Cut Water To Lose Weight

The following is a guest post by Nate Green, who works with Dr. John Berardi, nutritional advisor to athletes like UFC champion Georges St. Pierre (GSP).

This is the first of two blog posts entailing extreme physical experiments. Absolutely no performance enhancing drugs of any kind were used.

Part 1 — this post — details exactly how topfighters like Georges St. Pierre rapidly lose 20-30 pounds for “weigh-ins.” To refine the method, Nate performed this on himself, losing 20 pounds in 5 days. The unique part: Dr. Berardi and team measured key variables throughout the entire process, including the last “rehydration” phase. As Berardi put it:

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“We used GSP’s exact protocol with him [Nate]. The idea was that by doing this with a guy who didn’t actually have to compete the next day, we could measure all sorts of performance variables that you’d never get with an athlete about to fight.”

Part 2 — the next post — will share how Nate used intermittent fasting and strategically planned eating to gain 20 pounds in 28 days, emulating a fighter who wants (or needs) to move up a weight class in competition.

Mixed Martial Arts (MMA)fighters put it all out in the open for the world to see: they kick, punch, laugh, cry, and bleed in front of thousands of arena fans and millions more watching at home.

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But even if you’re a hardcorefan who knows all the stats, there’s something behind the scenes that you’ve probably never seen in full: world-class weight manipulation…

Done right, it can significantly increase a fighter’s chances of winning. An athlete will artificially lower his weight for pre-fight weigh-ins, then show up to the actual fight 10, 20, or even 30 pounds heavier than his opponent. It’s a game changer.

Done wrong, it can make even the toughest guy lose his edge… and probably the fight. There’s serious risk of organ failure if done haphazardly.

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Even though boxers and wrestlers have been manipulating weight in this fashion for decades, it has the air of illicit activity. And though it’s legal in MMA competition, you should never try this at home or without medical supervision. Excessive dehydration can kill you. “Cutting weight” has no place in real-world dieting or behavior.

This is NOT an article on sustainable weight loss or healthy living. Rather, it’s a fascinating look at how far athletes and scientists will go to manipulate the human body for competitive advantage.

Imagine this: It’s Saturday night and you’re a top-rankedMMAfighter who just stepped into the cage to fight for the 170-pound Welterweight Championship.

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The answer may seem obvious: 170 pounds, right? But if you followed the steps of extreme weight manipulation, the real answer is that you weigh somewhere between 185 and 190 pounds. That’s 15-20 pounds

You stepped into the cage, however, you did in fact weigh 170 pounds. You had to. Friday night was the official weigh-in where you and your opponent both stripped down to your skivvies, stepped on the scale in front of the judge, and prayed that the number on the scale hit 170 or lower.

I find this kind of physiological puppetry very interesting. Most of us regular guys have a hard e gaining or losing just 5 pounds at a e.

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Leading up to the fight. Then they can gain nearly all of it back in the 24 hours between weighing in and going toe-to-toe.

They do this to gain a massive competitive advantage. In other words, the bigger guy who retains more of his strength, agility, and endurance will likely win. The guy who weighs in at 170 — and then

That’s why Anderson Silva – arguably the world’s bestMMAfighter — normally fights in the 185-pound class even though he actually weighs 215 pounds. A few days before he fights, Anderson “cuts” 30 pounds to make weight…then gains most of his weight back in 24 hours in e for his fight.

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Georges St Pierre — arguably the world’s 2nd best fighter – normally walks around at 195 pounds. He ends up cutting 25 pounds to make his 170 pound weight class, and then gains 20 of it back before his fight.

Recently, I told them I wanted to see what cutting weight was like. Is it really possible for a regular guy like me to drop 20 pounds in a few days then gain all of it back in 24 hours?

Like? I heard cutting weight was one of the hardest things fighters do throughout their career. Was I man enough to handle it? Or would I give up when things got tough?

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Now extreme weight manipulation can go horribly, horribly wrong. Even a lot ofUFCguys don’t know how to do it the smart way. Instead, they put their bodies in real harm by doing stupid things like taking a lot of diuretics, not drinking any water, skipping meals, wearing trash bags while exercising (somees in the sauna) and generally being idiotic.

They lose weight, of course. But they also lose energy and power and develop one bad temper. None of which helps during fight e.

With the help of Dr. Berardi and Rooney, I decided to take a smarter route, instead of putting my health in serious jeopardy.

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Here’s a breakdown of the nutritional strategies we used — the same one Georges St Pierre and other eliteMMAfighters use before a big fight. (Remember: we know this because Dr. Berardi is Georges’ nutrition coach).

For a fighter who wants to cut weight quickly and safely, here’s how much water he would consume in the 5 days leading up to his weigh-in:

As you can see, the amount of water starts high with two gallons and decreases with each day till he’s drinking hardly any water on Thursday and Friday.

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And when he suddenly reduces the amount of water he drinks in the middle and end of the week, his body will still be in flushing mode, meaning he’ll hit the bathroom to pee a lot even though he’s hardly drinking any water.

Since one gram of carbohydrate pulls 2.7 grams of water into the body, it’s important for fighters to keep their carb intake low.

. Since they’re avoiding carbs, Dr. Berardi advises them to load up on high-quality protein like meats, eggs or a vegetarian sources of protein. It’s also the perfect opportunity to eat lots of leafy vegetables (like spinach) and cruciferous vegetables (like broccoli and cauliflower).

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Georges St Pierre normally has his meals prepared by a private chef so he doesn’t even have to think about this stuff or make decisions. Recommended reading: here’s an entire article detailing GSP’s training diet.

Since the body likes to hold on to sodium (which will hold on to water), dropping salt helps the fighter’s body flush water out.

This step isn’t always necessary, but it can help when you’re getting down to the wire and still need to lose water. Opt for a natural diuretic like dandelion root, but wait until the last 2 days to use it.

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We sweat a lot in hot environments. However, we sweat the most in hot, humid environments. Since hot water offers both heat and 100% humidity, fighters lose water quickly by taking hot baths and fully submerging everything but their nose for 10 minutes at a e.

This is the “finishing touch” to flush the last few pounds of water and is only used on the last few days leading up to the weigh-in.

I carry a gallon water jug with me wherever I go, which makes me feel ridiculous. But I have to make sure I get my two gallons of water in. Overall, though, I feel fine. It actually doesn’t seem that difficult. I’m not sure what the big deal is.

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I’m starting to miss the taste of salt. All of my food is bland. Now I’m drinking one gallon of water instead of two. Still not that bad.

I go to the bathroom 13 es in one day. A new record, I believe. And I’m still drinking a gallon of water.

Now I’m down to half gallon of water per day, which means I have to ration it out, which feels weird. I have a little with breakfast, a little with lunch, and a little with dinner. It’s definitely not enough water.

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In the evening, I try my first hot water bath. I generally enjoy baths, but this one’s different. My apartment’s water doesn’t get as hot as Dr. Berardi wants it to be — “hot enough to cause moderate pain but not burn your hand” — so I fill two pots and a kettle with water, put them on the stovetop until they boil, and pour them into the bath tub.

10 minutes later, I’m lying naked in the middle of my living room trying to catch my breath. My eyes are rolled back into my head. My entire body feels like a giant heartbeat. I want to drink some water, but can’t.

In the sauna I watch beads of sweat collect on my skin. I see my precious water run down my arms and chest and legs and know that I won’t be able to replenish any of it when I get out.

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I spend the