People with conditions like heart disease or diabetes are urged to lose weight to reverse their conditions. Weight is the beginning of most of the illnesses that plague our medical system. It can even be the underlying risk for Covid. Excess weight can lead to high blood sugar, heart attacks and strokes. Why not reverse the whole process and flee to safety?

The Basics of Losing Weight

What most people that have become obese don’t realize is the problem might not be as much about calories as about insulin resistance. Insulin resistance is the major issue with diabetes, but it is also a major cause of obesity and afflicts people who may not get diabetes. When the blood sugar is too high, the cells reject the insulin hormone that facilitates them accepting glucose.

Glucose is the product created by the liver from carbohydrates that powers the muscles. There is always a store of glucose in the liver, the muscles, and the blood stream. Only about 900 calories, on average, can be absorbed by a healthy body before the glucose is passed to fat. If a body has hit a point where cells reject insulin, then all the carbohydrates/glucose go to fat.

It is difficult to lose weight, but even more of a challenge if the muscles are not accepting glucose. Three objectives become restricting calories, not shutting down the metabolism, and training the muscles to accept glucose. This becomes a process of losing weight and getting fit.

The formula for losing weight has never changed. We have to burn more calories than we consume. The difficulty in losing weight and keeping it off is toying with the metabolism. The metabolism is an ancient creature that has been with humans since the beginning. It works subconsciously to keep systems like digestion, our heart, our brain, and organs functioning. It distributes energy.

When the metabolism senses a reduction in energy entering the body, it starts parsing its resources in preparation. It will slow down services to the body and preserve energy. When the metabolism slows, we burn fewer calories. How do we reduce caloric intake and not alarm the metabolism? This is the game we have to play and it is not for the weak. You have to find your inner soldier.

Some Weight Loss Objectives

One of the best ways to lose weight is to get the muscles to burn fat for fuel. Athletes train their bodies to burn fat with endurance training at a slow pace. After the body has burned through the carbohydrates in 20-30 minutes, it will seek fat stores and eventually muscle. Working with weights doing 40% to 60% of one lift capacity with 25 repetitions and 3 + sets is a way to train muscle to absorb glucose. Running more than 30 minutes will have the body seeking fat for fuel.

One of the major objectives for people overweight that have not been exercising is to create the receptors in the muscle cells to accept glucose. More training provides more receptors. If you have high blood sugar, it is even more important to train cells to accept glucose and allow the insulin resistance to decrease. Exercise reduces insulin resistance.

The first process in which a person should engage is evaluating what and why they eat. Keep track of consumption for a day or week to see what, when, and why you eat. Many weight problems are created by eating beyond being full, eating from emotional triggers and boredom, and even eating things you don’t like. Snacking are often a problem with sugar, fat, and carbs consumed without even thinking about them.

The Keto Diet has become popular among athletes or athletic people to lose weight while getting stronger. The Diet like the Pritikin Diet emphasizes fat consumption over carbohydrates. It is a greatly contested theory, but the pro-fat theorists say if you eat good fat, your body will let go of bad fat (belly fat). If you are exercising to the point your body needs fat for fuel, it will utilize good fat and lose the bad fat.

Eliminate addictions. I used to eat ice cream every night after dinner because like lots of people, I always wanted dessert. In fact, after dinner was my major problem area. What to do between dinner and bedtime? On an intermittent fasting routine, I have dinner no later than 5 p.m.. That gives me a lot of time until bed. I have learned to have something like beef jerky which has minimum calories and carbohydrates. Carrots are a good snack. If you have high blood sugar, avoid carbohydrates after dinner.

Develop the habit of drinking lots of water. The minimum should be half your weight in ounces. A 200 pound person should drink 100 ounces of water as a minimum. Develop the habit of getting aerobic exercise daily. A half hour should be the minimum but start with 10 minutes if necessary. Start working the muscles with resistance whether it be weights, floor exercises, or yoga. The muscles have to demand glucose for fuel.

I like intermittent fasting. Many doctors and nutritionists will not recommend it if you have diabetes. I have two meals a day plus a meal replacement shake for one of the meals. I also try to consume during a limited window of 8:30 a.m. to 4:30 p.m. This gives my body a lot of time to use the fuel I have consumed and if I also have drank a lot of water the digestion can concentrate on food and not searching for water.

At the beginning this is a real war between your mind and your body. The mind wants to sabotage any good efforts. Very quickly, the mind gets accustomed to the routine and starts to support your effort. Now four months into my own program, I enjoy my daily routines. I enjoy not being full. I enjoy never having digestion issues. I love being lighter. My athletic endeavors are easier because my oxygen uptake is greater. My knees love less weight. I can do a lot more push ups and my pop ups for surfing are so much easier.

