How to Lose Weight for an MMA Fight

Get lean and mean.

Most mixed martial artists compete in the weight class that is below their normal weight, according to MMA journalist Darren Wong. For instance, if a fighter normally weighs 165 pounds, he will likely lose 10 pounds during the weeks leading up to the fight so he can fight in the lower weight class. Many fighters will lose the weight by starving themselves a few days before the fight and then dehydrating themselves on the day they have to weigh in, which is usually the day before the fight. Doing this strains the body and causes the fighter to fatigue quickly and feel weak during the fight. However, following a diet plan can help the fighter avoid these negative effects.

Instructions

1. Commit to the diet plan eight weeks before the day of the fight. The plan itself is simple; you don't have to count calories or write anything down. You will undoubtedly understand how the plan works, but many MMA fighters struggle with the plan because of the self-control and discipline needed to execute the plan. Stick with the plan by thinking of the benefit of being able to step into the cage lean, healthy and with a full tank of energy.

2. Eat fruits. Fruits contain glucose that will give you much of the energy you need for your MMA training sessions. You can eat large amounts of fruit. You don't have to weigh the fruit or keep track of the calories you're consuming.

3. Eat vegetables. When you assemble a salad, do not add bread or fattening items, such as bacon bits and croutons. You can use a small amount of fat-free salad dressing.

4. Eat a moderate amount of turkey, chicken, and fish. These three items will provide you with the protein you need to recover from your MMA training sessions.

5. Drink only water. Many MMA fighters unknowingly consume a large amount of "empty" calories through beverages. Juice, Gatorade, soda, beer---drinking just about anything but water will sabotage your weight-cutting efforts, so drink water and plenty of it.

6. Eliminate sweets, white carbohydrates and any other foods that are not listed in the previous steps. This is the hardest step for some MMA fighters. Avoid cookies, ice cream, donuts and so on.

Tips & Warnings

• Add turkey bits to your salad at the salad bar.

• Read self-help books and psychology books that can help you improve your self-control.

References

• Bodybuilding: MMA Meal Planning
• MMA Training: Mixed Martial Arts Nutrition
• Bleacher Report: Top 10 Fighters Who Could Drop a Weight Class

Resources

• Fight Diet Plan