No More ‘Dad Bod’: How Much Does Training in Jiu-Jitsu Affect Your Weight?

No More ‘Dad Bod’: How Much Does Training in Jiu-Jitsu Affect Your Weight?

Training Brazilian Jiu-Jitsu is an effective way to lose extra weight. You’re less likely to get bored with your training compared to conventional workouts like running, swimming, or lifting weights. Martial arts like Muay Thai and Brazilian Jiu-Jitsu also burn up to 1000 calories for every hour spent training, while you might only burn a few hundred calories after running or lifting weights for an hour.

Unlike conventional workouts that can become repetitive over time, learning a martial art never feels repetitive. You get to learn new things in each class, which gets you looking forward to your next lesson. Your drive to learn more grows stronger as you progress through the rankings, as you start reaping the rewards of your training like an improved physique and cardiovascular endurance.

If one of your New Year’s resolutions is to lose a few or a dozen or so extra pounds, then BJJ training may be one of the best solutions.

The number of people struggling with obesity is constantly growing, according to published research by the World Health Organization , more than a billion people in the world are overweight. Obesity is not a problem that only affects adults, around 18 percent of children worldwide are overweight. Martial arts classes can help both children and adults maintain a healthy weight and lose excess body fat.

Burning calories

Martial arts training will make you work harder than usual and have fun at the same time. Over time, you will stop caring about physical effort. Depending on the length and intensity of your workout, you can burn up to 1,000 calories on a single unit. The recipe for weight loss is simple: force your body to burn fat reserves through a caloric deficit. The average Kowalski’s caloric requirement is around 2,000 calories, so burning half of that during training gives you more leeway in your diet.

Martial arts training also provides a balanced mix of aerobic and anaerobic exercise, forcing the heart and lungs to work harder. As a result, your cardiovascular and physical fitness improves, allowing you to exercise at higher intensity for longer periods of time.

Not boring

Conventional exercise, such as running, swimming, and weightlifting, also help you lose weight, but they can get boring over time. After a while, these activities can start to feel like chores because you are repeating the same exercises over and over again.

By training Brazilian Jiu-Jitsu you will not have this problem. If you are constantly involved in training and think about your mistakes, new techniques and training methodology, you will never get bored. BJJ is a relatively young sport that is still evolving, so even black belts still have a lot to learn.

Instead of being afraid of training, martial arts classes will become your highlight of the day. You will look forward to each class knowing that you will learn new things.


Discipline is a huge part of BJJ, making it more likely to achieve your weight loss goals. Each of us started as a white belt and encountered techniques that were too difficult for us. Thanks to perseverance, movements impossible for us can become our second nature as we progress through the next levels of advancement.

Every student starts out as a white belt and is bound to encounter some techniques that he finds too difficult. The discipline you build during training can carry over into other aspects of your life, including your diet.

Brazilian Jiu-Jitsu is an excellent martial art that helps to lose or maintain a healthy weight. It’s a grappling-based martial art that teaches you how to subdue opponents with ground control, chokes, and joint locks. BJJ also teaches you basic throws.

BJJ can be lots of fun, and you burn up to 1000 calories every hour you spend on the mat.

If you’re ready to trade in your “Dad Bod” or you’ve always wondered if there was an easy-to-follow nutritional and exercise plan that will get you in the best shape in your life, without endless hours in the gym or trying to survive on lettuce and water, then look no more.  BJJ Fanatics has brought one of the most respected BJJ martial artists, teachers and school owners, Tom DeBlass in to share the simple to follow secrets that have him in the best shape of his life at age 35!  Check out “Ripped in 12 Weeks” available here where Tom will share all of his nutritional and fitness secrets in an easy to follow format, complete with guidebooks and recipes.