Beginner surfers have many tasks to learn but one is Losing Weight to Improve their Surfing. Beginners find that they could improve their strength, flexibility, and stamina. One thing that improves each is losing weight.

There is a power to weight ratio discussed in surfing in which the surfer has to have the power to lift his body off the board. If you watch advanced surfers in videos, you will see the execution seems effortless and smooth. Advanced surfers spend time cross training to get stronger and leaner to make paddling easier and pop ups effortless.

Losing Dramatic Weight

Losing dramatic weight or a few pounds begins with the same practices. The best first step is eliminating the high dense calorie foods from the diet that usually include white flour, sugar, salt, and bad oils. This leaves a big opening for adding low calorie, non-dense calorie, and healthy ingredients.

The second step to be conscious of is the availability of high dense calories. We have them in our house. We drive through fast food places to get them, they are lurking at the office, and they are our go to energy and hunger satisfying snacks.

Losing weight will entail more planning, shopping, food preparation, and carrying of low calorie snacks. At first, the brain will fight every effort. The brain does not want you to lose weight. Overweight and obese people have more difficult with weight because the brain has a higher set satiety point. The leptins in circulation cannot fight the brains urgency to eat more. There is leptin resistance. In lean people, leptin can help reach satiety quicker.

Getting to Bland Foods

The quickest way to lean and to end suffering and cravings is to eat bland foods. There is little food reward for the brain in bland foods and satiety is reached quicker. This means you eat less. When you can get to the point of having no cravings, weight loss becomes much easier. This may take a month, but it can be noticeable in a few weeks if you eliminate the high reward (high dense calorie) foods.

I found in the process of losing 40 pounds in 5 months that the task became easier and part of my lifestyle. Once you are used to eating in the correct manner, there is no longer the suffering. In the process, I set even a lower weight target because I enjoyed the challenge, found it was easy, and loved the results. My pop ups were easier and my oxygen uptake on bike rides noticeably improved.

Leaner is better and much more fun.

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The Perfect Start to Lose Weight and Get Fit

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

See Surf Packages and PerfectBody.me meal plans.

Begin Your Surfing Career with the Trilogy

See it on the Home Page

Get my new book Get Fit to Surf

Its time to get back in shape. This book discusses strength, flexibility, stamina, and nutritional needs for getting in shape and losing weight. It is the great guide to get back to fitness for all your recreational desires. If you can surf, you can do most anything.

Buy on Kindle for $2.99 or Paperback on Amazon for $6.95

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

Everybody Can Surf

To read a great book for getting in shape to surf or getting in better surfing shape, read my new book Everybody 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 $2.99

Buy the Paperback on Amazon for $6.95

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 $2.99

Buy the Paperback on Amazon for $6.95

The post Losing Weight to Improve Surfing appeared first on Get Fit to Surf.

Once the metabolism has slowed down because consumption has been reduced, it remains slower. Hopefully, the dieter enjoys the weight loss routine and has made it routine. Once the target weight has been reached, the routine should be continued because additional calories will be added on to body weight quickly.

Winning the Battle with the Metabolism

The metabolism serves a grand purpose. It keeps us alive by portioning nutrition calories/energy to the various parts of our body that keep us alive subconsciously. Yes, we don’t have to consciously manage our digestion, heartbeat, brain activity, blood circulation. These various automatic functions soak up about 60% of our daily calories.

We do have control of how much energy we burn with physical activity. The normal male can balance calories in and out around 2,200 calories. Additional physical activity can increase the negative balance and cause the metabolism to seek fat for fuel. The metabolism soon acclimates to the increased physical activity and reduces services to other body functions.. This makes it harder to lose additional weight. One of the services it may reduce, fortunately, is the creation of inflammation.

In losing 40 pounds, 1. I engaged in moderate exercise of an hour most days. 2. I reduced my caloric intake and also shaped the composition of those calories. 3. I reduced the time of consumption to fewer hours so my digestion had more time to process. 4. The consumption of at least 100 oz of water a day supported the digestions need for calories and water.

It is important if you are eating less to select quality food. The list of macronutrients that consist of protein, carbohydrates, and fat can contain quality foods that satisfy body’s need for nutrition while not contributing to fat stores. Quality food will allow the metabolism to release the harmful foods encapsulated in fat.

