Pieces Big Fighter
Pieces Big Fighter
To make weight for the peak of Sports Performance
The most important thing is that we tend to obsess over her. It is the human condition. Fighters competition tend to take very seriously their luck, and as the fight night approaches and weighing the prospect looms large tends to get lost and panic can set in. This is not really necessary, and any good sports trainer should have your athlete is ready and free of stress, both with their sights set on one thing - beating your opponent senseless and leave a ring of victory and head held high. In fact, the practice of "weight" of a weight on the day before a fight should be seen by most of the fighters as a way to get a clear advantage come time of struggle. Screw up and Ay happens, but doing things right and you will be surprised what you can do. There is huge potential to come in the limit weight and load anything from an extra 5, 20 pounds, so that a hell of a bigger and stronger animal!
Who should take the weight?
All combatants (in fact, all athletes) competing in classes with weight limits. Everyone wants to be the largest and most powerful man in his class and the best way to do this outside the categories super heavyweight / heavyweight to come on top of the weight limits allowed. This raises two major points in this article and the two main functions of the "weight-making", ie the loss of fat in the long term to be a lean machine and muscular, and short-term water weight loss that can be quickly retrieved by an average weight of a super middleweight in 24 hours.
Fat Loss before a fight
It is beyond the scope of this article go into detail about the complexities of fat loss. Instead we to keep this - common sense must always prevail, and a crash diet is not the way forward. The myopic "bulk and cut" approach of many fighters is not only archaic and unhealthy, it is also simply wrong. In order to drop body fat quickly, it is essential to have a significant caloric deficit, and what do you think this makes the energy levels for training, and ability to exert force and power in the ring? Not much, that's for sure. Overtraining and more of the diet are the bane of any athlete in any sport, so if you want to optimize their performance in the ring then the only strategy for fat loss is slow and steady.
Best practices in this way suggests that a smaller fighter (sub 160 pounds) should aim for about one pound loss of fat a week, while the greater the man the more you can shoot at 2 pounds a week marks the loss of fat. The point here is that planning is paramount and remain close to his best fighting weight at all times is an eminently sensible way to go.
Dropping water weight last minute
All we have seen fighters who are "too big" for his weight category and yet somehow they managed to weigh in just below the limit. They do this by dropping water weight, and the rest of this article will deal with the many ways we can best go about it. Note that water is one of the most abundant components of the human body and 70% of its skeleton muscle tissue is composed entirely of H20, thus releasing some of that (temporarily) and you will find Some fighters can lose a lot of weight, transitory, quickly replaced.
The Weight Loss Process water
The first part of the process is to drop water from the muscle cells. You must be a maximum of 14 pounds over their ideal weight (10 pounds is the best). Anything more than this opens the door to the practice of dangerous dehydration, the least serious consequence would be a lost battle. The loss of water is not as simple as restricting of simple liquids, and fighting smart, informed, be aware that a large amount of water inside your body, and almost all within your muscles, joins molecules of carbohydrates to glycogen, a key source of energy for muscle contractions and intense anaerobic activities. Therefore, you should be obvious that if we drop carbohydrates and increasing exercise burns glycogen that could shed water weight.
There are some simple, easy to follow Strategies to safely place the weight of water.
1) Training strategies
Your main focus should be on fight preparation and ensuring that are as sharp as possible for his time in the ring. However, I found a good degree of success in getting the athletes to safely leave a lot of water weight, weight that can be quickly recovered after weighing, by adding some new protocols for weight training designed to strip glycogen in muscle cells.
However, this approach comes with a word of warning - should not detract from the most important ring formation, and should not be burned to do this. I like to use this as a final amount of fitness training in which reproduce the intense activity of a fast fight, but with weight training protocols.
An example of how to do this is the end of the day for the fifth to the current day before Weighing in what we do depleting glycogen super fast-paced weight training workouts. The sessions were held to a maximum of 45 minutes rest between sets is minimal (nausea is common), and the loads are relatively light with repetitions in the range of 15. They usually fail in the absence of a representative or two and the use of these compounds basic movements like squats and deadlifts to work muscle groups as possible and deplete glycogen levels. Every day we use different movements that really hit all the angles and patterns of recruitment of motor units.
A sample workout would be something like this:
A1) Squats ankle extension bar
A2) leg curls
A3) Handstand Push Ups
(Rest 2-3 minutes, repeat the cycle 3-5 times)
B1) Snatch Grip Dead
B2) Incline Bench Press
B3) The one-arm rows
(Rest 2-3 minutes, repeat the cycle 3-5 times)
C1) dominated
C2) Standing Dumbell Push Press
C3) Dips
(The rest 2-3 minutes, repeat the cycle 3-5 times)
You are not trying to create here the damage muscle and irritated, not a good thing, so the rate is 2 seconds negative (reducing weight) and a second positive (weight gain). Depleting glycogen is to move quickly between exercises and the feeling of muscles "burn". No rest between exercises with the same letters (eg, A1, A2, A3).
2) fluid intake
Now, the combatants too wrong to try to drop by restricting water intake liquids for long periods of time. This is dangerous and serious harm to ensure that time to hit the peak of combat power and performance. It may seem contradictory, but reported that an athlete should do is do the exact opposite, drink plenty of water for 4 days to 24 hours before weighing. By drinking three liters of water per day (yes, 3 liters, which is not a typo) your body goes into cleaning the high consumption causes a deregulation of aldosterone, a hormone that acts to conserve sodium and potassium secret - the process that forces the body to "hold" water.
This drinks like the proverbial fish up to 24 hours before weighing and then cut all the fluids. Your body will stay in the water spilling, dropping the weight quickly.
