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6 Ways Training Jiu-Jitsu For Weight Loss Can Change Your Life

BJJ for Weight Loss

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Brazilian Jiu-Jitsu is an effective martial art and an excellent workout for consistent weight loss, but probably not for the reasons you’re thinking.

In this blog post, we will explore six ways Jiu-Jitsu training can help you achieve your weight loss goals, reduce extra pounds, and improve your life.

From The Ground Up: How Jiu-Jitsu Changes Your Body

Guy After Training Bjj

Brazilian Jiu-jitsu is a great way to change your body composition and lose extra weight which is unlike other traditional physical activities.

Jiu-jitsu has been shown to reduce body fat percentage, increase muscle mass, and improve overall fitness.

In addition to the weight loss benefit, embarking on a Jiu-Jitsu journey has been shown to have a significant impact on reducing other unhealthy habits and improving your overall quality of life.

The mental benefits of jiu-jitsu are also significant. For example, it can improve self-confidence and discipline. Additionally, it can increase awareness and understanding of yourself both physically and mentally. Consequently, jiu-jitsu can benefit individuals from all walks of life.

If you are interested in learning more about the benefits of Jiu-Jitsu, I highly recommend reading “From the Ground Up How Jiu-Jitsu Changes Your Body” by Dave Camarillo.

This book contains information on how Jiu-Jitsu can help you improve your fitness, body composition, and mental game.

1. The Mental Aspect Of Jiu-Jitsu And Weight Loss

girl throwing guy jiu-jitsu

Jiu-Jitsu can help you deal with stress and anxiety, which are known to lead to weight gain.

The discipline of Jiu-Jitsu also helps you become more aware of your body and its needs. Jiu-Jitsu can also teach you how to deal with stress healthily.

Showing up every day to practice and putting in intense work puts other stressful situations in your life into perspective. Overcoming the physical challenge of regular training results in mental victories daily, making other challenges less stressful.

Jiu-Jitsu has broad unexpected consequences for the rest of your life, helping you to control excess eating or other damaging habits which inhibit healthy living.

People with a level of discipline in one area of life have a natural tendency to apply that discipline and be successful in other areas.

Rener Gracie is a Jiu-Jitsu black belt and the head instructor at American Top Team (ATT) in Coconut Creek, Florida.

He has taught the art for over 20 years, and his students have won dozens of championships worldwide.

Rener recommends meditating or focusing on deep breathing exercises before workouts to relax and focus on the task.

By doing these things consistently, you will change your behavior over time and encourage healthy habits, both physically and mentally.


2. Jiu-Jitsu Is An Effective Intense Workout

Girls Sparring In Jiu-Jitsu

Jiu-Jitsu is a full-body high-intensity exercise that will work your entire body, including strength and stamina. So not only will you burn calories during the session, but also serious calorie burning takes place long after the session has ended, thanks to the added muscle you will achieve.

Strength and muscle mass increases are a natural byproduct of training in Jiu-Jitsu. As your body mass adds more size to your muscle fibers, the demand for calories increases to maintain that muscle.

To prevent muscle loss, you will typically consume more calories than you would have or utilize the calories you currently consume more effectively.


3. Jiu-Jitsu Works With Injuries And Physical Limitations

Guy Sparring With Girl Jiu-Jitsu

Jiu-Jitsu training can also be beneficial for people with injuries or disabilities. For example, if you have arthritis, Jiu-Jitsu can effectively exercise your joints and improve joint mobility.

If you have a limited range of motion in one or more joints, Jiu-Jitsu can help to build strength in those areas over a period of time.

Also, Jiu-Jitsu is naturally adaptable to your fitness level. Your body will adjust to using muscles at a level that maximizes your current cardiovascular limits so you continually improve your cardio and strength.

For the Average person, the Jiu-Jitsu approach to training will maximize their energy expenditure and level of intensity to their limitations.

An average hour class a few times per week will burn hundreds of calories in each session, putting your body in a caloric deficit which will help to achieve maximum weight loss.


4. Jiu-Jitsu Keeps Weight Off For Life

Francisco Mansor
Gmastermansor, CC BY-SA 3.0, via Wikimedia Commons

Because Jiu-Jitsu is so adaptable and can be tailored to each individual’s strengths and limitations, it is an excellent way to stay in shape long after other activities could become dangerous.

