Beginner Surfers Improve Fitness to Progress as they find in their first lesson that their body is not 100% up to the task. There are several areas of physical improvement that are necessary to improve surfing.

The most common problem surfers find is they are not flexible enough to execute a smooth pop up. In the beginner pop up sequence I teach new surfers, they have to put a foot flat on the board under their body to stand up. Most surfers can’t do this. This forces them to put a second foot on the board while their hands are still on the board and then they fly off the front of the board.

Working on Flexibility

Flexibility includes the hamstrings, buttocks, and lower back. They all tighten from sitting. Even active athletes can have tight surfing muscles because they are not full body stretching. The best two exercises are squats and dead lifts. They can be done without weights. They should be engaged each day for 25 reps each. Most people notice a big difference in a few weeks.

Most surfers who have not been active physically find they struggle with upper body strength. If they are overweight, this problem is more acute. In the pop up, the surfer first pushes his upper body off the board to put a foot under the body. Too much weight makes it more difficult because chances are while gaining weight the surfer was not exercising or strength building. Pushups are the best solution as well as losing weight if it is necessary. Additional gym work like bench presses and cables help with upper body strength and paddling.

Working on Stamina and Muscle Building

The most tiring aspect of surfing is not riding the board but the paddling. Beginners walk out to waves and roll over on the board to catch a wave and even this makes them tired in an hour. When the surfer progresses to paddling out to catch waves and then paddling to catch the wave, tiredness comes faster. Aerobic conditioning becomes important as well as muscle building so the muscles hold more glucose. Glucose is the fuel for muscles converted from carbohydrates by the liver.

Surfing often solves the strength and stamina building. Cross training is necessary for most because they can’t get to the water several times a week. Leaning out vastly improves the ability to pop up and oxygen uptake for stamina. Pushups, squats, and dead lifts on a regular basis build the surfing flexibility and strength necessary. A month of steady work should show great improvement.

For more articles and books, see the Home Page.

For Surf Lessons in Oceanside

Join me on Instagram

For Coaching to Fitness see the Program at The 3 Week Plan.com

For Surf Lessons in Oceanside

For Coaching to Fitness see the Program at The 3 Week Plan.com

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 Beginner Surfers Improve Fitness to Progress appeared first on Get Fit to Surf.

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.

For more articles and books, see the Home Page.

For Surf Lessons in Oceanside

Join me on Instagram

For Coaching to Fitness see the Program at The 3 Week Plan.com

For Surf Lessons in Oceanside

For Coaching to Fitness see the Program at The 3 Week Plan.com

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.

As new surfers begin paddling out to catch bigger foam waves they find the need for Getting Stronger for Surfing Bigger Waves. The reason is simple. Bigger waves move faster and the surfer has to accelerate his surfboard.

Considerations are the volume of the surfboard. The weight of the surfer. The speed of the wave. And in real waves, how much assistance you are getting from the pitch or steepness of the wave. As waves get bigger, if they catch your surfboard, you are going, and the question is whether you are on top of the surfboard.

Beginners start with high volume surfboards to catch foam wave. The high volume reduces the amount of power necessary to catch waves. Yet, as bigger waves get faster, the surfer needs more power to catch the wave. As surfers think getting smaller boards is cool, they soon realize how much work is required for paddling. Moving to shorter surfboards 6″ at a time while maintaining width and thickness of bigger boards is recommended to keep the stoke.

Paddling is important, but so is improving the pop up. The pop up is an athletic move that requires upper body, core, and lower body strength. Surfing is a full body sport. Gym workouts with machines or free weights helps a surfer manage their weight for pop ups. There is a power to weight ratio discussed by surfers that says you must have the power to lift your weight off the board.

Advanced surfers like to get lean so they don’t sink their surfboard while paddling. A leaner body is easier to get off the surfboard in a pop up. A leaner body is more agile for maneuvers. They also want to be optimum strong to catch and ride waves. Stamina is important because it determines how long the surf sessions will be. It is also important not to get too tired or the surfer places himself in danger.

Building stamina from paddling is the best way to get surf fit. Outside the water, cross training for strength, flexibility, and stamina require various exercises. Squats and dead lifts are good for core and lower body strength as well as flexibility in the hamstrings, buttocks, and lower back. Pushups and bench presses plus cables are great for upper body strength for paddling and pushing off the surfboard. Intervals in any aerobic activity are the most efficient way to build cardiovascular fitness.

Everything is needed as surfers attempt bigger waves. Fitness also delivers confidence and the surfer needs confidence in his durability to build courage.

For more articles and books, see the Home Page.

For Surf Lessons in Oceanside

Join me on Instagram

For Coaching to Fitness see the Program at The 3 Week Plan.com

For Surf Lessons in Oceanside

For Coaching to Fitness see the Program at The 3 Week Plan.com

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 Getting Stronger for Surfing Bigger Waves appeared first on Get Fit to Surf.

Rarely a first lesson happens when the student doesn’t find their physical conditioning is not up to surfing and need to Improve their Beginner Surfer Fitness. Surfing is a total body exercise and because someone jogs everyday, it doesn’t make them surfing fit.

Surfing requires flexibility, strength, and stamina. Few people lack the necessary balance although most would say before starting that is their biggest problem. If a surfer gets to the right stance on the surfboard, balance is not a problem.

