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I have three weeks to lose 3 kilograms iam struggling getting a moderation i either eat a little 3 small meals and stay what iam or eat nothing and loseiyt to quick any advice you guys could give on making weight would be much appreiated.

Laxatives?? lol

Wish I could help but im rubbish at losing weight!

I spose you can only do more cardio and eat less cals but you prob already know that.

Hopefully one of our more experienced and knowledgable members can help?

Good Luck!

Is it for a fight by the way?

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yeh a boxing bout and making weight sucks i hate it lol
cardio in a sweatsuit is horrible aswell lol

Hi Joe,

Are you doing cardio first thing in the morning before you eat anything?

I would reccommend going out layered up (maybe a jumper or two, even with a bin liner under it) and run for 30-60 minutes, try to mix it up with fast walking. Maybe one way running, the other way fast walking as the walking is pretty demanding.

The most important thing though is that you do you run before you eat so that you burn maximum fat.

If you got a sauna to hand then try to do a 10 mins in 10 mins out with excersices routine for an hour or two.

You may know all this what I'm saying so just ignore me if you do!!

With food steer clear of white breads and rices etc - none of those would be best but if you do have some then make sure it's wholemeal. Don't completely starve your body, just make sure that what you do eat is good. Eat small and often and try not to eat after a certain time, around 6pm, unless it's something like a fat free yoghurt or try some medium chillis as they should clear you out nicely for the morning run :P

I'm no expert but that's probably what I'd do if I was looking to shift some weight quickly.

Thanks yas i run before I eat or drink in the morning
However i usually do the same 6 mile run and keep the same pace all the way through so I will try and change it up abit maybe .Do you think it would be a good idea to do exercises when i get back from my run in the morning before i have eaten. If I put a tight fit top on under my sweatsuit will that help or will it make the sweatsuit less effective or do you think it is just as many layers as possible.
Thanks for the help .Joe

Hope this helps:

Cutting and making Weight for MMA, BJJ and grappling

Good link Ash, nice one mate.

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thanks for putting that on that was really intersting cheers Ash

It's seriously not as hard as you think. It's just over 2 lb a week which is a healthy weight to lose weekly (the max really being 3 lbs). If your training very hard as it is then maybe trying to push yourself to do more could make you overtrain. Only my thoughts. It could be as simple as cutting your calories for those few weeks.

I'm on the Bodybuilding.com website and at the moment there is a thread on there How to lose fat for Noobs - Bodybuilding.com Forums

They guy goes on about how you don't need to do cardio to lose this weight but simply weight train. Also, you can use your cardio sessions for being able to eat more on a cut. Burn 500 cal running then you can eat an extra 500 cal.
They guy is absolutely ripped.

Don't worry about that bit as it's necessary for our sport, but there is some really good information on there. My tag over there is S1FU.

Let me know what you think.