Making the weight

[Dragn]

I've got a fight at end of August. I'm 73~74 kgs. I want to fight in the under 70kg division.

So I've got 2 months to lose 4 kgs.

Has anyone got any tips for dropping weight for a fight?

Interested in hearing experiences about this as I have none.

I've spent most of my life trying to gain weight, so this is a bit new to me.

[Meguro]

I don't have any immediate recommendations, but I do have some questions. Are you planning on losing 4 kilos of flab? If you're a lean 74 kilos, you'll be giving up muscle mass or water, right? Are you taking any suppliments like creatine? What kind of training regimen and diet are you on now?

[ShotokanKid]

Is this for a daidojuku fight? As far as weight, I only have experience gaining. Sorry I can't help, but I'm just curious if it is for a daidojuku match. If so, does your weight division allow groin strikes?

That's awesome that you do daidojuku, I've seen some matches, that's some crazy, brutal looking stuff.

[Sohan]

You're really not that far off. 20-30 minutes of low-intensity cardio 3 times a week over two months added to your regular routine (stationary cycle or walking is good, nothing too strenuous) will likely get you within 1 or 2 kilos, and the rest you can sweat off by withholding fluids and hitting a sauna before weigh-in. Try not to cut your calories too much, but maybe tweak a little on sugars and fats over the next two months.

4 kilos is nothing. I've lost much more in a much shorter time and fought just fine, so I'm sure you'll do fine as well.

With respect,

Sohan

[Dragn]

I don't have any immediate recommendations, but I do have some questions. Are you planning on losing 4 kilos of flab? If you're a lean 74 kilos, you'll be giving up muscle mass or water, right? Are you taking any suppliments like creatine? What kind of training regimen and diet are you on now?

I've always been a lean 70 kgs, but the past year I've put on the extra 4. Some of its muscle, but I could definately lose some fat from my waist line. I dont have that hard cut core that I used to.

Not taking creatine. Heard it will put the weight on. Just taking multi vits for athletes from the colgan institute, and BCAAs after training.

I'm doing a pretty hard 2 ~3 hrs in the dojo 4 days a week.

Shadow, pads, techs, sparring, heavy bag, grappling, abs,etc

Jogging 3 mornings

Just started weights again last month.3 days a week.

I dont really follow a diet. I'm terrible with food. Lots of convenience store "bentos" and fried food. Basicly I've just started cutting down on the amount I eat.

[Dragn]

Is this for a daidojuku fight? As far as weight, I only have experience gaining. Sorry I can't help, but I'm just curious if it is for a daidojuku match. If so, does your weight division allow groin strikes?

That's awesome that you do daidojuku, I've seen some matches, that's some crazy, brutal looking stuff.

No, this time I'm fighting amature kickboxing again. In between Daidojuku fights I try to get experience in kickboxing. The more ring experience I get, the stronger I get, so I'm trying to compete every 3 months.

Groin strikes are only allowed in Daidojuku in the open weight division when there is a significant difference in the size of the competetors. I must say I'm REALLY not too fond of that rule!

I'll be competing in the daidojuku open in October. I'll have to try and put weight on again for that!

[Dragn]

You're really not that far off. 20-30 minutes of low-intensity cardio 3 times a week over two months added to your regular routine (stationary cycle or walking is good, nothing too strenuous) will likely get you within 1 or 2 kilos, and the rest you can sweat off by withholding fluids and hitting a sauna before weigh-in. Try not to cut your calories too much, but maybe tweak a little on sugars and fats over the next two months.

4 kilos is nothing. I've lost much more in a much shorter time and fought just fine, so I'm sure you'll do fine as well.

With respect,

Sohan

Why do you advise nothing too strenuous?

The weigh-in is on the day of the fight, so I dont think the sauna is possible. With my back tattoo they wont let me in saunas here anyway. Its an anti yakuza policy that screws anybody with tats.

I know many fighters drop alot for fights. I'm just trying to avoid all that jumping rope in a sauna suit every day leading up to the fight, during the blistering hot summer. I see one of my sempai doing that and I feel less and less enthusiastic about the whole thing.

Thanks for the tips.

[Sohan]

You're really not that far off. 20-30 minutes of low-intensity cardio 3 times a week over two months added to your regular routine (stationary cycle or walking is good, nothing too strenuous) will likely get you within 1 or 2 kilos, and the rest you can sweat off by withholding fluids and hitting a sauna before weigh-in. Try not to cut your calories too much, but maybe tweak a little on sugars and fats over the next two months.

4 kilos is nothing. I've lost much more in a much shorter time and fought just fine, so I'm sure you'll do fine as well.

With respect,

Sohan

Why do you advise nothing too strenuous?

The weigh-in is on the day of the fight, so I dont think the sauna is possible. With my back tattoo they wont let me in saunas here anyway. Its an anti yakuza policy that screws anybody with tats.

I know many fighters drop alot for fights. I'm just trying to avoid all that jumping rope in a sauna suit every day leading up to the fight, during the blistering hot summer. I see one of my sempai doing that and I feel less and less enthusiastic about the whole thing.

Thanks for the tips.

Well, nobody said it was easy.

I recommended low intensity cardio in addition to your regular program so that you can lose some fat without sacrificing too much muscle. It's kind of a common method among bodybuilders who want to preserve muscle mass.

Sounds like you're going to have to clean up that diet of yours and get more fruit, vegetables, and complex carbs. Watch your protein intake---keep it moderate to avoid building, but don't cut too many carbs or you'll feel dead on fight day from low glycogen stores. Overall reduce your calories by about 300 per day and add a little light cardio and you should manage pretty well.

With respect,

Sohan

[Meguro]

I can't add more to what Sohan has already advised. The diet is definitely worth looking at. Simple things like dropping soda-pop and fried food should get you into the zone. You said you recently added weight training. Is it necessary to continue at this point? Couldn't you just maintain with just body-weight exercises and your regular routine this close to your match?

[Dragn]

Yeah I'm gonna have to do something about my poor diet arent I.

If it means less time in the sauna suit then its worth the effort.

I've had my own weight room set up for over a year now but hardly ever used it. Then I started using it to rehabilitate a couple of injuries last month and got into the habit. I'm not pushing it too hard though, mainly working on strengthening connective tissue. I was planning to knock it off 4 weeks before the fight to focus more on my stamina.

Thanks.