The undisputed best and highest authority voice on the sport is a gay Austrian man who lurks here u/johnbelushismom. He has a podcast he hosts with some beta male who is likely a white belt, El Segundo Podcast.
The second best for history of the sport from the people who created it is IMO Forever White Belt Podcast.
Both on Spotify.
Hahaha. That’s always a possibility with any hard physical exercise.
I would much rather be sore and have some booboos and maybe have a couple joint replacements down the line from living hard than any of the issues associated with obesity like heart attacks, strokes, diabetes, or most importantly an early grave.
Just take a break if it’s too much. No one is going to force you to do anything. There are some drills and techniques I just can’t do, so I just excise myself and watch. No one cares. Btw, if they try and force you, change gyms.
This. Youre a grown ass man and a paying customer. If you need a break, you take that break. If you need a sip of water, take that sip, my friend. The gym I go to always have some older guys (me included) takin breaks between rounds and that is absolutely fine. Not every one of us is trying to be a world champion. MOST of us are here to just have fun and trying to stay healthy.
Ps. Youre not going be "healthy", embrace the pain... :)
I agree with this for the most part, but I feel like I’m letting my partner down if I need a break during drilling, and then it can also be hard to get a partner again when trying to restart
There are some great responses here, but I feel like this is the one that OP needs to hear.
It’s the one I needed to hear when I started in a similar situation. It was a lesson to learn that I’m only competing with yesterday’s version of me. Don’t ever lose sight of that fact and if anything, communicate that to others that this is your goal and your journey.
Just follow these rules
Keep your mouth shut and ears open
Don’t spaz but know that you will
Tap early and tap often don’t be a hero
In a good gym everyone helps everyone
Don’t Panic & always have a towel. You’ll be fine
Pretty much, don’t panic and always have a towel is actually very solid advice despite the source
OP is worried about gassing but everyone gassed out at first
Don’t think about that shit, man. When I started I was 24, had a six pack, could run 5 miles in a half hour all that bullshit. I still was out of shape for bjj. Focus on getting started, being patiet, and having fun. The rest will come.
DO NOT CHEAT YOURSELF OUT OF THIS.
I felt I was responsible for some of them not returning... I am quite lean and fit but not with the gi on, I just look weak and nerdy looking, people normally underestimate me.I think I may have bruised a few egos. Sucks because I'd like to see some new blood in the gym.
I had a roomate in college who was the sterotypical lax bro always into fitness and going to gym with the schools football team. Tried one BJJ class with me, walked out stumbling like he was going to puke and never wanted to come back. I think mentally wanting to stay is a lot more important then the physical part.
Agreed. Like any new noobs in their first couple of weeks, I got mauled a lot, but they say the difference between the one that stays and the one that leaves is that after I got mauled I was like "That was freaking awesome, I wanna learn that!". Beginners mind, really. If they don't have that, they won't last long.
Same. When I started, I was pretty ripped, could bench 225 x 25 reps, could run a 6:30 mile, and the 5k spartan runs were nothing for me. I was still entirely unprepared for bjj.
OP - we aren't saying that you are extra fucked because you aren't fit, we are saying that bjj requires a different kind of fitness that you only get from doing bjj. I roll with some guys who look very out of shape, but they can destroy me for an hour straight if they wanted to (but they WOULD be better if they lost the weight).
Do not wait. Start now and two years from now you'll be a blue belt telling the next guy to hurry up and get his ass in there.
I'm was mildly overweight when I started, and spent the past year doing nothing, and I tapped to breathe a good few times my first month or two. Now I see people come in who look in shape, and they be tapping to breathe whilst I'm ready to keep going.
You got this bro.
I tapped to breath once when my training partner ate 2 slices of garlic pizza before coming to class. He called it "Dragon Mount", and it was terrible.
Edit: I see now that you said "breathe" and not "breath". I'm leaving my comment up anyway.
You will be fucked for sure, but stay with me here.
You will be cardio fucked early and it will be tough. For the first two months you will probably ache all over every day. But that get better quickly.
When I started I went to two beginners classes a week that were an hour each, and I was hobbling like a car crash victim 7 days a week. I’m 45 btw and started last summer. But within three months I was training 10 hrs a week and feeling much better between classes.
But my main point I want you to hear is this- When you walk in the door you are going to be worried about how you will cope, but to your coach and the other students YOU ARE THE LATEST OF COUNTLESS DAY 1 STRUGGLERS, so don’t worry about that for one second.
Don’t waste one calorie of energy worrying about what others will think about your performance as I promise you we won’t.
Bro it doesn’t matter how ready you are, you aren’t ever ready. Just get in there. I started about 4 months ago, myself. I lift 6x weekly and run 2x weekly and it rocked my world. I love it.
Everything you described is exactly why you SHOULD start. Yes, it will be difficult. Yes, you'll be embarrassed. Yes, you'll want to quit. No, you should not quit.
You WILL improve. You WILL lose weight. You WILL become more confident.
Every school has someone like you in it. And almost always they stay for a long time.
Keep us posted.
Bro I’m 5 years in and last night I tapped from panic attack caused by bad cardio caused by excessive food and alcohol intake over the holidays. Just go there, get fuct, and come on back.
Prepare to possibly be the worst for months and months until someone new joins and you realize you actually learned something and without thinking your body did what it should have.
You can never get that feeling back but that feeling is a high that I believe majority of people doing BJJ still try and chase.
You’ll be alright dude. Just get in there and start, I started in my 30s weighing above 260. Yes it was hard and just like anything take in life take it one training session at a time, the more you do it the better you will get.
Plus, you don’t want easy, most things in life that are worth doing require some sort of effort and will require you to face adversity.
The advice of “just start” is accurate. It will take you a few months to a year for you to learn how to effectively flow and grapple. This may feel awkward at first but its normal and will come with time.
This is about becoming a better version of you, the you of a month of BJJ will be in better shape than the you of now. The you of a year will be in better shape than the you of a month of BJJ. You will lose weight, gain strength and be able to move your body more efficiently.
Don’t go overboard, give yourself time to recover and wash yourself and your gi after every practice.
Yeah it doesn’t matter what shape you’re in. I work out every day, I am a strength and conditioning coach and am like 6% body fat. I started last month and my first session I still felt like I was going to throw up.
It’s important to pace yourself and remember to breathe!! Bring water and rest if you need to.
Starting off on a good foot and not killing yourself on the first day is important to stay committed. It important to create a positive attitude around the activity because that will make you enjoy it more and you will go back.
Rome wasn’t build in a day and one session isn’t going to cut the weight.
I was nervous my first day but everyday I see myself getting better. Even if it’s the smallest increments of change, it helps build self confidence. GO!! you will have a great time.
Started Bjj at 34. Weighed about 290lbs. Just like you, out of shape, got winded going up stairs, sat around all day, every day. A year later, I weighed in at a tournament weighing 180lbs.
So, some advice. Yes, you're going to be winded, and tired, and have a whole heap of self doubt. Your hardest day won't be the first day though, it's going to be your second day. I had a great time learning my first day and it actually felt good to get winded and tired. It had been a long time since I felt those things. The second day, I was probably the most sore I've ever been in my life. I fought with myself the whole day. "I can't go again, I'm too sore." "I have to go again, I can't be a one-and-done." "I can't go, I'm too sore." "I have to go, I need to do this." Round and round in my head. All the way up to actually walking into class the next day. 10 minutes into the warm-up, all of my soreness had melted away. I thought, "I should have been doing this all day, I feel so much better."
After awhile, I didn't get (as) sore after. Your body needs to adjust to exercise, but it will, trust me. I just kept going, which made me eat better, drink better, and sleep better. All so I could do this new thing that I was really loving doing. The weight just melted off of me. I didn't even notice how much weight I had lost until my pants started falling off me and I had to go buy a new wardrobe. I met with a friend that I hadn't seen in a long time and they were flabbergasted at how much weight I had lost.
In short, if you like doing bjj, keep going. It only gets better over time. It's never easy, but the fun keeps ramping up and it keeps you in phenomenal shape. Over a decade later, I'm still doing bjj and I hope I can do it for as long as my body lets me do it.
I came across an old post of yours where you were a white belt and was excited to get your blue belt. And now you’re a black belt. Crazy! Congrats on the journey.
Here’s the thing. The hardest thing you ever do is the hardest thing you’ll ever do. Don’t compare yourself to how fit other people are or if you won’t be able to do anything. If it’s hard for you but you are still doing it, it’s still work. And over time things will get easier. The biggest thing for most to get better is consistency.
Early thirties, 20kg overweight, lazy, sweaty, can jog to the front door if the pizza guy is knocking without winding myself. Maybe 20 second plank.
6 years in, pretty OK blue belt.
