Weight loss is all about burning more calories than you take in. This seems simple enough, yet it is one of the most challenging things to accomplish. Counting calories and sticking to a diet plan is difficult.

Fortunately, Brazilian Jiu-Jitsu is here to help you. It doesn’t matter how much you weigh or what your body fat percentage is. Brazilian Jiu-Jitsu comes with many weight loss benefits that help you achieve your physical goals.

What is Brazilian Jiu-Jitsu?

Brazilian jiu-jitsu is a martial arts, combat sport, and self-defense system that focuses on grappling. In BJJ, a weaker person can defend against a stronger assailant by using the proper techniques, most notably by applying joint locks and chokeholds to defeat the other person.

However, BJJ is not just for self-defense. It can help you lose weight, too.

How Does BJJ Aid in Weight Loss?

1. Burns Calories

You are building muscle and getting more robust results in burning more calories. This is because muscle tissue requires more calories to sustain itself. This can also result in you being able to burn more calories after you’ve trained, even while at rest.

2. Boosts Metabolism

The muscle tissue lost when fat is lost through BJJ training is replaced by lean muscle tissue. This increases your metabolism, which is the rate at which your body burns calories.

And when you have a high metabolism, you’re burning more calories naturally, even when sleeping. This is an excellent benefit for your weight loss goals.

3. Increases Muscle Mass

Jiu-jitsu increases muscle mass because it works on your core and your extremities. The muscles in your abdomen, obliques, and abdominals work to stabilize and support the rest of the body while you use the extremities and their respective muscles to move the body. This strengthens the core, which leads to an increase in muscle mass.

Other Health Benefits of BJJ

1. Strengthening of Muscles

Jiu-jitsu’s training regimen will have you getting a great strength workout. The muscle fibers recruited on a set of push-ups or a pull-up are the same muscles that are trained by jiu-jitsu techniques.

2. Increased Work Capacity

The body constantly adapts to the stressors it is being exposed to. It is always a good idea to challenge yourself, and Jiu-Jitsu will make you work harder than anything else, including the treadmill. It forces you to breathe heavier and move more quickly. This increases your stamina, which makes you able to push harder and longer in many aspects.

3. Cardiovascular Strengthening

When you do jiu-jitsu, you are working your cardiovascular system. You are going to be breathing heavier and producing more lactic acid. The more you do it, the more your body will become accustomed to it and the fitter you will become.

4. Flexibility

Jiu-jitsu is an excellent way to improve your flexibility. The more flexible you are, the more relaxed your body will be. This improves your injury resistance, range of movement, and posture.

How Do I Get Started?

You can start training jiu-jitsu at any age. It is essential to prepare for the right reasons and take it seriously. You will start seeing results within the first few weeks of training. You will start seeing the benefits of weight reduction, flexibility, and strength.

The best way to start is to find a free introductory class with an instructor. This is a great way to determine if it is right for you.


If you have been struggling to lose weight, Jiu-Jitsu can significantly aid your goals. Combining diet and exercise is the most efficient way to get the body you want. And when it comes to exercise, you can’t go wrong with BJJ.

Pride Martial Arts Academy is a martial arts gym providing Brazilian Jiu-Jitsu and MMA classes for all age groups. Sign up for a free class now!