How to cut weight safely & efficiently

💧 How to Cut Weight Safely & Efficiently for Jiu-Jitsu 🥋

Weight cutting is part of the competition game—but doing it the wrong way can cost you strength, endurance, focus, and even your health. Here’s how to cut weight the smart way so you step on the mat feeling sharp, not drained:

✅ Start Early (7–14 Days Out)
Real weight cuts are about planning—not panic. Begin by cleaning up your nutrition, reducing bloating foods, and tightening portion control.

✅ Dial In Your Hydration (Before You Reduce It)
Stay well-hydrated all week leading up to the cut. The more hydrated you are early, the easier your body releases water later.

✅ Clean Nutrition
Focus on:

• Lean protein
• Vegetables
• Complex carbs early in the week
  Reduce:
• Sugar
• Processed foods
• Heavy sodium
  Less sodium = less water retention.

✅ Control Water — Don’t Crash It
A small water manipulation the last 24 hours is far safer than extreme dehydration. If you don’t understand water loading, don’t experiment on fight week.

✅ Use Sweat Strategically
Light sweat sessions, short hot showers, or warm training—not trash bag marathons. If your vision gets blurry, you’ve gone too far.

✅ Sleep & Stress Matter
Poor sleep = bad hormones = harder weight cut. Rest is part of your weight cut strategy.

✅ Refuel Like a Pro After Weigh-Ins
Replace:

• Fluids + electrolytes first
• Then carbs
• Then protein
  This ensures you compete strong instead of flat.

🚨 Red Flags You’re Cutting Wrong:

• Dizziness
• Cramping
• Nausea
• Tunnel vision
• Zero energy in warm-ups

Winning the scale doesn’t win matches—performance does. A proper weight cut should make you feel faster, not fragile.

Train smart. Cut smart. Compete at your best. 🥇🥋
#JiuJitsu #WeightCut #BJJCompetition #TrainSmart #FightReady

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