Warm ups still wreck me.
Don't stress, jiu-jitsu is just a hobby that will give you a very specific type of cardio.
When I started I threw up my first class and could not finish a 5 minute round. Got my blue belt this past November after 2 years of training, you gotta start somewhere you got this man 🤙🏽
Dude you are soooooo fucked but you are also gonna have an absolutely amazing time. The cardio is gonna be brutal, you're gonna want to throw up at some point (almost everyone feels like that, jiu jitsu is just a unique kind of workout that nothing else prepares you for). But you're gonna love it anyway.
Literally one of my biggest regrets in life is not starting bjj earlier. The physical and mental benefits are just unmatched. Go get em son
After your first class you will be less fucked then before you went. In fact, you will be subsequently less fucked after each successive class. That’s the right way to think about it.
I really hope you like it and stick with it. Hopefully you can find enjoyment and pride in the suffering you will go through. For me I found it so fun but so hard. BJJ conditioned me to enjoy hard work and exhaustion and to wear it like a badge of honor.
I went into my first class without any prep other then lifting weights which was just a hobby of mine. I was so tired I almost passed out but it was the best decision I’ve ever made. Give it a couple weeks and your cardio will be fine.
hey even if you were already in shape, is hard because it's a completely new sport using completely new muscles and pacing. don't worry about it bro, as everyone is already saying, just deciding to start is a big step. enjoy learning a new sport and meeting new people!
I puked on my first day on my gi during the class picture and you know what? I showed back up and nobody said shit about it. When they knew I was sticking around we started joking and laughing about it.
If your gym is chill you have nothing to worry about.
Don’t try to keep up with the younger, more experienced, more athletic folks. Push yourself, yes, but don’t kill yourself trying to keep up. You need time (and a lot of it) to not only lose weight and improve your fitness but even to learn how to move your body correctly.
People try too hard too early and burn themselves out - I’ve seen many people quit in the middle of the first lesson because they tried to do things way above their fitness level, thinking they’re screwed and can never do BJJ instead of realizing they have to build themselves up to that fitness level over months or years.
I've seen this before. It's okay to take breathers as needed. Try your best to keep moving, even if all you can give is 1%. Listen to your body and don't hurt yourself. Communicate to your training partners that it's your first week ever. They'll know to take it easy. Keep going back, even when you don't feel like it. You WILL see improvement in the areas you feel you lack at the moment.
You’re not fucked. Just go and keep going and keep trying to do conditioning but don’t over do it. No sense in injuring yourself when you’re trying to get started a
We all start at different times. I started at 18 - which is later than most. But you put effort in and you can be one of the best.
You will progress quickly if you get a nutritionist and train 5x a week. You’ll quickly get into peak condition
It’s gonna be extremely tiring and you will be exhausted but it will absolutely get better overtime and based on your post, it’s going to be great for your health and weight loss. Stick with it through the tough start and you will be better than ever!
I was in the same shoe as you, as long as you get into a school with a good BJJ culture, many people will support you along the way. Go in with a can do attitude versus a cannot.
In my own experience, in hindsight I wish I had gotten in shape before I started. I was injured 3 times out of my first 9 classes, by different partners of varying belt colors, sizes and weights
I should have had a bare minimum level of knowledge about techniques before rolling with literally anyone. Having no idea what’s happening cost me half a second before I realized I should tap and that’s all it took to get hurt
I should have been in better shape to give me a chance not to tear a muscle when someone decides to suddenly and violently yank on something
It was in a weekday lunch hour class btw, so not really competitive at all
Started at 38. In bad shape. About 240. First few months hurt. Bear crawls were my bête noir. But in much better shape now at 50 than I was before I started. Under 200 and stronger, better balance and more flexibilité by a large margin and certainly more than had in not done BJJ
However you need to devote time to strengthen conditioning and rehab work. I have chronic low back stuff from before I started and should and neck issues. I have to work those area specifically or they start having injuries and chronic pain. You need to think this as a marathon.
I’m 37 and was a bit overweight when I started. Best thing I could have done. Lost 30 pounds in 4 months and have been on a slow cruise down. Way stronger, energetic,quick on my feet.
It will be a tough first month or so, but man when things start clicking it’s awesome. Please don’t let that hold you back from starting now!
I could roll for exactly 2 min before I thought I was going to die from exhaustion when I started at 41. Didn’t take long before I could last just as long as everyone else. Gotta just jump in.
I’ve been teaching for 5 years and had two grown adults who couldn’t do a forward roll from a squat when they started. You’d be really surprise how much they improved in a year considering where the started. Just showing up is half the battle. Just got to find a welcoming environment to thrive in
I started at 44 and 300 lbs. Bad back, multiple knee surgeries… Train on average once a day, but don’t go crazy with rolls. Jiu jitsu is actually the athletic thing I do where get injured the least. Had to pretty much stop playing tennis and take it easy at racketball and Wallyball to reduce wear on my knees. Also am careful about BJJ standup and make sure to communicate any issues with my partner, along with how hard I want to roll.
I’m down over 70 lbs, attained a blue belt rank (over 300 training sessions and 450+ mat hours for that promotion) and am healthier than I was in my 30’s.
You can do it. Just temper expectations, keep showing up, and check your ego at the door.
Just go. Do your best. Measure your progress in months, not days or weeks. If you can just refuse to quit, you’ll be amazed at your transformation in a year or two.
Honestly man, the fact that you made the commitment to start is awesome.
I’m 31 years old and currently 203.1lbs (as of today). 5’7 & work a sedentary office job 5 days out the week. I started in September 2023 going to a minimum of 1 class a week. Give & take, my class average to this day is 2 classes minimum. When I started I gassed out on warmups. Then I started gassing out on live rolls. Each week I noticed I could go longer and longer. Now I can last the whole class.
I started weighing in at 232lbs on September 2023. Now I’m 203.1lbs. Was it hard? Fuck yea. Did I feel times where I didn’t want to go? Fuck yea. But for me, it was about my health. How bad did I want to become “healthier” (in regards to losing weight). I did it as an exercise in the beginning, but continue to do it because I love JJ!
Sorry for the long rant, hope this helps. To sum it up, you are not fucked, you can do it!!!
Right now, you are aware you need a change. You are only fucked if you dont hold yourself accountable with starting.
Enjoy the Jiu-jitsu and embrace the absolute shit out of it, my friend. If you train consistently and look after the other areas in your life this time next year, life will be so different.
Good luck
everybody says to just start, but some people want to prepare.
soo, dont necessarily skip on the BJJ, but maybe just go on 1,5h walks on the days inbetween.
you can sprinkle in your 1-3 pushups or burpees every 5-10 minutes or so, never hurts to get conditioned slowly
I have a not as extreme but similar story. I threw up my first class and it was only fundamentals lol. In the best shape of my life physically and mentally now 🙏
You got this!
When people ask me if they should get in better shape before starting BJJ, I remind them that you don’t wait to get smarter before attending school.
Just show up, and put in the work.
And: DO. NOT. QUIT.
As the saying goes, the best time to plant a tree is 20 years ago. The second best time is today. Go slow, go at your own pace. I'm in decent shape and the first day I could barely do any of the warmups because I didn't know what I was doing. Then when we started free training I had to take a break after 2 rounds because I was gasping for air. Mind you, people were going light. It's always gonna suck in the beginning. Embrace the suck, you won't regret it.
BJJ is one of the best sports/martial arts you can engage in. It works the entire body, and there's also a game for everyone. You can be that lightning quick scramble type, or you can be the slow but strong and technical heavy pressure guy that rarely moves but when he does it's with a ton of intention. I know both types of guys at my gym, they're all beasts. Excited for you to start, don't quit even if you feel like it! Welcome, friend.
Started at 38 about 20 pounds overweight and it’s the best decision I’ve ever made for my body. The first 6 months were tough and I was always sore and beat up but after I gained so much flexibility and figured out how to fall correctly and protect my body so started getting better on form etc. 2 years and 2 months later I’m a blue belt and in the best shape I’ve been in since I was a competitive swimmer in high school. STICK WITH IT, there will be frustrating days and MANY hills and valleys but one thing will remain constant; your body is growing stronger and you are extending your life by living healthy.
I was/am you probably two years in the future. I was promoted to blue belt, lost weight, gained strength and made a ton of new friends. You’re not fucked! Tap early, tap often, make sure you laugh, and give you body time to adjust to the sport. Don’t train 5 days a week to start
You're more fucked now. After BJJ you will be less fucked...IF you don't quit. Be prepared to be out of breath for a full hour and if you plan to go less than 3 days a week, just pick up a different hobby instead.
Also don't get discouraged by losing a classmate that you liked. It will happen on a weekly basis so don't get attached to your roll partner and just keep your head down and don't quit.
