My 6 Year Old Wont Eat Her Lunch At School How to Cut Weight For Wrestling!

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How to Cut Weight For Wrestling!

Let’s look at the typical year for a guardian. During the off-season, the wrestler is in the gym lifting weights. The exercises are intense. The wrestler eats normally, maintains muscle, and adds strength to their body. The wrestler might occasionally compete in a tournament or attend a wrestling camp. The wrestler is learning more moves, and skills, along with better strength. Everything is good. Things are looking great for the upcoming season!

Then comes the season. The rancher decides to cut 15-20 lbs. move to a lower weight class, where they will be big, strong, and ready for any competition. The guardian eats very little, runs a lot (even with plastic switches on), squats, uses saunas, etc. to lose weight. The keeper makes weight. The wrestler is having a good season, making weight every week, and hitting after every match.

BUT THE VALUE IS CHOOSING WITHOUT ITS CAPACITY!

The warden does not understand. He works hard, very hard! He dropped two weight classes, and makes weights every week. He drills after practice, and works as hard or harder than anyone else in the mat room. He doesn’t strength train during the season because he works so much, and he doesn’t have the time or energy to work out. Plus, all that hard work in the weight room during the season really made him strong!

Or was it?

If you are cutting weight for wrestling, and want to be the BEST your ability allows, make sure:

1. Keep up your strength training

During the off season you want to work to gain as much strength as possible. I recommend training 3 times a week in the weight room, working the muscles used for wrestling. Be consistent and record your progress. Always try to add a little more weight or repetition. During wrestling season, WE MUST TRAIN! You will not maintain the strength you gained during the season if you neglect to train during the season. If you are cutting weight, it is even more important to maintain your strength training. If you cut weight, exercise, and wrestle in two meetings and competitions, your body is using its own muscles for food. You can prevent some of this by getting in full body strength training every 4-5 days.

2. Eat more often

Don’t starve your body to gain weight! If you are starving your body, you are slowing your metabolism down. Metabolism is the rate at which your body burns calories. A calorie is a unit of energy. By starving yourself, you’ll have a rebound effect, and you’ll have even more trouble putting on weight the next season. The answer is to try to lose fat, not muscle and water. You do this by eating more often. Four smaller meals a day will allow you to lose body fat while building muscle, give you the energy to wrestle hard, 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 while cutting weight, take your current body weight, and multiply times 13. This is the minimum number of calories that you have to eat every day.

4. Eat a 40-30-30 Ratio

Now that you know how many calories you need to cut weight and still maintain the muscle and strength you’ve built, you need to eat the right ratio of protein, carbohydrates and fat. . 40% of your calories should come from lean proteins (egg whites, turkey, lean beef, whey protein powder, skinless chicken). 30% of your daily calories should come from complex carbohydrates (multigrain bread, baked potatoes, sweet potatoes, brown rice, oatmeal), and 30% of your calories should come from fat or -saturated (olive oil, nuts). Usually you don’t need to go into the fat except a little oil on a salad, because the meats you eat will have a small percentage of fat that will be enough for the day.

5. Don’t move too much if your goal is to lose weight

Nothing is harder than high school or college wrestling practice. You should not get used to running miles, and miles every week to lose weight. First, it won’t give you the stamina to wrestle like good old fashioned live wrestling in practice. If you try to lose weight by moving, you will start eating the muscles off your body. Aerobic activity is NOT an effective way to lose fat. A controlled meal plan is the answer.

6. Don’t demoralize

To wrestle at your best, and for your body to work efficiently, you need all of your body systems to work at their best. Every body system needs water. If you need to lose a pound or two to make weight after following the above tips, you will limit how much you are getting water. However, limiting water consumption is not the same as not drinking water at all. You still need to give yourself 3-4 ounces of water every 3 hours on days you are trying to lose weight. Remember, this is to keep your strength up. You need good planning to do this right. Do not weigh two days before, and be awesome in your weight loss regime.

7. Stay away from Sugar

Weightlifters who cut weight by eating very little and doing too much running are prone to sugar cravings. Sugar has no place in your meal plan. The only time my clients eat sugar is right after an intense strength training session. If you are within 3 or 4 lbs. of your weight class, you may want to consume 60 grams or so of high glycemic carbohydrates (sugar) in the form of grape juice or apple juice within 20 minutes of your strength training session. This replenishes the body’s glycogen stores and helps with recovery. In general, stay away from sugar. They do not have a positive long-term effect on your energy. They are much more likely to be converted and stored as fat.

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