how to cut weight for wrestling fast

Wrestling workouts focus on speed and power as with many athletic competitions. 3. Its important to remember that winning should not come at the cost of an athlete's health., The right weight class for a wrestler is the one in which the athlete feels the strongest mentally and physically, Bird says. Take a step back and notice when the big competition or meet is coming up. Consult an athletic trainer when making changes to your workout. Welcome to the Garage Strength Blog, where it is my goal to provide you with the experience and knowledge I've gained in the strength and conditioning world over many years of learning from both successes and failures. Y . Do not exceed 5 percent loss of body weight from water. That means eating at a deficit of approximately 500 calories per day. But at times, it may be inevitable that an athlete will struggle to make weight. This equates to roughly 68-102 grams for a 150 pound individual. Crash diets make wrestlers weak when it comes time to compete. As athletes and as coaches, we have to gauge the athletes performance during the cut. The Best Way to Reduce Weight for Wrestling To begin, take it gently and stay hydrated. Learn to accelerate your metabolism as well nutrition plans to improve wrestling performance. Get your Magnesium Up for Clean Bowels 5. LEANBIOME Being strong and nourished is a more optimal approach. During your fight camp make sure to drink water all the time. On these two days, women and men consume about 500 and 600 calories, respectively. Bodybuilding is the use of progressive resistance exercise to control and develop one's muscles (muscle building) by muscle hypertrophy for aesthetic purposes. Instead of eating unfamiliar foods that their body is not used to eating or in that amount and quantity, the wrestler needs to focus on what food they will be eating after weigh-ins. Wear a shirt > trashbag (cut arm and head holes) > Hoodie. That isnt always the case. During wrestling season, every calorie counts when you are trying to lose body fat. But two days out from an event, no athlete can leave practice more than two pounds over their competition weight. If you have a trainer, let them know you are using these. The first method is to lose weight through diet and exercise, eating smaller portions and exercising more during the pre-fight training camp to lose weight over an extended period of time by shedding fat, or even muscle. "Fireman" carries, sledgehammer swings, and track and field activities can improve your strength, agility, and endurance. If you feel sick, or otherwise dizzy, cold, nauseous, etc these are signs of dehydration and/or heat illness. People have dropped clinically insane amounts of weight, talking in the neighborhood of 20-30 lbs. He wants to cut weight, but thinks he can just not eat. A lot of wrestlers learn that the best way to lose weight is to sweat it off. It starts by eating right, focusing on maintaining peak physical shape, and maintaining healthy body fat percentage, such as that outlined by the NWCA Optimal Performance Calculator for weight management. Dont overeat. 00: Sale Price $ 194. Alves has said he walked into the ring during his last fight at 199. All kids pitch in $7 and the coaching staff fills a "weekend cooler" with nutritional food. The wrestler measured their response to sleep and practice. Maybe the big competition or meet is eight weeks out. As an example, a 155-pound . If you need to lose weight quickly, perhaps a couple of pounds within the next 24-48 hours, you can ask your doctor if there is any safe way to do this through a modified diet and cardio-vascular exercise. More than this will result in muscle loss, malnutrition, dehydration, and body chemistry imbalances which will hurt your health and performance. Go to foods for a weight cut process low carb, high protein, high fat. chicken breast, and too much protein can simply sit in your body and be stored as fat. Losing weight is much easier when properly nourished. So, if you are going to cut weight: I have found this process to be *relatively* safe and highly effective. Well, as the name suggests: rest. This breakfast should contain approximately 685 calories. Stay alert for symptoms of dehydration including if you are noticing signs of confusion, dizziness, feel lightheaded, have dry mouth, cannot make tears, and/or have unusually dry skin. Make sure you are eating according to the previous steps before and after workouts. Determining the optimal weight for each wrestler helps create a plan that fits each individual need. Continue to work out in the gym. As of the latest update, the kindle book was only $2.99. You'll be bigger, stronger, and more energized allowing you to dominate your opponent. These drain water out of your body faster through urination. That's not a lot of calories at all! I have a site with a guide of wrestling nutrition, a workout guide and also a wrestling move guide. For more tips from our Medical co-author, including how to modify your workout to lose weight, read on! You should also eat plenty of foods that repair muscles, such as low-fat proteins like seafood. Do not force yourself past this rate of weight loss. Core exercises for power include push-ups, pull-ups, squats, dead-lifts, shoulder presses, sit-ups, bench presses. Any athlete that competes in sports where body weight is a component factored into the competition knows the burden. Making and monitoring weight is one thing; making good food choices and eating right is another, says Danny Struck, head coach of the Jeffersonville High School wrestling team in Indiana. Not good for wins or pins. The drastic, one week cut does the opposite. