How to lose 10-15 kg per week. Secrets Extreme Weight Loss and Rehydration from UFC Athletes

This article was written by Nate Green, who works with a doctor. John Berardi, Nutrition Advisor, UFC Champion Georges Saint-Pierre: It describes an extreme experiment on its body. Not a single dope has been used. From the article you learns how to lose 10 kg per week.

From what is written, it will become clear how exactly top athletes, such like Georges Saint-Pierre, quickly lose 5-15 kg before weighing. To confirm the accuracy of the method, Nate tested it on himself, losing 10 kg for 5 days. Unique piece: Dr. Berardi and the team measured key physical indicators during the experiment, in including in the last phase of “rehydration”.

As Berardi put it: “We used the exact protocol Georges Saint-Pierre with Nate. The idea is that by conducting such an experiment with a guy who doesn’t need to fight the next day, we were able to measure all the physical parameters that never could get from a real athlete. ”

If you are a fan who knows everything about MMA, there is something you are talking about did not know: about fraud with the weight of the world class.

• How to quickly lose weight by 10 kg
• Extreme Weight Experiment
• The Smart Way to Lose Weight Fast
  • REDUCING WATER CONSUMPTION
  • DON’T EAT MORE THAN 50 GRAMS OF CARBOHYDRATES PER DAY
  • DO NOT EAT FRUIT, SUGAR OR STARCH
  • EAT FOOD CONTAINING LOTS OF PROTEINS AND FAT
  • DO NOT EAT SALT
  • USE NATURAL DIRE
  • TAKE A HOT BATH
  • SIT IN THE SAUNA
• Weight Loss Plan
  • • SUNDAY
    • MONDAY
    • TUESDAY
    • WEDNESDAY
    • THURSDAY
    • FRIDAY (weigh-in at 5 p.m.)
  • How I Felt Myself
    • SUNDAY – 86 KG
    • MONDAY – 84.8 KG
    • TUESDAY – 82.5 KG
    • ENVIRONMENT – 81 KG
    • THURSDAY – 79.3 KG
    • FRIDAY – 77 KG at 17.00
  • How Weight Loss Affects Physical Data
    • POWER TEST: VERTICAL JUMP
    • ENDURANCE TEST: 225 KG PRESS
    • LOAD TESTING: MAXIMUM RUNNING TIME ROAD
  • Smart Way to Gain Weight Quickly
    • SIGNIFICANT INCREASE OF WATER CONSUMPTION
    • EAT MUCH CARBOHYDRATES (PROTEINS AND FATS), HOW MUCH DO YOU WANT
    • SALT ALL
  • Weight Gain Plan
    • FRIDAY AFTER WEIGHING
    • SATURDAY
  • How Weight Gain Affects Physical Data
    • POWER TEST: VERTICAL JUMP
    • ENDURANCE TEST: 225 KG PRESS
    • LOAD TESTING: MAXIMUM RUNNING TIME ROAD
  • Lose weight. To gain weight. To have a fight.

How to quickly lose weight by 10 kg

If you do everything right, you can significantly increase the chances of victory. The athlete artificially reduces his weight before weighing, and then it turns out in the actual fight at 5, 10 or even 15 kg heavier than the opponent. Correctly and quickly losing 10 kg dramatically change the state of things.

If you do something wrong, even the strongest guy reach the limit of its capabilities and probably will not be able to participate in the battle. If you do not adhere to a strict algorithm, there is risk of damage to internal organs.

Although among boxers and wrestlers, rapid weight loss and the same swift set – a kind of fashion throughout decades, this, nevertheless, is not very correct.

And although it’s legal in MMA, * never * try to repeat it at home or without medical supervision. Excessive dehydration may to ruin you. This weight loss cannot be applied as usual. diet.

This article is NOT about weight loss and NOT about a healthy lifestyle. of life. Rather, it is a look at how far athletes and scientists can come in to gain an advantage over a competitor.

And this is how it works.

Meet Nate

Imagine: Saturday night, you are a top-rated MMA fighter, who just entered the cage to fight in the championship in welterweight.

Question: How much do you weigh?

The answer may seem obvious: a maximum of 77 kg, right? But if you followed the steps of extreme weight loss, your real weight somewhere between 83 and 86 kg. This is 6-9 kg more than the border 77.

But 24 hours before you enter the cage, you really weighed 77 kg. Friday night was an official weigh-in, where you and your opponent undressed to underwear, stood on the scales in the judge’s presence and prayed that the numbers on the scale show 77 or below.

But as soon as you got off the scale, a large-scale race began weight gain.

