Weight cutting
Encyclopedia
Weight cutting is the practice of rapid weight loss
prior to a sporting competition. It most frequently happens in order to qualify for a lower weight class (usually in combat sports, where weight is a significant advantage) or in sports where it is advantageous to weigh as little as possible (most notably equestrian
sports). There are two types of weight cutting: One method is to lose weight in the form of fat and muscle in the weeks prior to an event; the other is to lose weight in the form of water in the final days before competition.
Nutritional experts will rarely give advice on how to cut weight safely or effectively, and will simply recommend against cutting weight at all. However, many athletes choose to do it because they wish to gain an advantage in their sport.
and aerobic exercise
. By losing fat they hope to achieve a higher "strength to mass ratio" or "lean weight." This means more muscle and less fat, and should theoretically give them an advantage against other athletes of the same weight.
Healthy weight loss
can be seen as a positive effect of participation in sports, but reducing body fat too greatly can cause health problems. Athletes should try to maintain their body fat at the lowest healthy level to achieve their best performance.
Athletes at the elite level will sometimes attempt to temporarily lower their body fat to unhealthy levels to give themselves an edge in important competitions. Afterwards they will regain the lost fat, and return to their normal training weight. This technique should not be attempted without knowledge of periodization and the help of a knowledgeable coach and medical advice.
Children and teenagers should be cautioned to avoid losing weight at excessive quick rates or to excessively low levels the way adult athletes may choose to. Young bodies require additional nutrients to grow. Weight-cutting techniques can interfere with healthy physical development.
Some athletes desiring rapid weight loss may choose to sacrifice muscle mass by eating a low protein
diet. However, most athletes are interested in maximizing fat loss while minimizing muscle loss.
The best way to minimize muscle loss while losing weight is through resistance training
. If emphasis is being placed on aerobic training, resistance training will be a smaller part of the athlete's training program, promoting greater muscle loss. Muscle growth cannot be expected unless emphasis is placed on resistance training, but muscle loss can at least be slowed. After a period of weight loss, athletes may wish to do a period of weight training
to recover lost muscle.
The athlete should remember to eat protein at all meals, especially before aerobic exercise. This will help slow muscle loss. Some athletes may choose to use supplements to minimize muscle loss; Glutamine
is a popular choice.
prior to weigh-ins. This weight can then be rapidly regained immediately afterwards.
A good rule of thumb for most athletes is to lose no more than 5% of their total body weight through dehydration. Athletes at an elite level often lose more than this. It should not be attempted without a knowledgeable coach and medical supervision.
Immediately before weigh-ins, athletes can put on warm clothes and engage in aerobic exercise to make themselves sweat. Garbage bags can be worn against the skin to eliminate cooling through sweat evaporation.
Some athletes choose to sit in a sauna so that they can sweat without wasting energy. Another technique is to chew gum to induce salivation, then to spit out the saliva instead of swallowing it.
Athletes should remember to urinate and defecate as this is an easy way to reduce weight. Some athletes may choose to take diuretics and laxatives to aid in this. Some diuretics are banned by the WADA
in events such as the Olympics as they mask Steroid detection in post drug tests, some may also have harmful effects on the body.
Losing weight through dehydration is not recommended, as it may lead to decreased performance, and, more importantly, serious injury.
Athletes should continuously sip liquid containing carbs, protein, and sodium until they compete. Many athletes are told not to eat too much food all at once for this will lead to upset stomach. A small amount of food can be eaten once every hour before competition, and no later than 3 hours before an event starts. Rehydration cannot be achieved in a single sitting, as the body can only be rehydrated at a rate of 1.5 litres per hour (3.3 lb/h).
The best drink for rehydration is not pure water. The body requires electrolytes in order to retain water. An oral rehydration solution is the best choice. Sports drinks also work, but contain excessive sugar that may negatively affect performance. Another possible choice is vegetable juices and water. A popular rehydration drink among athletes is Pedialyte
, due to its low sugar levels.
