How To Cut Weight For Wrestling!

Lets take a look at the typical year for a wrestler. During the off-season, the wrestler is in the gym lifting weights. The workouts are intense. The wrestler eats normally, sustaining muscle, and adding strength to their body. The wrestler might compete occasionally in a tournament or go to a wrestling camp. The wrestler is learning more moves, and skills, along with improved strength. All is good. Things look great for the upcoming season!

Then the season arrives. The wrestler decides to cut 15-20 lbs. to move to a lower weight class, where they will be big, strong, and ready for any competition. The wrestler eats very little, runs a lot (even with plastic suits on), spits, uses saunas, etc. to make weight. The wrestler makes weight. The wrestler has a good season, making weight each week, and binging after each match.

BUT THE WRESTLER COMES UP SHORT OF THEIR POTENTIAL!

The wrestler doesnt understand. He practices hard, really hard! He dropped two weight classes, and makes weight each week. He drills after practice, and works as hard or harder than anyone else in the mat room. He doesnt strength train during the season because he practices so much, and doesnt have the time or energy to work out. Besides, all that hard work in the weight room during the off-season has made him really strong!

Or did it?

If you are cutting weight for wrestling, and want to be the best your potential will allow, make sure you:

1. Keep Up Your Strength Training

During the off-season you want to work to gain as much strength as possible. I recommend training 3 times each week in the weight room, working the muscles that are used for wrestling. Be consistent and document your progress. Always strive to add a little more weight or repetitions. During the wrestling season, YOU HAVE TO STRENGTH TRAIN! You will not keep strength gained during the off-season if you neglect training during the season. If you are cutting weight, it is even more important to keep up your strength training. If you are cutting weight, practicing, and wrestling in dual meets and tournaments, your body is using its own muscle for food. You can prevent some of this by getting in a full body strength training workout every 4-5 days.

2. Eat More Frequently

Dont starve your body to make weight! If you starve your body, you are slowing your metabolism down. Metabolism is the rate at which your body burns calories. A calorie is a unit of energy. By starving, you will cause a rebound effect, and have even more trouble making weight next season. The answer lies in trying to lose fat, not muscle and water. You do this by eating more frequently. Four smaller meals each day will allow you to lose body fat while sparing muscle, give you energy to wrestle hard, and be strong the entire match.

3. Give Your Body The Correct Amount of Calories

To find out how many calories your body needs to keep up muscle while cutting weight, take your current body weight, and multiply times 13. This is the minimum number of calories you need to consume each day.

4. Eat a 40-30-30 Ratio

now that you know how many calories you need to cut weight and still keep your muscle and strength that youve built up, you need to eat the proper ratio of protein, carbohydrates and fats. 40% of your calories should come from lean proteins (egg whites, turkey, lean beef, whey protein powder, skinless chicken). 30% of your daily calories should come from complex carbohydrates (multi grain bread, baked potato, sweet potato, brown rice, oatmeal), and 30% of your calories should come from unsaturated fats (olive oil, nuts). Usually you dont have to figure in the fats other than a tiny bit of oil on a salad, because the meats that you consume will have a small percentage of fat that will suffice for the day.

5. Dont Jog excessively If Your Goal Is To Make Weight

Nothing is more grueling than a tough high school or college wrestling practice. You shouldnt get in the habit of jogging for miles, and miles each week in order to lose weight. First of all, it will not give you the endurance for wrestling like good old-fashioned live wrestling in practice will. If you try to lose weight by jogging, you will start eating the muscle off of your body. Aerobic activity is NOT an efficient means of losing fat. A controlled meal plan is the answer.

6. Dont Dehydrate

In order to wrestle at your best, and have your body working efficiently, you need to have all of the body systems working optimally. Each of your body systems requires water. If you have to lose a couple of pounds to make weight after you have followed the above tips, then you will restrict your water intake. Restricting water intake is not the same as not drinking water at all though. You still need to give yourself 3-4 ounces of water every 3 hours on days that you are trying to make weight. Remember, this is to keep up your strength. You need to plan well in order to do this right. Dont weight until two days before, and get drastic in your weight loss system.

7. Stay Away From Sugar

Wrestlers who cut weight by eating very little and doing excessive jogging tend to get sugar cravings. Sugar has no place in your wresting meal plan. The only time my clients consume sugar is immediately following an intense strength training session. If you are within 3 or 4 lbs. of your weight class, you might want to consume 60 grams or so of high glycemic carbohydrates (sugar) on the form of grape juice or apple juice within 20 minutes of your strength training session. This replenishes the bodys glycogen stores and helps with recuperation. In general, stay away from sugars. They have no long-term positive effects on your energy. They are much more likely to be converted and stored as fat.

