Why Tai Chi won’t make you lose weight — according to science

And why you should probably keep doing it anyway

Tai Chi has always felt like it’s very good for me — for the mind, the breath, the joints, for my overall functioning as a human being — but I’ve never really considered it a weight-loss tool. That’s despite the rash of frankly hilarious ads currently clogging up social media, bizarrely presenting Tai Chi as the secret to giving men over 50 a six-pack.

What’s even more galling is that if you actually look at the “Tai Chi” weight-loss exercises these products are trying to sell, they’re not Tai Chi at all. They’re what could most generously be described as basic warm-up movements — and the ripped old men demonstrating them are very obviously AI-generated.

Exercise of any kind is beneficial for health, but Tai Chi has never been particularly associated with weight loss. And now, inconveniently for the entire fitness industry, the idea of exercise as a reliable weight-loss tool has just taken a kick in the teeth courtesy of a recent New Scientist article, which argues that exercise, while very good for you, may not lead to weight loss as much as we’ve been led to believe.

According to the article, the basic problem is compensation. When you exercise more, your body simply burns less energy elsewhere to make up for it — and this effect can be even stronger if you’re also dieting.

As the article puts it:

“Exercise is tremendously beneficial for our health in many ways, but it’s not that effective when it comes to losing weight — and now we have the best evidence yet explaining why this is.

People who start to exercise more burn extra calories. Yet they don’t lose nearly as much weight as would be expected based on the extra calories burned. Now, an analysis of 14 trials in people has revealed that our bodies compensate by burning less energy for other things.” – New Scientist

Seen in that light, it makes far more sense to view Chinese martial arts — Tai Chi included — as tools for improving overall quality of life rather than as weight-loss hacks. That includes balance, coordination, joint health, breathing, mental focus, and, perhaps most importantly, social connection.

Feel the burn

If you’re practicing Tai Chi and want to improve your overall fitness while staying within the Chinese martial arts ecosystem, it’s worth pairing it with something more physically demanding. Styles like Choy Li Fut, Hung Gar, or Praying Mantis, for example, place much greater demands on strength and cardiovascular capacity.

Alternatively, you could lean into the more demanding side of Tai Chi itself — weapons forms, longer routines, or more continuous practice sessions can be surprisingly taxing.

Not all Tai Chi is the same. Most people today practice softer styles, where this advice applies most clearly. Some styles — Chen style in particular — include more vigorous stamping, jumping, and explosive movements, and may not require additional training alongside them.

Either way, common sense still applies. For a well-rounded approach to health, it helps to do something that makes you breathe harder than normal.

Tai Chi doesn’t need to promise abs, calorie burn, or dramatic body transformations to justify its existence. Its value lies elsewhere — in longevity, resilience, awareness, and the quiet accumulation of small benefits over time.

If weight loss happens alongside that, fine. But if it doesn’t, Tai Chi hasn’t failed. It’s simply doing what it has always done best: helping people move better, breathe better, and feel more at home in their bodies — no six-pack required.

The Tai Chi salute looks polite — its real meaning is much deeper

Behind the gesture is a code about power, respect, and control

I always finish my Tai Chi class, which takes place in the UK and is taught by me, a British person with no connection to Chinese culture outside of martial arts, with a small Chinese-style salute.

Often called the “sun and moon” salute, it’s a traditional greeting in Chinese martial arts circles. It’s the same one you see Bruce Lee do to his student at the start of Enter the Dragon. But like most things in Chinese martial arts, it has both an obvious meaning and a hidden one. Of course, you don’t need to know the hidden meaning to use it.

In Chinese, the salute is called bàoquán lǐ, which roughly translates as “fist-wrapping rite.” Your right hand forms a fist — the “sun” — and your left hand presses flat against it — the “moon.” You stand straight, feet together. It’s accompanied by a short, respectful nod of the head rather than a deep formal bow, while maintaining eye contact.

Sometimes the fingers are folded instead. This seems to be a softer, less formal greeting (and it’s the one I usually use). This variation is often called gōngshǒu lǐ (“cupped hands greeting”) and is traditionally gendered — the closed fist is the right fist for men and the left fist for women.

It’s worth noting that this is far from the only hand position used for greeting across China’s long history, particularly within religious traditions.

Why do it?

The bàoquán lǐ isn’t a tradition added to Chinese martial arts — it’s a remnant of a moral code that existed before they were formally named.

