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

EVERYONE has their own BATTLES

I just checked my calendar and I've determined that I am just 50 days (Aug 28-Oct 15) from my deadline. My goal is, of course, still 72 kilograms. I've put a detailed presentation of what my workout agenda will be to achieve my goal. If you missed it, you can check it out again here.

I've managed to lose 5 kilos in 2 months (last January-March 2010), and that only includes boxing and diet.

Unlike my former workout routine, this current work out agenda includes other activities like ultimate frisbee, jogging and gym to target both toning, strengthening and cardio/stamina parts of a workout.

I have less than 2 months to lose the same weight, 2 kilos , the first time I actually tried to lose weight. I had the right mindset at the time, the pretty-much right formula and a big heart coming into that battle.

A battle with myself not to order an extra serving of rice.

A battle with myself not to get 500 ml of Mountain Dew as my staple beverage for lunch and dinner.

A battle with myself not to consume alcoholic beverages at least once a week.

A battle with myself, plus the other external factors that can affect my decision making, my momentum and my ultimate victory versus my one and only true nemesis, my dark side.

I'm excited to step into the ring again, the arena wherein not only my physical strength and endurance will be tested.

Most of all, my will power, my drive, my perseverance, my mind, and my heart.

All the other factors not seen by the naked eye, intangible and invisible to those who wander what great storms brew inside an enclosed shell of a man.

Are you fighting a tough battle right now? Are you giving it all you've got?

Everyone has their own battles, What

I just checked my calendar and I've determined that I am just 50 days (Aug 28-Oct 15) from my deadline. My goal is, of course, still 72 kilograms. I've put a detailed presentation of what my workout agenda will be to achieve my goal. If you missed it, you can check it out again here.

I've managed to lose 5 kilos in 2 months (last January-March 2010), and that only includes boxing and diet.

Unlike my former workout routine, this current work out agenda includes other activities like ultimate frisbee, jogging and gym to target both toning, strengthening and cardio/stamina parts of a workout.

I have less than 2 months to lose the same weight, 2 kilos , the first time I actually tried to lose weight. I had the right mindset at the time, the pretty-much right formula and a big heart coming into that battle.

A battle with myself not to order an extra serving of rice.

A battle with myself not to get 500 ml of Mountain Dew as my staple beverage for lunch and dinner.

A battle with myself not to consume alcoholic beverages at least once a week.

A battle with myself, plus the other external factors that can affect my decision making, my momentum and my ultimate victory versus my one and only true nemesis, my dark side.

I'm excited to step into the ring again, the arena wherein not only my physical strength and endurance will be tested.

Most of all, my will power, my drive, my perseverance, my mind, and my heart.

All the other factors not seen by the naked eye, intangible and invisible to those who wander what great storms brew inside an enclosed shell of a man.

Do you have a goal in mind too? Are you working towards that goal?

GOAL is set, then comes the PLAN

Start Date: August 28, 2010

Things to do:

Diet

Workout Routine

Flexibility

Vitamins

REST

Diet:

-no softdrinks

-no fastfood

-no junk foods

-no alcoholic beverages

-half rice, pork/beef, fish/chicken, lots of vegetables and fruits

-water only

Workout Routine:

Exercise	Schedule	Intensity	Amount	Remarks
Boxing	W-Th-F	2 hours full workout	600/ 8 sessions	Full out workouts include ample rest and food prior to workout
Jogging/Ultimate Frisbee	M-T-W-Th-F-Sa-Su	10 KM goal (for Milo)	0	Includes proper warm up and stretching before every run, minimum of 30 min runs everyday (overlapping other work out activities)
Gym	Su-T-F	2 hour isolation workout	P30-50 per workout	Target isolated muscle groups (abs, obliques, shoulders, chest, legs, arms)

Flexibility:

-everyday stretching (jogging, boxing, idle time)

Vitamins:

-Centrum Complete A-Z

(Oh yeah!)

Do you also have a work out plan laid out for a specific goal? Would you like share your insights about mine too?

In all things, persevere,

Anthony Verrick Dones

P.S. I buy houses spot-cash.

Email: anthonyverrickdones@gmail.com

Contact number: 09175481201

It can DEFINITELY be Done!

"What the mind of man can conceive and believe, It can achieve"

-Napoleon Hill

I have long set a goal of achieving my most ideal weight, in kilograms, 72, in pounds, 158.4, in stones, ~12. I've already done the impossible (for me at one point in time), of dropping from 80 kilos to 74 kilos before a trip to CDO with my beloved friends. Ever since that time, I was SURE, that I am able to achieve this feat.

Right now, I'm 75 kilograms, and the activities that I do to be able to lose weight include boxing, ultimate frisbee, jogging and hitting the gym to lift weights. For some, this may be already difficult, for some, they might consider this still too easy if I wanted to get to 72 kilos.

Some people know that physical activity is only half the battle, that exercising vigorously is not enough. The other half of this task includes diet, proper sleep, and a mindset.

You can tire out your body, everyday or every other day (including a rest day in between workout sessions) but at the end of the day or probably the weekend break (guilty!), you let yourself loose again. That'll be the end of all your efforts for the WHOLE week. All that work for seven days, down the drain.

So the things that I'd like to point out is that exercise is only doing 50% of the task; the other things to do include;

-7-8 hours of sleep everyday

-8-10 glasses of water

-eating the right food, taking vitamins

-avoiding, literally, shunning all the food that you know are not good for you

-having the RIGHT mindset, constantly reminding yourself of what your goal really is

There will be times when you hit a speed bump, there will be a gazillion set backs, a ton of reasons for you to just drop all your efforts and go back to that happy person (eating what you want, sleeping whenever you) and just plainly, say it out loud, "I QUIT".

But my friend (yes, I am talking to you), the battle cannot be lost, time and time again, you have risen. Like a phoenix, revived from its ashes, you soar through the skies with your magnificent radiance!

Allow yourself to fail, push yourself to get back right up, and trudge along, the task may be monumental but it can DEFINITELY be DONE.

In all things, persevere,

Anthony Verrick Dones