It is not uncommon to see experienced Jiu-Jitsu Athletes training or teaching well into their 70s and beyond during their lifelong journey.

With the explosion of Jiu-Jitsu, there is never a shortage of locations to train at, meaning you will likely be able to find a school to train or teach at relatively close to you in any area.

Reducing your calorie intake over time while engaging in weekly training sessions will increase your overall activity level, and improve your health and athletic performance, providing extra energy and an improved mood and mental state, which is difficult to give up at any age.

5. The Social Advantage Of Jiu-Jitsu For Weight Loss

Jiu-Jitsu Belt Promotion

It has been shown in many studies that the most successful weight loss programs where people meet their fitness goals are those that include training with a group, preferably friends.

Jiu-Jitsu training can help you meet new people and make new friends. Not only does this provide socialization opportunities, but it also helps to build skills that may be helpful in future endeavors (e.g., networking).

With Jiu-Jitsu, there is a natural camaraderie, a friendly level of competition, and encouragement from others to continue to improve and return to train again.

Jiu-Jitsu can be an extremely fun and enjoyable social life activity, making it easier to stick to your fitness goals. Plus, the friends you make will help keep you motivated throughout your journey to becoming more physically fit.

People who have tried Jiu-Jitsu report substantial weight loss due to continuous training.

Lastly, since becoming a regular Jiu-Jitsu practitioner, many people have seen significant improvements in their overall health.


6. Jiu-Jitsu Maintains Weight Loss And Fitness

It’s an established rule that the absolute best weight loss plan to maintain your current weight and general health for anyone is whichever practice you enjoy and will continue to do regularly.

Weight loss and physical fitness are a process and a journey. Maintaining a continuously healthy lifestyle is extremely difficult if it is miserable.

If you’ve filled your schedule with grueling workouts that you don’t enjoy or restricted your calories to the point that it affects the rest of your life, the chances you will continue with it are slim to none.

As we’ve discussed, Jiu-Jitsu is, and should be, a fun activity, a place to make friends, build your social network, and improve your self-confidence at any age or level of fitness.

If you are like most people who try Jiu-Jitsu, you will likely want to continue with it as long as you are able.

This healthy addiction to such a positive activity will keep your body and mind in shape for life.

FAQs About Jiu-Jitsu For Weight Loss

Girl Armbars Guy

Jiu Jitsu for weight loss is a great way to lose weight and improve your physical fitness. However, it is essential to note that it is not suitable for everyone.

If you are considering starting Jiu-Jitsu for weight loss, you should always seek medical advice from your doctor or healthcare provider.

Additionally, while Jiu-Jitsu can help you lose weight, it is by no means the only way to do so. Make sure to include a healthy diet plan and an additional exercise regimen in your overall plan.


How much weight can I lose from Jiu-Jitsu?

jiu-jitsu dietWith so many different types of people, the answer depends on many factors, including age, sex, fitness level, and food intake.

Generally speaking, most people who start training Jiu-Jitsu for weight loss can expect to lose between 1-2 pounds per week.

Adjust your daily calories to somewhere between 2000-3000 calories, depending on your body size.  Increase your protein intake through lean proteins, protein shakes if necessary.

Avoid restrictive programs and fad diets, as they reduce your performance levels during classes.

Can I still eat what I want and lose weight if I train Jiu-Jitsu?

Yes and No. You should be fine if you track how much food you consume and how it corresponds with each workout session.

You will always see the most significant benefits of weight loss by eating nutritious foods throughout the day, combined with your daily activity.

Just make sure not to overdo it with junk food, unhealthy foods, or sugary drinks, aka sugar. A poor diet will add calories to your daily caloric intake without providing nutritional value and increase the likelihood of poor performance during training sessions.

Try to reduce your sedentary activity levels, increase your fluid intake, and maintain a slight calorie deficit if you want to lose fat.

To Sum Things Up

Jiu-Jitsu is not only an excellent martial art and workout but also a transformative experience that can help you in all aspects of your life.

Direct benefits for participants include stress relief and nearly guaranteed weight loss. Jiu-Jitsu has many advantages that can help you lose weight and improve your life.

If you’re looking for a way to lose weight, the key to weight loss and improving your health, well-being, and physical performance is to enjoy the activity you do the most,  we recommend you give Jiu-Jitsu a try!

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