Wrestling UnderGround >> How to Cut Weight Healthily
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|7/27/09 4:19 PM|
Member Since: 6/9/09
Kutting Weight, Owner
Want to drop those extra pounds holding you from your ideal weight?
Learn the secrets that body builders, wrestlers and mixed martial artists use to cut weight.
With a little know how and a little knowledge cutting weight can be done effectively, and most importantly cutting weight can be done safely. The process of cutting weight is actually quite a simple if you know how to do it right.
What it ultimately comes down to is the right amount of nutrition and exercise.
What is the right amount of nutritional intake? One of the key factors to loosing weight (cutting weight) is your diet. The first rule of thumb is to consume fewer calories than the number of calories your body burns off. This will allow your body to use the stored energy (calories) in your body rather than the excess food your body would be consuming. Mental toughness and mental discipline are crucial to sticking to a healthy diet. A healthy diet requires that you eliminate simple carbohydrates, with the exception of a post workout meal. Simple carbohydrates are not to be confused with complex carbohydrates. Simple carbohydrates are broken down quickly in the body and stored as fat if they are not used as immediate energy. Complex carbohydrates on the other hand are broken down slower in the body with a slower absorption rate. Examples of complex carbohydrates include brown rice, wheat, bran, vegetables, fruit, whole wheat pastas and breads.
Next, it is important that you are consuming the right amount of protein. It is best to consume 2 grams of protein per pound of body weight to maintain your muscle. Healthy examples of protein that one should consume are fish, eggs, lean red meats, poultry, whey and casein. Despite, what one might think, it is important to consume essential fats to maintain the proper functioning of our organs. Essential fats include fats from fish oil, nuts, avocados, olive oil, coconut oil, flax seeds. Do however try to avoid the unhealthy fats, including foods high in saturated fat and transfats. Also try to cut down on sodium consumption and try to increase water intake to 1 gallon a day.
Now that you know a little more about what to consume, it is important to know how to apply this knowledge. It is important not to consume carbohydrates 4 hours before you go to bed and not to consume any food 3 hours before bedtime. Your body needs time to digest and assimilate food and eating before bed interrupts this process. Allowing your body the time at night to digest the food you have consumed during the day will aid the digestion process, which will eliminate the food rather than store it as fat. The earlier you eat the better, which is why it is encouraged to have a larger breakfast than larger dinner. A nutritional breakfast can be a simple smoothie, consisting of fruits, vegetables, protein powder, milk/juice/or water and even your own supplements.
Now that you have some knowledge on the appropriate nutritional intake, you are half way there to cutting weight healthily.
Along with the appropriate nutritional intake, it is equally important to have knowledge of a proper exercise (weight cutting) regime to cut weight healthily. You should be within 5 to 10 lbs of your ideal body weight goal, within in a 24 hour time period. Beginners are able to lose up to 5% of their body weight in water weight and those with experience are able to lose up to 10% of their body weight in water. It is important to remember to eat during the weight cutting process, in order to keep your blood sugar levels normal and to have energy while you exercise. During the process of cutting weight, most people use PVC plastics also known as sauna suits to lose water weight. The problems with these materials are they are big and bulky, tend to rip, and do not allow much flexibility. The Kutting weight suit solves the answers to these problems. (www.kuttingweight.com)
The Kutting weight suit is a 2 mm neoprene body suit designed to do everything the sauna suit does, but is durable, flexible and comfortable. The Kutting Weight suit is worn under normal workout attire and can be used during the performance of all sports and activities. While wearing the suit it is recommended to run quick sprints to start and maintain a sweat. By maintaining a good sweat you are able to lose water weight, which is the last element in reaching your desired weight. You sweat more and burn more calories from doing cardio than from weight training. It is best to do cardio first thing in the morning on an empty stomach at a light moderate pace. Exercising on an empty stomach allows your body to burn stored fat. You will burn more calories working at shorter burst of higher intensity activities than longer steady low intensity activities. You ultimately want to keep your target heart rate up at 60%-70% for 30 minutes to 60 minutes. To easily determine your (THR) target heart rate, periodically stop exercising during your workout to check your pulse for 30 seconds (for example: 80 beats x 2=160 beats per minutes, your THR).
After reaching your goal weight, you must remember to replenish yourself without overeating. This is the point where carbohydrates are important for consumption in order to maintain blood sugar levels and energy. During the process of cutting weight make sure to never starve yourself, take laxatives or participate in any other dangerous methods to lose weight and always replenish your fluids after your goal date. It is best to work with a certified nutritionist and trainer to carry out the most effective and healthy weight loss program.
-Find lower-calorie alternatives for your current food choices
-Increase the amount of Fruits and Vegetables you eat, both are very fibrous and pack a lot of nutrients
-Cut back on salt and sodium foods like canned foods and unhealthy snack foods and drinks
-High fiber foods like beans and some cereals help to speed up the digestion process
-Minimize alcohol and all of its empty calories
-For supplements try meal replacement drinks, multi vitamins and omega 3’s
-Don’t skip meals and eat smaller portions
-Your diet should consist of 40% Carbohydrates, 40% Protein and 20% Fat
-Keep a food diary to monitor your consumption and to hold yourself accountable
-Eat lean foods and skip dessert
-Brush your teeth after you eat, it not only cleans your teeth, but also helps to curb your appetite
Check out our videos on www.kuttingweight.com
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