From 80 to 72 kilos. An update from a year of inactivity.

I'm back. and I'm here to stay. I actually opted to get back to my blog because I really like my routine now. I'm able to get exercise everyday as well as learn more information about the proper way of doing specific exercises for my sessions.

I got to go back to boxing also and I'm so excited because I was given a new equipment for really looking more into my performance. My brand new watch with HRM monitor which I'm very happy to have. I'll tell you how it was able to show me how I really perform during my boxing sessions. Shocking news for me, totally blew my mind away.

Since I'm back, and I'm back for good, it's time for a recap.

Age: 23 years old

Height: 5 feet 10 inches

Weight: 80 kilos/ 176 pounds

Fat %: Still unknown. Last update, 15% (WHOAH!)

Diet:

-added more vegetables to my diet

-successfully avoiding sweets (candies, cakes, sundaes, ice creams)

-having difficulty shunning away from sodas (uh oh)

-still eat atleast a cup of rice or 3 cups maximum

-able to drink water (more than 8 glasses per day)

-still eats junk food from time to time

-haven't eaten fast food for a month already

Activity: Moderate physical activity

-boxing 1-2 times a week

-weight lifting for 1-2 times a week

-running for 30 minutes 1-2 times a week

At present, this routine, in my opinion, if I stick to it will actually produce modest results. But if I become gazelle intense, I can actually increase my physical activity and be able to focus more on my diet, the right food choices for my diet.

That's an update for now and I'll make sure to update you every week. Today is a Tuesday, and I'll be going to the gym to continue my routine (one i've been following for a month now).

A New Habit is Born!

It's official! I definitely formed a new habit/ routine already and I'm very excited about it.

What could it be?

Well, I did mention about how I've fallen in love with jumping rope (and a little bit for the Roach). I also told you about how I just get fired up with the medicine ball exercises that I do every night (it started again last Wednesday).

But then I thought, why not combine them? I wasn't afraid of the routine being twice as hard (I've done much more during training at Red Gloves Boxing Gym. So I tried it this morning, and heck, it was really hard and definitely worth the pain.

It was worth all the sweat just so a new routine would be born and a new tool for me to use to attain my 72 kilogram goal.

Routine:

5 minute jump rope

(alternate with knee high, regular jump, one foot at a time with moderate speed)

10 push ups

(If I do more, I won't last 3 round of this routine, I think)

1 set of medicine ball exercises

15 mountain climbers and 15 squat thrusts

5 minute jump rope

(just do regular jumps, one foot at a time with moderate to slower speed)

Be sure to prepare a towel, because after 3 rounds of that, you'll know what I mean.

Btw, I do this every night. I still stick to the basic reps because frankly, I still tire easily.

In all things, persevere,

Anthony Verrick Dones

It doesn't happen OVERNIGHT!

Training today was FUN and extremely painful! I'm happy that I got to get back to working out again. I saw myself in the mirror yesterday and was amazed at how fat I got.

Getting fat does not happen overnight. Take not of that. It's an accumulated effort from your eating habits.

This applies to getting smarter, skilled and knowledgeable, heck, even becoming a superstar!

I'm very happy for them one-time big time hits! I will become of them too, I know it!

But for other things, especially your health, it ain't the same.

You have to work on keeping yourself healthy, mind and body and pocket.

So I've accepted it once again, if I wanted to reach my goal and keep it that way for 2011, I'd have to work on it.

Wait. No.

I'll enjoy the time I'll spend to get to that goal. Hours logged in training. Pain. Making faces. Crying like a baby. It's all worth it, because I'll get what I want. I know I did what had to be done and even more.

And that extra PUSH makes all the difference.

I looked at myself in the mirror and saw something that made me really happy. Sure, if you see me now, you'd be like, Wow! It's your summer vacation already? On this note, I'm not talking about me having the perfect beach body. It's more of being a perfect bum.

But that's not I saw, and mind you, we have different perspectives.

I saw a person who has experienced the pain of training, who knows the consequences of his actions and someone who knows exactly what he must do. But I can't do it without a team, mentors and fans (that's right!).

Getting fat, getting sexy, getting smart, getting to whatever you want or don't want to be.

It's an accumulation of events/choices/situations you can control. So do your part, just like how I do mine (aside from the large serving of spaghetti I had after a 3 hour workout).

