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Safe, Healthy Weight Cutting Tips For Wrestlers

Tip # 1: Eat the Right Protein

Your muscles are where the energy you get from your food goes. They are what push you on the wrestling mat and allow you to do the physical things you do; your muscle system is where your metabolism lives. On a reduced calorie diet (while losing weight), your body has to rely on energy stores because you no longer feed it with enough gas to go. These are in the form of body fat and glycogen (stored carbohydrates / sugars) in muscle cells. When glycogen is depleted, the body transforms into body fat and then protein burns to energy. Because muscles are made of protein, if you don't eat enough nutritional protein when you lose weight, your body will turn on its own muscle tissue for nourishment. Not only will this make you weaker and poorer on the mat but it also causes some kind of temporary damage to your metabolism.

This is why eating protein while losing weight is important but not the end of the story; You must eat the right amount to be effective. This is defined by a simple body fat test that will not only tell your body fat percentage, but also your lean body mass. To avoid losing muscle on a reduced calorie diet, you should eat at least the same amount of protein (in grams) as your lean body mass. Since the amount of weightlifting exercise is practiced daily during training, you should also add 10-15 grams of protein (above your lean body mass) to help recover and avoid too much. For example, 145 lb. a wrestler with a body weight of 138 lbs. should eat between 150-160 grams of protein daily. Once you have your daily protein requirements set, control your weight by manipulating the amount of carbohydrates you eat each day.

Tip # 2: Your Calorie Futures

The best way to lose weight and still maintain a high level of performance is to lose body fat and water, while maintaining muscle mass. Once you have set the right amount of protein to eat, the best way to do this is to reduce your diet's minimum fat and choose a clean, natural carbohydrate as your main calorie source. Most of your carbohydrates should be starch like rice, sweet potatoes and first oats with bread and pasta as a secondary option. Mix in fibrous carbohydrates such as green leafy vegetables with the starch you eat in as many meals as you can. In addition to breakfast, eat 1-2 servings of broccoli, brussel sprouts, asparagus or green beans at each meal. Keep in mind that corn, nuts and nuts are edible but are treated as starch and should not be considered fatty vegetables when trying to lose weight. Fruits are edible, but if losing body fat is your goal, fruits should be consumed in limited quantities during the first part of the day.

For the easiest and best weight loss, the calories will be from the smallest to the smallest starting with the first part of your day. In other words, breakfast was the biggest meal of the day, the second meal was the next, the third meal was small and the fourth and fifth (if you ate a lot) consisted of protein and vegetables. Shocking calories like this makes your body a very efficient machine. After a few days of eating like this, you'll be hungry and hungry at night and really hungry for breakfast - which works well as your biggest meal of the day. Eating all your starch in the first half of the day will load your body with plenty of fuel for after-school training sessions. Eating fewer calories at night will leave your stomach empty before going to sleep, before 8+ hours of speed your body will go to sleep.

Tip # 3: Load Water

Water is an essential nutrient for every wrestler. In the event of slight dehydration, the performance suffers. As many wrestlers sweat in practice, they must constantly force water to prevent dehydration. Removing water from the body is also an important part of losing weight, as most of the weight is lost. If you drink very little water until the body is dehydrated, it will try to hold the water instead of losing it. On the other hand, if you continue to increase the amount of water you take in a short period of time, the urine will also increase to pass water through. This is the principle used in a method called water loading. Water load is only applied to drinking water 3-4 days before weighing and then cutting it right before you weigh it. Water tightening is an effective natural diuretic method but should be done in moderation. The amount of water you build depends on the size of the athlete but trying to drink 3-4 gallons of water in a day is NOT a smart practice and can lead to injury. Most athletes find it best to build 1-2 gallons a day.

Here's how it works. If you are weighing in at 4pm on Friday, start your water load on Tuesday. On Tuesday, start increasing the amount of water you drink to get at least ¾ to 1 gallon throughout the day. On Wednesday, try drinking more than a gallon of water. On Thursdays, try drinking more than one gallon of water until your last meal today. After your last meal on Thursday and until it's heavy on Friday, limit your intake of water to just sips when you need it. By drastically increasing the amount of water you drink, it acts as a natural diuretic and your body will begin to urinate more frequently. After a water block on Thursday night, the body will continue to lose weight as it has all week effectively losing a few pounds to weight. After weighing, drink at least 16+ oz. to add what's been lost to this process. As you drink more water this week, you will find that you will lose more water during practice as well. This method is safe and easy to do and also makes sure you are not anywhere near dehydration.


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