Once more, folks are asking us what the ‘secret’ is behind making weight here at GMAAC. With the risk of displaying broken record syndrome, there are no secrets, folks. All the information you need is already out there, you just have to find it and apply it. One of our boxing coaches, who is eminently successful at this, doesn’t understand why people “can’t figure out ‘how’ to not eat,” as he puts it. Anyway, in that spirit, here is his bitter little “cliff’s notes” version of how to be an off-season relatively lean 205# athlete, who once or twice a year needs to box as a light-heavyweight (178#) in 16 weeks:
1)
1. 1. If you have traditionally had problems making weight, read the book “The Foundation Diet,” which will help you develop the mindset necessary for successful body composition training and lifestyle. Again, it’s probably your attitude and your lack of compliance holding you back, and not a lack of information.
2)
2. 2. Read Shelby Starne’s ebooks [available for purchase on the EliteFTS site] WRT the actual ‘diet,’ insofar as what food you will put in your mouth goes. These books are not for the faint of heart, but they work and work well.
3)
3. 3. Don't buy in to the whole “Interval Training is all you need…” movement. What we call “output” work is not only necessary as the ‘base’ of your conditioning ‘pyramid’ but burns more calories from fat, and burns a lot of calories over the course of weeks and months of a fight camp.
3. 3. Don't buy in to the whole “Interval Training is all you need…” movement. What we call “output” work is not only necessary as the ‘base’ of your conditioning ‘pyramid’ but burns more calories from fat, and burns a lot of calories over the course of weeks and months of a fight camp.
4)
4. 4. On the other hand, don’t do stupid, seated, repetitive exercises utilizing a piece of ‘cardio machinery’… this work burns less calories, and is so boring that it will actually make you stupider for having done it. If you are going to do conditioning/output work, there is no reason you cannot find something specific to your competitive endeavors to perform for a long duration. This activity will not only get you ‘in condition’ (both cardiovascularly and body comp-wise), but can also be used to improve your skill set. Think 4 five-minute rounds of paced mitt work, instead of sitting on a stationary bike.
4. 4. On the other hand, don’t do stupid, seated, repetitive exercises utilizing a piece of ‘cardio machinery’… this work burns less calories, and is so boring that it will actually make you stupider for having done it. If you are going to do conditioning/output work, there is no reason you cannot find something specific to your competitive endeavors to perform for a long duration. This activity will not only get you ‘in condition’ (both cardiovascularly and body comp-wise), but can also be used to improve your skill set. Think 4 five-minute rounds of paced mitt work, instead of sitting on a stationary bike.
5)
5. 5. Finally, adopt a sound meet-week protocol. There are some very smart people out there who have facepalm-dumb meet week strategies. I like to do the following:
5. 5. Finally, adopt a sound meet-week protocol. There are some very smart people out there who have facepalm-dumb meet week strategies. I like to do the following:
a. Weigh-In Day (– 2): Three servings of: a bottle of water (12 or 16 oz.), a poached chicken breast, and a handful of strawberries or blueberries. This is not the minimum, this is IT.
b. Weigh-In Day (– 1): Two servings of the above.
c. Weigh-In Day: Nothing. Yes, NOTHING until after you weigh in.
d. Competition Day: Start rehydrating with Smart Water as soon as you make weight, and then resume eating a ‘typical diet.’ If you try all the ridiculous “superhydration strategies” out there, and start ingesting crap like waxy maize supplements without having taken them before, you will end up feeling bloated and sluggish. These strategies are fine for bodybuilding, where you are only worried about how you look, but they are not beneficial for weight class athletes who need to perform.
As promised, fairly simple, but definitely not 'easy'...
As promised, fairly simple, but definitely not 'easy'...
