Out of Shape White Belt Wants to Improve Cardio for BJJ Rolling

Today's Q&A video is from a brand-new White Belt who gasses out too fast during BJJ training and wants to improve his cardio. Now his request is for options other than just the obvious, roll more solution.
So in this video I share 2 ideas that will help improve your cardio or "gas tank" for Brazilian Jiu-jitsu. I've kept the tips as simple as possible. Doesn't mean they're easy, but if you act on the 2 suggestions I give in the video I guarantee you'll be able to roll longer and have more energy for BJJ training.
I say this from my experience and also the experience of many of my students.
If you're struggling to roll in your gym and want to give your BJJ stamina a boost then I hope the video helps.
-Chewy
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[@Jamie-kn1fw]

I'm 50 and just joined a BJJ a month ago, Your content has been a great help getting through the early stages. Thanks

[@TheDerekDalton]

I’m 49 and started last week. I’m the oldest in class :) I am having a blast!

[@lowreedman]

I'm 51 and have been training for 8 years. Diet is huge - and I have my demons for sure. When I eat better I feel better. I'm not good at running either. Always been a swimmer and biker so I do that.

[@michaelherron4306]

I’m 49. Injury prevention is the main thing for me so you don’t miss time on the mats. Avoid going hard if possible. Choose your partners wisely.

[@zompreacher]

Goodness, I'm 39 and just started and you guys are heroic in my book

[@ricozam7733]

Hi Jamie, you need to take into consideration that as people get older, their maximum heart rate decreases, so rolling with younger guys cardio will be an additional disadvantage. A general rule to determine you max cardio rate is substract your age to 220, so in your case your nominal max rate will be 170. As for diet, you may want to try to avoid red meat and any meat in general 6 hours before your trainings, because animal fat goes into your blood stream, reducing the ability of your red cells to carry oxygen.

[@user-sg8kq7ii3y]

Everything you've suggested is great advice; however, I believe the #1 reason why newbies gas out quickly is due to not being able to relax. Everything is so new to them, that they're constantly tense, so they unknowingly hold their breath. They feel they have to frantically defend every single move their partner makes. They feel they must react to every perceived opening or opportunity. They don't know when to explode and when to relax. Their breathing is shallow. Because they lack technique, they muscle their way through everything, often holding their breath in the process. Anyone who has gone to a boxing gym and who has tried to hit a heavy bag for the very first time will know the feeling. After just 30 seconds on the heavy bag, many boxing newbies are gassed. They clench their fists tightly, they clench their jaws too tightly, they don't exhale as they punch. They get tired really fast, even if they run a lot, bike a lot, etc.

[@REALGODJESUS]

a best advice. thanks!

[@AlenKarthikeyan]

This is 100% facts. This is one thing I had to overcome in my early phases

[@eamonlong]

You are absolutely correct here, as soon as I started to relax and breath properly my rolls automatically got better and more enjoyable

[@TheePunisher]

Absolutely spot on,first roll tonight and my breathing was awful,holding my breath etc,moved partners to a purple belt and first thing he said was "breathe and remember to breathe",next 3 mins were far easier and more controlled.

[@christopherjohnson1266]

Yeah and also just knowing when to take advantage of time to rest mid roll

[@sutters7251]

I have four pieces of advice. As a 51 year old white belt who has just come through the other side of this. 1. Don’t eat before training eat after. Drink an espresso 45 mins before class. 2. Put yourself in the worst position don’t fight it. Concentrate on breathing nasally in these positions for as long as possible. Survive. Relax. This will take away anxiety. Or the FOF response. 3. Sprints or Iron Wolfs burpee workouts. Aim to be able to bash out 100 single pump burpees or 50 3 pump burpees strict military form. Learn to Roll without constant tension in the body learn to apply tension at the right moment. Instead of matching tension with strength - give in to it and use the momentum to effect sweeps and maintaining guard. Don’t make getting subs your goal. SURVIVE

[@justinlambert6826]

Brother, I am 6'2 and started doing BJJ again after 6 years of no training at all. I started at 267lbs and was gassed after the first minute or two. I have been going 4 nights a week for the past 4 months and I am a completely different man. I just hit below 240lbs and I can hard roll back to back for an hour or longer without feeling dead anymore. I hope he is able to commit and just keep going! It gets better.

[@Chewjitsu]

Good work brother.

[@justinlambert6826]

@@Chewjitsu thank you, your channel has inspired me a lot on my return journey and I’m competing in Naga this weekend for the first time since 2012. Thanks for the informative and awesome videos!

[@souljamarx]

Same man, back after 6 years out of shape, I died my first day back, actually threw up but yesterday was better and today will be better than yesterday 🤞🏼

[@zompreacher]

Bro I needed to read this. I'm shorter and heavier, but knowing it works helps man

[@101rwd1943]

I’ve lost 10lb in 1 month, 3 to 4 times a week.

