the dolce diet: living lean

THEDOLCEDIET

LIVINGLEAN

byMikeDolce

withBrandyRoon

ConradJamesBooks

LasVegas,NV

www.conradjamesbooks.com

TheDolceDiet:LivingLean©2011byMikeDolce.Allrightsreserved.Thisbookoranyportionthereofmaynotbereproducedorusedinanymannerwhatsoeverwithouttheexpresswrittenpermissionofthepublisher.PublishedbyConradJamesBooks.FirstEdition.ElectronicEdition

PrintedintheUnitedStatesofAmerica.

ISBN978-0-615-53167-0

ConradJamesBooks

conradjamesbooks.com

EditedbyBrandyRoon&SarahVeit

CoverDesignbyJunHanawa

EbookDesignbyBrandyRoon

Photos:TomHillPhotos,TomHillPhotos.com

NOTE

Youshouldseekmedicalsupervisionbeforebeginninganydietorexerciseprogram.Nothingwritteninthisbookshouldbetakenasasubstituteformedicaladvice.Thisbookisforinformationpurposesonly.Thepublisher,authorandallinvolvedwiththisbookhavedonesowithhonesteffortandmakenorepresentationswithrespecttotheaccuracyofitscontents.Noneinvolvedwiththeproductionanddistributionofthisbookshallbeheldliablenoraccountableforanylossordamageincludingbutnotlimitedtospecial,incidental,consequentialorother.Mentionofspecificorganizations,entities,individuals,companies,orauthoritiesdoesnotimplyendorsementbytheauthor,publisheroranypartyinvolvedwiththisbooknordoesmentionofspecificorganizations,entities,individuals,companies,orauthoritiesimplythattheyendorsethisbook,itsauthor,thepublisheroranypartyinvolvedwiththisbook.Informationwithinthisbookisgeneralandofferedwithnoguaranteesonthepartoftheauthor,publisheroranypartyinvolvedwiththisbook.

Somenames,datesandidentifyingdetailshavebeenchangedtoprotecttheprivacyofindividuals.

INTRODUCTION

LivingLeanisaneasilyadaptedapproachtoenhancingyourhealthandwellnesswhileleadingabusylife.I’mnotgoingtowasteyourtimewithhundredsofpagesdedicatedtoterminologyanddefinitionsinanattempttoprovevaliditywhilehidingbehindscience.It’snotnecessary.

Isimplytellyouwhatworks.

Itamazesmehowmanydietplansarethrustontothemarketeachyearthatclaimthey’regoingtosavetheworld-thatis,untilthenextplancomesout.Thepeoplewhoswearbyadiettodaymaylose40lbs.inamonth,butthreemonthsfromnowmostwillhavegaineditbackandthensome.Justtakealookaround.

ThetitleofthisbookisTheDolceDiet:LivingLean,butthisisnotadiet.

LivingLeanpromotesahealthylifestylebasedonthepracticesandprinciplesoflongevitysciencethatIusewithtoday’stopathletes.Iwon’tadviseyoutodriveyourselfcrazycountingeverysinglecalorie,norwillIadviseyoutouniversallyexcludehealthyfoodgroupsyoualreadyenjoy.

Here’swhy:Thosetechniquesdon’twork.

Butwait,youmightsay.Thosetechniquesdowork.WhatifIconsumefewercaloriesthanIexpend?Won’tIloseweight?Or,whatifIstopeatingallgrains?I’llloseweightthen,right?

Youmayloseweightforafewdays,maybeevenafewweeks,butsoonenoughthelargemajorityofussimplycannotsustainthattypeofdeprivationandeventuallyfalloffthefaddietwagon.

LivingLeanisproudlybasedonidealsderivedfrommypersonalexperiences,observationsandcontinuedresultswiththeworld’smostrecognizedathletes.I’mthrilledtosharethemhere,soyoucanimmediatelybeginleadingahealthierlifeatyourownpace-onepositivechoiceatatime.

Epigraph

“Wisdomisnotaproductofschoolingbutofthelifelongattempttoacquireit.”

-AlbertEinstein

CHAPTER1

BAPTISM

“Therearetwomistakesonecanmakealongtheroadtotruth...notgoingalltheway,andnotstarting.”HinduPrinceGautamaSiddharta

Thesteaminthebathroomwassothickitwashardtoseewhatwashappening.Iblinked.Yes,thiswasreal.Abaptismwasabouttotakeplace.Thebedroomwaspushing95degrees.Christianmusicpumpedthroughthesoundsystem,andtherewasaconstantparadeofsmilingfacespoppingintosayhi.

Theathletewassubmergedtohischestinasteamingbathwithlavender-eucalyptusbubblesfloatinglikeswansallaroundhim.

WordswerespokenthatIcouldn’tquitehear.Ididn’thaveto.Thefighterwasrejoicing.He’dalreadylost30lbs.duringtrainingcampandtodayhadtolosejusteightmore.Inthissituation,somepeoplewouldlookliketheyweresuffering.Butasthepriestmadethesignofthecrossoverthefighter’shead,hebeamedthesmileofayoungboy.Thiswasn’tjustaweightcut.ThiswasaspiritualmomentduringwhichIcouldn’thelpbutthink:HowdidIgethere?

Weighthasbeenmymainfocusformorethantwentyyears;asacompetitor,asacoachandasaconsultant.

Ipurposelydrovemybodyweightto280lbs.aspowerliftertoachievemygoalofsquattingover800lbs.Threeyearslater,IsettherecordforfastestknockoutintheInternationalFightLeaguewhilecompetingasa170lb.mixedmartialartist.Ilost110lbs.whilemaintainingavibrantlevelofhealthandvitality.

Now,asapeakperformancecoach,Icontinuetodevelopthesemethodswhileworkingwiththemosteliteathletesinmixedmartialarts.I’dliketosharethemherewithyou.

*****

THIRDGRADE

Itwastheendofatypicalschooldayforme.IcouldhearthepoundingofwavesonthebeachafewblocksawayasImademywayhomefromschool.Itossedmybackpackonthediningroomchairandheadedstraightfortherefrigerator.That’swhenInoticedtheprevailingsilence.Inahousewithfourkids,silenceisrare.

Thebackdoorwasopen,butthescreendoorwasshut.Icouldseemymotherintheyardhustlingtowardthestairs,towardme.AllIcouldthinkwas,Uh,oh.WhatdidIdo?

“Holdyourfather,”sheyelled.

That’swhenIsawmydadsittingonthebackstairs,tiltingawkwardlytotheside,incoherent.Theminutesthatfollowedwereablurofemergencysirens,colorandpeople.Ournextdoorneighborwasapoliceofficerandthefirstemergencyresponderonthescene.Thencametheambulanceandthecraziness.Neighborsfromupanddown8thAvenuefloodedourdrivewayofferingsupport,butmostlyaskingwhathadhappened.Ididn’tknow.Butlater,Ifoundoutmyfathersufferedastroke.

Iwasnine.

Astrokeiscausedbytherupturingortheblockageofanartery.Thispreventspartofthebrainfromreceivingoxygen,andinminutes,braincellsbegintodie,resultinginbraindamage,disabilityanddeath.Studiesshowupto80percentofstrokescanbepreventedsimplybyreducingrisk.