Weight loss
Weight loss, in the context of medicine, health or physical fitness, is a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon and other connective tissue...
prior to a sporting competition. It most frequently happens in order to qualify for a lower weight class (usually in combat sports, where weight is a significant advantage) or in sports where it is advantageous to weigh as little as possible (most notably equestrian
Equestrianism
Equestrianism more often known as riding, horseback riding or horse riding refers to the skill of riding, driving, or vaulting with horses...
sports). There are two types of weight cutting: One method is to lose weight in the form of fat and muscle in the weeks prior to an event; the other is to lose weight in the form of water in the final days before competition.
Nutritional experts will rarely give advice on how to cut weight safely or effectively, and will simply recommend against cutting weight at all. However, many athletes choose to do it because they wish to gain an advantage in their sport.
Dieting
In addition to improving performance through healthy eating, some athletes will seek to lose weight through dietingDieting
Dieting is the practice of eating food in a regulated fashion to achieve or maintain a controlled weight. In most cases dieting is used in combination with physical exercise to lose weight in those who are overweight or obese. Some athletes, however, follow a diet to gain weight...
and aerobic exercise
Aerobic exercise
Aerobic exercise is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism...
. By losing fat they hope to achieve a higher "strength to mass ratio" or "lean weight." This means more muscle and less fat, and should theoretically give them an advantage against other athletes of the same weight.
Healthy weight loss
Weight loss
Weight loss, in the context of medicine, health or physical fitness, is a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon and other connective tissue...
can be seen as a positive effect of participation in sports, but reducing body fat too greatly can cause health problems. Athletes should try to maintain their body fat at the lowest healthy level to achieve their best performance.
Athletes at the elite level will sometimes attempt to temporarily lower their body fat to unhealthy levels to give themselves an edge in important competitions. Afterwards they will regain the lost fat, and return to their normal training weight. This technique should not be attempted without knowledge of periodization and the help of a knowledgeable coach and medical advice.
Children and teenagers should be cautioned to avoid losing weight at excessive quick rates or to excessively low levels the way adult athletes may choose to. Young bodies require additional nutrients to grow. Weight-cutting techniques can interfere with healthy physical development.
Supplementation
Athletes use a number of different supplements to stimulate fat loss. Green tea has been shown to increase the metabolic rate by a small amount. Conjugated linoleic acid (CLA), found in beef, lamb, milk, and cheese, is theorized to reduce body fat in individuals who exercise.Muscle loss
Although it may be extremely difficult, it is possible to retain muscle while losing fat.Some athletes desiring rapid weight loss may choose to sacrifice muscle mass by eating a low protein
Protein
Proteins are biochemical compounds consisting of one or more polypeptides typically folded into a globular or fibrous form, facilitating a biological function. A polypeptide is a single linear polymer chain of amino acids bonded together by peptide bonds between the carboxyl and amino groups of...
diet. However, most athletes are interested in maximizing fat loss while minimizing muscle loss.
The best way to minimize muscle loss while losing weight is through resistance training
Resistance training
Resistance training has two different meanings. A broader meaning that refers to any training that uses a resistance to the force of muscular contraction , and elastic or hydraulic resistance, which refers to a specific type of strength training that uses elastic or hydraulic tension to provide...
. If emphasis is being placed on aerobic training, resistance training will be a smaller part of the athlete's training program, promoting greater muscle loss. Muscle growth cannot be expected unless emphasis is placed on resistance training, but muscle loss can at least be slowed. After a period of weight loss, athletes may wish to do a period of weight training
Weight training
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity to oppose the force generated by muscle through concentric or eccentric contraction...
to recover lost muscle.
The athlete should remember to eat protein at all meals, especially before aerobic exercise. This will help slow muscle loss. Some athletes may choose to use supplements to minimize muscle loss; Glutamine
Glutamine
Glutamine is one of the 20 amino acids encoded by the standard genetic code. It is not recognized as an essential amino acid but may become conditionally essential in certain situations, including intensive athletic training or certain gastrointestinal disorders...
is a popular choice.