If you would like to dig deeper, read my new book listed below. It is a fun journey after a while and one that will keep you healthy. Don’t think about a quick 10 pound weight loss, think about a new lifestyle and a new you.

For more articles and books see the Home Page

The Perfect Start to Lose Weight and Get Fit

Free E-Book

You Have to Get Started to Reach Your Goals. Quick Start to Change your Lifestyle

See Surf Packages and PerfectBody.me meal plans.

Read my book:

Lose 30 Pounds and Get Fit, Reverse Metabolic Syndrome, Mitochondrial Disease and Diabetes

Many people these days want to lose major weight. They want to get fit for recreation or to surf. They need to get healthy. Getting healthy often begins with losing a major amount of weight. This is not easy, but with the right routine it becomes easier. The body fights weight loss as a self-preservation mechanism, but it can be manipulated into complying. I have lost 50 pounds years ago and recently 35 pounds to get below my high school weight. It feels great. Weight loss may also be the key to reversing diseases and disorders. Doctors will tell patients to reverse diabetes, lose 25% of your body weight (varies). What people don’t learn from doctors is whether they have metabolic or mitochondrial disorders. Both lead to serious health issues and disease. This books discusses all of this to better inform you if you have health issues and get you started on a journey to health.

Buy the E book on Amazon Kindle for $5.99

Buy the paper back on Amazon $7.99

The post Lose 30 Pounds and Find New Health appeared first on Get Fit to Surf.

Good routines become part of our lives and we engage as they become habits. We look forward to our routines and see the benefits often. Getting fit to surf often entails losing weight and getting stronger. It can’t be a one month exercise because results take longer. It has to become our lifestyle.

The Elements of Good Fitness Routines

I have been on routines to lose weight a few times. It is not easy. It takes patience. It takes discipline. There are two main elements. We have to reduce calories and we have to fight our metabolism. As we try to restrict calories our metabolism has a built in regulator that says we are starving and it cuts down the energy (calories) it offers our systems and organs.

The process has to be slow and patient. We have to eat good food. We have to eat less. I like the intermittent fasting windows in which I try to eat within an 8 to 12 hour window and fast the balance. I like the low inflammation diet proposed by The Plan written by Lyn Genet-Recitas. I like the Keto diet in which carbohydrates are reduced. In all, sugar (carbs) must be reduced greatly. Water consumption should be increased to 100 to 125 ounces. I your body weight in ounces is a minimum. 200 pounds = 100 ounces of water a day.

I like exercise routines. I teach surfing and my work often interferes with my routines, but off season I get to engage consistently. I like to bike ride, walk, and hike. I have some basic floor exercises for surfing which include burpies, pushups, squats, and deadlifts. We only need to burn a moderate amount of energy in our exercises. An hour a day is a good target.

The results start to accumulate. I get stronger and my bike rides become easier. I can hike steeper mountains as I progress. Walking a few hours becomes a routines. Losing a half to a pound of weight a day is my target. I am on one of my more ambitious routines. My pandemic weight reached 200 pounds which is heavy for me and placed me at a 28 Body Mass Index. I am currently at 166 pounds which is 23 on the BMI, midway between underweight and overweight.

Health becomes a focus and a priority. It might replace the attitude of being too busy because there are too many obligations to fulfill. Once health goes, there is hardly anything more attention grabbing. We need to optimize our fitness and health to optimize our contribution. People depend on us. Our employers or customers might depend on us. Our families and friends depend on us. Once we are debilitated, we let everyone down.

Make a pledge to make long term fitness changes. Make it comprehensive. Make a list. We need to be stronger, flexible, more stamina, and lighter. Its a game. Keep score. Have fun.

Read a good book to get ready.

Visit the Home Page for Surf Lessons

See My Website https://HappinessandWorkLifeBalance.com

Learn More

The Perfect Start to Lose Weight and Get Fit

Free E-Book

You Have to Get Started to Reach Your Goals. Quick Start to Change your Lifestyle

See Surf Packages and PerfectBody.me meal plans.

Get the Learn to Surf Guide Course in Kindle, Paperback or Audio

A great 29 page course on the fundamentals of catching waves, doing beginner and advanced pop ups, riding real waves, how to do maneuvers on real waves, which surfboards to ride, and how to progress. Great for lesson preparation, after lesson review, or learning on your own.

Kindle price $2.99 on Amazon. Paperback price $6.95 on Amazon. Audio download price $7.95

Get Fit to Surf

A great guide to strength, flexibility, stamina, and leanness for surfing. Beginner strategies for getting stronger, more flexible, stronger cardiovascular system, and nutrition to lose weight. An improving surfer or one who wants to prepare must meet the whole body physical demands of surfing. Getting stronger improves ones ability to perform better.