What About Losing Weight

Weight is often a major issue because in gaining the weight there was no exercising. So, losing weight and gaining fitness are a great combination. Surfers like to be lean because it makes them more agile. Advanced surfers want to be lean so they don’t sink the small boards making paddling more strenuous.

By design, beginners start on high volume soft top boards that make it easy to paddle, catch waves, pop up and ride. A beginner should be able to do pushups. This gives them the strength to push their body off the board 20 or 30 times during a lesson. They also need upper body strength for paddling. People out of shape do not have the paddling power to catch waves.

Lower body strength is important for standing on the surfboard from the lying down position. The beginner push up requires the surfer to put a foot flat on the board and stand on it while lifting the hands and moving the other foot to the front of the surfboard. This popup can be practiced in the living room to build the surf specific muscles.

Gaining Flexibility

The best flexibility and lower body plus core exercises are squats and dead lifts. They can be performed without weights to start. They create the flexibility in the hamstrings, buttocks, and lower back necessary for pop ups. They also develop leg strength. Overweight people can surf if they have enough strength and flexibility.

Stamina is important because the paddling in surfing is tiring. There is effort exerted and then recovery needed. Stamina is developed by getting muscles to absorb and store glucose. This is developed by exercising them and increasing the intensity. Any movement is good whether walking, running, biking, swimming or treadmills. Intervals can be introduced to increase intensity. Intensity is increasing speed, duration and rests between intervals.

A healthy diet minus sugar and white flour is a good way to start losing weight. Adding a few exercises and building stamina will develop a body into better surf shape. Nothing helps surfing like surfing frequently, but not everyone can do that. Have fun.

For more articles and books, see the Home Page.

For Surf Lessons in Oceanside

For Coaching to Fitness see the Program at The 3 Week Plan.com

For Surf Lessons in Oceanside

For Coaching to Fitness see the Program at The 3 Week Plan.com

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 Improving Beginner Surfer Fitness appeared first on Get Fit to Surf.

Many people beginning to surf find they are not up to the task physically and ask How Surfers Get Fit. It is not a task accomplished quickly, but it impressive improvements for beginners can be accomplished in 3 weeks.

Beginning surfers usually encounter three areas that need improvement. Most surfers are surprised by the physical demands of surfing. The first area is flexibility. The second area is weight control. The third is stamina in both strength and aerobics. All three areas can be approached at the same time.

Losing weight improves what surfers call the power to weight ratio. How much strength is needed to pop the body off the surfboard. Losing weight and gaining strength improves this ratio and makes pop ups easier. It is necessary to have excellent pop ups to advance to riding real waves.

Flexibility is necessary to do a pop up. The body needs to be flexible in the hamstrings, buttocks, and lower back. The cure is simple. Squats, dead lifts, and burpies will greatly accelerate a surfer’s flexibility and be noticed. Surfers should also practice pop ups everyday in their living room to build the surf specific strength and flexibility.

Stamina is built through resistance exercises and aerobics. Pushups are the primary tool for building upper body popup strength. Beginners should do pushups every morning. Start with a few and then try to build to three sets. Once you are doing three sets, you might need a day’s rest in between. Aerobic fitness can be built with running, biking, swimming, or treadmill to name a few. The key is then to build in intervals to improve cardiovascular fitness.

This simple routine will result in a quick improvement. More details on weight loss, flexibility, strength building and aerobic fitness were the purpose of my book The Three Week Plan. It was designed for beginner surfers to get in the best shape possible quickly. I have created the Trilogy which is three books in one. It is The 3 Week Plan, Get Fit to Surf, and Learn to Surf Guide.

For more articles and books, see the Home Page.

For Surf Lessons in Oceanside

For Coaching to Fitness see the Program at The 3 Week Plan.com

For Surf Lessons in Oceanside

For Coaching to Fitness see the Program at The 3 Week Plan.com

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 How Surfers Get Fit appeared first on Get Fit to Surf.

Getting fit for surfing requires Cross Training for Surfing Fitness. Surfing is physically demanding and beginners find whatever physical activities they enjoy are probably not enough for the specific demands of surfing.

Surfing is one of the most physically demanding full body sports. It requires strength, flexibility, aerobic fitness, and proper body weight. Surfers talk about power to weight ratio means the strength to get the body off the board into a pop up. The Body Mass Calculator (BMI) calculator will tell you if you are normal or overweight.

The main exercise for surfing is paddling. Paddling slowly uses all the body’s energy. A surfer first notices he is tired when his pop up goes awry .That is a good time to take an inventory of his body to see if he is tired. When my inventory says I am tired, I get out. You always want to have a surplus of energy to save you in an emergency if you are out surfing real waves. In close, surfing foam, it is not as important.

Paddling is a combination of different types of endurance. Aerobic endurance provides the energy to engage and recover quickly after each wave. Upper torso strength and specifically arms, shoulders, back and chest provide paddling power. Like any sport, the surfer wants to build these muscle groups to increase receptors and absorb more glucose (from carbohydrates). Glucose provides the fuel for the muscles. After the glucose is burned, the body will seek fat for fuel.

Exercises for Surfing Fitness

Some exercises for building paddling power are push ups, cable pulls, bench presses, and military presses. These build the major muscle groups for paddling. Of course, nothing builds paddling power like paddling, but not everyone can get in the water several times a week.