Calories can be reduced and nutrition increased with a meal replacement shake. This also makes the task of digestion easier. Eating more protein in the mix can stimulate the metabolism because the digestion has to work harder and doesn’t necessarily increase fat absorption. A meal replacement shake in the morning extends the fasting window from the previous dinner to the current day’s lunch. That can be 19 hours.

Eating protein for dinner causes the digestion and metabolism to work harder over night. Reducing carbohydrate intake at dinner would reduce glucose/sugar production and force the body to use fat for fuel if the metabolism needs more energy. We get into the routine of consuming enough nutrients to appease the metabolism’s fear of starvation and allow it to seek fuel from the body instead of holding onto fuel/fat.

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

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 Fighting the Metabolism to Lose Weight appeared first on Get Fit to Surf.

Losing dramatic weight takes discipline, will power, and patience. A few necessary steps will put you on the right track and then you have to stick with your routine. I have lost 40 pounds over 5 months from a starting weight of 200 pounds. We want to be in the normal weight range calculated by the Body Mass Index (BMI0 used by doctors and trainers)

5 Steps to Dramatic Weight Loss

In the pandemic era, people have gained a lot of weight. The proverbial losing of 5 or 10 pounds is infrequently adequate to put people into the healthy weight range and make a lifestyle difference. On the BMI charts, 25 to 30 is overweight and over 30 is obese. The government says 70% of our population fall into these two categories now and it is getting worse.

Getting into the normal weight range of 18 to 24.9 takes dedication to a program and may involve weight loss of 30 to 40 pounds. People with medical conditions like cardiovascular problems (heart) and diabetes may need to lose dramatic weight to get systems back to normal homeostasis.

Calorie Reduction

You can’t avoid the necessity to reduce calorie intake vs the amount of energy burned. The average male adult can consume about 2,200 calories a day. Calorie balance depends on calorie intake vs calorie expenditure. Physical exercise helps tip the calorie expenditure scale. Reducing calorie intake might require avoiding addictions, preparing healthy meals, avoiding constant eating and snacks, reducing alcohol and sugar consumption.

Exercise

Weight can be lost without extreme exercise. Losing weight begins with getting a negative calorie balance of 250 to 500 calories a day. This involves consuming 250 less calories a day and burning 250 extra calories through exercise. The exercise portion could be fulfilled even with a half hour of speed walking, biking or swimming. The major caveat in increasing exercise is not to increase food intake in a rationalization of the effort.

Water Consumption

We need to drink more water. In The Plan, Lyn Generet-Recitas recommends drinking half the body weight in water ounces. A 200 pound person drinks 100 0z of water a day. This allows the digestive system to work properly and not seek water from food. Many times hunger is the body calling out for water. I suggest drinking over 100 ounces and aiming for a gallon of water a day. When I don’t lose my target weight of a half to a pound a day, it is usually an issue with the water.

Intermittent Fasting

Consuming during a window of time can allow the digestive system to rest and more time to utilize consumption for fuel. Athletes like body builders want to gain muscle and lose fat. They will eat during a limited window and train the body to burn fat for fuel. The body first burns carbohydrates, then fat, and then muscle for fuel and recovery. I have a meal replacement shake at 8:30, some protein at 12:30 and dinner at 4:30. This gives me 16 hours between dinner and breakfast, but with my meal replacement shake in the morning, I really have 19 hours without food.

Reduce Carbohydrates

Carbohydrates are converted to glucose in the liver to supply fuel to the muscles. We can only utilize about 900 calories of carbohydrates before the body rushes the additional calories to fat. The Keto and Atkins diets emphasize high protein and fat in proportion to carbohydrates to force the body to utilize fat for fuel and recovery. Carbohydrates are not just fruits and vegetables. Sugar is the main culprit in weight gain and has to be eliminated in our diet.

These 5 steps are adequate to stimulate massive weight reduction. Along the way, we all have to battle our metabolism. After reducing my intake and following the other steps, I found a meal replacement shake satisfied my metabolism that I wasn’t starving and allowed it to release fat. If someone is building muscle at the same time as dieting, they will be adding weight but losing inches. I found that my T-shirt size remained extra large because of my shoulders and my pants reduced by four sizes.

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

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 5 Steps to Dramatic Weight Loss appeared first on Get Fit to Surf.

