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Where Did Kung Fu Originate?

A Brief History of Kung Fu

Kung fu, also known as Chinese martial arts, was born in China over 2000 years ago. Like China itself, kung fu has a long and complex history. The history of Kung Fu is a story full of rivalries, mysteries, heroes, villains, intrigue, secret societies, emperors, monks, and many myths and legends. It’s no wonder that kung fu still serves as a source of inspiration for movies and television. It also draws everyday people worldwide to improve their lives through martial arts!

A short history of the origins and development of kung fu

Key Takeaways

  • Kung fu originated in China.
  • Four sub-categories group Kung Fu’s many styles: village/family styles, military styles, temple styles, and secret society styles.
  • Factors such as geography, climate, culture, and history shaped the development and evolution of Kung Fu styles and techniques across regions.
  • Kung Fu styles and techniques also absorbed elements from other martial arts styles and cultural traditions worldwide.

Where Did Kung Fu Come From?

The origins of Chinese martial arts can be traced back to the Stone Age when people in China used weapons such as spears and knives for hunting and self-defense. As civilization developed, people in China began to study and practice various combat techniques to protect themselves and maintain order.

Many styles of kung fu developed and evolved over time. 

Various factors, including China’s geography, climate, culture, and history, influenced the development and evolution of Kung Fu styles and techniques. Kung fu styles and training methods also absorbed elements from other martial arts styles and cultural traditions worldwide, mainly from India.

Today, kung fu is practiced throughout the world and is known for its powerful, graceful movements and as a tool for cultivating discipline and wisdom. It is an integral part of Chinese culture and has influenced martial arts and popular culture worldwide.

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What Is The Meaning of Kung Fu?

Before we dig into the history of kung fu, it might be helpful to understand better what we mean when talking about kung fu. The term “kung fu” (功夫) means “hard work” + “time.” It has the sense of “skill” or “achievement”; it means “mastery.” Kung fu can technically refer to any discipline or skill developed through hard work and practice. 

In the West, “kung fu” is usually used to refer specifically to Chinese martial arts; it is a broad term that encompasses a wide range of styles, each with unique training methods and philosophies. These styles are often named after the legendary founder, family, or temple where they originated. Kung fu styles are usually classified as Northern/Southern or internal/external, depending on their characteristics and emphasis.

In addition to its fighting applications, kung fu is also seen as a way of cultivating mental and physical discipline and is often practiced as a path to self-improvement. Many who practice kung fu view it as a way of life, and they strive to embody the values of respect and self-control in all aspects of their lives. This warrior’s code of ethics is referred to in Mandarin as Wude 武 德.

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The Many Names of Kung Fu

“Wushu” (武术) is a more formal Chinese term that means “martial art” or “martial technique.” It can correctly refer to the traditional Chinese martial arts styles, but most people use Wushu to refer to the modern competitive sport that was developed based on traditional forms but has become more of a performance art. Modern Wushu emphasizes gymnastics with an apparatus (fake weapons) similar to women’s rhythmic gymnastics. While wushu athletes perform displays of tremendous athleticism, modern Wushu training lacks self-defense applications.

“Wuyi” (武艺) means “martial art” or “martial skill.” Wuyi is used to refer to the practical martial arts techniques that were developed for use in combat and self-defense. Dr. Yang, Jwingming, noted author, states that the historical term used was Wuyi. Other appropriate terms for Chinese martial arts are kuoshu 國術 (national art) and quanfa 拳法 (boxing/fighting techniques/methods).

Overall, “kung fu” is the most popular term for Chinese martial arts.

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Different Types Of Kung Fu

Understanding the different categories or “families” of kung fu can help us understand the history of kung fu in a better context. There are many different styles of Kung Fu, which can generally be grouped into two main categories: northern and southern styles. Within both northern and southern styles, there are four main sub-categories:

  • village/family styles
  • military styles
  • temple styles
  • secret society styles

Village or family styles: These styles are developed and passed down within a particular village or family and are often closely guarded secrets. These styles are typically passed down from generation to generation within a specific family or community.

Military styles: Military styles were designed to be used in a battlefield context, and tend to focus more heavily on using weapons like the sword, spear, or other long weapons while wearing armor, etc.

Temple styles: Monks developed and practiced Temple styles, which are now considered more spiritual and philosophical. However, historically, temples like Shaolin were known for their martial arts skills and acted as a sort of militia or special forces in many military conflicts and during periods of civil unrest throughout China’s history.

Secret society styles: These styles are developed and practiced by members of secret societies or gangs and are often more underground and subversive. Secret society styles frequently had a political or revolutionary agenda and may be associated with criminal activities.