Building core and leg strength as well as greater flexibility are all important. A few exercises that provide benefits are burpies, squats and deadlifts. First thing in the morning, I do push ups and squats and dead lifts without weights. This supports flexibility in the hamstrings, buttocks, and lower back. All three support the pop up.

Flexibility, core strength, and upper body strength are also necessary for the beginner and advanced pop up. In the beginner pop up, the surfer places his back foot on the board first under his butt and puts it flat on the board so he can stand on it. In the advanced pop up, the surfer pops both feet onto the board at the same time. It is advanced because it is more difficult but pros do both types of pop ups.

A daily routine that includes practicing the pop up in your living room will create the surf specific muscles and flexibility to make you a better surfer.

For Surf Lessons in Oceanside

For Coaching to Fitness see the Program at The 3 Week Plan.com

Explore the Surf Lesson and Fitness Coaching Package

The Surfing Trilogy combines three books into one E-Book. Learn in one easy to read concise volume how to lose weight, get fit, and learn to surf.

It combines the books: The 3 Week Plan, Get Fit to Surf, and Learn to Surf Guide

Buy the E-Book on Amazon for $6.99

Want to get in great shape for surfing and an improved lifestyle? Start with the Free E-Book The 3 Week Plan. It is the perfect start for getting in great shape and losing weight.

Consider Coaching and the Surf Package the combines Surf Lessons and Fitness Coaching

Learn More

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

Receive Weekly Active Lifestyle Tips on Nutrition Merchandise, Losing Weight, Getting Fit, Recipes, Meal Plans, Exercise Videos

The post Cross Training for Surfing Fitness appeared first on Get Fit to Surf.

The beginner exerciser encounters the difficulty of conditioning their body because their system is not used to physical stress. The muscles have to be conditioned to absorb glucose. The circulatory system must develop more capillaries and sufficient blood circulation to supply nutrients and oxygen. The mind says this is difficult and wants the exerciser to stop. The mind tries to get the exerciser to abandon their plan for exercise.

The fit person has a different perspective. Their muscles have stored glucose and they have the stamina to exercise for a long period of time. Their circulatory system has become accustomed to duress of longer sessions. Their system may enter flow when they exercise in which they feel bliss. They can’t wait to exercise because it is their happy place. Their goal is to achieve more and their mind supports it.

Making the Transition to Bliss

Flow is the state of engaging in an activity that is challenging but not beyond your capability. The exerciser has practiced these skills to the state they can execute without thinking about the mechanics. In this state, the mind has stopped thinking and has turned control over to the subconscious. An extreme athlete has to be in flow because the situation is happening too fast to think. Think of downhill skiers or freestyle rock climbers.

Getting into the state of bliss is why extreme athletes and fitness enthusiasts are here. It is their mind, body, and spirit operating as one to enjoy a challenge for which they have trained. It is testing who they are. People training hard are looking for their Mt Everest. They want to know how far they can go. Few things in life give them the same high.

It starts with becoming engaged. It may start with a ten-minute walking session. It then builds to a half hour and then an hour. Now walking is becoming easier and within the exerciser’s capabilities. What do they want to do with it; enjoy walking, start running, start hiking? The more capacity a person develops after engaging consistently the more potential they realize. Their mind and body start saying we could do more.

The brain lives for challenge. It grows faster with physical challenge than most other challenges. The brain never grows faster than when we are infants and learning to walk and talk. It is hard to get back to that rate of growth but physical challenges of learning techniques and building capability come close.

The brain is happy when challenged. People live for it. They can’t live without challenge. Many of these people are called entrepreneurs. They are different than people who feel safe with a steady income from employment. Entrepreneurs are willing to risk everything to find out who they are and make an impact they can attach to themselves. Artists and athletes can seek the same impact. Does what I do make a difference?

Need a good start to reaching your happy place? Get started with the Free E-Book The 3 Week Plan. It will guide you to weight loss, strength building, flexibility, and aerobic fitness.

Need a little guidance to get to your happy spot? Consider Coaching. I can start you on a program that meets your needs and will help you reach your goals. We find that once we get started, our goals expand and get more ambitious. We start to feel better and better about ourselves and our lives. You owe it to yourself.

Are you learning to surf and desirous of having more physical capabilities? Consider the Surfing and Coaching Packages if you are a local to Oceanside.

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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 Is Fitness Happiness? appeared first on Get Fit to Surf.

Losing weight is a tough proposition because people don’t want to suffer or become disciplined eaters. The first week or two are toughest and then food cravings can slow down and the discipline starts yielding results. Results create encouragement and the desire to continue.

Getting fit also requires discipline. Most exercises are difficult at the beginning and then the body adjusts. Pushups can progress quickly. They are the best beginning exercise for a surfing pop up. If you have to start with one or two pushups, try building it each time. I once started with 10 and increased by two every other day and arrived at 70. Now I like to do three sets of 30-40.

Squats and deadlifts are the best large muscle exercises that create strength and flexibility for the surfing pop up. They build the legs and core while creating flexibility in the hamstrings, buttocks, and lower back. All three are crucial for a good surfing pop up. Do them every day. Weights are not necessary until such time as you can start adding weights. I like a 35-pound barbell plate.

Start an Aerobic Program

Aerobics have four stages of intensity as defined by personal trainers and health coaches. Beginners start walking even if it’s only ten minutes a day. The goal is to build to a half hour 5 days a week and then an hour. Intensity is measured by one’s ability to exercise and talk. As intensity increases, talking becomes more difficult.