[@gh3444]

I’m 61 and just started in BJJ. Your content has been very helpful. Thank you.

[@raiklaub975]

are you still in it?

[@blynch8740]

I quit vaping. I have run 45 minutes everyday for the last 5 months. I have not missed a single day. I went from needing oxygen to cardio for days son. I’m 38. Jogging 30 minutes in the beginning helped a lot. Then increase each week. Good luck.

[@metalbass62]

good man

[@SamiiYou]

Make sure to condition your knees. You could just have some rather expensive knee replacement surgery to show for it.

[@davidmiller-zf8zl]

Same story here bro! I've been running a 5k per day since February 22nd.

[@mozes42]

Just turned 42 last month, and today was my second jiu jitsu class. Played D1 football, but I’ve never been as gassed as I am when on the mat. I might only be two classes in, But it’s so damn addictive already! (Which is why I searched for this kind of video) I started because my two little ones also just began BJJ too, so our whole family is taking this journey together.

[@MadMidgetRacing]

Right there with you brother! Almost 45, and just started…kids been at it over 3 years.

[@LetsgetStupor]

Hell yeah....same exact boat as you gentlemen. My 8yr old has been doing since 4 and now she's calling me out on my shit. Just started this week.

[@Nickel138]

I’m in the exact same boat. I’m 42. I am on my second class. I hit the heavy bag for cardio, and work up a good sweat, good heart rate, but I still gas out pretty quick on the mat. Rolling is just different. I am sure we will get there. 😂

[@jesseebaez04]

You don’t know how perfect this is, I just took my first class about 2 hours ago and man I’m out of shape… well I’m round and that’s the problem!

[@stormred34]

I was there 1 year ago, now I can roll 7 times straight and still have a full gas tank, you will get there friend

[@Chewjitsu]

Good luck with your start in training brother.

[@jesseebaez04]

@@Chewjitsu thank you! My 5 year old started 2 months ago and it looked like fun. Now I know why sometimes he stops moving… lol.

[@PrescottCaliberClub]

I’m only a few months in. When I started I could not roll more than 60 seconds without being gassed completely. Last week I did four 5 min rolls back to back. Got smashed every time but I didn’t gas out. It will get better!

[@GaryLiseo]

Before I started training I could run 5-6 miles consistently… I still got burnt out quick when it came to training. Give it time and you’ll get more cardio

[@OGFITNESS]

At 20 we care about what people think, at 40 we stop caring, at 60 we realize no one is actually thinking about us. 😂🤦‍♂️. Great advice Chewy!🙏🙇‍♂️🥋

[@jackjack4412]

20, 22, and 24 for me. It took some HUGE failures to make me self reflect.

[@OGFITNESS]

@@jackjack4412 im mr failure brother, keep hustling, osu!🙏🥋🙇‍♂️

[@LusionX]

I'm a purple belt who took a year off and put on 40 pounds. It's been brutal, this video helped. Thank you Coach!

[@stangdude5593]

After 10 years off and now in my mid 40s, returning to the mat as a blue belt, the best two things that helped me were 1) remember to relax and breath, get comfortable being uncomfortable, and 2) diet. Seriously reduce foods that require an ingredient list on the packaging. That means more whole foods; meat, veggies, fruits, nuts, cheeses. Less alcohol too (only a couple drinks on the weekends). Train regularly, too. Don't overdue one week, and then take 2 weeks off.

[@ArmanKanonas]

Been powerlifting with no cardio since that pandemic. Just started jiu-jitsu and am completely embarrassed with my lack of conditioning. I'm about 170lb 28 yrs old 5'10 for reference. Needless to say this video came out right on time for me lol.

[@justBenzer]

Same! I've been training for a powerlifting meet and wanted to cut weight, so I started BJJ. It's embarassing at how fast I get gassed. 233lbs, 6ft, 30 years old

[@chadbrambers8346]

Run

[@ArmanKanonas]

@@chadbrambers8346 Running is good. But I've learned that grappling is better for grappling conditioning than running is.

[@t-roy13]

100% on the diet. I can tell a difference in performance and stamina with a clean diet. I’m in law enforcement, I would suggest running for any LEO because it is part of our job. Like you said, don’t kill yourself with it.

[@WhitebeltDG]

If your just starting bjj you found the right Channel tons of gems

[@willdallas53]

I run marathons and I grapple. The two things don’t compliment each other at all. I can run for 4 hours straight without stopping. I can’t grapple for 4 hours straight. An hour of open mat, with break rounds, kill me more than 30 miles of running. The problem is, when you’re doing cardio like running or biking, all the blood is flowing into your legs and your oxygen is just being directed one way. When you grapple, all of your muscles are calling for oxygen and energy.

