How to Cut Weight For Wrestling!

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How to Cut Weight For Wrestling!

Let’s look at a typical year for a wrestler. During the off-season, the wrestler is in the gym lifting weights. The exercises are intense. The wrestler eats normally, supporting the muscles, and adding strength to his body. The wrestler might occasionally compete in a tournament or go to a wrestling camp. The wrestler learns more moves, and skills, along with improved strength. Everything is good. Things are looking great for the upcoming season!

Then comes the season. The wrestler decides to cut 15-20 lbs. 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 with plastic clothes), spits, uses saunas, etc. to make weight. The wrestler makes the weight. The wrestler has a good season, making weight every week, and biging after each match.

BUT THE WRESTLER COMES SHORT OF HIS POTENTIAL!

The wrestler doesn’t understand. Practice hard, really hard! He dropped two weight classes, and makes weight every week. He drills after practice, and works as hard or harder than anyone in the mat room. He doesn’t strength train during the season because he practices a lot, and he doesn’t have the time or energy to work out. Also, all the hard work in the weight room during the season made him really strong!

Or did he?

If you are cutting weight for the fight, and you want to be the BEST that your potential will allow, make 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 the fight. Be consistent and document your progress. Always strive to add a little more weight or repetitions. During wrestling season, YOU STRENGTH TRAIN! You won’t keep the strength gained during the off-season if you neglect training during the season. If you are cutting weight, it is even more important to maintain your strength training. If you are cutting weight, practicing and fighting in dual matches and tournaments, your body uses its own muscle for food. You can prevent some of this by getting in a full body strength training workout every 4-5 days.

2. Eat More Often

Don’t starve your body to gain weight! If you starve your body, you will slow down your metabolism. Metabolism is the rate at which your body burns calories. A calorie is a unit of energy. By starving, you will cause a rebound effect, and you will have even more problems to make weight next season. The answer lies in trying to lose fat, not muscle and water. Do this by eating more often. Four smaller meals each day will allow you to lose body fat while sparing muscle, give you energy to fight hard, and be strong throughout the match.

3. Give your body the correct amount of calories

To find out how many calories your body needs to maintain muscle while cutting weight, take your current body weight and multiply times 13. This is the minimum number of calories you need to consume every day.

4. Eat a 40-30-30 ratio

Now that you know how many calories you need to cut weight and also maintain your muscle and the strength you have built, you need to eat the correct proportion of proteins, carbohydrates and fats. 40% of your calories should come from lean proteins (egg whites, turkey, lean meat, milk 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 (oil olives, nuts). Usually you do not need to figure in fats other than a little oil on a salad, because the meats that you consume have a small percentage of fat that will suffice for the day.

5. Do not jog excessively If your goal is to make weight

Nothing is more grueling than a tough high school or college wrestling practice. You don’t have to get into the habit of jogging for miles and miles every week to lose weight. First of all, it will not give you the resistance to fight like a good fight in old life in practice. If you try to lose weight by jogging, you start eating the muscle out of your body. Aerobic activity is not an effective means of losing fat. A controlled eating plan is the answer.

6. Do not Dehydrate

To fight at your best, and have your body working efficiently, you need to have all body systems working optimally. Every system in your body needs water. If you have to lose a couple of pounds to make the weight after following the advice above, then you will restrict your water intake. Limiting water intake is not the same as not having drinking water. You need to drink 3-4 ounces of water every 3 hours on the days you are trying to gain weight. Remember, this is to maintain your strength. You need to plan well to do this right. Do not weigh until two days before, and do it drastically in your weight loss system.

7. Stay Away From Sugar

Wrestlers who cut weight by eating very little and jogging excessively tend to crave sugar. Sugar has no place in your meal plan. The only time my clients consume sugar is immediately after an intense strength training session. If you are in 3 or 4 lbs. of your weight class, you may want to consume 60 grams or more of glycemic carbohydrates (sugar) in the form of grape or apple juice within 20 minutes of your strength training session. This strengthens the body’s glycogen stores and aids recovery. In general, stay away from sugars. They have no long-term positive effects on your energy. They are much more likely to be converted and stored as fat.

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