How to cut your wieght

Start with the Math for Cutting Weight for Wrestling

Weight loss is simple when you get down to it.  You body burns calories.  What you eat contains calories.  All you need to do is burn more calories than you eat.  Now lets do a little math here.

Using the table above we see that to burn 1 pound of fat you need to burn 3,500 calories.  (7,716 for  1 Kilo)

The average man 5’8” weighing about 150 lbs with a medium build, lets call him Clark, burns about 2,000 calories a day… just by doing nothing but breathing, walking and other day to day activities.

Right now Clark eats about 2200 calories a day and has not been working out regularly during the off-season.

Clark is looking to drop 5 pounds to get down to the 145 weight class prior to the season starting up.  In order to do this he needs to create a calorie deficit.

Clark starts running every day for about 1/2 hour to 45 minutes which should burn about 200 calories.

He then starts cutting back in the sugar and fat in his diet cutting out about another 200 calories a day.

So right now he is in a calorie deficit situation of 200 calories per day.

Current daily calories minus calories burned through exercise minus the calories cut back through diet is  2200 – 200 – 200 = 1800

The average daily burn minus his current calorie burn is 2000 – 1800 = 200.

So if he does this 7 days a week he will burn 1400 calories of body fat a week.

7 * 200 = 1400 calories

So in about 2 1/2 weeks he should drop 1 pound.

** Need more help?  Click to see Steve’s Method here.

Get your weight loss into high gear!

This will never work since the season starts in 3 weeks.  So what can he do?

He needs to burn 17,500 calories in three weeks to drop those five pounds.  (3500 * 5)  This means he needs a calorie deficit of about 830 calories a day!  Is it even possible? Yes.

Should he stop drinking water? Put on plastic sweatsuit when he runs? Stop eating or binge and purge? Start spitting in a cup? Take laxatives? Or maybe try his aunt Susan’s special weight loss pill? No, No, No, No.  The worst thing he can do at this point is try some “loose weight quick” gimmick.  At best they may only be a temporary loss and  at the worst they could kill him.

Every wrestler needs to be in their best shape.  Their bodies need to be in peak performance the moment they get on to the mat.  If they are not they will likely lose and probably get hurt along the way.  Doing any quick fix diet or weight loss will take away from your ability to perform so just avoid it.

The first thing that our fictional wrestler Clark should do is to get some anaerobic exercise into his routine and fast.   The anaerobic exercise will serve several purposes.  First it will boost the number of calories he burns during the exercise.  A one hour workout should burn about 400 calories.   Second it will cause the muscles to burn more calories while at rest.  This means that instead of burning only 2000 calories a day he may be able to get his body burning calories at a rate of 2200 calories a day.  Finally the lifting weights will add strength to his body that he will need when he gets on to the mat.

That alone should get him to the 800 calorie deficit he is looking for.  200 running + 400 lifting + 200 extra at rest burn.

Now in order get a few more calories out he decides that his diet needs a little fine tuning.  He realizes that he is hungry all the time now due to his extra work outs and is afraid his calorie intake is going to go up.  In order to combat this Clark starts to eat smaller healthy meals lower in sugar and higher in protein throughout the day.   With a juicing mid day to get back some much needed vitamins and  minerals he is missing.

Come the start of the season Clark will not only be stronger and faster due to his running and lifting but he will also be full of strength and energy from his healthy diet and most importantly be solid right at his goal weight of 145 pounds.

Next off-season Clark is not going to wait until so long to get started on his weight loss goals since all the exercise and diet will help him on the mat no matter what weight class he is competing at.

Its a powerful feeling to get in control of your body and cut the weight for wrestling.  Taking the simple steps of the things you have heard your whole life of diet and exercise really do work.  They will give you permanent results and a feeling of self control and confidence that you will take with you when you step onto the mat for your first practice and your first match.

Use the reference charts below to get your average daily burn rate.

Reference Charts

Daily calories burned: Men

Height		Frame
Feet	Inches	Small	Medium	Large
5	1	1427-1784	1542-1928	1652-2065
5	2	1471-1839	1580-1975	1695-2119
5	3	1516-1894	1619-2024	1741-2176
5	4	1561-1951	1660-2075	1787-2234
5	5	1606-2008	1704-2129	1834-2293
5	6	1653-2066	1749-2186	1883-2354
5	7	1700-2125	1796-2245	1933-2417
5	8	1748-2185	1845-2306	1985-2481
5	9	1796-2245	1895-2369	2037-2547
5	10	1845-2306	1948-2435	2091-2614
5	11	1895-2368	2003-2503	2146-2683
6	0	1945-2431	2059-2574	2203-2753
6	1	1996-2495	2118-2647	2260-2825
6	2	2047-2559	2178-2723	2319-2899
6	3	2099-2624	2240-2800	2379-2974
6	4	2152-2690	2304-2881	2441-3051

Daily calories burned: Women

Height		Frame
Feet	Inches	Small	Medium	Large
4	8	1171-1464	1244-1555	1365-1707
4	9	1202-1502	1281-1601	1401-1752
4	10	1234-1542	1319-1649	1439-1798
4	11	1269-1586	1358-1698	1478-1847
5	0	1305-1631	1399-1749	1518-1898
5	1	1344-1680	1441-1801	1560-1950
5	2	1384-1730	1484-1855	1604-2005
5	3	1427-1784	1528-1910	1649-2061
5	4	1472-1840	1574-1967	1695-2119
5	5	1518-1898	1620-2025	1744-2180
5	6	1567-1959	1668-2085	1793-2242
5	7	1618-2023	1718-2147	1845-2306
5	8	1671-2089	1768-2210	1897-2372
5	9	1726-2157	1820-2275	1952-2440
5	10	1783-2228	1873-2341	2008-2510
5	11	1842-2302	1927-2409	2065-2582
6	0	1903-2378	1982-2478	2124-2655

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