At a basic level, the fist represents martial skill or strength, while the palm represents civility, restraint, and wisdom. The palm covering the fist symbolizes martial power governed by virtue or, put simply: I can fight, but I choose respect and control.

When I do it at the end of class, it’s quick and almost reflexive, sometimes even a little embarrassed. I don’t expect my students to do it back. It’s a brief gesture with a clear purpose: it marks the end of the session and acts as a quiet “thank you” for the work they’ve just done.

When I do it to my kung fu teacher, it carries a different weight. My teacher (who is not Chinese) still greets his own teacher (who was Chinese) with this salute every time they meet, and that tradition was passed on to me. I still greet my teacher this way whenever I see him. Even though it isn’t part of my culture, the meaning is clear when I do it.

In that sense, I suppose I’ve passed on a “light” version of the tradition to my own students by using the salute at the end of class. Even if they don’t return it, it’s something they now recognize. The tradition has softened over time, we don’t use it to greet each other, and honestly, I think it would feel strange if we did.

I’d describe my teacher’s period of training with his teacher as serious, and my own training as semi-serious by comparison. People in modern Tai Chi classes aren’t devoting their lives to this with the all-or-nothing commitment that might have been expected in 1860s China. For most people, it’s a hobby. A social activity. Ideally, people leave class feeling better than when they arrived, or at least like they’ve worked hard and learned something.

Hidden meanings

As with most things in a culture that has existed continuously for thousands of years, meanings tend to come in layers.

The sun and moon are obvious representations of yin and yang, shown here as equal forces held in harmony, suggesting balance rather than dominance.

There’s also a practical dimension. A level of formality in martial arts is useful. What we’re engaging in is potentially dangerous, and maintaining respectful ritual helps reinforce that fact.

(Incidentally, that’s one reason I don’t mind bowing in Brazilian Jiu-Jitsu training too. We routinely put our training partners in potentially life-changing situations, and a moment of ritual respect is a good reminder that what we’re doing carries real consequences.)

One of my favorite hidden interpretations, though, comes from Chinese history, specifically the Ming–Qing dynasty transition.

The Ming were the last ethnically Han Chinese ruling dynasty. The Qing were Manchu invaders from the north, and they were deeply unpopular with large parts of the population. Resistance movements emerged almost immediately.

The slogan “Overthrow the Qing, restore the Ming” (反清復明, Fǎn Qīng fù Míng) became a rallying cry for secret societies and rebel groups from the fall of the Ming in 1644 well into the early 20th century.

The bàoquán lǐ salute was reportedly adopted by some of these movements as a covert signal of allegiance. The closed fist was said to represent the character for sun (日), while the open palm represented moon (月). Together, these two characters form (Míng), meaning “bright” or “to illuminate,” and also the name of the fallen dynasty.

Which means that, technically speaking, every time I’ve used this greeting, I’ve been quietly expressing support for the overthrow of the Qing dynasty.

But no, my Tai Chi class isn’t secretly plotting the restoration of a long-collapsed Chinese dynasty. But I do like the idea that a small, slightly awkward gesture at the end of a community hall class carries echoes of philosophy, rebellion, and restraint. Even if most of the time, it’s really just a polite way of saying: thanks for showing up — see you next week.

Source: an article I once found on bàoquán lǐ.

1980s Wushu, China (Bagua, Tai Chi, Northern Shaolin)

Just watched a great clip of 1980s Wushu in China – featuring Sun Jianyun, Sun Lu Tang’s daughter performing Bagua. But there’s also some clips of Tai Chi and some kids doing Northern Shaolin (at least I think it’s Northern Shaolin). Well worth a watch. The martial arts are on their way to being the heavily performance-based WuShu we have today, but are not quite there yet, with martial technique still a priority.

Real men do Tai Chi, apparently

The latest way of selling tai chi is to say it gets you jacked

I’ve seen a lot of things come and go in the Tai Chi universe over the years, but the latest marketing trend has got me scratching my head. Almost every advert for Tai Chi courses I see on Instagram and Facebook at the moment promises ripped muscles and a hyper-masculine physique, mainly for men over 50!

Tai Chi, with its soft, slow, flowing, gentle movements, is perhaps the least masculine-looking martial art you could imagine, yet here is “Master Lee” strolling around a TV studio with his top off showing off his impressively-muscled abs, which he says he got from tai chi.

Or this guy, who claims tai chi is the path to a six pack. “Real men don’t starve… they do tai chi”, he proclaims.

So, what’s going on here?

