tips for droping weight

i know theres been loads of pages on this but has anyone got good tips for losing 5kg in 7 weeks so that u stay fit and don't become weak

A few threads on this. Water loading the last week is something I think is good and seems to widley percieved the same. How exactly it is done is more of the debate I think.

Other than that you are basically gonna have to be more catabolic than anabolic and that means depletion of energy. The trick is to deplete it as little as possible I think.

That isn't crazy amounts to drop so I think. If you are training hard and eating healthy you are likey to come down a little and water loading should help you for the rest.

This is a great thing I found a while ago, you put in your weight, height, age, current weight and desired weight. It then works out what you need to do;

http://nutrition.about.com/library/bl_nutrition_guide_men.htm

Gary hope you get the weight off as i need to put it on lol
mark how much water per day the week before as i have a fighter
that i have to get to loss about 3 kgs

chers
craig t

lol craig

its not for me one of my fighters! i know different ways but was wondering if any experienced fighters had any other ways

I'm no fighter, but I am a woman, so I know a bit about panicked weight-loss ;p I'd give this website a try: www.weightlossresources.co.uk. Admittedly it might be more suited to women as it requires you to keep a food diary, but you tell it what your weight is, what weight you want to be and how much you want to lose per week. It then tells you how many calories you can have per day (and can factor in various forms of exercise), and modifies this regularly in line with your current weight. It has a huge online database of foods with all their nutritional information attached, so you can keep track of how many calories you consume and how many you burn off, and proportions of carbohydrates and protiens etc. I'm finding it very helpful, and you can do a free 3-day trial to see how you find it without signing up.

Sarah x

hi mark
what do you mean when you say water loading??
and how would you recommend to do it??
anyone else as well??

Damn, just lost it... I think I hit Ctrl with something by accident and the window disapeared LOL

Water loading. I am no expert with it and my experience is minimal but I was told how to do it by someone I trust.

I only water loaded for my last fight but making weight was the easiest its ever been.

I was told to drink a little more than normal for a week before the weigh-in. Now consider I drink alot to start with.

My daily water intake, not including exercise days, is about .5oz per lbs of body weight.

Thats a great number to start from and to aim to. When you do that for awhile and start to feel what its like to be hydrated, you start to know how to ajust for how much you train etc (many people can't tell the difference between hunger and thirst (when you do notice thirst you are dehydrated for most people-I'm talking just thirst). Once you get a feel then you ajust for your self and for how much you work out or how hot a day it was....

Anyway so with that amount + working out + a little extra I drank 4liters a day for a week.

I'll add I would strongly suggest adding one to two pinches of unrefined sea salt per liter. I do this for ALL my water. Demineralized water robs minerals from your body (water in nature has minerals in it). I sure as hell wouldn't drink any tap water (I don't even like bathing in it)

So water loading is loading up on water... day of weigh-in you don't drink, or don't drinkn much and it suppose to help.

I only did it the once but worked great.

For interest sake last fight I weighed in at 147 (146 actually, I was under)

So on a no exercise, regular day, I would try to drink about 75oz of water a day (for 150lbs). Thats about 2.3 liters I think.

I was a little over that so around 2.5 liters before exercise. With exercise easily 3+. So I added less than a liter.

My experience here is small though but this way takes into consideration health as well as just dropping weight. Its not crazy amounts of water either..

i get it .... but how does it work exactly ?

Not sure. I think you drink too much and your body gets use to trying to get rid of. Then as its trying to get rid of you don't drinkn it. Not really sure but that kind of makes sense to me :)

kinda makes sense , thought it may be along those lines.......... bring on the water

After you use this method, have you got any idea how long it takes for your body to get back to normal?

Permanent weight loss or just short term? For permanent weight loss you should reckon at losing about 1 - 2lb/0.5 - 1kg a week tops. I've lost 16 kg since January by making a few small changes to my diet and increasing the amount of exercise I get. I do 2 sessions a week at Bad Company (the normal open training sessions we do on Wednesdays and Fridays) and when I have time go for a 4 - 8 mile bike ride on Sundays. My job involves mostly sitting at a desk so I have to get the exercise somewhere else. Foodwise, the rules I'm following are:

• No alcohol (except on special occasions; about twice a month max)


• No chocolate (so I had a massive chocolate high over Easter)
  
• No blocks of cheese. I'll buy grated cheese and stuff with cheese in, but no big blocks of cheddar or whatever


• No eating between meals (I'll have a cup of coffee (strong white, no sugar) or a glass of water instead)


• Nothing baked with pastry (eg pies, pasties, stuff en croute or cakes)

On a working day I'll have:

• Breakfast (at work): coffee and either a couple of biscuits or a cereal bar


• Lunch: sandwich, bag of crisps, can of drink (usually something like diet Coke)


• Dinner: a decent meal of some kind. Last night was southern fried chicken with peas & baked potatoes. On Thursday I had a steak and mushroom curry with homemade chapatties

At weekends I tend to get up later so I have toast, cereal and coffee as a brunch and then the same kind of dinner that I'd have during the week. I know the biggest things to watch out for with this are the amount of salt and sugar ("low fat" food often has loads of either) and making sure there's plenty of fruit and veg. It's easy enough to add some fresh mushrooms to pasta or stir in some sweetcorn into a curry.

