| Let?s take a look at the typical year for a | | | | Calories |
| wrestler. During the off-season, the wrestler is in | | | | To find out how many calories your body needs |
| the gym lifting weights. The workouts are intense. | | | | to keep up muscle while cutting weight, take your |
| The wrestler eats normally, sustaining muscle, and | | | | current body weight, and multiply times 13. This is |
| adding strength to their body. The wrestler might | | | | the minimum number of calories you need to |
| compete occasionally in a tournament or go to a | | | | consume each day. |
| wrestling camp. The wrestler is learning more | | | | 4.Eat a 40-30-30 Ratio |
| moves, and skills, along with improved strength. All | | | | Now that you know how many calories you need |
| is good. Things look great for the upcoming | | | | to cut weight and still keep your muscle and |
| season! | | | | strength that you?ve built up, you need to eat |
| Then the season arrives. The wrestler decides to | | | | the proper ratio of protein, carbohydrates and |
| cut 15-20 lbs. to move to a lower weight class, | | | | fats. 40% of your calories should come from lean |
| where they will be big, strong, and ready for any | | | | proteins (egg whites, turkey, lean beef, whey |
| competition. The wrestler eats very little, runs a | | | | protein powder, skinless chicken). 30% of your |
| lot (even with plastic suits on), spits, uses saunas, | | | | daily calories should come from complex |
| etc. to make weight. The wrestler makes weight. | | | | carbohydrates (multi grain bread, baked potato, |
| The wrestler has a good season, making weight | | | | sweet potato, brown rice, oatmeal), and 30% of |
| each week, and binging after each match. | | | | your calories should come from unsaturated fats |
| BUT THE WRESTLER COMES UP SHORT OF | | | | (olive oil, nuts). Usually you don?t have to figure in |
| THEIR POTENTIAL! | | | | the fats other than a tiny bit of oil on a salad, |
| The wrestler doesn?t understand. He practices | | | | because the meats that you consume will have a |
| hard, really hard! He dropped two weight classes, | | | | small percentage of fat that will suffice for the |
| and makes weight each week. He drills after | | | | day. |
| practice, and works as hard or harder than | | | | 5.Don?t Jog excessively If Your Goal Is To Make |
| anyone else in the mat room. He doesn?t | | | | Weight |
| strength train during the season because he | | | | Nothing is more grueling than a tough high school |
| practices so much, and doesn?t have the time or | | | | or college wrestling practice. You shouldn?t get in |
| energy to work out. Besides, all that hard work in | | | | the habit of jogging for miles, and miles each |
| the weight room during the off-season has made | | | | week in order to lose weight. First of all, it will not |
| him really strong! | | | | give you the endurance for wrestling like good |
| Or did it? | | | | old-fashioned live wrestling in practice will. If you |
| If you are cutting weight for wrestling, and want | | | | try to lose weight by jogging, you will start eating |
| to be the BEST your potential will allow, make | | | | the muscle off of your body. Aerobic activity is |
| sure you: | | | | NOT an efficient means of losing fat. A controlled |
| 1.Keep Up Your Strength Training | | | | meal plan is the answer. |
| During the off-season you want to work to gain | | | | 6.Don?t Dehydrate |
| as much strength as possible. I recommend | | | | In order to wrestle at your best, and have your |
| training 3 times each week in the weight room, | | | | body working efficiently, you need to have all of |
| working the muscles that are used for wrestling. | | | | the body systems working optimally. Each of your |
| Be consistent and document your progress. | | | | body systems requires water. If you have to lose |
| Always strive to add a little more weight or | | | | a couple of pounds to make weight after you |
| repetitions. During the wrestling season, YOU | | | | have followed the above tips, then you will |
| HAVE TO STRENGTH TRAIN! You will not keep | | | | restrict your water intake. Restricting water |
| strength gained during the off-season if you | | | | intake is not the same as not drinking water at all |
| neglect training during the season. If you are | | | | though. You still need to give yourself 3-4 ounces |
| cutting weight, it is even more important to keep | | | | of water every 3 hours on days that you are |
| up your strength training. If you are cutting | | | | trying to make weight. Remember, this is to keep |
| weight, practicing, and wrestling in dual meets and | | | | up your strength. You need to plan well in order |
| tournaments, your body is using its own muscle | | | | to do this right. Don?t weight until two days |
| for food. You can prevent some of this by | | | | before, and get drastic in your weight loss |
| getting in a full body strength training workout | | | | system. |
| every 4-5 days. | | | | 7.Stay Away From Sugar |
| 2.Eat More Frequently | | | | Wrestlers who cut weight by eating very little and |
| Don?t starve your body to make weight! If you | | | | doing excessive jogging tend to get sugar |
| starve your body, you are slowing your | | | | cravings. Sugar has no place in your wresting meal |
| metabolism down. Metabolism is the rate at which | | | | plan. The only time my clients consume sugar is |
| your body burns calories. A calorie is a unit of | | | | immediately following an intense strength training |
| energy. By starving, you will cause a rebound | | | | session. If you are within 3 or 4 lbs. of your |
| effect, and have even more trouble making | | | | weight class, you might want to consume 60 |
| weight next season. The answer lies in trying to | | | | grams or so of high glycemic carbohydrates |
| lose fat, not muscle and water. You do this by | | | | (sugar) on the form of grape juice or apple juice |
| eating more frequently. Four smaller meals each | | | | within 20 minutes of your strength training |
| day will allow you to lose body fat while sparing | | | | session. This replenishes the body?s glycogen |
| muscle, give you energy to wrestle hard, and be | | | | stores and helps with recuperation. In general, |
| strong the entire match. | | | | stay away from sugars. They have no long-term |
| 3.Give Your Body The Correct Amount of | | | | positive effects on your energy. |