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Training Tips: Cutting Weight |
 I often hear people talk about weight loss and pre fight cutting as if it was a great mystery. Even worse they believe anyone without a certification or degree couldn’t possibly understand it. The fact is both weight loss and prefight cutting are quite simple in practice requiring only discipline and basic knowledge.
In this article I will address only preflight cutting as it is one of the primary questions asked.
The concept of cutting has been around for a long time. As wrestlers can attest and you will find it requires a lot of water elimination. I adamantly advise you not to resort to plastic sweat suits and steam rooms as a primary method of cutting weight because of the risks associated with them. There are several ways to manipulate water and salt to induce quick weight loss. I will attempt to provide a safe and comfortable way for you to reach your goals for the scales. Much like international wrestling we often have the opportunity to weigh in 24hrs or more in advance of combat. This provides us with the opportunity to shed and reconstitute. Both need to be achieved safely and intelligently.
Simple Water Manipulation
The simplest and most effective way to begin the weight cutting process is to Greatly minimize or even to stop fluid intake 24 hrs before combat. Your body is constantly losing fluid by various elimination processes. We constantly shed water weather asleep or awake. If we do not replace this water we loose weight. Obviously this is not long term weight loss and is of no use to someone dieting to loose body fat. I personally like this because it is safer than expelling water in unsafe ways and is much less taxing on the body. My fighters typically loose 5 pounds in a day just not drinking. This is without preloading or salt manipulation. With salt manipulation and preloading it can easily be 7-9 pounds. When performing this exercise I recommend no more than 24 hrs without fluid for safety sake. Start your restriction a maximum of 24 hrs prior to your weigh in. The pattern below includes salt manipulation and preloading that will maximize weight loss those last 24 hrs.
1. 5 days prior drink at least 1 to 1.5 gallons of water increase sodium
2. 4 days prior drink at least 1 to 1.5 gallons of water increase sodium
3. 3 days prior increase to 2 gallons of water normal sodium intake
4. 2 days prior decrease water to ¾ to 1 gallon and cut sodium as completely as possible
5. Day before weigh in cut all fluids and foods for 24 hrs
Increasing sodium is not a license to loose your mind and consume McDonalds French fries. A small amount of salt on your meals will do the trick. It takes very little salt to trigger a response from your body. We are assuming a clean diet for a minimum of 8-10 weeks prior to the contest. Individuals all react differently. This method may or may not be the most effective for you. A trial run is best to see how your body responds do not wait till fight week to test this method.
Although I discourage it for most fighters, sweating may be necessary to achieve your fight weight. But again remember loosing more than 8-10 pounds in water manipulation will likely have you suffering from performance degradation.
There are plenty of ways to sweat but because I do not work my fighters the week before a fight (another article) that will not be a recommended method.
I know athletes use plastic suits to sweat and they also use heavy clothing. Nothing I say here is going to change that. That being said I implore you to be careful! Yes People die using these methods. Not a large percentage but one is way too many.
Better options would be a sauna or hot shower at the gym. No don’t stand under the shower just stand in the steam. A dry sauna will work the best as temperatures are highest. Time spent in the sauna or hot showers should be at small 15 minute intervals to check weight loss. Remember to check your weight prior to entering the sweat box to monitor weight loss as all scales are not the same.
Athletes have also been known to use harsh laxatives prior to a contest or weigh in. Their goal is to lose weight by emptying the bowels the day before the weigh in. This is another method that requires common sense. It can be a bit uncomfortable but generally does not affect performance. I recommend staying away from harsh laxatives all together. If you decide to use this method use a natural bowel stimulant like Psylium Husk. I do not recommend this method but it has been used as a viable method of loosing up to 5 more pounds.
Reconstitution
The biggest mistake fighters often make is during reconstitution. For some reason they think eating is the answer. We lost water so the most important factor for reconstitution is? Yep you guessed it. WATER!
Resist the temptation to leave the weigh in and slam a big greasy hamburger and fries. Eat small meals as often as an hour apart. Honestly constant slow eating is best. Your body can only digest and absorb nutrients so fast.
If you eat right you can do so right up till 3 or 4 hrs before your fight. If you have been eating clean you can pick up eating the same foods, wheat pasta, brown rice, lean meats, veggies. Be careful with the fruits so you do not end up in the bathroom.
And of course I said the magic word is? Water! Lets drink water. Start drinking immediately after the weigh in and drink drink drink! Now listen! This is essential keep drinking until you are peeing clear. My fighters will consume up to 3 gallons of water before this happens. And it has to happen to avoid cramping in the ring. Not soda, Not Gatorade. Water trust me on this. Water is the answer, Water Water Water.
You can contact Neil here .
Neil C Kirby
CFT II / ISSA
Owner MMANIMAL Strength and Conditioning
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