MyfatherwasafirstgenerationItalianimmigrantwhobegansmokingcigarettesbeforehewasateenagerandcontinuedtodosofornearlytwentyyearsbeforehequit.Heremainedsmoke-freeforanothertwentyyearsbeforehisstroke.

Cigarettesmokingisaleadingcauseofstrokealongwithhighbloodpressure,highcholesterolanddiabetes–conditionsthatarepredominantlyinfluencedbylifestyle;notablypoordietandlackofexercise.Notsurprisingly,thesesameconditionsaretheleadingcausesofheartdiseaseandobesity.

Myfatherlookedlikehewasingreatshape.Buthisinsideswereadifferentstory.Hecookedwithbutter,atefriedfoodsregularly,andusuallyunwoundwithafewbeersatnight.Heroutinelyskippedbreakfast,butalwaysgrabbedaThermosfullofcoffeebeforeheleftthehouse.

Hissixty-hourworkschedulekepthimawayfrommeaningfulexerciseandincreasedhislevelofstress.Hewasasolidproviderandanexcellentfather.Healwaystookgreatcareofus,butinturn,hedidnottakecareofhimself.

*****

Afewmonthsafterthestroke,mymotherandIstoppedbythelocal7-ElevenforagallonofwholemilkandaloafofWonderbread.Likemostkidswoulddo,Ibeganscanningtheshelvesforacandybar,butmyeyescaughtonsomethingelse.Irememberthemomentperfectly.Insteadofthecandybar,IreachedforamagazinewithConantheBarbarianonthecover.Onlyhewasn’tdressedlikeConan.Hewasstandingonthebeachsurroundedbyapileofweightsandthrongsofwomen.Iforgotallaboutthecandybarandaskedmymomtobuymethemagazine,whichshedid,surprisinglywithoutarguing.ThatwasmyfirstconsciousdecisioninwhichIputmyhealthfirst.

Thatnight,Ididn’tsleep.TherewerepicturesofFrancoColombudeadliftingnearly700lbs.TherewerepicturesofFrankZanelookingasnearperfectasahumancould.Andlater,guyslikeDorianYateswithhissheermuscularityandphysicalpresence.Therewerehundreds,maybethousands,ofathletesjustlikethemwhomIstudied.

Whatdidtheyeat?

Howdidtheytrain?

AndhowcouldIdothat,too?

Inshorttime,Iwaslecturingmymotheronthesaturatedfatcontentofwholemilkandwhysheshouldbefeedingusplainchickenbreastinsteadofbulkgroundbeef.Everyday,Ilearnedsomethingnew.Eventhen,Ifeltitwasmyobligationtosharethisknowledge.Don’tgetmewrong.AlotofthethingsIreadinthesemagazinesdidn’tmakesenseeventomyyoungbrain,butIstillrecognizedsalesmanshipandgluttonyoverscientificfactandapplicablehealthbenefits.

Myenthusiasmwasn’tconfinedtonutritionorlecturingfamilymembers.ThehouseIgrewupinwasbuiltintheearly1900’sandthewindowswereoutfittedwithweightsthatactedascounterbalanceswhenthewindowswereopenedorclosed.Oneday,whileplayinginthebasement,Idiscoveredasetoftheseweights.Iimmediatelyassumedtheyweredumbbells,andI’dspendhourswithmymagazinesopenedtoarticlesdetailingtheworkoutsdonebymyfavoriteathletes.Iperformedeveryexercisehundredsoftimesforthousandsofreps.NodoubtIwasextremelyover-trained!(Iwouldn’tlearntheprinciplesofperiodizationandcentralnervoussystemrecoveryforafewmoreyears.)

*****

FRESHMANYEAR

Itwasthespringbeforehighschool.Iwasfive-foot-fourandmaybejustover100lbs.Iwasworkingatalocalathleticstorescrubbingsilkscreensatachemicaltubofallthings.AfewdoorsdownwasahardcorebodybuildinggymcalledTheMuscleShop.Iwantedamembershipthere,buttheageofconsentwasfifteenwithaparent’ssignature.Iwasthirteen.

Drivenbytheneedtoknowwhathappenedinsidethosewalls,Ididwhatanydesperateboywoulddoinmysituation.Ilied.

Ittookmeacoupledaystobuildupthecouragetowalkthroughthebigwoodendoor.AndwhenIfinallydidIfeltlikeI’dfallenthroughtheproverbialrabbithole.ThiswasawholenewworldofwhichIcouldn’twaittobecomeacitizen.Metallicablastedfrommounted,dust-coatedspeakersinacementroomburstingwiththousandsofpoundsofweights,barbellsandsteelcages.Andthentherewerethesemassive,mostlyuglymonsterswalkingaroundinclownclothes.

Therewasn’tanoffice.Onlyastool,ashelf,andacashregister.AfterafewminutesofmestandingtherelookinglikeI’dseentheSecondComing,thisshort,stockyguywitheyebrowsasbigashismustachewalkedtowardme.Ifroze.HelookedexactlylikeDennisTinerino,whommostofyoumightnotrecognizeasMr.America1967,butIsuredid.I’dreaddozensofarticlesabouthim,butastheguygotcloser,themiragefaded.

ThiswasJoe,theowner.Hehadagreatbuild.Allhismuscleswereperfectlyroundedandtheyfittogetherflawlessly.Hewaswearinganorangetanktophe’dobviouslytailoredtoshowoffmoreskinthantheoriginaldesignerintended.Heintroducedhimselfand–seeinghowscrawnyIwas¬–promptlytoldmeIhadtobefifteentosignup.

Itwas$99forthreemonths,buttherewasacatch.Ihadtoconvincemymothertosigntheconsentpapers.Iranoutofthere,grabbedmybikeandpedaledfast.Wouldshebecoolwiththis?Iwasabouttofindout.

Droppingthebikeonourfrontlawn,Iboltedintothehouse.MomwasscrapingdinnertogetherandbarelyglancedatmeasIstartedrambling.

“Okay,”shesaid,cuttingmeoffmid-sentence.

Shedidn’taskanythingaboutage,andIcertainlywasn’tgoingtotellher.MomwentbacktocookingwhileIstaredatherexpectantly.Sheglancedup.

“Canwegonow?”Iasked.

Shewasn’tthrilled,butdidn’tsaynoassheputawaydinnerandgrabbedherpurse.Ifollowedheroutthedoor.

Ihadthemoneytopayforit.Moneywasn’ttheissue.Ihadcoffeecansfilledwith$5billsfromtheathleticshopandanewspaperroutesotheenrollmentfeewasofnoconsequence.

Wewalkedintothegymanditwasthesamecrazyzooscenefrombefore.InoticedmorepeoplelookingthiswaynowthatIwasstandingtherewithmymother.Shewastheonlywomaninthegym.

Joecameoverandtoldherwhathe’dtoldmeearlier,onlythistimemuchmorepolitely.Duringhissalespitchhe’dtoldherhe’dputmeonafitnessprogramandthathe’dteachmeeverythingIneededtoknowtogetstarted.Soundedgreattome!

