Comprehensive methodology for regulating and reducing body weight
Weight loss is a set of methods that includes a modern system of sports training in the chosen sport, a rational diet with a gradual reduction in the volume and calorie content of food products and fluid restriction, thermal procedures, the use of psychological methods and drug therapy, etc.
Before the start of the next sports year, the athlete undergoes a comprehensive dispensary medical examination, after which the issue of the possibility and feasibility of weight reduction is decided together with the coach and sports leaders. One of the decisive factors is the athlete's state of health, his age, mental and psychological characteristics and state of training.
A qualified athlete is able to reduce his body weight by 1-2 kg without much harm to himself. This is easy to do by reducing the amount of food (restriction of liquids and carbohydrate side dishes). The same weight can be lost quite easily by increasing the training work and carrying out all the exercises in a warm suit and a wool leotard. With a forced "crush", the weight can be reduced in the bath. At a certain stage of training, you can use exercises with light weights, but with frequent repetitions (16 or more) to reduce weight and reduce fat reserves, as well as to increase strength endurance.
When losing a lot of weight (up to 3 kg) for athletes not related to weight categories, it is better to carry out this event approximately 7-10 days before the start.
For this, the athlete visits a steam bath in 7-10 days, as usual, at the end of the regular weekly cycle, after which he maintains a weight of 0.5-1 kg less than usual for himself. Food remains quite caloric, but its volume is reduced due to side dishes (cereals, pasta) and liquid. In this way, it is possible to reduce the weight by another 1 - 1.5 kg.
If you need to reduce weight by 0.5-0.6 kg, you can make an enema based on it (aqueous solution of Epsom salt, boiled soapy solution). This is acceptable only if the body was not previously dehydrated.
An appropriate reduction of 1 kg of body weight in pairs on the eve of the competition or even 4 hours before its start.
"Sgonka" weighing more than 3-5 kg requires special attention and caution. It is not necessary to lose significant weight more than 2-3 times during the year. An athlete must know the exact plan of participation in competitions in a given season in his weight category. It is not recommended to reduce a large weight twice with a break between competitions of less than 1.5-2 months. In a new weight category, the athlete must also carefully consider all the subtleties of rational weight loss.
It happens that the athlete has moved to a higher weight category for himself, but the excess weight still remains more than 3 kg. Those athletes who think that if he bent a much larger weight, then reducing the weight by another 3 kg does not cost anything, are mistaken. Moving to the next weight category changes the usual metabolism; the athlete's subjective feelings, which he previously used to control weight loss, also change.
When losing a lot of weight, the athlete's state of health, his high level of training (first of all, endurance), as well as, as already mentioned above, stable psychophysical qualities are of great importance.
If there is a significant excess of weight, then it is worth preparing for its reduction in advance. During 2-3 months before the expected participation in the competition, the athlete should carry out the load in the training sessions in a woolen leotard and even the main part of the training session, if possible, in a warm training suit and a cap. And after that, the athlete must immediately put on a suit, a cap and do a set of exercises (running, exercises with a partner, jumping rope, etc.). Then, to increase sweating, it is recommended to wrap up warmly and rest while lying down. In the first 1-2 months, this procedure is carried out 2-3 times a week, lasting up to 5-10 minutes, and in the last, pre-competition month, simultaneously with the increase in the volume of work aimed at reducing weight, the time to increase sweating after training also increases - up to 15-20 minutes.
This simple technique, along with increasing the length of stay in the steam room after the end of each weekly cycle, contributes to increased sweating, and also leads to weight loss due to the reduction of fatty tissue on the legs.
