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How to Get Shredded Like Miesha Tate

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Every once in a while, an athlete comes along that makes you think, “Man, if only I could have a body like his/hers!” Well here’s the great news: you can!

Many people feel this way about Miesha Tate, one of the fittest athletes in the world. Many UFC experts attribute Tate’s sturdy and strong body as a reason she outlasts her opponents in the cage. Standing at 5 feet 6 inches tall and weighing around 135 pounds, taking her down has proven to be a tough assignment for others.

See below for an in-depth guide on how to get shredded like Miesha Tate and what she does to prepare her body.

What is Miesha Tate’s Workout Regimen?

Here’s the bad news: Miesha Tate’s workout routine is a lot more extensive than most of us can plan for in our daily lives. Rightly so, considering Miesha has to be in top physical condition for her line of work.

While there isn’t a ton of information about Tate’s workout regimen out there, here’s what we do know: her workouts are just as much about nutrition as they are physical exercise.

For her most recent match, Miesha waited until the final 10 weeks leading up to the fight to ramp up her training. During that time, she trained six hours a day.

We don’t know the specifics of her workout routine, but that doesn’t mean there aren’t a few key takeaways. One look at Miesha’s body, and you’ll instantly notice her ripped abs and strong foundation (legs). 

If you’re looking to get your hands on a detailed six-pack and set of legs like Miesha Tate, you’ll have to focus on Squats and Deadlifts. We recommend performing single-leg Romanian deadlifts to isolate the muscle groups in each leg, as well as sumo squats to engage your core as you workout your hips and glutes. 

What We Can Learn From Miesha Tate Training

If you’re looking for tips for getting shredded from Miesha Tate, you won’t find specifics on what exercises to do or how many reps and sets she’s performing. Giving that information to the public may give her opponents a huge advantage in their training. 

That said, there are a few key takeaways that each of us can learn from the little we do know. Let’s take a further dive into each of them.

Weight Training is for Women, Too

If you only take one thing away from this article, let it be this: women need to weight train, too!

Most ladies are under the impression that they’ll get big and bulky muscles if they engage in too much resistance training. That couldn’t be further from the truth.

Weight training is the only form of exercise that continually stresses your body. Every time your muscles get used to a certain weight, bam! you’ve added more to throw them off. This is what builds that lean, sculpted body that all men and women are after.

Miesha Tate puts a heavy emphasis on weightlifting, and you’d be happy to have her ripped physique, right? Find yourself a personal trainer that can help you expand your horizons with resistance training. This could be a huge change of pace for your results.

Nutrition Plays a Huge Role

Not much is known publicly about Miesha Tate’s diet, but one thing she has mentioned is the way she prioritizes eating red meat in the weeks leading up to her fight.

This is mainly to increase her iron intake, which is essential for both transporting oxygen and increased energy metabolism. With an iron deficiency, a common setback for women, she wouldn’t have the fuel she needs for her six hours of training each day.

Does this mean you need to start eating steak dinners every night to see results? Of course not. It’s more of a reminder that nutrition should be prioritized. If you want a body like Miesha, you’ll have to do what Miesha does: Focus on her nutrition.

Rest is Crucial

Do you always hear that rest is important for muscle growth but is that for real? Do people actually prioritize rest when they want to build a dynamic physique? 

Look no further than Miesha Tate for an example of this. She waits until 10 weeks before her fight date to ramp up her training. All of that rest helps her be physically and mentally ready for the exhaustive training ahead of her.

Does that mean she’s laying on the couch until the 10 weeks approach? No. She’s still active and engaged, but the intensive stuff doesn’t come until it’s time to shine. Let that be a model that you follow with your training.

High-Intensity Interval Training Should Be Prioritized

Perhaps you’ve become frustrated with the lack of results you’re seeing in your running program. Maybe you recognized the need to switch things up.

Whatever the case might be, we recommend high-intensity interval training (HIIT) to kick things up a notch. This involves performing intense activities for a shorter amount of time—such as sprinting fast on a treadmill for 15 seconds or doing as many burpees as possible for 60 seconds.

Most of the cardio that UFC fighters do is HIIT cardio. It helps the body focus on burning fat and increasing muscle endurance.

Get Shredded Like Miesha Tate Today

Now that you have seen an in-depth guide on how to get shredded like Miesha Tate, it’s important to find someone that will help push you to new limits.

Take the time to read this article for more information on the reasons that you’re not reaching your goals during your fitness journey. 


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