Safe, healthy tips for losing weight for wrestlers

Safe, healthy tips for losing weight for wrestlers

Tip No. 1: Eat the right amount of protein

In the muscles of your body, the energy that you pull out of your food goes. They are what moves you on the wrestling mat and enables you to do the physical things that you do; Your muscles are the place where your metabolism lives. In the case of a calorie -reduced diet (when losing weight), the body is forced to rely on the energy storage because you are no longer supplied enough. This is in the form of body fat and glycogen (stored carbohydrates/sugar) in the muscle cells. When the glycogen is used up, the body uses body fat and then back on protein to gain energy. Since the muscles are made of protein, your body will use your own muscle tissue for food when you don't eat enough food protein. This not only makes them weaker and leads to poor performance on the mat, but also causes a kind of temporary damage to their metabolism.

Tip No. 2: Charge your calories on the frontend

The best way to reduce body weight and still keep a high level of performance is to lower the body fat and water weight and at the same time maintain muscle mass. After you have determined the right amount of protein, it is best to reduce the food fat to a minimum and only choose clean, natural carbohydrates as the main calorie source. The majority of their carbohydrates should consist of strengths such as rice, sweet potatoes and oatmeal, followed by bread and pasta as a second choice. Mix fiber carbohydrates like green leafy vegetables with the strength that you eat in as many meals as possible. In addition to breakfast, eat 1-2 portions broccoli, Brussels sprouts, asparagus or green beans for every meal. Remember that corn, peas and beans can be eaten, but treated as a strength and should not be counted as fibrous vegetables if you try to lose weight. Fruit can be eaten, but if body fat loss is your goal, fruit should be eaten in limited quantities in the first half of the day.

For the simplest and best weight loss, they are staggering their calories from the largest to the smallest, starting with the first part of their day. In other words, breakfast is the biggest meal of the day, the second meal is the second largest, the third meal is even smaller and the fourth and fifth (if you eat so much) only consist of protein and vegetables. If you relieve your calories in this way, your body becomes an extremely efficient machine. After you have fed for a few days, you become hungry and hungry at night and have an absolute hunger for breakfast - which works well because it is your greatest meal of the day. If you consume all your strengths in the first half of your day, the body will be provided with plenty of fuel for the training sessions after school. If you consume very few calories at night, your stomach will remain empty before going to bed, which precedes the 8+hour of fasting that your body goes through while sleeping.

Tip No. 3: Water loading

water is an essential nutrient for every wrestler. If only a little dehydrated, the performance suffers. So much wrestler sweat in training, they have to constantly push water down to prevent drying out. Removing water from the body is also an essential part of losing weight, since mainly water weight is lost. If you drink very little water so that the body is borderline dehydrated, it will try to keep the water it has instead of losing it. Conversely, if you steadily increase the amount of water that you consume over a short period of time, the urge to urinate will also increase to let the water through. This is the principle used in a method called water loading. Charging with water is simply to charge drinking water 3-4 days before weighing and then remove it right before weighing. Loading with water is an effective natural diuretic method, but should be carried out in moderation. The amount of water that you build depends on the size of the athlete, but the attempt to drink 3-4 gallons water in one day is not a clever exercise and can lead to injuries. Most athletes have the best effect if they build up to 1-2 gallons in one day.

This works. If you weigh yourself on Friday at 4:00 p.m., start the water store on Tuesday. Increase the amount of water that you drink on Tuesday to get at least 3/4 to 1 gallon over the day. Try to drink more than a gallon of water on Wednesday. Try to drink more than a gallon of water on Thursday until your last meal of the day. After your last meal on Thursday and until weigh on Friday, limit water absorption to just sips if you need it. By drastically increasing the amount of water that you drink, this acts as a natural diuretic and the body begins to urinate much more frequently. After the water restriction on Thursday evening, the body will continue to urinate because it has effectively lost several pounds of water weight throughout the week until it weighs. Drink at least 16+ OZ after weighing. To add what has been lost through this process. If you drink so much water during the week, you will find that you lose more water even during training. This method is safe and easy to carry out and also ensures that you do not come close to dehydration.