Already 14-20 days before the start of the competition, the athlete is set an individual diet with a restriction of the volume and calorie content of the products consumed. First of all, carbohydrate side dishes are excluded, the volume of the first course is reduced (soups are replaced with meat broths up to 200 g), fluid intake is limited. The amount of vitamins is increased. To do this, in a pharmacy, according to a doctor's prescription, you can order a drug that contains in one dose: vitamin C - 100 mg, vitamin B1 - 5 mg, vitamin B2 - 2 mg, vitamin B6 - 2 mg, vitamin PP -15 mg, vitamin B12 -50 mg, vitamin B15 - 50 mg, folic acid - 4 mg, pantothenic acid - 1 mg, phosphorus - 50 mg. The composition is taken as prescribed by the doctor 2-4 times a day.
When switching to a new diet, the athlete loses about 1.5-2 kg in weight during the first days.
It is worth considering that in the first days of the "race" for weight, the athlete becomes irritable. Weight loss during this period is carried out due to water, excretion of undigested fecal masses from the intestines and due to the wasteful expenditure of energy during the restructuring of metabolism.
It often happens that after a rapid weight loss of 1-1.5 kg, it stabilizes in the future. This is the result of some inertia of the body's regulatory mechanisms during the further restructuring of metabolic processes. Slowing down in weight loss should not cause the athlete concern. The doctor and trainers should at this time maintain confidence in the correctness of the chosen path.
7-10 days before the start, the calorie content of the diet is reduced again, and before the start of the last pre-competition training cycle (after the bath) the athlete maintains a weight 1-0.5 kg less than his usual weight.
In the last 2-3 days before the start, the excess weight of the corresponding weight category should not be more than 1.5-2 kg. This weight is forcibly lost in a steam bath 1-2 days before the official weigh-in. After visiting the steam bath (at this stage of the “race”), the athlete must be “on weight” or may have an excess of weight limits of up to 0.5 kg.
To be sure that the weight will be within the required category for the athlete, it is worth knowing the weight loss in each specific case: after training of different intensity and orientation, after morning physical exercises, a walk and a night's sleep.
Usually, athletes at this stage lose weight by 0.5-0.8 kg during the night's sleep.
Sometimes, at the weigh-in, it turns out that the athlete has a weight that exceeds the permissible limit by 0.2-0.4 kg. In these cases, you should calmly step away from the control scales, put on two training suits and a cap. Then go to the gym, park or the corridor of the room where the weighing is taking place, and, gradually increasing the pace of the variable intensity race, perform 10-15 minutes of work. After running, you should immediately move on to gymnastic exercises for the main muscle groups and perform them at a fast pace. It is also good to push with a partner or conduct a 5-10-minute fight on the ground. If the athlete who is pushing the weight is tired, then he is below, and the partner in the fight from above tries to perform tricks. After such a 30-minute load, the athlete, not checking the weight, but focusing on the intensity of sweating, lies down in a warm place (near the radiator, etc.) and, having wrapped his head warmly, rests for 10-15 minutes. After that, you should slowly approach the weighing place and, having wiped your body dry, stand on the control scales. Usually 20-40 minutes. is quite enough to bring the weight to the desired limits. Of course, the dosage of individual exercises and their selection should be controlled by the coach or an experienced comrade of the athlete and depend on the degree of training, the state of training. It is better to conduct training in a bathhouse.
It is not possible to use laxatives (preferably isafenin) in the last days before the competition with a significant weight loss. Laxatives are difficult to dose; in addition, their use causes a pronounced weakening of the body. When using enemas and especially laxatives during a period of severe dehydration of the body, not weight loss may occur, but indigestion. Moreover, in some cases, diarrhea may begin already during the competition, because intestinal function is enhanced after drinking water and eating, that is, after weighing.
The possibility of using diuretics during a "race" is limited. They can be used in the last days of the "race" if the athlete is particularly thirsty. For this, it is useful to slightly increase the amount of water consumed for 2-3 days, giving 1-2 tablets of a diuretic at this time. In this case, the athlete must additionally receive potassium and be under the supervision of a doctor. Long-term use of diuretics is harmful to the activity of the kidneys.
After reaching the desired weight and passing the official weighing, it is very important to eat properly.
In no case should you immediately take a large amount of water and food. The diet should consist of easily digestible, high-calorie and fresh foods.
