The sport of wrestling accommodates participants of all sizes. In the spirit of fairness, each wrestler is matched against another wrestler in the same weight class. This leads many wrestlers to shed as many pounds as possible before weigh-in so that they can compete in a lower weight class. As a result, wrestlers often partake in unhealthy and dangerous practices. Safe and healthy weight loss will provide the best outcome.
Diet and Nutrition
Monitor how many calories you consume every day. First, you need to understand that your body needs calories in order to survive. Without calories you will have no energy and will not be able to perform at your optimum level during training or a match. Figure out approximately how many calories your body needs by multiplying your weight times ten. For instance, if you weigh 130 pounds, you will get 1,300. Then multiply this number by 1.7. The number you get, in this case 2,210, is the amount of calories you need to consume in order to maintain your weight of 130 pounds. According to the NCAA's "Wrestler's Guide to Optimal Performance," you must then reduce your caloric intake by 250 to 500 calories per day to lose 1 to 2 pounds per week. Aim for a diet that is made up of 18-percent fat, 62-percent carbohydrates and 20-percent protein.
Exercise
Exercise is an important part of both weight loss and strength, which are integral to wrestling at the highest level. Cardiovascular or aerobic workouts are one of the best ways to shed the pounds and increase your performance at the same time. Jumping rope, for example, is highly beneficial. You should aim to jump rope for about 5 minutes before your actual workout begins. Then move on to about 40 minutes of weightlifting to build your upper-body strength. Do not go overboard on weightlifting. Don't go for heavy weights -- pick only weights that you're comfortable with. Remember, this is just a workout, not a bodybuilding session. Add a 1 to 2 mile run and some sprints to your regimen. Always stretch before, during and after your workout.
Things to Avoid
In writing for Vanderbilt University, Mike Viscardi points out that wrestlers will perform at their highest level when they are at their ideal weight -- whereas wrestlers who are underweight will struggle and have less endurance. This means you must avoid dramatic weight loss and the dangerous methods associated with it. For example, diuretics and laxatives, constant fasting, working out in rubber suits, saunas and fluid restriction are all dangerous and have proven deadly in some cases. If you are losing more than 2 pounds per week, you are putting your health in jeopardy, as the weight loss most likely involves either dehydration or starvation.
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