This process seems very interesting. Most ordinary guys can lose about 2.5 kg under certain conditions.

But top athletes can lose up to 15 kg in just 5 days before battlefield. And they can regain almost all of this weight in 24 hours between weighing and battle.

They do this to gain an advantage over the opponent in mass. In other words, the bigger guy who will save more strength, agility, stamina, is more likely to win. A guy who weighs 77 and weighs 77 during a fight kg is likely to lose.

That’s why Anderson Silva – arguably the best MMA fighter in the world – usually struggles in the category up to 84 kg, although in fact it weighs 97 kg A few days before the fight, Anderson drops 13 kg to reach the right weight, and then gaining most of the lost masses for the remaining 24 hours before the battle.

Georges Saint-Pierre – arguably the 2nd best fighter in the world – usually weighs 88 kg He drops 11 kg to reach the 77 kg category, and then returns 9 of them before the battle.

Cunning, right?

But how do they do it? And how weight loss and its quick set reflected in their performance?

Extreme Weight Experiment

I’m lucky to be friends with Dr. John Berardi and Martin Rooney – two guys who work with UFC athletes.

I recently told them that I would like to know exactly how sharply lose weight. Can an ordinary guy like me lose 9 kg in in a few days and then return them in 24 hours?

And if it were possible, how would I feel? I heard, that abrupt weight loss is one of the biggest difficulties with which fighters meet throughout their careers. Can i Deal with it? Or will I give up when the conditions become harsh?

They agreed to help me lose 9 kg in a week, and then gain weight back in 24 hours.

To say that I was nervous before the start, this is nothing to tell.

The Smart Way to Lose Weight Fast

Photos “before”. Full of water and feel happy.

There are many wrong, terribly wrong, ways to lose weight. Even many UFC fighters do not know how to do this wisely. Instead, they do real harm to their body by doing wrong things: take a lot of diuretics, do not drink water, skip meals, wrap cellophane on themselves during training (sometimes in the sauna) and generally behave stupidly.

Of course, they lose weight. But they also lose energy and strength. AND it doesn’t help them at all during the battle.

With the help of Dr. Berardi and Rooney, I decided to stick with more “smart” algorithm, so as not to expose your health to serious danger.

I started with 86 kg and decided in 5 days to lose 9 kg.

Here is the strategy we used – the one that apply Georges Saint-Pierre and other elite MMA fighters in front of large battles (remember: we know this because Dr. Berardi – Georges personal nutrition adviser).

REDUCING WATER CONSUMPTION

Rapid weight loss is associated with water and sodium levels in the body.

For a fighter who wants to lose weight quickly and safely, there is the following pattern of water consumption for 5 days before weighing:

• Sunday – 9 L
• Monday – 4.5 L
• Tuesday – 4.5 L
• Wednesday – 2.25 L
• Thursday – 1.1 L
• Friday – no water before weighing at 5 pm

As you can see, the amount of water begins with 9 l and decreases with every day to a minimum on Thursday and Friday. It is necessary for introducing the body into the “flushing mode”.

If you drink a lot of water at first, the body will decline level of aldosterone – a hormone that stores sodium and removes potassium.

And when water consumption in the middle and at the end of the week decreases, the body will still be in the “flushing mode”, and this means that a lot of urine will be produced, although there will be water consumed a little.

What happens when you release more fluid than consume? Yes! You quickly lose weight.

DON’T EAT MORE THAN 50 GRAMS OF CARBOHYDRATES PER DAY

Since one gram of carbohydrates binds 2.7 g of water in the body, It’s important to consume few carbohydrates. Stocks will also be destroyed glycogen (energy source), and the body will remain in the “mode flushing “.

DO NOT EAT FRUIT, SUGAR OR STARCH

These carbohydrates should be completely avoided during the decline. weight.

EAT FOOD CONTAINING LOTS OF PROTEINS AND FAT

Fighters have to eat something. Because they should avoid carbohydrates, Dr. Berardi advises them to eat high-quality protein – Meat, eggs, or vegetarian sources of protein. Also worth consume a lot of leafy (spinach) and cruciferous vegetables (e.g. broccoli and cauliflower).

For Georges Saint-Pierre, a personal chef usually cooks, so he don’t have to think about dishes or make a menu on dinner.

DO NOT EAT SALT

Since the body loves sodium (which retains water), a decrease salt intake helps the body excrete liquid.

USE NATURAL DIRE

This step is not always necessary, but it can help when you did your best, but you still need to lose weight. Choose a natural diuretic such as root dandelion but use it only in the last 2 of the day.