Immediately after weighing, an athlete who has gained a lot of weight can drink up to 0.5 l of mineral water and after 20 minutes. drink 150 g of strong sweet tea with lemon. Then a meal is required, which may include 30 g of black caviar with butter, a cup of strong meat broth, 2 soft-boiled eggs, a glass of strong tea (coffee) with lemon and about 100 g of sugar. The food should also include a vitamin complex, about 3-4 g of table salt and 1-2 g of calcium glycerophosphate, as well as potassium.
If there are about 4 hours left before the start of the competition (after weighing), the athlete can include a meat dish in the first meal (lean fried meat, chicken up to 100-150 g). After eating (in this case), the athlete can sleep for about 30-40 minutes.
The use of 150-200 g of meat juice contributes to the emergence of a nourishing effect in the body after a large weight loss. Cooking method: take 1 kg of fresh meat and pass it through a meat grinder. Salt the minced meat, add pepper and bay leaf to taste and fill a bottle with it. The corked bottle is placed in boiling water for 3-4 hours. Then strain and drink hot.
The total amount of food taken after weighing should not exceed 0.6 kg. 1.5 hours before the start, the athlete can drink about 150 g of strong sweet tea or coffee with lemon and take no more than 100 g of sugar and glucose. After weight lifting with a large loss of water, taking 0.02 ephedrine slightly increases performance.
It is desirable that each participant in long sports competitions, and especially the "lifter", has an individual thermos in which the usual drink should be prepared (50 percent hot solution of glucose and sugar with lemon, infused in strong tea or coffee with the addition of ascorbic acid). The athlete's bag should contain fruit (lemon, orange). During long tournament competitions and long journeys to the place of feeding, the athlete should prepare hot food in a separate thermos in advance (strong meat broth with chicken, etc.).
After the first fight (if there are still matches on this day), you can drink about 50-100 g of strong sweet tea from your thermos or eat an orange.
In the case when the athlete finishes the first day of his performance, and the next day he must be "in weight" again, then immediately after the end of the last fight he should dress warmly and rest lying down for about 20 minutes to resume intensive sweating. Then he must be weighed and, based on the weight indicators, determine the menu and nature of physical activity for this day. It is often useful (especially when winning against an opponent before the deadline) to conduct intensive training to reduce weight.
If an athlete has forced a lot of weight, especially after an infectious disease, and participates in competitions, then overexertion may occur. Overexertion also occurs as a result of the athlete's extreme willpower on the way to victory.
Overexertion is an acute condition. By the end of the fight, for example, there is a sharp weakness, shortness of breath, a threadlike pulse is detected, and blood pressure drops. Paleness of the skin is noted. The athlete complains of headaches, dizziness; nausea and vomiting may occur. Signs of heart failure include squeezing pain behind the sternum, enlarged heart borders, dull sounds, and a painful and enlarged liver.
In case of overexertion, the athlete is removed from the competition, he needs medical attention and sometimes serious and long-term inpatient treatment. The question of further admission to sports activities can be resolved only after a comprehensive examination in a medical and physical education clinic.
If an athlete who has lifted weights has neglected sufficient warm-up or has started the competition at a pace that is too high for him, then stabbing pains in the right hypochondrium may occur. The occurrence of these pains (if liver diseases are excluded by the doctor) is most often associated with the liver overflowing with blood. Stretching of the capsule in which the liver is enclosed by the increased mass of blood circulating during physical exertion leads to pressure on the nerve endings, which causes painful sensations. These pains differ from the phenomena characteristic of overstrain, where their cause is venous stasis (the result of weakening of cardiac activity).
Stabbing pains that have arisen during the competition can be removed by regulating breathing. In such cases, it is necessary to slightly reduce the intensity of the fight (change tactics) and, deepening the breath through the mouth, simultaneously draw air through the nose (as if sniffing and sobbing). Such breathing helps the air stream to penetrate the upper nasal passage, in which nerve endings are located, which reflexively regulate the expansion of the bronchi. Deep breathing contributes to the delivery of the required amount of oxygen and is of some importance for the restructuring of blood circulation to a new mode of operation.
