\n\t\t\t\t<\/div>\n\t\t\t\tBy Dr. James Morehen<\/a> Following eight weeks of strict, tightly controlled nutritional intake, combined with tens of thousands of pounding steps during the cold morning runs, you find yourself at the start of fight week. This is the week elite fighters should love – the build-up, the electric energy around the city and the media attention ramping up as they come ever closer to strapping their wrists and striding towards the ring<\/a> with their chosen anthem exploding out of the stadium speakers.<\/p>\n In the ring, every heartbeat grows quicker and louder as the fighters stare across at their opponent – the aim of the next 36 minutes is to hit them with devastating force. This is combat sports! You might find yourself asking: \u201cdo combat sport athletes really need to cut weight? Why can\u2019t they just fight at the weight they walk around at every day?\u201d Well, you\u2019d think this is the most sensible approach, yet the majority of combat sport athletes will go through a period of short-term weight loss prior to a fight. Some will even put their body, mind and soul through hell and lose a dangerous 10kg in 24 hours<\/a>! Please be aware: if you or your athlete are going to make weight for competition, make sure you safely follow evidence-based guidelines. Even better, work with a professional nutritionist\/dietician to support you through the process.<\/p>\n In very simple terms, weight cutting is the process of decreasing body weight during an acute period of time. However, prior to any weight cut (the final seven days prior to competition) starting, the manipulation of body composition is best done gradually<\/a> over<\/a> time<\/a>. Essentially, before the final week of training camp and before any acute weight loss occurs, the goal is to reduce fat mass while maintaining or even gaining lean mass (muscle). Basically, if you are carrying extra fat mass, this is the time to get rid of it and \u2018lean out\u2019.<\/p>\n For professional boxers, body composition changes substantially over time. Some hot-off-the-press data of mine (see figure 1 below) shows how a boxer\u2019s body composition fluctuates over time, but also how important it is to have a fighter at their \u2018optimal\u2019 body composition when entering the final seven days prior to weight cut.<\/p>\n A key concept I discuss throughout the mini-course<\/a> and in many podcasts is the 3 T\u2019s of nutrition – Timing, Type and Total. Put simply, these refer to the time of day you are eating, the type of food or fluid you are consuming and the total amount of both.\u00a0 If you and your combat sport athlete can understand how the 3 T\u2019s work together, like three cogs in a very well-oiled machine, then you will be in a great place to safely improve body composition prior to any acute weight cutting. Better still, this 3 T\u2019s model also applies to the training that combat sport athletes perform. So, again, what time of day are you exercising? What type of exercise are you performing? And for what duration? Prior to competition, combat sport athletes have their body mass verified at the official \u2018weigh in\u2019 to ensure they meet the weight requirements of their competitive division. Within combat sports, this is known as \u2018making the weight\u2019. The actual time duration between the weigh-in and stepping into the ring for competition differs between sports. However, a recovery period of at least three and up to 24 hours exists among the Olympic combat sports<\/a>.<\/p>\n If done correctly, the weight cut should be a planned, prepared and easy process to perform, which results in a well-nourished, well-hydrated and happy athlete in the ring. If implemented poorly, with minimal evidence behind it, or by individuals who are not registered nutritionists\/dieticians, the athlete can struggle and experience distress. Essentially, get the recovery from \u2018making the weight\u2019 wrong, and it could result in a shocking performance in the ring and an easy fight for your opponent. Even professional boxers get this wrong at times. We just have to turn our attention to Kid Galahad having to take his underwear off<\/a> to make the weight at his official weigh in for his fight against Eddie Hearns.<\/p>\n
Last updated: March 24th, 2025 Weight cutting: Why do some athletes endure it?<\/h2>\n
\nAlthough it is the fight that occurs inside the ring that decides who has their hand raised at the final bell, there is a catalogue of considerations, or worse, catastrophes, that each fighter must navigate beforehand to ensure preparedness for battle. The most common of which is weight cutting.<\/p>\n
\nWeight cutting done incorrectly can result in serious consequences, and in some devastating situations, even death<\/a>.\u00a0 So why do they do it? In my recent Coach Academy mini-course<\/a>, I discuss this in more detail, but for now, let\u2019s explore some of the main points around weight cutting and explore a couple of strategies to maximise the benefits while minimising associated risks.<\/p>\nBefore we really dive in … a warning<\/h2>\n
<\/p>\nThe weight cut, and the 3 Ts of nutrition<\/h2>\n
\nIf you dovetail these two models together, on a practical level, you will be implementing the framework: \u201cfuelling for the work required.\u201d<\/a> In short, this is when pre-planned nutritional intake is aligned to the training demands of your day to elicit both the correct training adaptations and body composition targets. Even Premier League clubs<\/a> adopt this framework for professional football players.<\/p>\n
![\"Weight](\"\/wp-content\/uploads\/2022\/04\/weightcut.jpeg\")
<\/a> FIGURE 1. Body mass, fat mass, fat-free mass, and body fat percentage changes in a professional boxer over time during 11 contests.<\/p>\n