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. A positive trend in wrestling is that more coaches are focusing on kids competing at more natural weights, versus the old days of drastic cuts, sucking down, and taking out the joy of the sport for a young wrestler. As a matter of fact, do the opposite. If an athlete doesnt start with these things, they should not be cutting at all, Bird says. If youre going to use supplements, you need to strike a healthy balance to achieve the best nutrition. Just like wrestling matches, workouts require energy and burn calories. % of people told us that this article helped them. We use cookies to make wikiHow great. This article has been viewed 689,550 times. If you are already on a wrestling team, this discussion is best had with your coach and/or team trainer. Take the number from Step 1 and reduce it by 10% on Day 1 of the de-load, 20% on Day 2, and 50% on Day 3. [4] All the protein that you need in one day can come from one 4 oz. She holds a BS in Kinesiology and Exercise, Nutrition and Wellness from the California State University, East Bay and is certified in Precision Nutrition, Z-health Performance and is certified by the National Council for Strength and Fitness. Price $ 299. PresidentR. You want to plan your weight loss over time and not attempt rapid weight loss techniques that can harm your health and leave you ill equipped to compete. If you cut your calorie intake too much, your body will go into starvation mode. 5. Fruits Apples, bananas, pears, oranges, etc Fruit provides the necessary vitamins, fiber, and a lot of water. Lean Protein. 100 Healthy Food Recipes Eliminate Fad Diets and Embrace the Sustainable Clean Eating Lifestyle. Harreld stresses the importance of a big breakfast that includes protein and healthy fat, because of its importance for efficient metabolism. Now they, and the use of steam rooms, are off-limits for high school and college wrestlers. A sample breakfast of this kind might be 2 cups of whole-grain cereal (sugar-free), 1 cup low-fat milk, 1 large banana, 1 slice whole-wheat toast (w/ 2 teaspoons of peanut butter), and 1 cup of orange juice. You don't want to exhaust yourself, use up all your stored nutrients for the match or practice, and/or risk physical injury before competition. Disclosure: This post may contain affiliate links. You should stay away from calorie-dense foods, such as pancakes and french fries. Check out the article. http://www.webmd.com/parenting/news/20010515/young-wrestlers-fast-sweat-to-make-weight, http://www.webmd.com/diet/guide/rapid-weight-loss?page=2, http://www.webmd.com/fitness-exercise/dehydration-check-your-symptoms, http://healthyeating.sfgate.com/good-meal-plans-lose-weight-wrestlers-11972.html, http://www.ncaa.org/health-and-safety/sport-science-institute/weight-loss-wrestling-current-state-science, http://www.cbsnews.com/pictures/best-superfoods-for-weight-loss/, http://www.webmd.com/fitness-exercise/guide/kick-up-with-cardio-exercise, https://www.teamusa.org/USA-Wrestling/Features/2014/May/28/Proper-Strength-Training-for-Wrestlers, http://www.shapefit.com/sports/wrestling-workouts-speed-power.html, http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm, http://sportsmedicine.about.com/od/sportsnutrition/a/EatForExercise.htm, http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htm, http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/protein-shakes/faq-20058335, http://www.webmd.com/a-to-z-guides/discomfort-15/better-sleep/healing-power-sleep, http://dailyburn.com/life/recipes/homemade-energy-bar-recipes/, http://www.webmd.com/diet/herbal-remedies, https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/, http://www.webmd.com/diet/20031111/low-carb-high-fat-diet-drops-weight, http://usatoday30.usatoday.com/life/health/doctor/lhdoc189.htm, http://www.ncbi.nlm.nih.gov/pubmed/15902985, http://www.webmd.com/diet/guide/high-protein-low-carbohydrate-diets. She uses her extensive background in brain-based neuroscience to work with clients on improving their connections with their brain and body to heal, reach goals, and move pain-free. BUT. EatingWell magazine created a 7-Day Diet Meal Plan to Lose Weight that is designed by nutrition and culinary experts to offer delicious, nutritionally balanced meals for weight loss. in the manner of a week; people have had seizures on the mat from exuberant weight cuts; people have literally died on the scale from cutting stupid-dumb amounts of weight. 