Marlon Vera Workout Routine and Diet Plan

By | March 5, 2024

Marlon Vera Workout Routine and Diet Plan: UFC’s bantamweight category is jam-packed with highly skillful fighters. It has always been a highly competitive category and the recent edition is no different. The fight scheduled on 10th March between Marlon Vera and Sean O’Malley is an exciting match to look forward to. 

Following the announcement of this fight, Marlon Vera better known as Chito is nudging up the curiosity in people. Most fans are looking up to this highly inspirational fighter, who never takes a day off. Marlon Vera and his workout routine is as tough as it can get. Having been inspired by the legend Kobe Bryant, Marlon Vera works intensely hard inside and outside the ring. 

So, in this post, we will dive deep into the training ethic of this UFC champ, and look into his recovery and nutritional process.

Marlon Vera Workout Routine and Diet Plan

Marlon Vera Workout Routine and Diet Plan

First, Here’s a look at Marlon Vera Body Stats-:

Height 5 Feet 8 Inches
Weight 61 Kgs
Age 31 Years
Waist 26 inches
Shoulders 34 Inches
Biceps  14 Inches

Also Read: Aljamain Sterling Workout Routine and Diet Plan


Marlon Vera Workout Routine

Marlon is a professional MMA fighter, so his workout and training routines are full of intense exercises, combat sports like boxing and Martial Arts, as well as some strength and conditioning exercises. 

Marlon is a fan of Kobe Bryant and his training ethics are inspired by him heavily. Marlon works out 7 days a week, and even on holidays, he doesn’t take a day break. He is the perfect definition of a workaholic, and it’s definitely showing through his performance inside the ring. 

Here’s a list of all the Exercises he Does-:


For Cardio, Marlon prefers conventional and effective outdoor running. He gets up around 4 am every day and goes for a long 30 min intense outdoor run for cardio, before embarking on his skill training routine, which involves practice of his fighting techniques.  This also serves as his warm-up routine, and cardio keeps him in shape by quickly burning up the calories and getting his heart rate up.  For our readers looking to lose weight, Cardio is a great way to go. And a nice 30-minute morning run is as good as it can get. 

Marlon Vera Workout Routine

Marlon Vera Workout Routine

Strength and Conditioning 

For strength and conditioning, Marlon relies on a bunch of lightweight training routines. This includes weighted lunges, squats, back crunches, Rope climbing, and other conventional gym Workouts like bench presses, chin-ups, bicep curls, and barbell Rows. 

Strength and conditioning exercises are essential for better endurance as they build more power and strength. Strength and conditioning exercises are quite important for everyone in the fitness game at any age. Firstly it builds muscles which prevents injury and makes your body strong, toned, and releases happy hormones. Continuous strength training has been linked to improved mental toughness and better emotional regulation. It also helps you with managing stress and improves cognitive ability.

So, getting a good 30 minutes of strength training is a great way to maintain long-term health.


Weight Training

Deadlifting is also a crucial part of this MMA fighter’s training routine. Often Marlon posts pictures and videos of himself deadlifting huge amounts of weight like it’s nothing.  A strong back wins the show after all. Be it in real or ring life. 

It has special significance for performing wrestling moves with ease. Deadlifting involves almost all muscle groups – core, quads, upper back, hamstrings, and Glutes. This gives a strong gripping effect during grappling so, intensive and regular weight training is a huge part of Marlon Vera Workout Plan.



Boxing skills are crucial in the career of a professional MMA fighter. So, Marlon embraces the combative side of Boxing by working with legends like Joseph Bura and other long-time successes in the game. Boxing is a major skill set for any MMA fighter. And it’s a great workout to remain fit for anybody at any age. It is known to build muscular endurance, and strength and improve motor ability alongside improving mental health, confidence, and posture. So, boxing is a huge part of Marlon Vera Workout Routine.



Grappling for Marlon involves a mix of Wrestling, Jiu-jitsu, Muay Thai, and Kickboxing. This forms one of the bases of Marlon workout Routine. These exercises are pretty intense and Marlon gets into a simulation of the ring with trained opponents to actually get a good measure of his skillset and prowess to improve himself every day. Grappling is basically about a mix of different combat sports, and is, therefore a great way to get the heart pumping, muscles stronger, and mind sharper. Grappling is a great way to lose weight for people who are not a fan of weight training or exhaustive cardio sessions. But you must add a warm-up session to prevent injury and get the most benefits. 

That’s all for Marlon Vera Workout Routine.

Also Read: Henry Cejudo Workout Routine and Diet Plan [Updated]


Marlon Vera Diet Plan

As far as diet is concerned, Marlon is of course very conscious of what goes into his body. Because he is on the road to greatness. He keeps his diet well curated with professional help so his diet is usually high in protein and consists of muscle-building foods. Steak is his favourite food while cutting weight and barbequed chicken is another staple way for Marlon to consume his protein. He is known to lead a Clean lifestyle, avoiding any toxins or alcohol. 

He usually eats lots of barbequed chicken, soup prawns, bread, noodles, beef, salads and lots of Yogurt.

Marlon Vera Diet Plan

Marlon Vera Diet Plan


Marlon keeps his recovery process in check by getting enough sleep and rest. Along with that, the Ecuadorian fighter gets lots of massages, sauna treatment, and Ice Baths. He is also known to get 90 min per week of Hyperbolic Time chamber to get the most amount of recovery and build-up. So, Recovery and reset are a big part of Marlon Vera Training routine. 

Is Marlon Vera Vegan?

No, Marlon Vera is not Vegan.

That’s all for Marlon Vera Diet Plan.

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