What gives right? Well, I cut myself some more slack, and allow for some room for backslides. But more on that on my next post.

Till then, just remember, getting fit and healthy doesn't happen overnight!

In all things, persevere,

Anthony Verrick Dones

Jumping Rope!

Another post about my very enticing dinners and post WORK adventures. Prepared by the best parents a son could ever ask for. (Saying it a hundred times wouldn't suffice to show how grateful I am).

I was able to eat two healthy portions of chopsuey and fried chicken. I'm really getting used to the habit of drinking water (2 glasses) before eating. I tend to eat less (subjective) and get full faster. I've also learned to slow down whenever I eat. Call it simple, but counting to 10 every spoonful really seems like a long time, but it does the trick.

After that tasty dinner, time to do some more paper work and when it's safe for me to work out, BOOM!

I can't think of a better time for me to workout than after a full day schedule at the clinic and a healthy dinner.

Menu for tonight, jump rope and stretching. Lots of stretching.

In all things, persevere,

Anthony Verrick Dones

What's for Dinner?

I was starting to doubt myself about my CURRENT WEIGHT (a whopping 85 kilos) and if I'll ever achieve my goal again, which is 72 kilos. At present, I eat an average of 2 cups of rice per meal, with Mountain Dew (my favorite) or Sparkle (only because of the subtle resemblance of taste and color), and the very smart choices of viands for each meal (1/2 of each, bicol express and tapa, from the amazing Parduch!).

Not to mention my "i don't feel like working out" moments, especially boxing sessions. BOXING!?! Me don't want boxing? No, that is not true. I'm just morphing into an entirely new version of a slob, and I hate it. But i can't get off my butt and do something about it.

So for tonight, I did.
Did what?
Did something about it.

Small victories are very important. That's what great people say. That great success comes from an accumulated number of small victories.

So I helped my father cook up tuna with cabbage, coupled with boiled eggs. That took 20 mins to cook (for the boiled egg) and a few minutes for the tuna veggie.

I ate it all up for about 2 minutes. And after that couple of minutes, I felt a feeling of victory, a small one but it will definitely build up.

I'll even throw in a small fist pump to commemorate the wonderful event that took place tonight.

In all things, persevere,
(and I kid you not)

Anthony Verrick Dones

Enemy and Victor for the Day- Kinulob na ITIK!

Don't even get me started for today. Doing great, busy with very important stuff. But then again.

Zero exercise. Humongous gain in pounds.

Who would've known that duck tasted so good. And it was such as blessing to be able to enjoy that dish, Kinulob na Itik. Even though it truly is a treat, the main dish was coupled with Pinapaitan, 2 cups of rice and COKE. Believe, I am a big fan of coke, just not a big fan of how it can totally turn your diet right back around (and that's just one bottle).

Dinner time, I had the chance to redeem myself, but to no avail.

We had Ginataang Papaya (I am a big fan of anything "ginataan"), plus fish (score!).

I had it all planned, eat lots of the main dish, finish one whole fish and ignore the rice completely.

Mission Accomplished!

But there was still the lost battle with the Mighty Duck and his sidekick, Coca Cola!

I can safely say, like what Adam usually says (when the heck are his shows again?)

Man VS Food! for today, Man lost, and Food, the Mighty Duck, the Victor!

An Everyday Battle

To make the statement more accurate,

for me,

It's an every MEAL battle.

For today,

Breakfast- I had fried rice (translates to Sinangag- includes "bahaw", egg, garlic, hamon in olive oil), plus my favorite breakfast viand- Bistek Tagalog!

Lunch- Mac and cheese (courtesy of a parent), No water intake for 9 hours of speech therapy sessions (Oh man!)

Dinner- Salad (Italian dressing), Fried Tofu (yes, fried!!!), Tilapia (fresh water fish) and good ol' water.

So another day is done. That's just for the meals. What about the exercise? sleep?

In all things, persevere,

Anthony Verrick Dones

Another Year-the SAME GOAL!

While I'm making this post, I can't help but laugh and rejoice but at the same time, feel a bit down. But on a lighter note, it's hilarious! Last year, I achieved my goal but wasn't able to post anything about it, and then, poof! It just passed me, or in more truthful words, I gained the weight back.