These sub-categories of kung fu are not mutually exclusive. They all interacted with and influenced each other throughout history. For example, a military officer’s only option for retirement from service to the emperor was often to become a monk. In turn, he might lead a group of renegade monks in rebellion against the corrupt government and then join bandits or go into hiding in a remote village after the government destroyed the temple in retribution. The same individual might have shared his knowledge of martial arts in all four contexts at different points in his career.

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The Silk Road & Kung Fu

camels crossing the desert
The Silk Road played an important part in the development of kung fu

Undoubtedly, one of the most significant historical forces that helped shape the development of Chinese martial arts was The Silk Road. The Silk Road was an ancient trade route connecting China to the Mediterranean. It was called the Silk Road because silk from China was one of the leading products traded along these routes. The Silk Road began in the 2nd century BC and was used for over 1,400 years. It stretched over 6,000 miles and passed through many countries, including modern-day China, India, Iran, Greece, and Italy.

The Silk Road played a crucial role in the cultural exchange between the East and the West. Along with silk and slaves, goods, such as spices, gold, ivory, and precious stones, were traded along these routes. Ideas, religions, and technologies were also exchanged along the Silk Road, leading to the spread of Buddhism, Islam, and Christianity.

image of ancient bazaar along the SIlk Road
Silk, spices, and more nefarious things were bought and sold all along the Silk Road

Mercenaries from within China and those from regions to the West, such as India and Persia, were frequently hired to serve as guards, protecting caravans from bandits on the long, perilous journies between East and West.

Map of The Silk Road
Map of The Silk Road
source: Kelvin Case/Wikipedia

The Old Masters of kung fu had the benefit of exchanging training methods with each other and foreign fighters and accruing actual “operational experience.” Ineffective fighting techniques are quickly eliminated from the gene pool in the fiery crucible of battle. This was particularly true in ancient times when combat oftentimes took place close enough to smell your opponent’s breath!

The Silk Road began to decline in the 14th Century due to the rise of maritime trade routes and the decline of the Mongol Empire, which had controlled much of the land along the Silk Road.

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Northern Leg vs. Southern Fist

The Minnesota Vikings vs. The Green Bay Packers. The New York Yankees vs. The Boston Red Socks. Like these famous modern-era sports rivalries, there have been many rivalries between different schools and styles of Chinese martial arts that reflect the history and geography of ancient China. Perhaps none more fierce than the rivalry between the North and South.

The rivalry between North and South China has a long history that dates back to ancient times. The two regions have traditionally had different cultures, languages, and economic systems, and they have often been at odds with each other.

The Yangtze River divides Northern from Southern China. The Yangtze is the longest river in China and the third longest in the world. It flows from the Tibetan Plateau in the West to the East China Sea in the East.

Mountains in Sichuan Province, China

In ancient times, the North and South were often ruled by separate governments, with frequent conflicts between the two regions. This is reflected in the martial arts styles of the two areas. China is a very diverse country with many different ethnicities. Broadly speaking, the people of northern China are often taller than their southern counterparts. In contrast, the people from the South tend to be shorter and more muscular. 

The terrain of the North is rugged, with lots of open steppes and plains. The martial arts of northern China tend to use lots of open, long-range attacks and particular emphasis on kicking techniques. In contrast, rolling hills, fertile river valleys, and a subtropical climate generally characterize the geography of China south of the Yellow River. Southern Chinese martial arts styles tend to focus more on close-range or “inside fighting” techniques using shorter, jerking movements (referred to as “short power”); thus, the famous distinction of “northern leg vs. southern fist.”

During the Qing dynasty (1644-1912), the North and South were united under a single government, but there was still tension between the two regions. In the 20th Century, the rivalry between North and South China was exacerbated by the Chinese Civil War (1927-1949), which was fought between the Nationalist government, based in the South, and the Communist Party, based in the North.

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Shaolin vs. Wutang

Legacy of The Temple Styles

Another famous historic rivalry between kung fu styles is Shaolin vs. Wutang (or Wudang in pinyin).

Wutang Kung Fu

artistic representation of Wutang Temple
Artistic representation of Wutang Temple, legendary source of
Tai Chi and other Taoist martial arts

Wutang Mountain is a southern mountain range located in Hubei Province, China. Wutang Mountain is home to the Wutang Temple, known for its beautiful architecture and importance in the history of Taoism.

The Wutang Temple was built in the 14th Century and is considered one of China’s most prominent Taoist temples, along with Emei (or Omei) Temple at Emei Mountain.

The so-called “internal” styles of Tai Chi Chuan, Baguazhang, and Xingyiquan are generally associated with the Taoist temples, especially Tai Chi, which legend says was developed by the immortal Zhang, Sanfeng after watching a crane fight a snake. Wutang is also known for the Wutang sword style.