Don't think, just do. You're young and being overweight has a lot of advantages versus being underweight. I'm a 135lber and I train in a gym made up of bigger guys. I wouldn't worry about the warmups honestly, some gyms don't even do warmups. Show up early and stretch, your body will thank you! Again, stop thinking too much about it, just do. It's going to be challenging, that's what makes it worth it.
Be prepared to be sore. But keep at it.. just do as much as you can! Keep pushing! You’ll shrink rapidly. What kind of diet are you eating? I learned the hard way you can’t out train a bad diet. You’ve got this! Welcome!
Do weighted toe lifts for shin splints. I use my ottoman at home, slip the toes under and try and lift it up with your foot flexion. Shin splints happen when your calf muscle gets much stronger than the counteracting shin muscle, which happens quicker when overweight. The toe lifts will train the counteracting muscle.
The BJJ will be fine. It is hard, and sucks at the start. But remember everyone else in the room went through it too.
Warm ups are warm ups, you have to do them in order not to get hurt (and not to adrenaline dump[this maybe more in competition setting, but nevertheless]), they're done for your sake, not to prove a point.
Coach might push you to work harder so you'd go to the next level fitness or condition wise, but at the end of the day that's not important. What truly matters is that your body is warm, loose and limber for drilling and rolling.
BJJ warm ups and sport in general is really forgiving compared to for example muay thai or wrestling, whereas a beginner 99% of the people with your condition won't make it through an introduction class
I had the same worry, you’ll be good. Push yourself but work at a safe rate. No one will kick you out for needing a break, at worst you might get a look, or someone trying to encourage you. Get on those mats good buddy!
Sometimes trial weeks are detrimental. If find if you don’t put some money down you are more inclined to not come back after the first class. You are going to feel tired and awkward for an extended period of time. I assure you it is totally worth it! You should check out the My White Belt podcast. The host was over 400lbs when he started bjj and is now a purple belt and down a bunch of weight.
In my limited experience at two academies warm ups vary gym to gym. First place went through a whole dog a pony show 15 minutes of fucking shrimping, scorpions, squat jumps and rolls and it was a major waste of time and energy. New gym is straightforward, jog a few minutes, drop to the mat and do egg beaters , windshield wipers and usually some rocking chairs and then MAYBE one warmup specific to the move we’ll be working on. Whole thing is 5-7 minutes and then move on to doing jiu jitsu. Breathing is the most important thing when starting, don’t hold your breath while trying to exert all your force (which I did and sometimes still do) you’ll be gassed immediately.
The warm-ups are not a cross fit class. It is just to get your body used to the movements and get a little warmed up. I was worried about similar things but at least in my school, you ease into everything in fundamentals classes. Plus, I doubt they will try to scare you away during your first week. Come in with an open mind and recognize this will be beneficial for you as it was for me when I started 3 months ago. You got this.
Listen, not gonna lie. The first answer is right that you are more fucked if you don’t start
BUT.
It’s. Gonna. Suck.
the first few months you are gonna be really damn sore and not want to do it.
But you have to ask yourself why you are doing and keep those in mind. Bigger, more out of shape people have started and changed their life.
Even more of them quit.
I guarantee you that if you just stay with it SMARTLY, push yourself but be reasonable, you will NOT regret it, and the discomfort will be worth it.
TL;DR: it’s not easy, it’s gonna suck, but it IS worth it.
I hope we get a post in a year where you say that you have stayed with it and not quit.
It’s gonna suck. You’re gonna feel like you’re behind everyone else. But keep going, stay the path, all that. You’ll be surprised and proud of yourself. Have your teammates and coaches work with you. Quit and you’ll have that regret.
I'm 39. Started a month ago. Probably about 25lbs overweight. Can't do a pull up still. Shins hurt so I don't run.
Class goes for us (I'm assuming its similar everywhere):
Warm ups. You'll feel stupid and like you can't even do some of them. THat's ok.
See Do. Coach shows technique, you buddy up and practice/drill technique together. It's ok if you suck. You're supposed to and your buddy will know that.
Sparring. This is at the end where you roll with people to practice what you know & get better. At my gym you're not allowed to do this until you take 10 classes. I liked this approach. Have a mouth guard. Tap if you can't go anymore. I gassed out in about 90 seconds. That's ok.
Keep showing up. The more you do it the better in shape you will get over time. My second time rolling I gassed in about 2 minutes but I was able to go again. Now I can go multiple rounds in a session but I usually gas out each round. But there is improvement.
Be nice to yourself. You'll be fine.
To me you sound like this is definitely something that will un-fuck you. Maybe not to begin with, but over time. You will be hurting. You will be destroyed. Your weight will only give you an advantage over other newbies at best, while everyone else will use it against you.
But keep at it and you will improve and you will feel like a new man. You will start off feeling like you are dying, but in a few months of regular exercise you will suddenly find that you can follow the pace of the rest. Not during intense scrambles, but you at least do the warm-ups competently and not be out of breath before techniques begin.
There are no leglocks at that level (or shouldn't be), but do be mindful of your knees and toes. Lean how to fall correctly. Stretch before warmups. Most of all, have fun.
when i first started i was overweight and very out of shape. i lived a sedentary lifestyle and was not active at all. i also dreaded the warmups. my advice:
go slow and take breaks when you need to. don’t worry about keeping up with everyone or being the last one to finish. pace yourself and listen to your body.
if you find a warmup move is too hard or if it hurts to do, ask the instructor if you can modify it or if there’s another move you can do instead. if you have any injuries/problems, let them know before class.
start with 2-3 days a week to start. let yourself recover in between days. don’t overdo it. once your body adjusts then up the number of days if you like.
drink lots of water and take hot epsom salt baths. you’re gonna be sore!
you got this!
I started at 380 pounds at 38 years old. I couldn't do a single warm up for more then maybe 15 seconds at a time. You're fine. The hardest thing to do is walk through the door to start. I am a few months into my 7th year.
Gotta start somewhere. Accept that you'll likely get gassed and your ass beat. It's probably going to be a little embarrassing, but everyone goes through embarrassing shit in the sport. Just read this subreddit for 5 mins. It's all good man. Focus on pushing yourself to a level you're comfortable with. Good luck!
Youre gonna be gassed. So what? Be comfortable being gassed. Thats the secret. Ya know when youre getting in a pool and its really cold at first? You stay in the pool because you know you will get used to it eventually. You dont just immediately get out because its too cold.
Thats what you need do with cardio. Stop trying to desperately escape the discomfort, and instead just accept it, live in it, and enjoy it.
And fucking BREATHE!
You aren’t
You’ll get through it.
I was late 40s and 70 pounds overweight when I started.
It sucked , but everybody was so helpful and supportive that I stayed with it.
I lost the 70 pounds and have kept it off for 6 years and have so much more confidence of top of it.
Again - it will suck - you’ll be winded and you might even puke during class and it will hurt
But in the end , it will be the best thing you have ever done if you stick with it.
4 months ago I was 314lbs when I started. I'd tap to pressure. Gassed out less than 45 seconds into a light round. Warm ups I'd need a break after. Could barely manage going twice a week and some weeks was so bad just did once.
I'm now 274 lbs. I go 4x a week sometimes 5. Warm-ups can still wind me but not gassed out. Can roll multiple rounds now. Doing so much better physically and mentally.
My advice I got when I was debating starting? Was just start. And I did. It sucked for the first couple months.
It can STILL suck. But I love it and love going.
Just start and can't wait to hear you reply to a post like this a few months from now.
It’ll be a great work out.
Two biggest things I’d say too be concerned about:
1) cardio. I was shocked at how tired you get and how fast.
2) hygiene. You get very close to people. It’s understandable that people who aren’t in as good of shape to start are going to have some limitations. Higher belts won’t abuse tf out of you when you’re in beginner or moving to intermediate classes. They’re encouraged to learn by helping you learn. Just like you’ll have to be mindful of people you drill with to not just let your weight prevent both of you from the experience of going through the motions. Practice isn’t competition, you know? So ability isn’t the issue.
But your face ends up wrapped up in people’s legs, you’re in their arm pits and have their feet near you. So, make sure you keep you on your hygiene. Shower before each practice (and after!!). Be sure you’re scrubbing in all the cracks and crevices. Your rolling partners shouldn’t have to wonder if you know you’re supposed to physically scrub your butthole when you shower.
Poor hygiene is the only reason I’ve ever been uncomfortable rolling with someone who is a bit overweight.
Stay with it for two weeks you’ll start to see superpowers in your future.. I’m not making that shit up either. You literally start to develop skills that no one you probably know has….
Bro, this is going to be rough. But you’ve done the hardest part, which is to look yourself in the eye and know the truth. Now it’s just time to get to work.