But it's 2011! A brand new year! So, yes, the festivities are all done, eating, drinking, more eating has passed. We all go back to our usual diet, unless your diet is similar to the one you adapted during the holidays.

As it is, in my case.

Right now.

Yet again, start the struggles of eating less than my jaw muscles are used to. Minimizing the elastic limit of my stomach being challenged by the amount of food I am able to intake.

But the whole essence of setting goal is carefully providing action steps to achieve it so I will lay down my action steps to attain my goal of 72 kilograms anytime soon. I'll include the time frame too. Venn diagram, anyone?

Goal: 72 Kilograms

(present: 80 Kilograms- yes, just like when I started this blog! haha)

Action Steps:

>Boxing

>Jogging

>Weight Lifting

>Boxer's Diet (50-30-20 ratios)

Action steps include winning the smaller inner battles. The goal is to definitely to lose weight, properly, until the desired weight (and optimal and ideal weight for my height, build and age).

It also includes developing and maintaining the correct habits in order to succeed.

This recipe might not just concern weight control and losing weight but I'll just apply it here also.

So the goal is still reaching 72 kilograms. I'm familiar with this road, I remember the hardships well. I have vivid memories of dinners with fish and veggies, going to sleep after eating only a banana, jogging early in the morning thinking why the heck I was up at that time, punching away at the mitts with every ounce of energy left in me.

I am familiar with this road.

It's not a road laid with flowers and the joyous songs of birds.

It can be bumpy, extremely hot and definitely treacherous.

It's not all hardships because you earn your share of small victories.

It is in these small victories that you ultimately achieve your goal.

So here I am again, at the starting line. And I see myself not wavering again or going around the same route over and over.

I see myself, winning my greatest victory (physically).

S.tarting boxing? 3 things to be aware of when you do.

When people take up boxing, especially if it's just for exercise, they tend to think that the best asset that they can develop is power.

I know this, I'm a pretty good example. I started boxing when I was still very heavy, weighed about 80kilograms (176 pounds) and I really thought, "Boxing, huh? I have to punch hard". The following week, wasn't able to workout at the gym because I sprained my right hand.

My coaches told me that power is easy to add or acquire, versus having proper form, upping their speed, footwork and getting the right timing for your punches.

Here are 3 things to take note when you start boxing.

1. Cardio

Before you start boxing, it's better that you've already been doing some form of exercise, be it another sport, or jogging. At Red Gloves, even the warm up can make it hard to breathe. Then follows the usual routine (heavy bags, mitts, double end and speedball- followed by jump rope and ab workout).

Start building up your cardio by jogging early in the morning or evening, just put a quick 30 minute jog in your village or do 10 minutes or more of jump. Refer to my blog about the benefits of jumping rope.

2. Proper Form

Just like anything that you are starting to learn, be it a new game, a new hobby or a new sport, it's alright to start slow. You learn the proper form, and technique when throwing a punch, doing head slips and the proper footwork when moving around the ring or your opponent.

Learn the proper form, then slowly add the speed and timing and then when you have those down, smack the bags with all you got (all out power!!!).

3. Diet

You will notice that most of my posts (about eating rice, encountering my speedbumps) include "diet" in them. If you really are serious about boxing, boxing will also be serious towards you. Boxing will help you but if you can't control you appetite, even if you work out for 2-3 hours (shed a few tears while training), then you let yourself go during dinner- it would have all been for nothing. When you can't control your appetite and your choice for food to consume, every time you step in the gym, you start at square one all over again.

So guys, boxing isn't all about power. Okay, it sure sounds cool when you hit the bags/mitts hard enough, that you make loud sounds. But you still have a lot of things to take note of.

Build your cardio so you can last longer through the routine and learn from the coaching instead of gasping for air in the corner.

Learn the proper form to be able to protect yourself from injuries and apply the techniques that your coaches tell you.

Control your appetite and stick to your diet (lots of vegetables, protein and avoid junk/fast food).

Lastly, enjoy the experience and let boxing help you improve, not only your physical ability but also help you improve as a person all together.

In all things, persevere,

Anthony Verrick Dones

email: anthonyverrickdones@gmail.com

mobile: 09175481201

P.S. Do you want to learn how to lose 13 pounds in 3 weeks?