3) Food Consumption
Controlling carbohydrates is the agenda. Remember the Mini physiology lesson earlier in this article? Water binds to carbohydrates to create glycogen, which eliminates the removal of carbohydrate glycogen.
For 4 days before the opinion that you should eat up to 75gms of carbohydrates carbon sources and only green vegetables. Unless we are falling in dramatic weight so it's always recommended to replace most of the calories lost carbs with protein and good fat calories.
4) to sweat
Sweating water weight can be a very effective means of achieving the weight limit. However, there is absolutely no need to do this at any time other than 12-24 hours before weighing, the use of sauna / plastic suits can have a dramatic negative impact on levels of energy, and there is only so much water can be extracted from his body!
The optimal a sauna, my own preference method to drop water weight last minutes, is sitting in a sauna, leaving at regular intervals of 10 minutes to measure weight loss.
One word to the wise here. Please do not be tempted to follow this crazy pre-fight MMA strategy slathering with cleansing before jumping into the sauna. Yes, this will help you sweat more, but also aggressive opening the pores of all the toxins in the product makeup remover. These are highly toxic and should be avoided at all costs. A little patience and a few minutes in the sauna will have the same work.
5) Technical Advanced
Advanced techniques is an understatement clean pseudo legitimate tricks such as diuretics.
I will write this only once, but I to take this with the utmost seriousness, prescription diuretics are simply fools. Yes, they will lose water weight, as there's no tomorrow, but will leave you exhausted, exhausted, and went completely with no possibility of recovering in time for the fight. Besides this is prohibited by a very good reason - a dehydrated wrestler cut diced with death and are much more likely to incur brain damage.
However, there is a safer option and that is to use a diuretic herbal natural as Taraxatone. This can be taken once at noon and one in the afternoon the day before the weigh in.
The emptying of the bowel - An extra trick to lose weight
Chances are that for a few days before weighing in the stomach is going to be pretty empty now. However, given the fact that a large amount of weight can be stored in the bowels of a good trick to release anything two-five pounds would be to use a natural laxative, mild night before weighing. Everyone responds differently to different products, so my advice is always to reach a health food store and buy some natural remedies and months before the experiment very important day.
After the weigh-in
It's 24 hours before his big fight and just successfully enter its target weight, chances are you will not sit on its most vibrant and powerful at this time. Low power consumption, dehydration, and overtraining will make you!
Some fighters see this as a cue to go crazy and so much food and drink in their mouths as possible. Just take a genius to realize that this is not an optimal nutrition pre fight preparation. Indiscriminately "loading" will not work and just make you feel sluggish and bloated.
The best way to ensure you get enough nutrients by the pump back into your system more quickly and efficiently as possible is to start the loading phase of the calories to ensure rapid absorption and digestion time minimum. The following table shows how often burden our athletes, despite not take into account that Each individual responds differently and if you start to feel too full, then by all means back off the volume.
Later Weighing
The nutrient intake / kg body weight
The intake of a 200-pound man
0 hours (immediately after)
1 g carbohydrate + Protein 0.25gms
Carbohydrates in the form of Vitargo, protein powder whey protein
Whey 50gms / 200 grams of powder vitargo
1 hours
0.5gms carbohydrates (Vitargo), 3 pieces of fruit (a fruit)
100 grams of powder and Vitargo + 2 bananas 1 orange
2 hours
0.5gms carbohydrates (Vitargo) + 0.25gms whey protein powder
Whey 50gms / 100 grams vitargo
3 hours
0.5gms carbohydrates (Vitargo), 3 pieces of fruit (a fruit)
100 grams of powder and Vitargo + 1 banana 2 oranges
5 hours
0.5gms carbohydrates (Vitargo) + 0.25gms whey protein powder, 1 piece of fruit
50gms serum / 100 grams Vitargo + 1 apple
7 hours
0.5gms carbohydrate solids + small piece of solid protein
Chicken and Rice
After that eating every 2 hours unless you sleep. If you unable to sleep, then the hours of 2 hours.
0.5gms carbohydrate solids + small piece the solid protein
Sweet potatoes + fish /
Yogurt Fruit +
It is very important that you focus on the restoration of fluid balance. Carbohydrate drinks is specified, help, but you should drink plenty of water - usually a minimum of 3 gallons. An easy way to evaluate your hydration level is through the color of your urine - if you like maple syrup, then you are still severely dehydrated. Drink until urine flow clear and does not depend on thirst as it is one of the last signs of hydration levels.
Very advanced rehydration / glycogen loading strategy I have used with great success is the use of intravenous solutions. IV drip of glucose and BCAA have the enormous advantage of getting the nutrients and fluids directly into your the fastest way possible. Charles Poliquin My mentor has told me of the times has helped some men to increase their body weight over 20 pounds in 24 hours with these strategies. However, be warned that these are only to be carried out under strict medical supervision.
Final Thoughts
Remember the saying that luck is when opportunity is preparation. Go ahead and use this advice, plan accordingly, do not leave things until the last minutes, and earn the reputation that the fate of only the best can wait!
About the Author
Nick Mitchell is a personal trainer and strength, conditioning, and nutritional coach who specialises in body composition and reprogramming for fat loss and muscle gain. His personal training clients run the gamut from MMA fighters and professional bodybuilders, to Men’s Health editors and senior diplomats, and he is known for his success in rapidly transforming a body in as little as 4 weeks. He is the head coach and MD of Ultimate Performance, one of the UK’s leading personal training companies, and the owner of The Ultimate Performance Centre, a London personal training and elite performance centre. To find out more please visit http://www.upfitness.co.uk/
 |
| No items matching your keywords were found. |