TAKE A HOT BATH

We sweat in a hot environment. And sweat the most in hot and humid conditions. Hot water is warm and 100% humidity. Fighters quickly lose water by taking hot baths, diving completely, except for the tip of the nose, for 10 minutes in one time.

SIT IN THE SAUNA

This is the “final touch” that will help get rid of the last kilogram of water and is used only in the last few days before weighing.

Weight Loss Plan

If we take into account all of the above and write for a week, this will look like this:

SUNDAY

• Carbohydrates: Less than 50 grams per day
• No to fruits, starch, sugar
• Protein and fat: As much as you want, 3 times a day
• Water: 9 L
• Salt: No

MONDAY

• Carbohydrates: Less than 50 grams per day
• No to fruits, starch, sugar
• Protein and fat: As much as you want, 3 times a day
• Water: 4.5 L
• Salt: No

TUESDAY

• Carbohydrates: Less than 50 grams per day
• No to fruits, starch, sugar
• Protein and fat: As much as you want, 3 times a day
• Water: 4.5 L
• Salt: No

WEDNESDAY

• Carbohydrates: Less than 50 grams per day
• No to fruits, starch, sugar
• Protein and fat: As much as you want, 3 times a day
• Water: 2.25 L
• Salt: No
• Afternoon sauna

THURSDAY

• Carbohydrates: Less than 50 grams per day
• No to fruits, starch, sugar
• Protein and fat: As much as you want, 3 times a day
• Water: 1.1 L
• Salt: No
• Sauna in the afternoon for 30 minutes, hot tub at night

FRIDAY (weigh-in at 5 p.m.)

• Carbohydrates: Less than 50 grams per day
• No to fruits, starch, sugar
• Protein and fat: As much as you want, 3 times a day
• Water: No before weighing
• Salt: No
• Sauna to the right weight

How I Felt Myself

Dry as a bone, and absolutely not happy about it.

It all looks great on paper. But what really do you feel when you go through it?

In a word: Hell.

I started on Sunday with a weight of 86 kg. Here is a summary of how everything went.

SUNDAY – 86 KG

I carry a bottle of water everywhere, which makes me feel ridiculous. But I have to make sure I drink 9 liters of water. I generally I feel great. It just seems that complicated. I’m sure, that will not be difficult.

MONDAY – 84.8 KG

I’m starting to miss the taste of salt. All my food is fresh. now my turn I drink 4.5 liters of water instead of 9 liters. However, not everything is so badly.

TUESDAY – 82.5 KG

I go to the restroom 13 times in one day. I think it’s new record. And I still drink 4.5 liters of water.

ENVIRONMENT – 81 KG

Now I drink 2.25 liters of water per day, which means I have to monitor water consumption, which makes me feel weird. I AM drank a little at breakfast, a little at lunch and a little at dinner. I certainly lack water.

My mouth is dry. I feel dehydrated. I drink espresso instead coffee from a drip coffee machine because it contains too much plenty of water.

In the evening, I take the first bath with hot water. I usually love sitting in the bathroom, but now it’s different. Tap water is not as hot as Dr. Berardi wants – “hot enough to cause moderate pain, but not to burn my arm “- therefore I I fill two pots and a kettle with water, put them on the stove, I wait until it boils, and pour it into the bathroom.

I go into the water and immediately regret this decision.

10 minutes later, I’m lying naked on the living room floor, trying catch my breath. My eyes rolled up. My whole body is a giant lump. I AM I want to drink water, but I can’t.

This is not so much fun.

THURSDAY – 79.3 KG

I’m a zombie. The zombie who is sitting. Mostly in the sauna or on couch.

In the sauna, I look at the sweat appearing on my skin. I see precious water that flows down the arms, chest and legs, and I know that I can’t replenish her supply when I get out. At I have only 1.1 liters of water for the whole day. Waiting for it will end.

FRIDAY – 77 KG at 17.00

I look bad and feel the same way.

I spend the last 30 minutes before weighing in the sauna, drinking only four sips of water all day long …

How Weight Loss Affects Physical Data

I will not cite all the entries from the journal and share some physical data.

No one has ever investigated how much power or power is lost with dehydrated fighters participating in competitions (or how many forces and they gain energy again after gaining all their weight). That’s why we decided to check.

It turned out that the loss of 9 kg for 5 days does not contribute preserving strength, power or flexibility (surprise!). I could not jump as high, lift as much weight or run as fast like a week before, during basic testing.