Buy on Kindle for $5.99 or the Paperback for $7.99

Every Body Can Surf

To read a great book for getting in shape to surf or getting in better surfing shape, read my new book Overweight People Can Surf, a Health, Fitness, Nutrition, and Surfing Adventure

Description:

Get healthy and fit to surf or set a goal of surfing to improve weight, fitness, nutrition, and health. This guide by a surf instructor/health coach/personal trainer gives the short version of how to lose weight, get strong, build stamina, develop nutrition, and learn to surf. Surfing is a lifestyle enjoyed by millions and so is fitness. Fitness creates opportunities to enjoy life through lots of different kinds of recreation. No need to stand on the sidelines while others are having a great time. Start your program to health with easy steps and progress at your own pace. That is the secret to maintaining a lifestyle. Do it at your pace. This book will start you on the path.

Buy the E book on Amazon for $5.99

Buy the Paperback on Amazon for $7.99

Seniors Get Fit to Surf

Description:

Seniors often ask if it is too late to learn to surf. Age is functional not chronological. If people have been exercising and maintaining body strength, surfing can be accomplished. If people have not been exercising, then getting in shape to surf could be a life changing move. Learn how to develop strength, flexibility, and stamina to learn surfing. If you are in surf shape, you could pursue most any recreation.

Buy the E-book on Amazon for $5.99

Buy the Paperback on Amazon for $7.99

The post Creating Good Fitness Routines appeared first on Get Fit to Surf.

At the end of a very stressful day, I used to drive a few miles from the office to a long grass strip in the middle of the road way and change into my running clothes. On most days a 4 mile run was enough to feel normal again. On very bad days, I might run 10 miles. The endorphins that kick in from exercise, called the runner’s high, are as powerful as morphine, but a healthy kind.

Getting Fit and Becoming More Productive

A friend of mine encouraged me to join the Santa Monica Track Club in West Los Angeles. Soon I was running 60 miles a week. I lost weight and I was feeling great. It was the best break after a day to run off the stress. The next day I was fresh and ready for the challenges. My life took on new meaning as well. I identified with being a runner and with being fit. My diet started to support my exercise.

Getting fit connects you to your body. While running you are measuring how tired and how much energy you have. You notice the difference on different days. To optimize your experience, you are starting to become more diet conscious and health conscious. You are looking better and fitting into clothes better. You have a fit look, which could help you make better first impressions.

You might become an example for others. I had lots of friends who came out with me and tried to run. After a quarter mile, they were dying. I told them after the first week, it isn’t so bad. When you are getting fit and respecting your body, it starts to reflect in your attitude toward others and toward your own life. You become more grateful. People will listen to you with more respect. You will become kinder because you are becoming mellower.

Make the step. Up your exercise.

Read a good book to get ready.

Visit the Home Page for Surf Lessons

See My Website https://HappinessandWorkLifeBalance.com

Learn More

Get the Learn to Surf Guide Course in Kindle, Paperback or Audio

A great 29 page course on the fundamentals of catching waves, doing beginner and advanced pop ups, riding real waves, how to do maneuvers on real waves, which surfboards to ride, and how to progress. Great for lesson preparation, after lesson review, or learning on your own.

Kindle price $2.99 on Amazon. Paperback price $6.95 on Amazon. Audio download price $7.95

Get Fit to Surf

A great guide to strength, flexibility, stamina, and leanness for surfing. Beginner strategies for getting stronger, more flexible, stronger cardiovascular system, and nutrition to lose weight. An improving surfer or one who wants to prepare must meet the whole body physical demands of surfing. Getting stronger improves ones ability to perform better.

Buy on Kindle for $5.99 or the Paperback for $7.99

Every Body Can Surf

To read a great book for getting in shape to surf or getting in better surfing shape, read my new book Overweight People Can Surf, a Health, Fitness, Nutrition, and Surfing Adventure

Description:

Get healthy and fit to surf or set a goal of surfing to improve weight, fitness, nutrition, and health. This guide by a surf instructor/health coach/personal trainer gives the short version of how to lose weight, get strong, build stamina, develop nutrition, and learn to surf. Surfing is a lifestyle enjoyed by millions and so is fitness. Fitness creates opportunities to enjoy life through lots of different kinds of recreation. No need to stand on the sidelines while others are having a great time. Start your program to health with easy steps and progress at your own pace. That is the secret to maintaining a lifestyle. Do it at your pace. This book will start you on the path.

