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For a long time there has been no research looking at the practice of "water loading", at least in the manner that it is used by athletes in the real world to make weight for competition. πŸ”΄ "Water loading" is the process of consuming extremely high levels of fluid for several days, with the idea that this will cause more fluid loss when water intake is restricted. And thus helping the athlete cut more weight. ☞ In the past year however, as part of his PhD research, Dr. Reid Reale conducted a water loading study at the Australian Institute of Sport.

The study had 2 groups:
πŸ…° Water loading group
πŸ…± Control group

For 5 days before a simulated weigh-in, the groups consumed water as follows:
βœ” Day 1-3: Water loading = 100 ml/kg BW, control = 40 ml/kg
βœ” Day 4: Both groups = 15 ml/kg
βœ” Day 5: Both groups = none until weigh-in

Food intake was matched between groups and standardized for fibre and sodium too.
They found that the group who had done the water loading protocol lost more water, once fluid was restricted, thus leading to more weight loss.

It is hypothesized this is due to changes in anti-diuretic hormone and it's effect on aquaporin channels.

The researcher Reid Reale was on episode 182 of the podcast to discuss the research.

And the exact specifics of the protocol are used in the Sigma Weight Cutting System for MMA & Boxing (link in profile: @dannylennon_sigmanutrition). #sigmanutrition #nutrition #science #evidencebased #mma #boxing #weightcut #weightcutting #cuttingweight #ufc #bellator #ais #waterloading #bamma #muaythai #bjj

Thanks to @dohertysgymcity for allowing me & @elliotcpt access to their gym for the week to get those final touches on my camp. #ufcmelbourne #fightweek #weightcutting #ASNFuelled #ASNAthlete @asnchermside @aust_sports_nutrition @asn_fuelled

Close to weight now. #mma #mmalife #follismma #weightcutting

It's that bit of fighting you never see! πŸ’€
All the CRA boys ready to rumble!!!
#WeightCutting #MMA #K1

Going live on The Hands On Podcast Facebook page. Talking weigh in stuff and junk. #thehandsonpodcast #ufc205 #mma #weightcutting

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Looking for a natural anti inflammatory without going crazy on the likes of ibuprofen? Try curcumin! With curcumin the body's ability to absorb can be tricky. @naturalstacks tackle this by ensuring bioavailability via capsules with coconut oil, greatly improving the body's ability to absorb. Use code WHATSUPP10 for a 10% discount at the checkout on the natural stacks home page!
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#health #healthy #fitspo #motivation

Added blueberries to this mornings gruel - actually tasted ok! #weightcutting

For a long time there has been no research looking at the practice of "water loading", at least in the manner that it is used by athletes in the real world to make weight for competition. πŸ”΄ "Water loading" is the process of consuming extremely high levels of fluid for several days, with the idea that this will cause more fluid loss when water intake is restricted. And thus helping the athlete cut more weight. ☞ In the past year however, as part of his PhD research, Dr. Reid Reale conducted a water loading study at the Australian Institute of Sport.

The study had 2 groups:
πŸ…° Water loading group
πŸ…± Control group

For 5 days before a simulated weigh-in, the groups consumed water as follows:
βœ” Day 1-3: Water loading = 100 ml/kg BW, control = 40 ml/kg
βœ” Day 4: Both groups = 15 ml/kg
βœ” Day 5: Both groups = none until weigh-in

Food intake was matched between groups and standardized for fibre and sodium too.
They found that the group who had done the water loading protocol lost more water, once fluid was restricted, thus leading to more weight loss.

It is hypothesized this is due to changes in anti-diuretic hormone and it's effect on aquaporin channels.

The researcher Reid Reale was on episode 182 of the podcast to discuss the research.