"Yes Anthony, I want to know how to do that."

M.ove your feet, or else you get hit.

One of the things that I have to improve on my boxing is footwork. Mobility in the ring, the freedom of movement within the four corners during a fight can become my best weapon. Well, aside from limitless stamina (keep you posted about this one), timing and speed of my punches.

I was searching YouTube for drills that I can add to my routine so I can improve my footwork. I came across Albert Pope, a boxing coach who posts video clips of different boxing techniques and drills. Fortunately, most of his videos are the basic moves for boxing, footwork, bob and weave, head and body movement.

I got to learn cutting the corners, if you want to improve your footwork (getting away from the corner, going around your opponent), add this drill into your workout.

How did you find the drill? If you have drills you can suggest, please do.

In all things, persevere,

Anthony Verrick Dones

email: anthonyverrickdones@gmail.com

mobile: 09175481201

Step by step. You will get to your goal.

A lot of trainers, boxers and boxing enthusiasts will tell you that boxing is a very complex sport. While others will tell you, it is a simple sport. You improve your stamina, timing, speed, power and you are good to go. They will tell you to train both your mind and body to endure every 3-minute round of a boxing match, sparring session or even your routine training.

If you ask me, it's pretty complex. It means a lot more than just hitting somebody trying to knock him out.

It's complex in a sense that boxing is not just about punching and beating the hell out of some guy (or girl). It's much more than that. It trains, not only your physical strength, endurance and stamina, but also your mental toughness. It is a place, a sanctuary wherein you get to know yourself, challenge yourself. You train yourself and achieve success in small or big endeavors of your training. It tells you that if you can go through with such a hard training, you can do any goal you set for yourself to achieve.

As for me, I've set a small goal of lasting the whole 3-minutes of our mitts (2 of these) during my routine workout at the gym. I set this small goal in order to achieve a bigger goal of lasting 3 rounds of the amateur match (with the pressure and an opponent in the ring that actually wants to knock you out) that will happen this November.

You set small goals to achieve an even greater goal. You take small steps, small successes until you can handle bigger ones.

What are your major goals? What have you set for your workouts, for yourself?

In all things, persevere,

Anthony Verrick Dones

email: anthonyverrickdones@gmail.com

website: http://bit.ly/as5agO

mobile: 09175481201

The ROACH and Jump Rope

I was just thinking of how I can input more "fitness time" into my schedule. A schedule which includes staying up, checking my FB account, blogger, reading manga, and listening to audiobooks (yes, I know, dovetailing does not exist).

I came across an article featuring Freddie Roach (Who's this guy again? LOL) and he was asked to share a simple routine that people can follow.

The most intriguing part (well, for me) is the warm up part and the way he keeps mentioning what Pacquiao does during his training (well, because he has an upcoming fight- for sure).

The routine goes like this;

1. WARM-UP. Stretch for 15 minutes.

2. JUMP ROPE. 10 minutes without a break. It's equivalent to 30 minutes of jogging.

The good thing about your jump rope is that you can take it anywhere, need a small space but still enjoy the benefits of a full 30 minute (jogging) exercise. Talk about making the most of your time.

3. HEAVY BAG. Do three three-minute rounds with a minute rest in between rounds. He mentioned that Pacman does the heavy bag rounds WITHOUT between round rest.

At Red Gloves Boxing Gym, I do a series of combinations or what specific combination coach tells me to do. Most of the time, I do double jab-straight, R-upper L-hook Straight, Jab slip R-upper L-hook Straight followed by one-two combination. (I'll follow up with videos for the combinations).

4. SPEED BAG. Do ten minutes without break. What I do at the gym for speed bag are combinations with count (I'll put a video in for this) for two 3-minute rounds with 1 minute break.

5. SIT UPs (the best part). The Roach said four sets of 25. But to make it more challenging, you can hold weights to your chest. He mentioned that Pacman 1,000 sit ups with 25-pound plate (ouch) TWICE a day. At the gym, we do various crunches, 30 counts of each and believe me, they are so good, you WILL cry. (I did.)

6. JUMP ROPE (Yes, again. The reason why I feature this article). Do 5 minutes, its a warm down after a fun set of exercises.