28-Day Meal Plan This simple starter guide gives you four weeks of clean eating meal plans. Zero-Calorie Snacking If your stomach is rumbling, you can fill it with zero-calorie snacks without affecting your long-term weight gain goals. How can I lose my stomach fat? Do you know how your body reacts to a good night of sleep? Oftentimes coaches and wrestlers tend to forget that there is a significant diminishment in performance. Dec. 07, 2017, 7:02 a.m. (ET). He once was emphasizing the nutritional value of eating chicken breasts as a healthy food choice, but then found out an athlete was eating breaded chicken breasts. Crash diets, laxatives, sauna suits, and other cutting techniques can be hazardous to your health and leave you too weak to perform--avoid these methods. If you live with others, you might ask them to help you by avoiding putting the foods you need to avoid in easy to reach places--you might even ask them to swap the healthier foods in for some unhealthy options they are used to storing. Make sure to drink these after each workout. Did you notice I didnt say stop drinking water completely? You have to get to know your kids, and find out what they know, Struck says. Determining the optimal weight for each wrestler helps create a plan that fits each individual need. So, start with the basics, such as emphasizing weight management. By signing up you are agreeing to receive emails according to our privacy policy. Use it to try out great new products and services nationwide without paying full pricewine, food delivery, clothing and more. And finally, dont forget that after the successful weigh in from the disciplined cut to keep the discipline by implementing a post weigh-in plan. I know you want that big T-bone steak or that greasy burger and fries. Match your calendar to your wrestling schedule, and count backwards the number of weeks you have to make your weight goal. However, getting your weight cut wrong can lead to many complications. You need recovery time from workouts so muscles can heal, rebuild, and get stronger. Block emphasizes these points with wrestlers when discussing nutrition and weight management: This is nothing groundbreaking, but its a start for most kids, Block says. Monitor sleep and training performance, noting quality and trends in the amount of weight lost during both. You will be able to sleep better at night with food and drink. EXIPURE 2. Their effects are questionable, and side effects numerous--even dangerous. Finding the right combination of diet and exercise is important. At Garage Strength we want to push against this culture of hard weight cuts that dont pay off in wins and pins in the sport of wrestling. Chicken or some whey protein? Here are the 5 tips that I always follow when cutting weight: 1 - I don't like to cut weight the last week before the tournament. Heavy exercises that make you sweat a lot such as squats and dead lifts. Superfoods Everyone Needs Webmd.com has an article that talks about how incorporating a variety of the super-foods can help maintain weight, fight disease, and live longer. So, what is the best way to go about cutting weight? Quick Poop Fix to Cut Weight Fast Bottom Line on Cutting Weight for Wrestlers and Other Athletes References If you follow a good weight loss plan, you will be the best wrestler possible and still keep all of your strength. Never take for granted what a kid knows about nutrition, Struck says. This will help you feel full, stay healthy and your body will burn more calories from the extra water. Whatever product you select should have 50-100 percent protein product or it may unnecessarily add weight. At Forest Grove, parents also help put together several coolers of food during competition and create a healthy food sign-up sheet that circulates to parents each week, so they can chip in and/or donate. Factor how many weeks it will take you to reach your goal at the 2-3 pound per week interval, and if you can reasonably make it. Don't try to workout while under these conditions or you risk injury and significant health complications. Additionally, carbs can help fuel your performance during workouts ( 13 ). The 24-hour fast - This is also known as the eat-stop-eat diet. No starving and then gorging on hamburgers and hot dogs. Do not substitute protein shakes for your meals. How To Lose Weight For Wrestling To begin, take it gently and stay hydrated. Avoid weight loss supplements. Stay away from the carbs. The article covers a list of the top super-foods and goes into great detail about the nutrition of each type of food they listed. If you are already doing these workouts at a gym, or are about the start them, talk to the gym's staff about the availability of trainers to help you set up a workout routine for your goals. August 8, 2021. Cutting weight for wrestling is unlike weight cutting for any other sport. As much as