How to Cut Weight For Wrestling

Step-by-step Instructions

Here is what you need to do...
Step 1

First and foremost, don't wait until the last minute to do your weight cutting. It's always good to be within 2 pounds of your desired weight class the night before weigh-ins because as most wrestlers know from experience, you lose about about 2 pounds during your sleep. This will allow you to maybe have a little bit to eat and drink the next day but don't go overboard with it. If you end up putting your weight cutting off until the last minute you'll quickly notice a lot of negative effects like fatigue, sick feeling, and dizziness which will ultimately hinder your performance on the mat tremendously.

Step 2

Working out is the most effective way of cutting weight in a short amount of time due to it getting rid of excess water weight and fat. The most common method of cutting weight for a lot of wrestlers is running or some other form of conditioning activity. What I have come to realize is that the best way I lost weight and at the same time boosted my cardio was by live wrestling in practice. It will benefit you in many more ways then just plain running. Another form of work out that will help with weight cutting is full body strength training. This kind of training is crucial for weight maintenance and strength maintenance.

Step 3

The first thing that pops into peoples heads when they think about wrestling is starvation. However, starvation is only experienced by those wrestlers who don't properly and safely cut weight. You should never starve yourself to lose weight because it will only slow your metabolism down. The goal is to lose fat, not muscle and water. This is possible by eating more frequent but very small portions of balanced meals containing lean proteins, healthy fats and complex carbohydrates.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Getting with a diet plan and actually sticking tends to be most wrestlers biggest challenge. But after a few dedicated months to sticking with a healthy and balanced diet you will find out quickly that your weight won't fluctuate as much, you'll have more energy, and not feel so fatigued all of the time.

Stuff You'll Need

Suggested Further Reading

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This Student Author's Background

Funny or interesting story about this topic...

It was less than 4 hours before our first match of the season and I was originally set to wrestle in the 195 pound weight class. I was weighing in at 185 pounds at the time so I was light in comparison to the weight class I was in. Next thing I know my head coach comes up to me and says he want me to wrestle in the 182 pound weight class. This upset me a lot due to the fact that I knew I only had a short amount of time to cut 3-4 pounds in less then 4 hours. So I ended up going in the showers turning them all on as hot as they would go, all the while wearing my winter clothes and jump roping. I ended up making the 182 pound class and also pinned my opponent that night also so it was all worth it in the long run.

When did you first do this & how did you get started?

The first time I ever had to cut weight for wrestling was my sophomore year of high school. I made the varsity team that year in the 171 pound weight class. It just so happened that I always weighed in about 5 pounds over my weight class the night before a wrestling meet so I had to usually cut the weight that night or early the next morning. Although starving myself and being dehydrated was brutal, I quickly learned that cutting weight in such a short amount of time has to be done with a lot of thought put behind it. Otherwise you might just put yourself at a big disadvantage.

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