Video

Transcript

hey guys dr. Berg here this video is for wrestlers only okay I’m gonna talk

about how to cut weight very fast but do it in a healthy way I was a wrestler in

high school and college and I’m the example of how not to do it I would eat

the wrong foods I would start off undefeated in the beginning the season

and then end up being so weak I was always cutting weight starving my body

and you can really screw up your metabolism big-time so let’s talk about

how to do it healthily the biggest danger in losing weight especially

before a meet you have to weigh in you have to lose like 5 to 7 to 10 pounds in

like a day or two what happens is you’re only gonna lose fluids okay that’s it

and the problem with losing fluid is all the electrolytes that come with it so

you end up with the severe potassium deficiency what that’s gonna do is going

to put your heart at risk for a heart attack there have been many wrestlers

that have died of heart attacks when you combine a heat work working out you know

the sauna losing a lot of weight losing a lot of fluid and then a heart attack

okay so you don’t want to do that so when you’re losing weight and you’re

working out the day before a match get an electrolyte powder that doesn’t have

any sugar in it okay and I’ll tell you why in a second so you want a lot of

potassium you want at least a thousand milligrams of potassium per serving size

because here’s the thing potassium is one of the most important minerals for

the heart for energy okay to keep your energy high and we need about 4700

milligrams every single day but you might say well I eat bananas right well

banana is 300 milligrams you need 4700 that’s like 7 to 10 cups of vegetables

no one does that most people eat all this protein and they have no vegetables

so we need the vegetables for your strength and for your potassium and for

the other minerals very very important if I had to go back in time I would have

had these big salads it would have been incredible I would have maintained way

better energy so that’s number one consume more salads you want to start

cutting out the carbohydrates okay because that’s the thing not the fat the

carbs that’s what keeps you from being really really lean if you need to lose

weight or cut weight the thing that you need to cut is the carbs that would be

any hidden sugar let me explain juice orange juice

alcohol bread pasta cereal crackers biscuits waffles pancakes muffins those

have to go I would even avoid fruit okay maybe a

little bit of berry let’s say you wanted to get your salad in a you get some kale

get it from the grocery store freeze it put about a cup of berries fill up with

water blend it up you can actually drink your 10 cups or 7 cups of vegetables

right there before an evening and so when you wake up you’re just like all

recharged with potassium so that way you can get the least amount of carbs from

the like a little bit of berry but you’re not doing like fruit or bananas

things like that now as far as protein goes I don’t recommend protein powders

because if you have too much protein powder it’s really hard on the liver and

it does spike the hormone that keeps you from losing weight which is insulin if

you have too much I’d rather you do actual meats chicken fish beef things

like that if you’re doing a hamburger do without the bun hotdog without the bun

try to go grass-fed but you need about 8 ounces of protein with each meal I like

to do eggs too like 4 eggs would be great don’t do just the the whites do

the whole egg because the the next part is you need fat why because without the

fat you put a lot of stress on the organs and we need all the essential

like vitamin A vitamin D those aren’t that comes from fat so I would recommend

avocados I would do peanut butter actual butter and definitely cod liver oil and

that way you get the nutrients from the bat soluble nutrients from the fat and

also one of the things if you were gonna do a meal and not be hungry in between

the meal adding fat is going to be the best thing to consume because we want to

do a version if you want to cut weight you don’t want to do six small meals a

day you want to do three meals a day and maybe if you really need

to cut more do two meals a day but I think he’s gonna do three if you’re

working out that much but just make sure you don’t snack in between that’s called

in a minute fasting you will lose way more weight doing three big meals than

five small meals because every time you eat you spike insulin so how do you go

from one meal to the next by adding more fat you’re gonna feel very satisfied so

peanut butter nuts avocado things like that and I’ll put a

link down below there’s also these called keto bombs that you can make

their little cookies with fat but you can have and you’ll be able to be very

satisfied so you’re not hungry between the meals but your body will actually

start burning it’s called ketones and it’s more efficient it’s burning fat and

it’s a much better fuel source for athletes you’ll have more endurance and

you’ll have the unfair advantage to your opponent because they don’t know about

this so I would highly recommend it the other thing the other nutrient that you

need to get is the B vitamins but you don’t want to get the synthetic version

you want to go to health the store and get what’s called nutritional yeast that

has all the B vitamins take a couple tablespoons maybe even four mix it with

water drink it down because the B vitamins will give you a lot of energy

as well okay so then we have talked about three meals and the last thing I

would recommend is do and not over a train the biggest mistake I made was

working out twice I would work out during practice and then work out at

night when I got home at nine o’clock big mistake I never recovered so it

would break down my muscles and I would never recover so only work out once try

to take the weekends off and not train on the weekends so your body can recover

all the benefit from your workouts occur in the recovery phase when you’re not

working out or when you’re sleeping and it’s it’s very important to sleep more

as well so we got electrolytes make sure you have that make sure you do when

you’re drinking fluids put that in all your fluid it’s because so that way you

have the potassium cut the carbs three meals 8 ounce of protein with each meal

huge huge salads or you do the calcic a healthy fats avocado collard oil egg

yolks nutritional yeast and don’t overtrain

so these are the things of the most important go ahead and do it and put

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