Losing weight in combat sports?
What is the fastest way to lose weight in martial arts?
Always and only one: eat well.
It happens that for fashion or for the advice of a friend some people begin to practice combat sports or martial arts for weight loss.
An art that often uses this form of marketing is the Brazilian Jiu Jitsu but also Muay Thai in recent years has been “sold” as an effective method to lose weight.
Ps. I don’t like this! although I understand that it can be a lie for good, it can’t just be that motivation and if it’s not associated with a proper diet it’s absolutely not true.
So it happens that more questions like:
- But how do I lose weight in combat sports?
- How do I lose weight in combat sports fast?”
- But does it really make me lose weight and lose weight in combat sports?.
what questions about what is the art you are going to go to practice, what kind of workouts you do, what equipment you need, etc.
Noooooooo!!! This is absurd.
Ps. I want to be honest, when I joined the gym I wanted to get in shape (actually I was already but you know the fixations and self-harm), because I played a lot of sports and I had stayed still for a few months, so I joined a martial arts gym hole near home, too bad I didn’t know it was the best gym in my city , too bad I didn’t know this incredible passion would come.
As with most things in life:
- If you are a person with a good metabolism and you are just out of shape, it is quite easy to lose weight, so you just have to work regularly in the gym (at least 2-3 times a week) and already this without changing your diet will increase your lean mass and reduce not your weight but toning it your appearance will improve and even quickly.
- If you are a person with a low metabolism and normally walks around a weight at the limit of the obese, you need to eat well. So 5-6 smaller dishes a day definitely boosts metabolism but unless you believe in the stories of miraculate, what makes the difference are the correct eating habits, they make more difference than working like a madman inthe gym. I’ve had friends who have had a drop of 20kg in just 2 months but if you talk to people about experience everyone will tell you that the way you eat affected 70 pounds of weight loss. Everyone suggested the same diet: eat smaller meals 5-6 times a day.
Now 5-6 small meals do you know what it means true?
No sugar, no pasta, No sweets, No. etc. means clean eating
The fighter’s diet is pretty much the same as any other serious athlete.
Runners, fitness practitioners, boxers and many other combat sports athletes all have similar diets.
It is nothing new and unknown but I still want to give you some ideas.
Some tips for losing weight in combat sports:
- White meat – White meat only. It’s easier for your body to digest and processes proteins faster through your body without weighing you down. Examples of white meats are chicken, turkey and fish. Funny how white meat happens to be lean animals that can fly or move fast? Red meat you should avoid it if you can like for example veal or pork.
- Whey or soy protein – In addition to meat, eggs, tuna, peanut butter and milk, they are an excellent source of pure protein. Remember that you practice martial arts and combat sports and you are not a bodybuilder and a weightlifter, so don’t try to be like a bodybuilder by finishing 2 cans of gainer protein per month. This approach does nothing for you.
- Fruits and vegetables – Everyone needs vitamins, you need to be a healthy person in general. Eat a wide variety of fruits and vegetables. Remember how varied the better. I personally took myself an extractor that so it is easier to “eat” fruits and vegetables in abundance
- Basmati white rice – you need to use it instead of bread, and you need to wash it to remove starch. Little oil and little salt. Since you will have to cook it often my advice and buy a pot cook rice that simplifies the work and in the meantime you can do more.
- Liquids – Water, only water! 2 liters per day is the minimum for everyone in general. But you can also get to 4 if you’re training hard or it’s summer or you train in the Caribbean, I say from experience. Again, this is a minimum, if you can drink more, do it. No alcohol and no sugar, it slows you down, will fatten you up and make your organs more fragile and sensitive.
- Fat – no sugars or junk food. As for your body fat, this has more to do with your genetics than anything else. Each person has their own metabolism and if you have a body that builds fat easily you have to stay away from unhealthy foods for at least six days a week. One day you can ungove a meal and it’s right to enjoy our good Italian food once a week, as the workouts are very hard and quickly burn fat and will make no difference unless you are training for a world championship, your coach will not know about the ice cream or the slice of cake you have eaten. Beware one meal a week and it does not mean to binge but to eat what you like.
- Supplements – The pills and substances created in the laboratory are not natural. As you may understand I’m not a fan of supplements, they will never be able to provide the same level of nutrients that it gets from eating real food. Of course you are sold differently but just because you ate a 100 mg pill of vitamin C doesn’t mean your body actually absorbs everything. Your body can only absorb a certain amount of nutrients at a time and the rest is “thrown”. Just follow a normal diet and stick to seasonal vegetables to get everything you need. If you can forget all those supplements, do not become a slave to these pills, if it were enough to have all the nutrients from the pills now we all ate pills and not food. It’s something comfortable but use it only if necessary. Check your values by not inventing anything.
It’s just little advice on how to lose weight in martial arts but you need to start understanding that nutrition is a fundamental aspect of training, it’s not a separate thing, it’s the energy source to recover and deal with subsequent workouts.
One important thing you need to feel is if with the nutrition and hours of rest you do you can support the scheduled workout every day.
Recovery is something very important.
A diet suitable for those who practice combat sports is NOT a secret, but I do not want to provide you with a real diet because using the principles of a healthy diet, you can create a healthy diet to “engage” and adapt to your habits of life, diet and training!
The “common” diet to lose weight in combat sports:
- 5-6 small meals a day, every 2-3 hours.
- Drink water until the urine is clear (or light yellow).
- Eat a big meal for breakfast and another 2 hours before your workout.
- Eat before you get hungry and stop before you’re full.
- Good carbs are low carbs, good proteins are with white meats , nuts, good fats are mono fats and poles (fruit with shell, fish, olive oil).
- Balanced diets make supplements unnecessary, the use of supplements.
- It balances nutrients (carbohydrates/proteins/fats) and limits calorie intake.
- If you need to eat less, do it without starving you have to train.
- If you need to eat more, do it without overeating, check your weight.
- Your diet must adapt to your needs, and not the other way around.
Consider that one of the 3 fundamental stages for an athlete are beyond training and recovery is just nutrition.
So it is very important that you are followed or that you inform yourself about the best way to feed yourself and lose weight in combat sports!
Losing weight in combat sports can be a goal but to do so there is always only one way, proper nutrition.
Good training and good nutrition!!
Street Fight Mentality & Fight Sport