By K.C. Dunn
For some mixed martial artists, weight cutting is an integral part of life, helping them to reach their target weight for an upcoming fight, but what exactly is involved in weight cutting and why do fighters do it?
Weight cutting is a practice fighters use to lose weight rapidly before a fight, in order to meet the weight limit for their scheduled bout. There are two types of weight cutting: shedding fat and muscle, and losing fluids, often through extreme dehydration.
Experts have never agreed with weight cutting and it is deemed a dangerous game by those in the know. However, the advantage weight cutting can give when it comes to a fight is the reason so many athletes roll the dice and push their bodies to the limit.
The aim behind weight cutting via fluid loss is that by losing fluid in order to reach the weight limit the fighters are able to re-hydrate themselves prior to the fight, increasing their weight and giving them an advantage over their opponent.
Weight classes have not always been a part of the UFC, arguably the most famous promotion of MMA. It was in February 1997 when the UFC introduced weight classes, with the fighters divided up into heavyweight and lightweight classes at UFC 12.
There are now 8 weight classes in the UFC, and in the upcoming UFC 229, the lightweight championship will be on the line when Conor McGregor takes on Khabib Nurmagomedov. In McGregor vs Khabib odds, the defending champion Khabib is the current favorite, at a price of 8/13.
Cage Warriors flyweight contender Sam Creasy thinks weight cutting has its pros and cons.
“It (weight-cutting) can give you an advantage but for most of us fighters it’s a tool to level the playing field. There are times when it played to my strengths and times it has gone against me.”
To some weight cutting is an art form in itself as it requires knowledge and practice to undertake correctly. There are always the risks of cutting too much weight, cutting it too fast or not rehydrating properly.
The process of serious weight cutting usually begins around 1 or 2 weeks before the fight. Most athletes will stay in shape during the lead up to this point, control their calorie intake and stick to a strict diet and usually walk around about 10-15 pounds within their desired fighting weight.
The easiest and most effective way to start the process is to water-load the body and then decrease fluid intake. The body loses fluid through sweating, urinating and even breathing. Every minute that passes without replacing the fluid causes weight loss. Fighters can lose between 5-7 pounds in just 24 hours using this method. Around 5 days before the weigh in, fighters will drink up to 8 litres of water a day until two days before, where they will halve that intake, then 24 hours before, the fluid intake will be zero.
Another popular method to shed the pounds is through sweating. There are a few ways this can be done and can take off up to 10 pounds in a short amount of time. This is achieved by extra cardio exercises such as running and skipping to pad work and circuit training. Fighters usually work out in hoodies and sweatpants to increase sweat loss. Saunas and hot baths are also thrown into the mix but in using all these methods, the danger of overheating can become a real threat and deaths have occurred as a result of overheating and/or dehydration.
Another potential downside comes from the fact that fighters might not necessarily regain their strength ahead of the fight. This is down to the increased energy expenditure.
One of the less pleasant ways of losing weight is to empty the bowels before the weigh in. The stomach and intestines can hold up to 8 pounds of waste material at all times. The only safe way to carry out this method is with a gentle, natural laxative.
Another, less common way of cutting weight, that can also be dangerous is the use of diuretics. Diuretics are drugs that increase the volume of passing urine. Diuretics should not be taken lightly and only used as a last resort as they can severely unbalance the electrolytes in the body.
The most important part of the weight cut is diet. Fighters must maintain their blood sugar levels throughout the process of cutting weight or they will not have the energy to train or the exercise aspect of the procedure.
During fight camp fighters will eat a lot of starchy carb filled food like bananas, potatoes and white rice. Closer to the weigh in, carbs and salt/sodium are reduced and fighters will eat small snacks like protein bars.
The weight-cutting ordeal isn’t over once the desired weight is reached and the fighter has weighed in on the scale. As soon as they step foot off of them, the refueling process begins. This is just as, if not more important than shedding the pounds previously.
Mistakes are easily made after the weigh in. It is not simply a case of consuming as much food and drink as possible in order to bulk back up. Doing this will result in the fighter being bloated and sick. Instead, small meals are usually eaten every half hour or so, mostly carb heavy. Fluid intake will also be little and rehydration is usually in place until one or two hours before the fight.