It is not today that women are increasingly interested – and gaining space! – in the Brazilian Jiu-Jitsu (BJJ) world. In addition to being a pleasurable and challenging activity, BJJ also helsp to take care of the body and health. Proof of this is jiu-jitsu, a modality that has as one of its main advantages rapid weight loss, in addition to lowering blood pressure and blood glucose, for example. 

According to specialists, an hour of jiu jitsu class can burn up to 1000 calories, favoring fat burning and bringing other benefits such as muscle strengthening, increased strength, flexibility, self-confidence, stress control and, consequently, better quality of life.

Do you feel like doing a roll at Gracie Sydney mats? So check out everything you need to know about the modality below!


If you are willing to loss weight, first thing you should do is seek help from a nutritionist to maintain a balanced diet that meets the body’s needs to face this heavier workout.



“It is very important that the practitioner has a balanced diet between proteins, carbohydrates and fats, in addition to correct schedules. For example, before training, you should prioritize the consumption of proteins associated with a low glycemic index carbohydrate source, such as sweet potatoes, brown rice, cassava or wholemeal bread”, guides the cardiologist. In the post-workout, it is indicated keeping the protein source and associating a high glycemic carbohydrate source, such as white rice, pasta and potatoes.

Fats should be distributed among all meals – the best options are oilseeds, olive oil, fish (tuna, sardines, salmon) and avocado. “Important to remember that, like fiber, fats should be avoided immediately before training, as they can cause gastric discomfort.”



Although jiu jitsu offers several health benefits, it is not suitable for people who have heart problems as it requires a lot of physical effort and accelerates metabolism. 

For those who have joint problems, it is mandatory you inform your coach so they can adapt your training. 


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