This is not a medical guide for weight cutting. These advices are based on my personal experiences and they are not based on any kind of scientific facts. You should always compete in the weight class, that is closest to your weight. Extreme weight cutting for BJJ is not a good idea since the competitors are weight-in right before their first match.
If you are looking to do significant weight drop, you should consult a nutritionist.
Choosing the weight class
You should go to the weight class which is within 2-3 kg range of your actual weight. For those who are competing the first time, you should choose a weight class so that you don’t have to cut any weight.
Competing the first time can be bit stressful situation. Please leave the weight cutting out of the picture and just enjoy the first time experience.
How to determine your actual weight
First of all,
you need a digital scale. Period. It is impossible to know your actual weight with an old-school scale.
If you are competing in Gi, you need to wear gi when you’re testing your weight. You will be weighed in with the gi in the tournament as well.
You might have noticed, that when you weigh in yourself in the morning you might get a different result than in the evening.
The only way to determine your actual weight is to weigh yourself first thing in the morning. When you wake up, go to the toilet and empty yourself. Don’t eat or drink anything before stepping into scale. The morning weight is the absolute number you can get.
When I eat breakfast, I usually gain 1-1.5 kg. But the weight will go down in the next two hours back to what it was when I woke up.
I know my weight, but I need to lose 2 kg, how do I do it.
First of, the more time you have easier losing the weight will be. Don’t put yourself in the situation where you have 3 days before the tournament and you need to lose 2kg.
Everything starts with the diet. This is not rocket science, simple things will have a massive impact on your weight.
Stop consuming these things
- Sweets (sugar in general)
- Alcohol and sodas
- Fatty foods
- Reduce carbohydrates.
- Red meat
- Reduce the amount of salt in your food
Consume these instead
- Vegetables, eat them as much as you want.
- Whitefish, replace the red meat with white fish.
- Chicken and turkey are good options for meat.
- Drink lots of water, you need to stay hydrated to flush out water and the sodium out of your body.
- An avocado is a good option for fats
- Fiber. This is one of the most important things that your body needs when dieting.
- Make meal replacement smoothies, here’s one of my recipes:
- Hemp protein
- I prefer hemp protein, as it doesn’t contain any artificial sweeteners.
- Pinch of salt
- Frozen berries
- 1 teaspoon of peanut butter
- 1 tablespoon of MCT oil
You need to eat somewhere between 3-5 dishes per day depending on weight. You need to have a steady amount of protein coming into your body. Smoothie is an easy option for busy people.
The main emphasis should be on jiu-jitsu. Since you are not doing powerlifting competition or marathon, the main focus should be in jiu-jitsu. Tournaments are won with proper technique and skill, not with kick-ass deadlifting results
However, if I need to lose weight I usually add 1 or 2 running sessions to my weekly workout regime. Weight lifting doesn’t do much for me when it comes to losing weight. Cardio is the best way to lose weight.
Cutting weight is not hard, it is quite simple. The thing that makes cutting weight hard, is to be able to stay on the track and out of temptations.
The more time you have, the easier the weight cut will be.