The rivalry between Shaolin and Wutang is often summarized as “Shaolin staff vs. Wutang sword.”  

Shaolin Kung Fu

Shaolin is a Buddhist temple in the Song Mountains of China’s Henan Province. It is known as the birthplace of Shaolin Kung Fu and is one of the most famous Buddhist temples in China. The temple was built in the 5th Century and had a long history of being a center of Buddhist learning and martial arts training. 

artistic rendition of Shaolin Temple
Artistic rendition of Shaolin Temple, home of Shaolin Kung Fu

It was initially a center for Indian monks to translate Buddhist scriptures into Chinese, but it eventually became a major center for Chinese Buddhism. The temple is known for its monks’ strict discipline and physical training, renowned for their martial arts skills, and qigong methods like Yijinjing and Marrow Washing. The temple has been destroyed and rebuilt several times throughout its history.

Henan province is north of the Yangtze, while Hubei is in the South. Therefore, the rivalry between Shaolin and Wutang/Wudang can be viewed as an extension of the rivalry between bei quan 北拳 (northern boxing) and nan quan 南拳 (southern boxing).

The Destruction of The Shaolin Temple

Shaolin Temple has a long history of involvement in civil unrest and uprisings in Ancient China, working with and against the government at different times. Some examples of this include:

  • Tang Dynasty (7th Century AD): the 6th and 7th Centuries were tumultuous times in China, and the Shaolin Temple was a frequent target of thieves and warlords. The monks organized to defend the temple and developed a very high technical and tactical proficiency during this period. In 626 AD, a group of 13 Shaolin monks served as a “special operations” unit in service to the future emperor Li, Shimin, and helped establish the Tang Dynasty.
  • The Liangshan Uprising* (12th century AD): During the Song dynasty, a group of Shaolin monks joined the Liangshan rebels, a group of outlaws fighting against the corrupt and oppressive government. The Liangshan rebels, led by Song Jiang, became famous for their bravery and resistance against the government. 
  • The Ming dynasty* (14th-17th centuries AD): Shaolin monks were involved in several uprisings against the government during the Ming dynasty. One of the most famous of these was the Tianqi Uprising (1630), in which a group of Shaolin monks led a revolt against the government in an attempt to restore the Ming dynasty.
  • Nationalist & Cultural Revolution (20th Century AD): After the fall of the Qing Dynasty, China was again rocked by a period of chaos, first during the Nationalist and later the Communist revolution. A warlord shelled The Shaolin Temple during the Nationalist Revolution and largely destroyed it, and then suffered further damage during the Cultural Revolution. The temple was mostly abandoned until the 1980s. At that point, the CCP rebuilt it and today stands as a popular tourist attraction.
Shaolin Temple burning
Shaolin Temple has been destroyed multiple times throughout it’s history

In these and other cases, the Shaolin monks used their martial arts skills and their reputation for bravery to support causes that they believed in. However, they also faced persecution and retribution from the government for their involvement in these uprisings.

Many kung fu styles trace their roots to Shaolin or were subsumed within the mantle of the Shaolin arts. Known primarily for using long weapons, the staff is the core weapon of Shaolin.

*While these are actual historical events, the genuine involvement of Shaolin monks and the temple’s destruction are possibly distorted or fictional. 

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Secret Societies & Kung Fu

Some of the most fascinating histories of kung fu involve secret societies. There are many different ethnic groups and dialects throughout China. The largest ethnic group in China is the Han Chinese, who make up about 92% of the population. However, there are also 55 recognized ethnic minorities in China, including the Hui, Manchu, Tibetan, and Miao.

The many ethnic groups and dialects in China reflect the country’s long history of migration and geography and political, economic, and military struggles. These differences have shaped China’s cultural, linguistic, and political landscape. The rise and fall of various dynasties throughout China’s long history have largely fallen along ethnic lines. These divisions and other cultural factors have contributed to China’s long tradition of secret societies. 

These secret societies, also known as fraternal organizations, are groups that come together for a common purpose and have often been associated with resistance to authority and efforts to promote political and social change. As a result, they have played a complex and sometimes controversial role in Chinese history, including the Taiping Rebellion (19th Century), the Boxer Rebellion (late 19th Century), and the Chinese Civil War (20th Century). 

Yellow Turban Rebellion

One of China’s earliest and most famous secret societies was the Yellow Turbans, a group of rebels who rose against the Han dynasty in the 2nd century AD. The Yellow Turbans were believed to have been influenced by Taoist religious and philosophical ideas. They were known for their distinctive yellow scarves, which gave them their name. The Yellow Turbans were eventually defeated, but they set a precedent for other secret societies that would emerge in China throughout its history.