Intervals are how aerobic fitness is improved in all four stages. Walking can be increased in speed for a set period of time even if it’s only for a few minutes. Running is the same. Run at a comfortable pace and add a 30 second interval. Intensity is increased by increasing speed, then duration, and finally resting less between intervals.

Beginners to competitors increase the level of intensity with adding speed up to 95% of capacity. Duration is also increased. Less rest between intervals also increases intensity. Once the speed is increased to near capacity, the rest of the days will be spent exercising at lower intensity. Competitors will exercise intensely one day a week and the rest of the days will be moderate.

Lifestyle Changes

Losing weight, building strength, flexibility, and aerobic fitness will create a new you. You will feel better, look better, have greater self-esteem, and be more capable of engaging in any recreation. This is a whole new life. I lost 40 pounds over the last 5 months and thoroughly enjoy my new size. I have less weight to haul up mountains while hiking and better oxygen uptake while riding my bike. I love fitting into size 32 pants. I feel light.

I have adapted to a restricted calorie diet and intermittent fasting. I don’t have food cravings often. I have eliminated most sugar foods and white flour foods. Protein and healthy fats are included along with several low glycemic vegetables and fruits. I have a healthy salad every night and protein is often chicken and grass-fed beef. Vegetarians have a variety of options which include legumes, tofu, nuts, seeds, oats, kale, eggs, milk, and cheese. This time of year, I love soups.

Once you start, it will get easier as you go, and life does get more enjoyable.

Get started with my Free E-Book The 3 Week Plan. It will start the discipline process and help you set goals to complement your life. Follow the link to the landing page.

Get Weekly Tips for Getting Fit and Enjoying a New Lifestyle. Fitness is a Lifestyle.

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The Perfect Start to Lose Weight and Get Fit

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

See Surf Packages and PerfectBody.me meal plans.

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 $5.99 or Paperback on Amazon for $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

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 $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 Lifestyle Changes for Beginner Surfers appeared first on Get Fit to Surf.

Losing weight and Building fitness are good strategies for changing a lifestyle to one of health and longevity. People looking to add recreational activities to their lives will find both are instrumental in increasing capabilities. Develop daily practices and habits for consistent progress and journal activities.

Good Strategies for Weight Loss

Five Key strategies for increasing weight loss:

Calorie restriction. At the beginning this starts with eliminating addictions to unhealthy foods. At the top of the list is sugar. It adds to fat stores and is inflammatory. Increased mental health and memory are supported by reducing sugar intake. Then reduce white flour found in bread, pastries, desserts, and many packaged products. Add whole foods like lean protein, fruits, vegetables, nuts and seeds. They are bulky to improve satiety, fibrous to slow conversion of carbohydrates to sugar, and contain nutrients.

Intermittent Fasting. Eating within time windows will give digestion more time to rest and the body the opportunity to burn fat for fuel. A 16-hour window would have you eating breakfast at 8:30, lunch at noon and dinner before 5 p.m. Having a smoothy for breakfast could extend the fasting period four more hours.

Meal Replacement Shakes. A great way to get more nutrients on a calorie restricted diet. Good for the digestion giving it more rest and opportunities to clear the body of bad fats. Helps fight plateaus the metabolism causes during radical weight reduction.

Drink More Water. This is an essential element in weight loss. The body needs water to digest food and will seek the water in food if not properly hydrated. Drink a glass of water before each meal to appease appetite. Drink at least half your body weigh in ounces of water. (a 200-pound person drinks 100 oz.) Shoot for a minimum of 100 oz a day and better to drink a gallon.

Exercise Moderately. Exercise increases the resting metabolism which means the metabolism remains high after you have exercised. Exercise appeases the appetite. Exercise rids the body of inflammation and replenishes with energy boosting fluids. Exercise elevates mood and may reduce cravings for sugar and snacks.

Good Strategies for Building Fitness

Begin an Aerobic Program. Movement increases metabolism and burns more calories. Movement induces the muscles to allow receptors for glucose which is necessary to build stamina. Aerobics build muscle which will power exercise, improve stamina, and aid recovery.

Build Strength. All recreation needs strength in some part of the body. Surfing demands upper body, core, and lower body strength. Pushups are a great out of gym way to build upper body strength and assist the pop up in surfing. Cables, machines, and free weights can all be used for full body strength. Floor exercises can also create full body strength and there are 1,000’s of videos available.

Flexibility. Surfing needs flexibility for the pop up and lack of it is a major hindrance even if the body is strong. The best three exercises for flexibility are burpies, squats and deadlifts. They create strength in the largest muscle groups and flexibility in the hamstrings, buttocks, and lower back.

Combining all these practices and habits in a daily routine will greatly improve health and lifestyle.

For more assistance, read my Free E-book The 3 Week Plan found on website of same name.

On the same site, view the PerfectBody.me opportunity for weight reducing meal plans. They have meals, alternatives for foods you don’t like and weekly shopping list to help you plan. Everything can be found on an app so you can take it with you. My clients get big discounts. It starts with 50% and the EBookk has a code to get 60% and 85% discounts. We are partners in making you healthy.