[@carlhewitt5958]

I'm with you. I've done a marathon and thought I had good cardio, but rolling is different.

[@shanehubbard649]

yes, exactly what you said!!!!! man one week into jujitsu my entire body is SORE

[@BloodyThePooh96]

What would be your best advice then instead of running?

[@Sanbonzakuraa]

@@BloodyThePooh96 things like burpees, push ups, body weight squats, Komodo dragons, bear crawls, sprints. Those will help you greatly.

[@AntoineFabri]

Would you say cross-fit cardio is a better complement for bjj ?

[@kevsco5231]

Burpees have really helped me a lot. I lift weight and in between sets I’ll jump rope and or do 2 quick sprints. I also do road work twice a week and try and some stationary bike time in when I can.

[@michaelherron4306]

Iron wolf

[@fmagalhaes1521]

I love Burpees. I gained a new love for them from 1SG Iron Wolf.

[@fmagalhaes1521]

Stay out of the donut shops!!!

[@GaryLiseo]

I love how you emphasized diet. Since around the time I started BJJ I’ve been trying to keep my diet clean (avoid processed foods, eat good foods, like how you describe yours)

[@Chewjitsu]

Makes a big difference.

[@cryptostormer2512]

Dr Shawn Baker

[@thechief5624]

Beet juice before training man. Absolute #1 training hack. It’s expensive but try it you’ll notice a difference.

[@ryanwooden783]

Beet juice?

[@Luke-ih1oc]

@@ryanwooden783 yeah so you can beet your opponent

[@PrescottCaliberClub]

I have been practicing bjj for about 3 months now. It took a couple months to build up that cardio and stamina. I have not found a better way to improve my cardio enough to make bjj better but rolling non stop has helped me. Your videos have become some of my favorites. Keeping my head up and trudging through this is tough as a new guy. I’m still the low man in the gym and sometimes it feels like I’m getting nowhere but I’m gonna keep on keeping on.

[@mirosawgranacki7040]

During sparring, remembering to breathe helped me a lot

[@IEdjumacate]

I like the fact that you highlight the importance of making your own food. That’s the #1 most important thing in “dieting” in my opinion. Yes, you can go overboard with this too but it’s far better to eat Whole Foods that you make yourself than order out or eat pre prepped from the store. Healthy meals can be really tasty. There are so many amazing variations of chicken & rice. Learn how to cook different cuisines (Asian, Indian, middle eastern, African, Latin, etc), they all have their own delicious variation. A once boring meal will be the meals you look forward to.

[@anoopmair]

i'm 43 and started BJJ 6 months ago, when i first started I could only go one round of rolling and i would be gased out. I've worked my way up to 3 rounds or rolling and i'm totally spent. Diet and turning up as often as possible is what helped me out. I'm still getting smashed by everyone in the class after 6 months but still loving it!!!!!

[@lukepedler8564]

Been boxing for 2 months now at 39 yrs old. Can confirm everything said in this video. Diet, relax.. get some time running or biking. And stop stressing about holding up your training partners, #1 half the time they don't mind catching their breath anyway. And #2 a month from now there will be fresh newbies looking at you like you're the pro. It's the circle of life

[@stuwie31]

Going on 5 months training now, 6’2 and started at 291 lbs. now at 250 lbs. after tonight’s class I really started doubting myself but watched your video on frustration…it helped a lot. Thank you Professor.

[@suziehartwright]

Great video thanks! My husband likes to eat 1-2 sliced raw beets with hummus an hour before workouts to get the natural oxygenated effects from the nitric oxide. Best wishes.

[@rpatrickpm4097]

I felt the same when I first started training bjj. I started with daily intermittent fasting along with exercise. I first started intermittent fasting by not eating 3 hours before I went to sleep, then created a meal window between 10am-7pm and drop an hour every two weeks until I had a 5 hour meal window. For exercise I would do three rounds of bjj warm ups: 20-Jumping jacks, 10-squats, 10-push ups, 20-triangles, 20 cross chokes, 20 bridges, 20-hip escapes(shrimps), 10-break falls, 10-sprawls, 40-mountain climbers…lost over 20lbs in my first 2 months of training…

[@TheAdamHawk]

Chewy! This is perfect timing. I'm 5 weeks into my white belt but Friday after wrestling an mma guy in class I had my first asthma flare up in about 6 years. I'm working hard to improve but obviously working around the issue -- ty man!

[@iblzs227]

I was born with asthma, the struggle is real! In the type that gets triggered by literally everything(temp changes, exercise, perfumes/soaps, etc). I've had to tap due to it a few times, but I'm feeling lungs getting stronger.

