and lower body test (peak power), lower body power in SJ and CMJ (height, power and velocity components) and body composition deemed unchangeable. These findings suggest that kickboxing seems to be not only a method for self defense but also a good way which can provide health promoting and a meaningful exercise for enhancing fitness among young adults. Thus, fitness instructors, strength and conditioning professionals may consider recommending kickboxing to their clients as a beneficial form of exercise to promote physical fitness and for preventing injuries by increasing muscles flexibility.

Brazilian Jiu-Jitsu: Building Functional Strength and Flexibility

Incorporating Brazilian Jiu-Jitsu (BJJ) into your summer workout enhances not only your physical capabilities but also boosts your mental resilience. Here are some key exercises and techniques to build functional strength and flexibility:

Flexibility and Core Strength:

Start with spinal rotations and the sleeper stretch to enhance shoulder flexibility and spinal health.

Practice the Butterfly Stretch and Lying Half Spinal Twist for improved flexibility in the groin and hip areas, crucial for BJJ.

Conditioning and Stamina:

Engage in solo drills like shrimping in various directions to refine BJJ techniques.

Use the rowing machine and spin bike for superior endurance training, essential for lengthy BJJ sessions.

Strength Training:

Incorporate exercises such as the sandbag get-up, deadlifts, and various squats to build the muscle strength required for effective grappling and defense maneuvers in BJJ.

Kettlebell routines and TRX sessions are recommended to enhance ranges of motion and overall strength, complementing Jiu-Jitsu movements.

Each of these components plays a vital role in preparing you for both the physical and strategic demands of Brazilian Jiu-Jitsu, making it a perfect addition to your summer fitness regimen.

The NLM or National Library of Medicne conducted another study for Jiu Jitsu and the training on your physical fitness with fat loss.

See the full study here.

They concluded, Brazilian jiu-jitsu athletes had low body fat, without differences between novices and experts or between elite and non-elite athletes. The mesomorphic component was predominant. Aerobic power was similar to that of other grappling combat sports and did not seem to be influenced by the Brazilian jiu-jitsu athlete’s competitive level. Further research is needed to quantify anaerobic power, especially in upper limbs. The values of isometric handgrip strength are not high. However, specific tests for grip strength endurance using the gi can discriminate athletes with different experience and competitive levels in Brazilian jiu-jitsu. More studies are necessary to describe the maximal strength profile of Brazilian jiu-jitsu athletes. However, until now, maximal dynamic strength has been associated with sporting excellence or success in Brazilian jiu-jitsu athletes in upper limbs. Decisive actions and therefore athletic performance during Brazilian jiu-jitsu matches are mainly dependent on muscular power in both upper and lower limbs; however, more studies are necessary to describe the power strength profile of Brazilian jiu-jitsu athletes. With regard to flexibility, experience and competitive level seem to influence an athlete’s flexibility responses, as experienced athletes had greater flexibility than beginners and elite athletes showed more flexibility than non-elite athletes. Lastly, more research is required to find out whether reaction time can be a determining factor in athletic success in Brazilian jiu-jitsu.

Embarking on the journey to sculpt a summer-ready physique through the "Punchback Pro Body Transformation" program underscores the synergy between adopting a mix of martial arts disciplines and dedicated fitness routines. The holistic integration of MMA, boxing, kickboxing, and Brazilian Jiu-Jitsu not only fine-tunes the body for aesthetic appeal but profoundly boosts mental and physical health. This comprehensive approach ensures a full-body workout, emphasizing strength, flexibility, and endurance, thereby transcending conventional training methods to meet and exceed fitness goals.

The broader implications of adopting such a diverse and intensive training regimen are far-reaching, contributing significantly to improved cardiovascular health, enhanced muscle tone, and overall well-being. As we look ahead, incorporating these elements into your fitness routine presents a pathway not just toward achieving a chiseled physique but also fosters a lifestyle punctuated by strength, resilience, and vitality. For those inspired by this journey, continuous exploration and adherence to these proven martial arts and fitness strategies promise a transformation that surpasses mere physical appearance, embedding a lasting impact on personal health and fitness philosophies.

Now let’s combine our Muay Thai Classes and Jiu Jitsu Classes and see the data

Again teh great sciencists at The NLM or National Library of Medicne conducted a 5 week study with 30 people on the combined sports of Muay Thai and Jiu Jitsu and the training on your physical fitness.

If you put our Muay Thai class with our Jiu Jtsu class and here is a study conclusion.

See the full study here.

Their conclusion, The aim of this study was to diagnose the level of physical fitness and to determine the level of differences between athletes of combat sports characterized by stand-up fighting, such as Muay Thai; and ground fighting, such as Brazilian jiu-jitsu. The results of the present study showed a diversified picture of the motor profile of individual combat sports athletes in the groups studied. Therefore, it seems reasonable to assume that, among others, an environmental factor in the form of the source style (combat sport) of the athlete influenced the dominance of a group in individual motor fitness tests. Analysis of the level of motor fitness in the present study revealed that both Muay Thai and BJJ athletes differed in static strength, relative strength, arm muscle strength, and the time of hanging with bent arms in isometric contraction as an expression of functional strength. Higher significance levels of these fitness components were found in BJJ athletes compared to the entire study population. The following tests also showed favorable results in BJJ athletes: sit-ups, push-ups, back extensions, barbell squats, pull-ups, and flat bench press. BJJ athletes outperformed the control group in strength and power endurance tests. The results are similar to those reported in a study [37] conducted in 2019 among MMA and BJJ athletes of different ages and training experience.

Lets start MMA training!

FAQs

What does the 6 12 25 workout method involve?
The 6 12 25 method is a structured training approach involving three consecutive exercises targeting the same muscle group. Initially, you perform a heavy set of 6 repetitions, followed by a moderate set of 12 repetitions, and conclude with a high-repetition set of 25. This sequence is designed to maximize muscle endurance and growth by varying the intensity and volume.

Can you explain the 5 3 2 strength training program?
The 5 3 2 strength program is a carefully designed weight training regimen that progresses through three phases. In the first phase, you perform 5 repetitions of each exercise for the initial five weeks. This is followed by 3 repetitions per exercise during weeks six through eight. The final phase involves performing 2 repetitions per exercise for weeks nine and ten, focusing on increasing strength through this periodized rep progression.

What is an effective workout split for achieving muscle definition?
An optimal workout split for muscle definition and strength is a 6-day routine, each day focusing on different muscle groups:

Day 1: Push exercises targeting the chest and triceps.

Day 2: Pull exercises for the back and biceps.

Day 3: Leg exercises focusing on the hamstrings.

Day 4: A combination of shoulder and abdominal exercises.

Day 5: A superset combining push and pull exercises.

Day 6: Leg exercises emphasizing the quadriceps.

How do MMA fighters achieve their well-defined physiques?
MMA fighters attain their ripped physiques through rigorous strength and conditioning programs guided by our specialized coaches. Strength training is crucial for enhancing their ability to perform effectively in fights, including grappling, taking opponents to the ground, and maintaining control. This physical preparation is essential for both their performance and the aesthetic of their muscular build.
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Taken on: April 15, 2024

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