Metabolic Syndrome is a list of characteristics that are precursors to diabetes and frequently lead to its development. This list includes a large waist line, high blood pressure, low HDL, and high LDL. Blood tests at the doctors office would reveal if you suffer from these characteristics and if the level of sugar in your blood has reached higher than normal levels.

One research that reflects the opinion of most researchers is “Well our scientists believe that storing too much fat in the liver and pancreas affects how type 2 diabetes develops and losing this fat can help put your diabetes into remission.” Doctors will tell you diabetes has no cure. It can, however be put into remission where you can live a normal life without medications. Nonetheless, because it is not curable, a person is always at risk of the symptoms returning if their lifestyle changes are then abandoned.

There is damage to the body caused by high blood sugar:

“Diabetes mellitus includes a group of metabolic conditions characterized by hyperglycemia resulting from defects in insulin action, insulin secretion or both. Chronic hyperglycemia is associated with long-term damage and dysfunction of eyes, kidneys, blood vessels, nerves, and heart.” Reviews in Medical Microbiology

If you want to read scientific research and why diabetes is considered a genetic disease giving people a propensity for diabetes if they add the element of weight gain:

https://journals.lww.com/revmedmicrobiol/FullText/2019/01000/The_diabetes_pandemic_and_associated_infections_.1.aspx

The First Steps in Reversing or Causing Remission in Pre Diabetes or Diabetes

All research and doctors say the same thing. A person must lose weight. It is clear diabetes is an overweight condition. Losing weight reduces the fat in the liver and pancreas Fat leads to impaired glucose control in an interaction with insulin and insulin resistance.

Whereas the common belief is that obesity is caused from calories, calories are frequently the culprit while the true villain is quite different. Insulin resistance created by too much sugar in the blood stream causes the cells to reject the insulin hormone from creating a passage of glucose into the cells. The rejected glucose (from carbohydrates) are then hustled off to be encapsulated in fat.

Insulin resistance is the primary cause of gaining weight resulting in obesity (excluding genetic predispositions) and therefore carbohydrates go to fat. Carbohydrates are fruits and vegetables but unless consumed in excess, they are not the main problem. The main problem is sugar consumed in sodas, desserts, pizza, pasta, desserts, and many packaged goods. Food packagers use sugar and salt to make food taste good.

Losing fat and reducing insulin resistance require a change in lifestyle. This is a difficult step for most people and the fist obstacle is their state of denial. People warned about being pre-diabetic think it can’t’ happen to them. People with growing waist lines think they will not get the disease. Many people just start accepting the fact they are overweight.

Losing weight starts with some important steps:

1. Calorie restricted diet
2. Reducing carbohydrates
3. Exercise

Reducing calories begins to create a negative balance in the consumption/expenditure ratio of energy. It takes a reduction of 3,500 calories to lose a pound of body weight. Reducing carbohydrates reduces the amount of sugar the liver has to convert to glucose which with insulin resistance is transported to fat. Exercise increases calories burned which helps the consumption/expenditure ratio.

Another effective process for losing weight is intermittent fasting. This is eating within a time window and therefore creating longer periods in which there is no consumption and the digestive system can work on burning calories for fuel. An easy fasting period is 12 hours but a more productive window is 16 hours or more of fasting. Eating breakfast at 8:30 and dinner at 4:30 leaves 16 hours of fasting.

The Keto Diet is utilized by many athletes and millions of others to reduce carbohydrate consumption. Like the Atkins Diet, the Keto Diet emphasizes protein and fat with minimum carbohydrates. The purpose is to get the body to burn fat as fuel. Exercising increases metabolism and induces the muscles to absorb more glucose. This process will lower insulin resistance as the muscles absorb more glucose.

The process of losing weight without causing the metabolism to drop too precipitously is a balancing act. We don’t want the metabolism to think we are starving, but we want it to allow us to reduce our fat content. When the metabolism thinks we are short of resources (like early man in the winter), it will begin to reduce services to the body (and hold onto fat) to preserve the most important functions.

Reducing calories, causing the body to burn fat as fuel, reducing carbohydrates, and drinking half our body weight in water ounces (200 pound person drinks 100 oz of water) will slowly start to cause weight loss. My personal program aims for losing a half to a pound a day. I have been successful, but I run into battles with my metabolism that cause me to stabilize at certain plateaus.

Read More

The Basics of Losing Weight

How to Begin a Fitness Program

Lose 30 Pounds and Find New Health

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 Books:

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

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 Reverse Pre-Diabetes and Diabetes 2 appeared first on Get Fit to Surf.