Shesignedtheconsentform.Thedealwasdone.IaskedmymomifIcouldstayandgetstarted.Shehadnoproblemwithit,buthowwasIgoingtogethome?ItoldherI’dwalk.Itwasaboutthreemilestomyhouse.Yeah,Iwasthatexcited.Wepartedways,andIwalkedbackintothegym.

IwasstandingbytheregistertryingtomakeeyecontactwithJoe,whowastalkingtosomeguyssittingonweightbenches.Theylookedliketheyweretraining,butaftertenminutesofwatchingthem,theyhadn’tdoneanything.(Today,that’sahabitofgym-goersthatabsolutelydrivesmecrazy.Don’tmonopolizethegymequipment.Getin,getout,getitdone.)

Joefinallynoticedme.Hecameoverlookingslightlypeeved.I’dguessedthestoryhe’dbeentellingwasawhopper.HeaskedifIforgotsomething.

“No,”Isaid.“Iwanttostarttraining.”

Nowhislookwasmoreofdisappointmentthanannoyance.Hisfacewentblankforasecond.

“Followme,”hesaid.

Hebroughtmeovertoasteelcontraptionofpulleysandweightswithsixdifferentstations.Joetoldmetogotoeachstation,dotenrepsandmoveontothenext.Goaroundthecircuitthreetimes,he’dsaid.HepointedmetotheTricepsPressdownandshowedmehowtodothatfortwoorthreereps.

“Thereyago,”hesaidashewalkedaway.

ItwasthelasttimeIevertalkedtothatguy.

ThesteelV-barinmyhandswasattachedtoa200lb.stackofweights.Although,Iwasonlyusing40ofthosepounds,Ifeltinvincible!Icouldfeelmybodymergewiththesteelduringeachrepetition.Itbecamemorelikeateameffort;mybody,mymindandtheweightstack.Iwashooked.

Fromthatfirstset,Iknewexactlyhowtotrainmyself,howtopairmusclegroups,increasestrengthinspecificareasofmychoosing,loseweight,orincreaseendurance.Iwasanatural.Iputon40lbs.ofmusclethatyear.Ibeganhighschoolasa114lb.skinnykidandcamebacksophomoreyearatasolid154.Iwasstillonlyfive-foot-four.

*****

Allthelocalcopstrainedatmygym,andIwasliftingmorethantheywere.Atfifteen,IthoughtthatwassomethingtobeprettyproudofconsideringIfocusedonthehardestliftsthatmostothersnaturallyavoided.Whiletheywereperforminglegextensionsandbicepscurls,Iwasstrainingatthesquatrackorperformingweightedchin-ups.

Imadethevarsitywrestlingteamasafreshman,havingneverwrestledasinglematchinmylife.Iwalkedontothematthefirstdayoftryoutsandpinnedmyopponentintwentysecondswithamovethatdoesn’tevenexist.Iprettymuchjustmanhandledhim.SomehowIwrappedhiskneesaroundhisheadandheldhimthereuntilthecoachslappedthematandshouted,“Pin!”

WhenIgotuptheassistantcoachcameover.Hewasawell-knowncollegewrestlerfromourareawithagrizzledface,uglyearsandawadofchewingtobacconestinginhisupperlip.

“Haveyoueverwrestledbefore?”

Embarrassed,Ishookmyheadandsaid,“No.”

Hesmiled.“Ididn’tthinkso,butyoumadetheteam.”

Whenformalpracticestarted,thecoachesimmediatelymovedmeoutofthefreshmangroupandintothesophomoregroup,andthentothejuniorsand,finally,theseniors.Bythesecondweek,Iwasworkingoutwiththevarsitysquadanddoingprettydamnwell.

Thenightbeforeourfirstmatch,thecoachessatusaroundthemattogiveusapeptalk.Theyfinishedbysayingthey’dchosenfourcaptains:Twoseniors,ajunior,andme.

WhenIreturnedsophomoreyear,myteammatesnoticedthebigdifferenceinmyappearance.TheywereamazedathowmuchstrongerIwasthaneverybodyelseandhowIwouldnevergettired.

Theywantedtomakethesamephysicalgains.SoIhelpedthem.Torepayme,someguyswoulddrivemetopracticeorpayformylunch,andI’dshowthemhowtoliftweights,eatproperly,andtakethemonruns.

I’ddesignmyteammates’weightcutsandrehydrationforsame-daywrestlingmatchesormulti-daytournaments.BackthenIwasrelyingonperformance-sciencetemperedwithmyownexperienceofgainingorlosingupto20lbs.threetimesaweek.

Thispursuitbecamemyobsession.Ipouredthroughcountlessbooks,magazines,researchjournalsandabstractsaswellasattendedseminars,conferencesandmoreclassesthanIcanremember.

Clearly,thisremainsmyobsession,andIhavecontinuedtoevolvemyworkaroundtheprinciplesoflongevityscience,realizingthatlifeextendsfarpastanathlete’scareer.

CHAPTER2

HELPISNOTAFOUR-LETTERWORD

“Exampleisn'tanotherwaytoteach,itistheonlywaytoteach.”-AlbertEinstein

AsI’mwritingthis,someoneinSlovakiajustboughtmyweight-cutmanual,TheDolceDiet:3WeekstoShredded.Thatmodestpublicationhassoldinmorethan85countriesworldwide.Itisthecornerstoneofanutritionalphilosophythat’shelpedthousandsofaveragemenandwomenannihilatecountlesspoundsandkeepitoff.

I’mgratefulsomanypeopleputtheirfaithinme–peoplelikeJustinB.fromPhiladelphia,Pa.,wholostmorethan170lbs.,orAndersonW.fromLoveland,Ohio,wholostmorethan65lbs.Iamhumbledandblessed,andI’malwayshappytohelpothers.

It’snoteasytoaskforhelp.

Manypeoplemisconstrueaskingforhelpasaweakness,butIbelievethatadmittingwhenweneedhelpisagreatstrengthandatestamenttoourcharacter.Humilityandanopenmindgoalongwayinlifeanddomuchtoincreaseourself-worth.Sometimeshelpcantaketheformofachallengetowhichwemustrise.

*****

Inhighschool,DerrickDorfmanwasthisshykidwithwhite-blondhairandlightblueeyes.Hewasskinnier–andnicer–thananyoneelseIknew.Hesatnexttomeinmosteveryclass,sincewewereassignedseatsalphabeticallybylastname.

DerrickandIstartedoffthesameasfreshman–skinny.Icamebacksophomoreyearmoremuscularandlookinglikeasenior,havinggained40lbs.thatsummer.Derrick,whostillsatnexttome,might’velostapound.

Myconversationswithmyfriendswouldoftenbeaboutgirls–andgirls.ButDerrickwouldalwaysaskmeaboutworkingoutandeating:HowdoItrain?What’sabenchpress?What’sasquat?

Idecidedtoinvitehimtotheschoolwrestlingroomafterclassesoneday.Ishowedhimthesquat,thebenchpressandthedeadlift.Thefirstdayhelookedlikeababyhorsestrainingtopickupanoaktreewithnobalance,hardlyanystrength,andnorealconceptofphysicalexertion.

BythethirdtimeIbroughthimtothewrestlingroom,hisformwasnearlyperfect.Andwehad5lb.platesonthebar.Derrickwasonhisway.Junioryear,Derricktookhisseatbesidemewiththeconfidenceofaman.

