Wrestling Weight Loss Strategies

In wrestling, a contact sport, two athletes grapple with each other in order to control their opponent and score points. Size and strength prove advantageous in wrestling, so athletes are divided by weight classes. This allows wrestlers of similar weight to compete, but it also places an emphasis on achieving a lower weight class to have a size and strength advantage.

  1. Increase Physical Activity

    • For many new wrestlers, the increase in physical activity from attending wrestling practice will be adequate to promote weight loss and work toward a lower weight class over time. Wrestling practice involves vigorous exercises such as sprinting, climbing stairs, ropes, performing wrestling-related drills and live wrestling with a partner. According to the Centers for Disease Control, vigorous exercise can burn more than 500 calories in an hour for a person weighing 154 pounds. Wrestling practices can last more than two hours every day. Considering that it typically takes about 3,500 calories burned to equal a pound of fat, a week of practice can amount to more than a pound of pure fat loss. Athletes who wish to drop additional weight can jog in the morning, after practices or on weekends to burn additional calories. Plan ahead for the wrestling season and lose weight gradually. For example, if you want to wrestle at a weight five pounds lower than your current weight, jog every day for a month or two before the season starts.

    Eat A Healthy Diet

    • Diet is an important aspect of wrestling. Aim to eat healthy foods and proteins such as whole grains, chicken and turkey. Avoid foods that contain excessive amounts of sugar and fat including candy, soft drinks and junk food. Some wrestlers make the mistake of eating too little and starving themselves in an attempt to lose extra weight. While severe calorie restriction can lower weight, it can lead to a decrease in muscle mass, an increase in hunger, and fatigue. As a general rule, eat when you are hungry, but never eat until you feel full or bloated. This allows increased physical activity to reduce the wrestler's weight naturally.

    Cut Weight

    • Weight-cutting is the practice of losing weight in a short period of time through activities that cause sweating. Use weight-cutting to lose only small amounts of weight within a couple of days. Ideally you should aim to achieve your goal weight without cutting, but if you must cut a few pounds, wear workout sweats and spend five minutes doing a low intensity cardio activity such as jogging or biking and then spend five minutes resting. Continue alternating activity and resting. Do not use saunas or rubber suits as they can result in dangerous levels of dehydration. If you feel faint or are unable to sweat while cutting weight, stop immediately and rehydrate. Keep your coach, parents and doctor informed of your weight-cutting goals so that they can help make sure you don't try to cut too much weight. Trying to cut too much water weight quickly has resulted in death.