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 might 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 you 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. Athletes learn how to feed the body before training with protein, fat, and carbohydrates and then feed the body afterward with protein, fat and carbohydrates to provide recovery fuel so muscles don’t eat muscles.

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 is often the problem spot with sugar, fat, and carbs consumed without even thinking about them.

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? Start eliminating sugar, white flour, bad fats, and over consumption. Start reducing carbohydrates.

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 it 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.

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.

Read a good book to get ready.

Visit the Home Page for Surf Lessons

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.

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

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 The Basics of Losing Weight appeared first on Get Fit to Surf.

At first there was a major block at getting below 200 pounds. Then there was a struggle at 190 pounds. More recently, I have hit a wall at 169 pounds. I have achieved recent breakthroughs with a meal replacement shake for lunch. This doesn’t mean the rest of the day doesn’t have to be planned closely.

My current Body Mass Index is 23 and am at 166 pounds and 5’11” which is in between underweight and overweight. It is a good number. Over 25 is overweight and over 30 is obese. I like being lighter. Strangely, being 168 pounds made me feel heavy. I am aiming for 160 because I enjoy the game, because I seem to find a way, and I like feeling light. It certainly must assist in my oxygen uptake for biking, walking, and hiking.

Good Strategies for Weight Loss

A few good tactics in the losing weight strategy are drinking lots of water and getting regular exercise. The water helps the body use energy for digestion. The exercise helps the body regulate its metabolism. The idea is not to make the metabolism think we are starving but to restrict calories.

I reached a limit I felt in how much calorie restriction I could enjoy. I also am on intermittent fasting which means I eat during limited windows. I try to have dinner at 4 and minimize intake afterward. I have begun taking a meal replacement shake at noon with a tbsp of peanut butter. It lasts me until dinner at 4 or 4:30. It is resulting in a half pound to pound loss a day.

When this occurs, I have to feel it is with the blessing of my metabolism. It is allowing the calorie restriction. So now my strategy is daily exercise, over 100 oz of water, restricted calories, and still the eating window of 8 hours. I might mention I don’t drink alcohol or eat sugar. You do get used to the whole routine with minimum suffering. I don’t have the cravings or feelings of bloat or being stuffed that people on regular routines suffer. I don’t suffer from ill affects of meals. I don’t starve.

Getting lean and staying lean becomes a lifestyle. It can dominate. Exercise is part of my lifestyle. I love the outdoors (living at the beach) and enjoy anything that moves me while I am near the water. I do forray into the mountains now once a week to get a steep hike. I can evaluate on a regular basis what might be having an effect; water, food choices, or exercise. It is a game, and I want to be the master.

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 Losing Weight with Meal Replacement Shakes appeared first on Get Fit to Surf.

As we start to limit the calories in our meals and in our days, our metabolism does slow down. Our body gets used to less energy being consumed. Our appetite decreases. The intermittent fasting creates eating windows of time and sometimes we aren’t even hungry at meal time.

The Basics of Reducing Calories and Creating Eating Windows of Time

The first step in reducing calories should be the selecting of healthy foods and elimination of bad foods. We want to reduce sugar and flour in our diets. This eliminates most of the problem foods that would also increase insulin and exacerbate insulin resistance if we have it. Reducing excess carbohydrates follows eliminating sugar.

Carbohydrates turn to glucose and excess glucose is channeled to fat. If we have not been exercising, we have lost the receptors in the muscles that absorb the glucose in our body and keep it out of fat storage. The Keto diet is an obvious good choice for this process in that it reduces carbohydrates and therefore sugar.

Our diet then focuses on protein, good fats, good oils, nuts and seeds, and a minimum of fruits and vegetables. Getting to this point will create a whole new perspective on cravings and satiety. Without carbs and sugars, there will be fewer crashes and rushes for sugar. Our appetite will be much more manageable.

Selecting a time window for eating varies with everyone. I like the 8:30 a.m. to 4:30 p.m. Others prefer to abstain in the mornings and have a last meal at 6 p.m. or 8 p.m. You might also want to leave a few hours between dinner and bedtime. I don’t snack in between the hours although my most difficult time is after dinner.

