This month I might like to begin with slightly story. It goes again to my days as a aggressive powerlifter. I competed for 12 years in powerlifting, and recall many contests the place I needed to minimize weight. In direction of the tip of my powerlifting profession I used to be about 196 lbs. I may have competed within the 198 lb. class, however elected to drop all the way down to the 181 lb. class to take a shot at a 500 lb. bench press. There weren’t too many guys in these days who benched 500 lbs. within the 181 lb. weight class so it appeared like a good suggestion.
For the primary 12 months I used to be going to make this try, I had my greatest coaching raise of 475 lbs. for 3 repetitions within the gymnasium. That will equate to about 530 lbs. for me. It was the perfect coaching session ever, and my contest was the next week. I used to be tremendous robust, and tremendous able to go “get the job executed.” I solely needed to drop from 196 lbs. to 181 lbs. and had every week to do it. Worst case situation, I KNEW I might lastly get my 500 lb. bench press at 181 lbs. of physique weight.
I needed to maintain robust, so I waited till Wednesday of that week to begin reducing weight, for the Saturday morning weigh-in at 9 am and the powerlifting contest at 12 midday.
I simply ate 3 small meals every day, and so they had been mainly sandwiches, and protein shakes. By Friday night time I used to be 189 lbs. I needed to lose 8 extra lbs. and knew I would just take off the water weight by the point weigh-ins rolled round. Heck, I might get a few hours to get the water again in, so I may in all probability compete weighing a full 195-196 lbs. and eventually get that 500 bench.
I did not drink any water, and sat in my associates’ sauna for just a few hours on and off. The burden was coming off. I used to be drained, and did not really feel too nice, however the weight was coming off. Moreover, I may nonetheless put the water again in my system and compete feeling robust.
At 9am the next morning, I weighed in at 181lbs. on the nostril. After weigh-ins I guzzled Gatorade and water. I attempted to eat a bit, however my urge for food was primarily for water and Gatorade, not stable meals. I additionally ate a banana to get my potassium degree again up. The lengthy and the in need of it was that I solely bench pressed 470 lbs. that day. It was adequate to win that specific powerlifting contest, nevertheless it was a private disappointment. I knew one thing was unsuitable. The following week on the gymnasium, I used to be comfortably weighing 197 lbs. and my bench press was even higher. I hadn’t skilled because the contest, however the next Saturday I used to be pushing weight that will equate to a 535lb. bench press.
What did I study from this expertise?
I realized that if you wish to maintain your power, you’d higher minimize weight appropriately. In case you’re a wrestler or a powerlifter, your objective is to have your greatest efficiency. Wrestlers do not raise most weight to win a match, nevertheless it is smart to imagine that in case you are at your strongest, you’ll wrestle at your greatest!
With all issues equal, the stronger wrestler wins!
With this in thoughts, listed here are some tips for reducing water weight, with a view to wrestle at your greatest:
Use correct weight reducing strategies to lose fats first If you do not have a lot fats in your physique, you both need to trick your physique with a view to encourage extra fats loss, or settle for that your physique will cannibalize its personal muscle for meals in any other case. You may should be consuming 6 or 7 small protein-centered meals all through the day.
Be not more than 3 or 4 lbs. over weight class two days earlier than. Hear rigorously. There are some primary physiological truths on this world. You can not minimize 10 lbs in in the future, and have it come from fats. It needs to be dehydration. Dehydrating will make you weaker if extreme. I do not care how powerful you might be, how good you might be at wrestling, who you realized from and so on. In case you minimize an excessive amount of over night time, you would possibly win the match or match regardless of poor weight reducing methods, however you will not wrestle at YOUR private greatest! It will not matter till you’ve got met your match. Be sensible along with your weight reducing.
Do not dehydrate. You must start “limiting” water about 15 hours earlier than you weigh in. Which means you’ll drink 6-8 ounces of water each 3 hours starting 15 hours earlier than weigh in. In case you really feel like you possibly can’t drink any water at this level, and attempt to merely sweat it out the old style manner, you’ll not maintain your power.
The Tremendous-Saturation meal 36 hours earlier than you weigh in (assuming that you simply’re at 3-4 lbs. over) you must super-saturate the muscle cells. To do that, you’d have a giant carbohydrate meal (pasta, rice, yams, baked potatoes, and so on.) You eat as a lot as you possibly can comfortably eat throughout this meal. You then limit carbohydrates the remainder of that day, and the following day. Don’t be concerned, though your physique will use the saved carbohydrates (now within the muscle cells as glycogen) for vitality, you’ll nonetheless have glycogen saved in your liver. Your physique will have the ability to use this saved liver glycogen for vitality on wrestling day. After the super-saturation meal, you’ll eat mainly all-protein meals.
Had I recognized then what I do know now, I may need hit my 500 lb. bench press within the 181 lb. class. As a substitute I got here in at a snug weight of 193 lbs. later that 12 months and acquired my 500lb. bench and simply missed a 535 lb. try. Be taught from my errors. Reduce your weight correctly, constantly, and watch your wins improve tremendously!