HOW TO GET IN SHAPE FOR JIU-JITSU AND OTHER MARTIAL ARTS
Think about running right now (I know...gross). Now think about boxing or any martial art. Both are very difficult, but each gets your heart moving differently. It's because running is a slow burn activity. You can run for hours and you'll burn more calories, but it takes a while for you to penetrate the fat layer to burn that instead of your sugar and carbs layer.
With Martial Arts and other HIIT (High Intensity Interval Training) programs, you require a lot more energy so you hit the fat layer faster. The tradeoff? You can't do sparring for martial arts as long as you can for running. That is you hit the fat layer faster and more efficiently, but can't do it straight for hours like running.
With JitFIT, we do rounds in 5 minute increments to get your heart rate bumping followed by a quick rest and repeat in order to keep hitting that fat layer so you can burn up the fat. You can watch more here.
CAN I LIFT AND LOSE WEIGHT AT THE SAME TIME?
In short, yes you can, but it's very tricky and here is why. If you are doing heavy lifts to gain muscle, then you are putting on weight. This rule is very hard for people to comprehend, but it's the truth. You may be burning fat with your muscle, but that doesn't mean the scale will look lighter. The problem is people think weight=fat.
Your goal should be to really lose fat, not weight. However, it ultimately comes down to the diet. People usually underestimate what a "good" diet is and how hard it is to maintain it. The main insights into having a good diet are the following:
| Understanding the Quality of what you're eating. Fruits, vegetables, unprocessed stuff and less meat/dairy are good.
| Understanding the Quantity. Keeping track of your weekly caloric intake is a good way to ensure you burn more than you eat.
| Understanding the timing. This is basically intermittent fasting.
WHAT TO WATCH OUT FOR IN GYMS THAT OFFER A "CHALLENGE"
Have you seen these gyms that have been offering these "challenges" or "bootcamps"? Some of them say "If you lose 10% body fat in 1 month, we will give you a month free". These places are scams and are casinos disguised as gyms. Here are some things to look out for:
| Breakage: This is a term used in the industry. Think of Planet Fitness. For $10/month they have the highest sign up rates, but also they have the lowest attendance rate. Similarly, the most profitable customer for Costco is a member that pays the $50 to sign up and never shows up again. These gyms want you to sign an annual contract because they are banking on you never coming after a certain point, but you have to keep paying. Honestly, if you did leave, there is no way they are going to hire a lawyer to get your couple hundred bucks. What other hobby requires you to sign a contract???
| Challenges / Boot camps: With Challenges, the general setup is this: commit some money to hit a goal. If you hit great! You're likely to spend money to keep a membership. If not, then it's on you and the gym keeps your money. Here's how they make it so you can't win. They will give you a "plan" designed for you that includes diet, work out, nutrition, etc. Now, the rules are you have to follow everything they say to meet the challenge. That includes buying their products on top of the membership. If you don't buy them, well you lose the challenge and they keep your money. Lose lose for you, win win for them.
| Positive Social Reviews: Probably the most deceptive thing, some gyms will make you give them a positive 5-star review as part of their contract instead of a genuine review. If you don't, you can't be a member or you can't get your "deposit" back. FYI, deposit for what? What do these initiation and cancellation fees cover?
Don't get deceived, just get results. Look for a place that has real results of real people. Find a place with a welcoming environment that sees you as a person and not as a bag of cash. You'll be much happier spiritually and physically.