Martial arts is a great exercise because it works your entire body at once.
Different martial arts use different parts of the body further, and each will give you the ability to better defend yourself in an emergency situation.
But can martial arts build muscle or help you lose weight?
Martial arts can help you lose weight and build muscle, especially if you are starting to practice. But as you go, you’ll have to perform strength training to gain muscle, and you’ll need to burn more calories than you take in to lose weight.
This may be harder than you think because as you get older with your training and exercise at higher intensities, you’ll need to eat more calories and protein to achieve maximum results.
Therefore, you will need more training and better diet management to get your desired results, be it muscle gain, weight loss, or both.
Can martial arts build muscle?
First, you need to understand how muscle growth works to answer this question. To increase muscle strength, you must put that muscle under a greater load and work on its development.
Therefore, if you start practicing martial arts, you will see and feel the results very quickly to gain muscle and strength. [1]
This does not mean that you will become motivated overnight, but you will progress as you continue to practice.
Almost all martial arts training contains strength training, sometimes using barbells and sometimes using body weight exercises.
All of this means that you will gain muscle all over.
This works great for those who want to get in shape and learn to defend themselves with martial arts.
But, if you want to get over the hump, compete at a high level, and keep building your muscles even bigger, then you He should Implement a more comprehensive strength training plan.
Increasing your strength will give you a huge advantage in the arena, so it is necessary to constantly improve it. So how do we do that?
First, it’s always a good idea to use your own body weight in training. That means push-ups, sit-ups, squats, burpees—any exercise you can think of that uses your body weight to do it.
As you progress, your muscles will get used to that particular weight, and you, too He should Add weight to continue gaining muscle.
Start adding weights to your training. Do bench presses, dumbbell exercises, etc.
If you combine these exercises with your martial arts training, you will be amazed at how quickly results can come.
Martial arts can help you build muscle, but only to a certain level. When you reach this point, performing strength training exercises will be essential to continue building muscle.
The main reason for this is that you do a lot of martial arts cardio.
Burning calories and gaining muscle don’t go hand in hand, so you must balance how you train with what you want to achieve.
If you want to gain muscle, do more strength training.
But, if you want to lose weight, stick to cardio and endurance training.
Can martial arts help in losing weight?
As mentioned earlier, martial arts can help you lose weight very quickly, especially in the first few months of training. [2]
I lost 16 pounds in three months when I started kickboxing, because it’s as much a high-intensity cardio workout as it is a martial art and combat sport.
But there are layers to it. Sometimes practicing martial arts can lead to weight gain rather than weight loss. It all depends on what you want to achieve.
Based on this, the coaches will adjust your training to better emphasize those goals.
If you want to lose weight and get fit, you will do many high intensity workouts.
This includes weight-bearing work, running, doing combinations, intense sparring, and other exercises that get your heart rate up and make you sweat like crazy.
You have to burn calories to lose weight, and martial arts can be great for doing that.
However, it is not uncommon to see professional fighters advance in the weight divisions because their training results in them gaining weight rather than losing it.
This can happen when you incorporate strenuous strength training into your plan.
They also eat a lot of protein and consume a lot of calories to improve muscle gain, which leads to weight gain.
If your goal is to lose weight, you need to make sure that you are burning more calories than you are taking in.
High-intensity cardio burns a lot more than just lifting weights, so you should focus your training on this type of exercise more.
But, if your goal is to gain muscle and bulk, you probably know that you’ll gain weight while you’re doing it.
There is an upside that you can do both by gradually adjusting your exercise plan to find that balance.
In the end, it all depends on whether you practice martial arts to get in shape and learn self-defense or actually to compete in sports.
Why do people think you can lose weight quickly using martial arts?
I wanted to share my thoughts on the general idea that martial arts means losing weight and how this idea came about.
We tend to see and hear a lot about martial artists losing weight quickly before their fights, especially in MMA, where fighters drop up to 20 pounds in just a few days.
While they lose weight very quickly, it presents a false image of martial arts and weight loss because people don’t hear all of it. [3]
Fighters dry themselves hard to meet the maximum weight class they desire.
But, after weigh-ins are complete, they regain up to 15 pounds in 24 hours, giving them an advantage when it’s time to fight.
This is by no means a healthy way to lose weight, and you should not think that martial arts will lead you to lose weight quickly.
It has nothing to do with martial arts but with dehydration, a unique diet, and a team of nutritionists and doctors watching over you every step of the way.
The best martial arts for losing weight
Incorporating martial arts into your fitness routine can be very effective when it comes to achieving your weight loss goals. Different disciplines offer unique combinations of cardio, strength, and technique exercises. Here are some excellent options to consider to shed those extra pounds:
Kickboxing
Kickboxing is an intense, calorie-burning workout that combines punches, kicks, and knee strikes. This martial art not only tests your cardiovascular endurance, but also builds strength in your core, legs, and arms. Its high intensity and full-body involvement make it an ideal choice for rapid weight loss.
Brazilian Jiu Jitsu (BJJ)
BJJ is a combat-based martial art that focuses on ground combat and submission techniques. Although it is not as high intensity as kickboxing, BJJ exercises still provide an excellent weight loss option. The constant movement and positional transitions enhance muscular endurance, increase flexibility, and burn calories in the process.
Muay Thai
Muay Thai is an amazing martial art that involves punches, kicks, elbows, and knee strikes. Training in Muay Thai requires high levels of cardiovascular and muscular endurance as it works your entire body. Intense training sessions help burn calories quickly, which makes this martial art an ideal choice for those looking to lose weight.
boxing
It may seem that boxing focuses primarily on the upper body, but this discipline can provide an intense, full-body workout. Boxing exercises engage your core, legs and upper body by incorporating footwork, head movement and proper technique. Along with heavy bag work, pillow work, and fencing, this martial art can greatly contribute to your weight loss goals.
taekwondo
Taekwondo is a Korean martial art known for its high and fast kicking techniques. It incorporates various movements, stretching, and core-strengthening exercises, and requires balance, strength, and flexibility. This martial art engages your entire body, which makes it a great addition to your weight loss program.
To improve your weight loss results in any of these martial arts disciplines, it is essential to maintain a healthy diet and combine your training with other forms of cardiovascular and strength training. Remember, weight loss depends on a calorie deficit, so a comprehensive plan that addresses your physical activities and eating habits is essential. With consistency and determination, you’ll be good at achieving your weight loss goals.
What then?
While you’re searching for an answer that martial arts can build muscle and help you lose weight, I’m assuming you’re thinking of starting with martial arts training.
If you don’t know which one to choose, I highly recommend reading my in-depth guide to choosing your first martial art.
Once you get started, here is a detailed 5-step process on how to lose weight with martial arts. check it out!