Firstly, these confident, super-tonned Chinese gentlemen, are clearly creations of generative AI video apps. Everything about the videos looks as fake to me as the idea that tai chi on its own will get you that shredded.

Tai chi is good for many things, like learning how to use qi and jin and producing a feeling of tranquility, or as a self-defence system, but producing athletic-looking people over the age of 50 is really not one of them. *

When you look deeper into the exercises being offered here they look like simple, repetitive qigong-style movements. The idea that you’d replace weight training and body weight exercise with these and still build muscle is wrong, as far as I can see.

There’s no getting away from it, if you want to lose weight and build muscle you need a diet, cardio and weight training routine.

—-

* Now, I’m aware that there is another trend at the moment to train intensively with kettle bells and call that “tai chi” or “internal”, but really it’s no different to doing a kettle bell workout and not calling it tai chi.

The 1974 White House Rose Garden WuShu demo, with President Nixon, Dr. Kissinger


Update – December 2025: I received a message from the person who posted the 1974 Whitehouse video linked below, who has written a Wikipedia article with more info: “I just published an article on Wikipedia regarding this chapter of wushu history: https://en.wikipedia.org/wiki/1974_China_national_wushu_team



I’ve actually only just noticed a comment on my Contacts page from January by Robert Lepper:

“I suggest you do an article about the 1974 historic visit to the United States by the elite Chinese National Wushu Team. There was a famous visit to the White House Rose Garden with President Nixon, Dr. Kissinger and other dignitaries. In October 2024 the team celebrated their 50th year celebration of the U.S. performances in Beijing and Qingdao City. After the U.S. demonstrations in 1974 they demonstrated in Great Britain (1975) and many other countries. These martial artists were the best of the best. It was the opening of China and Chinese martial arts to the world. Jet Li at age 11 was on this famous team.

There are many pictures available and a news video (poor quality) of the demonstration in the White House Rose Garden.”


Well, this actually seems like a good idea, especially since it was Jet Li who was demonstrating. I had a quick look online, and yes, there is a video of the event, showing a young Jet Li demonstrating a 2-man wushu form in front of President Nixon:


From what I can see, this looks like a version of the ‘Shaolin 2-man form’ that I learned years ago. Certainly some of the still postures – like the one in the video thumbnail cover – are postures I recognise.

Here’s a longer video of the event:


Nixon first visited Beijing in 1972, in an effort to start establishing relations with the People’s Republic of China, after years of diplomacy that favoured the Republic of China, based in Taiwan. The visit was a huge symbolic gesture. This 1974 visit looks like a return visit, with the PRC trying to push the image of Chinese Wushu to the West.

It’s interesting to think of how Wushu is being used here as a demonstration of China’s soft power, and there’s no sign of any Taijiquan. This was not long after release of Enter the Dragon, when Bruce Lee had introduced kung fu to the international stage for the first time. Li would later become famous as a kung fu movie star in his own right, starring in films such as Shaolin Temple, the single most influential feature film in Shaolin history, and the film that many people suspected to have caused the re-population of the Shaolin temple with monks and the creation of a major tourist centre in China. I’d recommend Matthew Polly’s book American Shaolin.


It’s such an interesting historical footnote to see both a young Jet Li and President Nixon interacting together, back in 1974.


Happy Year of the Snake

What to do when your Snake Creeps Down

Hello! Happy Year of the Snake, dear reader. On an occasion such as this is would normally be customary for a tai chi blog like mine to do a little post about the influence of the snake on tai chi, kung fu and Chinese culture in general.

Snake is, after all, one of the five main Shaolin kung fu animals, one of the 12 main xing yi animals and frequently appears as a menu item in Chinese restaurants, er no, sorry, I mean, appeared in Kung Fu Panda!

But, no! I’m not going to do that; partly because it’s such an obvious thing to do that I’ve done it before, and I hate being predictable, or at least repeating being predictable, but also because I’ve just recorded an excellent conversation for my next podcast with Australian national treasure and sometimes-Chinese-martial-arts-practitioner, Simon Thakur of Ancestral movement about finding your inner, ancestral animal, including, of course, the snake, and I just need to find the time to get on with editing it so I can get it out to you lovely people.

I think that what Simon says about our human connection to snake-style movement is probably more valuable than whatever I’ve got to say on the subject of our slithering cousin. So, I’ll leave the snake talk until the podcast comes out!

Simon Thakur, trying to locate his inner snake while doing an impromptu bit of Fox Trot in The Bush.

