Wrestling has a long-standing tradition of weight cutting to gain the competitive advantage in size come match time. By shedding as much excess water weight as possible, you can weigh in and qualify to fight in a weight class lower than your natural walking weight. After rehydration, you gain the majority of the weight back so you will be larger once the match occurs. Weight cutting increases in difficulty and can be dangerous if done too fast. There are limits to how much weight can be safely cut in a period of time.
Step 1
Monitor your food and diet. Having a low fat ratio to begin with will help ensure you are in the best shape, and your weight cut will not have to be so drastic. Make sure to eat healthy foods high in protein, such as grilled chicken, turkey and egg whites, and that your carbohydrates come from clean sources such as whole grains and sweet or baked potatoes. As a wrestler you don't want to deplete yourself of the nutrients needed to perform optimally. Don't starve yourself to make weight, as you will not only be losing fat but muscle as well.
Step 2
Know the weight you are trying to attain and make sure it is reasonable. The smaller you are, the more impact a pound makes, so if you are wrestling in a low weight class, the weight cut should be minimal. Set a realistic goal. According to Martin Rooney, MHS, PT, CSCS, NASM, from Grapplearts, you should be 10 pounds, but not greater than 12 pounds, away from your target weight from diet alone.
Step 3
Start restricting your fluid intake. Drink 2 gal. of water a day five, four and three days out from your weigh in. You can even carry the gallon with you to know exactly how much you have consumed. Slightly increase your sodium intake; with the higher level of water intake, your body will begin to excrete more urine than usual. Two days before the weigh in, cut your water intake by 1 gal. and eliminate all sodium from your diet. On the the day of weigh in, do not drink any fluids or have any sodium, and only eat meal replacement bars for nutrition.
Step 4
Start sweating. Even when you are lean and toned, there is still water that can be lost. Do aerobic exercises that develop a sweat such as running or jumping rope. For more intensity, you can do your aerobics in a dry sauna, however this should only be done while being monitored by a professional. Limit the time in a sauna from 15 to 30 minutes at the most. It is a common practice to wear sweatsuits or rubber suits while exercising to increase the body temperature and amount of sweat excreted, but this should be done only under the supervision of a professional or a coach.
Tips and Warnings
- Eat fibrous food that will help keep your bowels moving and flushing out excess waste that adds to your weight.
- Cutting weight can be exhausting to the body and leave you tired and lethargic. Always be under supervision from a coach or trainer while using a dry sauna to cut weight.
Things You'll Need
- Sauna
- Steam room
- Treadmill
- Sweat suits
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