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<ul class="summary-list"><li>It all went wrong for <keyword id="12528272" type="UNKNOWN" weightage="60" keywordseo="marc-diakiese" source="Orion">Marc Diakiese</keyword> during his <keyword id="11922275" type="UNKNOWN" weightage="60" keywordseo="ufc" source="Orion">UFC</keyword> defeat Saturday to <keyword id="12528271" type="UNKNOWN" weightage="60" keywordseo="rafael-alves" source="Orion">Rafael Alves</keyword>.</li><li>He got kicked in the groin, hit with a flying knee, and submitted within two minutes.</li></ul>Marc Diakiese got kicked flush in the groin, hit with a flying knee, and submitted in a wild <a href="https://www.insider.com/category/ufc" target="_blank" rel="noopener">UFC</a> fight that lasted less than two minutes Saturday inside the Apex facility in Las Vegas.The 28-year-old Diakiese entered the Octagon looking to rebound from his three-round decision loss to Rafael Fiziev last year, but suffered a more brutal beating against Alves this weekend.It looked like he was ready to knock Rafael Alves' block off when the introductions were being made on the preliminary card which was broadcast on ESPN+.Alves faked a fist bump moments after the opening bell and eventually kicked Diakiese where it hurts.The referee Mark Smith warned Alves, who improved his accuracy enough to start pumping heavy shots at Diakiese.Alves landed a left hook, a flying knee, and before Diakese could recover, he got tied up in a guillotine choke and lost the fight.Watch the finishing sequence right here:Victory advanced Alves' pro <a href="https://www.insider.com/category/mma" target="_blank" rel="noopener">MMA</a> record to 20 wins (seven knockouts, eight submissions, and five decisions) against 10 losses.Elsewhere on the card, Joel Alves destroyed Thiago Moises with elbows and punches, knockout artist Khaos Williams added another highlight to his reel against Miguel Baeza, and Felicia Spencer scored a late finish over Leah Letson.In the main event, Max Holloway eked a five-round war against Yair Rodriguez.

A UFC fighter got kicked flush in the groin, hit with a flying knee, and submitted in a wild 2 minutes

<ul class="summary-list"><li>Chaos unfolded Saturday at a UFC event in Las Vegas.</li><li>A referee deducted a point from fast-rising prospect Nurullo Aliev for biting.</li></ul>LAS VEGAS — Chaos ensued at a UFC event Saturday as referee Mark Smith deducted a point from lightweight fighter, Nurullo Aliev, for allegedly biting his opponent.It was a decision Aliev protested as he claimed, instead, that Rafael Alves had fish-hooked him.Fish hooking is a technique in which a fighter puts their fingers in an opponent's mouth, and pulls them away from the body. It is an outlawed move in mixed martial arts.It all went down in the first round of the first fight during the 11-bout UFC Fight Night card held at the Apex in Las Vegas.Both fighters were on the mat, with Alves in bottom position, when the 32-year-old complained to Smith.<h2>Aliev: 'There was no bite'</h2><div type="image" title="Nurullo Aliev." height="1333" width="2000" msid="98242253" hostid="261" sizebytes="71386"></div>Though video replay at the time showed no clear evidence of biting because of the angle, Smith seemed to see bite marks on Alves' finger and duly deducted a point from Aliev.Unperturbed, Aliev dominated the very next round with his wrestling, and finished the third round by sending hammer fists into his opponent's face and body to earn a majority decision win with scores of 29-27 x 2, and 28-28."There was no bite," Aliev told Insider and other reporters backstage, after his win.With victory, Aliev advanced his pro MMA record to nine wins (two knockouts and seven decisions) and remains unbeaten.<h2>The rogue bite was one of two wild moments at the event</h2><div type="image" title="Ode Osbourne." height="1333" width="2000" msid="98242254" hostid="261" sizebytes="161306"></div>Aliev's win over Alves wasn't the only bout to see a pause in action as Ode Osbourne needed a full, five-minute time out after 130-pound opponent Charles Johnson front-kicked him on the groin.The foul caused Osbourne to writhe in agony on the floor, yet he recovered sufficiently to edge Johnson with a split decision win.A light heavyweight fight between Nikita Krylov and Ryan Spann headlined the show.UFC returns Saturday when one of the greatest fighters of all time Jon Jones returns for a heavyweight debut against Ciryl Gane in the main event of UFC 285 at the T-Mobile Arena in Las Vegas.

Chaos ensued at a UFC event as a fighter was deducted a point for biting his opponent