Red Turban Rebellion

The Red Turban Rebellion was a peasant uprising in China during the Yuan dynasty (1271-1368) led by groups claiming to be members of the White Lotus Society, a millenarian sect. Widespread poverty, corruption, and religious discontent among the populace fuelled the rebellion. It broke out in the 1350s in the coastal provinces of Guangdong and Fujian and quickly spread. The rebellion challenged the rule of the Mongol-led Yuan dynasty, which had been in power since the 13th Century. The Yuan government eventually defeated the uprising. However, this struggle weakened the crumbling dynasty and contributed to its eventual collapse in the 14th Century.

Boxer Rebellion

Chinese Boxer used Kung Fu in the rebellion against foreign influence
Boxer Rebels
source: unknown

The Boxer Rebellion was an anti-foreign and anti-Christian uprising in the late 19th Century. It was led by a group of Chinese martial artists known as the “Boxers,” who opposed the influence of foreign powers in China and the spread of Christianity. The Boxers believed that traditional kung fu & qigong training methods like “Iron Shirt” and “Golden Bell” made them invulnerable to bullets. The Boxers launched a series of attacks on foreign diplomats, missionaries, and Chinese Christians in northern China.

Many kung fu movies inspired by real-life and legendary figures from the Boxer Rebellion era have been made over the years. Jackie Chan’s Legend of Drunken Master portrayed a fictional version of the historical hero Wong, Fei-hung. Wong was considered one of “The Five Tigers of Canton.” The Jet Li film, Fearless tells the story of Huo, Yuanjia, another of the Five Tigers. Bruce Lee’s Fist of Fury tells the story of the fictional character Chen Zhen, who seeks revenge on corrupt foreigners for the alleged poisoning of Huo.

Further Reading: The Boxer Rebellion: The History and Legacy of the Anti-Imperialist Uprising in China at the End of the 19th Century

Hung Mun and Hung Sun Societies

The Hung Mun and Hung Sun societies are some of the most well-known secret societies that still exist in various forms today. Hung Mun and Hung Sun have an association with different kung fu styles. A few examples are Choy Lei Fut and Wing Chun Kung Fu, the martial art made famous by Bruce Lee and more recently by the series of films about his teacher Ip Man, starring Donnie Yen.

Hung Mun

The Hung Mun (or Hongmen in pinyin) 洪門 society, also known as the Tiandihui 天地會, is a Chinese fraternal organization that has existed for over 200 years. Hung Mun means “vast gate,” and Tiandihui means “Heaven & Earth Society.” They are sometimes referred to as “Chinese Free Masons.” 

The society’s origins can be traced back to the late 18th Century when it was formed as a secret society to overthrow the Qing dynasty and restore the Ming dynasty (“Fan Qing Fu Ming” 反淸復明; lit. ‘Oppose Qing, Restore Ming’). Hung Mun has evolved over time and has been involved in various activities, including business, charity, and political activities. This is particularly true in Taiwan. However, it has also been associated with Chinese organized crime, commonly referred to as “The Triads.”

Hung Sun

Cantonese Opera
source: lensculture.com

The Hung Sun society is another secret society operating in China in the 19th Century and operated within the Road Boat Opera Company. Hung Sun 紅船 means “red boat” in Cantonese. The Red Boat Opera Company was a loose-knit association of actors, stagehands, and rapscallions who gave traveling performances of Cantonese opera.

Cantonese opera was at its height in the late 19th and early 20th centuries. The Red Boat Opera company traveled up and down the Pearl River delta in Guandong Province on distinctive red boats. These operas were known for their distinctive style, including a mix of local folk music and kung fu demonstrations, theater performances, and more.

Then, much as the actors and musicians of today, the Red Boat Co. used their platform to spread their political messages throughout the region. At least some members of the opera were also fugitives from the government and used the red boats as a mobile base of operations for anti-government activities.

They were said to have practiced Red Boat Wing Chun. A close friend of Bruce Lee’s family, Fook Yeung, who helped Lee get his start in Seattle, is rumored to have been a member of the Red Boat Opera Co. and a student of Red Boat Wing Chun. Bruce Lee continued his Wing Chun training in Seattle under Fook Yeung, Praying Mantis, and more at the Seattle Chinese Youth Club.

