Beginner

[cbortelny]

I am a a complete beginner when it comes to mma training. I own a 80 lbs. punching bag, speed bag, bench, and squat rack. I want to get in fighting shape and have no idea where to start. I was wondering if anyone could help me out.

[muaythaiguy15]

Well, need stats. Your weight, height, age, strength etc. Luckily this is an anymonous forum so you can be truthful about your abilities (dont lie, if your fat say youre fat, no one cares)

First, off you need to actually hit a martial arts gym. Most fighters start in high school wrestling. Others go to muay thai, savate, boxing, BJJ, shoot, etc way.

Once you get into that, you can start conditioning/strength training. If you have any questions you can PM me if you need. Much luck

[cbortelny]

I'm 15, 6'3", 180-90. I've got a gut, but I'm not obese. I'm trying to burn fat, gain muscle and learn to fight better. I failed to mention that I'm already in an karate class, basic isshin ryu, for about 10 years, since i was little. It seems im not really picking anythin new up and i am hitting a dead end. That doesnt mean im gonna stop, they're my family, and there aren't any other places to go around where i live, at least that i can afford.
Any helps appreciated. Thanks a ton.

[muaythaiguy15]

Alright, so youre looking to tone up. Next question is, do you have weightlifting experience? Also, do you have access to any weights/machines?
Based on the info given, I can give you a light workout plan (not too perfect but it will help you)

Do cardio 3-4 times a week (rest day in between). Cardio should be atleast 20minutes long (walk/run/jog/etc). The key to losing BF is cardio.

Also, make a good diet plan (I suggest protien powder). Right now Im guessing youre not an experienced weight lifter so take in 90-95 grams of protein a day (1/2 gram per body weight). EAT BREAKFAST

As far as strength training, this is a good push up workout. Do 10 push ups wide grip, 10 crunchs, 10 regular grip (shoulder width) push ups, then 10 crunchs, 10 tricep (diamond) Push ups, 10 crunchs. After that pause for 30-60 seconds and repeat for 10 minutes. Do this every other day, Personally I would do cardio, the next day the push up workout, repeat.

Good luck, if you have access to a gym or weights, Itll be a lot easier. Any other questions just ask

[SamuraiGuy]

First of all....

www.bodybuilding.com (sorry if im not allowed to promote other sites).

I know it says bodybuilding, but there is a TON, a TON of fitness information, and thousands of people waiting to answer your fitness/diet/training needs.

Go there and read, read read, you'll be so much better off for it, I cant stress how much valuable information you can get out of there. Alot of other crap too, but good solid information.

With that said, one of the things you will learn, is that you cant "turn fat into muscle"

You can "cut" all your fat off, well not all of it, but you can cut most of it off, than start to put on lean muscle with a "bulk".

That's not to say you cant gain strength, and you can gain endurance.

I cant stress the reading on that site enough though.

[cbortelny]

I have access to a bench, and barbell in my basement. Also, while i am an inexpierenced weight lifter, my brother has been powerlifting for 6 years. Im also looking to include some sort of technique training in my program. What would you recommend, training with a partner on grappliing, striking, and building from there?

[Broadsword2004]

You lucky SOB, I wish I owned a heavy-bag, speed bag, and a squat rack. Anyways, just follow SamuraiGuy's advice, read, read, read, and read some more. There is another website called www.t-nation.com. Check out www.crossfit.com too.

[muaythaiguy15]

Id say hit a boxing gym or check out your school for other grapplers. If youre in high school, take up wrestling! Other then that, just look around for other people interested. At my school me and a few teachers are starting up a martial arts club.

As far as weight training, youre a beginner so the important thing is to take things SLOW!

The workout below is a good workout program for beginners. It is short and a bit boring but in order to get in weightlifting shape, you need to take it slow at first.

Day 1
Bench Press (always have spotter) 3x6-12
Incline Press 3x6-12 (if no access to incline/decline hit flat bench again)
Shoulder Press/Military Press 3x6-12
Push Ups 1xMax Reps

Day 3
Bent over Rows 3x6-12
Long Rows 3x6-12
Barbell Curls 3x6-12
Wrist Curls 3x6-12

Day 5
Squats 3x6-12
Hack Squat 3x6-12
Calf Raise 3x6-12

In between days do abs. Id break it down into monday 1, weds 2, friday 3, weekend off.

Do this for 3-4 weeks and then you should be in a lot better shape. Always go big to small when lifting. Hit your big muscles, then your little ones.

After 3-4 weeks, you might wanna try these....

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

http://www.teenbodybuilding.com/mike20c.htm

Keep between 9-20 sets for each body part. Wait atleast 72 hours before working each muscle again. Only work a muscle 2 times a week. Keep reps with weights in between 1-15.

PS a good way to look skinnier that works really well is to build muscle! bulk in your upper body makes you look like a football lineman, not a pudgey kid chasing cake.

[Broadsword2004]

Also, muscle is an active tissue, it isn't like fat that just sits there and jiggles. Muscle constantly burns fat, which is why if you want to have a ripped midsection, you must have muscle all over your body as well.

Actually, certain fat is active, but that is the healthy "brown" fat, full of capillaries and mitochondria. "White" fat just sits there doing nothing.

[cbortelny]

Thanks for the help. I'll try the workouts, when i come back from vacation. Thanks, and keep posting, its helped me alot!

[dillingerescp]

cursed fat