[@rodrigoandrade256]

I hadn't had an asthma crisis since I was a kid, and after starting BJJ I would have them again every now and then on my frist few months. Now, 10 months in, I haven't had it on over 3 months. It felt like my body wasn't used to the trainning and would ask for help, but now that it is, it doesn't need it anymore. You'll get there as well brother!

[@dm8127]

Do you ever use an inhaler? I've been using one regularly now and helps a lot. Not sure if it is bad to use long term though.

[@fredkarklin]

@@dm8127 using an inhaler should only be a concern if your asthma is not under control and you need to rely on it multiple times a day. If you have proper treatment for asthma, you should be using "preventive" inhalers so you won't have asthma attacks oftenly.

[@andrewgrayoutdoors5122]

White belt of about 6 months. Focusing on breathing and pacing myself helped me roll more comfortably and for longer. Helps me prioritize when explosive scramble type movement which can benefit you versus spazy type hustle effort that wears you right out. My own experience, I would try to hustle effort, but it was just wasted movement. Hope this helps some...🤙

[@martialartsvocationalschoo3319]

Food is such a huge factor. I usually am also pretty strict with my diet, but this weekend I visited old friends and there was a lot of cake, beer and other treats. Training today was interesting.

[@macvidarr1719]

The beginning alone on this makes me feel SO much better. I'm always apologizing for having to stop and take up time but im only two weeks in. Knowing I'm not the only one struggling like that starting out makes me feel SO much better about continuing and learning

[@oklahomaranger8815]

1. GRAPPLE 2. Swim. Swimming is unbelievably beneficial to grappling cardio. I break it down like grappling rounds and stay moving the same amount of times I would during the rounds.

[@TheManukaYT]

After losing 20kg I started rolling every match without pause no matter how tired I was. That helped my cardio a ton!

[@AlexHennessy89]

Did you vomit?

[@TheManukaYT]

@@AlexHennessy89 not yet

[@tobygoodman9134]

Getting into running really helped my BJJ endurance. I think a bit of lifting and a bit of cardio each week is super helpful. But like you said, diet is mega important.

[@camelston]

Every white belt should watch these videos. Has kept me going for the last two months

[@stevejelly3161]

Thanks for the video for beginners !!! . I've been through some tough times and your video balanced me out better !!! . I''m 57 having suffered 2 heart attacks and i need huge rest !!!! . But i'm very GENTLY going to copy your routine ... (on my head) !!! . MANY THANKS

[@countsmyth]

This man talks a lot of sense! Just got my blue belt after 2 years 10 months ob Friday.

[@Evolve1976]

Just started back after a 5 year break. Absolutely blowing after 15 min round of rolling. Feel like I’m never gonna get back to how I was before.

[@ShqipeKnocksMMA]

It took about 6 months of no-gi bjj 3/4 times a week for me to see the very significant improvement in cardio where I would be able to have 10 rounds of 5 mins rolling without feeling dead at the end. I have been doing Muay Thai and boxing for 3 years at this point mind you, so I was already in pretty good shape. However grappling shape is nothing like any other sport that’s for sure.

[@Loyal2law]

I like this beginner actually cares about his training partners and would like to improve himself in order to not take away, or "steal" the training time from his said partners. People with this kind of approach are rare these days!

[@Please_allow_me]

I've lifted weights for years and have respectable lifts in the 'big 3'. I let my cardio slip for a while but for the last two years have been nailing spin classes hard twice a week (I lift on the other 5) and consider myself quite fit. I've dabbled in marital arts in the past but have recently decided to get back into and did my first BJJ class the night before writing this, damn it was hard and humbling. I did alright but the effort it took to roll for even for a few minutes was a shock to the system and this is from someone who eats well and trains everyday. Fair to say the importance of fitness cannot be overstated when it comes to BJJ

[@AlexisMigueles]

Im 43 Years , white belt, 3 Years of calistenics. After 5 minutes of roll... OuT of gas

[@carlhewitt5958]

Finally. By far my biggest issue even though I'm in decent shape

[@mojave7025]

I started bjj at 45. I weighed around 196 lbs when I started. With bjj as motivation I ate less, exercised more, and within 5 months lost around 22 lbs. Bjj has been great for my health and mental calmness.

[@checkpointcharlie7494]

I don’t drink a lot cause I wanna roll. I don’t eat to much crap anymore, cause I wanna roll. Only a month in but it’s the structure I needed. Great channel !!!

[@zerobomb0]

I'm 47. I joined 4 years ago after open heart surgery and being inactive due to being a shitty person lol. Cardio and rolling only get you so far. You need carbs. I don't eat clean but I tracked my macros and saw how much fat I ate and how little carbs. Not to mention low protein. Track yourself with a free app. You'd be surprised at what you will find. The small adjustments to my macros had huge impact! Keep it up guy... you'll impress a lot of people, but not as much as you impress yourself! Good luck

[@jakebad8334]

That worked for the best is to instead of working on my cardio I found that it was me just being spazy so I worked on pacing myself more so I can make my energy last longer although I did still get tired just not as quick

[@hotrodsather]

I had the same issue, got fat. 6ft tall extremely good looking, incredible hair....260lbs!!! at the beginning of 22. Been working hard, at 236 now, gonna be down to 175 by July. Key is keep at it. Keep rolling and do cardio. Eventually you will roll longer an need less breaks.

