Hey guys, Mike Dolce here.
If you’re getting ready for a fight, you know the weight cut can make or break your performance. I’ve worked with athletes for over 20 years, and every one of them has made weight, thanks to our proven system. But listen, even if you’re not stepping into the cage or onto the mat, this approach can work for anyone trying to lose weight safely, stay energized, and avoid that miserable feeling that restrictive diets create.
In this post, I’m going to lay out exactly how to cut weight safely and effectively. This is the same system we’ve used with top-level MMA fighters, wrestlers, and other athletes, but you don’t have to be a fighter to make this work for you.
Why My System is Different
Most of the so-called “weight cutting” strategies you’ll find out there are extreme, focused on draining water, starving yourself, or cranking up cardio until you’re practically crawling to the finish line. These might get the scale to drop, but they’re hard on the body, ruin your energy, and can make you weaker when you need to be at your best.
In contrast, our system is built around health. It’s about fueling the body with nutrient-dense foods, keeping it strong and resilient, and managing weight smartly without causing burnout. You’re never starving, dehydrated, or down for the count. Instead, you’re fueled up, ready to roll, and mentally sharp.
Step 1: Focus on Nutrient-Dense Foods
A lot of people think that cutting weight is all about eating less, but that’s only half the story. Less food alone means less fuel. Mixed martial arts and combat sports are glycolytic activities, where our bodies burn glucose for quick, explosive movements. We need to give the body exactly what it needs to keep that fuel up.
So, instead of just slashing calories, I focus on nutrient density. My fighters eat real, whole foods packed with vitamins, minerals, and everything their bodies need to perform. Things like lean proteins, vegetables, fruits, and whole grains. This approach is for anyone who wants to lose weight and keep their body functioning at its best.
Step 2: Prioritize Micronutrients
When you’re cutting weight, micronutrients become critical. This isn’t just for fighters—if you’re losing weight, you want to feel as good as possible. Nutrients like calcium, magnesium, iron, and zinc help your body perform optimally. Every cell in your body needs these essentials, so don’t overlook them. Without them, you’ll feel sluggish and weak, and who wants that?
Step 3: Avoid Supplements Whenever Possible
One of my core principles is to keep everything as close to the ground as possible. We avoid sports supplements and rely on whole foods for a higher net nutrient density per calorie. The cleaner your diet, the better your body feels and functions. If you need a boost, there are some natural options like vitamin C and dandelion tea, but for the most part, whole foods are where it’s at.
Step 4: Start Water Management the Right Way
Let’s talk about water management. By focusing on hydration and using a specific water-loading method, my athletes can naturally reach their target weight without dehydration. Our approach is called a “soft cut” because it minimizes physical stress and ensures the body retains its strength. I never recommend extreme dehydration techniques or sauna sessions that zap energy and wreck your health. Instead, we increase water intake earlier in the week, then bring it down slowly.
Step 5: Taper Your Training to Peak at the Right Time
One of the biggest mistakes I see is fighters and athletes training too hard right up to competition day. A few days before a fight, your body needs to reset. That last hard workout should be about ten days out. From there, you taper down, allowing your central nervous system and energy levels to recharge. I tell my athletes to think of it like saving up for the big day.
This is essential not only for fighters but for anyone looking to hit a specific fitness goal. Whether you’re entering a bodybuilding show, a 10k, or simply getting in the best shape of your life, the same concept applies: less is more when you’re close to the goal.
Ready to Try My System?
For those of you who want a structured approach, my Three Weeks to Shredded program is exactly what you need. I created this program to help people lose up to 21 pounds in 21 days while staying energized and focused. It’s not a crash diet; it’s a system that supports the body every step of the way.
Don’t Want a Full Program? Get Your Basics Here!
At TheDolceDiet.com, you’ll find over 1,200 free articles, recipes, and other resources to help you make the changes you need. I also post free content on our Facebook and workout groups, so check those out if you’re not ready to commit to the full program.
So whether you’re a fighter, an athlete, or just someone looking to lose weight and feel incredible, give this method a shot. Your health is your most valuable asset, and with the right approach, you can keep it strong while reaching your weight goals.
Free Resource: Your Key to Delicious Fat Loss Meals
I’ve compiled these top five meals for fat loss into a free resource for you.
It’s time to expand your meal choices and enjoy your food while working towards your fitness goals.
Download the resource below and get access to these delicious recipes that will not only help you shed those extra pounds but also fuel your body for a healthier you.
Before you go, remember this…
It’s not just about what you eat, but how you think about food.
With the right mindset and practical guidance, you can achieve unbelievable results.
Watch the video, download the free resource, and embark on a journey towards a healthier, more vibrant you. Your path to fat loss success starts today.
Here’s to your journey towards a fitter, healthier you!
As always, if you found this post helpful, share it with anyone you know would need it.
Enjoy,
Mike Dolce