Thirtypoundsofaddedmusclewilldothattoaguy.

HIGHSCHOOLWRESTLING

Betweenmyjuniorandsenioryears,IattendedawrestlingcampcoachedbyIowaHawkeyescoachDanGable,whoisarguablythemostfamousAmericanwrestlerofalltime.WhatIgleanedfromthetopwrestlingcampinthenationmotivatedmeinseveralways.

Forinstance,theyhadtrainersworkingonthesideofthemattoimmediatelydiagnoseanystrain,riportear.ThispropelledmetolearneverythingIcouldaboutinjuryprevention.Iconstantlyquestionedthetrainersandevensatwiththematlunchtopicktheirbrains.Ihadalwaysfocusedonpushingtheboundariesofbigger,stronger,faster,butnotuntilCampGabledidIrealizetheimportanceofsolidifyingtheinfrastructure.Ihadnoideainjurypreventionandrehabilitationcouldplaysuchadramaticroleinsportsperformance.

LookingbacknowIshouldn’thavebeennearlyassurprisedwhenIreceivedapamphletcalled“TheCollegeWrestler’sDiet”aspartofmywelcomekit.Actually,surprisedisn’ttherightword.Aghastismorefitting.Thetopwrestlersinthecountrywererelyingonpseudobodybuildingmealplansandcaloriedeficittechniquesmixedwithseveredehydrationandover-exertionwhileattemptingtoperformataworld-classlevel.Notingthis,confidenceinmyownmethodsgrew.Seeingsuchhighcaliberathletesoperateatanutritionaldeficitcompelledmetolearnmoreaboutusingfoodasafueltobuildthebody,nottearitdown.

There’snodoubtthattheworkethicIadoptedfromCampGableisabenefitI’llforeverretain.I’veusedIowa’sexampletosetmyownineverytrainingcampI’mpartof.Ioftentrainrightalongsidemyathlete.Ieatwhatheeats,sleepswhenhesleepsandalwayswakebeforehedoestobeginorganizingourday.Why?Tosetapositiveexample,agoaltowhichIconstantlystrive.Workinghardforacauseyoubelieveinisthemostrewardingofalltasks.Itcostsnothingyetreapssomuchinreturn.

PHOTO:Mike,16,weighing160lbs.,withCoachDanGable.

SENIORYEAR

Mywrestlingteamhadjustlostamatch–badly.Coachwasangrytosaytheleast.Thefollowingdayweknewwhatwascoming.Wealwayshadapunishmentifwelost.Iwastheonlyguytowinduringthematch.IstillrememberIwonbyathrowtoapin.Coachexcusedmefrompunishment,whichturnedouttobepush-ups.Buttwothingsmademejoininonthepunishmentdespitereceivingimmunity:First,Iwasateamcaptain,andsecond,Ididn’twantmyteammatescallingmeawimp!

Afterhundredsofpush-ups,andothergruelingexercisesofphysicaltorture,guyswerehavingproblemsliftingtheirbodiesoffthefloor.Everyonewasdroppingintopoolsoftheirownsweat.

Finally,andtoourhorror,Coachdemandedeveryoneholdthelastpush-upforaslongaswecould.Halftheteamdroppedimmediately.Theotherhalfstayedup.Notsurprising,thehalfthatcontinuedonweremostlytheguysonvarsity.Theyactuallypusheduntiltheirarmsshook,bodiesconvulsed,paindistortedtheirfaces,kneestouchedthefloor,andthenfinallytheycollapsedthroughsheerexhaustion.

EachguywhocollapsedmeantIwasonestepclosertobeingdone.TherewasnowayIwasgoingtoquitbeforeanyoneelse.Iwastheonlyonewhodidn’thavetodoit,andIwasgoingtodoitthebest.Asthelastguyfell,Ilookedupandsawafreshmenstillpostedinhispush-upposition.DarinJacobs.

Hewasaskinny,blondewiseassfreshman,andhewasallthewayontheothersideofthematgrimacinginpainlikehisfeetwereonfire,buthewasstaringstraightthroughme.

Webondedrightthere.Ibothhatedandlovedhimatthesametimebecauseaseachguyhitthefloor,myanticipationofbeingabletostopincreased.AndboywasIreadytostopatthispoint.ButthenIknewDarinwaswaitingformetodropsohecouldbethelastonestanding.NowthesituationwasworsethanifI’djustquitbeforewhilesomeoftheotherseniorswerestillinthegame.Lettingafreshmanbeatmewouldbethestoryofthedayinschooltomorrow,andimmediatelyIhadfullenergy.

IstaredrightbackatDarin.Isawhisarmsstarttoquiver,hischestshakeandhisfacecontorthideously.Darincollapsed.Igaveitafewmoresecondsforpunctuationand,insteadoffalling,gottomyfeetandjoggedaroundthewrestlingroom.Therestoftheteamfollowed.

I’dlearnedsomethingthatday.Ourgreatestselvesemergefromourgreatestchallenges.That,andneverunderestimatethelittleguy.IgaveDarinaridehomefrompracticethatday.We’vebeenfriendseversince.Oh,andwewonournextmatch.

CHAPTER3

GETTINGITWRONGISHOWIGOTITRIGHT

“Welearnwisdomfromfailuremuchmorethanfromsuccess.Weoftendiscoverwhatwilldo,byfindingoutwhatwillnotdo.”SamuelSmiles

Iendedupgraduatinghighschoolat210lbs.ofsolidmuscle.I’dreceivedacollegescholarshipforwrestlingbutsubsequentlyblewoutmyshoulder,sotherewentthescholarship.Ididn’twanttostopcompeting,butwheredoesagrownmanwrestlebesidestheWWE?ThoughIdoenjoysomegoodwrasslin’thatlifestylesimplywasn’tanoption.

PHOTO:Mike,19,competingatapowerliftingcompetitionat210lbs.

Maybeitwastimetoswitchsports.

TheMuscleShopwasmoreofabodybuilder’sgym.Afterafewyears,thatstyleoftraining-theslow,smoothsculpting-wasnotforme.Duringthattime,Igainedaconsiderableamountofleanmusclemassandmasteredthetechnicalaspectsspecifictobodybuildingmethodology,butIneededsomethingnew.MyjunioryearinhighschoolIswitchedtoapowerliftinggymafewtownsover.

Italkedacoupleofbuddiesintojoiningmynewgym,andwebecamealittlecrew.Wekepteachotheraccountabletoshowupontimeandtalkenoughtrashtopusheachotherforward.

Fridaynightwasoursquatnight.Whileeverybodyelsewasgettingreadytogooutforanightonthetown,weeagerlyseizedtheopportunityofanemptygym.IcouldthinkofnobetterwaytospendmyFridaynights.

Therewerethreepowerracksinthegym,onlyoneofwhichwastrulyhardcore.Itwasthemainstageandhadthebeststoriesattachedtoit.Thisiswherewealwayssquatted.

Thatnight,thereweretwoguysintherackwedidn’tknowpersonally,buttheywerelegendsinthegym.Wegottherejustastheywerestartingtheirownsquatworkout,buttheyinvitedustojumpin.Sowedid.

