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How To Cut Weight Safely and Effectively

1. Eat

   I know that sounds weird, because most wrestlers associate weight-cutting with not eating.

   You need to eat though...Your body is burning calories 24 hours per day. If you eat 6 small meals per day your body will use those meals for energy, and won't store any as fat.

   You will keep your metabolism high by eating often, resulting in lean muscle without fat.



2. Cut Out Sugar

   Sugar is the enemy for any wrestler who is cutting weight.

   Sugar will be easily stored as fat.

   It will also make your body crave more if it!

   There is a time when sugar is good for a wrestler, but that will be covered later.

   For now, try to avoid sugar during the season.



3. Double the Protein

When I consult with wrestlers who want to cut weight, I tell them to include a lean protein and a complex carbohydrate with each meal.

If you don't have to cut weight, you try to eat servings that are visually equal. In other words, the size of the lean protein on your plate is the same as the size of the complex carbohydrate on your plate.

This might mean eating half a Subway sandwich with double-turkey or double roast beef... instead of a full sandwich.

It could mean eating 2 chicken breasts with half a baked potato instead of 1 chicken breast with a full baked potato.

By doubling your protein and 'halving' your carbohydrates you will begin to cut weight without losing the nutrition from your food.



4. Consume Meal-Replacement Drinks

   Meal-Replacement Drinks are basically protein drinks with a smaller amount of complex carbs, and lots of vitamins and minerals.

   I like them for wrestlers who are cutting weight because they are nutritionally dense i.e. they have a lot of good nutrition without a lot of calories.

   They are predigested, making them a fast source of quality nutrition.

   They are balanced perfectly for weight-cutting...



5. Never Dehydrate

   The absolute worst thing you can do if you're trying to cut weight is dehydrate yourself.

   Your muscles are 90% water.

   When you dehydrate in order to make weight you force water out of the muscles. This leaves you feeling tired, irritable, crampy, and could be very harmful.

   If you are nearing your weigh-in and are a few pounds over the limit, you still need to consume water.

   Consume 6-8 oz of water every 3 hours starting 15 hours prior to weighing in. This keeps them hydrated just enough, but still allows them to drop a couple of last minute pounds.