How to Lose Weight and Keep Muscle for Wrestling

In wrestling, it's common for wrestlers to drop their weight to be in a lower class. This offers them the opportunity to wrestle smaller opponents, potentially increasing their win percentage. But when losing weight, it's important not to lose muscle, especially because wrestlers need so much strength to win their matches. But because muscles are 70 percent water, there's a potential risk of losing muscular tissue by restricting calories and doing cardiovascular workouts alone.

Instructions

• 1

  Lift weights. This might seem counterintuitive when attempting to lose weight, but because you'll be adding other elements to your routine that might decrease muscle mass, it's vital that you continue your weightlifting.

• 2

  Add cardiovascular workouts to your routine. Cardio workouts such as running, jogging and swimming are keys to losing weight. Don't overdo it, though. If you do more than an hour of cardio a day, you run the risk of losing a significant amount of muscle. A half-hour a day five days a week will help you lose weight, and continuing your weightlifting routine will help you maintain muscle.

• 3

  Use moderation when cutting calories. Cutting calories can help you lose weight, but cutting back too much will cause the body to begin eating up muscle tissue for energy. Use discretion, and don't starve yourself.

• 4

  Eat five or six small meals a day. To prevent your body from breaking down muscle tissue, you need to provide it with small amounts of food throughout the day as opposed to a few big meals. Eat your small meals about three hours apart.

• 5

  Include plenty of protein and a small amount of carbs in your diet. Protein is essential in building muscles, and carbohydrates are helpful in maintaining muscle tissue. It's true that you can lose weight by reducing carbs, but because you'll be doing cardio, reducing caloric intake and lifting weights --- which also burns calories --- it's not necessary to eliminate carbs altogether.