So that's the routine I got from the one and only, Freddie Roach. Till the next feature.

Do you have a routine that you want to share?

In all things, persevere,

Anthony Verrick Dones

mobile: 09175481201

email: anthonyverrickdones@gmail.com

Read. Read. Read. and Read some MORE.

It has been one of my favorite habits to read men's health magazine (hard copy and online. But now, I've expanded my reading and well, video materials first and foremost, into looking at youtube videos (as well as adding some of my own), reading the top pick blogs at Google. Some of the blogs are already included in my blog's list of my must reads.

Make it your habit also of reading and continuously learning about the new studies, techniques, work outs and diets to improve your OWN workout/menu.

In all things, persevere,

Anthony Verrick Dones
Real Estate Investor

P.S. Part of achieving your goals is having the right mindset and John Calub can help you to reach your goals in every aspect of your life. I have tickets to his upcoming seminar, How to Become a Money Magnet. For more details, click here.
It's an P8,000 worth seminar, yours for only P250. You want to have a multi-millionaire mindset? Yes!

Medicine Ball, anyone?

One of the benefits of having a medicine ball is that you can do a variety of workouts while at home or wherever you bring the ball with you (seriously?). Along with a jump rope, you can make a circuit out of these simple yet helpful equipment.

Disclaimer. This is only one of the circuits that I do at home (when I can't go to Red Gloves to box or the gym near our house- 5 minute walk from our house, to be exact). You might want to try this also, lower the scale a bit or do the opposite, use a heavier medicine ball, add a few more repetitions and add an exercise that's a staple on your workout.

So the only things you need for this circuit are a medicine ball (mine's 3 kilograms and yes, I use light weights only), and jump rope.

The circuit starts with 3 sets of 5 minute jumping rope with 1 minute rest time.

(You can do a variety of positions of your feet for this- depends on what you usually do at the gym)

Next comes my favorite part, using the medicine ball. These exercises work the whole body plus there's a lot of it so you can vary the combinations.

(For the animations, check out http://bit.ly/caEAkj)

30 reps of each continuously

Medicine Ball Hammer

Overhead Triceps Extensions

Figure Eights

Medicine Ball Lunge Crossovers

Slams

The key is speed and of course, proper form. I start with the Hammer and Extensions to warm up my arms and then I finish of with the Slams because I like doing it- just like how I like tossing tires.

After the medicine ball exercises, I continue with body weight exercises but still use the medicine ball.

3 sets 12 reps of each push up

Side-Middle-Side (Okay, I coined it that way because I can't find a proper name for it)

-do a push up with your right hand on the medicine ball, the do a push up with both hands on the ball, then do another with the left hand on the ball.

Diamond Push Ups (hands on the medicine ball)

-place both hands on the medicine ball, slide your feet apart almost at shoulder-width

I finish off with another 15 minutes of jumping rope (because I like it).

I do this circuit for 2-3 sets. Takes more or less 20-30 minutes.

So there you have it, one of the circuits that I do at home. I try to do this after work because I still want to work out even after 8-10 hours of therapy with my kids.

But be sure to do proper stretching, warm up and after work out, water, rest and sleep.

If you have any questions, comments and suggestions, please contact me. I'd like to hear your feedback regarding this post.

Do you have a favorite circuit exercise that you do at home? Care to share it?

(Next time, I'll highlight the benefits of the exercises that I do so you'll get why I actually do them)

In all things, persevere,

Anthony Verrick Dones

No More Rice

I've decided to start the no rice diet. Well, since I'm a Filipino and rice has been a staple of my every meal, I've decided to abandon it totally. Believe me, ask around, everyone who knows me (even those who don't like the Karate Kid and Mang Inasal crew), are very much aware of my public affection and adoration for rice.

My relationship with rice since I was able to get to know it better was sort of a steady one. Like any other relationship, there are ups and downs, a lot of twist and turns. There were times when I got angry with rice, that I had to eat 6-8 cups of rice per meal (usually dinner time and yes, the Karate Kid crew got to know me a bit more- through my very subtle food consumption). There were times that I really loved rice that I'd still eat 6-8 cups of rice, in a more civilized and structured manner, sushi or (futo- my favorite) maki (which I'm still thinking if I'll stop eating also because, well, sushi or any kind of maki looks so great, you just have to pick that tiny piece of art and eat it).

