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How to Cut Weight For Wrestling!

Let’s take a look at a typical year for a wrestler. During the offseason, wrestlers lift weights in the gym. Workouts are intense. Wrestlers eat normally to maintain muscle and increase physical strength. Wrestlers may occasionally compete or attend wrestling camps. Wrestlers are learning more moves and skills along with increased strength. all is well. The upcoming season looks great!

Then came the season. A wrestler decides to lose 15-20 lbs. Move on to lighter weight classes where they’ll be big, strong, and ready for any competition. Wrestlers eat very little, run a lot (even in plastic suits), spit, sauna etc. to gain weight. Wrestlers make weights. The wrestler had a great season, gaining weight every week and binge drinking after every fight.

But wrestlers are not living up to their potential!

Wrestlers don’t understand. He practiced very hard, really hard! He dropped two weight classes and gained weight every week. He trains after practice and works as hard or harder than everyone else in the pad room. He didn’t do strength training during the season because he practiced too much and didn’t have the time or energy to work out. Plus, all the hard work in the weight room this offseason has made him very strong!

Still did it?

If you are losing weight for wrestling and want to be the best your potential allows, make sure you:

1. Stick to strength training

In the offseason, you want to try to gain as much power as possible. I recommend training in the weight room 3 times a week to work the muscles you use for wrestling. Be consistent and document your progress. Always work on adding a little weight or reps. During wrestling season, you have to step up your training! If you neglect training during the season, you won’t be able to maintain the strength you gained in the off-season. If you’re losing weight, it’s even more important to keep up your strength training. If you lose weight, practice and wrestle in doubles and championships, your body is using its own muscles for food. You can prevent this by doing full-body strength training every 4 to 5 days.

2. Eat more

Don’t starve your body to lose 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 starving, you create a rebound effect and it will be more difficult to gain weight next season. The answer lies in trying to lose fat, not muscle and water. You can do this by eating more often. Four small meals a day will allow you to lose body fat while preserving muscle, giving you the energy to fight and stay strong throughout the game.

3. Give your body the right amount of calories

To find out how many calories your body needs to maintain muscle growth while losing weight, multiply your current weight by 13. This is the minimum number of calories you need to consume each day.

4. Eat a 40-30-30 ratio

Now that you know how many calories you need to lose weight while still maintaining the muscle and strength you’ve built, you need to eat the right ratios of protein, carbohydrates, and fat. 40% of your calories should come from lean protein (egg whites, turkey, lean beef, whey protein powder, skinless chicken). You should get 30% of your daily calories from complex carbohydrates (multigrain bread, baked potatoes, sweet potatoes, brown rice, oatmeal) and 30% from unsaturated fats (olive oil, nuts). Usually, you don’t have to count the fat, except for a little oil on your salad, since the meat you’re eating has a small amount of fat, which is enough for the day.

5. If your goal is to gain weight, don’t jog too much

There’s nothing quite as exhausting as grueling high school or college wrestling practice. You shouldn’t get into the habit of jogging miles and miles every week to lose weight. First, it won’t give you the stamina to wrestle like an old-fashioned live wrestling practice. If you try to lose weight by jogging, you will start to use up the muscles in your body. Aerobic exercise is not an effective way to lose fat. A controlled meal plan is the answer.

6. Don’t get dehydrated

In order to wrestle at your best and keep your body working efficiently, you need to have all your body systems working at their best. Every body system in your body needs water. If you have to lose a few pounds in order to gain weight after following the tips above, you’ll be restricting your water intake. Restricting the amount of water you drink is not the same as not drinking it at all. On the days you’re trying to gain weight, you’ll still want to give yourself 3-4 ounces of water every 3 hours. Remember, this is to maintain strength. You need to plan well to do this properly. Don’t weigh in two days before and make big cuts in your weight loss system.

7. Stay away from sugar

Wrestlers who lose weight by eating very little and jogging excessively tend to develop sugar cravings. Sugar has no place in your wrestling meal plan. The only time my clients eat sugar is after a high-intensity strength training session. If you are under 3 or 4 lbs. Depending on your weight class, you may want to consume around 60 grams of high-glycemic carbohydrates (sugar) within 20 minutes of strength training, in the form of grape or apple juice. This replenishes the body’s glycogen stores and aids in recovery. In general, stay away from sugar. They have no long-term positive effect on your energy. They are more likely to be converted and stored as fat.

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