There's no real secrets. It's just a reasonably healthy and balanced diet with plenty of exercise. The occasional lapse is OK as I'm planning on doing this for most of the year because I want to do my first (non interclub) fight in December. Chances is are this will probably be a permanent change to my eating habits. There's a lot of strange plans about (my particularly dislike is of something called "the Mayo Clinic Diet" which has nothing to do with the Mayo Clinic, as they say themselves) but all you have to do is make sure you get all the right nutrients and reduce the calories (but not too much that the body thinks it's starving and hangs on to it). I'm probably getting around 2000 calories a day which is what a lot of places recommend for controlled weight loss.

# Breakfast (at work): coffee and either a couple of biscuits or a cereal bar

# Lunch: sandwich, bag of crisps, can of drink (usually something like diet Coke)

these are displacement foods-meaning they';ll take more out of you than they put in

coffee, crisps, pop (especially diet!), cereal bar, biscuits-if this is an improvement-awesome. If thats what you want, great. But I certainly wouldn't recommend eating those foods for anything other than pleasure.

A couple weeks back i had to lose 3.5-4 kgs in 2 weeks. I done it quite comfortably by running and training twice a day. The key i think is long slow exercises. For me i ran for an hour every morning and trained everynight for an hour +. I didn't drink much during training because i wanted to monitor my weight but training at a low intensity i didn't need to drink.

Also eating right is vital. I was on the tuna, rice, dry chicken etc diet and it worked fine for me. What made it hard for me was my family eating KFC, fish n chips, chinese and stuff like that in front of me lol.

By the way im 57kg if that makes any difference?!?!?

i think the best way is to lose it over a few weeks (if your cutting weight for a fight) water loadings cool for losing couple of kilo in a fortnight.

just watch what your eating.
when i'm getting to weight for a fight my diet is usually
6.30 two weetabix
10.00 low fat yoghurt some fruit (banana, grapes or an apple) and a chocolate biscuit (to ease the requirement for a fix lol)
13.00 half a chicken breast (no skin) or pasta (salmon with a lo fat dressing or quarter of lo fat smoked sausage with lo fat sauce)
16.00 biscuit and a cup of tea
21.00 something light i.e a sandwich (not ideal time for eating but i cant train after eating anything heavy after 13.30)
all washed down with copious amounts of water

gets a bit tedious but it works for me

(for sports with LONG intervals between weigh-in and competition):
For those athletes who have some time between weigh-in and competition
(i.e. 24 hours), using a proper weight-cutting (depletion) and
rehydration/recovery strategy can allow you to compete at a weight much
higher than the actual upper weight limit of your weight class. If you’ve ever
seen 2 athletes in the same weight class squaring off on competition day and
one looks at least 10-15 lbs bigger and stronger than the other, it’s likely the
bigger-looking athlete depleted himself for weigh-in, made the weight class,
and then used the 24 hours between weigh-in and competition to refill with
water, energy, and nutrients. This allowed him to weigh in at the upper limit of
his weight class (198lbs for example), yet weight as much as 210-215lbs during
competition. Of course, outweighing an opponent who’s equally well-trained
is a decided advantage. So here’s how to seize this advantage.