Chin Woo/Jingwu

Hua, Yuanjia
source: wikipedia

No tale of the fraternal societies of China would be complete without mentioning Chin Woo. Strictly speaking, The Chin Woo Athletic Association (Chin Woo) is not a “secret society” but is a fraternal organization. It can be thought of as a Chinese YMCA. Ching Woo was founded in Shanghai, China, in 1910 by Huo Yuanjia, who became famous after defeating several westerners in single combat. His victories inspired many Chinese, who were demoralized due to the corruption of the Qing dynasty and foreign interference in politics and the economy in China at that time, including the Opium trade. Drug addiction, prostitution, and corruption were rampant.

Master Huo said, “for a nation to grow strong, everyone must train in martial arts.” Huo hoped to help rejuvenate China through the discipline of Kung Fu and the code of Wude.

Chin Woo was banned in 1949 after the Communist Party came to power in China, and many of its members were persecuted. The organization was later re-established in Hong Kong and Taiwan, where it continues to promote traditional Chinese martial arts and culture.

Today, Chin Woo is still active and has branches in several countries worldwide, including the United States, Canada, Australia, and New Zealand. It continues to promote traditional Chinese martial arts and culture and provides training and instruction in Chinese martial arts. 

I fought full-contact as a heavyweight in the Chin Woo tournament in Dallas, TX, in 2007 and 2009. The medals I received, bearing the likeness of Huo, Yuanjia, remain one of my most prized possessions. Unfortunately, I lost my gold medal from the ’07 tournament, but I still have my silver and bronze from 2009. I am very proud to have participated in the tradition of Chin Woo, and I hope to follow in Master Huo’s footsteps of renewing my nation’s strength and spirit through kung fu!

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Military Kung Fu Styles

As dynasties rose and fell and military tactics, warfare, and weapons systems evolved throughout China’s history, different kung fu styles came in and out of favor with the military. One such story is that of the famous General Yue Fei and the art of Xingyiquan (also known as Hsinh-I Chuan).

General Yue Fei is credited with the origins of both Xingyiquan & Eagle Claw Kung Fu

Yue Fei was a Chinese general and national hero who lived during the Song Dynasty (960-1279). He is best known for leading the Song army in the wars against the Jurchen-led Jin dynasty. He led several successful campaigns against the Jin dynasty. He recaptured much of the territory that had been lost to the Jurchens. However, General Yue was betrayed by the emperor and executed after he was falsely accused of treason.

Legend says that Yue Fei developed Xingyiquan to prepare his troops for battle quickly. The linear empty-hand fighting techniques resemble the movements you would use when standing in formation with a spear or sword and shield combination. Therefore Yue Fei would have only had to teach a single set of movements a foot soldier could use with or without a weapon. Yue Fei is also credited with the creation of Eagle Claw Kung Fu.  

In reality, Xingyiquan likely was developed in the 19th Century. However, the fact remains that as the nature of warfare evolved in ancient China, as men returned home from military service, they continued to practice what they had learned and adapt it to civilian life. 

Therefore, it is probably more honest and fair to say that there are no military “styles” of kung fu per se, but that military training techniques and combat experience influenced the civilian styles of kung fu practiced in the temples and villages and vice versa.

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Family/Village Kung Fu Styles

screenshot of Jackie Chan's Legend of Drunken Master
Fo Sang fights Wong, Fei hung in the fish market in Legend of Drunken Master

Village styles of Kung Fu refer to the traditional martial arts styles developed and passed down within specific villages or communities in China. Traditionally these styles were only passed down through generations within the community, often only to the oldest son or son-in-law.

Village styles of Kung Fu were developed by people who needed to protect themselves and their communities. “You are your own first responder” is something we strongly believe here at Falling Leaves Kung Fu! In ancient China, people in remote villages couldn’t depend on the government to protect them from bandits who might want to victimize their communities (or, more commonly, to fight rival villagers over natural resources such as river water, land disputes, or just for the best location in the fish market). In dense urban environments, gangs and criminals meant people needed to be prepared to defend themselves.

Some examples of village styles of Kung Fu include:

  • Hung Gar: Developed in the southern Chinese village of Gulao, it is characterized by its solid stances and powerful hand techniques.
  • Lau Gar: Developed in the southern Chinese village of Lau Gar, it is characterized by its fluid and circular movements and emphasis on leg techniques.
Artistic representation of rural Chinese village.

One of the most famous village/family styles is Chen-style Tai Chi (Taijiquan). Chen village has a long martial arts history, and Tai Chi has been passed down through generations. The Chen family has been the source of Tai Chi practitioners for centuries. The village is home to many martial arts schools and training centers.

Chen-style Tai Chi is characterized by its fast, explosive movements and powerful energy. It is often considered the most martial of the Tai Chi styles. It is known for its silk-reeling exercises, jumping and stamping movements, and fighting applications.