[@richdome1]

As a retired 64 year old LE /BB lay off the donuts ! I would yell at my co workers ,because they were a liability to me they were a gun on the scene who was useless. Now the culture has changed and I teach many LE. Democracy a system of checks and balance!. I also MTB big cardio boost! My doctor told me I have strong heart and lungs yesterday! Great advice for long term grind! Yes I hit some Black diamond trails helps battle dementia! lol

[@chrisdrisc848]

Just came across this video great advice. I started BJJ about a year ago and got my first white tag but from Sep-Dec 2023 I've found it hard to train consistently as others are doing . At the moment I'm lucky just to get 1-2 lessons a week if i can. Tried to roll and gassed out after 5 mins and like you said at the start about feeling bad and embarressed that's exactly what it feels like. Then i realised what you said about newbies and people who only last a month and i thought to myself hold on a second I'm still training whilst others have quit. I'm rolling with more experienced guys. Most people don't last a Minute. Again great advice Chewy Thank you.

[@SapperUSMC1371]

Best advise I’ve heard in a long time. Thank you sir.

[@Chewjitsu]

Thanks brother.

[@o0zeroh0o]

1. Diet - Better fuel, better results. 2. Do cardio like running or biking or rowing

[@GooseRider808]

100%. No better advice than this. Diet is the single most important factor. I’ve been eating like absolute shit for many years and put on about 50lbs of fat. I just got back into bjj as well and it is so much harder when your eating like crap. One of my rolling partners said the same exact thing, he major recommendation was to fix my diet. So I’ve done that and I’m seeing results already. Hopefully I can keep it up for the rest of my life.

[@madrelobo5871]

THIS is ME EXACTLY! I'm CONSTANTLY wondering how everyone but me is able to keep going! Thank you for the question & answer! ❤

[@whiskyweasal89]

At 4 months in My instructor said I was learning good but I needed cardio. I knew he was right but I wasn’t doing any other exercise. Then I just started adding 2 days a week on an elliptical for 45 minutes with a goal of getting my heart rate about 120-130 and that solved the majority of the issue. After 2 months of this now and slowly increasing the intensity now I can keep my heart rate above 140-150 for the 45 minutes. Even that has made class so much easier and I finally was able to handle more than one class a day. When I started, I couldn’t even get through a warmup. I kind of dreaded classes until recently but I really don’t fear what we do in class anymore. Honestly I can’t wait for a year from now because I’m going to keep leveling up.

[@jivadaya6439]

Took me forever to learn to not grip so hard with my hands. It goes along with being relaxed, I know that takes a long to time, but being super aware of not death gripping everything with my hands has helped me enormously. Least amount of effort to accomplish micro goals while rolling is what helps me not gas as quick and gives me confidence that I will always have enough in the tank for the micro bursts when I need them :D

[@konstanty1625]

Bro I'm fucking stupid I never thought of that, i always get forearm burn when I'm wrestling or MMA crazy to think 🤣🤣, thanks

[@johndouglas1294]

I am SOOO glad the first thing says is nutrition. In other words. He says you have to lose the weight. You're carrying around a lot of extra unnecessary weight. Think if he was 70 ish pounds less. How much easier it would be for him to simply move...Less energy used, increased gas tank.

[@liulah409]

Hey Chewy, I visited your gym one time and I took a beginner class and I found that the white belts in that class are very advanced for what I'm used to.

[@r7killer]

100% i started this sport at 240# . Became addicted and the only way to get better was to eat better. now I walk around 190#. Great video!

[@IVIastodon]

Brother I was very pleased that you started off by talking about diet to use less gas and more importantly, be healthy. Keeping it 💯

[@AxaFin]

I used to be almost exact same size as this guy. Walking improved my cardio a ton. After 3 months of consistent walking I tried running for the first time and I remember how surprised I was that I can run 5km

[@hubriswonk]

I love that ski machine! I think of it as one snap down after another while training on it!

[@NYCTalkingcom]

Some of us who train regularly still need these reminders too!

[@guimcestari]

your comments have a point, but I’d say for a fresh beginner like this guy the most important comment would be: - don’t compare yourself, keep training and things will get better; - try to make sure you’re breathing during the rolls; - try not to waste energy for no reason. If someone is controlling you, rather than freaking out like crazy - wait for when the person is moving you to try to get out. - set small goals, e.g.: not get tapped in less than 1 min in… then 2 min in until you don’t get tapped a full round and the. start tapping people out. - all in all, just keep training, try to get 3x/week… not too much, not too little… and give 6 months, you’ll be doing much better.

