Max Holloway, a renowned UFC fighter with a record of 25 wins and 7 losses, offers valuable insights into weight management, drawing from both his professional experiences and the expertise of performance nutritionists. While his extreme weight cuts for fights aren't recommended for the average person, the principles he and his team use can be adapted for healthy, sustainable weight loss.
Understanding Extreme Weight Cutting in MMA
UFC fighters often undergo extreme weight cutting to gain a competitive advantage. This involves rapidly losing up to 20 pounds in the five days leading up to a weigh-in. This process primarily focuses on water loss rather than fat or muscle loss. Fighters rehydrate after the weigh-in, allowing them to enter the octagon significantly heavier than their official weight.
Tyler Minton, a performance nutritionist who has worked with notable UFC fighters like Max Holloway, Khabib Nurmagomedov, and Daniel Cormier, revolutionized weight-cutting science. He emphasized a smarter, safer approach that prioritizes fighter performance and health. Minton's methods involve manipulating water and diet to purge water from the body without sacrificing strength or endurance.
The Science of Water Loss
Water makes up a significant portion of our body weight, ranging from 50 to 70 percent. The amount of water in our bodies fluctuates based on factors like diet, activity level, and sleep. Fighters like Holloway strategically manipulate these factors to shed water weight before a fight.
The Water Formula
Minton uses a formula to help fighters reduce water intake gradually. This involves multiplying the fighter's body weight in kilograms by 0.1 to determine the appropriate daily water intake in liters. For example, an 82-kilogram fighter would drink approximately 8.2 liters of water a day.
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The Salt Formula
Sodium plays a crucial role in muscle and brain function, but it also contributes to water retention. Instead of completely eliminating sodium, Minton reduces a fighter's sodium intake to just below 1,000 milligrams per day. This stimulates water loss without causing muscle cramps or performance drops.
Training and Diet Adjustments
In the week leading up to a fight, fighters shift their focus from intense training to light technique work or relaxed activities. This prevents burnout on fight night. Dietary adjustments also play a key role. Fighters increase their fat intake to 60% of their calories, with protein accounting for 35% and carbs only 5%.
This shift leverages the fact that carbohydrates cause the body to retain more water, while fat does not. The carbs consumed are typically from sources like berries or honey, consumed before light exercise or media events to combat any temporary brain fog from the low-carb diet.
Fiber Reduction
Fiber acts like a sponge, soaking up water in the body. To further reduce water retention, fighters eliminate fiber from their diet in the days leading up to the weigh-in. This lowers the bulk in their stomach.
Final Water Reduction and Sweating
In the 24 hours before the weigh-in, water intake is drastically reduced even further. Fighters may also use hot tubs to sweat out the remaining water. Minton uses sweat rate testing data to determine the optimal amount of time a fighter should spend in a hot tub to lose the desired amount of water.
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Prioritizing Sleep
Adequate sleep is crucial during this stage, as we lose water during sleep. Minton even gives fighters ice cream or frozen yogurt on Thursday night. The carbs help them sleep better.
Rehydration and Refueling After Weigh-In
After the weigh-in, fighters must carefully rehydrate and refuel to avoid stomach issues. This involves slowly sipping electrolyte drinks and gradually introducing easily digestible foods like gummy bears, dried fruits, and bread with jelly.
After a couple of hours, fighters can eat a real meal that is low in fat. The morning of the fight, they may "splurge a bit" on pancakes or french toast to provide a psychological boost and plenty of calories. The final meal, consumed five hours before the fight, consists of lean meat and rice.
Lessons for Sustainable Weight Loss
While the extreme methods used by fighters are not suitable for the average person, several principles can be applied to achieve sustainable weight loss:
- Avoid Crash Dieting: Crash dieting can alter your metabolism and lead to weight regain. Aim for gradual weight loss over a longer period.
- Understand Water Weight: Low-carb and keto diets often lead to rapid weight loss due to water loss, not fat loss.
- Focus on Macronutrients and Micronutrients: Pay attention to the balance of macronutrients (carbs, fat, protein) and micronutrients (vitamins and minerals) in your diet.
- Prioritize Protein and Whole Foods: Consume enough protein to maintain muscle mass and focus on single-ingredient foods like fruits, vegetables, whole grains, and lean proteins.
- Don't Obsess Over Daily Weight Fluctuations: Daily weight changes are often due to water fluctuations, not fat gain or loss.
Additional Tips from Max Holloway
Max Holloway also shared some practical tips for weight loss:
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- Practice Jiu Jitsu: Jiu Jitsu promotes a healthy lifestyle and can lead to significant weight loss.
- Portion Control: Start by gradually reducing portion sizes instead of making drastic changes to your diet.
- Limit Junk Food and Drink Water: Reduce your intake of junk food and aim to drink a gallon of water every day.
- Work Slowly: Make gradual changes to your diet and exercise routine to ensure long-term success.