In this post, I’ll walk you through my Jiu-Jitsu body transformation. Before I started Jiu-Jitsu, I was overweight and untrained. I wasn’t living healthy and always made excuses for why the gym wasn’t for me.

My jiu-jitsu body transformation. Left is a picture of me overweight and to the right is a picture of me in shape

The moment I started Jiu-Jitsu, my body started to transform. Why? Of course, because you burn a lot of calories during a BJJ class. But it’s also because it changed my mindset.

Jiu-Jitsu instilled an athlete mindset in me. It made me wanna take care of my body.

So, through BJJ’s motivation, I started to lift weights and eat healthier. It gave me a reason and purpose – nothing else before was able to give me that.

So, within a year, I completely transformed my body and mind. Brazilian Jiu-Jitsu is truly one of the best things that happened to me.

How Did I Use Jiu-Jitsu To Lose Weight?

1. I showed Up

Getting better in Jiu-Jitsu only works if you stay consistent. If you only come once in a blue moon, you won’t gonna make it.

BJJ forced my to show up to practice – Week in, week out. And by doing so, Jiu-Jitsu consumed my life. I started consuming ton of BJJ content, I talked about it more and I drilled at home. It became a big part of my life.

So of course I shedded a lot of calories when going 3-4 times a week to practice, but it also changed how I think and behave.

2. Developed an athlete mindset

By letting Brazilian Jiu jitsu to consume my life, I developed a mind of an athlete. I wanted to be good at it. So I needed to work on my technique strength and performance.

That meant I was skipping the bars and the clubs. Instead I was going to BJJ. I was not eating before practice because I wanted to perform to the best of my abilities.

3. I competed

This was huuuge – A few months into BJJ I started to compete. Competitions have weight classes – and I was inbetween 2 weight classes. Of coruse I want to compete at the lower one – so that motivated me even more to lose the weight.

Also when you have a competition coming up, you’ll be hyper focused. No way I’ll miss practice. No way I’ll eat that cookie.

I did everything to be prepared. And by doing that, I lived more like a warrior. There’s no space for unhealthy behaviour.

4. Changed my Eating Habits

I used to not really take care of what I eat. I didn’t enough WHY behind me to stop eating unhealthy. BJJ gave me that why.

It didn’t feel right to eat all that sugery and processed food. It wasn’t aligned with the new lifestyle I set up for myself.

Of course, I didn’t change my diet completely, but I got more careful of what and when I eat.

5. Went to the Gym

Once I saw that my body is changing, I got super motivated to do strength training.

Once I noticed that the strength I build in the gym is also got for Jiu-Jitsu, I got really into it. So motivation to go wasn’t an issue anymore. I went to BJJ class 3-4 times a week and went 1-2 a week to the gym.

It’s easy to work out when you have a big prupose on why you do it.

Things To Avoid When Using BJJ For Weight Loss

1. Don’t use Jiu Jitsu as an excuse to overeat

I know that Jiu Jitsu burns a lot of calories. Especially if you roll a lot. But this shouldn’t be an excuse to overeat. You have to still eat healthy.

If you come home from practice and eat pizza, you might even gain weight. BJJ is not a magic pill. Brazilian Jiu-Jitsu will help you to loose weight but you still have to get your diet right.

2. Don’t Forget Strength Training

Jiu Jitsu doesn’t make you muscular. You might lose weight but if you don’t strength train you could end up skinny fat.

So try to go to the gym at least 1-2 times a week and do some strength training.

Your body will get a nice shape and it’ll help your game.

My Jiu-Jitsu Body Transformation: Final Advice

So if you want to transform your body, Brazilian Jiu-Jitsu is a great way to do that. I struggled with my weight for years. It’s because I didn’t have a strong enough why. I didn’t have a purpose. BJJ installed it in me.

Since I started Brazilian Jiu Jitsu, so many great things happened for me – I started my own business, I lost weight and gained muscle, I got more confident, I feel more safe, and I developed consistency.

Jiu Jitsu is an art that’s beneficial for the body and mind. Drop the long sessions on th treadmill, go do something more fun. And for me that is Jiu Jitsu.

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