Simple Guide For Boxers To Shed Pounds Before Weigh In’s

In the days leading up to a boxing match, the relentless pain becomes an unwelcome companion. 

The unyielding hunger pangs, the relentless physical strain, and the unrelenting temptation to break your resolve make the journey a true test of your mettle. 

Weight cutting brings with it undeniable suffering, both mentally and physically. However, there's a beacon of hope that can alleviate some of this anguish. 

In this guide, we'll delve deep into the challenges you'll face during a weight cut, examining the harsh reality of the process while offering a strategic approach to what to eat during these gruelling times.

Always Listen To Your Coach

In the world of boxing, your coach is your guiding light. 

He knows what's best for you, and he cares about your success in and out of the ring. If you ever doubt his intentions or advice, it might be time to find a new coach. 

Trust is paramount in this sport, and your coach is your ultimate ally on your journey to greatness.

Water Load

One of the key strategies in preparing for a fight is water loading. 

But what exactly is water loading?

 It's a process that involves manipulating your water intake in the days leading up to the weigh-in. 

The goal is to shed excess water weight without compromising your performance in the ring.

How Do You Water load?

Here's a simple breakdown of a 6-day water load plan:

Day 1 - 7.5 Litres

Day 2 - 7.5 Litres

Day 3 - 4 Litres

Day 4 - 2 Litres

Day 5 - 1 Litre

Day 6 - No Water (Weigh-in Day)

Remember, it's crucial not to go overboard. Aim to achieve no more than 3% body weight dehydration, with an absolute maximum of 5%. Going beyond this range is not recommended and can have serious health implications.

Don't Go Too Hard

When it comes to dehydration, moderation is key. 

To reach your target dehydration level, consider wearing a sauna suit and engaging in low-intensity activities like a slow run.

 The goal is to lose water weight gradually and safely, without pushing your body to its limits.

Change Your Diet

Your diet plays a pivotal role in your weight cut. During fight week, it's time to shift gears. Embrace a low-carb, high-fat diet to help your body shed those last few pounds. 

In the weeks leading up to the fight, focus on a low-fat, high-carb diet. 

Carbohydrates have a unique ability to hold onto water, so manipulating your carb intake strategically is essential.

It's important to note that this diet is not sustainable in the long term.

It's a short-term approach tailored specifically to the demands of boxing. 

You're only committing to this for 4-5 days, so stay disciplined and stick to the plan.

Only Eat Performance Food On Fight Day

Fight day is not the time to indulge in a heavy meal to pack on size.

 Instead, focus on clean, performance-enhancing foods that your body can efficiently burn during the fight. Your energy levels and endurance depend on it.

What Are Examples Of Performance Enhancing Foods?

Here's a list of clean foods that should be your go-to choices:

Good sources of fat:

Avocado

Olive Oil

Eggs

Dark Chocolate (in moderation)

Olives

Protein:

Greek Yogurt

Salmon

Turkey

Chicken

Lean Beef

Tuna

Cottage Cheese

Carbs:

Wholegrain Pasta

Brown Rice

Wholegrain Bread

Quinoa

Potatoes

Low-calorie, High Volume:

Green Beans

Frozen Veggies

Cauliflower

Broccoli

Cabbage

Spinach

Conclusion

The days leading up to a boxing match are fraught with physical and mental challenges. 

The relentless hunger, the ceaseless struggle, and the constant lure of indulgent foods can make this period feel like an unending ordeal. 

The pain of a weight cut is undeniable, an agonizing test of your resolve. 

Yet, amidst this suffering, there is a glimmer of hope—a solution that can ease the torment. 

In this guide, we have offered you a blueprint for what to eat during this demanding phase, a plan designed to minimize suffering, provide nourishment, and optimize your performance. 

While the journey will remain demanding, this plan is your ally in navigating the trials of weight-cutting, ensuring you step into the ring prepared for victory.

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