Finding the best wayto cutwieght for a fightis not straightforward.Whether that be for a MMA or Boxing fightor any martial arts fight, a clear-cutequation must be achieved; you need to use more energy than you consume. Simply aim to use more claories than you consume, principallythose stored as adipose tissue (fat) and you will cut weight fast. One way to boostthe burning of fat is by incorporating the Tabata system, although that wasnot always the technique of preference.
In the past the tendencywas to spend hours jogging or steady cycling on the exercise bike. This low intensity continuous exercise has the advantageof using a greater percentage of fat calories than the strong intensity equivalentand is one explanation why fighters mistakenlyconsideredplodding along over long periods of timewas the optimum way to make weight.
Despite this, sports science indicates that from top to bottom intensity training has a better fat burning capability than that of ‘plodding’ exercise. One study indicated that although a ‘plodding’group performed more trainingsessions, for longer durations and expended double the calories during the workout, the strong intensity comparisongroup had a 900% greater body fat loss! By the way, both low and from top to bottom intensity groups improved aerobic capacity by around 30%.
When cutting weight for a fight, strong intensity exerciseis undoubtedlythe method of choice, but the problem then becomes how, sepcifically to apply that knowledge. I believe the answer lies with Dr. Tabata. Sports scientist rather than Karate master, Tabata’s team devised a simple, yet adaptableand exceptionallysuccessfulstrong intensity exercise protocol.
This methodology involves a warm up followed by 8 sets of twenty seconds effort and 10 seconds rest. Crucially, the effort sectionshave to be maximal, and that does mean flat out, no cruising allowed!
The beauty of the Tabata process is it’s versatility; almost any exercise can be included in the protocol, you are literallyrestrictedonly by your imagination. For instance, you could perform a sprint workout on any piece of cardio equipment. Any kind of cardiovascular exercise will do but why not make it applicableto your competition? You have up to 8stations in the routine (some can be repeated, use your imagination and go at it full force.
For instance, why not utilisethe heavy bag, blasting away withkicks, punches, knees and elbows. You could usesingle shots or a combination, so long as the intensity is flat out it will work. Below is a potential example
Right Round Kick
Other Leg FrontKnee
A nice benefitof using the Tabata protocolis that the high intensity effort produces a strongstimulation to the muscels worked lesseningthe danger of muscle wastageduring the cutting period. Moreover, the Tabata system has been shown to hugelyimproveboth aerobic and anaerobic capability, your cardiovascular fitnesswill explode! Given the numerous rewardsof the Tabata System|, over steady stateexercise, clearly it can be a critical component of your making weight strategy when planning for a fight.