Get Weekly Suggestions for Getting Fit and Building Health. Fitness is a Lifestyle

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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 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 $5.99 or Paperback on Amazon for $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

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 $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 and Building Fitness appeared first on Get Fit to Surf.

Surfing is one of the full body sports. Others might be gymnastics, yoga, or any contact sport. Most can be enjoyed at the participants level, but surfing requires a minimum to be successful. That minimum is a pretty high bar for most people.

Mastering the Basics for Surfing

The surfing process has three basic steps. Surfers have to catch the wave, stand up on the surfboard, and then ride it. Each step requires a different type of knowledge and judgement. I tell students it is about timing and rhythm. It gets very smooth when properly put together and thinking is not required as the proper techniques become instinct and muscle memory.

Catching the wave is about timing, judgement, and experience. They blend together. The surfer sees the foam or real wave. They know how to get in position. They get momentum to anticipate the push. They accelerate paddling at the right moment. When the wave pushes the board sufficiently, they pop up. Surfers practice this technique of wave recognition and reaction their whole career. Pros never stop learning.

The pop up is a body process that includes joints and muscles being at optimum fitness. Pros work as much out of the water cross training as time spent in the water. The better a surfer’s fitness, the longer he can spend surfing and the more challenging a wave he can ride.

The basics for a beginner pop up are getting a rear foot on the board and standing to place the front foot on the board. Many beginners can’t accomplish this smoothly because they don’t have the strength nor flexibility. It is full body strength with upper body, core, and lower body. It is full body flexibility including hamstrings, buttocks, and lower back.

Preparing the Body out of the Water

Very efficient upper body strength can be developed with push ups, cables, and some free weights or machines. Push ups are the minimum and I find sufficient. Every other day I do three sets of 45 push ups and push my maximum without straining to injury. Lower body and core strength can be influenced with squats and dead lifts. They can be executed without weights. Adding weights will improve the results. Proper form is necessary to prevent injury.

Aerobics are important for exerting effort and quick recovery. Walking is a start, but jogging or running is better. Biking, swimming, treadmills, hiking, and rowing machines all develop aerobic fitness. Fitness comes in degrees. Start with 10 minutes. Build to a half hour 5 days a week. If exercise is not intense, it can be enjoyed 7 days a week.

Intensity is better for aerobic fitness. Intensity can be increased in intervals with speed, endurance, and less time between intervals. I now try to exercise for at least two hours hiking and biking. I love the tiredness that occurs and the totally mellow feeling afterward. I am also proud of my work outs and look to keep pushing to reach three hour sessions. I have more time when I am not teaching surf lessons during the main season (spring and summer).

Weight loss may be a part of someone’s goals. I have recently lost 40 pounds and I find the oxygen uptake and lower weight are favorable for endurance exercise. My book and program on The 3 Week Plan is great for getting someone started in weight loss and strength building. I have a partner in PerfectBody.me for creating enjoyable meal plans and providing daily reminders about the right habits. (See the Home Page for more info).

Learn the techniques, practice pop ups out of the water in your living room, and get fit. You will become a great surfer.

See the Home Page

See my new website still in development The3WeekPlan.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 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 $5.99 or Paperback on Amazon for $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

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 $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

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The post Perfecting Beginner Surfer Techniques appeared first on Get Fit to Surf.

Flexibility is more than placing your fingers to your toes. Placing your palms on the ground is a good start. Pop up flexibility requires loose muscles in the hamstrings, buttocks, and lower back. These muscles can generally be loosened in about 3 weeks with daily practice.

Getting the Basic Flexibility to Pop Up in Surfing

The surfing pop up is a sequence that must be executed in a timely manner with muscles and joints working together. Any difficulties with muscles or joints will create obstacles for standing up on the surfboard. I give students a count for the sequence. First they must catch the wave with three hard paddles after the foam wave hits the surfboard. When they are planing on the surface with the tail of the board in front of the foam, they can put their hands on the board.

The pop up begins with placing both hands in a man’s push up position next to the chest and resting there for a second or two while the surfer gathers poise. There is no rush. The flexibility comes into affect as the surfer pushes up and puts his back foot on the board flat. A lack of flexibility will make it difficult to get the foot flat.

If the foot is not flat, the surfer cannot stand up on the back foot and raise their hands out of the way for the front foot to move to the nose. What happens is the surfer can only get the ball of his foot on the board, he cannot stand on that. He is forced to move the other foot to the board while his hands are still on the board. This causes him to fly off the front or ride on the back of the board.

I suggest four exercises for executing the pop up. Push ups help get the spring and get the chest off the board to make way for bringing the knee under the chest. Burpies are great for moving the knees up under the body and loosening pop up muscles. Squats and dead lifts are the real key to flexibility. They don’t have to be performed with weights. Daily routines can be effective with just the motions. Weights will increase strength.

See YouTube for videos on squats and dead lifts. After you have learned proper form so you don’t injure your back, you can start adding weights. Go easy. 5 or 10 pounds is a great start. I lift a 35-pound barbell plate, but I used to use 100 pounds in the gym,. Keep practicing the pop up in your living room. Soon you will see improved results.

See the Home Page GetFittoSurf.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 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 $5.99 or Paperback on Amazon for $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

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 $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 Gaining Flexibility for Surfing appeared first on Get Fit to Surf.