My goal is to lose a half pound to a pound a day. My metabolism fights all the way. It makes it more difficult to reduce calories and lose weight as the metabolism which burns most of our calories stops reducing services it provides to the body. I have lost 30 pounds in about 120 days and I am looking to lose 5 more. At that point I will be at 23 on the Body Mass Index which measures underweight, normal weight, overweight, and obese. 23 is the middle of underweight and the top of normal weight. See Calculator.

Once you have reached your target weight, staying there is the same battle. Now with a greatly reduced metabolic rate, the body will add quickly to normal eating. This is why everyone gains back what they lost. Exercise becomes crucial in maintaining our energy expenditure to offset our energy consumption.

In this process, you will want to have established an excellent exercise routine building strength, flexibility, and aerobic capability. I use a 35 pound weight, do various floor exercises and vary my aerobics between walking, biking, and surfing. My work schedule does interfere with my exercising, but we do the best we can.

At the other end, you are going to be healthier, feel better, look great, and much more recreational capability. How bad is that?

Read a good book to get ready.

Visit the Home Page for Surf Lessons

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 Calorie Restriction and Intermittent Fasting appeared first on Get Fit to Surf.

Restricting calories is a good way to lose weight. Consuming fewer or more calories than we burn over a period of time has an influence on what we weigh. What is healthy is slowly reducing calories so we are not suffering, but instead developing a life style that easily includes eating healthier foods and lower quantities.

Balancing Diet, Metabolism, and Energy Burn

The metabolism is responsible for operating our organs and keeping our body running. Digestion is one of the largest calorie burners followed by the brain and the heart. The metabolism will neglect other responsibilities to keep us alive when it thinks we are threatened. The idea then is to restrict calories without the metabolism thinking we are threatened.

Exercise is a great way to play the game. Steady moderate exercise burns calories and doesn’t require excessive calories like a competitive athlete. Once an athlete is burning 5,000 calories a day, they are attempting to prevent their body from losing weight. Short of that, it is best to boost the metabolism during rest by exercising moderately so we don’t over eat.

Choosing foods that supply nutrients and don’t promote a high degree of insulin is a proper path for losing weight and especially diabetics. These type of foods include legumes, protein, fat, and a minimum of carbohydrates. We want more fiber and less sugar. Eliminating sugars, bad oils and fats, white flour, and processed foods is elementary.

A breakfast can include an egg, a protein like chicken or pork, a soluble fiber like dried beans (that you boil), a fat like avocado or nuts, a and piece of fruit. A good lunch might just be chicken and cheese. Dinner might include a protein like salmon, a piece of broccoli, a fat like avocado or nuts, cottage cheese, and a piece of fruit like a piece of apple.

Yes this may seem severe. You can work down to this minimum intake through a slow process. Start by eliminating foods that stimulate insulin like anything with carbohydrates or sugar. Stop consuming anything with bad fats or oils like most restaurant foods. Alcohol has to fall off the list. Desserts are gone. Anything with white flour like bread, pastries, pasta, and pizza have to become restricted.

Large quantities of water have to be consumed to allow the body to digest your food without searching for water from the food. In her book, The Plan, Lyn Generet-Recitas suggests half you body weight in ounces. This is the minimum. A 200 pound person would drink a 100 oz of water. I now weigh 175 pounds and am 5’11” and I consume almost a gallon a day. Yes there is the pissing problem. My size places me at 24 on the Body Mass Index scale which is under the top normal weight of 25.

My goal as is Generet-Recitas’ is to lose a half to a pound a day. I feel encouraged with bigger results. It is hard to maintain a strict diet if you are only losing a pound a week. The metabolism will fight hard. I have had several plateaus where the body has to adjust to the lower weight before it sort of relaxes that you are not dying and lets you proceed to the next lower level.

Read a good book to get ready.

Visit the Home Page for Surf Lessons

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 Balancing Restricted Diet and Metabolism appeared first on Get Fit to Surf.

One of the reasons weight is a difficulty is people don’t understand the true cause of steady weight gain and difficulty in weight loss. The world has made it about calories, but that is only part of the story. The true cause is much more insidious and difficult.

The Basics of Losing Weight

The pandemic has made a noticeable impact on everyone’s exercise levels and body size. The Body Mass Index is a calculator used by the medical and health care field to measure whether a person is normal weight, overweight, obese, or extremely obese. Weight gain is gradual and we often don’t realize how many pounds we are adding each year.

