Cameron Allen
Table of Contents
If you’re searching for a physically demanding yet exhilarating workout that goes beyond traditional fitness routines, Brazilian Jiu-Jitsu (BJJ) might be just the activity for you. We have personally seen people’s lives change from taking this on as a new form of exercise. From weight loss to mental health benefits, jiu-jitsu offers a fantastic opportunity to improve your life in many facets. Along the way, you will lose weight training but how many calories does jiu-jitsu burn? Find out more as we explore the weight loss capabilities of training BJJ!
The power of Brazilian Jiu Jitsu as a form of exercise and as a weight loss activity
Learning and training Brazilian Jiu-Jitsu (one of the most excellent combat sports), is not just a form of exercise but is also an effective weight loss device. BJJ is an intense and explosive sport that requires a lot of difficult movements.
It is known for its draining training sessions that include circuit training, grappling, and rolling rounds. These require a lot of explosive leg strength, however, a good part of an intense training style like this depends on mental strength as well.
Counting Calories is Complicated
When starting a weight loss journey, knowing your calorie intake, maintenance calories, and also the calorie deficit you need to lose weight has a very significant role. Often times people might incorrectly measure these, which could have a toll on their results.
Counting calories is very important for weight loss. The reason for this is that people commonly miscount the amount of calories they eat on a daily basis. If overestimated, the results achieved might be slower. If underestimated, the person might lose weight quicker but could potentially lose muscle mass in the process as well.
Moreover is not uncommon for people to forget to add calories from beverages and drinks which could potentially be very high for liquids like milkshakes, juices, and sweetened coffees. Over the course of a day, these liquid calories can add to significant totals which must be considered.
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How Many Calories Does Jiu-Jitsu Burn?
The amount of calories burned in Jiu-jitsu truly depends on the intensity of training. One can expect to burn fewer calories during casual training ranging from around 250-500 calories an hour. On the other hand, during intense training, an athlete can burn higher calories ranging from 700 to upwards of 1000 calories per hour.
Other than intensity, calories burned can also vary with body weight. An average person weighing 170 lbs would burn an average of 450-500 calories for an hour-long training session with decent intensity.
Does BJJ burn more or fewer calories than other martial arts and sports?
Brazilian jiu-jitsu on a competitive level has a serious level of cardiovascular endurance involved. Moreover, it involves physical strength, mental fitness, and flexibility. Furthermore, the movement and strength of the lower body also have a very high significance in BJJ, all of which make it superior and tougher than other martial arts.
BJJ burns more calories than the likes of swimming, wrestling, and also jogging. Although it is a more draining sport, it is far more interesting than the latter, far more competitive, and, also more fun to learn.
How Many Calories Are Burned In 1 Hour of Jiu-Jitsu?
The average middleweight grappler could burn anywhere from 400 to 1000 calories an hour from Jiu Jitsu depending on the intensity of the session. This is a very high range and it depends on multiple factors.
The most important factor is of course weight, in most cases the higher the body weight the more calories burned. This is because there is a higher energy expenditure when trying to move a heavier mass. The body needs to work harder which increases the heart rate per minute and drains cardiovascular endurance faster
Another important factor is body composition which is basically the ratio of muscle and fat in one’s body. If a person has more muscle it is likely that they will burn more calories in a lesser amount of time. If a person is skinny or has more fat, less energy is spent to move it, thus lower calories burned in the same amount of time.
Lastly is intensity, which plays the role of the amount of calories burned by the average person. This applies to every sport or exercise, the higher the intensity the higher the amount of calories burned. The lower the amount of intensity the lower the amount of calories burned.
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Does BJJ make you fit? Is it good for weight loss?
Almost all BJJ athletes whether amateur or professional have great physiques from years of training hard and with impeccable consistency. This proves that you can attain a decent body with a good amount of muscle and definition within a few years
The reason for this is that BJJ involves a lot of both cardio and strength-based training which helps you lose fat and also gain muscle simultaneously. It allows for a complete body composition.
Therefore, this makes BJJ a very fit choice if you want to lose those love handles and gain some muscle mass. However, you should note that although it is great if you want to build a beautiful physique, there are easier alternatives to choose from that don’t require as much skill like cross-fit or bodybuilding. But then again, those don’t teach you self-defense.
Is BJJ a good workout?
BJJ is definitely a great workout; other than learning self-defense and losing weight there are multiple other benefits that come with training for it that other sports do not offer.
The most significant after these by far is the sense of accomplishment when you win a grappling match. In BJJ and most martial arts, it is all about technique and practice. When you finally win after countless hours of training, the sense of victory is a great source of dopamine for your mind.
Furthermore, when one trains BJJ, they can experience many inner benefits that can only be felt and not seen such as training. It lowers cholesterol levels, increases endorphin production, regulates insulin and blood sugar levels, improves the respiratory system, and just enhances an individual’s health in every way.
Is Jiu-Jitsu A Good Way To Lose Weight?
Jiu-Jitsu is an excellent way to lose weight. Thousands of people around the world can vouch that it has helped them get in shape by showing their off transformations on different platforms.
Although the act of having discipline is similar to other sports, losing weight by means of jiu-jitsu is far more interesting. This is because you are constantly learning new maneuvers, techniques, and defenses against opponents that if done consistently, can have you hooked for life to an excellent sport and lifestyle.
It is highly encouraged that one takes up Jiu-Jitsu not for just the benefits that come from learning a combat sport. But also for it helping them lose weight, gain confidence, and also many other health benefits like lower cholesterol and reduced chances of heart disease.
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How Much Weight Can You Lose Doing BJJ?
BJJ is a great way to lose fat and gain muscle mass. This is because it enhances your cardiovascular endurance which burns calories and also increases your overall body strength allowing for a complete body recomposition.
For most people, a pound or 450 grams of fat is 3500 calories. If one burns 3500 calories every week or so, they will easily lose weight. An average training session for BJJ lasts for 90 minutes and can burn around 800-1100 calories with decent intensity and up to 1300-1500 calories with a hard session.
If the average person has 3 training sessions every week, they can easily lose one pound a week. Although this is not significant, over the course of a year, with consistent training one can lose over 50 pounds which is enough to completely transform the body of anyone.
How Can I Lose Weight With BJJ?
BJJ training is a full-body workout that can help you build muscle alongside the ability to defend yourself. When you gain muscle, the amount of calories you burn over time slowly increases.
While gaining muscle and training BJJ at least three times a week, you can easily burn upwards of 3500 calories a week, which means you lose a pound of fat every week. Over time through a period of a few years, you can have easily lost multiple hundred pounds by the time you become a blue or purple belt.
BJJ is a versatile choice for someone who cannot hit the gym 6 days a week. It is one of the few kinds of sports and exercise where one can excel with just 3 sessions every week.
Calories burned during rolling
Rolling is by far the most grueling part of BJJ training and therefore it has the highest amount of calories burned. An average rolling session lasts about 30 minutes during training and is split into multiple 5-7 minute rounds.
For most middleweights, a rolling session can burn around 300-500 calories in just 30 minutes. This makes up for most of the calories burned from a BJJ session and is, therefore, the most demanding part of training and should be majorly focused on.
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