possible, try to avoid the above methods, especially if you are planning to do them on the same day of your fight. At Jeffersonville, they monitor weight daily, and set weekly weight management goals. For example, eat a breakfast rich in good carbohydrates, like whole-grain cereal, so that you have enough energy for matches. Our focus isnt on cutting weight, but managing it, says Joe Block, head coach of the Prior Lake High School wrestling team in Minnesota. GSP, Fitch, and Alves all walk into the ring at 185+. WrestleClub.com receives commissions on purchases made through our links to retailers. Alyssa Chang is a nutrition coach and trainer, based in the San Francisco Bay Area. SPORTS AND PASTIMES. This lunch should contain approximately 600 calories. Epsom salt baths. And lets face it, the sport of wrestling is TOUGH AF. The following guidelines on eating and drinking prior to and during the weight loss process with the goal to drop approximately 10 percent body weight (20-25 pounds for me) assumes an 8 a.m. weigh-in time on the day prior to the competition. Wrestlers need to Drink Lots of Water to Lose Weight A lot of wrestlers learn that the best way to lose weight is to sweat it off. If you have 10 pounds or fewer to lose, you should start at least 2-3 months out. The 5:2 diet - On this eating plan, you will eat as you normally do on 5 days of the week but significantly cut your calories on the fasting days. Layer up when you work out. Eliminate sodium One week before you need to make weight, cut sodium from your diet. She provides tips to help make weight the right way: Dont start cutting water too early, Remmers says. To use the 1.5% rule, simply multiply the wrestler's current weight by 0.015 to get the max weight loss that wrestler should be able to achieve in a given week. It has over 13,000 reviews with a rating of 4.6 stars out of 5 stars. Instead focus on nutrient dense foods like whole grains, fruits, vegetables and lean proteins. Lets say that the caloric deficit is at 400-450 calories below typical caloric intake. On a cutting diet, carbs should comprise the remaining calories after you subtract protein and fat, or around 0.9-2.2 g . Healthy eating will get the best results. It starts by eating right, focusing on maintaining peak physical shape, and maintaining healthy body fat percentage, such as that outlined by the, NWCA Optimal Performance Calculator for weight management. You want to be in shape for performance at your gym meets and practices, so keeping up your workouts is essential. I would recommend eating real foods to help you with your weight loss plan. Let me give you an example: If you run 5 miles, you will only burn about 1,000 fat calories. They step on the scale, make weight, let a smile flash across their face and decide theyre going to munch down on wings, cheesesteaks and pizza before the match, chasing it all down with a can of soda. But, I'd estimate it to contain the following: - 1 cup fat free plain greek yogurt. When my son is cutting, I like to plan every meal a week in advance. 95: 1: 2: Changing the culture of weight management, Maintaining Healthy Weight in the Offseason. It is the most important meal of the day, even if its something small like a granola bar and a piece of fruit. A good rule of thumb is that about a 3% reduction in body weight, a big drop off will begin to be seen. It is distinct from similar activities such as powerlifting because it focuses on physical appearance instead of strength. Include cool-down periods for daily workouts. t-5 days [10lb over]: Water load. Just let the kid wrestle and as he or she develops in the sport, they can decide their best weight and whether they can drop .5 or 2 or 5 pounds.. You should stay away from calorie-dense foods, such as pancakes and french fries. Instead focus on nutrient dense foods like whole grains, fruits, vegetables and lean proteins. What is the best wrestling diet for weight loss? Wresting nutrition is an important part of a wrestlers diet plan. My son is a heavyweight and made some small changes to his food consumption. IKARIA LEAN BELLY JUICE 4. To reduce fat consumption, eat more often throughout the day. If the desire to cut weight doesnt start with the kid, you are doing a disservice to the kid to encourage it. It has 24 grams of protein, 5.5 grams of naturally occurring BCAAs, and over twenty flavors to choose from. A lot. Typically, these shakes are composed of some combination of milk, whey, casein, egg, soy, and/or rice. I usually bring 2 bottles of pedialyte total for the day and drink 3 regular 9oz bottles of water. Its incredibly stressful. Cutting weight over a longer range of time is much more subtle, which allows the body to adapt much quicker. I am preparing for a wrestling weigh-in and match in four weeks, what changes to my calorie in take do I need to make the next lower weight class at ___ pounds? By Matt Krumrie | 21. Not just being depleted in the ring, octagon, or on the mats. Start drinking 8 litres (2.1 US gal) 5 days