Tune into Ronda Rousey versus Cat Zingano at UFC 184

New Exercise and Fitness Review

It’s been a while since we’ve raved about sporting heroine Ronda Rousey and her incredible rise in the mixed martial arts community, but that’s not to say the female bantamweight champion of the Ultimate Fighting Championship hasn’t been busy. After her last fight against Alexis Davis in July 2014 (which, by the way, Rousey dominated and finished within 16 seconds), the Olympian has undergone a successful knee surgery, rehabbed it and prepared for the biggest fight of her life and we can’t wait to see how it unfolds.

Tomorrow night, Ronda Rousey will take on Cat Zingano in a bout that’s seriously long-awaited. There are tons of reasons why you should tune in to the airing on BT Sport (or at least catch the repeat at a more reasonable hour), but here are just five:

1. It’s been a long time coming

Those who follow MMA will know just how long fans have been waiting for these two to tee off. Not only were they scheduled to fight over a year ago, but the champ and number one contender were also supposed to coach rival teams on the 18^th season of the UFC’s reality show, The Ultimate Fighter, before a nasty knee injury ruled Zingano out. To make matters worse, the fight was then scheduled for 3^rd January before Zingano suffered a back injury that further postponed it. So while the hype started building back in 2013, it certainly feels as though tomorrow’s fight will live up to it.

2. Someone’s got to lose

Sounds obvious, right? Since draws are rarely called in MMA bouts, there’s usually always a loser, we know. But both Rousey and Zingano are undefeated fighters in their professional MMA careers – and they’ve got eleven years worth of experience between them. We’re massive fans of both fighters, but someone’s got to lose, and we’re excited to see who as well as how. Rousey has only ever been taken out of the first round once in her 10-fight career, winning every single fight by stoppage, while Zingano is known for her unbelievable comeback ability and toughness. It’s hard to imagine either of them walking away with a loss.

3. World-class athletes at work

The UFC is undoubtedly the pinnacle of any MMA fighter’s career, and its roster of fighters includes the world’s best, that’s for sure. While Zingano’s no slouch, it’s Rousey’s sporting resume that really shines: not only was she the first American to medal at the Olympics in judo, but she was also the UFC’s first ever female champion of any weight category – and yes, this was after UFC president Dana White famously said that women would never fight in the organisation. Now? He’s one of their biggest supporters, and rightly so. Seeing this standard of athletes at their peak is not to be missed.

4. They’re keeping it classy

Rousey’s been known to speak the truth, even if it’s brutal. Don’t believe us? Just give ‘Rousey Tate’ a quick google. Her famous rivalry with fellow UFC fighter Miesha Tate has been well-documented, and it’s not nice. The pair have fought twice already, and we have a hunch that a third bout isn’t far away. But the lead-up to UFC 184 has been respectful, pleasant and relatively calm, despite all the obstacles that might’ve caused frustration in both fighters. It’ll be interesting to see how they unleash in the Octagon without the prior build-up of tension and rivalry to bounce off.

5. Women are fighting in the UFC!

Is this not enough, people? The UFC’s own president said it would never happen – then he ate his own words, and it’s pretty clear how giddy he gets whenever Rousey is set to fight. We don’t blame him, either. In fact, neither Rousey or Zingano has ever been in a less-than-exciting fight. There might be five reasons listed here to watch the two battling it out for the Bantamweight belt, but to be honest, we can barely think of any reasons not to. Support the sport and the women in it by tuning into BT Sport at 3am this Saturday 28th February (Sunday 1st March).

Follow Amanda Khouv on Twitter @theglucosekid.

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Tune into Ronda Rousey versus Cat Zingano at UFC 184

Arnold Schwarzenegger's 4 Steps To Turn Weaknesses Into Strengths

New Exercise and Fitness Review

If you’re like a lot of recreational bodybuilders, you’ve got a favorite body part you like to train more frequently, work harder with a few extra sets and exercises, and show off just a little more than the other muscle groups. You’ve probably got your favorite exercises you like to do—and you do them religiously. And you probably have a favorite pair of shorts or a T-shirt that shows off your best body part just right.