POWER TEST: VERTICAL JUMP

• Source data: 80.5 cm
• After dehydration: 70 cm

ENDURANCE TEST: 225 KG PRESS

• Source data: 15 repetitions
• After dehydration: 5 reps

LOAD TESTING: MAXIMUM RUNNING TIME ROAD

• Initial data: 3 minutes and 14 seconds of running at a speed of 12 km / h with 6% incline
• After dehydration: 1 minute and 28 seconds of running at a speed of 12 km / h with 3% incline

No wonder guys are trying to quickly regain their weight right away. after weighing. They would fall if they did not.

Smart Way to Gain Weight Quickly

After UFC athletes lose weight and weigh, they don’t will be able to show good results (which is obvious from my less than “star” indicators in the gym).

What do they do next? They gain as much weight as possibly within 24 hours.

This is how they do it (and how I did it).

SIGNIFICANT INCREASE OF WATER CONSUMPTION

According to Dr. Berardi, the human body can replenish the supply water for a maximum of 1 liter per hour. So he advises fighters do not drink anymore. Instead, he asks in small sips drink 1 liter of water per hour.

However, the water will not be fully conserved. About 25% of it will be excreted in urine.

So, here you have a simple math:

• 9 liters of water to be returned.
• 11 liters of fluid between Friday weigh-in and battle to get all the water.
• 24 hours to do this. 8 of which are allocated to sleep and 3 of which are free time before the fight. It leaves everything 13 hours for rehydration.

Therefore, as soon as the athlete leaves the balance, he literally pours in a liter of water and carries a bottle everywhere with him, constantly replenishing it as long as it remains 3 hours before the battle (there is no restroom).

EAT MUCH CARBOHYDRATES (PROTEINS AND FATS), HOW MUCH DO YOU WANT

Now it’s time for the fighters to “load” with carbohydrates and return all the water back to the muscles. It improves well-being and appearance. (and I experienced it during my super-hydration phase).

Dr. Berardi lets his fighters eat well immediately after weighing, and it does not limit calories. His athletes can eat as much as they want healthy food: lean meat, potatoes, rice and vegetables (fatty and unhealthy foods do not suitable).

On Saturday (the day of the battle), Dr. Berardi lets the soldiers eat healthy foods to fullness in a few small tricks food.

SALT ALL

Since sodium helps the body retain water, fighters It is recommended to add their food.

This is what my super rehydration schedule looked like.

Weight Gain Plan

FRIDAY AFTER WEIGHING

Carbohydrates: Eat as much as you want, in one meal after weighing and testing

Protein and Fat: Eat as much as you want in one meal after weighing and testing

Rehydration: Drink 1 liter of water mixed with 1/2 tablespoon carbohydrate or protein shake every hour until you sleep

Salt: Salt the food

SATURDAY

• Carbohydrates: Eat the right amount of food in four meals before weighing
• Protein: Eat the right amount of food in four meals before weighing
• Rehydration: Drink 1 liter of water mixed with 1/2 tablespoon a carbohydrate or protein shake every hour until you sleep, but stop 3 hours before testing

How Weight Gain Affects Physical Data

Back to normal.

First things first: Personally, I ended up gaining 7.6 kg in 24 hours. Not bad.

Question: How much strength and energy do you get when restore the desired level of water in the body?

Answer: A lot.

And although my performance was not as good as during basic testing (before the experiment), they were very close to this level. This means that even when my body has passed after a week of torture, it regained its capabilities by almost 100%.

And I completely exceeded my performance 24 hours after how frail and dehydrated. I ran faster and longer, jumped higher and lifted the weight more times.

POWER TEST: VERTICAL JUMP

• Source data: 80.5 cm
• After dehydration: 70 cm
• Rehydration: 73.6 cm

ENDURANCE TEST: 225 KG PRESS

• Source data: 15 repetitions
• After dehydration: 5 reps
• Rehydration: 12 reps

LOAD TESTING: MAXIMUM RUNNING TIME ROAD

• Initial data: 3 minutes and 14 seconds of running at a speed of 12 km / h with 6% incline
• After dehydration: 1 minute and 28 seconds of running at a speed of 12 km / h with 3% incline
• Rehydration: 3 minutes and 25 seconds of running at a speed of 12 km / h with 6% slope

Lose weight. To gain weight. To have a fight.

For an MMA fighter, this is the time in which he prepares to enter the cage, and you’re getting ready to turn on the TV. So you see him in the corner jumping up, preparing for battle.

How much does he weigh?

It is safe to say that at least 5-15 kg more than an indicator of its weight category.

Now you know the “secret” of extreme weight changes, oh which 99.9% of those who watch MMA will never hear.

Not bad, huh?