Cutting Weight..Help Needed

[mallethead]

Hi all,
I am 43 years old and just started back in the gym after a 5 year layoff. I went from 200 pounds (solid) to about 220 with alot of fat. I am 5'9" tall. Luckily, I am big framed and dont look too bad, but feel pretty bummed out. I need to start a pretty quick weight loss program this week and need to know how to cut weight in the sauna. I have a physical coming up for job overseas and they are pretty stringent about the height/weight ratio. I can get by at 200 pounds, but thats the limit for me. I feel like I can lose 6-7 pounds the first week with a proper diet and exercise, but need to cut the additional weight before my physical. I have seen guys in the UFC cut 20 pounds in one session at the sauna. A couple of questions on this,

1.) I know its NOT good for you, but desperate times requre desperate measures. I HAVE to do this, otherwise I dont qualify for the job. I am not 20 years old anymore, thats for sure!

2.) How long can I expect to stay in the sauna to lose the 20 pounds? Do I need one of those plastic suits?

3.) How long BEFORE I weigh in can I cut the weight. For instance, if I cut the weight the night before my weigh in, can I expect some of it to come back during the night?

4.) Is it safe to use a natural laxative during my weight cutting, or will this put too much strain on my body?

Any other advice you can give me would be great. Thanks in advance,

[w0cyru01]

What is your bf% and how long do you have?

[Tove]

are they just checking your weight at this physical?

loose 20lbs of water and your electrolytes probably wont look normal on basic metabolic panel...then they really wont want you.

your BP and pulse might be abnormal too. Loose too much blood volume your pulse goes sky high because your body has less volume so needs to pump what it does have faster.

If I "had" to loose 20 lbs fast I would fast but get in my vitamins and electrolytes in pill form. Drink a ton of water (which is a diuretic in it's self). And I'd do a couple of hours of cardio on the slow side. Within 24 hrs you'll be in ketosis (check if you want with ketosticks) keep eating nothing doing a lot of moderate exercise you'll loose a ton very quick. If you dont want to do cardio all day do something where you have to walk all day, like the zoo, a big mall, a hike etc. I did the zoo before a photo shoot, lost about 8 lbs that day.

Don't use laxatives or lasix it will probably make your blood panel not look normal (that is if they ARE drawing blood).

good luck

[Tove]

oh I forgot...
to help during your fast, go to the store and get every flavor of diet pop...I think it's shaska even sells chocolate diet popget every flavor sugarfree jello and a few boxes of sugar free frozen popsicles (check the calories on the box, some say sugar fee but have concentrated juice or something.. so make sure calories is almost zero) also get what ever kind of tea/coffee you like and get splenda to sweeten if you like that) lemon and lime is ok too, get the real thing it's a lot stronger. vegetable or other broths are ok too. Take your normal vitamin/mineral but not more than one-two at a time to prevent from feeling sick if you get that problem. Go to GNC or someplace and get electrolytes in pill form, not the powder unless it's with out the sugar/calories.

Fat burners are ok, it will give you energy...even if it is "fake" I like: Sci Fit's Thermogen II w/ Ephedra

btw I do NOT recommend fasts but I think this is way more healthy than a 24 hr sauna that will risk leaving you depleted and weak and may make your electrolytes look like you are sick. At the hospital, in general when pt's phosphorus is low they are starving from being on crank. Also if their potassium is low they probably haven't been eating....so make sure you are getting these in, phosphorus isn't in a lot of electroyte formulas, might have to buy it separate.

Just telling you..WHAT I WOULD DO...don't take my words as fact or as safe.

[w0cyru01]

It sounds like you areneeding to cut weight. But I'll recommend something after you give a little bit more about what is going on.

Is it just a typical physical...check your blood pressure, RHR, turn and cough, etc.

Big thing is how long do you have, and what is your bf%, and I'll tell you how I would do it.

[mallethead]

my body fat is around 30 right now, so I need to lose 5% to qualify. thanks for your help. I have about 2 weeks or so.

[mallethead]

Thank you so much for the advice! Today is Halloween, so its as good as any to get started! I will do to the store today and purchase what you recommend and let you know how I am doing. Thanks again!

[w0cyru01]

Here you go...bear in mind this is for people cutting to fight.

Step 1 Follow Berardi's 7 habits! Especially in season. They are as follows:

Habit 1: Eat every 2-3 hours.

Habit 2: Eat complete, lean protein with each feeding opportunity.

Habit 3: Eat vegetables with each feeding opportunity.