What To Do Leading Up To Weigh-In:
Water Intake, Salt Intake, and Dropping Water Weight
First, 5 days out from the weigh-in, begin drinking 2-3 gallons of
water a day and salting your food more than usual. Next, with 2
days out, begin cutting back on your water and salt. On this 2nd
day drink only 1 gallon of water and eat no extra salt
whatsoever. On the last day, drink no water at all until weigh in.
Also, eliminate both extra salt and stay away from salty foods.
The logic behind this manipulation is that the initial huge amount
of water and salt intake will stimulate the body to urinate often in
order to maintain an appropriate water balance. This is good as
you’ll soon be cutting back on your water intake and salt intake
dramatically – before your body has a chance to reduce urine
volume. What this means is that you get rid of more water than
you’re taking in and you’ll drop a significant amount of water
weight.
Herbal Diuretics and Dropping Water Weight
On the day you begin your excess water intake (5 days out from
the competition), begin to stimulate water loss by taking a mild
diuretic like dandelion root. Diuretics stimulate the kidneys to
excrete more water than normal, leading to body water losses.
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Since dandelion root is a natural, gentle diuretic that slowly
removes small amounts of water from the spaces outside of your
cells, it’s probably the safest diuretic, reducing water weight and
total body weight without side effects (as long as you start out
well-hydrated before taking it). Continue taking your herbal
diuretic until weigh-in.
Carbohydrate Intake and Weight
Beginning 5 days out from weigh-ins, cut back on carbohydrate
intake. Reduce the amount of fruits, complex carbohydrates,
and sugars in your diet while increasing your protein and fat
inake. As each gram of carbohydrate holds around 3-4 times its
weight in water, by reducing carbohydrate intake you can
reduce both the amount of carbohydrate weight in your body
as well as the amount of water weight in your body.
Fiber and GI Waste
As your GI tract can contain both feces and partially digested
food, you can typically lose a pound or two of non-functional
weight with the ingestion of extra fiber. Adding a tablespoon of
ground flax seeds to each of your feedings can increase your
fiber intake and stimulate defecation, expelling extra materials
from your GI tract. Start this 5 days out from weigh-in’s and use
up until you weigh-in.
Laxatives and GI Waste
If more GI waste needs to be cleared, the use of a mild laxative
can help. Several laxative tea mixtures are available to gently
stimulate your GI to expel feces and waste. Begin taking your
laxative about 2 days out from your weigh-in (when you start to
cut back on water intake). But be careful, use only mild
laxatives. The use of strong laxatives or the abuse of laxatives
can lead to a diarrhea that persists until competition day. So
stick with the fiber and if you’re still not regular, add in some
laxative teas.
What To Do After Weigh-In:
As this process leading to weigh-in will induce weight loss, nonlife
threatening dehydration, and a low energy state, as soon as
the weigh-in has been completed, it’s time to begin the process
of refueling and rehydrating.
Don’t make the mistake that many athletes do and begin to pig
out! Large feedings cause slow gastric emptying and this means
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you’ll ruin your chances of proper rehydration and refueling.
Instead of pigging out, here’s what to do.
First, stop your diuretic and laxative intake. Next, eat a small
amount of food every hour or two leading up to the
competition. Your feedings should consist of 8-10oz of fluid
(usually a glucose electrolyte beverage such as Gatorade is a
good choice and a better choice than water; Biotest Surge is
also a good choice and better than water). The electrolytes
and carbohydrates in these drinks accelerate rehydration and
carbohydrate storage. By doing this, you should be able to
replenish your water reserves by about 500ml-600ml (1.1lb) per
hour.
During this time, you should also have some complex
carbohydrates (such as a small baked potato or yam) and
protein (protein supplements, perhaps added to your glucose
electrolyte drink, or animal protein). These will help restore
energy status AND help your body hang onto that fluid you’re
giving it.
Continue this strategy until competition, having your last feeding
about 2 hours prior to competition. At this point, you should be
10-15lbs heavier with full muscles and lots of strength and
energy.
Step 4: Record and Evaluate
As with the outcome-based strategies discussed in Chapter 9, it’s critical to
experiment, measure, and adjust. Not everyone will respond the same way to
the strategies laid out above. So it’s critical that you follow the plan, measure
your outcomes, and adjust – if necessary.
And a dry run might also be necessary. Many of our athletes will actually
practice these weight manipulation techniques during the pre-season or
during less-important competitions; just to see how their bodies respond. This
way, if the response is unfavorable and they don’t compete well, they can
alter their strategy for next time, a time when it does matter. The last thing you
want to do is try out a weight manipulation strategy for the first time when
competing for a national championship!
In the end, in grappling sports, where body weight is a critical part of the
competition, it’s impossible to avoid concern about making weight. Some
health experts (doctors, nutritionists, etc) who don’t understand grappling
sports often suggest that all weight cutting strategies are bad and athletes
88
should just compete at their natural body weight. While this is good health
advice, it doesn’t always fit the demands of the sport. After all, there are
times when a grappler simply needs to drop a bit of water (or other) weight
quickly for an event. Therefore, this chapter was designed to show you the
safest and most effective ways of doing so.

Hey guys,

In the boat where I have to cut from about 78 down to 73 in 3 weeks. Usually I water load the last week and then limit myself to one glass of water on weigh in day (night before). This cuts me 3-5 kgs depending how hard I go.

I like the idea of just eating smarter prior to the fight and going for long distance training and running instead of sprints.

My problem with this logic is as follows: in the last few weeks especially you want short sharp sprint work as well as a taper. The long distance theory is at odds with this though?

what's a good mix to have?

I think the water loading is based on overloading the body with water on the week of the fight when the training is tapering down so Monday 5 litres water, Tues 5 litres, Wed 5 litres, Thurs 3 litres, Fri 1 litre, Sat no water, weigh in then rehydrate (IV drip if you can get hold of one :))
This technique is quite popular among MMA guys and has proven to work.