I Liq Chuan, the martial art we train here at Falling Leaves Kung Fu, is a family style from the Chin family. The Chins are Hakka people from the Chinese community in Kuala Lumpur people, and I Liq Chuan has its roots in the old Hakka kung fu styles.

The Hakka people are a subgroup of Han Chinese with their own distinct culture, language, and customs that are different from other Han Chinese groups. The name “Hakka” means “guest families.” It is thought to originate from the fact that the Hakka people were historically known as nomads. To protect themselves on their travels, the Hakka developed their own unique styles of kung fu. However, the Hakka also absorbed many other styles and took people into their communities who already had martial arts experience.

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Summary & Conclusion

As we have seen, the origins of Kung Fu stretch back into antiquity. It encompasses a wide range of styles, each with unique training methods and philosophies. Kung fu is a vital part of Chinese culture. Various factors have influenced it over the centuries, including China’s geography, ethnic tensions, politics, religion, and trade.

Military conflicts during the rise and fall of the many Imperial Dynasties and international commerce along The Silk Road played crucial roles in developing training methods for Kung Fu. In contrast, the Old Master often played pivotal roles in shaping the history of China.

The spirit of Kung Fu lives on today through the generosity, hard work, and sacrifice of the Chinese diaspora, who have spread throughout the world. Kung fu is a living tradition, passed on through touch from teacher to student across generations in back alleys, around kitchen tables, and on rooftops everywhere. 

Like any nation’s story, kung fu is one of blood, sweat, betrayal, and triumph over incredible odds. But Kung Fu is also a story of loyalty, hope, and transcendence over human weakness. It is a gift to the world, a path to cultivate within ourselves the best qualities of being human: moral discipline, wisdom, courage, and a deep appreciation of life and death. It is a story that lives on through each of us who pick up the banner and carry it forward another generation.

Join us and unlock the secrets of the Old Masters!

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Will Martial Arts Help Me Lose Weight?

fit woman in fighting position

A Beginner’s Guide To Martial Arts & Weight Loss

A question I hear frequently is, “will martial arts help me lose weight?” Martial arts have been around for thousands of years and have evolved into diverse practices that can be used for self-defense, fitness, and personal growth. With the growing emphasis on health and wellness, many people are now turning to martial arts to lose weight and improve their overall fitness. This article will explore the pros and cons of using martial arts for weight loss and the principles most effective for burning calories and shedding pounds.

A lean and muscular Bruce Lee in the film Enter The Dragon
Bruce Lee’s films have inspired many.

Today, martial arts are synonymous with good health and fitness in most people’s minds, and this is in no small part due to the impact that people like Bruce Lee have had on the world of martial arts and fitness. Bruce Lee was a legendary martial artist known for his famous quote, “Be water, my friend.”

More than 50 years after his death, he is still widely considered to be one of the most influential figures in the history of martial arts. His incredible build and persona have inspired many people to pursue martial arts to improve their health and fitness.

Thank’s to Lee’s amazing physique, it’s no wonder so many people pursue martial arts to help lose weight.

Can Martial Arts Help You Lose Weight?

The short answer to this question is yes; martial arts can help you lose weight. Many styles involve high-intensity cardio and strength training, which can result in significant calorie burn and weight loss. However, it is important to remember that weight loss is not the only goal of martial arts training. Many people also practice martial arts for self-defense, mindfulness, and personal growth.

When it comes to weight loss, it’s important to understand that the underlying principle is simple: you have to be in a calorie deficit to lose weight. This means you need to consume fewer calories than your body is burning. While there are many different approaches to weight loss, this basic truth remains the same.

The Power of Martial Arts in Supporting Weight Loss Efforts

Bruce Lee represents the ultimate martial arts physique in the minds of many people.

Martial arts, like other forms of exercise, can support your weight loss efforts in two key ways:

  1. helps provide stimulus to maintain muscle mass during a calorie deficit
  2. helps create or increase a deficit by burning extra calories

First, exercise like martial arts helps to provide a stimulus to maintain muscle mass during a calorie deficit. When you’re in a calorie deficit, your body tends to break down muscle tissue to use it for energy. This can be a problem because muscle tissue is a key contributor to your metabolism, meaning that the more muscle you have, the more calories your body burns at rest. Exercise like martial arts can help to prevent the loss of muscle tissue, which can help to maintain your metabolism and offset the dreaded “metabolic slowdown” that often accompanies weight loss.

Second, exercise like martial arts can help to create or increase a calorie deficit by burning extra calories. When you engage in physical activity, your body burns calories to fuel your movement. The more intense the activity, the more calories you burn. Martial arts can be a great way to get in some extra physical activity and create a calorie deficit, which can help you to lose weight.