Then, of course, there’s the body part that doesn’t grow, or is your weak spot. You hate training it because, well, it seems pointless—it won’t grow! You cover it up with long pants or a sweatshirt so people will only notice your strong points. And in a bit of showmanship, you relish training your best muscle groups in front of others, so everyone can admire what you’ve achieved.

Perhaps it’s human nature to hide weaknesses that may invite ridicule. But not if you’re Arnold Schwarzenegger.

As “The Oak” readily admits today, his thighs—and especially his calves—were a glaring weakness during his early years living in the States. If he wanted to win contests and make a name for himself in his new home, he’d have to redouble his efforts to bring up his lower body.

“Arnold today sees that too many bodybuilders train to improve their strong points at the expense of their weak areas.”

And so what Arnold did is now the stuff of legend. He cut off the bottoms of all his training pants so that everyone—his rivals at the gym, strangers, his training partners, and especially he himself—could see his weakness. There was no more hiding. Arnold’s commitment to bring up his calves was there for the world to see.

“I knew if I exposed only my better body parts—my arms, chest, or deltoids—all I’d get from my peers would be wonderful comments and I’d soon forget about my horrid lower legs,” he wrote in “Muscle & Fitness.” “So I continued to wear the cutaway sweatpants that invited ego-bruising pain … and it worked. I trained them first every workout, and very often I did a few sets at the end of my workout.”

As he did three decades ago, Arnold today sees that too many bodybuilders train to improve their strong points at the expense of their weak areas. If you compete, there’s no faster way to cap your career, according to Arnold. But to overcome these problem spots, you need to adopt a new plan of action. Here are four areas he focused on.

ARNOLD’S WEAK-POINT ATTACK PLAN

First, you need to identify your weak body part, and then commit to bringing it up. Not everyone competes, and some recreational lifters are just fine going through life with a good chest and great arms, skipping leg day. Then again, those guys are rarely seen walking around in shorts on a hot summer day. To focus on a lagging muscle group, Arnold suggested bodybuilders address the following four areas.

1 Prioritize A Lagging Body Part

Besides keeping his scissors sharp, he found that, by prioritizing a particular muscle group, he could devote more time and energy on it. “Work your weak areas first [in your training session], when you are fresh and capable of generating the greatest amount of intensity,” he wrote in “The New Encyclopedia of Modern Bodybuilding.” You can also prioritize a muscle group by doing it first after a rest day.

2 Increase Workout Volume

Increase the number of exercises and sets you do for a lagging body part. High-volume training is linked to hypertrophy, so long as you don’t overdo it (or do it for too long). If you’ve got a particular area that needs attention, such as your upper pecs, it’s easy to add a second incline movement for it rather than doing just one. In this example, you could start with barbell incline presses for 3 sets of 8-10, and follow up with dumbbell incline presses (with the adjustable bench set to a more shallow incline) for 3 sets of 10-12 reps.

3 Employ Advanced Training Principles

“Don’t be afraid to apply such techniques as forced reps, negatives, dropsets, partials, rest-pause, or other ideas you read about across Bodybuilding.com.”

In his book, Arnold also discussed the use of advanced training techniques as another weapon to bring up a lagging body part. Arnold used just about every intensity booster in the book, so to speak, but he zeroed in on what worked best for him simply through trial and error. That said, don’t be afraid to apply such techniques as forced reps, negatives, dropsets, partials, rest-pause, or other ideas you read about across Bodybuilding.com. Be sure to evaluate how you feel after using each method, and remember not to take every set past muscle failure. Save that for your 1-2 heaviest sets on each exercise.

4 Explore More Variations Of Movements

Being long-legged, calves weren’t Arnold’s only shortcomings early in his career; his thighs were also comparatively small. That meant throwing out the usual playbook on leg day.

“‘Building up legs was hard for me because I have long legs and long leg muscles.’”

