Meeting the weight requirement for your class is an important part of professional fighting. After all, if you fail to make weight, you will not even be able to show off the skills that you worked so hard to perfect.
For some people, making weight means bulking up in the weeks before the fight. Others, however, choose to quickly cut weight for their pre-bout weigh-in. They then gain that weight back in the day before the fight. This could give them a huge size advantage over their opponent. Here are some tips for rapid weight loss or gain.
Losing or cutting weight is mostly about controlling your water consumption. Five days before the weigh-in, consume approximately two gallons per day. Then slowly decrease your water intake until weigh-in day. Do not drink any water that day until you step off the scale.
Drinking lots of water at first will cause you to continue peeing even after you completely stop consuming fluids. This will help you shed additional weight.
When you do drink water, considering mixing it with red superfood powder. This product assists with weight loss while also increasing your energy and brain function.
Your diet can also help you slim down. To stay in fighting shape, you cannot completely stop eating before your weigh-in. However, you should avoid sugar, starches and fruits. Your salt intake should be limited, as well.
Carbohydrates, in particular, keep water in your body. You should thus eat only 50 grams of carbs per day in the lead-up to your weigh-in. Instead, opt for quality proteins such as eggs and meat. You can also load up on cruciferous vegetables such as cauliflower and broccoli, or leafy vegetables such as spinach.
Even when you are not eating or drinking, there are things you can do to rapidly lose weight. Hot baths and trips to the sauna should help you sweat out the remaining pounds.
As weigh-in day approaches, you may also want to try natural diuretic. Dandelion root can help you shed that last bit of weight.
While most fighters lose or cut weight prior to a match, you may instead need to go up a weight class. This requires packing on the pounds in a short period of time. Of course, you need to gain muscle rather than fat.
Start by finding out exactly how many calories you burn both during training and during rest. To figure out the latter number, find an online calculator that determines your metabolic rate based on your activity level, weight, lean mass-to-fat ratio and height. This rate should help you determine how many calories to consume each day. To gain weight, you need to ingest more calories than you lose.
Aerobic exercises increase your heart rate and subsequently burn calories. You should thus skip aerobic workouts in favor of anaerobic ones that build up muscle mass. Lifting weights is a great way to increase your lean muscle. Opt for heavier weights with no more than 10 reps per set.
Changing up your diet can also help you gain weight. Increase your portion sizes so you are consuming more calories than you normally are. Your meals should consist primarily of starchy carbohydrates and healthy fats. Peanut butter, for instance, gives you plenty of energy and the calories you need for the scale. Other good options are brown rice, legumes, beans and whole-grain breads and pasta. When cooking, choose unsaturated sesame, sunflower, walnut or olive oil.
If you still struggle to gain weight, there are beverages designed specifically for this purpose. Just one of these nutrient-rich and high-protein drinks can include 500 to 1,000 calories.
As you train for your next fight, you must balance your fitness goals with your weight-loss or weight-gain plan. The above tips should help you slim down or bulk up in a healthy way so you can drop pounds for the weigh-in or make weight for the match.
Mikkie is a freelance writer from Chicago. She is also a mother of two who loves sharing her ideas on interior design, budgeting hacks, and DIY. When she’s not writing, she’s chasing the little ones or rock climbing at the local climbing gym.
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