Personal Responsibility

Additionally, martial arts are renowned for fostering self-discipline. We develop a strong sense of focus and commitment by setting and working towards goals in the training environment. This mindset can be easily transferred to other areas of life, such as eating healthier, which is key to weight loss success. By setting achievable nutrition goals and sticking to them, we can improve our overall health and well-being.

Support & Accountability

Not all peer pressure is bad. Belonging to a community of like-minded individuals is a powerful motivator. Martial arts helps us not only take responsibility for our own safety, but for all of our thoughts, feelings, and actions. By working alongside others towards common goals, individuals are held accountable for their progress and can stay motivated. The camaraderie of a martial arts community can help individuals stay on track with their weight loss goals and encourage them to continue improving their health and fitness.

group photo
Belonging to a community of people committed to taking responsibility for their own health can be a powerful motivator

Mindfulness of Food

Zen philosophy is key to many martial arts practices like I Liq Chuan. Whenever we have been on meditation retreats at MABA (Mid-America Buddhist Association), mindfulness of food and eating was always stressed as part of the training. By cultivating mindfulness of food, we can approach mealtime with a greater sense of balance and awareness. This can greatly support long-term weight loss efforts.

students listen to lecture by Ven Jiru
I Liq Chuan students listen to a lecture by Master Jiru at MABA.

Eating slowly and mindfully can have a greater impact on weight loss and overall health than just focusing on what, when, and how much we eat. Eating mindfully can bring immediate benefits, such as eating less without feeling deprived [1]. Physiology and psychology play a role in this, as our body needs time to register feelings of fullness, and savoring our food leads to feeling satisfied with less.

Eating slowly and mindfully can also improve digestion, reduce bloating and stomach pain, and increase nutrient absorption. This, in turn, leads to feeling better physically and mentally and helps develop a better relationship with food by learning to listen to our body’s internal hunger and satiety cues. This skill can lead to healthier food choices for the rest of our life instead of relying on a rigid meal plan.

Four Tips for Effective Weight Loss with Martial Arts

Starting a weight loss journey can be a challenge, but with martial arts as your companion, you can achieve your goals. To help you get started, here are four tips to consider:

photo of high protein foods
eating more protein can help with weight loss
  1. Calories count
  2. Eat more protein
  3. Avoid liquid calories
  4. Focus on whole foods

It’s important to remember that martial arts alone do not mean guaranteed weight loss. When it comes to weight loss, there’s really only one requirement: you have to be in a calorie deficit. If you’re eating more calories than you’re burning, you won’t lose weight, regardless of how much martial arts you do.

However, when combined with a healthy diet and a calorie deficit, martial arts can be a powerful tool for weight loss.


Calories are King

When it comes to weight loss, calories are still king. We cannot break the laws of thermodynamics. Counting calories can be a tedious task, but it can be extremely useful short term, especially in the beginning. By tracking your calorie intake, you’ll better understand how much you’re eating and how many calories you need to cut back to create a deficit. This can help you to make informed choices about what to eat and how much of it to eat. Remember, to lose weight; you need to be in a calorie deficit.

Calories are still king of weight loss

Eat More Protein

Protein is an important nutrient that helps to build and maintain muscle mass. When you’re in a calorie deficit, your body tends to break down muscle tissue to use it for energy. Eating enough protein can help to prevent this [2], which can be especially important if you’re engaging in martial arts or other forms of exercise as part of your weight loss journey. People tend to eat more calories when they undereat protein, so it’s important to make sure you’re getting enough.

Whether you’re looking to maintain muscle mass, create a calorie deficit, or both, eating more protein can help to support your weight loss efforts and improve your overall health and fitness.

The best protein options are the ones we’ve eaten for millennia.

Avoid Liquid Calories

Drinks like soda, Starbucks frappuccinos, and smoothies can pack a lot of calories from sugar. Although smoothies and shakes are often touted as helpful for weight loss, in reality, the opposite is usually true. Shakes and smoothies can easily top 1000 calories or more; liquids also tend to empty your stomach quickly. This can leave you feeling hungry again soon. To avoid liquid calories and help with weight loss, drink water or other calorie-free drinks like green tea instead.

photo of colorful smoothies
Smoothies & shakes are not helpful for long-term weight loss

Focus On Whole Foods

Focusing on whole foods during a calorie deficit boosts micronutrient intake (vitamins and minerals) and helps you eat fewer calories. Whole foods provide essential nutrients while taking longer to chew.  This helps keep you feeling satisfied and reduces the temptation to snack. Getting enough vitamins and minerals is important because they play a role in the metabolic processes that help us burn body fat for fuel [3] and keep our immune systems strong.

image of whole foods with text "you can't out train a bad diet."
Our “Fit To Fight” one-on-one health coaching program can help you succeed!

