Posted on 11 January, 2017

How to Cut Weight for Sports that Require a Weigh In

By Jacob Andreae in Radio Show, Balls 'n' All, Mix104.9, Sports, Fitness, Nutrition How to Cut Weight for Sports that Require a Weigh In

[Photo credit: MartialArtsNomad.com]

There are a few changes coming to what I create and deliver in 2017. The first is a weekly video of my segment on Jackson Clark's radio show, 'Balls 'n' All', on Mix 104.9FM. There are some other exciting developments coming in the next few weeks. 

Towards the end of 2016, Jackson asked me to come in and discuss fitness, nutrition and psychology on his show. It must've went well because he asked me back. It became a regular thing and now it'll continue in 2017. 

I love media and radio is just one platform I've had experience in. Back in 1995, as a grade 10 student, I got my first real taste for media. I did work experience with Charlie King at the ABC in television and radio. Charlie has been very supportive for me and given me plenty of opportunities to learn, having me on his show, 'Territory Grandstand', many times over the years. 

This is the first of many videos to come from the radio shows I do this year. Below is the video, which you can watch quietly if you need to as it has subtitles, or read the transcript below the video.

With a clean belly, healthy body and happy mind, 
Jacob 

This week on Mix 104.9's Balls 'n' All, Jacko asked me about cutting weight for sports that require athletes to weigh-in such as boxing, UFC and horse racing. We discussed how to do that, how much weight is possible, how much weight I've seen lost while monitoring the weight of sportspeople, and the potential health effects of cutting weight.

How to Cut Weight for Sports that Require a Weigh In

Here's the direct link to this video and stay-up-to-date by subscribing to JacobTV

Transcribed Text:

Jackson - Welcome Back to Balls ‘N’ All here on Mix 104.9. Just a quick shoutout to Damien Zammit out there who said he’s listening to the show, former Buffalo's coach. A very underrated coach, I hope he makes a return to the NTFL coaching ranks, Mr Zammit.

Jacob - He coached me you know.

Jackson - Did he?

Jacob - Yeah, in one of my very few Premiere League… few games.

Jackson - How was he?

Jacob - I, I really liked him, I thought he was an awesome coach. He’s a very good development coach in my opinion.

Jackson - That’s not what you said off air… But nah, Zammit… Yeah, hello. Anyway, Jacob, great to have you back here mate. You pumped up the show, we love your engagement on Facebook. You always give me a wrap and give Mix 104.9 a wrap but you did give me a little bit of a clip over the ear saying that I was a bit of a wannabe UFC Fighter. Mate, I couldn’t fight my way out of a wet paper bag. I’ve got an ameteur boxing record of 0 and 1 so I don’t think that’s going to be happening anytime soon. But one thing that I am very fascinated about is cutting weight. So a lot of UFC Fighters and you listen to all their interviews, and it’s not just UFC Fighters, it’s Jockeys and Boxers, and any sport that has weight as the limit. They talk about that the battle isn’t in the arena itself or the ring itself. Sometimes it’s battle with themselves and their weight to get down to… Like some of these guys cut ridiculous weights and I’ll talk about that a little bit shortly but how is it done Jacob?

Jacob - Yeah so I like to talk about weight loss as being mostly… or 80% nutrition, 20% exercise. And it’s essentially the same kind of thing, it is a lot of nutrition. So I was talking to Simon Bates about this last night, whose dad is a famous Jockey… Uh, Horse Trainer here in Darwin, I don’t know if he was a former Jockey. But I thought Simon would have a few ideas on it and we talked about different things in regards to his own challenges with different food intolerances, and in particular lactose and gluten. If you see him now, in the last 12-18 months, he has completely ripped down and looks amazing. And he’s been able to maintain it for pretty much 18 months. And so essentially to lose that weight you don’t want to lose it really quickly. So the general guidelines are that you don’t leave it all to the last week. Or even the last couple of weeks and then try and rip down then because first of all your performance is probably not going to be that good anyway because you’ve all of a sudden changed your whole body composition. Chances are you’re probably not fully nourished as well, and it’s also just not healthy. So you want to drop your weight incrementally over your training period so that you hit your peak at the time that you do want to peak physically for your competition or event or whatever it might be. And so in the same time as doing that and cutting down with nutrition and through exercise you want to also make sure you stay really well hydrated. So the types of things you might be doing in regards to nutrition is eating heaps of vegies, so lots of broccoli and brussel sprouts and asparagus and stuff like that, so steamed vegies and fresh vegetables where possible. Lots of water, and you’d probably also be wanting to keep your protein intake up as well. So lots of fish which is not only high in protein but also in healthy fats. Omega-3 in particular a lot of people know about. As well as other meats, you know, chicken and red meat and stuff like that so you definitely would be cutting out carbohydrates in regards to pasta and breads. And I always like to say that you should cut them out anyway. And that’s the secret to people like Bates-y who are able to cut and get ripped and then maintain that over a long period of time. It is possible, it’s essentially a paleo diet.

