Boxers fight in weight categories and must go through a weigh-in before a bout. If you are over the allowed weight limit you will be ineligible to fight. Most boxers will ensure that they are very close to their fighting weight as a contest approaches but, if you should find that at weigh-in time you are still above the permissible weight limit, there are a few things you can do to drop weight rapidly so you can pass the weigh-in.
Step 1
Cut back on food and fluid intake for 24 hours. If you are slightly over weight, you can lose weight simply but not eating or drinking much for 24 hours before the weigh-in. Consume sips of water and small amounts of protein foods only. Once you have passed the weigh-in, eat and drink to ensure you replace the fuel and fluids you have lost during the starvation period.
Step 2
Sweat off excess weight. Water weighs around one pound per pint so you can lose weight quickly through excessive sweating and then not drinking. In the hours before the weigh-in, exercise vigorously by jogging, sparring or jumping rope, but do not replace lost fluids until after the weigh-in. This process can be made more effective by wearing plastic sacks wrapped around your limbs or using a "sauna suit" to make you sweat even more.
Although dehydration does lead to weight loss, it can also cause health problems and severe dehydration can lead to unconsciousness and death. Symptoms of severe dehydration include increased heart rate, increased respiration, decreased sweating, decreased urination, increased body temperature, extreme fatigue, muscle cramps, headaches, nausea and tingling of the limbs. If you experience any of these symptoms, you should rehydrate immediately.
Step 3
Use mild diuretics and laxatives. Consuming herbs, usually in tea form, such as dandelion and senna will encourage your body to expel excess fluid and solids which can contribute to rapid weight loss. If you choose this method you should do this the night before a fight so that the herbs are out of your system ready for when you begin eating and drinking after the weigh-in.
If, as a result of diuretic or laxative use, you experience increased heart rate, increased respiration, decreased sweating, decreased urination, increased body temperature, extreme fatigue, muscle cramps, headaches, nausea and tingling of the limbs, you may be becoming too dehydrated and should drink water as soon as possible to avoid any risks to your health.
Tips and Warnings
- Try to get as close to your fighting weight in the lead up to your bout to avoid having to lose a lot of weight rapidly. Make sure you eat and drink immediately after the weigh-in to replenish your body with essential energy, water and nutrients for your bout.
- Rapid weight loss can leave you feeling ill, tired and weak, which may impact negatively on your boxing performance.
Things You'll Need
- Jump rope
- Large plastic sacks
- Sauna suit
- Herbal diuretic and laxative teas
References
- "Training for Warriors: The Ultimate Mixed Martial Arts Workout"; Martin Rooney; 2008
- "Boxing Fitness: A Guide to Get Fighting Fit";Ian Oliver;2007
- "The Complete Guide to Sports Nutrition"; Anita Bean; 2009
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