Steve Preston is a nationally-recognized strength and conditioning coach for wrestlers. He is the owner of Wrestling Performance, a members-only website and forum for wrestlers, coaches, and parents who want strength, conditioning, and nutrition information for improved mat performance. Check it out at http://www.wrestlingperformance.com

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Backyard Home Design - Outdoor Ponds Add Intrigue To A Landscape

One water feature growing in popularity is the backyard pond. It is not uncommon today the find a well cared for lawn and a small pond to add some landscape design intrigue. Not only are these ponds a great addition to the backyard visually, but also can sooth the senses and be filled year round with plant and animal life.

The biggest obstacle many new comers to water gardening or ponds face is keeping the pond clean and clear. If a pond in not designed correctly or taken care of properly in can quickly become a smelly, ugly eyesore people do not want to get near.

As in most things in life a garden pond needs balance creating an ecosystem as close to natural as possible. When done this way, the pond can be enjoyed much more as the pond cleans itself.

Excessive algae growth is one of the biggest causes of a pond failure. Without enough plants or animals to keep everything in natural balance, algae will begin to growth out of control. This murky, stagnant and usually bad smelling pond makes a great home and breeding ground for mosquitoes and other bugs creating a pond of frustration.

Controlling algae growth is a matter of using specific types of plants in your pond to help keep balance. Algae is a plant and needs sun to thrive, one way to help keep algae under control is to place water plants like water lilies in your pond which float on the surface. This helps block sunlight for the algae below in the water. water lilies are the most popular of the surface floating plants that help block the sunlight from encouraging algae growth. water lilies also have some very beautiful flowers as well, not floating leaves only!

fish is another item to include in your pond. fish love to nibble away on algae and helps keep its growing from getting out of control. Cleaning debris like dropped leaves and decaying matter from your pond is another way to control algae growth. Planting or placing plants in or around the edge of the pond can help keep debris from blowing in. Anyway to starve the algae stopping it from growing is the purpose.

plants around the outside edge of the pond will help create a larger ecosystem. In turn this can attract a variety of wildlife like birds, squirrels, frogs and other wildlife will naturally help with pest control and help keep the pond clean and beautiful.

Thomas Fryd over at http://www.plant-care.com offers ideas on pool plants and gives some tips and ideas on pool landscaping to increase and add entertainment value to a home pool or deck area.

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NBA Live 2008 Preview

When Electronic Arts set the bar fairly high with the release of madden 2008, they knew they had to raise it even higher in nba Live 2008. The game is slated to be on all the major consoles such as the xbox 360, PC, PlayStation 2, PlayStation 3, PlayStation portable, and the nintendo Wii. This years iteration seems to hearken back to the fundamentals of basketball. One new feature in the video game is an online tournament mode. This will be a 32 team tournament style playoff that plays similar to fantasy football.

Electronic Arts has not corroborated if this mode will entail any e-mail support, but it looks promising. The online choices appears to have some variety to it. Gamers can play a versus mode and quick play to name a few. Versus is playing against other players online and quick play is using your own customizable team. If you choose to create a team with Shaq and Kobe as teammates, you can do that. The ESPN heavy presentation gives nba live 2008 a more authentic television experience. Players will also notice a scenario mode (ala Madden) where you can generate a bizarre situation any way you want. Last seasons modes such as the mini-games, dynasty mode, and nba all star weekend will no doubt be making a return.

In terms gameplay, there looks like there will be more maneuvers being performed in the paint. The low post game is a point of emphasis in this years version of nba live 2008. Putting your back against the defender and executing fakes/shots will be strategic. A wide variety of shot selections can be used at the touch of a button. Another new feature in the game are the various cross-over dribbles and spins that can be utilized in conjunction with each other. Since the game an nba simulation, you cannot expect to see extravagant dribbles by Tim Duncan.

You will have significantly more success if you are doing cross-overs with Kobe Bryant and LeBron James. These moves will be mapped to the right analog stick (ala nba live 2003). A shadow button has been included for better defensive positioning. Furthermore, expect to see players like Dirk Nowitzki and Paul Pierce attempt fade away jump shots. Conversely, players like Dwayne Wade and Allen Iverson will drive towards the basket. The nba live series is always a step behind the critically acclaimed nba 2k series. Will this year be different? We will have to wait and see when nba live 2008 is available in October.

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