How to Shape Up Your Physique

By Steve Silverman

Improving your overall conditioning and your physique can be a significant benefit to any golfer. Yes, it is possible to complete an 18-hole round of golf when you are overweight and out of shape, but in order to truly enjoy it and get the most out of your round, you should try to get in good condition. Not only will you feel better, but you will also play better since you won't have to lug around extra weight any longer.


Difficulty: Moderate
Step 1
See your doctor before beginning a new exercise program and weight-loss regimen. This is especially true if you are over 35 and have had any health problems in the past 24 months. This will give you the peace of mind to know that you can engage in an exercise program and get the most out of it that you can.
Step 2
Start off with weight training. You want to build muscle and strength in order to help your golf game and look and feel better. One of the best places to start is with the bench press. If you do this with free weights, you will need a partner who can spot you. But you can also do it on a weight machine like Nautilus. Start off with about 90 pounds. Put the weight at shoulder height and press it up by extending and locking your elbows. Bring it down to the original position. Do this 10 times. By gaining strength, you will hit your shots much further without having to swing harder.
Step 3
Do sit-ups while sitting on an exercise ball. This will build core strength and is far more effective than sit-ups done on the floor. Sit on an exercise ball and find your balance point. Put your hands down at your sides and lean back as far as you can while maintaining your balance on the ball. Lift your head and neck about 14 to 18 inches. Return to the original position and repeat the sit-up 20 times. Take a one-minute break and do another set. This exercise will help you make your hip turn in your golf swing crisper and smoother
Step 4
Start running in order to cut the fat off your body and improve your physique. You can start off by walking or combining walking and running, but you need to do at least 20 to 30 minutes of cardiovascular exercise in order to get the most out of it. You can do this in your neighborhood or go to the local high school or college and run on the track. If you decide to run, start off by jogging about 1.5 miles. You should be able to increase your distance to three miles after running for two months.
Step 5
Start taking steps to improve your diet. Eat as many fruits and vegetables as you can. Eliminate starches and carbohydrates. Substitute chicken and fish for red meats whenever possible. Give your body a chance to burn fuel efficiently and you will have a better chance of gaining the physique you want in a relatively short period of time.

About The Author

Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.

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