“Building up legs was hard for me because I have long legs and long leg muscles,” he wrote in “Muscle & Fitness.” “The long-legged bodybuilder has to explore a wider variety of exercises in his lower-body routine. That means incorporating other exercises until you find out which ones make your legs respond best. And you have to keep varying your routine so that your muscles are constantly surprised by the demands you’re putting on them.”

GUARD AGAINST OVERTRAINING

In your zeal to bring up a stubborn muscle group, you might employ the “throw everything at ‘em but the kitchen sink” approach, but Arnold warned that this strategy might be counterproductive.

“There will be times when a body part lags behind because you are overtraining it, hitting it so hard, so often, and so intensely that it never has a chance to rest, recuperate, and grow,” he wrote in his “Encyclopedia.” “The answer to this problem is simply to give the muscles involved a chance to rest and recover, and then to adjust your training schedule so that you don’t overtrain it again. Remember, too much can be as bad as too little when it comes to bodybuilding training.”

“‘Remember, too much can be as bad as too little when it comes to bodybuilding.’”

Cutting back on the volume, intensity, or frequency will address overtraining issues. In general, Arnold argued, you want to train intensely, but for a very short period of time. It’s difficult to sustain high intensity for long durations, so keep your workouts short but intense.

In the end, developing perfect symmetry is impossible because we can always find something to improve upon. And if you think you’ve got a perfect physique, just ask your friends at the gym. According to Arnold, “They’ll be all too happy to tell you what [your weaknesses] are.”

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About The Author

Bill Geiger, MA comes to Bodybuilding.com after six years as Group Editorial Director with MuscleMag and Reps magazines in Toronto.

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Arnold Schwarzenegger"s 4 Steps To Turn Weaknesses Into Strengths

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Body Transformation: Jen Wade Turned Body Fat Into Hard Muscle!

New Exercise and Fitness Review

Vital Stats

Name: Jen Wade
Email: jenw7211@yahoo.com
BodySpace: jwade13
Location: Atlanta, Georgia

Why I decided to transform

I’ve been lifting weights and playing sports since age 15. After years of eating what I thought was healthy food, I was several pounds overweight and determined to get in the best shape of my life.

To combat my weight, I signed up for a bikini competition. I had no idea that it would be the hardest yet most rewarding weeks of my life.

Before my transformation, I ate foods that I thought were healthy, but was actually junk food in disguise. I have many food allergies, so I often turned to pre-packaged, gluten-free products to snack on. I thought they were healthy because I purchased them at the local health food store.

I wanted to learn how to use food as fuel to rev my metabolism. Ultimately, I wanted to use what I learned during competition prep to balance my life and maintain the weight I lost.

Before

After

AGE 31 / HEIGHT 5’4″ / BODY FAT 26%

AGE 31 / HEIGHT 5’4″ / BODY FAT 15%

Post To Fitboard

How I accomplished my goals

After summer was over at age 31, I started what I thought would be a solo competition prep, but when no weight or body fat came off, I enlisted the help of coach and NPC competitor, Shaunna Marie Fitness. At that point, I was eight weeks out and terrified to step on stage. By incorporating a combination of weights, cardio, Gracie Barra Brazilian Jiu Jitsu, and balanced meals, I started to lose weight quickly.

I won’t lie and say it was easy. There were days when I didn’t feel like going to the gym and wondered why I was doing it. I had an amazing support system, which really helped, but I also used transformation stories as motivation. It was more mentally challenging than anything, but I had to remember how far I came.

My transformation began on September 6, 2013, and lasted until November 2, 2013, the day of my competition. It’s now several weeks after my comp and I’m still maintaining at 118 pounds. Most competitors train for 12 weeks before a competition, but I only had 8 weeks. In that short time, I changed my body and mind.

I plan all of my meals through the week and occasionally have a treat. If I could give one piece of advice, it would be to prep your meals.

