Will BJJ Get You Ripped? (A Closer Look)

Brazilian Jiu-Jitsu, or BJJ, is an excellent grappling martial art with numerous fitness benefits. It focuses on ground fighting, and a typical class includes an intense warm-up, heavy techniques drilling, and long rolling sessions, all of which improve one’s fitness and physical abilities. So, will BJJ get you ripped?

Brazilian Jiu-Jitsu will not get you ripped on its own. It’s all about calories in and out when it comes to losing weight and getting lean. You will gain weight if you consume more calories than you burn and vice versa. On the other hand, BJJ has incredible benefits that can help you on your fitness journey.

BJJ is typically touted as a full-body exercise that may help folks get in shape and even reach a “ripped” figure. But is there any validity to this assertion? This article looks at the advantages of BJJ for fitness, including how it may help people get a toned and muscular physique.

Does BJJ Get You Ripped?

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Are you gaining some pounds and wondering whether Brazilian jiu-jitsu will help you lose weight and get ripped?

BJJ alone will not get you ripped. But it can help you improve your fitness and physical abilities.

Brazilian Jiu-Jitsu is an exciting and fun kind of cardio. A regular BJJ class has extensive drilling and rolling sessions to help you burn calories.

Aside from that, many students who begin Jiu Jitsu lose weight rapidly because they increase their activity level, expend more calories, and drop some weight. Then, the momentum stops, but they feel better when they roll to the gym.

Related: You should know the potential health risks if you’re considering starting Brazilian jiu-jitsu. While BJJ can provide tremendous physical and mental benefits, it has drawbacks. Click here to read more!

How to Get Ripped While Training BJJ?

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BJJ is a grappling and ground fighting-focused combat sport. It consists of many bodyweight exercises and rigorous physical activity that may help you burn calories and develop muscle.

On the other hand, getting ripped while practicing Brazilian jiu-jitsu requires a good training program (BJJ + weight training), a strict diet, and efficient rest.

The first step is assessing your situation and defining your need to get ripped.

Scenario 1: Muscular Person Who Wants to Burn Fat

if you currently have a lot of muscle but want to shed some fat, you should strive to burn more calories than you eat while keeping as much muscle as feasible.

Decrease your daily calorie intake by 300-800 calories below your maintenance calories, which are required to maintain your body weight.

Also, consume at least one gram of protein per pound of target body weight and engage in some additional rolls to assist in burning calories.

Scenario 2: Skinny Person Who Wants to Gain Muscle

If you’re already thin but want to bulk up, consume more calories than you expend. Consume 250-500 calories more than your maintenance calories, with most of these calories coming from carbs, which provide energy and replenish muscle glycogen.

Aim for one gram of protein per pound of body weight, and choose a weight training program that focuses on compound lifts and progressive overload to grow stronger and develop muscle.

If you need to shed fat while gaining muscle, it’s ideal to become lean before adding power.

This method makes it easy to detect if you’re gaining weight too quickly and whether the mass you’re acquiring is muscle or fat. Add weightlifting to your program, continue practicing BJJ for cardio, and keep your technique sharp.

Don’t Neglect Good Rest

Relaxation and recovery are equally vital as exercise and nutrition. After intensive workouts, your muscles require time to heal and rebuild, so get enough sleep and take rest days.

Indeed, Stretching, yoga, and meditation can also be incorporated into your regimen to encourage relaxation and stress reduction.


BJJ is a beautiful approach to increasing general fitness and building a toned and powerful physique. Regular exercise can burn calories, build muscle, improve flexibility and mobility, increase cardiovascular endurance, and reduce stress.

However, it is essential to remember that BJJ alone will not get you ripped; it must be combined with a healthy diet and weight training.

Related: Don’t put it off any longer; check out the list of the finest jiu-jitsu strength and conditioning workouts. Regularly integrating these workouts into your BJJ training program can help you become a stronger and more competitive grappler. Click here for further information! 

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