By following these tips, you’ll be on your way to effective weight loss. Remember, weight loss is a journey, and just like martial arts, it’s important to be patient and persistent. By incorporating martial arts into your routine, you’ll improve your overall health and fitness and progress towards your weight loss goals.

Other Questions About Martial Arts & Weight Loss

 Here are some other common questions regarding martial arts and weight loss:

Which Martial Art is Best for Weight Loss?

intensity matters more for calorie burning than any martial art style

No single martial art is best for weight loss, as each style has its unique combination of physical and mental benefits. The number of calories burned during martial arts training depends on the intensity and resistance of the workout, not the specific martial art style. Higher intensity and resistance lead to more calories burned, improving fitness and weight loss. However, some styles, like MMA and Thai Boxing, are more likely to include high-intensity workouts, which can be especially effective for burning calories and losing weight.

In contrast, low-impact styles like Tai Chi might better suit older folks or those with limitations.  While not as intense as other styles, all activity counts and is much better than sitting on the couch! Qigong (breathing exercises) can also reduce pain, helping us to be more active overall, which can be helpful for managing weight. Breathing exercises can also help those who are already fit recover better from intense training so they can see even better results.

Can Martial Arts Reduce Belly Fat?

While martial arts can help you lose weight overall, unfortunately, it’s impossible to target specific body areas for fat loss. However, building lean muscle mass and increasing your metabolism can burn calories and reduce body fat, including belly fat.

Which Martial Art Burns the Most Calories?

people in military gear training krav maga
Krav Maga is a style of martial arts known for it’s high intensity workouts which can help burn calories

The number of calories burned during a martial arts workout will vary depending on your age, weight, fitness level, and the intensity of your workout.

However, some styles are known for their high-intensity workouts, which can result in significant calorie burn. Some of the most calorie-intensive martial arts styles include:

  • Muay Thai
  • Boxing
  • Krav Maga
  • Brazillian Jiu-jitsu (BJJ)

Does Martial Arts Increase Metabolism?

Martial arts training can help increase your metabolism by building lean muscle mass and improving cardiovascular health. The more muscle you have, the more calories you burn, even when resting. Additionally, you can improve your cardiovascular fitness and metabolism by engaging in high-intensity workouts, helping you lose weight and keep it off.

Summary & Conclusion

Martial arts can support our weight loss efforts in two key ways. First, it helps to provide a stimulus to maintain muscle mass during a calorie deficit, preventing us from losing muscle tissue. Second, martial arts can create or increase a calorie deficit by burning extra calories, resulting in weight loss.

In addition to physical benefits, martial arts also promote self-discipline and mindfulness of food, which help us make better long-term food choices and eat less without feeling deprived. 

Belonging to a martial arts community helps us stay accountable and motivated toward our weight loss goals.

While martial arts alone do not guarantee weight loss, they can be a powerful tool when combined with a healthy diet and calorie deficit. Remember that the underlying principle of weight loss is simple: you have to be in a calorie deficit to lose weight.

Ready To Take The Next Step?

If you’re looking to get involved with martial arts classes to lose weight, get in shape, or improve your health, you’re not alone. It’s one of the most common reasons people say they’re interested in a martial arts class, but remember what you do “off the mats” is just as important, if not more so, than what you do on the mats. A complete martial arts program is not just about fighting; it’s a way of life!

If you’re still not sure about how to get started, you can join my one-on-one health coaching program and receive personalized guidance, support, and accountability no matter where you are in the world. With my guidance and support, you’ll have the tools and confidence you need to reach your goals and achieve lasting results. Sign up for a free discovery call and find out if my program is right for you!

If you’re just looking for martial arts training, join us for personalized lessons during our small group classes or from the comfort of your own home with our online classes

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References

  1. Andrade, Ana M., Geoffrey W. Greene, and Kathleen J. Melanson. “Eating slowly led to decreases in energy intake within meals in healthy women.” Journal of the American Dietetic Association 108.7 (2008): 1186-1191.
  2. Jo, Edward, et al. “Resistance training during a 12-week protein supplemented VLCD treatment enhances weight-loss outcomes in obese patients.” Clinical Nutrition 38.1 (2019): 372-382.
  3. Johnston, C.S., Corte, C. & Swan, P.D. Marginal vitamin C status is associated with reduced fat oxidation during submaximal exercise in young adults. Nutr Metab (Lond) 3, 35 (2006). https://doi.org/10.1186/1743-7075-3-35

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.