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

• Green Tea Extract


• CLA


• Fish Oil


• Vitamin C


• MHP Xpel

• Evogen EVP

• MHP Xpel


• Glutamine


• Cellucor COR-Performance Beta-BCAA


• Sun Warrior Protein

• Sun Warrior Protein

Diet plan that guided my transformation

• Egg Whites
  

  4-5

  
  


• Gluten-free Oats
  

  1/2 cup

  
  

• Sun Warrior Protein
  

  1 1/2 servings

  
  


• Almonds
  

  12

  
  


• Apple
  

  1

  
  

• White Fish
  

  1 serving

  
  


• Broccoli
  

  1 serving

  
  


• Sweet Potato
  

  1 serving

  
  

• Brown Rice Cakes
  

  2

  
  


• Almond Butter
  

  1 tbsp

  
  


• Sun Warrior Protein
  

  1 serving

  
  

• Shrimp
  

  1 serving

  
  


• Brown Rice
  

  1 serving

  
  


• Asparagus
  

  1 serving

  
  


• Greens Salad
  

  1 serving

  
  

• Sun Warrior Protein
  

  1 serving

  
  

Training regimen that kept me on track

• Leg Press
  3 sets of 15 reps


• Smith Machine Squat
  3 sets of 15 reps


• Leg Extensions
  3 sets of 15 reps


• Lying Leg Curls
  4 sets of 15, 12, 10, and 15 reps


• Hip Thrust
  3 sets of 15 reps


• Calf Press On The Leg Press Machine
  4 sets of 20, 18, 15, and 12 reps


• Stairmaster
  25 min HIIT

• Incline Dumbbell Flyes
  3 sets of 15, 12, and 12 reps


• Barbell Bench Press – Medium Grip
  3 sets of 15, 12, and 12 reps


• Flat Bench Cable Flyes
  3 sets of 15 reps


• Seated Triceps Press
  3 sets of 15 reps


• Cable One Arm Tricep Extension
  4 sets of 18, 15, 12, and 10 reps


• Triceps Pushdown
  3 sets of 15 reps

• Barbell Shoulder Press
  3 sets of 15 reps


• Front Dumbbell Raise
  4 sets of 15, 15, 12, and 12 reps


• Reverse Machine Flyes
  3 sets of 15 reps


• Exercise Ball Crunch
  3 sets of 30 reps


• Hip Thrust
  3 sets of 15 reps


• Air Bike
  3 sets of 15 reps


• Stairmaster
  25 min HIIT

What aspect challenged me the most

“Trust the process. Your mind plays tricks on you, but you can’t listen.”

I loved the training aspect of competition prep and thought the diet would be a breeze since I have many allergies already, but I was wrong. It’s a mental challenge and I can see how people have an issue sticking to a plan.

I began craving foods that I would otherwise never touch. I had to tell myself repeatedly that I can’t eat foods that aren’t conducive to my goals.

As my body changed, I didn’t mind not having treats. It was worth it.

My future fitness plans

Since earning my SNBF pro card in November, I’ve taken a few months to make improvements.

I’ll step on stage to compete in my first pro show in June 2014.

Suggestions for aspiring transformers

Trust the process. Your mind plays tricks on you, but you can’t listen. Remember why you’re doing this and push yourself. Stay strong and be around likeminded people.

How Bodybuilding.com helped me reach my goals

I purchased a majority of my supplements from Bodybuilding.com. I was shocked when I realized that Bodybuilding.com carries vegan protein and I stocked up immediately. The shipping is insanely quick.

Jen’s Top 5 Gym Tracks

1. “Roar” by Katy Perry


2. “Blurred Lines” by Robin Thicke


3. “Work Hard, Play Hard” by Wiz Khalifa


4. “Feds Watching” by 2 Chainz


5. “Rack City” by Tyga

About The Author

Female Transformation Of The Week

Have you made a dramatic change either by gaining muscle or by losing all the weight you have been hoping for?

Bodybuilding.com Articles

Body Transformation: Jen Wade Turned Body Fat Into Hard Muscle!