[@senecaturnpike9179]

I can’t think of anything better for getting in shape than rolling.

[@AlexHennessy89]

Yeah my cardio is awful and I'm just getting back into it specifically to improve cardio.

[@KingOfYourMouth]

Chewy has a splendid way of combining his training, diet and Steroid usage for maximum performance efficiency.

[@MrStrongBro]

Efficiency is a huge asset to cardio too! Being efficient in any position will help you use the smallest amount of energy reserving the gas tank.

[@xXlap189Xx]

You might want to ask your doctor to check you for asthma. I lost 85 pounds from when I first started my jujitsu journey and of course that has made me feel a lot better on the mat. However I was still having trouble with my breathing/stamina. Seems like everyone always has an opinion on what will fix your issues and I tried a lot of different things to get my cardio up. I finally talked to my doctor about it and she had me tested for asthma. I found out I had asthma and once I got started on flovent and albuterol, it completely change rolling for me!!! It was like I turned on a cheat code for unlimited stamina! Everyone noticed a massive difference.

[@jeffs53]

Bro, i got prescribed albuterol inhaler and it was a night and day difference in class. My breathing was calmer than the guy i typically roll with. Thank you so much for that suggestion!!!!

[@xXlap189Xx]

@@jeffs53 That's awesome man! Glad I could help

[@bosnianapologetics]

@@jeffs53 be careful with inhalers due to the side effects with long term use,do a little research on what those medications are.

[@qkayaman]

Yes, stationary bike helped me a lot, it feels like I have more energy after a couple of months doing 30-40 mins each day. Instead of sitting down to watch a show, I'll get on my bike and watch a show!

[@Tyler16bit]

I’m 33, and 5’9” 247 lbs. I’ve been trying different ways to lose weight as I’m getting ready to get back into traditional Taekwondo classes next month. I’ve noticed with myself that the weight seems to come off very slowly, but I’d like to at least get it off a little quicker if I can. The part in this video about dieting is something I admittedly need to improve on as well as exercising better. I feel eventually I can get there, just a matter of putting all the right pieces together. Great tips in this video!

[@jeffs53]

Bro, try to cut out carbs... shoot for 50g or less of carbs per day. I eat a lot of meats and veggies. Burger patties (no bread) chicken breasts covered in cheese... good luck to you

[@souljamarx]

Sleep too

[@joshamato1788]

the best single exercise i have found for incorporating both the strength and cardio aspects of grappling is the burpee pull up. time sets for itnerval training.

[@Ok-uc5in]

100% burpees

[@Feynman235]

Man, I feel the same way. At 43 and (now) 295lbs I struggle so much with stamina. I feel horrible for the person I roll with and tend to apologize to an annoying extent. I lost 20lbs (which got me to 295) and am getting better, but still, 4 minutes and I am out of commission. My whole life is getting better since starting BJJ and I want to keep it going, but I feel I’m ruining it for others.

[@jeffs53]

Same here bro, I've done like 5 classes so far and i'm just completely gassed 5 min into rolling

[@Citehzenratt98]

Nah don’t think too hard on it you’ll pass the point. I recently rolled with a older black belt at my gym and we were both exhausted but still trying stuff and doing stuff even gassed. It takes a while to be okay with staying relax in bad situations and using strength sporadically but not fully relying on it either. I’m 23 year old blue belt that hasn’t trained for around 6 years and now that I’m back I’m getting my stamina but I’m still in a spot where I’m getting rocked by new blue belts and even white belts. I can’t be thinking about other people or else I would give up just gotta take your training and your journey with jiujitsu at your pace and take your time. Good luck to you on your journey 👍🏻

[@Citehzenratt98]

@@jeffs53 try and focus on your breathing and taking in deep breaths you’ll get to a point where you don’t gas out so quickly 👍🏻

[@jeffs53]

@@Citehzenratt98 i took another commenter's advice and went to the doctor to get checked for acute asthma, they ended up giving me an inhaler. My God, night and day difference!!!

