Issue 033

Q: How much weight do fighters normally need to lose before a fight? 

Brad: “It varies between fighters but it’s not uncommon for UFC fighters to cut a stone and a half (21lb) before a weigh in.

They usually get 24-30hrs to rehydrate and recover from this weight cut. But if you have a fight that requires a same day weigh-in then you should try not to cut weight at all, or cut minimal amounts.”

Q: What weight cutting options are there? 

A: “Dehydration is of course popular and will lose a lot of weight quickly. Doing low-intensity cardiovascular work, such as running in thick clothes, can do this or you can use the sauna.

But it’s not without drawbacks because if you lose too much body fluid (water) you’ll feel weak and tired. Practice is the best way to avoid this by getting used to the sauna and training yourself to cut small amounts. This will stop a dip in performance after the big pre-fight cut. 

“A better option is to slowly come down in weight over a six-week period before the fight. It’s not as hard on the body as dehydration, but it’s not without drawbacks. Cutting calories during the most intense part of a fight prep can leave a fighter exhausted. That’s because of the fine line between eating enough food to fuel training and not eating enough, to drop weight, which can hamper your recovery.

It’ll predispose you to illness and it can make you come in underweight.

“The best strategy is a combination of the two options. So drop only part of the weight during the lead up to the fight and then drop the last of the weight on the weigh-in day.”

Q: Should I adjust my schedule to adapt to a new time zone if I’m fighting abroad? 

A: “If a fight is in another time zone then the earlier you can get to the destination and acclimatize the better. Jetlag and a time zone change can easily damage performance. Where possible, five-to-seven days will allow you to adjust to the time difference and recover from jetlag.”

Q: How should I feel the night before the fight?

A: “If you’ve cut a lot of weight then rehydrating and eating a good meal is vital to performing well the next day. Personally, I liked to watch a few good movies, relax and not think about the fight.

Whatever your pre-fight preparation is, it should be enjoyable and not burn energy. Sitting and thinking about the bout can actually burn a lot of calories through nervous tension. Do anything that will distract your mind from the next day’s competition and plan something exciting for afterwards. If you’re looking forward to something special after the event, you will have more incentive to fight well.”