Theywerethetwostrongestguysinthegymandatleasttenyearsolderthanus.Forthelastfiveyears,they’dbeensettingrecordsinallofthemajorpowerliftingandstrongmanorganizations.Weliftedtogetherfromthenon,andIbeganmyinternshiptoanewstyleoftraining.WithinsixmonthsofthatfirstworkoutIcompetedinthe181lb.weight-class,cuttingdownfrommynormalbodyweightof198.Isquatted525lbs.andsetateenagerecord.

Iwasseventeen.

Fortenyears,Iwasschooledinthewaysofpowerlifting,whichissomuchmorethanpushingheavyweightsaround.Thereareseveralfactorstoconsidersuchasperiodization,volume,intensity,speed,strengthandelasticity.

SUPER-SIZED

LaterinmypowerliftingcareerI’dsquatted710lbs.inthe242lb.weight-classwhileweighing238lbs.Thatnight,Iturnedtomygirlfriendandsaid,“Whatdoyouthinkaboutmemovinguptothe275lbs.classandgoingforan800?”

Brandy,who’snowmywife,lookedatmewithaperfectpokerfaceandsaidverysupportively,“Youhavetopromisemewhenyou’redone,you’lldropbackdownto200lbs.”

Whenwefirstmetthreeyearsprior,Iweighed198lbs.andwasbuiltjustlikeSuperman.She’sseenquitethemetamorphosis.Lookingback,Ican’timaginehowIwouldhavereactedifshetoldmethatshehadwantedtogainanother40lbs.ontopoftheroughlyfortyorsopoundsgainedsincewefirstmet.

WhatcanIsay?

Thatevening,Icameupwithaplanofaction.Totrulycommittomygoal,Ihadtosetacompletiondate.Igavemyselfninemonths.Mytrainingsystemwasprettydarneffective,soIdidn’tneedtorecreatethewheelhere,justcontinuallyevolvemymethodswithanopenmind.Mygoalofweighing275lbs.soundedlikeafunone(yes,Igottoeatmore!),butasadedicatedathlete,Iwaseatingonlyasameanstoimprovemyleveragepointsandincreaseskeletaldensity,enablingmetosafelyhandleheavierweights.

Overthepastfewyears,Ihadalreadybumpedmynaturalweightupabout60lbs.andformetoaddanother40lbs.inafunctionalmannermeantIneededalotmorenutrients.

Whileresearching,Ipickedupanoldmagazineandopenedtoanarticlewrittenbybench-pressphenomJ.M.Blakely.Thetopicwaseatingtogainweight.

“Ifyouwanttobeattheman,you'vegottoout-eattheman!”hewrote.

And,that’swhatIdid.Ibeganeating.Well,itwasmorelikegorging:Eight,whole-eggomeletswithhalfaloafofbread,ahalf-gallonofwholemilkandafewbananasforbreakfast.Forlunch,I’dorderadoubledinnerportionofpennechickeninvodkasauce,acheeseburger,Frenchfriesandanentireloafofgarlicbreadwithdoublecheese,twocansofDr.Pepperandaquartofwholemilk.

Fordinner,Iwouldgoanywherethatsoundedgoodbetweenmyofficeandmyhouseandeatmorefoodthanafamilyoffour.Totopitalloff,IwouldendmynightwithanentirepepperonipizzathatIwouldcoverwithanotherhalf-poundofprovoloneslices,ahalf-gallonofBreyer’schocolateicecreamandaking-sizedSnickersbar.

Thefirstmonthwentprettyslow,butafterfourweeks,Iweighed248lbs.I’dgained10lbs.andwashandlingheavierweights.IthoughtIwasofftoagoodstart.

Foranothertwoweeks,thescaledidn’tchangeandafewtimesmyweightevendropped,thoughmycaloriesdidn’t.IbecamesoobsessedthatIwouldactuallyweighmyselfaftereachmeal,desperatelytryingtobreakthe250lb.barrier.

Finally,myweightshotfrom247lbs.to254lbs.intwodays.Fromthenon,therewasn’tasingledayIdidn’tgainweight.BeforeIknewit,Iwas280lbs.andstartingtotrainformy800lb.squatattempt.

Thiswasthemostuncomfortablepointinmylife.

EverythingIdidrevolvedaroundweight–bodyweight,barbellweightortheweightofthemassiveamountsoffoodIneededtofuelmytrainingsessions.

Inmyyoungeryears,Ithoughtthiswasglamorous.Lookingbacknow,IknowIwasacompleteidiot!Iwasexhaustedtwenty-twohoursoftheday.TheonlytimeIfeltenergizedwerethetwohoursIspentinthegym.Everyothermomentinsidemyskinwashorror.

Idevelopedaseverecaseofsleepapneafrommyownbodymasscrushingmyabilitytobreathe.Myrestingheartrateshotupfromthemid-60’stothemid-80’s.Iconstantlysweatedandhadtobring“back-up”shirtswithmewhereverIwentbecauseIwouldsweatthroughmyoriginalshirtbyday’send.

But,boywasIpowerful.Sopowerfulinfact,thatIblewpastmyintendedgoalof800lbs.andwoundupsquatting840lbs.Missionaccomplished!Butmyhealthwasthecollateraldamage.

PHOTO:Mike,280lbs.,competesasasuperheavyweightpowerlifter.

Imadeanappointmentwithmyfamilydoctor,whomIhadn’tvisitedinmaybethreeyears.IwalkedinforasimplephysicalandwalkedouthookedtoaHoltermonitor.Inaten-minuteappointmentIfeltlikeIhadagedtwentyyears.Althoughinmymid-twenties,Iwasdiscussingelevatedcholesterol,dangerouslyhighbloodpressure,irregularheartbeatandsleepapnea,conditionsmuchmorecommonwiththeforty-fiveandoldercrowd.

Scaredformywell-being,Iimmediatelyturnedmyfocustolongevitynutritionandwasblessedtoworkwithsomeofthemostbrilliantmindsinthefieldoflifeextensionanddiseasemanagement.

Today,Iwalkaroundatjustabout192lbs.at7percentbodyfat.Ironically,I’mactuallyamorepowerfulathletenow.Icansquat500lbs.withnobeltorkneewrapsfor20fullreps,andIcanrun10milesanydayoftheweek.Myrestingheartratehoversinthelow40’s,andIcaneasilymaintainaheartrateabove170beatsperminuteforhoursonend.Duetomybi-yearlycheckupsandcompletebloodtests,Iknowthatallmyprimaryindicatorsofhealthareatoraboveperfect.

Thereasonforsuchimprovednumberswasmyemphasisonlongevityscience.Learningfirsthandthenegativeeffectsperformancenutritioncanhaveonthehumanbody,Ibecameanadvocateofwholefoods.

Forthepasttenyears,TheDolceDiethasbeenevolvingasalongevityprogram,whichhasbeenprovensuccessfullyatthehighestlevelsofmixedmartialarts.Whatmakesmymethodsuniqueisthattheyareequallyemployedbythoseseekingtoextendgeneralhealthandwellness.