Dehydration
About 65% of the human body is made of water under normal conditions. This makes it tempting for athletes to temporarily lose weight through dehydrationDehydration
In physiology and medicine, dehydration is defined as the excessive loss of body fluid. It is literally the removal of water from an object; however, in physiological terms, it entails a deficiency of fluid within an organism...
prior to weigh-ins. This weight can then be rapidly regained immediately afterwards.
A good rule of thumb for most athletes is to lose no more than 5% of their total body weight through dehydration. Athletes at an elite level often lose more than this. It should not be attempted without a knowledgeable coach and medical supervision.
Immediately before weigh-ins, athletes can put on warm clothes and engage in aerobic exercise to make themselves sweat. Garbage bags can be worn against the skin to eliminate cooling through sweat evaporation.
Some athletes choose to sit in a sauna so that they can sweat without wasting energy. Another technique is to chew gum to induce salivation, then to spit out the saliva instead of swallowing it.
Athletes should remember to urinate and defecate as this is an easy way to reduce weight. Some athletes may choose to take diuretics and laxatives to aid in this. Some diuretics are banned by the WADA
World Anti-Doping Agency
The World Anti-Doping Agency , , is an independent foundation created through a collective initiative led by the International Olympic Committee . It was set up on November 10, 1999 in Lausanne, Switzerland, as a result of what was called the "Declaration of Lausanne", to promote, coordinate and...
in events such as the Olympics as they mask Steroid detection in post drug tests, some may also have harmful effects on the body.
Losing weight through dehydration is not recommended, as it may lead to decreased performance, and, more importantly, serious injury.
Rehydration
After weigh-ins, athletes should immediately begin rehydration. Some sporting events hold weigh-ins on the day before competition; others hold weigh-ins on the same day, only hours before competition. This is often done to discourage excessive weight cutting.Athletes should continuously sip liquid containing carbs, protein, and sodium until they compete. Many athletes are told not to eat too much food all at once for this will lead to upset stomach. A small amount of food can be eaten once every hour before competition, and no later than 3 hours before an event starts. Rehydration cannot be achieved in a single sitting, as the body can only be rehydrated at a rate of 1.5 litres per hour (3.3 lb/h).
The best drink for rehydration is not pure water. The body requires electrolytes in order to retain water. An oral rehydration solution is the best choice. Sports drinks also work, but contain excessive sugar that may negatively affect performance. Another possible choice is vegetable juices and water. A popular rehydration drink among athletes is Pedialyte
Pedialyte
Pedialyte is an oral electrolyte solution manufactured by Abbott Laboratories and invented by Gary Cohen, MD of Swampscott, Massachusetts, which is designed to replace fluids and minerals that are lost when a child has diarrhea with or without vomiting...
, due to its low sugar levels.
See also
- Human weight
- Weight lossWeight lossWeight loss, in the context of medicine, health or physical fitness, is a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon and other connective tissue...
- Eating disorderEating disorderEating disorders refer to a group of conditions defined by abnormal eating habits that may involve either insufficient or excessive food intake to the detriment of an individual's physical and mental health. Bulimia nervosa, anorexia nervosa, and binge eating disorder are the most common specific...
- DietingDietingDieting is the practice of eating food in a regulated fashion to achieve or maintain a controlled weight. In most cases dieting is used in combination with physical exercise to lose weight in those who are overweight or obese. Some athletes, however, follow a diet to gain weight...
- Healthy eating
- DehydrationDehydrationIn physiology and medicine, dehydration is defined as the excessive loss of body fluid. It is literally the removal of water from an object; however, in physiological terms, it entails a deficiency of fluid within an organism...
- Rehydration
- Aerobic exerciseAerobic exerciseAerobic exercise is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism...
- Strength trainingStrength trainingStrength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction...