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Be Your Strongest, Most Confident Self With Miesha Tate’s UFC Workout

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Miesha Tate Kino Workout

UFC is an extremely aggressive sport and ranks at the top of the hierarchy in terms of contact sports. The amount of blood, sweat and tears that go into this sport is no joke.

Miesha Tate is one former UFC star who has a lot of heart and a Goddess physique to match. Tate is a former UFC Women’s Bantamweight Champion. She has accomplished many accolades in the octagon, and her body has a great deal to do with it. She is ferocious!

Tate is taut with an ideal waist-to-hip ratio, firm glutes and a lean stomach. Miesha Tate’s fighting style focuses on wrestling and Brazilian jiu-jitsu. This requires brute strength and building the proper physique in the gym goes a long way in how well you grapple.

Miesha Tate’s Physical Attributes

Miesha Tate stands 5 feet 6 inches tall and weighs 135 pounds. She seems to float around 15-18 percent body fat. According to Muscle and Fitness, Tate trained for six hours a day in the 10 weeks leading to her title fights. Her diet consisted of mainly red meat. She ate this to keep her iron levels up. (Iron helps our red blood cells transport oxygen throughout the body; this is important for energy. Plus, iron deficiency is common in women.)

A lot of Tate’s success in the UFC was because of her sturdy physique. She was able to outmaneuver her opponents due to her raw strength.

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Miesha Tate choke out

Key Characteristics of Miesha Tate’s Physique

UFC fighters train hard and spend hours a day in the gym. They have a rigid diet and only have a short amount of time to prepare and make weight for their fight. They don’t maintain their fighting weight and gain abundant pounds back shortly after weigh-in. A lot of this is water weight. With that being said, don’t expect to make the same overnight results as these fighters do.

Now that we’ve touched on that, it’s no secret that Miesha Tate has killer glutes and a well-proportioned waist-to-hip ratio to match. She also has sleek legs and a toned upper body.

The Goddess Toning Program is all about getting these physical attributes to pop. This program will build the physique of an Amazon, complete with an impeccable waist-to-hip ratio, round glutes, toned thighs and a trim upper body. The Goddess Toning Program is the queen of workout programs, and it’s sure to build the figure you crave.

The trick to Miesha Tate’s glutes and taut stomach emerges from a few salient movements and maintaining low body fat. You can create her awe-inspiring figure for yourself with sumo deadlifts and pullups, combined with a caloric deficit.

The sumo deadlift perfectly develops your glutes and adductors (inner thighs). Pullups develop the back and will keep your upper body trim and toned. They are rigorous, but a lady who can perform pullups is one badass woman. Pullups are a sign of true relative (bodyweight) strength in women. Moreover, a caloric deficit will keep you lean.

The Miesha Tate UFC Workout Routine

Although the workout routined prescribed below is not the exact workout routine Miesha Tate used to prepare for her UFC fights, it has helped thousands of women create a Goddess physique. Through the progressive overload principle and proper nutrition to reach a caloric deficit, the Goddess physique can be easily obtained.

To complement the strength and muscle gains the Goddess Toning Program will give you, the Warrior Shredding Program will make you lean by teaching you the principles of reaching a caloric deficit.

This UFC-inspired workout will consist of just three workouts per week. The first workout will target your legs, shoulders and abs. The second workout will hit your chest and back. Lastly, the third workout will circle around back to your legs and work on arm development.

The benefit of this training style is that it allows your body plenty of recovery time to build a Goddess physique. Overtraining hinders muscle growth; alternatively, indulging in beauty rest makes the muscles grow like a true Goddess.

Miesha Tate’s Training Schedule

  • Monday: Workout A
  • Wednesday: Workout B
  • Friday: Workout C

If you’re going to build the body of a former UFC Champion, you need to strength train. Numerous women are under the impression that they’ll get too bulky or big if they train with weights.

However, this is not the case.

Men and women have hormonal differences, which separate their body’s response to weight training. Men have much more of the anabolic hormone testosterone than women do. Therefore, as a byproduct of resistance training, they’ll naturally build a lot more muscle than women will.

Because of high estrogen, women will never get too big or bulky from lifting weights (unless they’re taking undesirable supplements). In fact, women build an amazing physique when they lift weights.

