How to Lose 30lbs doing BJJ

Lose 30lbs Doing BJJ

People are always looking for the next new way to lose weight and keep it off. After training people for the past 20 years the number one thing they all have in common is never being held accountable for their work effort.

It is easy to get results when working with a trainer (assuming the trainer knows what they are doing) because one they don’t know what to do so they go to someone who knows better and second is they are emotionally weak and can’t keep themselves in check unless they have someone to constantly to report to. This is why when people work with a trainer tend to fall apart after they move on from their trainer or why people do so well on diets that require them to report back weekly for checkups but when they quit going the weight starts going back up.

What if I told you that I have a way to lose up to 30lbs and keep it off would that interest you?

If your answer is yes then start playing BJJ and not only will you lose weight but you will feel great make new friends and have the self-defense skills to protect yourself if something was to ever happen to you are your family.

Using BJJ to lose weight works because like I pointed out before most people fall off when they move on from their trainer but working towards a Black Belt is at best an 8 year journey. Can you imagine the progress you can make in 8 years of training and eating right?

A black belt Tim Bruce wrote a good article on the calories that or burned during practice while in BJJ class. I wish I came up with this formula but I have to give credit where credit is due.

In order to see how many calories you burn during practice, you need to multiply the number of calories burned per hour by your body weight. Now at our school we have classes 1 ½ hours long but to keep things simple I will used Mr. Bruce’s example and formula.

· 5 minutes of stretching

· 10 minutes of calisthenics

· 15 minutes of techniques

· 30 minutes of rolling

At 175 pounds the following equations would work for me.

Take the Calories burned per hour per pound of body weight value. Multiply that by your body weight in pounds. Divide that by 60 minutes and you are left with how many calories you burn each minute at your given weight. Multiply that by the number of minutes you engage in that activity. That will give you your calories burned.

Stretching (1.81 x 175lbs) ÷ 60 mins x 5 mins = 26 calories for 5 minutes

Calisthenics (2.43 x 175lbs) ÷ 60 mins x 10 mins= 79 calories for 10 minutes

BJJ technique (3.25 x 175lbs) ÷ 60 mins x 15 mins= 142 calories for 15 minutes

Rolling (4.87 x 175lbs) ÷ 60 mins x 30 mins= 426 calories for 30 minutes

26 + 79 + 142 + 426 = 706 total calories

Add another ½ hour for training/sparring and that number is up to 1132 calories.

How many calories are in a pound?

Let’s add one more parameter to our equation which is 1 pound of fat = 3500 calories aprx. This means that if you consume 3500 more calories than what you burn in a period of time you will gain one pound but if you manage to burn 3500 more calories than you consume you will lose 1 pound

What is my daily calorie requirement?

Basic Metabolic Rate (BMR) in essence this figure gives you the number of calories your body needs on a daily basis in order to function properly.

Now once you have figured out your BMR you need to find your Met Value (activity factor) and multiply them together. This will yield the number you need to maintain your weight and support your activity level on a daily biases. This means that your Met Value stands for your BJJ classes.

Lets say your BMR is 1800 and your met value is Moderate exercise 3 days a week 1.55. BMR 1800 x 1.55 = 2790 kcals. This means 2790 kcals or needed to maintain your current weight.

Let’s assume that you want to lose 5lb in 2 months, to make weight for a upcoming tournament. This is how you calculate the amounts of calories to eat per day:

Step 1: Calculate your BMR and daily calorie needs

After using a BMR and daily calorie calculator: BMR is 1800 calories and daily calorie needs are 2000 kcal.

Step 2: Calculate the calories you want to lose

You want to lose 5lb which is aprx 17500 calories (1lb of fat is 3500 calories)

Step 3: Calculate how many calories you need to not take in per day

Doing some basic calculations you can find out that 17500 calories in 2 months is about 8750 calories per month or 2187calories per week or 313 kcal per day. So in theory, if you manage to not take in 313 calories per day you will lose 5lb in 2 months

Step 3: Subtract the number of calories you need to not take in per day (Step 3 above) from your daily calorie needs (step 1 above)

Daily Calorie needs – Calories not taken in per day = 2000 – 313 = 1687 kcal per day. This is the number of calories you need to eat per day if you want to lose 5lb in 2 months!

Follow this method for a year and you will lose around 30 lbs. 2 months / 12 months = 6. 6 X 5lbs = 30lbs.

Method 2

Now let’s take all things into consideration, if you continue to eat the same amount of calories without changing your diet and burn more than what you take in then you will lose weight. This is the bases on the saying calories in calories out theory in order to lose weight.

Now this holds true and there is no way around it. You have some people who argue this saying it is not that simple. That exercise doesn’t burn enough and if so it can be countered by drinking a soda, sports drink or even a fancy coffee. This also can negated by eating 2-3 pieces of pizza or 1-2 breakfast muffins.

Well last time I checked I never told my clients to eat and drink the shit I have listed above. Regardless if it’s for losing weight or just being healthy. Also we are talking about burning up over 1000 calories per training session not some going through the motions crap workout.

Let’s take a look at the numbers in a BJJ training session your burn up to 1132 calories give or take depending on how hard you train. If you train at least 3 times a week that will yield 3396 calories burned from BJJ practice.

Now let’s say you eat an average of 2500 calories per day. Ok take 2500 calories X 7 days = 17500 calories. Now take 17500 – 3396 = 14104 / 3500 = 4lbs. That’s an average of 4lbs of weight loss PER WEEK!

Now do not get me wrong that is drastic and that drop will not continue but you get the point. Eating an healthy diet full of fresh fruits and vegetables with good sources meat will yield you great results for losing weight and a healthy body. Just add a little BJJ in your life and you will be looking and feeling great in no time!

Jules Bruchez