l have just been out of the water too long and have put on a small amount of extra weight like 15-20 lbs over the last 4 yearsand wanna get back into shape and into the water.

Running would make you have more stamina. Best diet of grains and meat, without the fat. Lots of vegetables.

Getting into the water will get you in shape. You can just swim if your not ready to surf. You will need cardio endurance and strong abs to surf, so run and do crunches if you do not want to or can not get into water right now.

Community pools, neighbors, or schools would be a good start.
My oldest son was on the varsity team in high school, and whenever he slipped out of shape, he would watch his eating habits, sleep, etc.
Good luck. Wish you the best.

I've been there myself, mate. Moved to London 2 years ago, so l only get to surf like every 6 months or so when l go on holiday somewhere.

First time l went to Morocco was after 6 months out of the water & drinking beer in London pubs & eating junk - Yeah - l feel ur pain. Man did l strugggle.

Now when l have a surf trip planned, l start swimming 2 or 3 times a week for 6 weeks beforehand & it helps sooooooo much. l just do a 1000meter freestyle swim against the clock, so l am always pushing myself. l could not swim 1km of freestyle at first, so l just built up to it over a couple of weeks 5x 100m with a break in between, then 3x200m then 4x 200m, then 2x400m, then 750m in one go, & then 1000m! It took me about 27min to swim the 1km the first time, but now l can do it in 18.5min & l feel stronger in the water than when l lived in Oz & surfed every week. Even if l stop for 3 months, l can still jump back in the pool & do it in under 20min, so it seems to have a lasting effect, but that is probably technique, more than fitness, but still..

Diet-wise, just eat a balanced diet, but try not to have too many carbs in the evening (ie bread, rice, pasta) - make dinner just meat & veg & not a massive size, just medium. Have carbs for lunch instead. l find when l do that in combination with laying off the alchohol, l feel slimmer around the guts in a matter of a week or 2

Start walking about 2 miles a day (12 a week); the beach is an especially good place to run/walk (if u have a walkable stretch) or boardwalk & stay on the firm sand, very good cardio.

Eat grains, nuts, fruits, vegetables, fish, small portions of pasta or lean meat. See if u can limit starches & sodium & avoid eating late at night. And try to stay under 2,000 calories a day, until u reach ur desired weight. Drinking a glass of water before meals may lessen ur appetite as well.

Also consider a meal replacement supplement such as Spirutien, available at most local health food stores, 1-2 times a day.

Since surfing is a water sport swimming is by the far most effective training tool for fitness. Exercises such as pilates, balance balls, Indo Board, yoga, etc will help u get ur core strong again & work on ur balance.

Go to surfline & look in the who Knows section under Health l think. There r some great swim training routines there. You could also join a gym & have the trainer give u some tips or just go out & get some DVDs such as the Yoga for Surfers series or Surfitness.

Just go surf. That will get you into shape for surfing.