Shred The Fat

HEALTH & FITNESS
Shred The Fat

Don’t be fooled, big blokes can surf and Jimbo Pellegrine is one of those surfers proving that XXL surfers can still lay it down, and better than most guys in the lineup. Although, he maybe an outlier of blokes this size that can still get tubed and put it on rail, carrying excess fat is not good for your overall health and fitness for the long-term.

Watch Jimbo here: Jimbo Pellegrine Surfing

Is Excess Fat Holding Your Back

During your younger years, this might not have significantly impacted your surfing development and overall health and fitness. Nonetheless, as you age and your metabolism slows, combined with reduced emphasis on maintaining a healthy, balanced diet and burning calories, you may find that weight begins to accumulate.

Excess body fat can have various negative impacts on a surfer, affecting their surfing ability and overall health and fitness. Let's look at potential impacts:

1. Performance:

• Buoyancy and Maneuverability: Excess body fat can reduce buoyancy, making it harder for surfers to paddle and catch waves. It may also affect the board's responsiveness and maneuverability. You may notice that the volume of your board may not be adequate anymore. Loose the extra fat, don’t get a fatter board!

• Endurance: Carrying excess weight can decrease endurance, limiting the time a surfer can spend in the water and impacting their ability to catch and ride waves to the best of their ability. Don’t just train into the lead up to surf trips, maintain peak performance and be ready for when the surf is on to make the most out of the conditions.

2. Surfing Technique:

• Balance: Maintaining balance on a surfboard is crucial. Excess body fat can alter the body's center of gravity, making it more challenging for surfers to stay balanced and execute maneuvers. If a wave throws up the perfect section and you bog the rail and blow it because you too cuddly chances are your going to be pretty pissed!

• Flexibility: Extra weight can reduce flexibility, hindering a surfer's ability to perform agile movements necessary for various maneuvers and turns. If you cant touch your toes because your gut has been in the way for some time chances are you’ve lost some flexibly. Loose the gut and be like bamboo, strong & flexible!

3. Health and Fitness:

• Cardiovascular Health: Excess body fat is often associated with cardiovascular issues. Surfing is an aerobic activity, and poor cardiovascular health can limit a surfer's endurance and overall performance. Getting a few sets on the head can be really taxing and can set back your wave count if your aerobic fitness is poor. From there its a flow on effect to paddling for waves and missing them because your gassed!

• Joint Health: Carrying extra weight can place additional stress on joints, leading to increased wear and tear. Surfing involves dynamic movements that may exacerbate joint issues. If you’ve got bad knee’s the last thing they need is extra weight bearing down on those joints. Your knees are pretty integral to surfing. Look after your knees unless you want to ride a lid!

4. Overall Well-being:

• General Health: Excess body fat is associated with various health issues, including diabetes, hypertension, and metabolic disorders. These can compromise a surfer's overall well-being and potentially limit their ability to enjoy the sport over the long term. You owe it to yourself to spend time doing the things your passionate about well into your old age. You’ll be better for it and a better person to be around when your still pursuing the things you love doing.

What Can You Do?

Losing excess fat involves a combination of a healthy diet, regular exercise, and lifestyle changes. For a surfer looking to reduce body fat, here are some basic principles to follow:

1. Balanced Diet:

• Caloric Deficit: Create a caloric deficit by consuming fewer calories than your body expends. This is crucial for weight loss. However, maintain a balance to ensure you still have enough energy for surfing and other activities. If you really want to dial this in grab yourself an Apple watch to track calories burnt and monitor your calorie intake. Click the following link on how to use your Apple watch to track calories. The workout mode even has a surfing option! How To Use Your Apple Watch For Calories Burnt. If you looking to monitor your calorie intake the MyFitnessPal app is helpful to get the breakdown of different foods and drinks

• Nutrient-Rich Foods: Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods provide essential nutrients and support overall health.

• Hydration: Stay hydrated, especially given the physical demands of surfing. Water is essential for metabolism and can help control appetite. Have you heard of Hydrogen enriched water? Check out these water bottles: HYDROGEN HEALTH.

2. Regular Exercise:

• Cardiovascular Exercise: Incorporate aerobic exercises like running, cycling, or swimming to boost calorie burning and improve cardiovascular health.

• Surfing: Regular surf sessions are excellent for burning calories and improving overall fitness. Include a variety of waves and conditions to challenge yourself. When the surfs flat, hit the gym!

• Strength Training: Include resistance training to build lean muscle mass. Muscles burn more calories at rest and contribute to overall strength and stability, important for surfing.

3. High-Intensity Interval Training (HIIT):

• HIIT Workouts: Incorporate high-intensity interval training to increase calorie burn both during and after exercise. Short bursts of intense effort followed by rest or lower-intensity periods can be effective.

• Surf-Specific Exercises: Include exercises that mimic the movements of surfing, such as paddling drills, pop-ups, and balance exercises. YouTube is your friend here.

4. Consistency and Patience:

• Long-Term Approach: Understand that sustainable fat loss takes time. Aim for gradual and consistent progress rather than quick fixes.

• Lifestyle Changes: Adopt healthy lifestyle habits that support your fitness goals. This includes getting enough sleep, managing stress, and avoiding excessive alcohol consumption.

5. Consultation with Professionals:

• Nutritionist or Dietitian: Seek guidance from a nutritionist or dietitian to create a personalized and sustainable meal plan that aligns with your surfing and fitness goals.

• Fitness Trainer: Consider working with a fitness trainer, especially one familiar with surfing-specific training, to develop a well-rounded exercise routine.

6. Mindful Eating:

• Portion Control: Be mindful of portion sizes. Avoid overeating, and pay attention to hunger and fullness cues.

• Think about what your putting in your mouth. Stop eating crap!

7. Monitoring Progress:

• Track Metrics: Monitor your progress using metrics like body weight, body measurements, or changes in surfing performance. Adjust your approach if needed. Remember losing fat is good but not if your losing muscle too. You can’t just jump on the scales and celebrate if that number is getting smaller. Lose the fat, but also put on lean muscle. You can track this with a 360 body scan such as this: Evolt. Download the App and find a location to get your body scan.

• Celebrate Achievements: Acknowledge and celebrate milestones along the way to maintain motivation and a positive mindset. Small wins each day!

Remember, individual responses to diet and exercise can vary, and it's crucial to find an approach that works for your body and lifestyle. Always consult with healthcare and fitness professionals before making significant changes to your diet or exercise routine, especially if you have any pre-existing health conditions.