[@Citehzenratt98]

@@jeffs53 wow that’s crazy glad you got help for that and that you’re feeling better now. I’m sure you feel a hell of a lot different

[@sgtknick]

I'm 36. Been doing Kempo for last 4 months with my son. We mix Kempo with some BJJ rolling some days at the end of class. Being one of the older bigger guys in class the only other person is a 17yo kid who is my size but way more athletic and obviously half my age. We tend to trade back and forth as far as who can beat the other but I tend to gas bad about 5-7 mins and then I'm done for if neither of us tap the other before then. I'm 6ft 230 and would like to be able to keep up as it's pretty bad when I am so exhausted I can barely finish out the training class after rolling. Thanks for the tips and for sure good information that I will work on

[@stevena8719]

The less I emphasize lifting, the better my cardio gets. I don’t know what it is, maybe fatigue accumulation, but when I take any kind of serious break from lifting I feel A MILLION times better on the mats. This is a repeatable result for the last 4 years so at this point I’m kind of just admitting defeat on the lifting front and letting it take a serious back seat in my training life. Edit: it’s worth noting I work a shift job on a terrible schedule that really impedes my recovery. It just seems like I have to choose between Jiujitsu and lifting and the easy choice is Jiujitsu

[@Squishy_avocado]

Yeah I feel the same. To be honest the biggest thing is our lifestyle. Add a partner, kids, other hobbies, and finding time to rest on top of training and a full-time job, then you're going to be fatigued no matter what you do. I'm just rambling anyway. Good luck with training.

[@sevourn]

Muscle is extremely vascular. You need a lot of blood to perfuse muscle, so carrying a significant amount of muscle is extremely hard on the heart during intense cardio. Vintage mark Coleman in the first few UFCs is a great example of the practical problems of carrying around a ton of muscle.

[@WHardin]

How are you lifting? Rep and set ranges?

[@stevena8719]

@@WHardin basically have tried everything. Originally came from a powerlifting background, most of my work was between 3-8 reps, probably around 10 sets per movement pattern per week. That actually gave me the best results as far as carryover to bjj. Next I tried some bodybuilding style training, with more volume and in higher rep ranges. That was absolutely terrible on the mats. Next I did some gymnastics style training with rings, and that led to the highest number of injuries by far.

[@Reypstraptor4269]

Yeah its the lactic acid build up and tendon and joint stress.You wont get any strength nor cardio gains if the stress > than recovery that wont equal adaptation.I used to do as much training as possible thinking that is surely going to get my strength and conditioning up a lot but i just couldnt adapt and progress not until a started actually doing LESS that i strated adapting and progressing.It takes a lot from the body to recover from both endurance and strength stimulus.If you focus on one you go closer to overtraining and if young even do overtrain a bit and adapt but try it with both you wont progress in either and will get injured eventually,

[@practicaltheory]

My reco is fasting and do cardio everyday. Just like anything, if you want to see significant improvement doing it everyday makes a huge difference and you get into a habit.

[@Steve-kw9sx]

I don't think I've ever seen the other side of your gym. That place is niiiiiiiiiice. Well done!

[@kh2716]

Can only imagine what it’s like to have an instructor like Chewy. Also, liked the smile when he read about a cop with bad cardio… 😂 standard.

[@noweotra8243]

Am 7 months into my BJJ journey. Once I started to eat healthier I noticed my endurance and performance at the gym increased. Healthy diet very important 🤙

[@thenoneckpeoplerepresentat8074]

I’m 55, 3rd month into my journey. I lost about 40 lbs in the year prior to joining but was still horribly out of shape. I gassed out after 60 secs, now I do 3 rounds before I start sucking wind. My head still sweats profusely lol. I still feel clueless and get smashed regularly by almost everyone. Right now I’m just focusing on staying calm and not going into survival mode. I try to remember the techniques and use them if the opportunity presents. It’s one of the hardest things I’ve done and it feels great.

[@78logistics]

Play ice hockey 🏒 at least seven times a week both as a goalie and as a skater helps huge. I am 63.. just played my second game today, 0700 as a skater and 1200 in nets. Breathing has a huge impact for me as to how I feel on the mats

[@rahsaanpringle3583]

I have found that the Jacob's Ladder machine helps me, when I use it.

[@Steveayr]

I’m glad I found this video. I feel the exact same. I have bad anxiety and it makes me panic that I’m taking away from my training partners. Same with fighting southpaw I feel I get lost trying to switch stance. One thing I have learn people who study jiujitsu tend to be more patient in my experience. One day I will get back in those busy classes! Thanks for the video 🫡

[@Getitstraightyo]

Dude. Same. Only a week in and it is fucking with me. Go back to class. I'm talking to myself as much as you.

[@Steveayr]

@@Getitstraightyo I will do mate. It’s the initial getting in to the class that’s the problem. Once I find my feet again I should t have a problem. Thanks for the advice

[@rodrigoandrade256]

I'm a 23yo man 1.85 meters tall weighing around 120kg. On my BJJ gym we always start the trainning session with 100 jumping jacks, 100 sit-ups and some other BJJ related cardio. When I first started 10 months ago I wouldn't be able to even finish the jumping jacks. A couple of months ago I was talking to my teacher while doing the sit-ups and he pointed out how much I had improved up to the point of talking to him while doing exercises I couldn't even start before. Right now I can do it all, go trought all the trainning and roll with no further problems. PS: I Still weigh pretty much the same.

