Making weight is an integral part of competitive fight sports, says world champion boxing and kickboxing coach Bill Packer. Although speed and skill are important factors, the truth is that larger fighters have an advantage over smaller fighters. If a fighter weighs in above the weight limit for the fight, that fighter is disqualified from the match. In some organizations, the match goes on. If the overweight fighter wins, he gets no credit on his record. However, if he loses, the loss is recorded.
Step 1
Maintain a healthy weight throughout the competitive season by observing a healthy diet and getting plenty of exercise. For most sport fighters, the latter is much easier than the former.
Step 2
Limit your calorie intake starting approximately one month before your scheduled fight. How many calories to cut depends on how much you need to lose. While cutting calories, make the most out of what you do take in. Eat proteins, fruits and vegetables instead of carbohydrates and sugary drinks.
Step 3
Take a multivitamin with extra vitamin C or both a multivitamin and vitamin C every day while you're cutting weight. The multivitamin helps make up for any nutrition deficiencies your weight loss diet causes. The vitamin C is vital for muscle recovery, which will become especially important as hunger makes you fatigue faster.
Step 4
Consider dehydration techniques in the final days prior to your match. Perform your regular workouts or go running in heavy sweats. When you finish your workout, drink only as much as is absolutely necessary. Although dangerous if taken to extremes, dehydration can shed several pounds of water weight over the course of a few days.
Step 5
Replenish your fluids and energy reserves immediately after making weight. Don't gorge yourself--it will make you sick and groggy during the match. Rather, sip a sports recovery drink while eating a light meal of carbohydrates and proteins.
Things You'll Need
- Medical quality scale
- Workout gear
References
- Bill Packer; boxing and kickboxing coach; Bad Company; Albuquerque, New Mexico
- Andy Brick; wrestling coach; Hillsboro, Oregon
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