The quickest route to upper body strength for surfing is push ups. They are basic to strengthening the pop up and paddling muscles. A close second is cables. Cables can be wrapped around a patio post. Facing them and pulling down and straight out will improve shoulders, back, and arms for paddling. Turning around and pushing improves back, shoulders and arms. Bench presses are excellent if you have access.

Flexibility is a most important issue. The three quickest exercises for flexibility are squats, deadlifts, and burpies. Each can be done without weights. Proper form is important so as to optimize exercise and prevent injurying your lower back. If you can add some weigth with a dumbbell, barbell, or gallon jug of water, it accelerates benefit. These exercises flex the hamstrings, buttocks, and lower back.

Practice Your Pop Ups

Nothing is more specific for beginners than practicing the pop ups. It directly exercises the specific muscles and necessary joints. It is important that everything in the body is capable of smooth execution. Injuries impair performance.

The beginner pop up begins with lying on the floor and pretending you are practicing a few strokes. In the water, we want at least three full strokes to get in front of the foam wave. Then we put our hands in a man’s push up position next to the chest. We rest here for a second. Because beginners tend to go right to the push upped position, I often have them stop in this position and count to four.

Then, when we push up we follow at the same time with putting our rear foot under our butt flat on the floor. We have to stand on this foot. If you can’t get it under your butt flat to stand, you are not flexible enough. Then as we stand, we lift our hands and bring the other foot forward to place it in front of our body.

Our feet should be shoulder width (3′) apart. Our hips and shoulders should be squared to the front with hands in front so we can see them. Our weight should be equal on both legs. Our knees need to be flexed, not locked straight. Once up in the water, we need to be able to move with the board.

Building Stamina

Aerobic fitness enables longer surf sessions. If we are fit to exert and our body recovers quickly, we can practice longer. Aerobic fitness takes time. If you have been sedentary, you can start with walking and progress to jogging. Biking, swimming, hiking, and treadmills can all be great tools to improving oxygen up take.

Theses preparations will greatly improve your performance. The process can be continued in between sessions. The more practice, the better the execution. When you can’t visit the water or if you are a week end warrior, these quick practices will keep you ready.

For more articles and books see the Home Page

The Perfect Start to Lose Weight and Get Fit

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

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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 Practicing Surf Basics Before You Go 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.

Most beginners say surfing is more tiring than they expected. It does work muscles other sports might not emphasize. Surfing is certainly about the paddling. The pop up is a contortion no one but gymnasts may take to easily. People who are light have a better power to weight ratio.

Getting Fit for Surfing

The three elements of strength, flexibility, and stamina can be achieved with good routines and practices. The easiest path is to begin some basic exercises. Pushups, burpies, squats, and deadlifts supply the most fundamental results for strength and flexibility. Each supports the surfing pop up. The pushups promote upper body strength for the pop. The burpies similate the motion of lying flat on the board to rising to a stance. The squats and dead lifts create flexibility in the hamstrings, buttocks, and lower back.

Pushups can be started with trying to reach your capacity even if its only 5 push ups. Do three sets every other day to allow the muscles to rest and the ability to start increasing the numbers. A simple amount of burpies such as 10 to 20 is adequate to develop the pop up motion.

Flexibility is a major obstacle for sedentary people and often for people who exercise without stretching. Loosening the hamstrings, buttocks, and lower back is not just a matter of bending over and touching your toes. You should, however, be able to put your palms flat on the floor. Sitting on the floor with legs spread and trying to touch your toes is an indication of your flexibility. Work towards putting your nose on the floor between your legs. You will feel your hamstrings.

Deadlifts and squats can be started without weights. Drop the squat into a chair position with the butt parallel to the floor. Be careful with both not to strain your lower back. Watch some YouTube videos on proper form. When possible, begin adding a little weight to both. Start with a barbell plate, dumbbell, or something around the house.

After 3 weeks, you will notice an improvement in your pop up. You should be practicing your pop up to develop the fluidity and specific muscles for its execution. If you continue, you will begin to spring to your feet very easily. This makes surf progress more likely.

The final step is developing aerobic capacity. Begin easy with walking, jogging, biking, swimming, or treadmills. Increase slowly. Then add intervals which increase intensity with more speed. Then rest. Increase intensity by going faster and longer. Increase intensity with less rest between intervals. This improves your ability to exert effort and recover quickly.

Now you will really have fun in the water.

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 Basic Exercises for Surfing Improvement 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.

What is it about surfing that elicits these two comments? Surfing is extreme aerobic. Paddling is like swimming sprinting. In an hour, if a surfer catches 30 waves, they have sprinted three times in addition to attempting pop ups and walking back out through the waves. Secondly, there is a sequence that has to be executed and most beginners try to improvise after they have heard the correct procedure.

Losing Weight and Getting Fit

The best combination for most people to getting surf fit is losing weight, getting stronger, gaining flexibility, and building cardiovascular strength. It is a lot. Many beginners who are not surfing fit say let’s do it again next week. I tell them they won’t be ready in a week. It would take at least three weeks of working a program every day to make an impact in three weeks.

The beginner needs a strategy for losing weight, getting stronger, getting flexible, and building cardio. A three week program can have an impact on each of these areas, but it does take longer to reach great results. After three weeks, a beginner should be ready for a second lesson. The most difficult steps for the long term are losing a substantial amount of weight and building cardio. Both can take months. Both should become a lifestyle.