*****

THEMOVETOMMA

ThehealthrisksofpowerliftingandthedemandsIputmybodythroughhadadefiniteroleinpromptingmetoshiftmyfocustowardmixedmartialarts.IhadalreadybeencoachingmanyEastCoastmixedmartialartistsandjiujitsucompetitorsaswellasmystableofwrestlers.Inordertobeabettercoachinthisgrowingsport,Idecidedtostartgrappling.

ThefirstmixedmartialartsclassItookwasatalocalRenzoGracieaffiliateinNeptune,N.J.Iwas256lbs.

Leaner,faster,stronger–Iwantedtobeallthoseadjectivesonceagain,likeIwasinhighschool.Exceptnow,theemphasisalsowasonbeinghealthier.

Ayearlater,Isignedupforathree-daycamptobeheldatTeamQuestinPortland,Ore.,whichwaswidelyconsideredthetopMMAfightteamintheworld.RandyCouturehadjustbeatenTitoOrtiz,ChuckLiddellandVitorBelforttoretaintheUFCLightHeavyweightworldtitle.Thiswaswherehetrained,alongwithtwentyotherofthetopprofessionalfightersintheworld.

ItrainedhardleadinguptothecampandfeltthesamenervousexcitementIdidbeforeIwenttoCampGable.Ienvisionedthesamegruelingpracticesandwantedtobeprepared.

Thecampcameandwent.Itwasaneyeopeningexperience.TheguyswerejustastoughasIexpectedandthetechniquesbeingtaughtwerecertainlyworld-class.

Again,Iwassurprisedtolearnthattheareasmostoverlookedwerestrength,conditioningandnutrition.IspentmuchofmytimeinOregonspeakingatlengthwiththecoachesandathletesonthesetopics.Ilearnedandtaughtquiteabit,andbestofallImadefriendsthere,afewofwhichI’vekepttillthisday.

Aweekaftersettlingbackintomyregularlife,thephonerang.ItwastheheadcoachofTeamQuest.AfterexchangingpleasantrieshecamestraightoutandaskedmeifIwouldconsidermovingacrossthecountrytobeapartoftheteam.

Silence.

Ipulledthephonefrommyearandstaredatitaminute.Iwasworkinginanofficewearingasuitandtiewithafullyvested401Kplanandsixweeksofpaidvacation.Now,theopportunitytoleaveallthatandtakeachanceataguaranteednothinghadjustcomecalling.Ipolitelythankedthecoachfortheopportunityandaskedforafewdaystothinkaboutit.

Laterthatday,Isatinaboardmeetingandlookedaroundthetable.Iwastwentyyearsyoungerthanmyclosestpeer.Mostofthemwereoverweight.Theywereallniceguysintheirownright,buttheyjustseemedsodamnedstressedoutwithwork,withfamily,andwithsocialstanding.Mostoftheconversationwasaboutpayingbillsorgoingtothebar.Andthat’swhenIknewIhadtogetoutofthere.

Thatnight,ItookBrandy–stillmygirlfriend-outtodinnerandtoldheraboutmyoffertomoveaway.IbracedmyselfforwhatIthoughtshewouldsayandshesurprisedmeonceagain.

“Michael,youhavetodothis.”

Thiswasn’tonlyasacrificeforme.Thiswasasacrificeforheralso.Shehadworkedveryhardsincecollegebuildingastrongrésuméandhadachievedadreamjobasajournalist.WecouldalwayscomebacktoNewJerseyandtrytopickupwhereweleftoff,butwebothagreedthatifwedidn’tdothis,we’dregretit.

That’swhenIproposedtoher.Weweremarriedfourweekslaterandspentourhoneymoondrivingacrossthecountrytostartournewlifetogether.

CHAPTER4

3WEEKSTOSHREDDED

“Callmeabraggart,callmearrogant.PeopleatABC(andelsewhere)havecalledmeworse.Butwhenyouneedthejobdoneondeadline,you’llcallme.”SamDonaldson

Gresham,Oregon,israrelysunnyandtodaywasn’tanydifferent.Ipulledthekeysfromtheignitionandgrabbedmytraininggearforteampractice.ThedirtparkinglotwasstillmuddyfromtheongoingdownpoursinfamousinthePacificNorthwest.Iheardfootstepsandturnedtoseemycoachsquishingacrossthelottowardme.

“Whatdoyouweigh?”hesaid.

“192,”Ilied,anticipatingwhathe’dsaynext.

Hedidn’tbreakhisstrideashewalkedpastmeandgotintohistruck.

“Youmake170?”

Inodded.“Noproblem.”

Heslammedthedooranddroveoff.

Iactuallyweighed207lbs.

*****

ChrisWilsonwasthestartingwelterweightonthePortlandWolfpack,ateaminthenewlyfoundedInternationalFightLeague(IFL).TheIFLwasbuiltaroundateamconcept.Eachteam,headedbyanMMAlegend,comprisedfiveguysinfiveweightclasses–lightweight,welterweight,middleweight,lightheavyweightandheavyweight.

Aspotontheteammeantamonthlysalary,healthbenefitsandaveryrespectablepursewithwinincentivestoeachoftherosteredathletes.Itwasthecornerofficejobinourprofession.

BeingclosefriendswithChris,IknewhewasfieldingoffersfromotherorganizationsashisunorthodoxMuayThaistylequicklymadehimafanfavoriteandafearsomeopponent.IdeducedthatagoodofferhadcomeinandhiswelterweightspotfortheWolfpack’snextfightneededtobefilled.

Ihadn’tweighedlessthan184lbs.sincejunioryearinhighschool,butIdidn’tcare.AfterjustoneprofightasamiddleweightIwasreadytotakeanotherstep.ThenotionofemployingmyskillsasaperformancecoachexcitedmemuchmorethanthepaycheckIwouldreceiveasanathlete.

TherewouldbenopointofmakingtheweightjusttolooklikecrapandgetbeatuponnationalTV.IhadtomakesurethatIwasinthebestshapeofmylife.AndIwas.

I’dlost38lbs.infourweeksandweighedinat169lbs.formyIFLdebut.Thenextnight,Iknockedoutmyopponentin19secondsandsettherecordforthefastestKOintheorganization’shistory,andclinchedthewinformyteam.

Asanathlete,I’ddonemyjobthatnight.Butasacoach,I’dsetanewstandard.Guidinganathlete’sweightcutislikeguidingashipintodock.Ifthewindisofforthenavigationisdecipheredincorrectlyit’seasytosailoffcourse.

Icutto170lbs.repeatedlyoverthenexttwoyears.Duringthattime,mystableofUFCathletescontinuedtogrow,andthestudentsinmynewlyestablishedWomen’sFITprogramcontinuallywatchedmeshrinkfromover200lbs.to170lbs.inthecourseofafewweeks.TheywantedtoknowwhatmagicformulaIused.Ikepttellingthemit’snotmagic,it’scommonsense.

Finally,mywifesuggestedwesitdownandwriteadescriptionofoneofmycuts.Shetypeditupandwecalledit

Andthentheresultsstartedrollingin.Officeworkers,housewives,nurses,teachers,factoryworkers;thesewereallnon-athleteswhoexperiencedlife-changingweightlossbasedononeofmyweightcuts.Ifeltsoblessedtobeabletosharethisknowledgewithpeoplewhoweretrulybenefittingfromit.

Today,3WeekstoShreddedcontinuestogarnertheacclaimofeverydaypeoplewhoarelosingweightsmartlyandkeepingitoff.