<ul class="summary-list"><li>Drew Dober, a lightweight UFC fighter, has chiseled six-pack abs.</li><li>He said the key to getting abs like his is being miserable.</li></ul>LAS VEGAS — The secret to getting great abdominal muscles is, according to <a href="https://www.insider.com/category/ufc" target="_blank" rel="noopener">UFC</a> lightweight fighter <a href="https://www.insider.com/category/drew-dober" target="_blank" rel="noopener">Drew Dober</a>, being miserable."Unfortunately, [the trick is] not eating," the 34-year-old told Insider ahead of his last fight, a second-round knockout win over Bobby Green at the Apex in Las Vegas."Unfortunately, [the trick is] avoiding happiness," he said with his signature smile. "I'm jacked right now, and I hate it!"So, I can't wait to put some pounds back on. But being shredded and happy seem not to coexist."If you knew only a few things about Dober, you'd know he's as chiseled as he is handsome.And though he walks through a fight week looking happy, when it's time to fight he comes armed with metaphorical hammers and views his opponents as nails.Dober is a 38-fight veteran in <a href="https://www.insider.com/category/mma" target="_blank" rel="noopener">mixed martial arts</a> and is riding a three-fight win streak because of victories in the last 12 months over Terrance McKinney, Rafael Alves, and Green.His jawline is as famous in combat sports as his abs.So, aside from being miserable, what really is the trick to getting a sweet-looking stomach like his?Insider asked two of the UFC's top strength and conditioning coaches at the company's state-of-the-art Performance Institute to find out.<h2>'A lot of crunches, a lot of planks'</h2><div type="image" title="UFC star Drew Dober." height="1502" width="2000" msid="98064344" hostid="261" sizebytes="73254"></div>"That's a tough one — Drew Dober," PI strength and conditioning coach Becky Summers said.In 2020, Dober memorably fought on the undercard of <a href="https://www.insider.com/category/conor-mcgregor" target="_blank" rel="noopener">Conor McGregor</a>'s smash-and-grab victory over Donald Cerrone. Dober impressively <a href="https://www.businessinsider.com/video-drew-dober-kod-opponent-with-nasty-ground-and-pound-2020-1" target="_blank" rel="noopener">destroyed Nasrat Haqparast with a crafty left hand, held him down with one fist, and then punched him 11 times while he lay near-defenseless</a> on the ground."If you couldn't tell by his fight style he's a go-getter," Summers told Insider. "He's all in, and all out. So I feel like that kind of comes with this lifestyle."For anyone who wants to replicate Dober's abs at home, it's "mainly about what you eat," Summer said. "Then, of course — the exercises."Summers said: "You can think of a lot of crunches, and a lot of planks."<div type="image" title="Plank exercise." height="1333" width="2000" msid="98064347" hostid="261" sizebytes="93128"></div>The key steps to planking are:<ol><li>Assume a push-up position but rest your weight on your forearms (like in the picture, above).</li><li>Straighten your body, keep your abs tight, and clench your glutes.</li><li>Hold the position for as long as you can.</li></ol><div type="image" title="Crunches exercise." height="1333" width="2000" msid="98064350" hostid="261" sizebytes="456552"></div>The key steps to crunches:<ol><li>Lie on your back (like in the picture above) and take note of hip and foot placement, with feet planted on the floor.</li><li>With your knees bent, and arms placed across your chest, lift your upper body by tightening your core. The routine should be similar to a sit up.</li><li>Hold the position for a few seconds.</li><li>Lower yourself back to starting position and repeat for 10-12 reps.</li></ol>Sit-ups are an oft-cited exercise one can drill to best show off your abs; however, Gavin Pratt, who is the director of strength and conditioning at the UFC's Performance Institute, said: "You could get abs without doing sit-ups."Is there a shortcut we hadn't heard about? "Uh," Pratt said. "Definitely not."<h2>You've still got to do strength training, Pratt said, as well as cardio</h2> "You need to do some things like squats, heavy squats," Pratt told Insider. Resistance training with exercises that target that area also works."If you want to get abs and biceps, you've got to do strength training," he said. "Strength training for a number of reasons. Obviously, it changes your lean muscle mass but in turn your body composition."This leads to a greater increase of lean muscle, Pratt said, and decreases body fat.For Pratt, there is also "a really boring answer" which is cardiovascular training.He said: "One way to think about it is — if you've got a sweater on, and you say, 'I want to see abs,' we have to lift the sweater up, right?"But that's your body fat … the sweater is your body fat. We've got to get rid of the body fat before you see that."We've all got abs, Pratt said. "Some people can see them, some people can't."So a combination of strength training, cardio, and yes, diet, are the essential ingredients for showing off the abs that we all have under our sweaters of fat.<h2>Diet, and consistency, are keys to success</h2> Summers told Insider there's math to think about, too."If we're looking at total calorie expenditure and stuff like that, we've got to kind of have that balance of, what I eat versus what I burn."The muscle groups you want to target — in this case, abdominal — should be worked three times per week "at the minimum," Summers told us. "And then, of course, five at the max, if you can."If I'm looking at MMA fighters, I'm always thinking about over-training. So if you're an MMA fighter, don't overtrain to get the abs that [Dober] has."Just, you know, keep doing what you're doing. Add a couple of exercises that are particular to that body part. And then, of course, diet."Insider told Summers about Dober's comment that the key to getting good abs is being miserable."And that's the diet part, right?" she laughed.Above all, though, be consistent."Consistency is number one," Pratt said. "There's a difference between your dedication and your motivation."Sometimes motivation can wane but the difference between professional athletes like MMA fighters and recreational gym-goers is that the fighters remain dedicated to putting in the work, regardless of whether they feel like it or not on any given day."That's what these guys and girls have. They've got the dedication to the cause because they train hard a lot of the time and you just have to keep repeating it."<h2>You can still eat donuts if you want, albeit in moderation</h2><div type="image" title="Drew Dober." height="654" width="901" msid="98064353" hostid="261" sizebytes="12720"></div>Though Dober is one of the athletes on UFC's roster who looks shredded come fight night, he does not deprive himself of sugary foods away from the Octagon.Even when you're training with a specific goal in mind, like drilling ab routines, you don't have to deprive yourselves of certain things, Dober said.It's all about being "mindful," according to Dober."I eat donuts," he said. "Just be mindful, intentional, and conscious. On a Wednesday, do we need the croissant? Or can we wait until Saturday? I think, overall, peace of mind comes from being mindful of actions."Dober is in his mid-30s and arguably has a physique that is more impressive than the one he had when he was in his 20s.Finishing, he said the key to leveling up one's fitness in their 30s is to "keep the passion, excitement, and the quest to improve, but use the intelligence you have in your 30s."I feel like the 20s are all piss and vinegar and not a lot of intelligence," he said. "I maintain the piss and vinegar and I just supplemented it with a little bit more intelligence and experience."Dober is expected to return to the UFC's Octagon against a to-be-determined opponent in April.

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