Buy the E book on Amazon for $5.99

Buy the Paperback on Amazon for $7.99

Seniors Get Fit to Surf

Description:

Seniors often ask if it is too late to learn to surf. Age is functional not chronological. If people have been exercising and maintaining body strength, surfing can be accomplished. If people have not been exercising, then getting in shape to surf could be a life changing move. Learn how to develop strength, flexibility, and stamina to learn surfing. If you are in surf shape, you could pursue most any recreation.

Buy the E-book on Amazon for $5.99

Buy the Paperback on Amazon for $7.99

The post Fitness and Work Life Balance appeared first on Get Fit to Surf.

Getting healthy is aligning our behavior with what Nature intended for us from the beginning; before big cities. We start eating what Nature provides as real food. We start to appreciate that we can feel better eating healthier. We start to exercise our bodies just as every other creature on earth. We realize that exercise makes us feel better.

The Growth of Gratitude with Our Increasing Health

My past experience with this transformation was in the process of losing 50 pounds over a four year period to get back to my high school weight of 175 pounds. In the process, I started eliminating addictions, like ice cream, and eating more natural foods like kale (I know, yuck) I started losing weight and feeling better.

I was already an exerciser so the two were blending nicely. Losing weight and getting more fit as I got more lean. In this process, I did become aware that everything we need is provided on earth, by Nature. We have gone astray in our daily diets. Many have let exercise go by the way side or never engaged.

As I began to feel better, I thought others should know how to do it. I was posting and developed a following of 25,000 visitors a month. Evidently, others were also interested. I began to seek ways to make a bigger contribution. I wanted my work also to feel like a contribution. I felt we are all here to make everyone else better. Consumers are demanding that of companies these days. They want them treating personnel kindly, helping the environment, and helping the community.

We are like ants. We work to make everything better. As we feel better getting healthier, we start to have more compassion for others. We begin to see the oneness of the whole. We start to see our place in the matrix. After retiring from real estate, I began to teach surf lessons. There was a reward in making people happy that was greater than the money. There is philanthropic capitalism which is companies engaged in doing business while helping a particular aspect of life or people.

Tom’s Shoes is just one example of a company founded to make shoes and give a pair for every pair sold to children in Argentina so they could attend school. Charity Water is devoted to bringing fresh water to poor communities where water is not available. We start to appreciate what we can do when we feel gratitude for what we are. We start to see outside of ourselves as being one with inside ourselves.

Fitness and health are a self centered endeavor that makes us altruistic and appreciative of the whole. This is happiness.

Read a good book to get ready.

Visit the Home Page for Surf Lessons

See My Website https://HappinessandWorkLifeBalance.com

Learn More

Get the Learn to Surf Guide Course in Kindle, Paperback or Audio

A great 29 page course on the fundamentals of catching waves, doing beginner and advanced pop ups, riding real waves, how to do maneuvers on real waves, which surfboards to ride, and how to progress. Great for lesson preparation, after lesson review, or learning on your own.

Kindle price $2.99 on Amazon. Paperback price $6.95 on Amazon. Audio download price $7.95

Get Fit to Surf

A great guide to strength, flexibility, stamina, and leanness for surfing. Beginner strategies for getting stronger, more flexible, stronger cardiovascular system, and nutrition to lose weight. An improving surfer or one who wants to prepare must meet the whole body physical demands of surfing. Getting stronger improves ones ability to perform better.

Buy on Kindle for $5.99 or the Paperback for $7.99

Every Body Can Surf

To read a great book for getting in shape to surf or getting in better surfing shape, read my new book Overweight People Can Surf, a Health, Fitness, Nutrition, and Surfing Adventure

Description:

Get healthy and fit to surf or set a goal of surfing to improve weight, fitness, nutrition, and health. This guide by a surf instructor/health coach/personal trainer gives the short version of how to lose weight, get strong, build stamina, develop nutrition, and learn to surf. Surfing is a lifestyle enjoyed by millions and so is fitness. Fitness creates opportunities to enjoy life through lots of different kinds of recreation. No need to stand on the sidelines while others are having a great time. Start your program to health with easy steps and progress at your own pace. That is the secret to maintaining a lifestyle. Do it at your pace. This book will start you on the path.

Buy the E book on Amazon for $5.99

Buy the Paperback on Amazon for $7.99

Seniors Get Fit to Surf

Description:

Seniors often ask if it is too late to learn to surf. Age is functional not chronological. If people have been exercising and maintaining body strength, surfing can be accomplished. If people have not been exercising, then getting in shape to surf could be a life changing move. Learn how to develop strength, flexibility, and stamina to learn surfing. If you are in surf shape, you could pursue most any recreation.

Buy the E-book on Amazon for $5.99

Buy the Paperback on Amazon for $7.99

The post Fitness Brings Happiness appeared first on Get Fit to Surf.