How to Water Cut: Lose 15lbs in ONE week

Summary

In this video, Matt Malloy shares his water-cutting protocol, used to reduce his weight for strongman competitions. He details a six-day process consisting of water loading, reducing carb and sodium intake, and sweating techniques, aimed at rapidly shedding water weight. Matt emphasizes that this technique is not for permanent weight loss, but for temporary weight manipulation before competition weigh-ins. He explains each day of the protocol, including hydration, diet changes, and sweating methods, offering valuable insights for athletes aiming to make weight in a short time.

Takeaways

• 😀 Water cutting is not a weight loss technique, but a water manipulation process for short-term weight reduction before competitions.
• 💧 The protocol consists of water loading, cutting water, carbs, and sodium, followed by a refeed and rehydrate phase.
• ⏳ Water loading involves gradually increasing water intake (2.5 to 3 gallons over three days) to help the body efficiently flush out excess water.
• 🚻 During water loading, you will need to frequent the bathroom often due to increased water intake.
• 🥗 Diet remains normal during water loading, with no changes in sodium or carbohydrate intake.
• ⚖️ By Wednesday, reduce water intake to a half-gallon and eliminate carbs and sodium to decrease the body’s water retention.
• 🍗 On Wednesday, consume lean meats, eggs, and non-starchy vegetables while avoiding added salt and high-carb foods.
• 😖 Thursday is the toughest day, involving minimal water and food intake to dehydrate the body as much as possible before weigh-ins.
• 💪 Sweating protocols, such as light cardio or hot baths, help further shed water weight before weigh-ins.
• ⚠️ Dehydrating yourself carries health risks, and it’s crucial to monitor your body’s response during this intense process to avoid harm.
• 🍕 After weigh-ins, rehydrate slowly with electrolytes and refeed with high-carb foods to replenish muscle glycogen and electrolytes.

Q & A

What is water cutting and why is it used?

Water cutting is a process of manipulating water intake to lose weight quickly by dehydration techniques. It is often used before competitions like strongman events to reach a specific weight class, but it doesn't lead to permanent weight loss. It's a temporary manipulation of water in the body.

What are the two main protocols involved in water cutting?

The two main protocols in water cutting are water loading and sweating. Water loading involves drinking large amounts of water to flush the body, while sweating helps to expel the remaining water weight through heat-based activities.

How does water loading work to reduce water weight?

Water loading works by forcing the body to eliminate excess water. When large amounts of water are consumed, the body becomes efficient at flushing out water waste. After reducing water intake, the body continues to expel water due to this process.

What is the suggested amount of water to drink during the water loading phase?

During the water loading phase, the suggested amounts are 2.5 gallons on Sunday, 3 gallons on Monday, and 3 gallons on Tuesday. The goal is to consume enough water to trigger the flushing process.

What side effects can occur during water loading?

The side effects of water loading include frequent urination (every 20 to 30 minutes) and increased perspiration due to higher water intake. While these are natural, they can be inconvenient.

How does cutting carbohydrates and sodium help in the water cutting process?

Carbohydrates and sodium cause the body to retain water. By cutting them out, the body’s ability to hold onto water is reduced, which accelerates the water-cutting process.

What should you eat on Wednesday during the water cutting process?

On Wednesday, carbohydrates and sodium should be minimized or completely eliminated. Lean meats, eggs, unsalted nuts, and non-starchy vegetables are recommended. You can use spices like pepper and garlic for flavoring.

What is the goal of the day before weigh-ins (Thursday) in the water cutting process?

On Thursday, the goal is to dehydrate as much as possible. Water intake is reduced to a minimum (about a quarter gallon), and food intake should be very limited, with a focus on consuming small portions of lean protein like egg whites or unsalted almonds.

Why is Thursday before weigh-ins considered the most uncomfortable day?

Thursday is the most uncomfortable because it involves minimal water and food intake, leading to dehydration and hunger. This day can leave you feeling weak and exhausted due to the lack of nutrients.

What precautions should you take during the water cut to avoid health risks?

During the water cut, it is important to monitor your body’s signals closely to avoid extreme dehydration or overheating. The day before weigh-ins is especially risky, so be mindful of your health, and do not push yourself beyond limits.

What is the recommended approach to rehydrating and refueling after weigh-ins?

After weigh-ins, rehydration and refeeding should be done slowly to avoid stomach upset. Start with small sips of fluids like Pedialyte or Gatorade to replace electrolytes, followed by carbohydrates to restore muscle glycogen. Gradually increase food intake without overloading the stomach.

What sweating methods can be used during the water cut?

Two methods for sweating are using light cardio exercises with layers of clothing (including sauna suits or garbage bags) or taking a hot bath. The goal is to induce sweating to help expel additional water weight. Both methods require careful monitoring to avoid overheating.

How should you pace yourself during the sweating sessions?

During sweating sessions, whether through exercise or a hot bath, it's important to monitor how your body is responding. Sessions should last around 30 minutes, and you should take breaks or stop if you begin to feel unwell. Weigh yourself regularly to track progress.

Can you guarantee a specific amount of weight loss during a water cut?

No, the amount of weight loss during a water cut can vary between individuals. The process is not an exact science, and results will depend on various factors such as body composition, water retention, and the methods used.