This plan is simple but not easy. There is a difference between losing weight and cutting weight. When you lose weight, it pertains to the process of removing bodyfat over a longer period of time. 1 kg or 2lbs of fat is a good amount to target per week. However cutting weight is all about losing a larger amount of total body weight, over a short period of time (5 kgs or 12 lbs in 24hrs). This is a 5 day-4 step program to cut a minimum of 5kgs or 11lbs of body-weight.
This is an advanced level dehydration technique. It is intended to be used to make a specific weight for a competition and rehydrate after the weight is made. Please limit the amount of weight cut during the final 24 hrs to 8kgs or 17.5 lbs. You need to follow a strict diet in the months that precede the cut. Eat lean proteins, fruits and vegetables for months leading up to the weigh in.
Begin 5 days before the weigh in. Increase your water consumption to 7.5L or 2 gallons of distilled water per day for 3 days (distilled water has been shown to help eliminate toxics and pull excess nutrients out of the body making the weight cut easier). On the 4th day, drop to 3.75L or 1 gallon of distilled water. During these four days eliminate starches for your diet. Focus on lean proteins such as fish, chicken, lean red meat with green vegetables.
24hrs before the weigh in is when you stop all consumption of food and water. Your body will begin to flush itself out. You have fully hydrated yourself and now your body will continue to rid itself of water.
Now the morning of the weigh in check your weight. If you still have not made weight, it is time to hit the sauna or hot bath. Before the cardio apply Albolene (a make up remover, which will open up your pores for a better sweat) and put on a plastic suit or sweat pants and a hoodie sweater. Do about 10-15 minutes of light cardio before the sauna, just enough to work up a light sweat and increase your body temperature. After you’ve done this, you’re now prepared to sit in the sauna.
Another option is the hot salt bath. The salt bath is faster method of pulling water out of the body. It is slightly more painful, but in my opinion is more effective and less taxing on the body.
Preparing the hot salt bath:
1. Begin by filling a bathtub with hot water.
2. The water should be hot but not scalding. It should be tolerable to the touch.
3. Add 250 grams of Epsom salt into the water. Epsom salt will help open your skin pores to increase the ability to sweat. (Continuing adding salt and hot water to the bath water to maintain the temperature of the bath)
4. Ease your way into the water and begin with 8 minute in the bath. Get out after 8 minutes and wrap yourself in towels to keep your body warm.
5. Rest for a maximum of 2 minutes and repeat the 8 minute cycle. Weigh yourself after a few rounds and repeat until you reach your target weight.
This is the tough. When you have no food or water in your system, losing the last few pounds or kilos is very hard. This process takes a high level of mental toughness to get to your goal weight. Going through a weight cut is difficult but it will make you mentally strong and help you condition your mind for enduring pain.
Now that you have made weight, you need to begin the rehydration process. This is where many athletes make massive mistakes. Your stomach has been through months of limited food and is very sensitive. I know it’s gonna be tempting to eat all of your favorite foods in one sitting. But don’t do it. The hard part is done however you still need to compete the very next day, and how you re-fuel your body will affect your performance. Remember that.
Begin with small amounts of water and a electrolyte rich carbohydrate drink.
It would be best to have a medical professional to administer the IV procedure, however it is often difficult to find one. Self administration is an option, however not recommended. Find a qualified medical professional to help with the process. If you’re overseas, the internet is a good place to look up medical professionals. Use an IV solution with electrolytes, vitamins and saline- not just saline. It will help with the recovery. If no IV is available, it’s ok to hydrate without one but it will not be as effective.
After hydrating for an hour, slowly begin to eat high quality food. The food should be similar to the diet you have been following but just add high fiber carbohydrates such as sweet potatoes, oats and fruits. Eating foods high in sugar and white flour will upset your stomach and prevent proper rehydration. The last thing you need is to have an upset stomach on one of the biggest days in your life.
Carb loading is not needed. Many think they need to carb load to maximize performance. However carb loading is used for endurance sports, where the event duration can last for many hours. The typical combat event lasts for 15-25 minutes.
Eat foods that make you feel good and perform to the best of your ability. There will be plenty of time after the competition to indulge. Remember, you are fueling your body for battle. Give yourself the best fuel possible, do your best and good luck.