Let’s take a look at a typical year of wrestling. During the offseason, the wrestler lifts weights in the gym. The exercises are powerful. Wrestler eats normally, the muscle is maintained, and adding the strength of his body. Fighter to ever compete in the tournament or go to a camp of the struggle. Fighter learns more moves and skills, as well as improve strength.
When season started, Wrestler decides to cut 15-20 lbs. to move to the lower weight class, where they have a big, strong and ready for any competition. Wrestler eats very little, runs a lot, spits, uses saunas, etc to make weight. Wrestler has a good season, with the weight of each week, and binging every game.
SHORT BUT Wrestler comes out with its best!
He practices hard, very hard! He dropped two weight classes, and makes weight each week. It is done after practice, and works as hard as or harder than anyone in the tatami room. He made the power train during the season because it takes a lot, and do not have time or energy for exercise. In addition, all the hard work in the gym during the off-season made him really strong!
Here are some points will helps lot for cutting weight for wrestling
- Keep your strength training
During the season, you want to work to get as much energy as possible. I recommend training 3 times a week, weight room, working the muscles used for the control. Be consistent and document their progress. Always try to add a little more weight or repetitions. During the wrestling season, you have to train energy! You will not keep strength gained during the off-season if you neglect training during the season. If weight for wrestling, it is even more important to keep your strength training.
- Eat more often
Do not starve your body to make weight! If you starve your body, you slow your metabolism. Metabolism is the rate at which the body burns calories. A calorie is a unit of energy. Starving, produce a rebound effect, and even more trouble making weight next season. The answer lies in trying to lose fat, not muscle and water. To do this, eat more often. Four small meals a day, means you are cutting weight for wrestling, muscle savings will give you energy to fight hard and strong the whole game.
- Give the right amount of calories your body
Calculate the amount of calories your body needs while reducing weight, take your current weight and multiply it 13 times. This is the minimum number of calories you should consume each day.
- Eat a ratio of 40-30-30
Now that you know how many calories you need for cutting weight for wrestling, weight while maintaining muscle and strength you’ve built, you need to eat the proper ratio of protein, carbohydrates and fats. 40% of calories should come from lean proteins (egg whites, turkey, lean meat, whey protein powder, skinless chicken). 30% of your daily calories should come from complex carbohydrates (whole wheat bread, potatoes, baked sweet potatoes, brown rice, oats), and 30% of calories should come from monounsaturated fats (olive oil , nuts) . In general, we must not think that other fat as a small amount of oil in a salad, because the meat, which consumes a small fraction of the fat, which is enough for the day.
- Do not jog excess if your goal is to make weight
There is nothing more painful than a tough high school or college wrestling practice. You will not be used to run miles and miles each week to lose weight. First, it does not give you the fight of strength. If you try to lose weight to run, you can start eating the muscle of your body. Aerobic activity is not an effective way to lose fat.
- Do not dry
In order to fight against the best, and have the body to function effectively, you must have all your body systems function optimally. Each body systems requires water. If you need to lose a few pounds to make weight after following the tips above, you should limit water consumption. Limiting access to water are not the same as no drinking water at all is very bad. You should always have 3-4 ounces of water every 3 hours on the days that you are trying to make weight. You must plan well to make this right.
- Stay away from sugar
Cutting weight for wrestling must needs to avoid sugar. Sugar has no place in your meals tear. Many people consume sugar is immediately, you should needs to consume 60 grams or less of carbohydrates with high glycemic (sugar) in the form of grape juice or apple juice within 20 minutes of exercise. This complements the body’s glycogen stores and helps the recovery process. In general, stay away from sugars. They have no long-term positive effects in gaining energy.