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  1. #1

    Default going down a class

    Alright, so I have decided to go down to 171 being 183 now. So I need a way to get down to it in a month or so and any tips on how I can do well in the class.

  2. #2

    Default Re: going down a class

    Simply decrease your calorie intake by about 500 calories and you should lose all that weight before a month. Be active, go to the gym and lift weights 2-3 time a week if you can. Do HIIT training more often, or take long jogs at the park if you want to lose more weight. But I recommend you do HIIT such as sprinting for say, 100 meters, and followed by a period of rest. Repeat this 10-15 times at least. Not only will you lose weight but your anaerobic endurance on the mat will increase a lot (wrestling is mainly an anerobic sport). Doing all this with wrestling practice will bring up your metabolism which will burn more calories (except for lowering your calorie intake).

    This all seems like a lot and it is with wrestling practice, so listen to your body. If it is sore and completely exhausted take a day or two off. You be your own judge on that.

    By why go down a weight class? Did you consider that you would have a better performance at your original weight class?
    "Every artist was first an amateur."
    "You miss 100% of shots you don't take."


  3. #3

    Default Re: going down a class

    I have considered it but everyone that I wrestle now is faster and stronger then me =( but i will have to try the sprinting thing

  4. #4

    Default Re: going down a class

    Quote Originally Posted by wizard of oz View Post
    I have considered it but everyone that I wrestle now is faster and stronger then me =( but i will have to try the sprinting thing
    The people in 171 will only be faster and you might lose muscle trying to going down that weight class. Just weight lift more. I recommend you do stronglifts.com program. It has tons of information, it helped me and it will help you too.
    "Every artist was first an amateur."
    "You miss 100% of shots you don't take."


  5. #5

    Default Re: going down a class

    I found this article I hope it may be of help.


    How To Cut Weight For Wrestling!



    Then the season arrives. The wrestler decides to cut 15-20 lbs. to move to a lower weight class, where they will be big, strong, and ready for any competition. The wrestler eats very little, runs a lot (even with plastic suits on), spits, uses saunas, etc. to make weight. The wrestler makes weight. The wrestler has a good season, making weight each week, and binging after each match.



    BUT THE WRESTLER COMES UP SHORT OF THEIR POTENTIAL!



    The wrestler doesn’t understand. He practices hard, really hard! He dropped two weight classes, and makes weight each 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 practices so much, and doesn’t have the time or energy to work out. Besides, all that hard work in the weight room during the off-season has made him really strong!

    Or did it?



    If you are cutting weight for wrestling, and want to be the BEST your potential will allow, make sure you:



    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 each week in the weight room, working the muscles that are used for wrestling. Be consistent and document your progress. Always strive to add a little more weight or repetitions. During the wrestling season, YOU HAVE TO STRENGTH TRAIN! You will not keep strength gained during the off-season if you neglect training during the season. If you are cutting weight, it is even more important to keep up your strength training. If you are cutting weight, practicing, and wrestling in dual meets and tournaments, your body is using its own muscle for food. You can prevent some of this by getting in a full body strength training workout every 4-5 days.



    2. Eat More Frequently Don’t starve your body to make weight! If you starve 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, you will cause a rebound effect, and have even more trouble making weight next season. The answer lies in trying to lose fat, not muscle and water. You do this by eating more frequently. Four smaller meals each day will allow you to lose body fat while sparing muscle, give you energy to wrestle hard, and be strong the entire match.



    3. Give Your Body The Correct Amount of Calories To find out how many calories your body needs to keep up muscle while cutting weight, take your current body weight, and multiply times 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 cut weight and still keep your muscle and strength that you’ve built up, you need to eat the proper ratio of protein, carbohydrates and fats. 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 (multi grain bread, baked potato, sweet potato, brown rice, oatmeal), and 30% of your calories should come from unsaturated fats (olive oil, nuts). Usually you don’t have to figure in the fats other than a tiny bit of oil on a salad, because the meats that you consume will have a small percentage of fat that will suffice for the day.



    5. Don’t Jog excessively If Your Goal Is To Make Weight Nothing is more grueling than a tough high school or college wrestling practice. You shouldn’t get in the habit of jogging for miles, and miles each week in order to lose weight. First of all, it will not give you the endurance for wrestling like good old-fashioned live wrestling in practice will. If you try to lose weight by jogging, you will start eating the muscle off of your body. Aerobic activity is NOT an efficient means of losing fat. A controlled meal plan is the answer.



    6. Don’t Dehydrate In order to wrestle at your best, and have your body working efficiently, you need to have all of the body systems working optimally. Each of your body systems requires water. If you have to lose a couple of pounds to make weight after you have followed the above tips, then you will restrict your water intake. Restricting water intake is not the same as not drinking water at all though. You still need to give yourself 3-4 ounces of water every 3 hours on days that you are trying to make weight. Remember, this is to keep up your strength. You need to plan well in order to do this right. Don’t weight until two days before, and get drastic in your weight loss system.



    7. Stay Away From Sugar Wrestlers who cut weight by eating very little and doing excessive jogging tend to get sugar cravings. Sugar has no place in your wresting meal plan. The only time my clients consume sugar is immediately following an intense strength training session. If you are within 3 or 4 lbs. of your weight class, you might want to consume 60 grams or so of high glycemic carbohydrates (sugar) on 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 recuperation. In general, stay away from sugars. They have no long-term positive effects on your energy. They are much more likely to be converted and stored as fat.








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