The UFC is the biggest MMA promotion in the world right now. The promotion has strict rules for all its fighters in terms of drug use and they are constantly tested to prevent them from using performance-enhancing drugs. If a fighter is tested positive after their matches for any kind of drug, like steroids or marijuana, they have to face strict consequences. However, despite its strict rules and standards, excessive weight loss by fighters has always been an issue in the UFC. Their methods of losing weight involve a difficult process, which either gives fighters an advantage over their competitors or makes them suffer from adverse side effects. In this article, we will tell you everything about how UFC fighters cut their weight fast.
Constant Dehydration
One study reported that 39 percent of MMA fighters choose to spend the day without drinking water in order to cut weight faster. But constant dehydration can either be a good thing or a bad thing. The key to cut weight fast and safely is to strategically manipulate water. Here’s how much water UFC fighters are advised to drink in the five days before their weigh-ins:
- 1st day – 2 gallons
- 2nd day – 1 gallon
- 3rd day – 1 gallon
- 4th day – .5 gallons
- 5th day – .25 gallons
- Weigh-in Day – No water until after weigh-in
The amount of water is gradually reduced, starting with two gallons on the first day to hardly any water in the last two days before the weigh-ins. When UFC fighters drink a lot of water early on, their bodies regulate aldosterone, a steroid hormone that conserves sodium and secretes potassium. The process is called “flushing mode.” If the fighters suddenly reduce water consumption in the middle and end of the week, their bodies will still be in flushing mode. They go to the toilet to urinate very often, despite drinking very little water. Since they excrete more fluid than they take in, they will lose weight rapidly.
Reduce Salt Intake
Sodium in salt causes our bodies to retain and absorb more water than otherwise. That’s why fighters reduce their salt intake, which helps them lose water. Ideally, UFC fighters live on a strict no-carbohydrate and no-salt meal plan.
Maintain a Nutritious Diet
Along with manipulating water and salt intake, UFC fighters must have a well-balanced and nutritious diet. While many people go through a state of starvation, others properly consume enough macro and micronutrients to achieve perfect health and weight control with peak performance. Moreover, they rely on top-rated, trusted fat burners for men to lose weight safely. Still, their carb intake should be low, around 50 grams per day. One gram of any carbohydrate typically draws 2.7 grams of water into the body, which has the counter-effect of dehydration. Thus, it is important to reduce or avoid carbohydrate consumption at all costs. Not only does it help with weight loss, but it also keeps the UFC fighter’s body in flush mode.
Keeping carbohydrate intake to a minimum also depletes muscle glycogen, which is the source of metabolic fuel for our muscles. If your glycogen levels drop, on average, you are likely to lose more than half a kilogram or 1 pound. Alternatively, UFC fighters typically consume high-quality protein to conserve energy. Instead of eating high-calorie fruits, sugar, and starches, they eat meat, eggs, or plant-based protein sources, likely lots of leafy and cruciferous vegetables.
Opt Diuretics
If UFC fighters still need to lose more water, they opt for diuretics. This is because they can help eliminate excess salt and water from the body through urination. Therefore, their side effects are usually increased urination and sodium loss, which is beneficial to the rapid weight cut for the fighters. In addition to flushing out sodium and water, diuretics have many health benefits. They help the kidneys release more sodium in the urine. Then, sodium helps remove water from the blood by reducing fluid flow through the veins and arteries, which in turn helps lower blood pressure.
Many UFC fighters use prescription diuretic medications that are in pill form and are commonly referred to as water pills. In contrast, others opt for natural diuretics, such as black cumin, hibiscus, dandelion root, ginger, parsley and caffeine.
Sweating Relentlessly
MMA fighters eliminate excessive fluids through low-intensity exercises. They avoid high-intensity workouts because they are already on a low-carbohydrate diet, which means their energy is already depleted. Instead, they do light bike riding or treadmill running. While doing this, they usually wear plastic tracksuits, so they can sweat profusely. After the workout, they take a hot shower to further stimulate sweating. Some also sit in the sauna and wear a plastic jumpsuit or layers of thermal-insulating material inside the sauna to shed a few pounds before the weigh-in.
Throughout the history of MMA, there have been two untimely deaths due to excessive weight loss. There have also been many cases where fighters became sick and had to be hospitalized, resulting in their withdrawal from their match. Since then, UFC fighters have been taking weight cuts more seriously. They are now seeking professional help from proper nutrition and fitness trainers for the weight cut journey before weigh-in.
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