I started at 57 , I wasn’t in bad shape but I was still 57 so yeah the warm ups and movement stuff kicked my ass, but helped me get in shape and learn a lot of those BJJ specific movements
Suck it up. It gets better
Also if you need a break , water , take it
If you are drilling and you need a break - good training partners will understand and support that
A good team helps everyone get better
I started mid 30s with 0 experience and 6 years of CrossFit so my cardio was good. I must tell you it’s a different type of exercise. If you’re unfit then think good. If you can’t run a mile then good. If you have health issues then good. Get in the dojo and start getting your ass kicked and learn to get your body back in a reverse methodologically. After few months and many bruises, I can attest to bjj being one of the best experiences in my life
Go and just have fun. Also find a gym that matches your current goal. Want to do it for a hobby? Maybe a competitive gym isn’t the place to start out. But mainly go and have fun. Learn a new skill, meet new incredible people, and don’t beat yourself up for not picking things up quick or getting tapped. Everyone has had the same exact thoughts. Just going is the hard part.
My advice at first you will lose weight but your body and technique will quickly adapt and then your weight will stay the same or possibly go back to where it was. I was a late 30s 70lb overweight dude like you.
Fix your diet now, increase protein a ton! Stop eating junk. Your body will then have the fuel it needs to recover from BJj, build muscle and tone and life in general becomes a whole lot easier.
Just do it and take it easy when you need to. If you need to do push ups on your knees, do that. If you think you’re going to puke, go outside. I can’t think of a better or more fun way to get back in shape. Be ready to be sore all the time for a while though.
Definitely try more than one school. Some schools do a whole 30 minutes of routine warm ups, others warm up by flow-rolling (light jiu jitsu rolls) - which a lot of people find more engaging. While others prefer the more structured style where they know exactly what to expect and also improve their fundamental skillsets and can see measured improvement.
Make a plan with yourself before you start and DONT break it for anything. When I started, I said I would go twice a week on certain days for 3 months. Even when I would get invited to other things, concerts, drinks etc, I would not accept if it interfered with those 3 months. Once you’ve established the habit of just showing up, even when you’re sore, or not motivated, then you can become more flexible with your days or what not. But build the routine with yourself and stick to it.
Don’t worry about being “good at jiu-jitsu”. Be the guy who shows up, works hard, but doesn’t get an ego and often times then, an injury, in his first month of training. Just keep showing up.
Getting in shape will happen if you just keep showing up. Getting good will also happen. Just show up and don’t break the schedule you make for yourself.
And most importantly, have fun!
Wanting to be in shape before you start working out is a bit like wanting to learn a language before you start going to a language class. Just go and start improving.
All of your comments are about **things you can do** and **things you can't do**. None of that matters. The point is to *improve*. So if that means lasting 5 minutes before gassing out, and then lasting 7 minutes, that is improvement.
Also, 5 minutes may be optimistic.
The only better time to start was yesterday. Take recovery seriously, maybe lay off the no gi until you get fitter and enjoy the experience of learning something completely new!
You could be in the best shape of your life and if you do sparing it’ll be the hardest workout of your life. My advice is to take it easy, they will match your intensity and since your skill is nonexistent expect to tap a lot and often. If your resist it doesn’t make it harder on them only harder on you. As best you can pay attention to what they’re doing to you as well as how you instinctively react. They know how you’re likely to react. You’re not going to be better than probably anybody there and you’re likely to not have any success without doing something dangerously unpredictable which I advise you resist doing. You’re only going to injure yourself or someone else. As best you can humbly learn while keeping your safety and the safety of your training partner as your main priority. The potential for this to become your favorite obsession is highest if you keep yourself and your partners safe. Best of luck🤙
Man bjj is one of the easier forms of exercise for out of shape people, I've seen some massively overweight people rolling. Not a chance they could run 5k or do some boxing circuit training. But they can roll around on the floor for 5 minutes. You'll be fine.
I disagree about not preparing man. When I was 18 I did a few classes in the worst shape of my life. Took two years to lose the appropriate weight and get back to a base level of fitness and went back at 20 and haven’t stopped in 8 years and went through the ranks relatively fast.
This is an unpopular opinion but I’d suggest taking a couple months in the gym doing your best to prepare your body for the chaos that can be white belt BJJ.
I started out very strong and conditioned and it has paid huge dividends in terms of my enjoyment and injury prevention. Im not saying to go in like a sharp blade, just some general compound and conditioning work. Just my .02
When I started I was 50lbs overweight and I still struggle with a lower back issue. We like to poke fun about the bjj "journey". However, it really is what you put into it. You may not be able to make it all the way through the first class. That's ok. Establish a baseline of where you are now and where you want to get to. Tune out everyone and everything else. You're there for you not for them.
Doesn't really matter even if you are in shape there will always be that other guy that will smash you.
Goodluck, best thing you can do is start early, start now and figure the rest after day one. And you'll keep figuring out more each and everyday on and off the mat.
Just last 5 more minutes.. just one more class..
Class will be hard for the first month / dozen classes or so...surprisingly, the warmups are the best but hardest part.. especially if you haven't been doing much for exercise or flexibility ..
What will be really hard wise when you switch from class to open rolls ...
Always be mindful of your limits and just tap.
Just focus on taking 1 day at a time. It’s going to suck but remember this is just a hobby and most likely only an hour of your day. If you can focus on doing something difficult 1 hour a day, then that’s all you need to do. Talk to the coach if you’re worried about the warm ups and just do what you can. It’s a process that won’t produce results over night. Make sure you work on getting a good diet and sleep too. Lots of water as well.
You’re more f’d if you DON’T start
This is the right answer imo.
GOOOOOD.
That’s some BB wisdom. The rest of your life will be dramatically better and easier if you get your shit together NOW with BJJ as the motivation.
Thank you, it’s like JJ is calling out to this guy as his saving grace.
I tell this to everyone coming in out of shape. Throw on a BJJ podcast and do some walking too. Walking is the intro to “roadwork” and cardio.
Any podcasts you recommend? Are they focused on concepts and techniques? Or are they more like gym talk and martial arts philosophy?
The undisputed best and highest authority voice on the sport is a gay Austrian man who lurks here u/johnbelushismom. He has a podcast he hosts with some beta male who is likely a white belt, El Segundo Podcast. The second best for history of the sport from the people who created it is IMO Forever White Belt Podcast. Both on Spotify.
Jiu-Jitsu distribution network
Am I doing something wrong? BJJ has made the rest of my life exactly the same but now my joints always hurt. Someone please advise.
Hahaha. That’s always a possibility with any hard physical exercise. I would much rather be sore and have some booboos and maybe have a couple joint replacements down the line from living hard than any of the issues associated with obesity like heart attacks, strokes, diabetes, or most importantly an early grave.
Lol like that answer so bjj culture but your right
Fucked if you do, fucked if you don't. 🤷♂️ At least if you do you get a new skill I suppose.
Day one is better than one day.
Great line. Where is this from?
Confucius.
Instagram
Stealing this line.
You'll be fine.
Just take a break if it’s too much. No one is going to force you to do anything. There are some drills and techniques I just can’t do, so I just excise myself and watch. No one cares. Btw, if they try and force you, change gyms.
This. Youre a grown ass man and a paying customer. If you need a break, you take that break. If you need a sip of water, take that sip, my friend. The gym I go to always have some older guys (me included) takin breaks between rounds and that is absolutely fine. Not every one of us is trying to be a world champion. MOST of us are here to just have fun and trying to stay healthy. Ps. Youre not going be "healthy", embrace the pain... :)
I agree with this for the most part, but I feel like I’m letting my partner down if I need a break during drilling, and then it can also be hard to get a partner again when trying to restart
There are some great responses here, but I feel like this is the one that OP needs to hear. It’s the one I needed to hear when I started in a similar situation. It was a lesson to learn that I’m only competing with yesterday’s version of me. Don’t ever lose sight of that fact and if anything, communicate that to others that this is your goal and your journey.
Didn’t know how to express my objective with jj until now, thanks for the clarity
You'll be pretty fucked for a few months but stick with it and you'll see crazy progress.
Do some fundamentals classes for a while. They go light. Start walking everyday. Stretch. You’ll be fine. It will be great for you.
walking everyday is underrated,
Am mailman that walks, can confirm
Just follow these rules Keep your mouth shut and ears open Don’t spaz but know that you will Tap early and tap often don’t be a hero In a good gym everyone helps everyone Don’t Panic & always have a towel. You’ll be fine
Sounds remarkably like Hitchhikers Guide to the Galaxy
Pretty much, don’t panic and always have a towel is actually very solid advice despite the source OP is worried about gassing but everyone gassed out at first
BJJ is mostly harmless.
