Consistency in Weight Management

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As a wrestler most of my career has revolved around weight management. Some of my practices are great and others are not the healthiest. I have been competing at the international level for 6 years and lose an average of 15-20 pounds to make my weight class. Which might sound crazy but if done right then over an extended amount of time it is not too bad. During that time, I have found a few very practical and easy things to manage weight.

The number one most important thing in weight management is consistency. Healthy and nutritious eating should be a lifestyle. My encouragement to you is use this summer as chance to shed some pounds and make simple lifestyle changes. If you are not on a consistent workout schedule, then start one today! If it has been a while since your previous workout, then start out slow. I would rather someone workout for 2 days a week the rest of their life rather than 7 days a week for 2 months. No matter what, aim for consistency. Below are a few exercise routines you can implement. Each one is based over the span of a week.

1. 3 days 20-30 minutes of weight training followed by moderate cardio 15-30 minutes. 1 day 20-30 min of intense weigh training followed by intense cardio 10-20 minutes.

2. 2 days’ moderate weight training 15-30 min followed by intense cardio 25-50 minutes. 2 days’ intense weight training 25-50 min followed by moderate cardio 15-30 minutes.

3. 3 days of intense weight training 60-90 minutes. 1 day of moderate cardio 45-60 minutes.

A few other really practical things that can help:

1. Stop eating big meals after 8:00 P.M.

2. Cut back on the soda and beer.

3. Pay attention to labels. Just because something says it is low fat does not mean it is good for you. Usually things low in fat are high in sugar. Too much sugar besides being bad for you is addictive and will add weight.

4. Work out early in the day! You are more likely to get things done early before work rather than after.

5. Set short term goals and long term goals. Remember it is about a lifestyle change and not just a summer diet.

6. Make your own meals instead of eating out. When you make your meals you can control what you put into your body.

7. Lastly chill out on the complex carbs at night. Eat more complex carbs earlier so you can burn it off during the day.

Making a few small changes can make a big difference over time. Have a great summer.