How to Cut Weight For a Fight in 5 Easy Steps

The Quickest Way to Lose Weight Fast

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If you follow this protocol you will lose a lot of weight really fast — but it’s all water.

As your body is mostly water — the quickest way to lose weight is to get rid of most of that water.

Over the course of five days, you’ll push your body into a state of dehydration. At the peak of the protocol you’ll have lost anywhere from 15-30lbs and then you’ll put it all back on in the next 24 hours.

Do NOT try to maintain your new weight — the only reason to do this is to hit a weight class target at a specific time. It is not a general purpose weight loss plan.

As soon as the weigh-in is over you will re-hydrate immediately and all of the weight you quickly lost is going to come back even quicker as your body absorbs every drop of water you give it. So — if you think you are going to follow this protocol to cut the fat off your abs — you’re out of luck. There are better, safer, and easier ways to do that that won’t make everyone around you want to kill you.

Ok, here’s the plan…

Starting five days before the fight (D Day1)

  1. Start limiting water intake. On the first day you’ll drink a lot more water than usual which will tell your body to hold onto whatever sodium it has and get rid of its potassium. You’ll start flushing out water and then as you start decreasing your intake — the increased levels of sodium proportionate to the water in your body will continue to draw water out of your cells for excretion.
    • D-5 — drink 2 gallons (7.6L) of water
    • D-4 — drink 1 gallon (3.8L) of water
    • D-3 — drink 1 gallon (3.8L) of water
    • D-2 — drink 0.5 gallons (1.89L) of water
    • D-1 — drink 0.25 gallons (0.94L or 945mL) of water
    • D Day — no water until after the weigh in.
  2. Limit carbs to less than 50g per day. Eating carbs will bring water into the body and will replace muscle glycogen. By limiting your carb intake you will continue flushing water while also depleting glycogen stores in your muscles. This is what is going to really affect your mood as your brain runs on the glucose that carbs provide.
  3. Eat proteins and fat. You have to eat — so where you are limiting carbs — replace them with high quality proteins and fats2. Lots of meat and veggies.
  4. Avoid all salt. Salt will absorb water and try to keep it in your body so the more you have in you, the harder it will be to keep the flushing going.
  5. Sweat a lot. This is where the pictures of garbage bag clad boxers sitting in saunas comes into play.I wouldn’t recommend that, but you do want to sweat out as much as you can.

    Quickest and easiest way to sweat is to take super hot baths where you submerge every part of your body (less your nose) for 10 minutes at a time.

    You sweat when it’s hot, but you sweat a lot more when its hot and humid. The bath prevents your perspiration from cooling you off so it accelerates the sweating.

    Then one to two days before the weigh-in you start sitting in the sauna as well to put the finishing touches on your rapid weight loss.

  6. A natural diurectic. If you’re getting close to the weigh-in and are still 1-2 lbs over weight, you may want to consider a diuretic like dandelion root that will help expel even more water.

And there you have it — in just five days you’ll have lost more weight than you humanly thought possible. And you’ll be a train wreck…

Dr. John Berardi of Precision Nutrition used Nate Green as a test subject to refine this super fast weight loss method for boxers and fighters. You can download the nicely summarized, step-by-step, day-by-day weight loss plan.

2nd Place — dedicatedforlif

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It may be a wrestling match, or it may be a boxing match, either way you must make weight. It’s possible that you’ve been training hard for the last 3 months for this match, but in the end the scale decides whether your match goes through or not. Those 24 hours before the match are crucial!

Make no mistake about it — the method described here for losing weight fast is all about draining your body of as much water as possible — to a point of almost severe dehydration. It has very little to do with fat loss and will leave you weaker, energy less, and cranky. You will not be pleasant to be around.

And if you take it too far — you can kill yourself. So don’t be stupid.

The practice of cutting weight before fights is a phenomenon that lives on in the boxing and fight world as boxers and fighters search for any and all advantages over their opponents. For some — it is simply to ensure the fight goes on by staying in their weight class. But to be crystal clear — losing weight this fast has no place in a healthy, sustainable lifestyle.

After the Weigh-In

If all went well and you’re still alive then immediately after the weigh-in you need to put back on the weight you lost so you get that advantage you were looking for and also so you get back all of the power, strength, and energy your deflated body no longer has.

Your body can only absorb about 1L (2.2lbs) of water every hour — so you don’t want to go over that amount. Given that you have about 13 hours before the fight — you can theoretically put back on about 28lbs (via 13L of water). However, only about 75% of that 1L you drink every hour will be retained — you’ll piss out the rest — meaning it will be closer to 22lbs that you put back on.

That takes care of the water — but you also need to replenish the glycogen in your muscles — so belly up to the buffet and start eating. Eat as many carbs (proteins and fats) as you want, but keep it healthy. Loading up on junk food isn’t a great idea.

Your body will pump all that glycogen back into your muscles filling them out. You’ll get a hell of a mood boost and suddenly feel like you can take on the world — perfect for stepping into the ring.

by Martin Rooney, MHS, PT, CSCS, NASM

Have any of you ever watched a weight class fight in which one fighter looks far bigger and heavier than the other even though they weighed exactly the same amount the day before? Have you ever wondered how an athlete can lose 10-15 pounds in one day for a weigh in and then gain it all back for the fight with no ill effects?

If you answered “yes” to the two questions above, then you are going to love this month’s article. I am going to cover the basics in the art of weight cutting for competition. If you follow the information correctly in this article, not only will your risk of complications be decreased, but your performance should go to the next level.

Over my last number of years training combat athletes, probably the biggest weakness in terms of knowledge about training had to do with their nutrition. Within the realm of this area was even less knowledge about body weight manipulation, or “cutting weight” for a fight or tournament.

I categorize cutting weight under nutrition because of how closely the two are related, but I am not talking about changing diet here. I am talking about the rapid drop in body weight and rapid weight gain before and after a weigh in for a competition.

As I stated earlier, cutting weight is an art form. This means that it takes knowledge, skill and practice. I have seen athletes have horrendous performances by cutting too much weight, cutting weight too fast, cutting weight too slow, not rehydrating correctly, and eating incorrectly after their weigh in. By the end of this article, none of these mistakes should ever happen to you.

Why Cut Weight?

Many people not involved in combative sports do not understand why someone would subject himself to water and food restriction to cut weight in the first place. I usually explain this with the example of weight classes.

What this means is that most combative sport competitions have weight limits for certain classes. Since the object of being in a certain weight class would be to be the strongest and heaviest person in that class, many athletes cut their weight down to a lower class only to add weight after the weigh in.

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