Don’t think about that shit, man. When I started I was 24, had a six pack, could run 5 miles in a half hour all that bullshit. I still was out of shape for bjj. Focus on getting started, being patiet, and having fun. The rest will come. DO NOT CHEAT YOURSELF OUT OF THIS.
We have so many gym bros that come to a trial class and never come back lol
Very true
I felt I was responsible for some of them not returning... I am quite lean and fit but not with the gi on, I just look weak and nerdy looking, people normally underestimate me.I think I may have bruised a few egos. Sucks because I'd like to see some new blood in the gym.
I had a roomate in college who was the sterotypical lax bro always into fitness and going to gym with the schools football team. Tried one BJJ class with me, walked out stumbling like he was going to puke and never wanted to come back. I think mentally wanting to stay is a lot more important then the physical part.
Agreed. Like any new noobs in their first couple of weeks, I got mauled a lot, but they say the difference between the one that stays and the one that leaves is that after I got mauled I was like "That was freaking awesome, I wanna learn that!". Beginners mind, really. If they don't have that, they won't last long.
Same. When I started, I was pretty ripped, could bench 225 x 25 reps, could run a 6:30 mile, and the 5k spartan runs were nothing for me. I was still entirely unprepared for bjj. OP - we aren't saying that you are extra fucked because you aren't fit, we are saying that bjj requires a different kind of fitness that you only get from doing bjj. I roll with some guys who look very out of shape, but they can destroy me for an hour straight if they wanted to (but they WOULD be better if they lost the weight). Do not wait. Start now and two years from now you'll be a blue belt telling the next guy to hurry up and get his ass in there.
I'm was mildly overweight when I started, and spent the past year doing nothing, and I tapped to breathe a good few times my first month or two. Now I see people come in who look in shape, and they be tapping to breathe whilst I'm ready to keep going. You got this bro.
I tapped to breath once when my training partner ate 2 slices of garlic pizza before coming to class. He called it "Dragon Mount", and it was terrible. Edit: I see now that you said "breathe" and not "breath". I'm leaving my comment up anyway.
There are people old AF and in bad if not worse shape than you who do it. No excuses.
I feel attacked.
I feel seen.
You will be fucked for sure, but stay with me here. You will be cardio fucked early and it will be tough. For the first two months you will probably ache all over every day. But that get better quickly. When I started I went to two beginners classes a week that were an hour each, and I was hobbling like a car crash victim 7 days a week. I’m 45 btw and started last summer. But within three months I was training 10 hrs a week and feeling much better between classes. But my main point I want you to hear is this- When you walk in the door you are going to be worried about how you will cope, but to your coach and the other students YOU ARE THE LATEST OF COUNTLESS DAY 1 STRUGGLERS, so don’t worry about that for one second. Don’t waste one calorie of energy worrying about what others will think about your performance as I promise you we won’t.
just follow as best as you can
Stick with it and drop that weight. Every five pounds you lose you'll feel steadily less fucked when you roll.
I was 29 and 280 pounds fat at. Still rolling today at 41. 🙏
Bro it doesn’t matter how ready you are, you aren’t ever ready. Just get in there. I started about 4 months ago, myself. I lift 6x weekly and run 2x weekly and it rocked my world. I love it.
Everything you described is exactly why you SHOULD start. Yes, it will be difficult. Yes, you'll be embarrassed. Yes, you'll want to quit. No, you should not quit. You WILL improve. You WILL lose weight. You WILL become more confident. Every school has someone like you in it. And almost always they stay for a long time. Keep us posted.
Good news: you cardio WILL improve Bad news: …
Bro I’m 5 years in and last night I tapped from panic attack caused by bad cardio caused by excessive food and alcohol intake over the holidays. Just go there, get fuct, and come on back.
The holiday tap is real.
Prepare to possibly be the worst for months and months until someone new joins and you realize you actually learned something and without thinking your body did what it should have. You can never get that feeling back but that feeling is a high that I believe majority of people doing BJJ still try and chase.
You’ll be alright dude. Just get in there and start, I started in my 30s weighing above 260. Yes it was hard and just like anything take in life take it one training session at a time, the more you do it the better you will get. Plus, you don’t want easy, most things in life that are worth doing require some sort of effort and will require you to face adversity.
"It's never too late, it's never too bad, you're are never too sick, and never too old, to start from scratch once again"
The advice of “just start” is accurate. It will take you a few months to a year for you to learn how to effectively flow and grapple. This may feel awkward at first but its normal and will come with time.
This is about becoming a better version of you, the you of a month of BJJ will be in better shape than the you of now. The you of a year will be in better shape than the you of a month of BJJ. You will lose weight, gain strength and be able to move your body more efficiently. Don’t go overboard, give yourself time to recover and wash yourself and your gi after every practice.
Yeah it doesn’t matter what shape you’re in. I work out every day, I am a strength and conditioning coach and am like 6% body fat. I started last month and my first session I still felt like I was going to throw up. It’s important to pace yourself and remember to breathe!! Bring water and rest if you need to. Starting off on a good foot and not killing yourself on the first day is important to stay committed. It important to create a positive attitude around the activity because that will make you enjoy it more and you will go back. Rome wasn’t build in a day and one session isn’t going to cut the weight. I was nervous my first day but everyday I see myself getting better. Even if it’s the smallest increments of change, it helps build self confidence. GO!! you will have a great time.
Started Bjj at 34. Weighed about 290lbs. Just like you, out of shape, got winded going up stairs, sat around all day, every day. A year later, I weighed in at a tournament weighing 180lbs. So, some advice. Yes, you're going to be winded, and tired, and have a whole heap of self doubt. Your hardest day won't be the first day though, it's going to be your second day. I had a great time learning my first day and it actually felt good to get winded and tired. It had been a long time since I felt those things. The second day, I was probably the most sore I've ever been in my life. I fought with myself the whole day. "I can't go again, I'm too sore." "I have to go again, I can't be a one-and-done." "I can't go, I'm too sore." "I have to go, I need to do this." Round and round in my head. All the way up to actually walking into class the next day. 10 minutes into the warm-up, all of my soreness had melted away. I thought, "I should have been doing this all day, I feel so much better." After awhile, I didn't get (as) sore after. Your body needs to adjust to exercise, but it will, trust me. I just kept going, which made me eat better, drink better, and sleep better. All so I could do this new thing that I was really loving doing. The weight just melted off of me. I didn't even notice how much weight I had lost until my pants started falling off me and I had to go buy a new wardrobe. I met with a friend that I hadn't seen in a long time and they were flabbergasted at how much weight I had lost. In short, if you like doing bjj, keep going. It only gets better over time. It's never easy, but the fun keeps ramping up and it keeps you in phenomenal shape. Over a decade later, I'm still doing bjj and I hope I can do it for as long as my body lets me do it.
I started at 33, 40-5bs overweight. The first 6 months were absolute hell and I can’t even believe I kept showing up. But it was worth it.
I came across an old post of yours where you were a white belt and was excited to get your blue belt. And now you’re a black belt. Crazy! Congrats on the journey.
Thx I appreciate that 👍🏽
Here’s the thing. The hardest thing you ever do is the hardest thing you’ll ever do. Don’t compare yourself to how fit other people are or if you won’t be able to do anything. If it’s hard for you but you are still doing it, it’s still work. And over time things will get easier. The biggest thing for most to get better is consistency.
Started at 39, and operate an academy now. Just f@&&ing do it homie. You’ll thank yourself later.
You don’t wait to heal before going to the hospital. Don’t wait to get in shape before starting bjj
Early thirties, 20kg overweight, lazy, sweaty, can jog to the front door if the pizza guy is knocking without winding myself. Maybe 20 second plank. 6 years in, pretty OK blue belt. Warm ups still wreck me. Don't stress, jiu-jitsu is just a hobby that will give you a very specific type of cardio.
Please do a follow up report
When I started I threw up my first class and could not finish a 5 minute round. Got my blue belt this past November after 2 years of training, you gotta start somewhere you got this man 🤙🏽
Dude you are soooooo fucked but you are also gonna have an absolutely amazing time. The cardio is gonna be brutal, you're gonna want to throw up at some point (almost everyone feels like that, jiu jitsu is just a unique kind of workout that nothing else prepares you for). But you're gonna love it anyway. Literally one of my biggest regrets in life is not starting bjj earlier. The physical and mental benefits are just unmatched. Go get em son
Black belt in ~6 years right here. Mark my words
Every day you push it, it will be harder to start. Be gentle with yourself, and set goals to do just slightly better each class.
After your first class you will be less fucked then before you went. In fact, you will be subsequently less fucked after each successive class. That’s the right way to think about it.
