1. Wrestling weight classes 103145 112152 119160 125171 130189 135215 140285

2. Weight loss policy at GMHS No coach at George Mason will ever ask a wrestler to lose weight

4. VHSL mandated weight control program A program in use nationwide which measures body fat at normal hydration and calculates how much weight a wrestler can safely lose during the season. Calculated from body fat levels and actual weight in a normally hydrated state at the time of the test This calculation is used to determine a wrestler’s lowest attainable weight class

5. Body Fat calculation Done by a health care professional. Coach Galliher Done at normal hydration as established to be a urine specific gravity result of between 1.000 and 1.025 at the time of testing. Uses calipers to measure skin fold at a minimum of 3 body points. Expressed as a percentage of body weight.

6. Calculation of allowable weight loss. 7% body fat is lowest allowable level. Calculate difference between actual body fat and 7%. Allow 2% hydration factor. (1% of actual weight) x (body fat % -7%)) - (2% weight)=lowest possible weight Correlate lowest weight to applicable weight class

7. Losing weight Exercise, exercise, exercise! Eat, Eat, Eat! Normal dieting does NOT work to lose weight in wrestling. A wrestler must eat as much as possible of the right foods in order to lose weight. The body needs fuel to work out and working out is the key to losing weight!

8. The right foods Vegetables Fruits Carbs in moderation. Potatoes, rice, pasta, breads. MODERATION! Good fats (nuts + olive oil) in moderation Variety of protein sources. Heavy meats can’t be metabolized quickly enough to be useful. Consider light meats, soy, nuts, eggs, and other sources.

9. Drink Water Effective weight loss is dependant on being well hydrated Water should be the beverage of choice

10. Food Groups Junk –Sugar –Sodas: diet or otherwise –Trans and other bad fats Vegetables Fruits Good fats Various carbs

11. Losing weight vs making weight When calories don’t matter. An ounce in the mouth is an ounce on the scale. What’s in your body when you weigh in matters.

12. Foods to avoid the night before a weigh in Meats Heavy dairy Spicy or salt laden foods Fries or other breaded foods

13. Good choices the night before a weigh in Plain pasta Baked potatoes Smoothies