Fighters Only

Issue 076

June 2011

Safe weight cutting seems to be the subject on everyone’s lips right now but the fundamentals change for female fighters

Making weight is about more than throwing yourself in a sauna after reckless dieting, it’s an multi-level, near-scientific process. In the lead-up to a fight there are two things I focus on; weight and conditioning. My coaches manage my strategy but I have to ensure I put the work in, adhere to my diet and rest. Normally I can expect to shed 10kg over a six-week fight camp through a tried and tested diet that has been formulated to suit my dietary needs and lifestyle. I have included an outline and recipes for those interested in trying it out. Conditioning is vital for me since above all else I hate getting tired. I would rather break my nose, feet or dislocate my ribs (again) instead of feeling exhausted. Rest, which is the most important element of recovery and regeneration, is probably where I struggle the most. I work full-time and have a melodramatic vegetarian 16-year-old daughter who requires meals that aren’t within my diet so I’m often cooking twice.

Diet

My teammates and work colleagues are always surprised at how easily my weight seems to come off. When I don’t have a fight coming up I tend to enjoy a Belgian beer with dinner or a pannetone with my morning coffee so these elements are immediately stopped as soon as my fight is confirmed. Being female I also have to look at the date of my fight and compare it against my own diary since my hormone levels naturally fluctuate and there are some weeks where I may be prone carrying additional water weight which I need to account for. Ideally I would ease myself into the diet eight weeks out but can also decrease portion size or take out extras if I have six weeks or less. Sometimes there will be a few days where I’ll get a light-headed feeling around 3pm. This is usually a brief adjustment and if it’s more than three days I’ll be seeing my nutritionist. I keep a diary of what I’m eating, when and I check my weight once per week in the morning at my gym before hitting the mat. I record my weight and often post on Twitter or Facebook so my opponent and promoter know I am making weight. When I first started weight cuts I would notice a significant change in my weight the first two weeks. This was because my body was reacting to the change in diet. Anyone looking to cutting a few kg will find that adopting a diet of some sort will have this effect and then plateau after two weeks while the body adjusts to the dietary and lifestyle changes. Usually, two weeks after, the weight loss continues but often people seem to get demoralized and give up or change diets. As I have been using the same diet for over two years I often find little change to my weight in the first two weeks and just remind myself to be patient since it always happens. After week two the weight often starts dropping at a regular pace of 1–2kg (2.2–4.4lb) per week. I always tell the promoter what my weight will be at weigh in as well as when I touch gloves. This is because I’ll often cut 2kg (4.4lb) of water before weighing in using distilled water the week leading up to the weigh-in, and will fast from 6pm or 8pm the night before I hit the scales. If I’m still a bit heavy on the day I’ll take a ten-minute hot bath and sauna. That usually does the trick. Once I make weight I break the fast with some dates and figs, Cherry Active and water. I take small sips and bites for the first hour then go for a tasty carb-rich dinner or rice or noodles, lean protein and veg. I resist the urge for cakes, chips and beer; this can all be eaten after the fight and if done before will almost certainly compromise performance.

Conditioning

My conditioning coach Brett Sizeland told me quite rightly that a good strength base is important to a fighter’s conditioning. Conditioning is fundamental for performance, but if your power diminishes as the round or fight progresses you become increasingly vulnerable. All too often a fighter will come thundering out of their corner like a freight train and after the opponent weathers the initial maelstrom of strikes or takedowns can quite easily pick them apart while the freight train recovers. When I first start fight camp my fitness has gone AWOL along with my fight physique. I try to keep a good base fitness though it is impossible to maintain fight fitness without burning out. Eight weeks out I will do four-mile, 30-minute runs that include short sprint intervals, and I start training four days a week, one day of which will include two five-minute rounds of functional lifting/chopping and throwing. I find if I train six days a week I’ve over trained. I was told this is because my testosterone levels are lower as a female so I require a bit more recovery time. This means I try to have two recovery days per week whereas my male training partners will take one day. Six weeks out we start training in rounds similar to the fight, which for me is usually three five-minute stanzas. Three weeks out we have an extra round. Sparring is also an important aspect though the hard sparring is all done up to three weeks out. Closer to the fight I still spar though I’m more cautious due to potential injury and I’ll only ever partner with experienced teammates. I stop training completely three to four days before the fight.

Rest

Ideally I would get eight hours sleep per night and nap in the day between sessions. I manage six to seven hours sleep six nights a week, and then sleep 12–14 hours the night preceding and half of my rest day. Sometimes I manage an extra nap in the week. This is not ideal but the real world doesn’t take care of itself. Four weeks out I start ice baths after a hard session once a week. For me this consists of a 2kg (4.4lb) bag of ice dumped in a tub full of cold water. I find that a gradual immersion while I focus on my breathing helps: set the timer for five minutes and breathe. After this I get into a hot shower then relax. I will increase these to twice weekly as the fight looms closer. Six weeks out I also take one or two hot baths a week in a mixture of mustard powder, ground ginger and essential oil rosemary (Nelsons Arnica Massage and Bath Oil also works well, so I usually add it to rosemary oil and dump a capful in). After every training session I use Cherry Active concentrate then have lean meat and greens like spinach or asparagus. If you’re lucky enough to have a partner or spouse that is good with their hands ask, nag or guilt them into regular massages. Otherwise try getting at least one deep-tissue massage a week starting from four weeks out. Using a foam roller regularly after training and on rest days is great for tired muscles and lactic acid build-up. Overtraining is too common in the sport, but taking rest and recovery as seriously as the training itself should mitigate this. Having recently over trained (my fine motor skills were shot, and I had shivers and severe muscle fatigue) my coach explained that all the supplements in the world won’t replace sleep or rest. He then put me through a light circuit and sent me home to rest before I jeopardized my fight.

RECIPES

Chilli

1–2 Onions, chopped

4 Tomatoes chopped

1/2–1 Garlic bulb

1–2 Fresh chilies chopped (optional)

Tbsp Olive oil

Tube tomato paste

1–2 Cups water

1–2tsp Chili powder

1tsp Cumin

Tbsp Oregano

1-2tsp Cayenne pepper powder

1-2tsp Paprika

Tsp Liquid smoke (optional)

1 Packet lean mince or 2–4 buffalo burgers

broken up

1 tin Kidney beans

1 tin Black beans (optional)

Gently heat oil and add onions until golden then add tomatoes, stir and cover on a low heat for five minutes. Add the tube of tomato paste and water along with the mince or burger. Turn heat to medium and stir while adding the remaining ingredients gradually. Simmer for 15 minutes. Serve with a dollop of fat-free Greek yoghurt

Steak and Vegetables

Thawed frozen spinach (1–2 handfuls)

Cuts of steak

Soy beans (frozen, though peas are just as good)

Lay spinach on pan or foil (foil is less clean up) lay steak on top and sprinkle soy beans on side. Bake or broil at 200°C for eight to ten minutes. The steak juice will seep into the spinach giving it a nice flavor.

Spatchcock

1 Halved spatchcock

1 Handful of asparaugus or green beans

1 Handful of artichoke hearts or sliced carrots

1 Onion, sliced

2 Garlic cloves, crushed

Tsp each of ground sage and rosemary and cayenne or paprika

Lay out vegetables then add onion and garlic. Rub spices into chicken and cover with foil. Bake on 200°C for 30–40 minutes.

Turkey Escalopes

2–4 Slices turkey breast cooked

1/2–1 Avocado sliced

1–2 Tomatoes sliced