[@davidburns7045]

Where this fella is at to start is similar to where I was when i started. Just walk. 35 minutes a day. Did that for a few weeks and I saw a HUGE difference. Then add in dietary changes and more complex cardio exercises. Good advice too at the end where he said don't kill yourself. Fella needs a gradual increase or there will be injury. If you get seriously hurt, you break all improvement.

[@Kezyma]

I'm also 5'10, but about 140lbs. Going to my first class this weekend and shitting myself because I know the 15 minute walk from the bus stop to the gym is going to gas me out before I even get to the warm up. That's what a decade and a half of sitting at a desk with no exercise at all will do to you!

[@jeffs53]

take some creatine before class.

[@Kezyma]

@@jeffs53 Definitely doing that before the second one. I haven't been that exhausted in such a long time. Was in some guys guard near the end, started seeing stars and figured he must be doing something, so I tapped. He looked as confused as I felt, then I realised I was just that exhausted!

[@jeffs53]

@@Kezyma LOL i was seeing stars two classes ago. They did a hell of a cardio workout before rolling and it almost killed me. I'm so glad it isn't just me having these issues. Just eat healthy, get some good pre-work out supplements like creatine and take amino acids after class to help with recovery. We got this bro!!! just keep going to class.

[@pingwinson369]

I am so Grateful for your teaching Professor!

[@Quodge]

Rowing seems like a very similar kind of cardio to grappling to me, especially when you start going harder at it.

[@bEtHeSdA_LAME_sTuDi0s]

I remember a swollen jacked bounty hunter came into class and only lasted about 2 weeks. I remember waiting 3 mins into 5 min rounds for him to recover. I got my extra cardio from rounds of kickboxing so doing stand up striking helps a lot

[@bullfrogjay4383]

Might I suggest hiking or long trail walks. That helped me a lot with burning my fat and improving my cardio.

[@AxaFin]

Walking is really underrated. Lost 70lbs just by walking

[@Brickcityluv]

These are some of my favorite instructional classes, you the man Chewy 🦍

[@gregstokes7169]

I started at age 57 and was dying in class too, we all do. ha ha ha. Drinking beer daily sure didn't help. It's amazing how we can get back into great shape when eating the right stuff, doing 18/6 intermittant fasting and always starting day at 0400. You will get better always. Do not forget to hydrate as most fail in this simple thing. WATER IS LIFE.

[@sana-cm7oc]

For me it was clean light meal and hydrating before training.

[@jnkoa33]

I'm 96 and stroke the bone daily. Thank you for your videos, Coach!

[@yogsothoth-tz2bu]

The diet stuff is a game changer , japanese style food is really good,not just nutrition wise , it is also really good for the stomach, when i roll i dont feel bloated.

[@ragmanintx]

Rowing has been huge for my cardio. Massive.

[@trentonveselka2018]

Diet is best answer. Most excercises are obvious. I would recommend walking really fast at all times. Make walking super fast normal and you will have improved your cardio.

[@ageofjeremy]

Great Video. Great way to make people feel welcome to the sport. Love the community

[@gestoordentochuniek]

I had my first training last week and have the same problem. seeing as i can't run i swim, let's hope that works... Great video thanks a lot

[@iblzs227]

Fat guy here(5'10 240lb). I started in October and am just now getting to the point where I'm not gassing out during a round. Granted, I get a couple "breaks" when rolling with the upper belts due to me tapping, but that's no more than 10 seconds at a time. I train 6 times per week(2 of them are super sessions focused on mobility). Each day is a step forward. Even small steps are still forward progression.

[@DJ42487]

Swimming laps improved my grappling cardio trememndously.

[@dm8127]

Did you swim at consistent pace for a period of time or intervals?

[@danguillou713]

Cardio in my experience is more task specific than we usually think of it. Skipping rope and some kinds of dancing are a lot closer to boxing than running, for instance. Coming from running, traditional MA and a little bit of sparring in my late twenties, I found wrestling exhausting to a degree way beyond anything I had done before. My advice to this guy would be to practice solo interval training as close to rolling as possible. There are lots of videos with solo drills. Set a timer for 3 or 5 minute intervals and go. In a half hour to 45 mins you should be able to make yourself stupidly tired without being a drag to your sparring partners. (And if you're not exhausted enough, remember: burpees hate you too!) If you do that a couple of times a week for three months you should see a positive difference.

[@jeffs53]

Thank you. I'm 6'0 started BJJ a few weeks ago at 240lbs now down to just under 230. I've had 5 classes so far and am quite winded to the point i just become a rag doll 5-6 min into rolling towards the end of class....

[@Bruhne]

Diet, yes!!! I’m 5’10” and 150lbs of muscle. When my diet is clean, my cardio is miles ahead of when my diet is crap.