before the weigh-in to begin down-regulating the production of aldosterone, causing your body to start flushing water out. If you are going to lose weight for wrestling, you need to start eating right at least a month in advance. The following quickest way to lose weight for wrestling suggestions will enable high school wrestlers to lose weight safely while preserving their ability to What's Hot 10 Best Niches for Starting a YouTube Channel in 2023 February 16, 2023 Its better to snack throughout the day than to have a big lunch. Parents and coaches should err on the side of encouraging the athlete to not drop to a lower class.. Follow on . What type of proteins are they going to be eating? Ask yourself if what you are putting into your mouth is food or fuel. Alyssa Chang is a nutrition coach and trainer, based in the San Francisco Bay Area. Parents should put their foot down with a coach who encourages unhealthy weight cutting or encourages a young athlete to cut weight, he says. Follow Garage Strength on YouTube for training tips and insights into the world of strength training for athletes. Talk to your health care provider before attempting any such approach. Please enable JavaScript on your browser to best view this site. During the season, eliminate all fast food and sugary drinks, including energy drinks and fruit juices. Wellness Coach & Personal Trainer. GERALDINE ST. PATRICK'S DAY SPORTS ASSOCIATION'S MEETING. In boxing or MMA for example, they typically diet hard for three months, cut 15-20 lbs of water in one day, and then have 24 hours between weigh ins and the competition. I realize that a lot of wrestlers choose supplements as part of a healthy diet. A sample work out might be 6 pull-ups, 10 push-ups, 10 squats, 8 tire flips, 15 barbell shrugs, another set of pull-ups. You have to drink water early and often. Use it wisely. Take caffeine for 3 days before the competition; visit the sauna 3 days before the competition, each day increasing the time spent in the sauna. If you make a purchase, I will earn a small commission at no extra cost to you. I hope you enjoyed the article about wrestling diets. The point is - you have to get some energy in. The refeed helps rejuvenate the athletes body, helps with the athletes recovery and helps the athlete mentally. In fact, no wrestler should ever cut weight before high school, Bird says. Upper Cut & Hook Box. You look at 170 in the UFC. You are already practicing five days a week. You need water to support your metabolism and keep your body healthy. Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. Here's how it works: To try and fit into a lower weight category, athletes "cut" weight -- up to 10 per cent of their body mass -- in the couple of weeks before an event. Its pretty simple actually. If an athlete is in a caloric deficit trying to lose weight, we at Garage Strength recommend going into the caloric deficit for four days. If a wrestler comes just an ounce over their intended weight, they cannot compete. The calories in a soda are empty calories. One of my favorite cookbooks is full of 400-Calorie Recipes. Post a comment at the end of this article. But remember, the wrestling athlete is trying to cut weight as well, so maybe the athlete is cutting back on fats to help with the weight cut. You want to maintain routines for the most part to keep up schedules, confidence, and consistency in performance. These are available as commercially sold bars in a wide variety of flavors, and there are some homemade recipes. Protein is important, as it gives you fuel, but make sure that you are eating the right kinds of lean protein, such as chicken breast, fish, eggs, flank steak or lean hamburger. Fight Room. These methods will overheat you and lead to dehydration. As a small thank you, wed like to offer you a $30 gift card (valid at GoNift.com). It makes a nice, chocolate peanut butter pudding that is . The weight-bearing exercises can be done with fewer repetitions and heavier weight to build power. An estimated 25% to 67% of wrestlers use techniques such as over exercise, calorie restriction, fasting and different dehydration methods to lose weight. They have no idea what other workouts the kids are doing, they have no idea the financial support the kid has at home. But the two combined are necessary to succeed at making weight the right way. Sometimes staying at a weight where the athlete can stay nutritionally primed but can still fill out the frame by bulking up with lean muscle mass, not weight gain. Sydenham and Ashburton met at Sydenham Park on Saturday. ( We went to CCs pizza after a good tournament). I told him he needs to eat foods that work with him not against his body, so this arricle is excellent. Set your calendar accordingly. A wrestler should focus on consuming super foods. This book was written by Carlos Sumulong, who is the co-founder of a Strength and Conditioning Company known as VQ Fit-Pros. On the flip, when the wrestling athlete is cutting too hard, we'll start to see the athletes barely losing and weight overnight because they are not properly nutritionally nourished. Cutting Weight 101 Step by Step Guide to Weight Loss & Sports Performance. And that is the key factor: cutting weight doesnt guarantee better results. 