4 Steps to Increasing Strength to Weight Ratio for BJJ
1) Get Stronger!
The first step is getting stronger. You need to get strong enough so that you are able to lift heavier weights without any problems. If you want to increase your strength, then it’s time to start doing some weightlifting.
If you’re not sure how much weightlifting is right for you, just do what I did: Go to the gym and try out a few sets of squats or deadlifts. Then go back home and see if your body reacts differently when you lift heavy things. That will give you an idea of whether or not weightlifting is something that fits into your schedule.
2) Find a Gym!
There are many gyms around town, but they all have their own rules and regulations. Some allow free weights only; others don’t let anyone under 18 use them at all. Most gyms require you to sign up before you can even enter the place, which means that you’ll probably have to pay a fee (which could range from $5-$20).
So how do you decide where to train?
Well, my advice is to go to a few different gyms and see what they’re like.
Do they seem clean? Are the people there friendly? Can you see yourself training there on a regular basis?
It’s okay to visit more than one gym, but remember: you only have a limited amount of time and money, so choose wisely!
When I first started lifting, I was 15 years old and didn’t have a lot of money. I also didn’t own a car, so the gym I joined was off of the bus route. This meant that if I missed the bus, I would have to wait an hour for the next one.
If you’re older and have a car, this won’t be as big of a problem. Try finding a gym that is on your way home from work or school. That way, you can just stop by on your way and it won’t really be any trouble at all.
Also, if you really like a certain gym, but can’t really afford it, see if they have any discounts available. Gyms typically offer student, senior, and military discounts. It never hurts to ask!
3) Start Lifting Weights!
Now that you’ve found a gym and joined, you can start lifting weights. If you’re familiar with barbells and dumbbells, then start pumping iron! Just be sure that if you’re going to be lifting really heavy weights, you have a spotter. It’s always better to be safe than sorry.
If you’re not really familiar with barbells and dumbbells, don’t worry! Most gyms have trainers who can teach you the ins and outs of weightlifting. These people are usually pretty busy, so calling ahead of time to set up a time to meet with a trainer is definitely recommended.
4) Eat More Food!
The last step to increasing your strength-to-weight ratio is, as you might have guessed, eating more food. To gain muscle, you have to eat more calories than you’re burning. It’s really that simple. However, this doesn’t mean that you should be eating McDonald’s every day.
To start, I would recommend setting a goal of eating 200-500 calories more than you burn on a daily basis. You might think that this is a lot, and it is if you’re not active at all. However, if you’re working out regularly, your body will be burning more calories than a person who is just sitting on the couch.
Of course, you’ll want to adjust this number based on how quickly you’re gaining weight. If you’re looking rather pudgy after a week of training, cut back on the extra calories. On the other hand, if you aren’t seeing any changes even after two months of hardcore training, increase the number a bit. There is no exact calorie count for everyone, so you’ll have to fiddle with it a bit until you find a number that works for you.
What should you eat?
As I mentioned in my article about losing weight, I’m not going to tell you that eating nothing but chicken and vegetables will give you the best results. While eating healthy is important, you want to make sure that you’re actually enjoying the process of eating all these extra calories.
So enjoy your ice cream, chocolate, pizza, and soda! Just remember, everything in moderation. The key is to keep the majority of your food healthy so that you don’t end up with disgusting complications in the future.
If you’re worried about putting on too much fat, remember that most fat is lost pretty easily during a cut. So if you do end up looking a little chubby after a few months of weightlifting, don’t worry. It’ll most likely disappear soon enough!
When it comes to actually working out, there are a lot of different options. You can go to classes that focus on weightlifting, like body pump or free weights. You can also join a Crossfit gym, or even just use the equipment that your local gym has to offer.
The most important thing is that you’re actually going to the gym on a regular basis. You can’t just expect to go once and then never go back because you’re not seeing results. If you go in with the right mindset and a good work ethic, you’ll be on your way to a healthier lifestyle.
Sources & references used in this article:
Increasing strength and operational reliability of fixed joints of tubes by MMA welding by DP Il’Yaschenko, DA Chinakhov… – IOP Conference …, 2015 – iopscience.iop.org
Vertical axis wind turbine–A review of various configurations and design techniques by MMA Bhutta, N Hayat, AU Farooq, Z Ali… – … and Sustainable Energy …, 2012 – Elsevier
Interfacial strength of compression‐molded specimens between PMMA powder and PMMA/MMA monomer solution‐treated ultra‐high molecular weight polyethylene … by KD Park, JB Park – … Materials Research: An Official Journal of …, 2000 – Wiley Online Library
Soap‐free seeded emulsion copolymerization of MMA onto PU‐A and their properties by HT Zhang, R Guan, ZH Yin… – Journal of applied polymer …, 2001 – Wiley Online Library
Parameterization of damage in reinforced concrete structures using model updating by MMA Wahab, G De Roeck, B Peeters – Journal of Sound and Vibration, 1999 – Elsevier
The dynamic mechanical analysis, impact, and morphological studies of EPDM–PVC and MMA‐g‐EPDM–PVC blends by D Singh, VP Malhotra, JL Vats – Journal of applied polymer …, 1999 – Wiley Online Library
Dual-phase polymer electrolyte with enhanced phase compatibility based on Poly (MMA-g-PVC)/PMMA by W Li, M Yuan, M Yang – European polymer journal, 2006 – Elsevier