Rhea Ripley, an Australian-born WWE Superstar, has taken the wrestling world by storm. Known for her technical skills, strength, and captivating in-ring presence, she has garnered numerous accolades, including the WWE RAW Women’s Championship and NXT Women’s Championship. Beyond her wrestling prowess, Ripley's imposing physique and unwavering commitment to fitness have become a subject of admiration and curiosity among fans. This article delves into the workout and diet plan that fuels "The Nightmare," providing insights into the dedication and discipline required to maintain her peak performance.
The Foundation: A Nutritious Diet
Ripley understands the importance of a balanced diet in maintaining her energy levels and physical strength. Her diet consists of a mix of protein, vegetables, and carbohydrates. Despite her commitment to healthy eating, Ripley faces challenges in maintaining a consistent dietary routine due to her demanding schedule.
Challenges in Maintaining a Consistent Dietary Routine
Ripley has openly discussed the difficulties she encounters in maintaining a consistent dietary routine amidst the hectic life of a WWE Superstar. Despite receiving nutritious meals regularly, she admits that her calorie intake sometimes falls short of her energy expenditure. In an interview with GQ, Ripley revealed, "I don't know how I have as much muscle as I do, because sometimes I don't eat. I did legs the other day, burnt 2,500 active calories, and I only ate 8-900 calories that day."
She acknowledges that her eating habits are "far from ideal" and that her busy schedule often interferes with her ability to have proper meals and stay adequately hydrated. "I'm a very big stress head, so once I know that my schedule is full, I don't really pencil in time for the little bits and pieces that I know I need to do, like eating and drinking water. I definitely need to drink more water. It's something I need to get better at, but I'm trying!"
The Grind: A Rigorous Workout Schedule
Ripley's dedication to fitness is evident in her rigorous workout schedule, which she adheres to six days a week. Her routine includes daily cardio sessions and extensive weightlifting.
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A Glimpse into Ripley's Workout Routine
Ripley's workout routine is designed to build and maintain her strength, power, and endurance. While specific details of her routine may vary, it generally includes:
- Cardio: 20 minutes of daily cardio to improve cardiovascular health and burn calories.
- Weightlifting: 2-3 hours of weightlifting, focusing on various muscle groups.
Ripley's Instagram posts have offered glimpses into her strength training, revealing impressive feats such as rack-pulling 335 pounds and bench-pressing 185 pounds, which is more than her body weight.
Arm Workout with Sheamus
Ripley joined fellow WWE star Sheamus on his Celtic Warrior Workouts YouTube channel to demonstrate a grueling arm workout. The workout featured supersets in a pyramid style, with descending reps and ascending weights. This type of training is known to improve the strength, size, and endurance of the targeted muscle group.
The arm workout included exercises such as:
- Seated dumbbell biceps curls
- Triceps pushdowns
- Overhead cable triceps extensions
- Skull crushers
- Horizontal triceps presses
- Biceps hammer curls
- Cable pulldowns
- Bodyweight triceps dips
- Cable preacher curls
Ripley emphasized the importance of maintaining strict form during each exercise to maximize results and prevent injuries.
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Influences and Evolution of Training
Ripley's passion for lifting weights can be traced back to her time in Japan when she was 17. The intense training regimen she underwent during her three-month stay ignited her love for the gym. Upon returning to Adelaide, she sought guidance from coaches Chris and Matt Basso, who taught her how to lift weights properly. Since then, the gym has become her "happy place."
Mental Fortitude: The Key to Success
Beyond the physical aspects of her training, Ripley emphasizes the importance of mental fortitude. She encourages viewers to "stay determined" and "don't give up" when pursuing their own fitness goals. Her ability to push through challenges and maintain a positive mindset has undoubtedly contributed to her success in the demanding world of professional wrestling.
From WrestleMania to the Future
Ripley's victory at WrestleMania 37, where she defeated Asuka to become the RAW Women's Champion, marked a significant milestone in her career. Despite the physical toll of the match, she faced Asuka in a rematch the following night on Monday Night RAW, showcasing her resilience and commitment to her craft.
Ripley's dedication to training and her unwavering determination have solidified her position as a top Superstar in WWE. She embraces her role as a "brutal champion" who is ready to take on any challenger.
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