The Role of Grappling in Weight Loss

Many people turn to Judo or Brazilian Jiu-Jitsu (BJJ) as a way to lose weight. While grappling is an excellent full-body workout, the approach you take matters. If you come into training and go 100% every session, you’re likely to burn out—or worse, get injured. Instead, understanding how to pace yourself and use grappling strategically can make all the difference in sustainable weight loss.

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Caloric Balance: The Foundation of Weight Loss

The number one rule for weight loss is simple: calories in vs. calories out. Shintaro follows a structured approach, maintaining a daily intake of 2,000 calories while ensuring he hits 150g of protein to retain muscle mass. On weekends, he increases his intake to 2,500 calories to prevent metabolic slowdown and improve diet adherence.

Many people make the mistake of overestimating their caloric burn from training. For example, after a hard Judo or BJJ session, they might assume they burned 1,000 calories and reward themselves with a high-calorie meal, undoing their progress. Tracking food intake properly is key.

Training Smart: Avoiding Injury While Losing Weight

A common misconception is that pushing hard in Judo or BJJ every session will lead to faster weight loss. But if you’re out of shape and go full intensity, you're at high risk for injury—which can set back your progress completely.

Instead of treating training like an all-out sprint, adopt a low-intensity, steady-state approach. The goal is to stay on the mat as long as possible, constantly moving without triggering excessive hunger responses. Some key strategies include:

Slow and controlled movement – Avoid explosive bursts that cause fatigue and injury.
Longer training sessions – More time on the mat means more calorie burn.
Focus on technique over strength – Instead of muscling through techniques, refine your movements to conserve energy.

If you get injured, you’re not just missing Judo—you’re also less active throughout the day, which further slows weight loss. Self-preservation should always come first.

Structuring Your Grappling for Weight Loss

To use grappling effectively for fat loss, your training should reflect that goal. Rather than engaging in short, intense bursts, extend your rounds and focus on movement:

Uchi-komi & drills – Keep moving with controlled reps rather than all-out randori.
Longer but less intense rolls – Prioritize staying in motion over explosive exchanges.
Standing up after takedowns – Simply getting up repeatedly burns a surprising amount of calories.

Additionally, communicate with training partners to adjust intensity. If working from half guard, avoid static positions and maintain movement to maximize calorie burn.

Judo vs. BJJ for Weight Loss

Judo and BJJ both offer benefits for fat loss, but BJJ tends to be better suited for steady-state cardio because:

Judo is more explosive – Short bursts of high intensity increase injury risk.
BJJ allows for constant rolling – You can move at a moderate pace without breaks.
Less impact on joints – Easier on the body, allowing more frequent sessions.

That doesn’t mean Judo isn’t effective—it just requires a smarter approach to maximize time on the mat without excessive fatigue.

Final Thoughts

Grappling is an incredible tool for weight loss when approached strategically. Instead of treating every session like a competition, shift the focus to sustained movement and long-term consistency. Combined with proper diet and recovery, this method can lead to steady, sustainable fat loss.

If weight loss is your primary goal, stop thinking about winning every round—instead, use Judo and BJJ as a tool to stay active, burn calories, and refine your technique along the way.

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Using Grappling to Lose Weight: A Practical Approach