In the meantime, while you wait for that podcast to properly percolate (all the best things take time) I’ll leave you with a thought. “Tai Chi is more than the techniques, it’s the jins that make it interesting”.

If you listened to my last podcast with the esteemed Alan Wycherley of ‘In Defence of the Traditional Arts’, you might be forgiven for thinking that I’m all about training tai chi techniques. Now, while I’ve no objection to practicing a Repulse Monkey or a Part Wild Horse’s Mane (or two), or even a Snake Creeps Down, I definitely agree with the statement that tai chi is more than the moves. In fact, I think we can probably agree that tai chi applications aren’t that great as martial techniques. There are (shock!) other martial arts that have more effective techniques. Hello, Brazilian Jiu-Jitsu, I’m looking at you. Hello, Choy Li Fut. Hello, Western Boxing. Hello, Muay Thai, stop hiding at the back! Yes, all these martial arts have techniques that I would probably put ahead of anything found in a tai chi form, regardless of style. They’re practical and effective. And yet, I practice tai chi. So, why is that?

What tai chi has, and emphasises over techniques, are the eight energies – the jins: Peng, lu, ji, an, etc.. What you are doing when you practice a tai chi form is emphasising energy changes using these eight over technique. Flowing from one to the other a bit like a river flowing along smoothly. Sometimes there are fast bits, sometimes there are slow bits, sometime the river turns one way or another, but its energy flow keeps going.

When I practice other martial arts, my emphasis is more on technique. When I practice tai chi I can relax and get more inside the movement and concentrate on the energy flow.

And of course, in tai chi push hands you get to interact your energy flow with the energy flow of another person in a live situation, and that’s extremely valuable for developing martial ability. Techniques are another thing.

Now, if the analogy of a river doesn’t work for you then think of something else… perhaps, a snake? Snakes can flow along smoothly, they can change direction sharply and they can be incredibly powerful or incredibly quick, as well as slow and suffocating. They’re a great example of energy changes.

Homework

In preparation for my next podcast allow me to recommend a documentary by professional paleontologist and evolutionary biologist Neil Shubin called Your Inner Fish. (He’s written a book of the same name, if you prefer to read about him). Snakes come out to play in episode two. Here you go:


Can traditional martial arts fight?

A video that brings into question the legitimacy of traditional Chinese martial arts as real fighting styles was brought to my attention recently:

The video by Rantwo is called “No, Pak Mei is NOT For Fighting”. And here it is:

It’s a breakdown of a recent video by the Karate Nerd about sparring with Pak Mei expert.

Now, you can agree or disagree with Rantwo’s opinion on whether the Pak Mei guy can fight or not. Personally I think Rantwo brings up some good points, but I’ve heard other people argue that he’s kind of missing the point – sparring never looks good.

Anyway, I don’t want to get into that. My comment on the video would be that Rantwo is making the classic mistake that a lot of people make when looking at videos of traditional master getting beaten up by average/bad kickboxers and then deciding that martial art XYZ must be no good: It’s always a reflection on the person involved, not the whole style.

I don’t think you can view a couple of videos of Pak Mei guys then decide the whole style is “not for fighting”. I can guarantee you there are Pak Mei guys out there who have no problem throwing down. To just dismiss a whole style like that seems to be incredibly naive.

When it comes to sparring, I don’t think there are styles, there are just individuals. At least that’s the way I look at it.

Forget Mount Wudang, the latest hot Kung Fu mountain is Mount Emei, and this time it’s girl groups leading the way

It’s all about the needles

Emei Mountain is the latest hot Kung Fu trend coming out of China, and a group of Kung Fu girls is leading the charge, according to a new article in China’s GlobalTimes.

In April 2024 a video appeared showing nine female Kung Fu performers doing Kung Fu moves against the backdrop of Emei Mountain.

Chen Yufei, 23, one of the group members is quoted in the article: “Unlike the dramatized versions of Emei kung fu in TV shows, which ­focus on legends, our practice is rooted in the practical skills and traditions of Emei martial arts.”

The video shows performance with a variety of Kung Fu weapons including double whips, swords and of course, the famous Emei needles *, but the phrase “traditions of Emei martial arts” raises a few red flags for me.

A standout line from the article reads “In 2008, Emei martial arts, with a history spanning over three millennia, were designated a National Intangible Cultural Heritage.”

Ok, hang on, what?

Mount Emei has long been a sacred mountain for Buddhism, sure. But a 3,000 year old tradition of Kung Fu?

