How to Get a Body of a Professional Taekwondo Fighter

Taekwondo originated as a Korean martial art but has evolved to include elements of Chinese and Japanese martial arts. Professional taekwondo fighters are fit with good muscle definition. Performing taekwondo is a physical and mental practice. To enhance their physical fitness, professional taekwondo fighters must follow a robust strength and conditioning program. This allows them to sustain the endurance required to implement taekwondo routines and engage in combat drills and competitions. Incorporate strength and conditioning into your exercise regimen to get the body of a professional taekwondo fighter.

A woman practicing martial arts. (Image: Gerville Hall/iStock/Getty Images)

Step 1

Engage in specific cardiovascular exercise three to five days per week. Aim for at least 30 minutes for each session. Professional taekwondo and mixed martial arts fighters engage in short bursts of cardiovascular activity or 30 to 40-minute sessions. It's not necessary to overdo it in cardio training because many drills and combinations include cardiovascular components. Jogging, bicycling and even a brisk walk are all good choices.

Step 2

Perform strength training at least three days per week on the opposite days of your cardiovascular training. Strength training builds muscle, which provides additional power. Create balance in your strength routine by splitting the time between working your upper and lower body. Opt for a variety of exercises in three sets of 12. Squats and lunges are good choices because they engage several muscle groups at the same time.

Step 3

Implement a specific workout regimen for your core. Your core is comprised of your upper and lower abdominal muscles as well as the muscles on either side of your spine. A combination of standard situps and crunches as well as those that work the obliques helps to build a well-rounded exercise regimen.

Step 4

Stretch before and after every workout or training session. Stretching in taekwondo should loosen muscles and increase range of motion. Professional taekwondo fighters are often able to kick at seemingly impossible speeds and heights. This is not magic; it's due to their flexibility and range of motion. Stretch after you warm up or after your cardio. Stretching before any activity or with "cold" muscles can cause injury. Stretch each part of your body slowly for at least five to 10 minutes. Many professional martial artists practice yoga as a more formal practice of stretching and strengthening their bodies.

Step 5

Eat a balanced diet that contains minimal amounts of fat. If you consume 2,000 calories per day, you can consume 44 to 78 grams of total fat per day. Sticking to the lower end of this range and even lowering your fat intake to less than 44 grams per day prevents your body from accumulating unhealthy fat yet meets dietary needs for fat intake.

Step 6

Increase your intake of protein to the maximum limit without exceeding your caloric intake. For example, if you consume 2,000 calories per day you can eat between 50 and 175 grams of protein per day. Aim to consume the upper limit of protein from healthy sources such as chicken breast or tuna; it keeps you full and provides your body with a solid energy source during workouts or taekwondo routines.