Miesha Tate Workout Routine and Diet Plan

Meisha Tate, a mixed martial artist from the United States, was born on August 18, 1986. She is a former Strikeforce Women’s Bantamweight Champion and competes in the Ultimate Fighting Championship (UFC), where she holds the title of UFC Women’s Bantamweight Champion. Tate was a Vice President for the ONE Championship. According to the UFC women’s bantamweight rankings, she is ranked #8 as of November 2, 2021.

Miesha Tate

In Tacoma, Washington, Tate was born to Michelle Tate and raised by her and her husband Robert Schmidt. When she was a teenager, she often socialized with the boys in her neighborhood on playgrounds. As a student at Franklin Pierce High School, Tate sought a sport to participate in, eventually choosing amateur wrestling over basketball. During her freshman and sophomore years, Tate wrestled on the boys’ team. “I got my butt kicked pretty hard for the first few weeks. I had no idea what I was doing, like a fish out of water,” Tate recalled in 2011. 2005 was her senior year, and she competed in and won the girls’ state championship.

Tate attended Central Washington University, where a friend of hers suggested she join the mixed martial arts (MMA) club. “I went there, and it really was a bunch of wrestlers. I fit right in,” Tate stated

In this article, we will talk about the workout routine and the diet plan of Meisha Tate. We have collected all the information regarding her diet plan and her what kind of workouts she includes in her daily routine to keep herself fit as a fiddle. Thus, stay tuned to know more about it and probably you can follow her plans too!

Miesha Tate Body Statistics

  • Birth Year: 1986
  • Birth Date: August 18
  • Height: 5 ft 6 in / 168 cm
  • Weight: 134 lb / 61 kg
  • Breasts: 37 in / 94 cm
  • Waist: 25 in / 64 cm
  • Hips: 36 in / 92 cm
  • Body Measurement: 37-25-36 inches
  • Dress Size: 8 (US) or 38 (EU)
  • Shoe Size: 8 (US)

Miesha Tate Daily Routine

Our daughter, Amia, arrived in the summer of 2018. The labor was long … very long … 67 hours to be exact! It was probably the hardest thing I’ve ever been through. But as tough as the actual delivery was, we are really fortunate that Amia loves her sleep as much as her mom. I’m very thankful that we didn’t have too many issues with her sleeping through the night. Aside from the lifestyle adjustments that breastfeeding requires, the biggest change since her arrival is that my days start earlier … much earlier.

Morning Routine: 7 a.m. – 12 p.m.

My day gets going a few hours earlier now. I still have the morning ritual of my decaffeinated tea and a big glass of mixed-greens water. I’ve noticed that when I do consume any caffeine Amia tends to get a bit irritable. I am breastfeeding, so I’ve been mindful to limit caffeine as much as possible. Or if I do have a caffeinated drink I time it right after a feeding, so it’s processed by the next time I pump or breastfeed.

I found that while breastfeeding my appetite was pretty ravenous. I was much more hungry postpartum than I was the entire time I was pregnant. I was mindful of eating enough to offset the calories and demand that breastfeeding was putting on my body. I love food, so the idea of eating 500 extra calories a day was a welcome idea.

Miesha Tate

Exercise Routine

I’m still pretty diligent about getting my workout in during the morning. My main fitness goal was to feel good and to be healthy. I wanted to “get my body back” so to speak. Pregnancy and delivery do take a toll on the body. I didn’t have a certain weight I wanted to reach, but I aimed to work out at least four days a week and feel good about myself.

I found that if I didn’t work out at my first opportunity I would expend more and more energy throughout the day. Then the idea of working out later in the day wasn’t so appealing. When Amia goes down for her first nap around 10 a.m. is the perfect time for me to break away and take a little time for myself.

I started with simple workouts at home. Right after delivery, I made sure I got at least a 20 to 30-minute walk in. Then I added in some bodyweight exercises such as air squats and lunges. I’d also incorporate some sprints up and down my stairs. Then I worked up to Bulgarian bag workouts. For me, these add more variety to my workout and help keep things fun and interesting.
As Amia got a little older I started taking her on hikes around our home. Red Rock Canyon is one of my favorite areas. But like all things when it comes to my exercise routine, I try to mix it up and hike different areas around my home. We usually hike for 3 to 4 miles. I take my time and enjoy the natural beauty. It’s not uncommon for us to stop and take some photos.

Afternoon Routine: 12 p.m. – 5 p.m.

I went back to my show with SiriusXM® radio two to three weeks after delivery. Managing to breastfeed and work certainly come with some obstacles. For the first four to five months, I was breastfeeding every two to three hours. I had limited time to do my show and get back to Amia. A quick lunch favorite was a tuna fish sandwich and snacks that are rich in DHA.