If you look up Kung Fu training camps on Mount Emei you’ll find a complete history of the martial arts and styles there: “Emei School has 1,093 bare-hand fighting skills, 518 skills with weapons, 41 pair practice routines and 276 practice methods.”

Call me a cynic, but I don’t believe any of this. It appears to me that the Kung Fu traditions of Emei Mountain really belong to the work of modern wuxi fiction of author Jin Yong who wrote a lot about a fictional Emei Sect. In his book, The Heaven Sword and Dragon Saber, the Emei School is founded during the early Yuan dynasty by Guo Xiang around the same time as when the Wudang School is established.

Of course, this being a complete fiction hasn’t stopped the Kung Fu tourist industry from setting up shop on Mount Emei. As this 2012 article describes, there was not much Kung Fu on the mountain back then, but it was starting to be set up, complete with a history. But if you look up Mount Emei today you’ll find Kung Fu competitions are held there, and very much like the operation at Mount Wudang, you can go there to study Kung Fu, for the right price.

The all-female Kung Fu troop heralding from Mount Emei seem to be as much a creation of the Kung Fu tourist industry as anything else, at least to me.

So where does their martial arts come from? Looking through various pages on the Internet I found a Reddit post that sounds true to me: ” “Emei” is just a generic term for martial arts from Sichuan, extremely few styles have any actual direct relation to anyone who loved or practiced on Emei shan.  Also almost everything called “Emei” today are modern offshoots of northern Chinese martial arts brought to Sichuan with nationalist troops as they were forced westward by the Japanese in WWII.”

None of which, of course, is to take away from the performance of the Emei all-female Kung Fu group, who are pretty damn good at WuShu.

  • Note 1: Mount Emei even has its own weapon, the Emei Ci which are sharp steel rods known as needles or piercers, that can be worn on a ring on your finger and spun around.

A visit to Mount Emei by Will of Monkey Steals Peach:

Tai Chi and the art of occupying the other’s space

You can think of the Tai Chi form as an exercise in claiming your space. We rarely think of the space we occupy or move around in as part of ourselves, but it is. We often let others take our space, or give it away needlessly. We move out of the way when people walk towards us in the street. Rarely do we stand our ground and own the part of the earth that is directly underneath us.

In tai chi push hands we learn to claim our space, to gently redirect people that want to come into it and also to take away other people’s space if we need to, and not let them get it back. In the tai chi form we learn to round out our movements, so that (as the classics say) there are “no hollows or projections” in tai chi. Your goal is to create a kind of sphere with your body, as if you were inside a giant beach ball. Your hands extend to the limits of the ball, and no further.

Finding your centre

In tai chi there is ‘finding your centre’ within yourself, but there is also ‘finding your centre’ when in contact with another person. When two people are in contact, especially if engaged in some form of conflict, they are rarely both in balance, usually the advantage lies with one person or the other. The one in control is usually the person who has made both people part of their ‘centre’. Viewed from above, they become the centre of the circle, around which the other person is orbiting.

In class today I was working on the ward-off posture. I think by far the best way to think about ward off, as a martial posture, is to think about having just slipped a straight punch over your right shoulder by moving your head and turning your body to your left, you then step diagonally into the space occupied by the other person, right under their armpit using the familiar ‘ward off’ posture to keep them off balance. You need to keep that full, rounded, ‘peng’ aspect to your arms here, and once you have them off balance, you never retreat or give up the ground you’ve taken. If you do then you’re simply giving them their balance back. You need to keep them off balance continually, so that they can’t recover and they end up open to strikes or to being knocked over.

That ability is one reason why, while strikes exist in Tai Chi, they’re not really emphasised in the form. Instead, in the form you’re continually learning how to take ground from the opponent and occupying it while remaining in balance. As a means of self defence, it is highly effective, but not easy to understand without feeling it, which is another reason why so many people are confused about how Tai Chi works as a martial art.


You can train Tai Chi with me in Bath/Bristol, and get better at standing on one leg, twice a week.


Listen to a podcast about this blog post.


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New podcast! The martial arts of Vietnam with Augustus John Roe

Do you want to find out what traditional martial arts are practiced in Vietnam? Do you want to know what Tai Chi is like in Vietnam? And what Ho Chi Minh had to do with the development of the 24-step Tai Chi form? You do? Well, you’re in luck!

This episode of the Tai Chi Notebook Podcast features martial artist and author Augustus John Roe who lives and works in Vietnam. Enjoy!