How To Build Muscle: The Wrestler’s Guide


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Start Wrestling Diet Early for Best Results

Reduce the fat in your diet: fatty foods may taste good, but are higher in calories. Learn and know what food sources are high in fat and avoid them.

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Learn what foods are low in fat and eat them. Eat smaller, more frequent meals: keep snacks with you.

TOP 3 Basic Wrestling Strength Exercises

This will keep you from over eating during a sit down meal and also increase your metabolism. Maintain strength training. You want to keep the strength you gained in the off season. If you snack, eat fruits or pretzels instead of chips and candy. Practice good nutrition by eating a balanced diet with a variety of foods.. Follow guidelines for a healthy diet. Slow loss is good loss: start losing weight early. This will assume that the weight which you lose is mostly fat.

Get plenty of sleep. This method will overheat you very quickly. They are NOT a safe or productive way to lose weight.

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Sauna suits only make you lose water weight faster causing dehydration. Starving yourself to lose weight is harmful to your body. You should try to eat healthy everyday.


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Not eating will make you tired and you may start to feel sick at times throughout the day. After practice, drink enough water to replace to the water you lost during practice.

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Stay away from laxatives and weight-loss products. They can cause long-term health issues. Carbohydrates and protein are important in maintaining strength and endurance. It is not recommended athletes get down to those percentages — those are just the lowest they can go. With parental permission, they can go down an additional 2 percent. Prior to a skinfold measurement being taken, the WIAA requires the wrestler to be hydrated, using a urine specific gravity test to prove this.

Wrestlers Guide To Weight Training!

The results must be approved before the wrestler can undergo a skinfold test. Using a device called a caliper, the skin and fat tissue are pulled away from the muscle and measured at three designated sites for males and two designated sites for women. Two measurements are taken at each site and averaged. Schools use a WIAA certified skinfold measurer for their wrestling program to make sure athletes maintain a healthy weight.


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Measurers are annually re-certified by WIAA and are an approved medical provider and not just anyone can take the measurements. They may think it is an advantage to wrestle at a lower weight, but that lower weight comes at a cost since being underweight leads to a loss in strength.

How To Build Muscle: The Wrestler’s Guide How To Build Muscle: The Wrestler’s Guide
How To Build Muscle: The Wrestler’s Guide How To Build Muscle: The Wrestler’s Guide
How To Build Muscle: The Wrestler’s Guide How To Build Muscle: The Wrestler’s Guide
How To Build Muscle: The Wrestler’s Guide How To Build Muscle: The Wrestler’s Guide
How To Build Muscle: The Wrestler’s Guide How To Build Muscle: The Wrestler’s Guide
How To Build Muscle: The Wrestler’s Guide How To Build Muscle: The Wrestler’s Guide

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