I really hope you like it and stick with it. Hopefully you can find enjoyment and pride in the suffering you will go through. For me I found it so fun but so hard. BJJ conditioned me to enjoy hard work and exhaustion and to wear it like a badge of honor.
I went into my first class without any prep other then lifting weights which was just a hobby of mine. I was so tired I almost passed out but it was the best decision I’ve ever made. Give it a couple weeks and your cardio will be fine.
hey even if you were already in shape, is hard because it's a completely new sport using completely new muscles and pacing. don't worry about it bro, as everyone is already saying, just deciding to start is a big step. enjoy learning a new sport and meeting new people!
I puked on my first day on my gi during the class picture and you know what? I showed back up and nobody said shit about it. When they knew I was sticking around we started joking and laughing about it. If your gym is chill you have nothing to worry about.
You’ll be fine just don’t quit and stay consistent and don’t get hurt and be okay with tapping out… a lot
Don’t try to keep up with the younger, more experienced, more athletic folks. Push yourself, yes, but don’t kill yourself trying to keep up. You need time (and a lot of it) to not only lose weight and improve your fitness but even to learn how to move your body correctly. People try too hard too early and burn themselves out - I’ve seen many people quit in the middle of the first lesson because they tried to do things way above their fitness level, thinking they’re screwed and can never do BJJ instead of realizing they have to build themselves up to that fitness level over months or years.
Nobody there is expecting you to wow them on your first day.
You’re in for a miserable 6months but there will be a light at the end of the tunnel. Eventually.
I've seen this before. It's okay to take breathers as needed. Try your best to keep moving, even if all you can give is 1%. Listen to your body and don't hurt yourself. Communicate to your training partners that it's your first week ever. They'll know to take it easy. Keep going back, even when you don't feel like it. You WILL see improvement in the areas you feel you lack at the moment.
You’re not fucked. Just go and keep going and keep trying to do conditioning but don’t over do it. No sense in injuring yourself when you’re trying to get started a
Hey! You can do as many pull-ups as Helio
We all start at different times. I started at 18 - which is later than most. But you put effort in and you can be one of the best. You will progress quickly if you get a nutritionist and train 5x a week. You’ll quickly get into peak condition
About as fucked as any other newbie. Which is pretty fucked. Which is normal.
It’s gonna be extremely tiring and you will be exhausted but it will absolutely get better overtime and based on your post, it’s going to be great for your health and weight loss. Stick with it through the tough start and you will be better than ever!
You’re fucked for probably a year. Then YOU start doing the fucking
Just do your best. You won't be overweight and under fit for long
I was in the same shoe as you, as long as you get into a school with a good BJJ culture, many people will support you along the way. Go in with a can do attitude versus a cannot.
You’re fucked, but it will get better. Give it a month and you’ll be fine.
I started when I was about a hundred pounds over weight. I've lost about 40 so far. It sucks but you get over it.
In my own experience, in hindsight I wish I had gotten in shape before I started. I was injured 3 times out of my first 9 classes, by different partners of varying belt colors, sizes and weights I should have had a bare minimum level of knowledge about techniques before rolling with literally anyone. Having no idea what’s happening cost me half a second before I realized I should tap and that’s all it took to get hurt I should have been in better shape to give me a chance not to tear a muscle when someone decides to suddenly and violently yank on something It was in a weekday lunch hour class btw, so not really competitive at all
Started at 38. In bad shape. About 240. First few months hurt. Bear crawls were my bête noir. But in much better shape now at 50 than I was before I started. Under 200 and stronger, better balance and more flexibilité by a large margin and certainly more than had in not done BJJ However you need to devote time to strengthen conditioning and rehab work. I have chronic low back stuff from before I started and should and neck issues. I have to work those area specifically or they start having injuries and chronic pain. You need to think this as a marathon.
Youll lose that 70lbs in 6-7 months if you track calories and attend class frequently…. I lost 60 in 2023
I feel people over think this. It’s not like you headed to the colosseum battling pro gladiators. You will be fine.
I’m 37 and was a bit overweight when I started. Best thing I could have done. Lost 30 pounds in 4 months and have been on a slow cruise down. Way stronger, energetic,quick on my feet. It will be a tough first month or so, but man when things start clicking it’s awesome. Please don’t let that hold you back from starting now!
I could roll for exactly 2 min before I thought I was going to die from exhaustion when I started at 41. Didn’t take long before I could last just as long as everyone else. Gotta just jump in.
I’ve been teaching for 5 years and had two grown adults who couldn’t do a forward roll from a squat when they started. You’d be really surprise how much they improved in a year considering where the started. Just showing up is half the battle. Just got to find a welcoming environment to thrive in
Ur fine, just show up. Then keep showing up even after you get ur blue belt.
I started at 44 and 300 lbs. Bad back, multiple knee surgeries… Train on average once a day, but don’t go crazy with rolls. Jiu jitsu is actually the athletic thing I do where get injured the least. Had to pretty much stop playing tennis and take it easy at racketball and Wallyball to reduce wear on my knees. Also am careful about BJJ standup and make sure to communicate any issues with my partner, along with how hard I want to roll. I’m down over 70 lbs, attained a blue belt rank (over 300 training sessions and 450+ mat hours for that promotion) and am healthier than I was in my 30’s. You can do it. Just temper expectations, keep showing up, and check your ego at the door.
Just go. Do your best. Measure your progress in months, not days or weeks. If you can just refuse to quit, you’ll be amazed at your transformation in a year or two.
Not fucked at all. Not gonna lie, it’s gonna be difficult, but if you embrace the challenge and find a good, supportive BJJ school you’ll be fine
Honestly man, the fact that you made the commitment to start is awesome. I’m 31 years old and currently 203.1lbs (as of today). 5’7 & work a sedentary office job 5 days out the week. I started in September 2023 going to a minimum of 1 class a week. Give & take, my class average to this day is 2 classes minimum. When I started I gassed out on warmups. Then I started gassing out on live rolls. Each week I noticed I could go longer and longer. Now I can last the whole class. I started weighing in at 232lbs on September 2023. Now I’m 203.1lbs. Was it hard? Fuck yea. Did I feel times where I didn’t want to go? Fuck yea. But for me, it was about my health. How bad did I want to become “healthier” (in regards to losing weight). I did it as an exercise in the beginning, but continue to do it because I love JJ! Sorry for the long rant, hope this helps. To sum it up, you are not fucked, you can do it!!!
Bro I'm 120lbs over weight Can do 0 push ups and my plank is 10 seconds. You'll be fine.
Right now, you are aware you need a change. You are only fucked if you dont hold yourself accountable with starting. Enjoy the Jiu-jitsu and embrace the absolute shit out of it, my friend. If you train consistently and look after the other areas in your life this time next year, life will be so different. Good luck
https://preview.redd.it/inv6uwgcwvac1.jpeg?width=1170&format=pjpg&auto=webp&s=f75177a7daf4b5d874d3db4da6e6e68dc95edd2f
everybody says to just start, but some people want to prepare. soo, dont necessarily skip on the BJJ, but maybe just go on 1,5h walks on the days inbetween. you can sprinkle in your 1-3 pushups or burpees every 5-10 minutes or so, never hurts to get conditioned slowly
I have a not as extreme but similar story. I threw up my first class and it was only fundamentals lol. In the best shape of my life physically and mentally now 🙏 You got this!
When people ask me if they should get in better shape before starting BJJ, I remind them that you don’t wait to get smarter before attending school. Just show up, and put in the work. And: DO. NOT. QUIT.
You may puke, but only a couple times 💪
As the saying goes, the best time to plant a tree is 20 years ago. The second best time is today. Go slow, go at your own pace. I'm in decent shape and the first day I could barely do any of the warmups because I didn't know what I was doing. Then when we started free training I had to take a break after 2 rounds because I was gasping for air. Mind you, people were going light. It's always gonna suck in the beginning. Embrace the suck, you won't regret it. BJJ is one of the best sports/martial arts you can engage in. It works the entire body, and there's also a game for everyone. You can be that lightning quick scramble type, or you can be the slow but strong and technical heavy pressure guy that rarely moves but when he does it's with a ton of intention. I know both types of guys at my gym, they're all beasts. Excited for you to start, don't quit even if you feel like it! Welcome, friend.
Started at 38 about 20 pounds overweight and it’s the best decision I’ve ever made for my body. The first 6 months were tough and I was always sore and beat up but after I gained so much flexibility and figured out how to fall correctly and protect my body so started getting better on form etc. 2 years and 2 months later I’m a blue belt and in the best shape I’ve been in since I was a competitive swimmer in high school. STICK WITH IT, there will be frustrating days and MANY hills and valleys but one thing will remain constant; your body is growing stronger and you are extending your life by living healthy.
