Thread: Tappa 3 kilo tills på fredag

Tjenare Ska tävla i sport Ju-jutsu till helgen och behöver tappa 3 kilo. Väger nu 80Kg och ska tävla i -77 invägning kommer att ske antingen på fredag kväll eller lördag morgon. Nu undrar jag hur jag på bästa sätt ska göra mig av med dessa kilon? jag har inte särsklit mycket fett utan det är mest muskler, så jag antar att det är vatten som jag vill bli av med?

Hade varit grymt om någon kunde ge mig lite bra tips

aa, lutar åt att det är vatten om du är helt rippad och bara har några dagar även om det inte alltid är det bästa.
äta lite lättare och sen basta bort 2kg i bastun. när är första matchen om du väger in dig på lördag?

finns lite mat tips här annars
Viktminskning!

och lite mer direkta på vätskan i kroppen

Drick mindre

The simplest and most effective way to begin the weight cutting process is to decrease or stop fluid intake. Your body is constantly losing fluid by breathing, sweating and urination. Every minute and hour that this goes by without replacing the fluid, you will lose weight. This process takes no extra energy from a fighter to complete, and you can lose up to 5-6 pounds in 24 hours without drinking. My athletes never go over 24 hours without fluid, and we usually start the fluid restriction exactly 24 hours before the weigh in. Before beginning the fluid restriction, there are some tricks to losing the maximum amount of fluid over that 24 hours.

For the fifth, fourth and third days before the weigh in, I have my athletes consume 2 gallons of water a day. They carry the gallon jug around with them so they know how much fluid they are taking in. At this time, the athlete also can be more liberal with sodium in his diet (we don’t go heavy on the sodium, but a little increase can help later as you will see). This increased water intake triggers hormones in the body to excrete more urine than usual. This response will be essential in losing fluid the day before the weigh in. Two days before the weigh in, the fighter cuts the fluid intake to one gallon of water, and cuts out the sodium from the diet. Finally, the last day before the weigh in, the fighter takes in no fluids, no sodium, and only food that I will describe later. This process is effortless, and only requires a little discipline and tolerance of a dry mouth.

Svettas bort

The next most popular way to decrease weight before a weigh in is to sweat out fluid from the body. This can be done in a number of ways, and can take off 5-10 pounds of weight in a short period of time depending on the conditions. This is a great method because even if the athlete is already lean, there will still be fluid that can be lost. The limitations to this method are that it requires great amounts of energy expenditure, and can sap strength from the fight the next day. The goal for using this method would be to take off the weight you need to lose with the least amount of fatigue for the athlete.

The simplest way to use this method is to exercise. That can be as simple as running or jumping rope, to as complex as cardio fight circuits involving punching, kicks, takedowns and sprinting. Depending on how quickly you need to lose the weight and the temperature of the area you are in, you will get a feel for what style you need to use. In addition to the exercise, athletes commonly use plastic suits and heavy clothing to increase the body temperature and enhance the sweating response. Just remember not to overheat. Athletes have actually died from overheating using some of these methods. (I must repeat that the goal is to be within 10 pounds by the day before the weigh in so that any methods you use don’t need to be drastic).

In addition to exercise, athletes can also use a sauna or hot bath or shower to lose fluid as well. A dry sauna is the most powerful of the three for weight loss and this loss should be monitored. Time spent in the sauna or hot showers should be at small 15-30 minute intervals to check

Vi har inte fått något matchschema ännu men invägningen är vid 8 på morgonen och jag gissar på att jag går min första match runt 10. Hur länge behöver man sitta i en bastu för att gå ner 2 kg?

Ja där stod en hel del bra grejjer, ska göra upp en plan för veckans kost med en gång!

Ta på lite extra kläder när du tränar nu sista veckan så du svettas lite extra på träningspassen sen efter träningen så ser du till att inte dricka för mycket/lite mindre än vanligt. Sen på Fredagen svettas du bort det sista som är kvar.

at mindre sen basta, 3kg tar runt 40min i bastun att plocka..

Undvik salt i maten också. Blir enklare att svettas bort vätskan då!