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Can Tang Soo Do help me to get fit and to lose weight?

The world is facing a health crisis from the physical and mental health of the population being at an all time low. This is true not just of adults, but also of our children. Exercise levels are at an all time low and obesity numbers are soaring. People need to get active again. Interestingly, this will also make you less susceptible to the major effects of viruses, such as flu or Covid-19, so the fitter you are, the less likely you are to suffer if you catch one.

So the answer to the question is absolutely yes. Tang Soo Do, like any martial art is an excellent option to help you lose weight and get you in the best shape of your life.

Whilst there is an endless list of options to help you get fit & lose weight, martial arts may not be one that you have seriously considered. So, keep reading to find out how Tang Soo Do could be the answer to the questions you are asking yourself:

Do I need to be in shape to start Tang Soo Do training?

Absolutely not. No one starts out being able to do 540 degree roundhouse kicks or flying sidekicks. Without exception, almost everyone that begins their Tang Soo Do training is out of shape. Training is a gradual process that incrementally helps you get fitter and lose weight as you progress. In just a few weeks, you will see noticeable differences and feel much better than you did previously. If you put the effort in during class, then you will see the results both in and out of class.

What if I have a pre-existing condition such as asthma, diabetes, etc?

Don’t worry. Many people that have pre-existing conditions practice Tang Soo Do, often as a way of helping with or managing their condition. In fact, many Tang Soo Do practitioners with pre-existing conditions that train frequently see tremendous benefits to their health. Some even are no longer affected by their conditions due to continually training in Tang Soo Do.

Numerous health experts say that staying active can either improve or even treat pre-existing conditions. Even if you need alterations made for you to train, Tang Soo Do will definitely improve your overall health.

How does Tang Soo Do help you lose weight?

The reason Tang Soo Do is great for weight loss is because it is a high pace workout. Tang Soo Do combines cardiovascular, strength, functional and flexibility training all in one.

Doing workouts at a gym, you’ll have to do these separately, but with Tang Soo Do they’re all in one workout. In a one hour Tang Soo Do class, you can work on and improve every aspect of your physical health.

Cardiovascular training in Tang Soo Do

This type of training helps you burn the most calories. According to the Mayo Clinic, a 1hr Tang Soo Do class at a moderate pace can burn 752 calories for an 11.5 stone/72kg person. For someone overweight or obese, they could lose almost double this in one hour.

So to put in perspective an overweight person training 3 times per week can lose almost 3000 calories practicing Tang Soo Do. That equates to 1lb/0.5kg of fat loss in just one week of training and therefore with a proper diet and consistently going to class, you could easily lose 5lb/2kg+ or more in a single month.

Strength training in Tang Soo Do

Tang Soo Do not only improves your endurance, but also you’re overall strength. Almost every muscle in your body gets worked when you are in a Tang Soo Do class. With every punch and kick you throw, your muscles and core are activated. These constant movements grow your muscles and gradually increase your strength. In just a few weeks, you’ll be able to punch harder, kick harder, and do more pushups. You’ll notice your body start to get more definition and look way better than you did before practicing Tang Soo Do.

Functional training in Tang Soo Do

Maybe the best part about practicing Tang Soo Do to get fit and lose weight is that the training is functional - all of the movements you do in Tang Soo Do are natural and practical. They are all movements that your body can do naturally and in a flowing motion. This can benefit you in your daily life, being less likely to hurt yourself during your daily routine.

Flexibility training in Tang Soo Do

To go along with the functional training aspect of Tang Soo Do, flexibility is also a large part of the training. In every Tang Soo Do class, you go through a routine of stretches to improve your flexibility and improve your movements. Constantly doing these routines will have tremendous benefits for your body. It reduces your risk of injury, helps you recover quicker and improves your posture - all extremely important when you’re trying to lose weight.

How often should you train to lose weight?

The answer is 'as much as possible', but any amount you can do will be beneficial to your goal of losing weight. As a guide, here's what we recommend when you’re practicing Tang Soo Do to lose weight:

Beginner Stage: If you’re really out of shape and inactive, the best approach is to start with 1-2 classes per week. Gradually getting into training is the smarter idea when you start out in Tang Soo Do so as not to overwork your body.

Intermediate Stage: After your body gets acclimatised to the training, you can then up your training to 2-3 classes per week. You’ll be losing weight at a faster pace and be feeling much better.

Advanced Stage: If you really enjoy practicing Tang Soo Do beyond just for losing weight, then 3-5 days per week is for you. Continue to grow your passion for Tang Soo Do and keep training.

There are also a number of other benefits for those trying to manage their weight:


Training can give you direction and gets you into a routine, which is why Tang Soo Do is the perfect solution. Training keeps you on a set schedule and keeps you active. This routine of practicing Tang Soo Do keeps you from being sedentary, which directly leads to being overweight.


When you practice Tang Soo Do you learn to develop self discipline. One reason why people get overweight is they can lack the self discipline to not eat in excess or to continue with a healthy lifestyle. Learning Tang Soo Do helps you develop discipline within yourself to never let yourself get into an unhealthy state again. You’ll strive to be the best you can be physically and mentally.

Stress relief

Martial arts can help reduce stress and anxiety by encouraging you to practice deep breathing, meditation, and mindfulness. It helps train your mind to keep your attention focused while remaining calm and alert. This can be especially helpful when you're trying to do multiple tasks that divide your attention.

Emotional regulation

Practicing martial arts also offers a nice boost of "feel-good" chemicals like endorphins that lift your mood. And as you master the craft, you'll likely get a boost in confidence, too. It's a great way to channel and direct your energy toward something positive that you can build on over time. By practicing martial arts, you can master your mind and your emotions. That can help you develop greater emotional stability, assertiveness, self-confidence, and lessen aggressive feelings.

Increased self-esteem

Just like exercise strengthens your body, challenges strengthen your mind. Martial arts can help by teaching you how to bounce back from setbacks and the importance of not letting life get you down, no matter how hard things get.

Personal Development

Martial arts encourage you to dig deep, uncover where you're stuck, and move through mental blocks. It helps you identify what you want to improve in your life and gives you the confidence to make positive changes.

So, can Tang Soo Do help you to get fit and to lose weight? Absolutely yes. Do you have to be great to start? No, but you have to start in order to be great. Not only will you get fitter and manage your weight more effectively, but you will also get a whole range of additional benefits too.

What’s stopping you?

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