Is MMA Good for Weight Loss? Absolutely! If you’re looking to shed those unwanted pounds, Mixed Martial Arts (MMA) can be a highly effective and exciting option. Not only does MMA provide a fantastic full-body workout, but it also helps you burn an impressive number of calories. With its combination of striking, grappling, and intense training sessions, MMA engages multiple muscle groups simultaneously, maximizing calorie expenditure and accelerating weight loss. So, if you’re ready to step into the cage and unleash your potential, discover why MMA is not just a combat sport but also a fantastic tool for achieving your weight loss goals.
Want to get started in MMA for weight loss? Check out our Ultimate Beginner’s Guide to MMA
Worried that MMA isn’t safe? Actually, MMA is remarkably safe. As with any high-impact sport, MMA has its risks but the rigorous safety measures in MMA make it one of the lowest in terms of serious head injury. Studies show that MMA is safer than most high-impact sports including Boxing and Football (Beldsoe et al, 2006).
Is MMA good for weight loss? – Explained
Weight loss is all about a calorie deficit. You need to use more energy (calories) than you consume to lose weight. Exercersize burns calories. What you eat and drink adds calories. An MMA class can burn from 300 calories to 1200 depending on the intensity of the session (Engage, 2019). Regular classes will involve calisthenics, weight training, cardiovascular conditioning, and skill practice, such as lifting someone of comparable size. Professional teams frequently put in a lot more practice time. Even in the first few weeks of training, this could result in a noticeable weight loss.
Success alert: Don’t neglect diet when trying to lose weight through MMA. Weight loss in 70% diet and 30% exercise. You could be sabotaging your calorie deficit efforts through training by overeating or eating calorie-dense foods. You might experience increased hunger when engaging in MMA training since your body naturally wants more calories in response to this calorie deficit. Just be careful not to overeat to the point that you are no longer in a caloric deficit.
1) The Calorie Expenditure
MMA is a rigorous sport that requires high-energy training. As we’ve said as a beginner you could run up to 1200 Calories per training session.
A more vigorous and skilled hour of MMA training might result in calorie burning between 1700 and 2000. Pro fighters train for at least two hours every day during the last days of training camp. At this level, your daily calorie expenditure increases to between 4500 and 5000 when your normal daily activities are included.
2) A Full Body Workout
MMA requires strength, agility, and stamina, meaning:
- You’ll build and condition muscle from head to toe. Building muscle is excellent for weight loss because it heightens your Resting Metabolic Rate, meaning you burn more calories at rest.
- You’ll get a good cardio workout. This is where we burn the calories we’ve eaten or stored as fat giving us that all-important calorie deficit.
- The mixed element of MMA means that you will train in different specialties. This ensures that no muscle groups are left out and your body is constantly adapting keeping exercise plateau at bay.
Find out the importance of Strength Training in MMA here.
Not seeing a loss on the scales? Don’t forget that MMA training will build muscle. This weighs heavier on the scales than fat BUT working these muscles will tone them, making you slimmer and most importantly fitter and healthier.
3) Work out Flexibly
You don’t need fancy equipment to get an MMA workout, so you can do it when and where suits you best. Try shadow boxing or skip rope in the backyard. Find a class or gym session on a day or time that suits you best. Pick the exercises or martial art styles you train in and when.
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4) Variability
Because there is so much to learn in MMA, and so many elements in its training you need never get bored. There is always a new attack or style to learn so there is no need to get stuck in a rut with monotonous weight lifting or treadmill runs. Try out our list below.
- Agility – Jump rope, agility ladders, stair runs, obstacle runs
- Technique – Shadow Boxing, sparring, bag work, Martial arts classes
- Cardio – Jogging, treadmill runs, cycling, sports, swimming
- Weight Training – Push-ups, sit-ups, deadlifts, dumbbell reps, planks, etc
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Dumbbell Set
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Inspiration
People are inspired to eat healthier following high-intensity workouts, which is another fantastic benefit. The last thing you want to do is cram your face with junk food after burning 1000 calories (about 80 minutes of running) in 45 minutes. Maintain your healthy eating habits and limit your intake of soda and fatty foods.
Hopefully, this article has inspired you on your weight loss MMA journey and given you the tools and information to succeed.
FAQ – Is MMA good for weight loss?
Q: Is MMA good for weight loss?
A: Absolutely! MMA training can be adapted to accommodate individuals of all fitness levels, including beginners. Many MMA gyms offer beginner-friendly classes that focus on technique, conditioning, and gradual progression. It’s a great way to get started on your weight loss journey while learning self-defense skills and enjoying the thrill of MMA.
Q: How does MMA help with weight loss?
A: MMA is a high-intensity workout that combines various disciplines, such as striking, grappling, and cardio training. These activities engage multiple muscle groups, leading to increased calorie burn and improved cardiovascular endurance. Regular participation in MMA training can help you lose weight by increasing your metabolic rate and promoting fat loss.
Q: Can MMA training replace traditional forms of exercise for weight loss?
A: MMA training can be an excellent standalone workout for weight loss. However, it’s always beneficial to have a well-rounded fitness routine that includes strength training, cardiovascular exercises, and flexibility work. Incorporating MMA into your overall exercise regimen can add variety and make your workouts more enjoyable.
Q: How often should I train MMA to see weight loss results?
A: The frequency of MMA training sessions depends on various factors, including your current fitness level, schedule, and personal goals. To see weight loss results, it’s recommended to engage in MMA training sessions at least 2-3 times per week. Consistency and commitment are key for achieving your desired weight loss outcomes.
Q: Can I lose weight through MMA without participating in actual fights?
A: Absolutely! Many people engage in MMA training solely for its fitness benefits and never compete in actual fights. MMA offers a comprehensive and intense workout that can help you burn calories, build lean muscle, and lose weight, regardless of whether you have intentions of stepping into the ring.
Q: Are there any dietary recommendations to complement MMA training for weight loss?
A: While engaging in MMA training, it’s important to fuel your body with a balanced and nutritious diet. Aim for a calorie deficit by consuming whole foods, lean proteins, fruits, vegetables, and healthy fats. Stay hydrated and consider consulting a nutritionist to optimize your dietary choices for weight loss and overall performance.
References
Beldsoe, G., Hsu, E., Grabowski, J,G., et al. (2006) ‘Incidence of injury in professional mixed martial arts competitions’ Journal of Sports Science and Medicine 1(5), pp. 136-142. Available at: https://pubmed.ncbi.nlm.nih.gov/18308883/
Engage (2019) MMA Nutrition: How to Manage Your Weight for MMA – Part 2. Available at: https://engageind.com/blogs/articles/mma-nutrition-how-to-manage-your-weight-for-mma-part-2-calories-out
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