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

Core Yoga And Pilates

Learn Japanese Language - Did You Know That There Are 3 Different Japanese Symbols?

Especially for those who have started to learn japanese, you should know the difference between three different japanese symbols or writing form called:

1. Kanji
2. Hiragana
3. Katakana

japanese people use 3 different japanese Symbols

About Kanji Symbols: Normally, many Westerners think that kanji symbol is the only writing form we use in japanese. It is true that we use kanji symbols more than hiragana or katakana symbols when writing something in japanese. However, unlike Chinese people who use only Kanji symbols, we mix up all japanese scripts.

About Hiragana symbols: Hiragana symbols are normally used by supporting Kanji symbols' meaning. For example, if you write "I love You" in japanese, you would use the kanji symbol for Love, but the rest of characters are written with Hiragana symbols. Of course, we just use only Hiragana symbols to write a word or phrase in japanese as well.

About Katakana symbol: Finally, Katakana symbol is often used to represent foreign words, or names which have adopted into the japanese writing system. Therefore, if you can read the Katakana symbols, you can normally work out what a word or phrase means in English. Nowadays, the majority of companies write their names both in English and Katakana symbols.

Each japanese symbols are used something like this in Japan.

If you travel to Japan, you would see how each japanese Kanji Symbols, Hiragana and Katakana symbols are used.

For example, japanese magazine normally use 80% of Kanji symbols, and 10% of Hiragana and Katakana symbols.

This picture is a part of a japanese magazine. In this case, they use Kanji symbols and Katakana symbls for the title. But, otherwise, they used all 3 japanese symbols.

Because this page of the japanese magazine is talking something about the name of the company in Unites States which is foreign name, they used the Katakana symbols for its name.

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Xbox 360: Core System vs. Premium Package

microsoft has unveiled two molds of the xbox 360; the premium package, for heavy-duty gamers, and the core system, a machine made for less experienced gamers thriving for success in the era of gaming. The difference is colossal and that includes the $100.00 difference in price.

What comes in each box?
Both consoles have three-core CPUs, each running at 3.2GHz; 500MHz ATI graphics processor; 512MB memory; and built-in wireless.

The premium box contains a console with premium chrome Finish, a 20GB hard Drive, wireless controller, xbox live headset, Component HD AV cable and an ethernet cable for online gaming.

The Core box contains a console which is white in color, wired controller and a composite AV cable.

Why would I want the premium Package?
In order to play an array of original xbox games, the hard drive is required. Either the hard drive or memory unit is required in order to save games and content, play online over xbox live, and voice chat with friends and family. In addition to the hard drive or memory unit being required to chat online; the headset is also required to communicate.

End result here is if you want the best possible experience from your xbox 360, the premium package is the way to go.

Yguide Yoga Software

Yoga Cure for Hypertension

Hypertension, the extensive problem found in all age groups has created a panic throughout the world, as its proper and harmless cure is still not confirmed even by the physicians of the modern world. Hypertension in its definition means a condition where the blood pressure is higher than the normal.

There are several causes of hypertension but the major ones are:

Hormonal imbalance (increased secretion of epinephrine)
Food habits (Excessive intake of oily foods)
Age factors (narrowing of the arteries due to deposition of fat in them making the arterial wall narrower thereby which in turn increases the flow of blood)

Hypertension has drastic consequences like:
Strokes
Heart Attacks
Heart Failure
Arterial aneurysm
Renal/Kidney Failure

It is true that hypertension could be controlled through intake of several allopathic drugs like - ACE inhibitors, terazosin, propranolol, amlodipine, bendroflumethiazide etc. though there are several hundreds besides them. But it is mostly found that there are always some side effects associated with them.

The burning question! Is it fully curable? The answer for this is same for all deadly illness Every disease is curable but...? The statement continues. Anyway in this article I would like to focus how to control the problem of hypertension through Yoga practices.

Hypertension is mainly caused by improper working of arteries and heart which is ultimately controlled by our brain impulse. So if we are able to calm our brain its possible to calm our body parts too. Yoga provides a unique technique to handle this. Practices of several Yoga asanas (Postures) and Dhyana (Meditation) has proved beneficial to several high blood pressure patients.

Postures includes bending of legs and sitting in a fixed position, slow movement of neck in circular directions, lying on the floor over the front and bring legs closer to back etc., this relaxes the muscles which ultimately strengthens the blood vessels.

The other technique includes Meditation which is considered to be the best weapon against hypertension, this is one of the most ancient technique used for managing stress and other mental disorders. But some recent studies have shown that meditation even help in control hypertension because hypertension is caused by more or less a mental disorder. Meditation or Dhyana involves severe concentration of mind over one point, in order to do medication bring yourself in a relax able posture you like, after that concentrate your mind (Not eye, as we found in many books / articles which focus our eye over one object, it is entirely different phenomenon used to sharpen memory and has nothing to do with mental ailments) over any object with eyes shut. practice this method in several body postures regularly and ultimately you will find your mind in calm position thereby helping in coping with your Hypertension.

now-a-days several modern health organizations are promoting yoga for treating the hypertension and launching campaigns and workshops for the people to follow several Yoga guidelines in its treatment against Hypertension.

Author is a contributor writer for health. To get the latest books on yoga log on to www.aggarwaloverseas.com

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