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How to Cut Weight For Wrestling!
Let’s take a look at the typical year of a wrestler. During the off-season, the wrestler is in the gym lifting weights. The workouts are intense. The wrestler eats normally, maintains his muscles and adds strength to his body. The wrestler may occasionally participate in a tournament or go to a wrestling camp. The wrestler learns more moves and skills, along with improved strength. All is well. Everything is looking good for the upcoming season!
Then the season arrives. The wrestler decides to cut 15-20 pounds. to move to a lower weight class, where they will be big, strong and ready for any competition. The wrestler eats very little, runs a lot (even in plastic suits), spits, uses saunas, etc. to gain weight. The wrestler makes weight. The wrestler is having a good season, gaining weight every week and stuffing himself after every match.
BUT THE WRESTLER IS NOT OUTSIDE OF HIS POTENTIAL!
The wrestler does not understand. He trains hard, really hard! He has dropped two weight classes and is gaining weight every week. He practices after practice and works as hard or harder than anyone else in the mat room. He doesn’t train during the season because he trains a lot and he doesn’t have the time or the energy to train. Plus, all that hard work in the weight room during the offseason has made him really strong!
Or did he?
If you’re slimming down for wrestling and want to be the BEST your potential will let you, be sure to:
1. Keep up your strength training
During the off season, you want to work on gaining as much strength as possible. I recommend training 3 times a week in the weight room, working the muscles that are used for wrestling. Be consistent and document your progress. Always strive to add a little more weight or reps. During wrestling season, YOU MUST TRAIN! You won’t retain the strength gained during the offseason if you neglect training during the season. If you are losing weight, it is even more important to maintain your strength training. If you’re losing weight, working out, and wrestling in doubles matches and tournaments, your body is using its own muscles for fuel. You can avoid this by participating in a full-body strength training workout every 4-5 days.
2. Eat more frequently
Don’t starve your body to gain weight! If you starve your body, you slow down your metabolism. Metabolism is the rate at which your body burns calories. A calorie is a unit of energy. By dying of hunger, you will cause a rebound effect, and will have even more difficulty gaining weight next season. The answer is to try to lose fat, not muscle and water. You do this by eating more frequently. Four small meals a day will shed body fat while sparing muscle, give you energy to fight hard and stay strong through the game.
3. Give your body the right amount of calories
To find out how many calories your body needs to maintain muscle while losing weight, take your current body weight and multiply it by 13. This is the minimum number of calories you should consume each day.
4. Eat a 40-30-30 ratio
Now that you know how many calories you need to lose weight while maintaining the muscle and strength you’ve built up, you need to eat the right ratio of protein, carbohydrates, and fats. 40% of your calories should come from lean protein (egg whites, turkey, lean beef, whey protein powder, skinless chicken). 30% of your daily calories should come from complex carbohydrates (multigrain bread, baked potato, sweet potato, brown rice, oatmeal) and 30% of your calories should come from unsaturated fats (olive oil, nuts ). Usually you don’t have to count in fats other than a tiny bit of oil on a salad because the meats you eat will have a small percentage of fat that will suffice for the day.
5. Don’t excessively jog if your goal is to gain weight
Nothing is more grueling than a tough wrestling practice in high school or college. You shouldn’t get into the habit of jogging for miles and miles every week in order to lose weight. First of all, it won’t give you the stamina to wrestle like good old live wrestling in training will. If you try to lose weight by jogging, you will start to eat muscle from your body. Aerobic activity is NOT an effective way to lose fat. A controlled meal plan is the answer.
6. Don’t get dehydrated
In order to perform at your best and operate your body effectively, you need to operate all bodily systems optimally. Each of your bodily systems needs water. If you need to lose a few pounds to gain weight after following the tips above, you will limit your water intake. Restricting water intake is not the same as not drinking any water at all. You should always give yourself 3-4 ounces of water every 3 hours on days you are trying to gain weight. Remember, this is to keep your strength up. You have to plan well to do it right. Do not weigh for two days and be drastic in your weight loss system.
7. Stay away from sugar
Wrestlers who reduce their weight by eating very little and excessive jogging tend to have sugar cravings. Sugar has no place in your tear-out meal plan. The only time my clients consume sugar is immediately after a heavy weight training session. If you are under 3 or 4 lbs. of your weight category, you may want to consume about 60 grams of high glycemic index carbohydrates (sugar) in the form of grape juice or apple juice within 20 minutes of your weight training session. This replenishes the body’s glycogen stores and aids in recovery. In general, avoid sugars. They have no long-term positive effect on your energy. They are much more likely to be converted and stored as fat.
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