Simply put, weight cutting sucks. Count on me, I have not learned these weight cutting tips by simply finding them on the net. I’ve obtained these techniques through trial and error… which were not the most fun experiences I’ve gone through.
However, if you want to succeed in Muay Thai, MMA or any type of combat sport, chances are you will need to do it at during some point in your career. Listed here are the most effective weight cutting ideas I’ve gotten via my fight career:
My Best 15 Weight Cutting Technique.
# 1 – Prepare Emotionally.
Before you go through the stress of cutting weight you should get your thoughts right. It’s not going to be easy and will to be the most fun thing in the world. Obvious right?
You need to be ready to make sacrifices in order to make weight whether it’s for Muay Thai, MMA, boxing or wrestling. Be ready to go training sessions feeling worn down and be ready to have days where you feel like your stomach is eating itself. It’s the nature of the beast. If you thinking of going after a Muay Thai lifestyle, you much better get used to it!
# 2 – Set Weight Goals.
The most obvious objective is to get to whatever weight you are fighting at. Besides that there are still particular goals you should establish on your own in order to hold on yourself liable. I personally like to specify (and jot down) daily training objectives and nutrition objectives throughout my weight cut so in this manner I hold myself responsible.
For instance, one of the most prominent goals I find myself writing regularly is: Train hard today although you are only consuming 1,500 gram calories.
# 3 – Offer Yourself Enough Time To Cut.
This is where a lot of people make a substantial mistake. If you try to cut 20lbs in a week you will certainly hurt your body, stress out your mind and not be fresh going into the ring (or cage).
I personally provide myself a minimum of 3 weeks to diet and get down to a comfortable weight prior to I do start cutting water weight. It can easily vary however. I know men who begin making bigger cuts 6 weeks out and I have actually made comfortable cuts only 2 weeks out. It’s all based on exactly how your body processes the food and reacts to the diet.
# 4 – Write Out A Grocery List.
You can’t expect to consume a healthy and clean diet without doing the correct type of meals shopping. Compose a list of the meals you need for the weight cut (poultry, green spinach, dried out fruits, nuts and many more) and ensure you have at the very least a couple days worth, maybe even a weeks worth in your kitchen and refrigerator.
# 5 – Consume REAL Foods.
Throw out those gross Frozen Dinners. Hell, they should not even be a part of your eating habits! Try to eat natural, healthy, organic foods as long as feasible since it will make a distinction in how you train and how you feel. It can be pricey though. However if you have to purchase, the one type of food you shouldn’t make sacrifices on is one the meats!
# 6 – Plan Out Weekly Meal Plans.
Preparing out your dishes is going to make a big difference to whether you will really get to your target weight. If you don’t have a strategy you will deviate from your healthy and balanced eating habits more often than not. Create a weekly meal strategy and stay with it!
# 7 – Limit Calories.
Duh. Most days I consume about 5,000 gram calories when I’m not concerned about reducing my weight. When weight cutting times comes then my calories fall anywhere from 1,200-1,800 depending on the day and the types of training I do.
# 8 – Limit Carbs, Specifically In the evening.
Limit the carbs but do not take them out totally! Carbs are the main source of energy you need to exercise and without them you will feel like shit. That being stated you can’t be consuming as many noodles, grains and breads as you usually would, specifically at night. For breakfast and lunch time of course you can have a piece of bread or an apple, but when it comes to supper time, attempt not to consume any kind of carbs.
# 9 – Stay Disciplined and Do not Cheat!
You are disciplined in your Muay Thai so you bet your ass you can be disciplined with your weight cutting diet plan too. Stay persistent, focused and keep your end objective in mind.
# 10 – I Lied, You Are Able To Cheat Occasionally
OK, I guess you can easily cheat now and again, however do not go overboard! If your around your target weight and you feel like having a bigger dish than normal, then go on and have one. Do not make it a HUGE unhealthy meal and still ensure it’s portioned. Additionally try your best to have it before an exercise so by doing this you can easily still burn it off!
# 11 – Train Hard!
One of the most important weight cutting tips. Even though you do not have as much food in your body you still should stay focused and press yourself during training. Don’t be a wimp. This is where your mental strength and durability enters play.
# 12 – Test Drive The Weight Cut Diet plan.
Just like you practice throwing head kicks you have to practice your weight cutting diet too. When you don’t have a fight prepared it doesn’t mean you should be eating like crap and completely disregard what you put into your body. You must take a week or 2 (or more) to test drive a weight cutting plan to see how you feel, how much your weight drops and what sort of meals operate best for you.
#13 – Test Drive Cutting Your Water Weight.
You need to test drive cutting water weight too. I know it’s not enjoyable, but it’s a great deal much less enjoyable putting on a sweat suit after weighing in a couple pounds over and having to run on a treadmill to sweat it off while every one else is drinking and eating… it’s not a good feeling.
# 14 – Know How To Rehydrate After Weigh-Ins.
The hard part is done and now you need to resupply your body along with the liquids and nutrients it requires. Do not just go shoving meals down your mouth because your body won’t have the ability to process it. First thing you should do is drink tons of fluids (coconut water, pedialyte, smart water etc.) and then start chewing on little snacks for an hour or two. After your tummy processes the snacks, you can have a nice, filling supper. My favorite is typically a sweet potato, chicken, green spinach and some brown rice.
# 15 – Award Yourself!
The most essential weight cutting tip!
Win lose or draw you experienced hell to make weight and had the balls to step into the ring and fight a tough opponent. Do yourself a favor and give yourself a reward! Eat a massive steak, munch out at an all you can eat buffet, order some buffalo chicken wings… I usually monster a box of Oreos!