How to Lose Weight in Wrestling

It's always better to go down a weight class than up one in wrestling. If you find yourself needing to shed some pounds in order to make a class that's realistic for you, brace yourself. Losing weight for wrestling is a challenging journey that requires dedication, determination, scheduling and constant monitoring. Be sure to speak with your physician, coach and parents before making any decisions.

Instructions

    • 1

      Be consistent. Many wrestlers have a completely different routine during the season than off-season, which wreaks havoc on the body, nervous system and physiological health. Being consistent year-round is the key to finding the weight class that's right for you and maintaining the weight so that you don't have to lose 20 pounds when wrestling season rolls around.

    • 2

      Eat smaller meals closer together. Your body loses muscle if you don't keep eating; it starts feeding itself off muscles once it burns off the fat. Eat sufficiently until you're satisfied, but not full. Plan on eating every two hours during wrestling season and every three to four hours off-season, keeping the meals small but filling.

    • 3

      Lift weight both during season and off-season. During season it's probably harder to find the time to strength train, but it's vitally important to do so. Pair the large amount of cardio activity you do with strength training if you want the work you've put in off-season to count when you're on the mat.

    • 4

      Keep drinking water. Many wrestlers dehydrate themselves in saunas or through drastic plastic wraps. This is detrimental to your organs and increases the chances for severe damage. Instead, eat healthily. Take in less water on the day you have to make weight, drinking it in smaller portions. Try three ounces every three hours.