Weight loss during acclimatization differs only in that in these conditions the importance of gradual regulation of the weight regime increases. A sharp weight loss is permissible only with sufficient periods of preliminary acclimatization.
Forced "reduction" of weight by reducing weight in the bath by more than 3 kg, a sharp restriction of water and nutrition leads to serious changes in the human body. You need to know about them.
At high air temperature and a decrease in water in the body (weight loss due to water by 6-8% of body weight), carbohydrates, fats are consumed intensively, tissue proteins are destroyed. The volume of circulating blood decreases and its viscosity increases. The decrease in heat loss is accompanied by a growing increase in heat production: body temperature rises, heart rate accelerates, breathing becomes more frequent. Due to the decrease in renal blood flow and changes in blood composition, urination is also significantly reduced. The mucous membrane of the mouth dries out, severe thirst, nausea appear, and appetite decreases.
The release of water from the subcutaneous layer and the decrease in fat in it make the skin dry, wrinkled and flabby. Numbness and unpleasant sensations ("crawling of goosebumps") of the skin are noted.
The athlete becomes lethargic, muscle weakness develops, movements are very sparing, there may be tingling in the muscles and muscle cramps. Irritability and headache increase.
All these changes are reversible. Excess water intake, after forced "reduction" of weight, is also quite undesirable, because it leads to water intoxication. Negative effects are amplified if the water contains few mineral salts. With an excess of water in the body during heavy physical exertion, especially in the heat, muscle cramps may also occur. Their causes are as follows: during intense physical activity, the kidneys almost completely stop functioning (due to a decrease in blood circulation in them due to an increase in blood flow to the skin and working muscles). Regulation of osmotic pressure with the participation of the kidneys ceases. A decrease in osmotic pressure leads to muscle cramps as a result of water intoxication and increased excretion of chlorides.
Proper nutrition is also important after the competition. We would like to point out once again that drinking large amounts of water and eating a lot of unhealthy food after losing weight and undergoing great sports stress during competitions has a very harmful effect on the body. Metabolism is disrupted, edema occurs, and the kidneys and liver are especially affected. Of course, alcoholic beverages are prohibited. After all, alcohol is a poison for the liver. And the liver is put under a very heavy load during the “race” and maximum physical stress.
After intense competitions, all athletes must adhere to a dairy-vegetable diet for 2-3 days. You can include cottage cheese, kefir, milk, chicken, sour cream, fish, fruits, vegetables in your diet. Your diet should contain a high amount of vitamins, in particular ascorbic acid. For better recovery of liver function, it is also worth increasing the intake of vegetable oil on these days to 30 g.
Essentially, both in the process of "racing" weight and during participation in competitions, is the creation of confidence in the athlete in successful weight loss, faith in one's own strength and in a successful outcome of sports wrestling.
Methodology for increasing body weight by increasing the athlete's muscle mass
If an athlete wants to move to a higher weight category, the question arises of how to increase body weight most quickly and rationally. A simple increase in the amount of food consumed and limiting energy expenditure is unacceptable for athletes, because it will lead to obesity and detraining. In Kyokushin karate, it is important that body weight increases due to an increase in the physiological diameter of the main muscles.
It is known that the manifestation of strength depends, on the one hand, on the impulses that enter the muscles from the central nervous system, and on the other, on the intensity of contraction of the muscles themselves. Strength is also closely related to the diameter of the muscle itself. The acquired strength remains at a high level if, at the same time as its increase, muscle mass also grows.
To increase strength due to muscle tissue, exercises with weights are included in training sessions conducted in the preparatory period on the basis of versatile sports improvement.
