#2: From The Couch To The Mat

Used to train but stopped because of work, family, or life?

Over 30, gained weight, feeling stiff — and unsure how to get back into Taekwondo without getting injured?

In this episode, after receiving some questions on the subject from you guys, I’ll break down a realistic, science-backed framework for returning to martial arts safely and intelligently.

What I’ll cover:

• How to rebuild your base with daily walking

• Simple nutrition structure (without extreme dieting)

• Why structured meals beat calorie obsession

• The importance of joining the right club

• Why you should start training at 40%, not 100%

• How strength training protects performance and longevity

• Why muscle mass matters more after 30

• How to avoid the ego trap that leads to injury

This episode is about structure, longevity, and sustainable progress. Because remember — you’re not too old. You’re just deconditioned. And the good news is that that’s reversible.

🎙 Hosted by Coach Gian
🥋 Iron Taekwondo League
💬 Questions or topics for future episodes? Drop a comment or direct message via socials (Facebook, Instagram, TikTok)

References

Physical Activity, Walking & Step Counts

Lee, I. M., Shiroma, E. J., Kamada, M., Bassett, D. R., Matthews, C. E., & Buring, J. E. (2019). Association of step volume and intensity with all-cause mortality in older women. JAMA Internal Medicine, 179(8), 1105–1112. https://doi.org/10.1001/jamainternmed.2019.0899

Paluch, A. E., Bajpai, S., Bassett, D. R., et al. (2021). Daily steps and all-cause mortality: A meta-analysis of 15 international cohorts. The Lancet Public Health, 7(3), e219–e228. https://doi.org/10.1016/S2468-2667(21)00302-9

World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. World Health Organization.

Whole Foods, Mediterranean Diet & Olive Oil

Estruch, R., Ros, E., Salas-Salvadó, J., et al. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine, 378(25), e34. https://doi.org/10.1056/NEJMoa1800389

Schwingshackl, L., & Hoffmann, G. (2014). Monounsaturated fatty acids and cardiovascular risk: A systematic review and meta-analysis. Annals of Nutrition & Metabolism, 64(2), 77–84.

Ros, E. (2010). Health benefits of nut consumption. Nutrients, 2(7), 652–682.

Intermittent Fasting & Meal Frequency

Anton, S. D., Moehl, K., Donahoo, W. T., et al. (2018). Flipping the metabolic switch: Understanding and applying the health benefits of fasting. Obesity, 26(2), 254–268.

Lowe, D. A., Wu, N., Rohdin-Bibby, L., et al. (2020). Effects of time-restricted eating on weight loss and metabolic disease risk factors. JAMA Internal Medicine, 180(11), 1491–1499.

Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, 39, 46–58.

Strength Training, Muscle Mass & Aging

Peterson, M. D., Sen, A., & Gordon, P. M. (2011). Influence of resistance exercise on lean body mass in aging adults. Medicine & Science in Sports & Exercise, 43(2), 249–258.

Fragala, M. S., Cadore, E. L., Dorgo, S., et al. (2019). Resistance training for older adults: Position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 33(8), 2019–2052.

Mitchell, C. J., Churchward-Venne, T. A., West, D. W. D., et al. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology, 113(1), 71–77.

Strength, Power & Explosiveness

Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular power. Sports Medicine, 41(1), 17–38.

Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The importance of muscular strength in athletic performance. Sports Medicine, 46(10), 1419–1449.

Tendon Adaptation & Injury Risk in Return to Sport

Magnusson, S. P., Langberg, H., & Kjaer, M. (2010). The pathogenesis of tendinopathy: Balancing mechanical loading and repair. Nature Reviews Rheumatology, 6(5), 262–268.

Bahr, R., & Krosshaug, T. (2005). Understanding injury mechanisms: A key component of preventing injuries in sport. British Journal of Sports Medicine, 39(6), 324–329.

Gabbett, T. J. (2016). The training-injury prevention paradox. British Journal of Sports Medicine, 50(5), 273–280.

Sarcopenia & Age-Related Muscle Loss

Cruz-Jentoft, A. J., et al. (2019). Sarcopenia: Revised European consensus on definition and diagnosis. Age and Ageing, 48(1), 16–31.