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Thread: Weight Loss/ Weight Training

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  1. #1

    Default Weight Loss/ Weight Training

    I'm a 285lb wrestler and I am looking to drop down to 215lb, I'm currently at 250lbs. I was wondering if anyone had a useful workout/diet plan to help me drop weight (i.e. fat) and also get stronger

  2. #2

    Default Re: Weight Loss/ Weight Training

    Quote Originally Posted by howard317j View Post
    I'm a 285lb wrestler and I am looking to drop down to 215lb, I'm currently at 250lbs. I was wondering if anyone had a useful workout/diet plan to help me drop weight (i.e. fat) and also get stronger
    Kettlebell Daily Workout, Kettlebell Swings For Fat Loss


    Posted Aug 24 08 3:49pm

    Daily kettlebell workouts are a great way for men and women to burn fat and tone up their physique quickly. Back when I was a big fat powerlifter I lost 20 some pounds in 4 weeks by doing three kettlebell workouts a week plus my regular weight training routine! No diet, no long boring cardio sessions, just 30-45 minutes, 3 times a week with the kettlebell. I lost weight so fast my own family was doing double takes at me!
    Fast Forward several years later and I still use kettlebells training to keep the belly away and maintain a solid base of conditioning. When you are first starting out with kettlebells though, you have to master the swing in order to get results. The swing is the basis of all the fat burning movements and is extremely effective on it's own. The key is to use a snap of the hips to propel the kettlebell forward, not your back or shoulders. Check out the video below for a better understanding of the swing itself.
    It can take several days of practice before the swing really becomes smooth and fluid. Once it does, your next challenge is to get your reps as high as possible. I recommend doing as many as possible, then resting until you catch your breath and your heart rate decreases somewhat, and then going again for as many reps as possible. Never really killing yourself until the last set, but working hard to push the reps up each time.
    Once your technique is really good in the kettlebell swing, you will only have to stop once the body reaches systemic fatigue, meaning it won't be a specific muscle that stops you. This is the real advantage of the kettlebell swing, total body effort will create a huge upswing in your metabolism. What I mean is, your will burn a ton of fat in the next 24 hours after a good kettlebell swing workout.
    Don't be afraid of mini-workouts either! If you only have 15 minutes, bang out as many reps as possible with your kettlebell, taking breaks as needed. Extra practice means extra calories burned and improvements on technique! Your belly and but will thank me when they are small and tight!
    Progressions from the kettlebell swing include the one handed swing, the clean, the snatch, the one-legged swing, the high pull and many others that I am forgetting. You can make the exercise more difficult, but for fat loss you will NEVER outgrow the kettlebell swing, you just may have to put it away for a while in order to shock the body with something else.






    http://youtube.com/watch?v=l4UTre9r7mE
    "All that we are is the result of what we have thought. The mind is everything. What we think we become."

  3. #3

    Default Re: Weight Loss/ Weight Training

    I was looking more for a weightlifting workout that so i can get stronger while burning cals

  4. #4

    Default Re: Weight Loss/ Weight Training

    Have you ever done Kettlebell swings? Believe me, your body will burn all over. Did read the article I posted for you?
    "All that we are is the result of what we have thought. The mind is everything. What we think we become."

  5. #5

    Default Re: Weight Loss/ Weight Training

    Sample in season menu for 140lb wrestler that I train
    All calories are approximate

    Breakfast
    1/4 cup of granola 125c
    1 lite fruit yogurt 100c
    1 scoop of protein powder 180c
    Mixed all together

    Snack
    1 medium banana 110c

    Lunch
    1 can of tuna 200c
    2 tbsp lite mayo 80c
    2 slices of 7 grain bread 200c
    12 oz skim milk 150c

    Snack
    1 apple 80c

    Dinner
    2/3 cup of whole wheat pasta 210c
    1/4 cup tomato sauce 80c
    1/2 chicken breast 150c
    8 oz skim milk 100c

    1765 calories per day. Plus 64 oz water. Morning run/lift & Afternoon wrestling practice

    The key to weight maintainence is be consistent. Also log your caloric intake. The weight watchers people have been extremely successful by making people think about what/how much they are eating i.e. food/portion control. It isn't rocket science.
    "All that we are is the result of what we have thought. The mind is everything. What we think we become."

  6. #6

    Default Re: Weight Loss/ Weight Training

    I don't have a kettleball, i need a weightlifting plan that i can do i my school's weight room

  7. #7

    Default Re: Weight Loss/ Weight Training

    howard, what was posted IS a weightlifting workout. kettelbell training provides very functional strength that is needed in a match. it simulates the ballistic movement needed in a match better than something like a bicep curl or bench press would. that being said, i think compound lifts like the squat, deadlift, bench, pullup and row are very useful for raw strength gains.

    in addition, barbell complexes/circuits are useful for building functional strength/burning calories. basically it involves loading up a barbell with a relatively low amount of weight and performing a several reps of several exercises one after the other before resting. ex: 6 deadlifts, 6 clean&press, 6 front squat, 6 thrusters, then rest and repeat. i have used these complexes and kettlebell training methods (with dumbbells - i have no access to KBs :[ ) with great success and im sure many others can testify to this as well.

    personally, it is very hard to lose weight while going to wrestling practice and then working out outside of the confines of the practice room. you need to be very gradual with the way you start to change your nutrition and training habits. i would recommend taking a multivitamin once in the morning and once in the evening, as well as fishoil and a greens supplement. if you can afford it, i think that beta alanine is something to invest in as well, although the basics are what you should worry about first.

  8. #8

    Default Re: Weight Loss/ Weight Training

    Ok thank you, I currently on a 1400 cal a day diet while taking GNC Vitapaks Sport, and Maximum CLA, with a two hr wrestling practice a day, i'm trying to put in a workout to be a substitute for wrestling practice while i'm or Christmas break

  9. #9

    Default Re: Weight Loss/ Weight Training

    Quote Originally Posted by howard317j View Post
    Ok thank you, I currently on a 1400 cal a day diet while taking GNC Vitapaks Sport, and Maximum CLA, with a two hr wrestling practice a day, i'm trying to put in a workout to be a substitute for wrestling practice while i'm or Christmas break
    Thank you rage!!

    Howard, no access to kettle BELLS (not balls): Use dumb bells.

    Start with a 40lb dumb bell and see how you do with this protocol


    Dumb bell swings 1 minute 20 seconds rest
    Dumb bell snatches 1 minute 20 seconds rest
    Dumb bell cleans 1 minute 20 seconds rest
    Dumb bell clean and front squat 1 minute 20 seconds rest
    Dumb bell clean and press 1 minute 20 seconds rest
    Turkish get-ups 5 reps left arm (no switching) 5 reps right arm (no switching)
    Rest 5 minutes
    repeat
    Last edited by gjfovf; 12-21-2008 at 08:34 AM.
    "All that we are is the result of what we have thought. The mind is everything. What we think we become."

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