After the pandemic, I found that I had gained at least 15 pounds. I am very active, but I missed the three times a week I was going to the gym and it began to impact my body weight. Once I learned I had gained weight to 202 pounds, I decided I wanted to be 170 pounds, which was 5 pounds lighter than my graduating high school weight.

I have lost 25 pounds in 90 days and am still pursuing the 170 mark. I didn’t have to add a lot of exercise. Normal amounts are best so as not to get our metabolism taking away from other functions. Our metabolism that burns at least 60% of our daily calories functions silently to aid digestion, our brain, our heart and our organs. Exercise becomes more important to keep weight off than to burn it off.

The real culprit in weight gain is insulin and insulin resistance. Herman Pontzer in his research and book Burn, reveals that calories are only the beginning and not the main cause of weight gain. When we eat too much and especially carbohydrates and sugars (the same) our body reaches a point where it can no longer process all the sugar.

We at this point are producing so much insulin in the pancreas to modulate sugar that our cells rebel and stop allowing glucose to enter the cells for fuel. Now the glucose goes directly to fat. So all the excess carbs are going directly to fat. Since all foods stimulate a measure of insulin, it often doesn’t help to cut back. Especially by starvation. Then our metabolism drops to accommodate our lack of consumption.

We don’t want to starve to lose weight. We want to calorie restrict. We want to cut way back on carbohydrates. We want to eliminate all sugar. Drinking lots of water is crucial. Half your body weight in water ounces is a good measure. A 200 pound person should drink 100 oz of water. I drink about a gallon a day.

An intermittent fast window is very helpful. I eat between 8:30 a.m. and 4:30 p.m.. That creates a 16 hour fast every day. At the beginning it is difficult, but the body soon gets used to it and hunger decreases. I like to lose between a half pound and a pound every day, but the more I lose, the more my metabolism fights back.

I do not starve. I eat good meals. I have a pork chop for breakfast with an egg, broccoli, avocado, some nuts, and a quarter of a grapefruit. For lunch, I just have some chicken breast and cheese. For dinner I have a 5 oz piece of fish, broccoli, avocado, carrots, and maybe apple slices. I also take greens supplements to augment the fruit and veggies I am not eating.

I live a very active life. I teach surf lessons up to five hours during the day. This diet sustains me beautifully. Eating less starts to feel better and better. After you lose that first 10 to 15 pounds, you are really feeling great about yourself and very encouraged to keep going. Now at 176, I am only 6 pounds from my target weight and I should accomplish this 30 pound weight loss in 120 days.

Read a good book to get ready.

Visit Surf Lessons in Oceanside for a Surf Lesson

Return to the Home Page

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 How to Lose Weight appeared first on Get Fit to Surf.

In new research by Herman Pontzer in his book Burn, he claims calories are not the direct cause of weight gain. The real cause is insulin resistance caused by too much insulin. Obesity is a hormonal disease. Insulin is produced by the pancreas to adjust the amount of sugar in the bloodstream. Diabetics have most likely had too much insulin for up to 7 years before they get insulin resistance.

The Basics of Weight Gain

Most foods cause an insulin spike. In their book Insulin Resistance Diet, Cheryle R. Hart M.D. and Mary Kay Grossman R.D. say that some foods like grapefruit don’t cause spikes. Protein is one of the three macronutrients with carbohydrates and fat that can balance blood sugar. Hart and Grossman claim that carbs have to be balanced in meals with protein to neutralize spikes. Good fats do not cause a big insulin spike and one reason high fat diets are touted for weight loss.

Carbohydrates convert to glucose which is sugar in the blood stream. High carbohydrate diets are considered by many diet plans to be the most healthy. But the body can only accommodate so many calories of carbohydrates. The liver converts them to glycogen and transports glucose to the muscles, keeps some in store for energy requirements, and allows about 100 calories of glucose to circulate in the blood stream.

Excess glucose is then sent to fat. If a body has not been exercised, it probably has no receptors in the muscles for glucose. Therefore glucose by passes muscles and goes directly to fat. This is a reason weight lifting or resistance exercises are great for burning energy. Glucose is energy. Fat can be burned for energy. Protein is used by muscle for fuel. Muscles soak up glucose for fuel and recovery.