PHOTO:Mikeloses110lbs.tocompeteasaprofessionalmixedmartialartist.Here,heweighedinat169lbs.thedaybeforehesettherecordforthefastestknockoutintheIFL.

CHAPTER5

TOUGHLOVE

“Thewayyouthink,thewayyoubehave,thewayyoueat,caninfluenceyourlifeby30to50years.”DeepakChopra

Duringtheyears,Ihavetakennoteofcertainpersonalitytypes,particularlytheonethatcomestoclass,mostlyontimeandusuallywiththeappropriategear.Basically,they’veshownup,punchedinontheoldtimeclockandarethere–atleastinbody.

Forsomereason,thesepeoplearen’tquitethereinspirit.

Ialwaysmakeitapointtoestablishapersonalrelationshipwithallofmystudents.Iwanttoknowabouttheirjob,theirfamilyandtheirpets,inadditiontotheirgoals,medicalhistoryandpersonalvariants.Becauseofthis,Iamabletobeabettercoachtothatpersonandgainadeeperunderstandingoftheirmotivation.

Alltoooften,thesepeopleshowupreadytogo,butslowlystarttoofferlessandlessduringclass.Theyarejustgoingthroughthemotions.

Itisnowonderthey’vemaintainedthesamebodyshapeforthepasttwoyears,orgainedafewpoundsthelastfewmonths,ordon’thaveenergyliketheyusedto,or“werejustsobusytodaythey’regoingtotakeiteasy.”

Ibelieveinhardwork,accountability,andpositivemotivation.IpersonallyworkharderwhenIamhappyandhavethesupportofthosearoundme.Iconstantlytrytocreatethesameenvironmentformystudents.Unfortunately,thisdoesnotworkforeverybody.

Andthenithitme!

Notallpeopleneedtobetreatedwithkidgloves;somepeopleneedtobehitwithahammer!And,thatiswhatIstarteddoingwhennothingelseworked.Itwentsomethinglikethis:

“Whatareyoudoing?!YouhavelegsandarmsandhealthyorgansthatallowyoutogetoutofbedeverydayandwalkintomyclasssoyoucandoWHAT?Wasteyourtime?Wastemytime?Idon’tcareifyoucan’tdoasinglepush-up,allIwantisforyoutotry–orleave!”

Well,yougetthepicture.

Sometimes,wehavetotellpeoplewhattheydon’twanttohear,becausehearingitcouldpotentiallysavetheirlives.Andsometimes,weneedtodropthepretenseofourowninsecuritiesandrecognizewhenafriendorlovedoneistryingtohelpus,nothurtus.

CHAPTER6

CRABSINTHEPOT

“Allmendreambutnotequally.Thosewhodreambynightinthedustyrecessesoftheirmindswakeinthedaytofindthatitwasvanity;butthedreamersofthedayaredangerousmen,fortheymayacttheirdreamwithopeneyestomakeitpossible.”T.E.Lawrence

I’mblessed.Asacoach,I’vementoredthetroubledkid,thesuit-and-tieprofessional,thepartyboy,andthefamilyman,tonameafew.Mystableofathletesisgorgeous.Thoroughbreds.Workhorses.

However,Igetthemostjoyoutofhelpingtheevery-manandevery-woman.Whenpeoplestartedaskingfor3WeekstoShreddedtobemassproduced,Ishruggedmyshouldersandsaid,“Okay.”NotinamillionyearsdidIexpecttosellasmanycopiesaswehave,orreceiveabsolutelytear-jerkingtestimonialsofsuccessfromtotalstrangers.

Youmightbesurprisedhowmanyoftheselettersdescribethemreachingtheirgoalsdespitethecrowdsofunsupportivepeoplewhosurroundthem.Weallfacechallenges,butit’showwereactwhenfacedwiththeseobstaclesthatmakethedifferencebetweenwinningandlosing.

BelowispartofanactualletterIreceived.It’sfroma54-year-oldwomanhalfwaytohergoaloflosing40lbs.AtthepointIreceivedthisletter,shewasdown20lbs.Duringherweightloss,hersisterbeganbringingafriendtoherhouse.Whatwouldyoudointhefollowingsituation?

Mike,

Mysisterandherfriendarehere.Herfriendlikestocookforus.Lasttimehewasherehemadepasta,hotsausageandgarlicbread.Tonight,hemadebreadedsteak,garlicbreadandpotatoes.Hetriestobullymeintoeatingwiththem.It'ssohardforme.Isayno,andhesays,“Youcannotstarveyourself!”I'MNOTSTARVING!I'mlosingweight.I'mdoingsowell.Ihavetokeepmyeyesontheprize.It'sallveryupsettingtome.IfeellikeIwanttopunchhimintheface.Idon’tneedtoarguewiththisguyIdon’tknow.

-Shelly

Here’spartofwhatIwroteback:

Shelly,

Justlikeyouhavetakencontrolofyourlifeyoumustnowtakecontrolofyourkitchen.ItisYOURkitchenafter-allandinMYkitchen,Imaketherules.Therearenounhealthyingredientsallowedtobebroughtintomyhome.IfmyfamilyandIdofeellikewedeservetogetsomeicecreamorenjoyapizza,wegetinthecarandmakeadayofit.Myhouse,justlikemybody,ismytemple.

AmajorpartofeverylifestylechangeiswhatIcall,“TheCrabsinthePotSyndrome.”Asaformerfisherman,Iwouldnoticehowcrabswouldclimbontopofeachothertogettothetopofaholdingpotbutsureenough,everytimeonebravelittlecrabgotcloseenoughtobreakfree,alloftheothercrabswouldreachupandpullitrightbackdown.

Whethertheyaretryingtopullthemselvesupwithyouorsimplytryingtostopyoufromenjoyingafreedomthattheyarenotyetabletoenjoy,doesnotmatter.

Weneedtorecognizethese“crabs”inourownlifeandextractourselvesfromtheirinfluence.Sometimesitisacoworker,whomwecansimplyavoid.Othertimes,itisafamilymemberwecannotavoid,butwecanremovetheirinfluenceoverourlifechoices.Intime,youwillseethatyouhavebecomeanexampletowhichtheywillaspire.

Mostly,youmustbestrongandrealizethatyouareallowedtoliveyourlifeaccordingtoyourrules...especiallyinyourownhome!

Greatwork,Shelly!Keepuspostedonyourprogress.

-Mike

Igetlettersliketheseallthetime:Thecoworkers,thefriends,thespouseorboyfriend/girlfrienddon’tunderstandmygoals.Theydon’tthinkIneedtoloseweight.They’realloverweightandsotheydon’tknowwhyI’mdoingthis.Mybosskeepstryingtogetmetoeatadonut.

ENOUGH!

People,thewordis“no.”Unfortunately,itsometimesmustalsobe“NO!”Peoplewhocontinuallytrytoforceyoutostrayfromyourpathhavebeencalledmanythingsthroughouthistory–allnegativeinconnotation.Thinkaboutit.

YOUAREYOUROWNBESTCHAMPION!