And the exact specifics of the protocol are used in the Sigma Weight Cutting System for MMA & Boxing (link in profile: @dannylennon_sigmanutrition). #sigmanutrition #nutrition #science #evidencebased #mma #boxing #weightcut #weightcutting #cuttingweight #ufc #bellator #ais #waterloading #bamma #muaythai #bjj

Big shout out to @nextdoormeals for my first week of meal prep. I'm glad that this great company is vegetarian and pescatarian friendly. These meals look delicious and I can't wait to eat them after training. Now I can cut weight and eat good food. #weightloss #weightcut #weightcutting #fighterlife #jiujitsulifestyle #bjjlifestyle #nextdoormeals #food #diet #mealplan thx @mister.som for the good word

The slow cook is the perfect way to get more nutritious veggies in your diet while maximising time! This slow cook included some diced beef, a beef stock cube in 275ml of water, 8 hours on low heat and boom, hit the spot! πŸ”₯🀘πŸ”₯ Read more about powerhouse vegetables and why they should be in your diet.. πŸ€“β¬‡οΈ http://whatsuppblogblog.com/2017/05/07/the-powerhouse-veg/

#paleo #primal #guthealth #glutenfree #wholefoods #healthyfood #whole30 #healthyfats #lowcarb #highfat #grainfree #nutrition #keto #ketogenic #organic #cheapeatnutrition
#eatclean #paleodiet #paleolifestyle #whole30diet #motivation #health #healthy #gym #weightcutting #weightwatchers #ketosis #slowcarb

There are often misconceptions about "weight cutting" and how athletes are able to drop so much weight in a short space of time. ☞ These rapid drops are via manipulating body water, carbohydrate stores and gut contents.

To make weight effectively, over many weeks and months the athlete can first lose some body fat through a slight caloric deficit (if needed). Then acute weight loss can happen in the final 7-10 days via typical "weight cutting" techniques. βœ” Understanding the difference between these is crucial.

For a weight class sport athlete, effective long-term planning for both is key. πŸ•”

For people who don't compete in such sports then you don't want to use acute weight loss techniques as they do ZERO for your body fat levels. They just temporarily change your scale weight. It's pointless for you. πŸ”΄ In the Sigma Weight Cutting System for MMA and Boxing, I go in-depth on all of this, including how the athlete should plan and set targets for each phase in the long-term to allow for the most effective and precise weight-cut.πŸ”΄ Details in link in profile: @dannylennon_sigmanutrition

#sigmanutrition #nutrition #science #evidencebased #mma #boxing #weightcut #weightcutting #cuttingweight #ufc #bellator #bamma #mcgregor #muaythai #bjj #jiujitsu

Grilled chicken, spinach, sun dried tomato and sunflower seed salad with a "mock" caesar dressing. Hearty, healthy, EASY. I am a little over 3lbs from my next goal weight. Training hard, staying focused, avoiding injury. #foodpics #fitness #fighter #bjj #muaythai #showingyouhowitsdone #empireandaces #weightcutting #healthy

Steak burger, cheddar and mixed salad, perfect summer sunshine dinner! Looking for a easy homemade burger and fries recipe? Try jerk burgers & squash fries πŸ”₯πŸ‘ŒπŸ”₯⬇️ http://whatsuppblogblog.com/2016/11/23/cheap-eat-nutrition-4-paleogluten-freelow-carbhigh-healthy-fat-quick-easy-and-on-a-budget/

#biohacking #biohack
#hack
#supplements #supplementsthatwork #supplementstack #nootropics #nootropicstack #vitamins #minerals #naturalsupplements #whatsuppblog #martialarts #muaythai #kickboxing #boxing #mma #bjj #mixedmartialarts #bjjlifestyle #weightcut #weightcutting #crossfit #wod #nutrition
#health #healthy #fitspo #motivation

Mango dairy free ice cream starting to melt! Pretty simple, chop up your mango and blend with carton of full fat coconut cream, then in the freezer overnight. Goes nicely with protein chocolate date balls, check the recipe for these little bundles of joy here!πŸ‘‡πŸ‘Œβ¬‡οΈ http://whatsuppblogblog.com/2016/11/11/cheap-eat-nutrition-recipes-low-carbpaleoketogluten-freevegan-and-affordably-inspired/

#paleo #primal #guthealth #glutenfree #wholefoods #healthyfood #whole30 #healthyfats #lowcarb #highfat #grainfree #nutrition #keto #ketogenic #organic #cheapeatnutrition
#eatclean #paleodiet #paleolifestyle #whole30diet #motivation #health #healthy #gym #weightcutting #weightwatchers #ketosis

Sweating it out, Earning my tea in the sun, ready for June 24th. Contact me for tickets!
#tanko #leedstownhall #weightcutting #fightlife #mma #flyweight #northleedsmassive #leeds #roundhay

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