Miesha Tate

Safe-catch Tuna Fish Sandwich

  • 5-ounce can of safe-catch, low-mercury tuna
  • 2 to 3 tablespoons mayonnaise
  • Chopped celery and/or pickles (usually 1 stalk of celery or 1 to 2 baby pickles)

Mix all ingredients together until well blended. Serve on two pieces of whole-grain bread with tomato and lettuce.


  • Trail mix or mixed nuts
  • Greek yogurt with blueberries and honey

Night Routine: 5 p.m. – 11 p.m.

Our nighttime routine was pretty much the same postpartum, with dinner around 6 p.m. or 7 p.m. Obviously, our breastfeeding schedule was a big focus. I’m pretty much always mindful of the time and rely on my phone to alert me when it is time to breastfeed again. Because nutrients in my body are preferentially portioned to Amia, I tried to incorporate foods rich in DHA and other nutrients that I know are important for her growth and development.

Miesha Tate Workout Routine

Training in the gym takes up a significant amount of time for UFC fighters. The fighters have a strict diet and only have a short period of time to prepare and gain weight for the fight. Shortly after weighing in, they gain abundant pounds back and fail to maintain their fighting weight. Much of this weight gain is due to water retention. It is important to remember that you will not achieve the same results overnight as these fighters.

Miesha Tate

So now that we’ve touched on that, there’s no doubt that Miesha Tate has killer glutes and a waist-to-hip ratio that’s proportionate. In addition to having sleek legs, she has a toned upper body.

It’s all about making these physical attributes pop in the Goddess Toning Program. Build the body of an Amazon, complete with an impeccable waist-to-hip ratio, round glutes, toned thighs, and a trim upper body with this program. You’ll build the body you crave with the Goddess Toning Program—it’s one of the best workout programs out there.

Keeping low body fat and performing some salient exercises is the key to Miesha Tate’s taut glutes and firm stomach. If you combine sumo deadlifts and pullups with a caloric deficit, you can achieve her awe-inspiring figure.

Your glutes and adductors (inner thighs) are perfectly developed with the sumo deadlift. You can develop your back and keep your upper body slim and toned by doing pullups. Performing pullups is rigorous, but you’ve got one badass lady if you can do it. The number of pull-ups a woman can perform is an indication of her relative (bodyweight) strength. Furthermore, you will remain lean if you maintain a caloric deficit.

The Miesha Tate UFC Workout Routine

While the following workout routine was not used by Miesha Tate to prepare for her UFC fights, it has helped thousands of women achieve a Goddess physique. The Goddess physique can be easily achieved with the progressive overload principle and proper nutrition to reach a caloric deficit.

Along with the strength and muscle gains the Goddess Toning Program will give you, the Warrior Shredding Program will make you lean by teaching you how to reach a caloric deficit.

There will only be three workouts per week for this UFC-inspired workout. During the first exercise, your legs, shoulders, and abdominals will be worked. During the second exercise, your chest and back will be worked. Finally, you will return to your legs for the third workout and work on arms development.

A major benefit of this training style is that it gives your body plenty of time to recover so that you can build a Goddess physique. Indulging in beauty rest makes the muscles grow like a true Goddess while overtraining hinders muscle growth.

Miesha Tate

Miesha Tate’s Training Schedule

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

Strength training is necessary if you want to build the body of a former UFC champion. It’s common for women to believe that lifting weights will make them bulky or big.

The situation is, however, quite different.

Women and men have different hormonal responses to weight training, which make their bodies respond differently. The anabolic hormone testosterone is much higher in males than in females. As a result, men will naturally build more muscle than women do as a result of resistance training.

As a result of high estrogen levels, women can never get fat or bulky when lifting weights (unless they’re taking undesirable supplements). Lifting weights actually allows women to develop an amazing physique.

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’s Workout Notes

A champion wrestler of ancient Greece, Milo of Croton was a man of great physical strength and athletic ability. As legend has it, he roamed the hills of Italy and discovered the greatest secret to muscle growth. Milo was fascinated by a newborn calf he found near his home. He carried it around on his shoulders. For four years, he did this every day and, day by day, the calf grew until it became a full-grown bull. Thanks to the powerful effects of the progressive overload principle, Milo was able to develop incredible strength.

Miesha Tate

For the human body to gain strength or muscle, it has to adapt to a tension it has never experienced before. This is known as the progressive overload principle.