Monday: Workout A (Legs, Shoulders and Abs)

  • Hip Thrust Activation: 3 sets x 10-15 reps (rest two minutes between sets)
  • Sumo Deadlifts: 3 sets x 4-6 reps (rest two minutes between sets)
  • Dumbbell Forward Lunges: 3 sets x 6-8 reps (rest two minutes between sets)
  • Seated Dumbbell Shoulder Press: 3 sets x 6-10 reps (rest two minutes between sets)
  • Lateral Raises: 4 sets x 12, 10, 8, 6 reps + 1 set x 12-15 reps at a lower weight (rest 30-60 seconds between sets)

Wednesday: Workout B (Chest and Back)

  • Incline Dumbbell Bench Press: 3 sets x 6-10 reps (rest two minutes between sets)
  • Pullups: 3 sets x 6-10 reps (rest two minutes between sets)
  • Pushups: 3 sets x 10-15 reps (rest two minutes between sets)
  • Cable Rows: 3 sets x 8-12 reps (rest two minutes between sets)
  • Bent-Over Flyes: 4 sets x 12, 10, 8, 6 reps + 1 set x 12-15 reps at a lower weight (rest 30-60 seconds between sets)

Friday: Workout C (Legs and Arms)

  • Goblet Box Squats: 3 sets x 6-8 reps (rest two minutes between sets)
  • Step-ups: 3 sets x 6-10 reps (rest two minutes between sets)
  • Alternating Dumbbell Curls: 3 sets x 6-10 reps (rest two minutes between sets)
  • Cable Rope Triceps Pushdowns: 3 sets x 8-12 reps (rest two minutes between sets)

Miesha Tate training

Miesha Tate’s Workout Notes

Milo of Croton, a champion wrestler of ancient Greece, was a man of great physical strength and athleticism. According to legend, he roamed the hills of Italy and stumbled upon the greatest secret to muscle growth. One day, Milo found a newborn calf near his home. He decided to carry it on his shoulders. He did this every day for four years and, day by day, the calf got bigger until it grew to a full blown bull. Over time, Milo developed incredible strength, due to the powerful effects of the progressive overload principle.

The progressive overload principle states that for the human body to grow muscle or gain strength, the body must be forced to adapt to a tension it has not yet previously experienced.

For instance, you can simply increase the reps, sets or weight you perform each workout. In short, you want to increase the volume, be it load or number of reps/sets. This is the formula for building muscle.

With the Goddess Toning Program, you’ll start with a certain weight and aim for the prescribed number of reps. Once you can complete all desired sets at the upper end of the rep range, increase the weight. This is the progressive overload principle in practice.

Another important aspect is reaching a caloric deficit. This is simply expending more calories than you consume. You accomplish this through both exercise and nutrition. A simple yet effective strategy to do this is to use intermittent fasting. Through the Warrior Shredding Program, you’ll learn all about achieving a caloric deficit.

The Warrior Shredding Program will show you how to experience crazy fat loss, how to fast intermittently and how to set up your calories and macros. Also, you’ll learn about the best foods to eat to promote leanness.

The Warrior Mindset

On top of all of this, the Warrior Shredding Program will train you to develop the Warrior Mindset as a bonus resource. This will be broken down into four components: massive self-belief, developing a powerful “why,” developing a strong goal and embracing the now.

For an athlete, being in the right frame of mind is crucial to their success. Likewise, someone in the process of changing their physique will need to reprogram their mind for this powerful transformation to occur.

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Supplement For Miesha Tate’s UFC Workout

To make achieving the Goddess physique easier, it’ll be beneficial to consume the right supplements. Although there is no shortcut to a well-designed exercise regimen and proper nutrition, the right supplements will give you an edge and is the icing on your physique cake.

I highly recommend using our bestselling pre-workout Kino Octane. Kino Octane is blended with metabolic acceleration, neural alignment and electrolyte primer.

The metabolic acceleration blend contains thiamine, L-citrulline and biotin. These are crucial for clearing lactic acid (responsible for muscle fatigue) and results in faster recovery time.

The neural alignment contains caffeine and L-theanine. These are responsible for giving your body the ability to fire more muscle neurons. This recruits your muscle fibers for the lift you’re performing.

The electrolyte primer blend contains sodium and potassium to quickly replenish your electrolyte minerals; this keeps your CNS (central nervous system) fully activated and firing on all cylinders.

In conclusion, Kino Octane will guarantee you smooth energy, quick recovery and a hydrated body.

If you want to show your body off inside and outside of the gym, Kino Clothing is the apparel you can’t go wrong with!

Fuel like a champ, train like a champ, dress like a champ. Time to go get it!

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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