Other weight loss tips like no carbs after 5pm, dont mix carbs and protein in one meal, no sauces on food (they have loads of sugar in them esp low fat ones which will cause sugar spikes and induce cravings) and try to have an oat based cereal rather than one from wheat as it is a slow buring carb and will give the body energy throughout the day.

Best one ive found is black coffee, grapefruit and asprin. Not sure why it works so well but does the trick.

But if your training hard then dropping 4-5kilos in a few weeks wont be difficult.

I have been loosing weight now since nov 2006. At that time I weighed in at 144kgs. I had not trained for several years for many reasons but finally got back to it and started at my local KB club. By the following april I had lost alot and got down to 114kgs for my return fight FC rules. I lost and after this realised FC was not what I wanted to do and went over to Thai but having to travel along way to train. It was worth it the club is great and the weight started to drop of. By novemebr last year I got down to 106kg for my first interclub. Then I go injured.

anyway I have just started a new diet as earlier on in the week after eating to late and then training with Jay Woodham I ended up chucking up my diner on hte way home. Not good.

So I have changed a few things.

Breakfast (after morning run) 3 wheatabix and a banana with skimmed milk.

about 11am some fruit

Lunch/diner Rice, Turkey or Chicken and a tomato based sause with blened veg. My own recipe. Lots of it.

3PM A sports drink and 3 jaffa cakes. Also a banana.

If I am not training I will have a light snack in the evening but if I am not training at the gym I will run in the evening.

Works for me

Big C

Hi!

I've a book being publsihed in January on how to cut bodyfat, which is what so many diets don't do - they cut 'weight' instead! You end up losing lean tissue...

My book is about how to get lighter by losing fat without losing the muscle - and keeping it off!

I've just been refining the techniques on myself and have lost 12kg in 12weeks...and am aiming for 14kg in 14 weeks.

And I have been smashing my fitness, power and strength tests along the way.

The trick is to get the body to burn fat, combined with the right nutrition. I'm actually eating a far higher volume of food too. The application of the techniques have been surprisingly simple...

In January the book will come out...should have a few of the answers for you!

Smiler

Hi!

I've a book being publsihed in January on how to cut bodyfat, which is what so many diets don't do - they cut 'weight' instead! You end up losing lean tissue...

My book is about how to get lighter by losing fat without losing the muscle - and keeping it off!

I've just been refining the techniques on myself and have lost 12kg in 12weeks...and am aiming for 14kg in 14 weeks.

And I have been smashing my fitness, power and strength tests along the way.

The trick is to get the body to burn fat, combined with the right nutrition. I'm actually eating a far higher volume of food too. The application of the techniques have been surprisingly simple...

In January the book will come out...should have a few of the answers for you!

Smiler

Sounds good Gary, Best of lcuk with it!

Thats sounds great Gary I will be there first in the que.

Big Col

eat at a dodgy snackbar food poisioning always good for a bit weightloss:)

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If you want to lose body fat in a healthy way, gentle morning jogs (65% max heart rate) for no less than 50-60 mins will do wonders! Your body works aerobically at lower intensities and is able to start using fat stores sooner than if you were working at high intensity.

Another really simple thing to do is switch your eating times around.

Eat the largest meal of the day in the morning and then a smaller meal for lunch, a snack before training (handful of nuts or a banana) and then a small meal consisting mainly of protein but you do actually need to eat some carbs with the protein (bit of brown rice). The carbs allow the body to absorb the protein which is extremely important after a tough session in the gym because of all the muscle fiber damage you've caused (it rebuild them stronger).
Plenty of green tea flushes away toxins built up from lots of training but it also helps the body to burn fat, as does coffee (but try not to have too much coffee, or you'll be dehydrated!!)

Other than that, stay away from saturated fat and as previously mentioned by others, work out how many calories you use in a day (probably about 3000 if you're training), and eat less than that figure!! Simple!

The long and steady morning runs will boost your aerobic fitness but in doing so it compromises anaerobic explosiveness which we need. I agree though that a steady run for an hour in the morning on an empty stomach does eat through the fat stores quite nicely.

Sorry, just read your first post now.

Yeah, it's seems as though it's a fine balance between building anaerobic fitness and using aerobic work as part of a routine.

I've just read an interesting article about this and it suggests that you should keep the anaerobic and aerobic work separate because the adaptations your body makes after doing something like pad work would be cancelled out by a long distance run straight after. The signals sent to the appropriate muscle fibres after pad work could be blocked by aerobic work which is going to affect your explosive power.

I think that you could probably get away with a run in the morning and the pad work at night without them affecting one another, but it is a fine balance.

I know Tyson isn't a Thai Boxer (so no body kicks from him!), but his explosive power was undeniable and he incorporated a 3 mile run in the morning and a 60 minute cycle in the early evening as a daily routine. It worked for him but everyone's different! :-)