Whenever you work out, for instance, you can simply increase the repetitions, sets, or weight you use. Essentially, you want to increase volume, whether it’s the load or the repetitions/sets. The key to building muscle is volume.

Once you can complete all desired sets at the upper end of the rep range, increase the weight. During the Goddess Toning Program, you will begin with a certain weight and aim for the prescribed number of reps. In other words, you will be practicing progressive overload.

Another important aspect is to reach a caloric deficit. A caloric deficit occurs when you consume more calories than you burn. This is accomplished both through exercise and diet. Intermittent fasting is a simple but effective way to achieve this balance. With the Warrior Shredding Program, you’ll learn how to lose weight by achieving a caloric deficit.

Miesha Tate

As part of the Warrior Shredding Program, you will learn how to experience crazy fat loss, how to fast intermittently, and how to set your calories and macros. The best foods to eat to promote leanness are also covered.

The Warrior Mindset

In addition to all this, the Warrior Shredding Program will give you the opportunity to develop the Warrior Mindset as an additional resource. We are going to break it down into four components: massive self-belief, developing a powerful “why,” developing a focused goal, and embracing the now.

Athletes must be in the right mental frame of mind to achieve their goals. In the same way, anyone looking to change their physique must reprogram their mind in order to experience such a powerful transformation.

“[Training camp] for a title fight starts at least 10 weeks out. We train two to three times a day, up to six hours in the gym a day. I start at 10 a.m. with strength, conditioning, and technique. Around 4 p.m. I focus on mixed martial arts [MMA] training. Some days are more about grappling, others striking, but it all incorporates MMA.”

That is all about the workout routine that she follows. When it comes to working out, she is quite intense and likes to do a bunch of activities. This makes her plan quite comprehensive. We also discussed the workout tips and tricks that she is following to stay constant with her schedule. In the next section, we will discuss her diet plan.

Miesha Tate Diet Plan

There is a nutrition component to Tate’s training, including adding coconut oil to his diet as a superfood.

I’m now cooking with Coconut oil! No cholesterol! Love it! Thanks@NEWtrition4life the best nutritionist around! — Miesha Tate (@MieshaTate) November 27, 2012

To train from morning until night in hopes of getting a rare opportunity to fight for a championship is no easy feat. Tate told Shape that she consumes two servings of coconut oil a day in order to fuel her body for training, competition, and dealing with the media.

The superfood’s benefits were reportedly enumerated by Tate, who said:

It’s packed with healthy fats and energizes me for my workouts.

As it turns out, coconut oil is just the tip of the iceberg when it comes to its benefits.

Coconut oil initially received a bad reputation due to its high saturated fat content, according to Authority Nutrition. About 90 percent of the fatty acids in coconut oil are saturated fats.

Saturated fats are not only supposedly not as harmful as initially believed, but coconut oil saturated fats are in an entirely different league.

Coconut oil saturated fats are said to contain medium-chain triglycerides, which are metabolized directly into the liver and used for quick energy by the body.

For instance, the energy one might need to impose a rear-naked choke in the fifth round of a title fight.

Another benefit of coconut oil is that it helps prevent infections by killing off bacteria and viruses in the body. UFC fighters must maintain peak physical condition year-round in order to be ready for what could be their one big fight of the year.

Miesha Tate

Having good health is clearly one of the keys to staying at the top of your game. The UFC is a sport where being sick for any length of time can seriously derail your year, if not your entire career.

I like to eat red meat—it helps me keep my iron levels up. I also eat a lot of veggies. If you’re low on calories or missing something in your diet, you can definitely feel it when you’re pushing your body to the limits. Whatever you put into your body is what you’re going to get out of it.”

Miesha Tate Nutrition and Supplements

In order to achieve the Goddess physique, it is wise to consume the proper supplements. There is no shortcut to a well-designed exercise regimen and proper nutrition, but the right supplements will give you an edge and is the icing on the cake.

Using the Kino Octane pre-workout is highly recommended. In Kino Octane, metabolic acceleration, neural alignment, and electrolyte primer are blended together.

Thiamine, L-citrulline, and biotin are all found in the metabolic acceleration blend. As a result of these, lactic acid (responsible for muscle fatigue) can be cleared faster, resulting in faster recovery.

L-theanine and caffeine are both present in the neutral alignment. They are responsible for your body’s ability to fire more muscles. When you perform a lift, your muscle fibers are recruited.

Miesha Tate

This electrolyte primer blend contains sodium and potassium to quickly replenish your electrolyte minerals, keeping your CNS (central nervous system) fully activated and operational.

As a result, Kino Octane will provide you with smooth energy, quick recovery, and a hydrated body.

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