The body is designed to prevent starvation. It doesn’t know what is in your mind when you decide to go on a calorie restricted diet. It thinks you are starving. Therefore, it slows metabolism which is the behind the scenes burner of at least 60% of our calorie consumption. It supplies energy for digestion, the brain, the heart and all the organs. It will slow down and rob many functions of energy in order to balance the loss of calorie consumption.

Therefore, bodies plateau at weight loss and quickly regain weight. The metabolism can become so slow, you can’t eat normal and keep the weight off. This is when exercise becomes important. You don’t want to over exercise while losing weight, but you need exercise once you have reached the desired weight to keep from regaining. Exercise will help burn glucose from a more normal diet. Exercise will help offset the fact your metabolism will remain low as though you are still starving for a long time.

The trick becomes in understanding how the body burns energy and what triggers insulin production. Of course, sugar is the one evil everyone agrees upon. Too much insulin creates insulin resistance and then the cells won’t accept glucose so everything turns to fat. This is why obesity is a hormonal disease.

Read a good book to get ready.

Visit Surf Lessons in Oceanside for a Surf Lesson

Return to the Home Page

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 Are Calories Important in Weight Loss? appeared first on Get Fit to Surf.

Knowing what our body type is might be important. The medical field classifies us as underweight, normal, overweight, obese, and extremely obese. We can plug our height and weight into a calculator and find out right away. We have to have a real motivation to begin the weight loss process because our body is trained to hang onto weight.

The Weight Loss Process

Our body’s DNA says hang onto weight so we won’t starve. More fundamental than that, our metabolism adjusts what it works on in our bodies to compensate for what is happening. When we exercise more, it takes the energy away from other processes to give energy to exercise. This is one reason exercise reduces stress and inflammation. Our body reduces its emphasis on them if we are focusing on exercise.

Early man had few of our metabolic disorders or heart attacks because his body focused using energy for all the walking and running he did to stay alive. They did not use more energy or burn more calories than modern man. Yes our sedentary behavior uses energy for stress and building inflammation since we often don’t engage in exercise.

In his book, Burn New Research Blows the Doors off How We Burn Calories, Herman Pontzer describes that all the diets can be good if we stick to them but one fad diet doesn’t have an advantage over the other. The only common ingredient that would work is if we consume fewer calories than we burn. Whether its high fat, high carbs, low carbs doesn’t have much effect.

A second problem is our metabolism slows down to adjust to changes we are making like burning more energy exercising or eating less food to lose weight. It tries to hold our body in homeostasis. Heavier people have higher metabolism than lighter people because the number one resting energy burner is digestion. Unconscious efforts of the body like our heart, brain, and organs consume 60% of our energy.

Whereas exercise doesn’t do a lot to take off weight, it will keep the weight off once it is lost. Exercise is healthy for humans more than our compatriots in the ape world who have slower metabolism than we do and don’t exercise as much in a day as the common man. Exercise keeps our body focused on using energy and helps all our systems. Exercise can burn fat for fuel and recovery.

The final conclusion is that only reducing calorie intake below what we burn will cause weight loss. The body adjusts to more exercise. Reducing calories and exercising is a good combination. In one test, a man ate only fast food for 30 days and lost weight. He did consume fewer calories than he burned.

Make weight loss a long term health goal. Create an exercise program and an eating program. Begin to eat better foods. Exercise daily. You will start to feel better. Drink lots of water. I drink almost a gallon a day. Our bodies have about 17 gallons of water, so one is not a lot. Water helps the body digest and leaves energy for digestion instead of seeking water in our food.

In my new book Get Fit to Surf, I introduce a good program for beginning the long term process of getting healthy and fit by losing weight as we get stronger. Both are great for surfing.

Visit the Home Page

Get Surf Lessons in Oceanside

Learn More

See the book on Getting Fit to Surf and Losing Weight at the same time. A great combination for changing your lifestyle and improving your health. Everything becomes possible when you are fit.

Buy the E-Book on Kindle $5.99

Buy the Paperback on Amazon $7.99

Get the book Everybody Can Surf. It is a great guide for those who have been inactive or are overweight. Learn how to get the body in motion, start exercises to improve surf specific muscles, develop the flexibility for the pop up, and how to begin a weight loss program. Also learn all the fundamentals learned in a surf lesson for catching and riding waves.

Buy the E-Book on Kindle for $5.99 (the E-book cover is different for the moment)

Buy the Paperback on Amazon $7.99

The post Losing Weight is Difficult appeared first on Get Fit to Surf.