Paddy "The Baddy" Pimblett has mastered the art of weight cutting....
Joey Yochheim@joeyyochheim
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Jan 27, 2026
~3 min read
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Paddy "The Baddy" Pimblett has mastered the art of weight cutting.
He regularly sheds 50+ lbs every time he fights in the UFC.
Here’s the full breakdown of how he does it (& how all fighters rapidly cut weight):
He regularly sheds 50+ lbs every time he fights in the UFC.
Here’s the full breakdown of how he does it (& how all fighters rapidly cut weight):
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1. The Strategy.
Fighters spend months preparing their bodies for the rigorous demands of making weight.
This prep includes 2 things:
1. Training regimen
2. Dietary adjustments
Fighters follow a structured workout plan that combines:
Fighters spend months preparing their bodies for the rigorous demands of making weight.
This prep includes 2 things:
1. Training regimen
2. Dietary adjustments
Fighters follow a structured workout plan that combines:
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• Cardio
• Strength training
• Sport-specific drills
This helps reduce body fat and build lean muscle mass.
This makes the final weight cut less extreme.
But a carefully planned diet is also crucial…
• Strength training
• Sport-specific drills
This helps reduce body fat and build lean muscle mass.
This makes the final weight cut less extreme.
But a carefully planned diet is also crucial…
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Fighters like Paddy focus on consuming nutrient-dense foods while staying in a caloric deficit.
This promotes fat loss & muscle preservation at the same time.
The goal is to ensure they’re not just losing weight…
But also maintaining strength and endurance.
This promotes fat loss & muscle preservation at the same time.
The goal is to ensure they’re not just losing weight…
But also maintaining strength and endurance.
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2. The Science.
In the weeks leading up to the fight…
To lose weight, fighters create a caloric deficit by consuming fewer calories than they burn.
The body then breaks down stored fat for energy.
This gradual reduction in body fat is essential for making weight without compromising their health.
But also…
In the weeks leading up to the fight…
To lose weight, fighters create a caloric deficit by consuming fewer calories than they burn.
The body then breaks down stored fat for energy.
This gradual reduction in body fat is essential for making weight without compromising their health.
But also…
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Carbohydrates are reduced to deplete glycogen stores.
Glycogen, which is stored in the liver and muscles, binds with water.
So by depleting glycogen…
Fighters also reduce the water weight associated with it.
Which leads to more significant weight loss.
Glycogen, which is stored in the liver and muscles, binds with water.
So by depleting glycogen…
Fighters also reduce the water weight associated with it.
Which leads to more significant weight loss.
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3. The Techniques.
In the final days before the weigh-in…
Fighters increase their water intake to flush out excess sodium from the body.
This helps reduce water retention.
After a few days, they drastically reduce fluid intake to promote dehydration.
But there’s a crucial component to this…
In the final days before the weigh-in…
Fighters increase their water intake to flush out excess sodium from the body.
This helps reduce water retention.
After a few days, they drastically reduce fluid intake to promote dehydration.
But there’s a crucial component to this…
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Sodium.
Salt plays a key role in fluid balance.
By reducing sodium intake, fighters decrease their body’s ability to retain water.
(Which helps in weight loss)
& Lower sodium levels lead to reduced extracellular fluid volume.
(Which helps in making weight)
Salt plays a key role in fluid balance.
By reducing sodium intake, fighters decrease their body’s ability to retain water.
(Which helps in weight loss)
& Lower sodium levels lead to reduced extracellular fluid volume.
(Which helps in making weight)
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4. The Methods:
24-48 hours before the weigh-in…
Fighters use:
• Saunas
• Hot baths
• Sweat suits
To induce sweating and speed up fluid loss.
Doing this elevates your body temperature, which increases sweat production.
Why does this matter?
24-48 hours before the weigh-in…
Fighters use:
• Saunas
• Hot baths
• Sweat suits
To induce sweating and speed up fluid loss.
Doing this elevates your body temperature, which increases sweat production.
Why does this matter?
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Excessive sweating helps them shed the final pounds quickly.
But this process not only promotes weight loss…
It also helps the body adjust to the temporary dehydration, preparing it for the weigh-in while managing the impact on performance.
Some fighters lose an extra 10 lbs doing this.
But this process not only promotes weight loss…
It also helps the body adjust to the temporary dehydration, preparing it for the weigh-in while managing the impact on performance.
Some fighters lose an extra 10 lbs doing this.
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5. The Transition.
As the weigh-in approaches…
They combine intense exercise & carb reduction to deplete glycogen stores in the liver and muscles.
Glycogen is stored with water…
So, depleting glycogen also reduces water weight.
This helps them make weight without drastic changes in body fat.
As the weigh-in approaches…
They combine intense exercise & carb reduction to deplete glycogen stores in the liver and muscles.
Glycogen is stored with water…
So, depleting glycogen also reduces water weight.
This helps them make weight without drastic changes in body fat.
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Once glycogen stores are mostly depleted…
The body starts converting fat into ketones, which serve as an alternative energy source.
This metabolic state, known as ketosis, allows fighters to maintain energy levels even with minimal food intake.
& lastly…
The body starts converting fat into ketones, which serve as an alternative energy source.
This metabolic state, known as ketosis, allows fighters to maintain energy levels even with minimal food intake.
& lastly…
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6. The Recovery.
After the weigh-in…
Fighters immediately rehydrate by consuming fluids with electrolytes & foods high in carbs.
This helps:
• Restore fluid balance & support normal body functions
• Replenish glycogen stores, which boosts energy levels & aids in muscle recovery
After the weigh-in…
Fighters immediately rehydrate by consuming fluids with electrolytes & foods high in carbs.
This helps:
• Restore fluid balance & support normal body functions
• Replenish glycogen stores, which boosts energy levels & aids in muscle recovery
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I've learned about this process in-depth from training fighters myself.
I help them cut weight & get into peak fight shape.
Great example here with my boy Shane:
I help them cut weight & get into peak fight shape.
Great example here with my boy Shane:
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What are your thoughts on this?
Let me know below
& If you enjoyed this breakdown…
Follow me @joeyyochheim for more content like this.
Let me know below
& If you enjoyed this breakdown…
Follow me @joeyyochheim for more content like this.
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Want to lose 10-50lbs in the next 12 weeks?
I've helped 1200+ men & women do it without:
• Crash dieting
• Fasting
• Cardio
Want to be next?
DM me “Start” & let's change your life.
I've helped 1200+ men & women do it without:
• Crash dieting
• Fasting
• Cardio
Want to be next?
DM me “Start” & let's change your life.