These weights should be quite large, but not extreme for the athlete. The duration of the exercises with them involves ensuring work due to anaerobic reactions in the working muscles. Muscle activity cannot be too short-term, because in this case the metabolic processes will not have time to become more active. With prolonged and low-intensity strength work, significant changes associated with muscle hypertrophy do not occur.
Scientists have established that during the rest period after muscle activity, not only the restoration of energy potentials in the muscles occurs, but also super-recovery (supercompensation). This is what makes the training effect happen. Both recovery and supercompensation occur faster the more intense and significant the shift during the work.
This principle is the basis for using different power loads to increase muscle mass. Weights up to 50% of the maximum weights that the athlete can lift from a given starting position are used. The number of repetitions is 5-8 times. At the same time, the athlete must perform a fairly large amount of exercises with weights. With increasing fitness, the athlete begins to use medium weights (60-70% of maximum weights). Later, large weights are used to maximize strength (75-90% of maximum weights).
The following technique can also be used. The athlete selects weights that he can lift 10 times in a row to failure in one set. After the usual warm-up, for example, slow bending at the elbow joints is performed with a barbell grip from below (3 sets of 10 repetitions). Then the barbell is taken with a grip from above, and the load is applied using the same technique. Then, the athlete, hanging on the barbell, also performs slow pull-ups 10 times in a row with the appropriate load on his legs. Exercises can be changed, but so that the load is predominant for a given muscle group. Rest breaks between sets are insignificant.
After exercises for some muscle groups, the athlete performs physical activity for other muscle groups. With good training, exercises in slow lifting of large weights (for a given muscle group) are also performed. After each cycle of exercises, breathing exercises and relaxation of the corresponding muscles follow.
As a result, by the end of the training, the volume of muscle groups that are loaded increases. Moreover, this increase is more pronounced than with regular training.
Training according to this scheme can be carried out no more than 3 times a week. Of course, depending on the age, gender, qualification of the athlete, the training period, the selection of exercises, their dosage, etc. are not the same. Here we only indicate the main ways to increase muscle mass. Together with the trainer and doctor, this plan should be developed in detail, taking into account the individual characteristics of the athlete and the above provisions.
According to A. N. Vorobyov, along with the growth of physical strength, body weight also increases. Over several years of systematic training, body weight can increase by 10-50 kg.
The training scheme we have given is mainly aimed at increasing muscle mass and is implemented by enhancing metabolic processes in the muscles due to the anaerobic reduction of adenosine triphosphate to adenosine triphosphate.
It is not necessary to avoid tempo exercises in classes, but at this stage they have an auxiliary value.
Passion for one-sided development of muscles during special preparation for competitions negatively affects sports results.
To activate metabolic processes in muscles, you can use massage. When performing massage aimed at increasing muscle mass, it is worth paying attention to such techniques as energetic kneading, stroking. Moreover, in some cases, massage should be used not of relaxed muscles according to the generally accepted method, but of tense muscle masses.
A full-fledged, high-calorie, vitamin-enriched diet is also of great importance. The norms of consumption of animal proteins should be increased in nutrition.
A full-fledged and rational daily regimen with an increase in the duration of rest is also of great importance in the increase in muscle mass and body weight.
At this stage, the athlete should be under close medical supervision.
Conclusions:
1. Body weight is one of the indicators of the athlete's physical development. It is in a certain dependence on the length of the body (height) and the circumference of the chest. Various methods are used to assess body weight. One of the simplest methods is the arithmetic calculation of indices.
2. When regulating the body weight of an athlete, more than one method is used - changing the volume and calorie content of food with fluid restriction. And in this case, one cannot do without rationalizing the training process and other factors.
3. Many years of observations of high-class athletes have shown that in a state of sports form there is always a certain, optimal body weight. Thus, physiological fluctuations in body weight in trained athletes in the process of everyday sports activities are limited to 0.5 -1.5 kg.
4. Today's sport is, first of all, high intensity of competitive struggle. Therefore, frequent forced weight loss is unjustified. Moving up to a higher weight category is a natural and appropriate path with consistent sports improvement.