Wrestling is an extremely physically demanding sport, and maintaining a healthy weight for optimum performance is absolutely essential for a wrestler. Unfortunately, many wrestlers find it difficult to lose weight and keep it off, particularly during preparatory phases. Here are five simple tips to assist you in your weight loss efforts.
Track Everything You Eat
When trying to lose weight, it is vital that you know exactly how many calories you are taking in each day. Carefully track each meal and snack, ensuring that you are consuming fewer calories than you are burning. This way, you will be able to understand how much food you can eat without causing weight gain.
You can also track your progress, monitoring how many calories you burn during workouts as well as your total body weight. This will allow you to adjust your diet and ensure that you are making progress. Use an app or website, such as MyFitnessPal, to monitor your calories easily and accurately.
Drink Plenty of Water
Keeping yourself hydrated is essential for all athletes, and wrestlers are no exception. Staying hydrated will help you to boost your performance and make sure that you stay healthy during your training. For weight loss, drinking water can help to suppress appetite and reduce the risk of overeating.
It is recommended to drink at least eight glasses of water a day, and more if you are actively training or if it is particularly hot. Your body needs water to operate properly, so it is essential to make sure you are replenishing your reserves regularly.
Exercising is essential for wrestlers looking to both improve their performance and drop weight. Strength, agility and stability are all required traits of a successful wrestler, so mixing cardio and strength exercises can be particularly beneficial.
It is important that you exercise regularly, at least three times a week, and make sure that you are pushing yourself. High intensity exercises can help to burn more fat, as well as boosting your cardiovascular system. Don’t forget to take regular rest days – your body needs them to recover and to grow stronger.
Eating healthily is an important part of any weight loss plan. Make sure that you are eating the correct types of food, and reducing your intake of processed and sugary foods. Aim to eat plenty of fruit, vegetables and proteins, such as lean meats and quality carbohydrates. These will provide your body with the nutrients it needs to stay strong and healthy, even during phases of weight loss.
Get Enough Sleep
Sleep is essential for all athletes, as it gives our bodies the opportunity to repair and recover after intense exercise. It is recommended to get at least six hours of sleep per night, and more if possible. Not getting enough sleep will make it harder to concentrate, as well as leading to increased hunger due to an increased level of cortisol in the blood.
Spend some time winding down before bed, so that you become relaxed and ready for sleep. Avoid screens an hour before bedtime as the blue light can interfere with your body’s natural sleep cycle. Also, make sure that you have a comfortable bed and pillow, so that you can rest correctly.
Losing weight as a wrestler can be difficult, but it is essential for optimum performance. Make sure that you are tracking the calories you eat, drinking enough water, exercising regularly, eating healthy foods and getting plenty of sleep in order to lose weight safely and effectively. With these simple tips, you will be on your way to reaching your goal weight in no time.