Four steps can have an immediate impact on losing weight. Losing weight is about calorie restriction, but it is also about getting the body to burn or release all the bad fat it has encapsulated. Yes, we want to train the body to burn fat for fuel. Three good ways to do this are restrict calories below current consumption. Cut sugar (carbohydrates). Create fasting windows called intermittent fasting. Do aerobics to get the body to use fat for fuel.

Build strength and flexibility. Both can occur in a reasonable period of time over what your current condition might be. Begin a push up program. You might have to start with one. Do it every day. Try to add one or two as you go. Upper body strength is crucial for lifting the body off the surfboard so a foot can be placed under the butt in the pop up. This move can be difficult until the beginner has also lost weight and built flexibility.

Build flexibility most efficiently with two exercises. Squats and deadlifts build strength in the legs and core. They also create flexibility in the hamstrings, buttocks and lower back. They can be executed without weights. After a while, try to add five pounds and then more. I used to use 100 pounds in the gym, but now I use a 35 pound barbell plate.

Start an aerobic program. Aerobics build oxygen uptake. It will also cause the muscles to start absorbing and storing more glucose. The glucose is fuel for exertion. The muscles have to exert and recover. More glucose will help the muscles last longer in exercise. Better oxygen uptake will allow for recovery from exertion. Get moving anyway possible and then try to add intervals which raise the heart beat.

This is a simple program that will take planning, discipline, will power, and some of your time. If your goal isn’t worth it, don’t do it. If you want a new lifestyle that includes fitness, health, longevity, and fun, it is a good start.

For more articles and books see the Home Page

See lifestyle articles and books at Happiness and Work Life Balance. com

Read my newest 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 Losing Weight and Getting Fit to Surf 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.

Starting is a big move. What exercisers find is that the beginning is always the toughest. It is the time when too many people quit after one try. The second danger is relapse. Personal trainers know that after a year of discipline, many people decide they are tired of their routine and go back to their former habits of being sedentary.

How to Start a Fitness Program

There are two basic exercise groups to begin and maintain fitness. We need to move. We need to build muscle. Movement activates lots of important systems and processes for which our body was designed. When we exercise, the body rids itself of inflammation and restores muscles with revitalizing fluids. Movement supports the cardiovascular system, and therefore the heart and brain.

Building muscle counteracts the process of aerobics feeding on muscle for fuel and increases the glucose absorption of muscles. Muscles soak up the glucose produced from the carbohydrates we consume and over time allow greater endurance as well as keeping glucose from by passing the muscle to fat. Most people would engage in moderate muscle exercise programs (weights) to build glucose absorption and improve muscle performance

The first step is to get moving. If necessary, start with ten minutes of walking a day. Gradually try to build it to 30 minutes five days a week and then to an hour. Biking, swimming and treadmills can be the same. Start easy and gradually build. In the process, the body will start building the capillary system to improve circulation. The muscles will start absorbing more glucose to build stamina. The body will learn how to utilize fat as fuel.

Advancing the Fitness Program

The second step is to start doing some type of floor or weight exercises. A personal trainer would have new clients start with floor exercises to build form and balance. YouTube has lots of videos. Great exercises are squats, deadlifts, and pushups. These three exercises test the biggest muscle groups. If you are going to build muscle and lose weight, you want to work with the biggest muscle groups first. Do one or all of these everyday. At low weight and lots of reps, the muscles don’t need much recovery time.

The next step for aerobics is to start running. There are three phases of running after a successful walking program. The first phase is moving so conversation is possible. The intensity of movement is measured by how difficult it is to talk while exercising. As one adds speed and endurance, conversation becomes more difficult.

The advanced aerobic programs add intervals. Intervals increase the speed for short bursts. Intensity is added by going faster and longer and reducing the rest between intervals. Olympic athletes train with this basic concept. The beginner is exercising where they can still converse. The competitive athlete is exerting 95% of capacity to the point they are anaerobic (without oxygen).

The advancing weight lifter is increasing weight and reducing repetitions. The beginner starts with lifting 40% to 60% of one lift capacity for 25 reps and 3 sets. The intermediate is lifting 60% to 80% of capacity in 12-16 reps and three sets. The advanced lifter is lifting 80% to 95% of one lift capacity in 5-8 reps and three sets.

Start slow and have long term ambitions. Maybe set a feat that would test your progress like a 10K run, biking 50 miles, or climbing a neighborhood mountain. Set exercise goals and set accomplishment goals such as completing a longer walk, run, swim, or bike ride. Balance nutrition to the exercise and don’t over eat as a rationalization of your good work.

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.

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 How to Start a Fitness Program 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.

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.

Surfers who can’t make to the water frequently or who need improvement with strength and movement can gain with cross training. Surfers need strength, stamina, flexibility, and cardiovascular fitness. A wide variety of exercises can assist in each area.

Some Cross Training for Surf Fitness

Strength is important for pushing off the board and getting a foot under the body to stand up. Advanced surfers need strength to improve carving. Upper body strength is easily improved with push ups. Lower body leg strength is assisted with squats and dead lifts. Beginners can start without weights on these two exercises and with correct form add weights as they progress.

Flexibility is greatly increased with squats and dead lifts. They strengthen the hamstrings, buttocks, and lower back. Touching ones toes is a way to test flexibility but it is not enough for surfing. These exercises will also improve core strength. Core strength is needed for the pop up and advanced surfers need it for carves, maneuvers, and tricks.

