How to Cut Water @strengthguide
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Before we dive in, I want to reinforce that you should NOT be attempting to cut water for any reason other than competing in a weight-class restricted sport. I know a lot of people think they are holding onto water just on the average day and so attempt to hit the sauna, sweat everything out, and other strategies to cut water weight. When really, it’s pointless. As soon as you eat and drink fluids again, your natural body water is going to go back to normal. If you really feel your physique is holding water, you probably just need to lose more fat. That’s the truth.
Now, I’m not going to pretend to be an expert on water cutting or water loading, but this study shows us that water loading (using 100ml per kg of bodyweight) for 3 days prior to water restriction was not only safe, but effective. The key is to keep your salt intake moderate, and don’t go past 100ml/kg, as those amounts haven’t been studied. For reference, this equates to 1.85 gallons of water for a 70kg (154lbs) person.
The reason water loading works is because during this time, urine production goes up, and so when you begin your water cut the day before weigh-ins, urine production will still be elevated, and thus more water will be lost. During this week, subjects also were in a minor calorie deficit, and on a low fiber diet by design. A lower calorie deficit means potentially some fat loss and less food going in your body, which will lower bodyweight by default. A low fiber intake also means less food in your intestines, which means less weight as well.
Overall, this intervention not only proved safe, but effective. Not just effective at dropping weight, but at doing so while not harming performance. Have you tried something similar? What strategies do you use to cut water successfully? Comment below.
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