Golf fitness – Do not become a Statistic

 Golf fitness -Do not become a Statistic

Make 2017 The New Year, The New You

Golf fitness and weight loss aren’t usually discussed together, let’s change that.

Current statistics, from The Department for Disease Control and Prevention, reveal that 64 percent of the adult population falls within some definition of obesity, from simple overweight to morbid obesity. This means less than half of the American adult population is a healthy weight!    You already know the serious health threats caused by being overweight.

The real message today is there are more overweight golfers on the course than fit ones.  Today, let’s focus on getting you ready to play golf easier and better.  If you get fitter, thinner and healthier, as a result, then you’ll just have to live (longer) with it.   Let’s examine WHY.

Golf is a sport where, like any athletic activity, excess weight can have serious side effects on your game.

Extra poundage:

  • Increases swing difficulty
  • Reduces strength and power
  • Reduces rotational flexibility
  • Affects joints
  • Reduces your energy level

Knowing this, what golfer in his right mind wouldn’t want to lose some weight and improve his game? As a matter of fact, golfers are the most fanatical about their sport. Many will pay thousands of dollars to belong to prestigious country club. Many more will spend hundreds of dollars during the golf season on balls that they will eventually lose. But the average golfer won’t spend ten cents or ten minutes on the biggest asset to his game, his body. I could not imagine spending $2500 on a set of clubs and having to swing with a $2 dollar body.    So the New Year is here and the non-stop, go-go-go roller coaster of the holidays is over. It’s time to get back on track.
Personally, I’ve seen golfers of all shapes, sizes and ages lose the weight and dramatically transform their bodies and their game. And it did not take years to accomplish.

How do you get started? Any fitness program has three major components: strength/flexibility training, cardiovascular training and a nutrition regimen.  For Your new year, you should have these same components.

Cardiovascular activity

Basically anything counts, as long as it’s done at a moderate or vigorous intensity for at least 10 to 30 minutes at a time. Pick physical activities you enjoy and that match your physical level and abilities.  Not sure where to start?  Start a walking program.

  • Does not require special training or equipment
  • Can be done year-round
  • Works the muscles of the legs, pelvis and lower trunk. (Stronger legs=longer drives)
  • Any amount of walking, at any pace, expends energy and has the potential for long term weight control as a result.
  • You can start today!


Proper nutrition      



Most important is to follow a nutritious eating plan.   You can walk till you drop, or workout until your arms fall off, but if you are drinking beer and eating pizza it is not going to work. To lose and maintain weight though means adhering to a few suggestions:

  • Portion control- Make sure the portion of protein you eat will fit in the left hand. And the amount of carbohydrates you eat will fit in your right hand.
  • Spread your food intake over 5 to 6 small meals a day.
  • Eliminate all junk food, save the money for green fees
  • Aim to eat protein at every meal
  • Focus on consuming complex carbohydrates at each meal
  • Dinner time: eliminate complex carbohydrates and eat protein along with green vegetables.
Your Weekly Action Plan
Play GolfWeight training30 minute brisk walk

Long Game

Weight training

Short Game

30 minute brisk walk

Long Game

Weight training

Short Game

Play Golf
Meal # 1   A handful of protein along with a handful of complex carbohydrates

Meal # 2   A ½ handful of protein along with a ½ handful of complex carbohydrates

Meal # 3   A handful of protein along with a handful of complex carbohydrates

Meal # 4    A ½ handful of protein along with a ½ handful of complex carbohydrates

Meal # 5   A handful of protein along with two handfuls of fibrous vegetables.


Golf fitness Do not become a Statistic

You do not have to let being overweight affect your life and your fun.  If you keep doing what you’re doing, you’ll keep getting what you get.   The sooner you start, the sooner you’ll lose the weight, feel better, and reduce the unknown health risks. You will see results in life and on the course and play injury – pain free golf.

The New Year – The New You!

Do not become a Statistic!

Healthy Body = Healthy Game!

Chris Ownbey is the owner of “The Institute for Golf Fitness” and the

Director of Golf Fitness for Golf Center at the Highlands golf Academy in Carrollton Texas.

For more information on “Golf Fit over 50 program”


Or call 214-457-9684


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