Cardiovascular fitness is needed for paddling. Paddling is like swimming and not many people can jump in the pool and swim for an hour. The upper body strength helps stamina when the carbs have run low, but paddling is like intervals. After each exertion there has to be recovery. Cardio with interval training is most helpful. Swimming can be improved through 10 foot sprints. Running can be improved with short bursts of speed. Biking can be the same.

Everything doesn’t have to be done on the same day, but a routine where each is engaged in a week is important. An hour a day of cardio is great for health and fitness but a half hour will work. Practicing pop ups in the living room each day will improve surf muscles and timing. You will notice improvement to your surfing over time.

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 Cross Training Fitness for Surfing 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.

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.

Surfing is a full body sport. It requires strength and flexibility, but also stamina. Consider working out for a triathlon. There is there is the running, biking, and swimming. Most triathletes have a strong weight program because the muscle strength is needed when the carbohydrates are gone.

Getting Surfing Fit

Surfing requires paddling for catching waves and as one progresses paddling to paddle back out to line up. The surf body has to be strong and smooth moving to get from lying down on the surfboard to standing up. The process in the water is more difficult than on land, but practicing on land is useful.

Landing on the surfboard in the right stance is the completion of the pop up move. Joints and muscles must all work together to get body up smoothly and balanced. Whereas I had always known gymnastics to be great training, I recently found a jiu jitsu student was very smooth and agile.

I must add that body weight is important. Lean bodies are easiest for the muscular and joint systems to function smoothly. Body Mass Index weight of “23” are a most perfect weight. See Body Mass Calculator for your Index number. Mine is 23.6 and is adequate because I have upper body strength and flexibility, but I would still like to be lighter.

Overweight begins at 25 and obese begins at 30. Most of the obese students are never able to stand up on the surf board. For example, I had a young woman who was 5’3′ and 170 pounds. She is 30.1 on the BMI. She was never able to stand up. An obese person can’t usually get their back foot under their butt and then cannot lift their weight on it to stand up.

Losing weight and building strength are the perfect combination for getting surf fit.

Some Exercises to Include in Fitness Program

Flexibility is the primary issued most new surfers face. I have to stay flexible or I can’t pop up even after a lifetime of surfing. I do burpies every morning to help in the pop up motion. Then I do squats and deadlifts to maintain lower body strength, core strength, and flexibility in my hamstrings, buttocks, and lower back. I use weights, but you can do well without weights.

The final piece is push ups. Bench presses would be the same. Cable pulls are the same idea. I like cable pulls facing toward and then away from holder to build paddling strength as well as the ability to get my upper body off the surfboard. In the advanced pop up, the surfer pushes his body up off the board as he brings his feet under his chest. This is the pop. Pushups are great for this motion.

Stamina is best built by paddling, but one needs to paddle three times a week to stay at peak. Most people can’t get to the water that often, so any aerobics helps build cardiovascular strength and recovery. Paddling is like an interval. Swimmers should sprint 10′ feet in their routines to assimilate this action.

One can work on everything and it doesn’t have to be at the same time. There can be days for each routine and then a daily focus on energy balancing which means weight control. I like to eat on a restricted diet and a limited window of consumption. This is a routine weight lifters often incorporate to lose weight. All calories consumed within a 6 to 12 hour window. The longer the digestive system rests, the better the body can burn the calories. (Check with your doctor before you begin this routine. May not be suggested for diabetics.)

Give yourself time to progress. Surfing and fitness are slow progress endeavors that require patience, but persistence.

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 Cross Training for Surfing Fitness appeared first on Get Fit to Surf.

Surfing is a full body sport. It requires strength, flexibility, and stamina. There is a power to weight ratio that says a person must be able to lift their weight off the surfboard. More than strength, this requires flexible muscles and joints. There is an obvious advantage to losing weight while getting stronger and a new surfer will notice improvement as both progress.

The Program for Getting Surf Fit

Losing weight is a practice that can begin immediately. Start eliminating bad foods and addictions. Sugar is the number one culprit and carbohydrates are a main source of sugar. The problem with carbohydrates that are converted to glucose (sugar) and straight sugar is that the body can only use so much and then it is transported to fat.

The body that doesn’t exercise loses the glucose receptors in the muscles so that glucose passes the muscle storage capacity and is transported directly to fat. As one starts to exercise and build muscle, the glucose is absorbed and consumed as fuel. Better than that, when exercise is extended past 20 minutes the body will start to seek fat reserves for more fuel.

Building strength in the upper body, core, and lower body are all important for surfing. A few exercises that build strength and flexibility are burpies, squats, deadlifts, and push ups. These four exercises can bring great progress to the surfing pop up. Deadlifts and squat can begin without weights and then weights can be added when form is perfect.

Stamina is an aerobic process. One can begin with walking and increase endurance from walking ten minutes a day to an hour a day. Biking, swimming, hiking, and treadmills all improve stamina. Stamina is important because surfing is a lot of effort and one needs energy for fast paddling and immediate recovery from that effort. More stamina means more practice time in the water.

Combining everything even if only a few things a day can start making a difference. It will hopefully become a lifetime habit and fitness can become a good addiction. Good health follows. Surfing fun follows both.

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 Overweight People Learn to Surf appeared first on Get Fit to Surf.