Weight Loss vs Weight Cut | EXPLAINED
In this video, I explain the process a combat athlete (boxer, kickboxer, mixed martial artists, etc) undergoes in order to lose weight for a fight. I break it down into two phases, WEIGHT LOSS PHASE & WEIGHT CUT PHASE. Each phase has its own strategies in order to shed the last few pounds before weight in. I give a 200 pounds fighter example at the end of the video who follows this protocol.
DISCLAIMER: I am not a registered dietitian or a licensed medical professional so what I say in this video is not advice, this is only for informational and entertaining purposes. Consult with a healthcare professional or sports performance professional before undergoing any of the strategies described in this video.
WEIGHT LOSS PHASE
In a typical 8 week training camp the fighter will aim to lose 1% of their body weight per week. I give an example of a 200 pound fighter. 1% weight loss per week estimates to 2 pounds lost weekly. WEIGHT LOSS IS NOT LINEAR. This is a hypothetical situation some weeks a fighter may lose more or less than 1% but the trend is to average 1% weekly. The boxer should continue to do some sort of resistance training, maintain a moderate calorie deficit, and consume adequate protein. Adequate protein would be anywhere from 0.8-1g per pound of bodyweight or 1.6-2.2g per kilogram of body weight.
WEIGHT CUT PHASE
This phase is the last week, usually fight week of a fighters training camp. This is where mostly water is lost in order to make the contracted fight weight. In this video, I give a 200 pound fighter example where he loses 11 pounds in the final week utilizing some strategies. The strategies used are the following:
1) Glycogen Depletion
2) Limit Sodium Intake
3) Reduce Fiber Intake
4) Water load
5) Passive/Active Sweating
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