Jackson - Jacob how much weight can you lose? So as I’ve said about 412,000 times I do follow the UFC very closely and one of the potential matchups this year could be a Russian guy Khabib Nurmagomedov [Thank You Google] taking on everyone’s favorite Conor McGregor. Now Conor is the 155lb Champion which is roughly, you might know more than me, at about 70-71 kilos. Nurmagomedov is a Russian guy as I said before, a really thick set guy with a background in Wrestling or Sambo or whatever it’s called in Russia. But he walks around at 194lb which is about 88 kilos and he seems to say that he’s got no dramas at all making that weight. Conor’s gone between 145 and 170. There a wrestler… not a wrestler, going back to my WWE fan days but there’s a fighter named Cyborg, a woman fighter, she fights in the… she’ll be fighting in the 145lb division but she has fought at 140lb before and she walks around at about 175lb. So we’re talking about athletes supposedly cutting upwards of 30-40lb and like I said that's about 18-ish kilos in a very short amount of time so surely that has got to be dangerous for you. And I want to know from your own example and I know being a scientific guy like yourself you have noticed before athletes, local athletes whether it’s say NT Thunder or Wanderers Football Club where they take their weights before the game and then take it after. So I want to know from your example how much weight have you seen people lose in such short amounts of time?

Jacob - Yeah well in those examples in a game, pre and post game, that’s hydration. So that’s losing water and you don’t want to be losing water to get down for a fight. It might be that you do possibly not eat and not drink before a weigh in to lose that extra kilo potentially two kilos if you’re sitting on the border but what these guys are trying to lose is fat. They’re not trying to lose water, that would be not good for them.

Jackson - But I mean how much water weight because they would differ. Obviously they’re losing fat and whatever they don’t need on their bodies but most of it is water weight when they’re weighing in because you see their training methods and they’re doing workouts in saunas and wearing… the old traditional boxing when they run in the rain coats and that sort of stuff so I’m not saying... for everyone out there listening to this... we don’t want to lose water weight because who cares whether you’re you know, 72 kilos when you’re dehydrated sort of thing so I just want to know how much water weight can you strip off you pre weigh in?

Jacob - Oh well you could lose a couple of kilos, you can actually lose up around 5 or 6 kilos depending on what you’ve done. And essentially that’s what they’re trying to do to get that last little bit off. They’re going to put that back on before their event but they’re essentially trying to get that last little bit off to get them under so they want to be as close to that maximum that they can be, if not possibly over, when it comes to game day, to event day. But you can actually like I said lose around 5 kilos. Typically you’ll lose, like in a game of NTFL football here, you’ll lose 3 kilos. And it’s interesting, the bigger the guy, or the woman, the more weight they generally lose. So you look at a ruckman and they will on average… And this is really interesting actually I was talking about this last night, Caucasian ruckmen, Caucasian big guys will lose minimum 3 kilos in every game in my experience. Whereas Indigenous bigger guys or darker skinned individuals who are bigger in the body don’t typically lose as much which is really interesting. So I’m thinking of people of Fijian descent or Maori descent or Indigenous Australian people, they will not lose as much which I find really interesting. And so it’s something I was saying last night I wanted to do some research on because it’s just amazing that Caucasian big people will typically lose minimum of 3 kilos in a game of NTFL footy. Whereas you know the darker skinned will be lucky to lose 1 or 2.

Jackson - Wow that’s crazy.

What do you think? I'd love to know your thoughts.

About Jacob Andreae

About Jacob Andreae

I write and speak about Fitness, Nutrition and Mindset. 

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How to Cut Weight for Sports that Require a Weigh InA quick start guide to losing weight and staying on track. Learn the strategies I use to eat and move for optimal health. Includes worksheets to enhance your motivation, commitment and discipline, along with a sample eating plan and exercise program.