The point of this post is to express how I really am one of the biggest fans of rice, more importantly, of consuming rice. This adoration for rice is exactly the reason why all of a sudden, I have to abandon it. Frankly, it sort of gets in the way of the whole point of this blog, like right now, while I'm making this post, I'm hungry (you won't like it when I'm hungry). I'd like to eat a whole lot of rice and fish right now, but I won't. I'll settle with fish and nuts (almonds) and that's it.

I really am serious with this dietary move. This also, in turn, pushes me to consume more fiber-rich foods and actually look for alternatives (potatoes, corn, carrots, sweet yams) for rice.

Do you share the same love for rice? Have you made the move of consuming alternatives instead of rice? Would you wish to share your experience?

In all things, persevere,

Anthony Verrick Dones

mobile: 09175481201

email: anthonyverrickdones@gmail.com

SPEED BUMPS, everybody hits them.

I just won my first match since I started boxing. Yes, it's true. I won the fight with a decision (2 rounds to 1). I spent 2 months training for the amateur fight with another gym member. We were both in the 70 kilo bracket (I was 73, he weighed in at 77). The weight difference got me more excited, because it meant that there was more power behind his punches.

I never got to mention this at the start of this blog but I really established this goal of getting to my optimal weight of 72 kilograms by boxing, sticking to a steady diet (which I have to reinforce) and balancing work and play all at the same time. I also started this blog as reminder to myself that I am young, I am wild, I am smart but at the same time, I have every bit of potential as everyone else to make mistakes.

And mistakes I did commit, I call these mistakes, my speed bumps. Right now, I can think of 3 speed bumps that I continue to face.

1. Diet

I remember my coach telling me that when you do your workout, the ratio of the exercise and diet approximately goes 30-70. Yes, diet gets a bigger part of the whole work out routine because it is much harder to control and well, you don't have trainers shouting at you to move, do this, don't do that. When you are out of the gym, and you look up at the menu and see the biggest platter the joint has to offer, after a 3 hour training, you just can't help but tell yourself, "I have to get me one of those".

Just like that, 3 hours of sweat and maybe a little bit of tears, down the drain. Which will definitely follow for you after a few hours of lamenting over your monster meal.

2. Injuries (I'm still not sure, but I'm definitely attracting it)

I'm still not sure of it but I've been feeling pain (2 out of 10) for a month now, whenever I wake up and a few hours after workout or games (basketball, ultimate frisbee with MUC). I'll go to an ortho this monday, and I really have to get this looked at. I know, I should've done this a month ago.

The pain is bearable physically, but in another way, it affects me mentally. In a sense, it affects how I look and approach any work out. I can't give it my full effort, I can't sprint as fast as I know I can, I can't punch or twist or jump thinking that I might be making this (make believe) "minor" injury worse.

So that's that. I'll see the results this Monday. I'll keep you posted about this. Really affects you in a lot of ways. Even at work (my co-workers always comment on how I walk).

3. Rest

I'll have to say, and well, any expert out there will agree with me, that rest (SLEEP, warming up and stretching properly) is one of the most vital part of any person's workout. It works hand in hand with your diet, your mindset and your motivation to improve physically, mentally and even your appearance (good for your skin, your face, muscles and bones).

Now that I've explained the benefits of rest, I'll explain why I consider this as one of my speed bumps. Being a normal person, of sound mind and body (Yowzah!), I happened to overlook these benefits, and well, after 3 hours of grueling work out with the coaches, Jemu and the Koreans (shout out to Danilo and friends), I go out, drink, sleep late, and work for 10 hours then another 3 hours of boxing training Nirvana (or the opposite?).

Those are the 3 speed bumps that I have to overcome and quick, if I want to get another Victory on November when I get to fight again.

I'll update you on the progress of how I will overcome them. As of now, I can only think of 3, but I think there are still a lot more lurking in the shadow. But no worries, I'm dedicated to reaching my goal of 72 kilograms (btw, I'm already 73 kilograms since my last weigh in). When I reach this goal, the task only gets harder, because then, I'll have to keep it that way.

In all things, persevere,

Anthony Verrick Dones

mobile: 09175481201

email: anthonyverrickdones@gmail.com