Cut weight for a competition
First of all warn that in this article I’m not going to teach you how to lose fat permanently or for long periods. The objective of cutting weight before a competition is to give weight just the upper limit of your category. So we are weighing as much as possible when lifting.
If we were in a body weight the lower limit we would be putting at a disadvantage compared to other competitors, since lower body weight, less force. It is no coincidence that someone from 105 kg lift more than 56 kg another person. If instead we weigh more, we can not compete in the category that we logically.
This article is geared especially those you would want to compete in Powerlifting and weightlifting , mainly because they are where I compete and I tried this method, and because there are two weight classes and grief benefits as possible.
Still, if it is your first competition, or are beginners and want to compete (I encourage you to do) you must not lose weight.
Just you’re adding an extra complication apart from the nerves you have, you can go wrong will find you weak, lose concentration possessed with weight … Cutting weight for a competition only makes sense if we are more competitive that way and our goal is to win or beat a record in that category.
If we are to compete for the first time, to know what the experience, meet people passionate about the same thing … we should not worry of losing weight. Simply weigh yourself several days a week, do the media, and sign up for the weight class you go in, do not complicate.
Before you even think about losing weight for a competition must be realistic. If you have to go down more than 5% of weight in the last 2 weeks it might be better to get it reconsider the plan. Either you give yourself more time to lose weight at a slower rate in previous months, or maybe you should consider racing in the next weight class.
If you have to make a very sharp drop going to lose a lot of strength, I assure you. You’ll feel weak and everything will fail, hard training so many months ago not make sense.
Weighing vs 2h 24h
In this article I will explain how to prepare for weighing 2h. The reason is that both the IWF (International Weightlifting Federation) and the IPF (International Powerlifting Federation) operated weighing 2 hours before the competition. Other federations in other countries or maybe even in Spain operated weighing 24 hours before the competition, this allows much more flexibility. It is debatable which is better but that’s another topic. Logically weighing 2 hours have to calculate everything better, and weighing 24 hours you can get away with much more weight to compete.
While the typical recommendation for water intake is 2 liters per day, active people who do sports should drink more. Surely you should be drinking around 4L. The protocol consists of drinking too much water to fool the body into thinking it does not need to retain fluid. In this way we will increase the urinated and expel plenty of fluids in our body.
Depending on each person and need to lose weight the protocol will vary, that are adjustments that everyone will have to go by as you begin testing it.
- 6-4 days before: 6L water, keep high protein and fat as from coming making and starts cutting carbohydrates if you are well above the target weight.
- 4-2 days before: 8L of water. 30 min light cardio. Reduce sodium intake.
- 1 day before: 6-8L water depending on body weight, short water 10-12h before weighing.
- Post weighing: Start drinking Powered drinks or Aquarius style, you can even check them some salt. A cheese sandwich and an orange or banana is a good solid choice, sodium is your friend without going over.
You spend not eating after weighing we do not want to be too full, be sure to take fast food to digest and low in fiber. Set aside something to take from the uprisings either after the snatch or after the squat and bench press. Go to powered sipping.