Gillian Ward joins Niki Sims to talk weight cuts and Niki's
recent experience cutting weight, which Gillian helped her with.
Why cut weight, and how do you cut weight if you decide to cut
Others may want to cut weight for their job (e.g. the
military) or improve their appearance for specific event (wedding,
Finally, some people compete in physique competitions. This is the
most advanced type of weight cut, as not only do you want to look
better but looking better in a specific way at a designated time is
the whole point of the competition. This requires more precise work
and dedication, both long term leading up to the competition and in
the days and hours before the competition.
The amount of weight matters. Other factors to think about here,
beyond the reason the weight cut, include: salt, carbohydrates,
sweeteners--sugar & artificial, alcohol, fluid intake, and, for
females, which part of the cycle the weigh in will occur
Niki cut weight for a BJJ event and had planned to cut months in
advance, so performance mattered. She has also worked with Gillian
before, so Gillian had lots of information about Niki with how she
and her body react to certain interventions.
Niki also has high compliance, so not following Gillian's
prescriptions wasn't a worry. Niki was able to be transparent with
Gillian of all the relevant details leading up to the event. They
knew the amount of time between the weight cut and the event, and
Niki knew exactly why she wanted to cut weight.
Niki manipulated carbs and liquids, and the suffering window was
relatively short. She upped her liquid intake leading up to the
event, then cut it immediately before the weigh-in. She also
reduced carbohydrates immediately before the weigh-in.
Niki & Gillian also had contingencies prepared if, on the morning
of the weigh Niki's weight was not where it needed to be.
Contingencies can include sauna time or other ways to induce
sweating and fluid loss. Because these contingencies were not
ideal, it's really important to follow the plan. The contingencies
are contingencies for a reason. One hand trick Niki plans to keep
is cucumber and lemon in water.
Cutting weight is ultimately about manipulating fluid. Outside of
manipulating fluids, manipulating salt, processed food, alcohol,
sugar, artificial sweeteners, and carbohydrates can all be
Gillian's #1 rule is to keep the weight cut healthy: there is
no reason to risk ending up in a hospital.
Finally, Niki & Gillian discuss what many people can relate to:
wanting to improve appearance for a specific event or period of
time. Ultimately, this is NOT about scale weight but rather
appearance, so fluid can be manipulated to prevent belly bloat. If
the event is far off, sustainable weight loss approaches should be
planned, and then the icing on the cake can be some fluid
A final note. Weight cuts can be exhausting, so, again, really
think about why you want to do this. You're adding stress to the
event, and it might not be worth the effort.