Habit 4: Eat veggies/fruits with any meal. Eat "other carbs" only after exercise.

Habit 5: Eat healthy fats daily.

Habit 6: Don't drink beverages (soda, beer, etc.) with more than 0 calories.

Habit 7: Eat whole foods whenever possible.


Habit 8 is drink lots and lots of water. If you're already dehydrated, how are you going to cut any water weight? Sticking to the 7 habits all through the season(year round for fighters) will take care of 80% of most people's cutting problems.

Step 2
As competition nears, caloric restriction is necessary. A calorie IS NOT a calorie, but you can't stuff yourself with 4000 calories and expect to drop 20 pounds in a month. Calorie amounts do vary for different people, so find what works for you. You should be dropping roughly 2 pounds per week in fat if you're dieting properly. Remember to keep hydrated, and increase your water intake as you reduce calories, both to combat hunger and to keep healthy. You should of course be doing cardio to speed your weight loss. Remember to take your multivitamin and fish oil.

Step 3
The week before a competition (two if you have a lot of weight to lose) is the time drop the carbs, which will speed up fat loss and give you a nice drop in water weight as well. This is not Atkins, so don't try gobbling bacon, sausage, cream, etc. Your caloric intake should consist of vegetables, lean proteins, and some healthy fats such as fish/flax oil. Increase water intake further, try to get above two gallons a day. Add extra cardio. Long distance cardio on an elliptical or bike is a good choice as it is good on the knees.

Step 4
3 days out from the competition, switch to distilled water and drink only as much as you you're thirsty for, some where just south of one gallon. Further reduce your food intake by cutting down to 3, possibly 4 meals a day of fibrous veggies and extra lean protein such as egg whites, chicken, and fish. Now is the time to add a fiber supplement such as benefiber, (a natural laxative) and dandelion root (a gentle diuretic). Keep up with the fish oil and a multi, as it will be needed. Continue with cardio.

Step 5
The day of the weigh in. Drink very little water, only as much as you absolutely need Depending on whether you are within 3 pounds of your target weight, either keep your food the same, or further reduce caloric intake by lowering your protein. Eat only 2-3 meals this day, mostly veggies, a hard boiled egg or two, and a little chicken, and take your vitamins. Eat your last meal and drink your last water at least 12 hours before the weigh-ins. You should be within 2 pounds of your target weight at this time. If you are not, this is the time to sweat it out. Cut arm holes in a trash bag, put on some sweats and do low intensity cardio like riding an exercise bike. The sauna is another option if one is available.

*CAUTION- if have to sweat excess water out, you've fucked up somewhere along the way. This is okay once, maybe twice, because cutting weight is a learning experience and rarely exact, but making a habit of sweating water weight the night before a competition is unacceptable. The drastic dehydration measures taken by many not only lead to health issues and possibly death, they kill the very performance you're looking to achieve. Not to mention it can really mess up your metabolism and leave you a fat bastard like so many wrestling coaches. So don't do it. Follow the above steps and there will be no need for severe dehydration.

Step 6
After the weigh-ins. Sip a recovery drink such as Accelerade, Pedialyte, Surge, etc. immediately afterwards. If you're not competing for a while, have a well balanced meal of protein, fruit, complex carbs, and some healthy fats. Don't eat too much, because you can get gassy. Eat normal, non aggravating foods and lots of slow release carbs; eat foods like apples, bread, nuts and turkey. Now is not the time for Mom's chili or leftover spaghetti. Eat small healthy meals, every 2 hours until competition, and drink plenty of fluids. Sports dinks are a good product for rehydrating at this time, so drink up!

Step 7
DON'T BINGE! You've made your weight, now stay within ten pounds of it throughout the rest of the season, 15-20 if you're a fighter. Follow the 7 habits, lose fat the right way and you should slide easily into your weight class in the future. Remember, fat loss =good. Water loss+starving yourself=bad.

[jan.adams]

There are natural ways to lose weight. Just join some dance class/club/school etc and dance there for 2 hours. Alternatively start swimming everyday. And most importantly control your diet. Stop taking dessert, alcohol, junk food, snacks etc. One may take green tea if required.

[w0cyru01]

Originally Posted by jan.adams

There are natural ways to lose weight. Just join some dance class/club/school etc and dance there for 2 hours. Alternatively start swimming everyday. And most importantly control your diet. Stop taking dessert, alcohol, junk food, snacks etc. One may take green tea if required.

He only has 2 weeks.