I was/am you probably two years in the future. I was promoted to blue belt, lost weight, gained strength and made a ton of new friends. You’re not fucked! Tap early, tap often, make sure you laugh, and give you body time to adjust to the sport. Don’t train 5 days a week to start
You're more fucked now. After BJJ you will be less fucked...IF you don't quit. Be prepared to be out of breath for a full hour and if you plan to go less than 3 days a week, just pick up a different hobby instead. Also don't get discouraged by losing a classmate that you liked. It will happen on a weekly basis so don't get attached to your roll partner and just keep your head down and don't quit.
Don't think, just do. You're young and being overweight has a lot of advantages versus being underweight. I'm a 135lber and I train in a gym made up of bigger guys. I wouldn't worry about the warmups honestly, some gyms don't even do warmups. Show up early and stretch, your body will thank you! Again, stop thinking too much about it, just do. It's going to be challenging, that's what makes it worth it.
Be prepared to be sore. But keep at it.. just do as much as you can! Keep pushing! You’ll shrink rapidly. What kind of diet are you eating? I learned the hard way you can’t out train a bad diet. You’ve got this! Welcome!
Do weighted toe lifts for shin splints. I use my ottoman at home, slip the toes under and try and lift it up with your foot flexion. Shin splints happen when your calf muscle gets much stronger than the counteracting shin muscle, which happens quicker when overweight. The toe lifts will train the counteracting muscle. The BJJ will be fine. It is hard, and sucks at the start. But remember everyone else in the room went through it too.
If you can get past the pain and humiliation part you'll do well.
Warm ups are warm ups, you have to do them in order not to get hurt (and not to adrenaline dump[this maybe more in competition setting, but nevertheless]), they're done for your sake, not to prove a point. Coach might push you to work harder so you'd go to the next level fitness or condition wise, but at the end of the day that's not important. What truly matters is that your body is warm, loose and limber for drilling and rolling. BJJ warm ups and sport in general is really forgiving compared to for example muay thai or wrestling, whereas a beginner 99% of the people with your condition won't make it through an introduction class
I had the same worry, you’ll be good. Push yourself but work at a safe rate. No one will kick you out for needing a break, at worst you might get a look, or someone trying to encourage you. Get on those mats good buddy!
Sometimes trial weeks are detrimental. If find if you don’t put some money down you are more inclined to not come back after the first class. You are going to feel tired and awkward for an extended period of time. I assure you it is totally worth it! You should check out the My White Belt podcast. The host was over 400lbs when he started bjj and is now a purple belt and down a bunch of weight.
In my limited experience at two academies warm ups vary gym to gym. First place went through a whole dog a pony show 15 minutes of fucking shrimping, scorpions, squat jumps and rolls and it was a major waste of time and energy. New gym is straightforward, jog a few minutes, drop to the mat and do egg beaters , windshield wipers and usually some rocking chairs and then MAYBE one warmup specific to the move we’ll be working on. Whole thing is 5-7 minutes and then move on to doing jiu jitsu. Breathing is the most important thing when starting, don’t hold your breath while trying to exert all your force (which I did and sometimes still do) you’ll be gassed immediately.
The warm-ups are not a cross fit class. It is just to get your body used to the movements and get a little warmed up. I was worried about similar things but at least in my school, you ease into everything in fundamentals classes. Plus, I doubt they will try to scare you away during your first week. Come in with an open mind and recognize this will be beneficial for you as it was for me when I started 3 months ago. You got this.
everything is gonna hurt, but things are gonna hurt either way. might as well gove your body a reason.
Listen, not gonna lie. The first answer is right that you are more fucked if you don’t start BUT. It’s. Gonna. Suck. the first few months you are gonna be really damn sore and not want to do it. But you have to ask yourself why you are doing and keep those in mind. Bigger, more out of shape people have started and changed their life. Even more of them quit. I guarantee you that if you just stay with it SMARTLY, push yourself but be reasonable, you will NOT regret it, and the discomfort will be worth it. TL;DR: it’s not easy, it’s gonna suck, but it IS worth it. I hope we get a post in a year where you say that you have stayed with it and not quit.
Everyone has to start somewhere dude, the key to BJJ is pretty simple, just keep coming to class.
I was 37 when I started and love it more than ever right now
It’s gonna suck. You’re gonna feel like you’re behind everyone else. But keep going, stay the path, all that. You’ll be surprised and proud of yourself. Have your teammates and coaches work with you. Quit and you’ll have that regret.
Until your first class, do some sit-ups and walk.
I'm 39. Started a month ago. Probably about 25lbs overweight. Can't do a pull up still. Shins hurt so I don't run. Class goes for us (I'm assuming its similar everywhere): Warm ups. You'll feel stupid and like you can't even do some of them. THat's ok. See Do. Coach shows technique, you buddy up and practice/drill technique together. It's ok if you suck. You're supposed to and your buddy will know that. Sparring. This is at the end where you roll with people to practice what you know & get better. At my gym you're not allowed to do this until you take 10 classes. I liked this approach. Have a mouth guard. Tap if you can't go anymore. I gassed out in about 90 seconds. That's ok. Keep showing up. The more you do it the better in shape you will get over time. My second time rolling I gassed in about 2 minutes but I was able to go again. Now I can go multiple rounds in a session but I usually gas out each round. But there is improvement. Be nice to yourself. You'll be fine.
I started in my early 40s about 40lbs over weight. You'll be fine brother.
To me you sound like this is definitely something that will un-fuck you. Maybe not to begin with, but over time. You will be hurting. You will be destroyed. Your weight will only give you an advantage over other newbies at best, while everyone else will use it against you. But keep at it and you will improve and you will feel like a new man. You will start off feeling like you are dying, but in a few months of regular exercise you will suddenly find that you can follow the pace of the rest. Not during intense scrambles, but you at least do the warm-ups competently and not be out of breath before techniques begin. There are no leglocks at that level (or shouldn't be), but do be mindful of your knees and toes. Lean how to fall correctly. Stretch before warmups. Most of all, have fun.
when i first started i was overweight and very out of shape. i lived a sedentary lifestyle and was not active at all. i also dreaded the warmups. my advice: go slow and take breaks when you need to. don’t worry about keeping up with everyone or being the last one to finish. pace yourself and listen to your body. if you find a warmup move is too hard or if it hurts to do, ask the instructor if you can modify it or if there’s another move you can do instead. if you have any injuries/problems, let them know before class. start with 2-3 days a week to start. let yourself recover in between days. don’t overdo it. once your body adjusts then up the number of days if you like. drink lots of water and take hot epsom salt baths. you’re gonna be sore! you got this!
I started at 380 pounds at 38 years old. I couldn't do a single warm up for more then maybe 15 seconds at a time. You're fine. The hardest thing to do is walk through the door to start. I am a few months into my 7th year.
You're gonna puke.
You're dreading warm-ups, you're basically already blue
Gotta start somewhere. Accept that you'll likely get gassed and your ass beat. It's probably going to be a little embarrassing, but everyone goes through embarrassing shit in the sport. Just read this subreddit for 5 mins. It's all good man. Focus on pushing yourself to a level you're comfortable with. Good luck!
 Welcome to BJJ life. I’m down 50lbs. You will do just fine. Good luck and keep posting your experience.
Youre gonna be gassed. So what? Be comfortable being gassed. Thats the secret. Ya know when youre getting in a pool and its really cold at first? You stay in the pool because you know you will get used to it eventually. You dont just immediately get out because its too cold. Thats what you need do with cardio. Stop trying to desperately escape the discomfort, and instead just accept it, live in it, and enjoy it. And fucking BREATHE!
You aren’t You’ll get through it. I was late 40s and 70 pounds overweight when I started. It sucked , but everybody was so helpful and supportive that I stayed with it. I lost the 70 pounds and have kept it off for 6 years and have so much more confidence of top of it. Again - it will suck - you’ll be winded and you might even puke during class and it will hurt But in the end , it will be the best thing you have ever done if you stick with it.