16 October 2019. Carbs in the morning, then lean protein and leafy greens for lunch and dinner will shed weight fast! Set your target protein intake at between 1.3 and 2 g of protein per pound of bodyweight The leaner you are, the more protein you need Set your calorie intake at six to eight times your body weight in pounds This means if you weigh 150 lbs, you should be eating between 900 and 1,000 calories per day. His tips include: Eat 4-5 small meals throughout the day Never skip breakfast Cut out all fatty foods and sugary drinks Eat lots of protein, vegetables, fruits Increase water intake Don't Overdo Your Workouts Use a diuretic as required. Anyone can create a food plan, but not all athletes can follow it. This article has been viewed 689,550 times. Lunch may include a whole-wheat pita sandwich stuffed with 3 ounces lean turkey, 1 ounce of low-fat cheese stuffed, with mustard, lettuce and tomato. Wrestlers may have some extra weight they can afford to lose, but the number of pounds for everyone differs depending on the size of the athlete. But, one standout. If youre looking for a good amino acid supplement, I would recommend AminoHD 1000. But remember, the wrestling athlete is trying to cut weight as well, so maybe the athlete is cutting back on fats to help with the weight cut. If youth coaches require kids to shed more than a few pounds, parents should ask questions and bring this up with a coach. Wrestlers will need to experiment to find the diet that works best. Drink water with it so that you have something to absorb. Instead, it's dependent on your diet. If you don't weight lift then get out and run or bike hard. Do not try to lose weight by reducing water intake. For training info at Garage Strength call/text (484)575-1502 or visit 8832 Allentown Pike, Fleetwood, PA 19533. Include your email address to get a message when this question is answered. While these may help some people lose weight, their effect is controversial, and the drop in carbohydrates will hurt your energy during matches and practices. Wrestlers tend to believe this type of action will improve their . Such a dinner should contain approximately 570 calories. There are safe ways to engage in weight loss that will make a wrestler more fit and stronger. Bonus: remember, if in a tournament, to eat a little bit of something in between matches to help stay nourished and energized. This is good information. Consider a reasonable amount of cardio-vascular exercise, thirty minutes up to one hour of running or biking. Within this roughly 36 hour period the athlete is eating, adapting and feeling really good. In order to tip the scales at the appropriate weight in the safe way, his fighters are. There are 24 references cited in this article, which can be found at the bottom of the page. 3. Don't try excessive sweating methods like sauna suits and/or garbage bag shirts. These can include non-standard weights and motions like rope climbing, rowing, twists, tire flipping, medicine ball tossing. These shakes are usually dairy based, so keep that in mind in case tolerance for such products is or becomes an issue. JAVASCRIPT IS DISABLED. simply to make a much lower weight class. I've seen people lose 20 pounds in a week, and someone gain 19 pounds over night. Here is a typical list of foods my son will eat to lose weight: Reducing your calorie intake is important to a wrestlers diet plan. As an expert strength coach (developing D1 football recruits, Olympic athletes, and state champions), Dane designs football workout programs and strength and conditioning programs for speed training and power development. From there, the athlete enters back into the caloric deficit. If a wrestler goes for a run, or walk, or participates in an outdoor or indoor activity thats not a planned workout, but still gets the body moving, that can help keep weight manageable after a meet or weekend competition, helping to resist the urge to splurge until the next weigh-in. Think of it this way. Ideally, the wrestler would not wrestle if put into a cutting situation and a new weight management plan would be made to help keep him/her on track for the next competition, Harreld says. Thanks for the tips. Otherwise, you will be on a yo-yo diet and you will be battling your weight all season. The weight-bearing exercises can be done with fewer repetitions and heavier weight to build power. Do not use laxatives to lose weight, this can lead to dehydration, malnutrition, and medical complications. She also recommends water intake first thing in the morning, and throughout the dayif youre thirsty, you're already dehydratedbalanced snacks throughout the day (avocados, hard-boiled eggs, celery or apples with nut butters) and having healthy foods available for competition days.