Expert: Tony Spain - 8/13/2009

Question
QUESTION: Hi Toni,

Hope you are doing fine, i have stopped practices boxing for about 5 years from know. after that i have started putting on weight
My height is 5.5 weight about 95+, But when i was practicing i was 65.
My question to you is

Will be it fine if i start practicing now?


ANSWER: I believe it is never to late to start practicing again ! Below is a suggested meal plan for you . A surefire five-point system for losing weight
There are hundreds of fad diets out there. But there are three fundamental reasons why
people are gaining weight: They eat too much, they eat the wrong foods, and they move
too little. Since Boxing Fitness addresses the third issue, let’s focus on the eating part
here.
Following is a five-point system that you can use with your clients:
First, portion sizes for most Americans have become ridiculous. Therefore, the Boxing
Fitness eating system starts by reducing portion sizes. You can let your clients eat six
meals a day. In fact, insist on it. However, each meal can be only the size of a coffee cup
saucer (about 6 inches across, which is the width of the writing on this page). Your client
can eat pretty much anything they want (one layer high) so long as it fits on the saucer.
Second, challenge your client to drink nothing but water. Research is beginning to show
that diet sodas and drinks actually cause weight gain. And of course, sugary drinks are a
waste of calories. Encourage your client to start each day with two glasses of water, since
that will help cut their appetite and re-hydrate them for the day. Then have them drink six
more, at least, throughout the day. Simply by switching to water (and decaffeinated
coffee and tea), your client can take off lots of pounds.
Third, create a meal plan with your client so that each meal includes:
• One lean protein (chicken breast, turkey breast, lean ground turkey, fish, shellfish, top
sirloin steak, buffalo, lean ham, egg whites, or low-fat cheese).
• One vegetable (broccoli, asparagus, lettuce, cauliflower, green beans, green peppers,
spinach, tomato, Brussels sprouts, artichoke, cabbage, zucchini, cucumber).
Boxing Fitness Institute: Boxing Fitness Training Manual 77
Copyright 2005. All rights reserved.
• One complex starch or carbohydrate (sweet potato, yam, squash, pumpkin, steamed
brown rice, whole wheat pasta, barley, beans, corn, strawberries, melon, orange).
• One or two servings of whole grain bread each day (a single slice is a serving). It’s
not realistic for most people to give up bread entirely.
If your client must have dessert, let them have a few chocolate chips after dinner.
Fourth, create a contract with your client. A good boxing contract specifies in detail what
the boxer will do, and provides consequences if they don’t. In this case, specify the
weight the client will achieve, by when, how they will do it, and how they are fined if
they don’t (e.g. $10 to a charity for every pound not lost). A sample contract follows this
chapter. I suggest that you propose a 4-5 pound weight loss in a month’s time as the first
contract, and keep renewing your contract each month.
Fifth, provide support – lots of support. Most people give up on their eating plans
because they don’t have someone to keep them on track. Design a system with your client
where you check in every day with your client (and get paid accordingly). Ask what they
are eating, and make sure it is part of a healthy plan. Check portion sizes.

---------- FOLLOW-UP ----------

QUESTION: Thanks for the reply.

I have one more Question, You have told me what the die procedure is but what about workout i mean jugging, gym or yoga. please suggest

ANSWER: I would start with a light jog and weight training. What kind of training are you doing now ? Tony

---------- FOLLOW-UP ----------

QUESTION: I just started on my diet part. as of now am going out a jog and little walking. actually i have some knee pain so i start with walking and then i start with jogging.

Thanks
Suman

Answer
Just continue to do what your doing. Give your self a little time to get your metabolism going. It will not happen overnite. It sounds like you are on the right path. Are you doing any pushups, sit ups or dips ? you migh want to incorporate some new body weight exercises into your program. Keep punching, Tony Spain 941.302.4181 www.tonyspain.com