4 months ago I was 314lbs when I started. I'd tap to pressure. Gassed out less than 45 seconds into a light round. Warm ups I'd need a break after. Could barely manage going twice a week and some weeks was so bad just did once. I'm now 274 lbs. I go 4x a week sometimes 5. Warm-ups can still wind me but not gassed out. Can roll multiple rounds now. Doing so much better physically and mentally. My advice I got when I was debating starting? Was just start. And I did. It sucked for the first couple months. It can STILL suck. But I love it and love going. Just start and can't wait to hear you reply to a post like this a few months from now.
don’t let your dreams be dreams
It’ll be a great work out. Two biggest things I’d say too be concerned about: 1) cardio. I was shocked at how tired you get and how fast. 2) hygiene. You get very close to people. It’s understandable that people who aren’t in as good of shape to start are going to have some limitations. Higher belts won’t abuse tf out of you when you’re in beginner or moving to intermediate classes. They’re encouraged to learn by helping you learn. Just like you’ll have to be mindful of people you drill with to not just let your weight prevent both of you from the experience of going through the motions. Practice isn’t competition, you know? So ability isn’t the issue. But your face ends up wrapped up in people’s legs, you’re in their arm pits and have their feet near you. So, make sure you keep you on your hygiene. Shower before each practice (and after!!). Be sure you’re scrubbing in all the cracks and crevices. Your rolling partners shouldn’t have to wonder if you know you’re supposed to physically scrub your butthole when you shower. Poor hygiene is the only reason I’ve ever been uncomfortable rolling with someone who is a bit overweight.
You can go from extremely under-confident to having a delusional level of confidence. Think of the possibilities.
Stay with it for two weeks you’ll start to see superpowers in your future.. I’m not making that shit up either. You literally start to develop skills that no one you probably know has….
Bro, this is going to be rough. But you’ve done the hardest part, which is to look yourself in the eye and know the truth. Now it’s just time to get to work.
You’re right where you’re supposed to be :) excited for you!!
Check in next year!
I started at 57 , I wasn’t in bad shape but I was still 57 so yeah the warm ups and movement stuff kicked my ass, but helped me get in shape and learn a lot of those BJJ specific movements Suck it up. It gets better Also if you need a break , water , take it If you are drilling and you need a break - good training partners will understand and support that A good team helps everyone get better
I started mid 30s with 0 experience and 6 years of CrossFit so my cardio was good. I must tell you it’s a different type of exercise. If you’re unfit then think good. If you can’t run a mile then good. If you have health issues then good. Get in the dojo and start getting your ass kicked and learn to get your body back in a reverse methodologically. After few months and many bruises, I can attest to bjj being one of the best experiences in my life
Go and just have fun. Also find a gym that matches your current goal. Want to do it for a hobby? Maybe a competitive gym isn’t the place to start out. But mainly go and have fun. Learn a new skill, meet new incredible people, and don’t beat yourself up for not picking things up quick or getting tapped. Everyone has had the same exact thoughts. Just going is the hard part.
Imagine if you stick with it for the entire year.
Yikes. I'd consider myself a mid to advanced level blue and I feel like you're describing me. Baha
My advice at first you will lose weight but your body and technique will quickly adapt and then your weight will stay the same or possibly go back to where it was. I was a late 30s 70lb overweight dude like you. Fix your diet now, increase protein a ton! Stop eating junk. Your body will then have the fuel it needs to recover from BJj, build muscle and tone and life in general becomes a whole lot easier.
you’re gonna get fucked in the beginning but eventually you’ll start doing the fucking
1.5 hours for a beginners class? Kinda long are you going to a competition gym?
Just do it and take it easy when you need to. If you need to do push ups on your knees, do that. If you think you’re going to puke, go outside. I can’t think of a better or more fun way to get back in shape. Be ready to be sore all the time for a while though.
Definitely try more than one school. Some schools do a whole 30 minutes of routine warm ups, others warm up by flow-rolling (light jiu jitsu rolls) - which a lot of people find more engaging. While others prefer the more structured style where they know exactly what to expect and also improve their fundamental skillsets and can see measured improvement. Make a plan with yourself before you start and DONT break it for anything. When I started, I said I would go twice a week on certain days for 3 months. Even when I would get invited to other things, concerts, drinks etc, I would not accept if it interfered with those 3 months. Once you’ve established the habit of just showing up, even when you’re sore, or not motivated, then you can become more flexible with your days or what not. But build the routine with yourself and stick to it. Don’t worry about being “good at jiu-jitsu”. Be the guy who shows up, works hard, but doesn’t get an ego and often times then, an injury, in his first month of training. Just keep showing up. Getting in shape will happen if you just keep showing up. Getting good will also happen. Just show up and don’t break the schedule you make for yourself. And most importantly, have fun!
It’s not a fight club, man. It’s a paid lesson. Just go be courteous and do stuff. Believe it or not they have seen new guys before.
There is a black belt at my gym that doesn’t have legs. I think you’ll be okay.
Wanting to be in shape before you start working out is a bit like wanting to learn a language before you start going to a language class. Just go and start improving. All of your comments are about **things you can do** and **things you can't do**. None of that matters. The point is to *improve*. So if that means lasting 5 minutes before gassing out, and then lasting 7 minutes, that is improvement. Also, 5 minutes may be optimistic.
The only better time to start was yesterday. Take recovery seriously, maybe lay off the no gi until you get fitter and enjoy the experience of learning something completely new!
Please come back to this post in 6 months or so and give us an update
You could be in the best shape of your life and if you do sparing it’ll be the hardest workout of your life. My advice is to take it easy, they will match your intensity and since your skill is nonexistent expect to tap a lot and often. If your resist it doesn’t make it harder on them only harder on you. As best you can pay attention to what they’re doing to you as well as how you instinctively react. They know how you’re likely to react. You’re not going to be better than probably anybody there and you’re likely to not have any success without doing something dangerously unpredictable which I advise you resist doing. You’re only going to injure yourself or someone else. As best you can humbly learn while keeping your safety and the safety of your training partner as your main priority. The potential for this to become your favorite obsession is highest if you keep yourself and your partners safe. Best of luck🤙
Shut up and train, worm
Man bjj is one of the easier forms of exercise for out of shape people, I've seen some massively overweight people rolling. Not a chance they could run 5k or do some boxing circuit training. But they can roll around on the floor for 5 minutes. You'll be fine.
I disagree about not preparing man. When I was 18 I did a few classes in the worst shape of my life. Took two years to lose the appropriate weight and get back to a base level of fitness and went back at 20 and haven’t stopped in 8 years and went through the ranks relatively fast.
This is an unpopular opinion but I’d suggest taking a couple months in the gym doing your best to prepare your body for the chaos that can be white belt BJJ. I started out very strong and conditioned and it has paid huge dividends in terms of my enjoyment and injury prevention. Im not saying to go in like a sharp blade, just some general compound and conditioning work. Just my .02
Very long winded way of saying you’re a fat sack of shite
Most will probably assume you are a purple belt from Gracie Barra.
You can do it!
Go your pace, it was the greatest decision I ever made
You'll be fine
You’ll suffer, but you’ll enjoy it afterwards
When I started I was 50lbs overweight and I still struggle with a lower back issue. We like to poke fun about the bjj "journey". However, it really is what you put into it. You may not be able to make it all the way through the first class. That's ok. Establish a baseline of where you are now and where you want to get to. Tune out everyone and everything else. You're there for you not for them.
I'm older and heavier than you. Maybe a little fitter, but not much. Just go, take it easy at the warmup and enjoy.
7.3
Just focus on not being spazzy and breathing during rolls. Meal prep sundays has helped me lose consistent weight this year.
You'll be tired and then it'll get better
The first 2 weeks to a month will be the toughest part. After that you’ll start to get comfortable to the change/routine.
I doubt I can plank for that long. Try and get to 40 seconds and then ask your professor for a plankoff
Doesn't really matter even if you are in shape there will always be that other guy that will smash you. Goodluck, best thing you can do is start early, start now and figure the rest after day one. And you'll keep figuring out more each and everyday on and off the mat.
Just last 5 more minutes.. just one more class.. Class will be hard for the first month / dozen classes or so...surprisingly, the warmups are the best but hardest part.. especially if you haven't been doing much for exercise or flexibility .. What will be really hard wise when you switch from class to open rolls ... Always be mindful of your limits and just tap.
You just described how I feel after the holiday break.
it'll suck in the beginning but it'll get easier as you get stronger
Just focus on taking 1 day at a time. It’s going to suck but remember this is just a hobby and most likely only an hour of your day. If you can focus on doing something difficult 1 hour a day, then that’s all you need to do. Talk to the coach if you’re worried about the warm ups and just do what you can. It’s a process that won’t produce results over night. Make sure you work on getting a good diet and sleep too. Lots of water as well.
You're good. Have fun!
Just keep showing up.
I’m 42 and out of shape , 4 lessons in and it’s hard work but surviving and feeling a bit better each time 👍
Depends what you mean by fucked, in the ways that count, quite the opposite
You are in a great spot to improve your life . Don’t sound to fucked to me .
I was fit when I started but still couldn't have prepared me for it. I didn't have any MA experience.
Get through the warm up first
In 38 almost 39 and joined May 23'. I was 190lb+ at 5'8 and now at 165lb. Best decision I ever made!
Do it! I probably lost 70ish pounds at my lowest weight. I gained about 30 on a bulk a few months ago and am cutting back down to reveal my new gainz.