That’sright.YOU!Notyourbestfriend.Notyourspouse.Notyourchild.Whileeveryonearoundyoucancheeryouonandbesupportiveofyourendeavors,inactualitytheonlypersonyoucan100percentrelyonisYOURSELF!

Conversely,youareyourownworstenemy.Themindcanbeaterriblething.Ourthoughtscanbreakdownourwallsofself-doubtandcreateemotionalobstacles.Moreoftenthannot,itisthebarriersweerectforourselvesthatcauseustofail.Fantastically,oursuccessisalsoreachedbyovercomingthesefalseimpediments.

GIVEYOURSELFPERMISSIONTOKICKASS!

Yes,that’sright.Manypeopleputthemselveslastandonlywaittotakecareoftheirbodiesuntilit’stoolate,untilheartissuespopup,diabetessetsin,orworse.

HenryDavidThoreausaid,“Goconfidentlyinthedirectionofyourdreams.Livethelifeyouhaveimagined.”Andtillthisday,I’mblownawaybythiskidwhodidjustthat.JustinB.

Followingyourdreamsandstickingtoyourgoalstakesguts.MyGramscallsitchutzpah.Therearemanyobstaclesalongthewayintheformofdoubts,naysayersandwarm,delectablepastries.Iknow.I’vebeenthereanddoneitmanytimesover.But23-year-oldJustinhadbeenthroughtheemotionalringerandbecauseofthatheneverlostsightofhisgoal.Hewasn’ttakenseriously.Girlsdidn’tlookathimasapotentialboyfriend.Hewasfilledwithself-doubt.Thenoneday,hesaidENOUGH!Andheflippedtheswitchtojumpstarthislife.

ThefollowingispartofhisrealtestimonialthathepostedonMyDolceDiet.com–IhadnevermetorheardfromJustinbeforethis.Hewasacompletestranger.

Alright,soI'mnewtothissiteasoftoday,butI'mcertainlynotnewtoMikeDolceandTheDolceDiet.Withhishelp,IwasabletoaccomplishadreamofminethatIalwayshad,anditwasadreamthatIneverthoughtcouldbecomereality.Butthankstohim,andjustsomehardwork,dedicationandinspiration,Iamsittingheretodayatahealthy172lbs.afterweighinginlastFebruary1stat340lbs.(injustoverayear).

Inthebeginning,IneverthoughtI'dbeabletolastonadiet,butaftersuchtremendousreviews,IfeltlikeIowedittomyself,myfamily,andmostimportantlymyhealthandbodytogiveitashot.Sothat'swhatIdid.

Inthefirstmonthweightwaspouringoffofme,whichwasthesparkIneeded!Withinthefirstfewmonthsmymindsethadchangedaswell.Inolongerwantedtocut40lbs.orsoandthengobacktomyoldself.Iwantedtolosesomuchmoreweight,andmostimportantly,continueonthispathofahealthylifestyle.

Itfeltgoodtowakeupinthemorning,seethesunshining,eatahealthybreakfast,hearthebirdschirping,dosomecardio,hitthegym,andfeelrefreshed!Thiswas,is,andforeverwillbethemostspecialandmostsurrealfeelingIcouldeverfeel.

NolongeramI"thefatkid,""theniceoverweightguy,"andallthoseotherthings.IfeellikeIgetFULLrespectnowwhetheritbeatmyjob,frommyfamily,fromgirlsthatwouldNEVERgivemeachancethatnowsuddenlywantmynumber(NOTHANKS!I'mstilltheSAMEgentleman,butwithaNEWbody!IfIwasNOgoodforyouthen,you'reNOgoodformenow!lol)

Butseriously,IwalkaroundwithconfidenceandthankstoMike,Idreambiggerthings,andIhavetheconfidencethatIcan,andthatIWILLachievethosedreams!

Nowthatmygoalisreached,I'mnottakingmyfootoffthegaspedal.It'snowtimetomaintainthishealthylifestyle,whichIwillhavenoproblematalldoing.It'smorethanjustenjoyable;it'ssimplyabeautiful,specialthingthatmeanstheworldtome–livinglifethisway.It’sunreal.

-JustinB.

Afterhepostedthisonthesite,Justinreceivedalotofnicecomments.Asyoucouldimagine,losingthatmuchweightisalife-changingexperience.AndwhileJustinthanksme,I’mmorehumbledthanflattered.Justinistheonewhodidallthework,notme.Iappreciatehimtakingthetimetowriteabouthisexperience.Iabsolutelylovethathefeelsrightinhisownbodynow.Justinwasmissingoutonthejoyslifehadtooffer,andonedayhesaidENOUGH!andforeverchangedhislife.That’sagutsymove.

CHAPTER7

DON’TCOUNTCALORIES,MAKECALORIESCOUNT

“Nobodycreatesafad.Itjusthappens.Peoplelovegoingalongwiththeideaofabeautifulpig.It’slikeaconspiracy.”JimHenson

We’veallheardthefamousChineseproverb:“Giveamanafishandyoufeedhimforaday.Teachamantofishandyoufeedhimforalifetime.”

Thesameprinciplecanbeappliedtohealthandwellness.Teachapersonhowtogroceryshop,cookwell-balancedrecipes,meshhealthyeatinghabitsintotheirbusylivesandmakepositivechoices,andtheywillbesetforlife.

Handthemapre-manufacturedfrozenTVdinnerand–well,youcanseewherethisisgoing,right?

Thedietandexerciseindustryhasthelargestamountoffadsthananyother.Simplystated,anydietthatrequiresthesubjecttoeatadecreasedamountofcaloriesforasetperiodoftimewillbeadietthat,insomecapacity,works.Willthepersonlearnhowtofeedhimorherselfforthelongterm?Maybe.Willheorshekeeptheweightoff?Probablynot.

TheDolceDietworksbecauseitisnotadiet.Itisasetofcommon-senseprinciplesthat,whenapplied,outlinesawayofeatingforlongevity.Theresultsareenergy,increasedvitality,overallvibrancyandabrighteroutlookandyes,whenportionedcorrectly,weightloss.

Idon’tbelieveincountingcalories.Idon’tbelieveinusingartificialanything.Why?Becausewedon’tneedtocountcaloriesifwe’reeatingclean.Whatisthecaloriecountofgrilledchickenbreast,steamedbroccoliandapalmfullofquinoa?Whocares?

TheonlytimeInoticepeoplecountingcaloriesiswhenthey’reeatingsomethingtheyshouldn’tbe.

Yourcalorieexpenditurefluctuateseasilyfromdaytodayevenifyourscheduleappearstobeexactlythesame.Wemusteatbasedonouractions,notouremotions.Aforkintheroaddoesnotwarrantaspooninthemouth.

Forexample,youthoughtthisMondaywouldbelikeeveryotherMonday–butyouwalkintoworktofindoutthosereportsareduetoday,nottomorrow;thebossisbreathingdownyourneck;yourcomputerjustexploded,andthecopymachineisleakingsomethinggnarly.Oh,andyourkid’sschoolnursecalled.Histemperatureis102.

Nowyouareburningmorecaloriesthanusualthroughacceleratedcognitivefunctionandincreasedphysicalactivity.Yougogetyourkidandtakehimtothedoctor,soyougethometwohourslaterthanusual.Younowgettothegymlateandallthetreadmillsaretakensoinsteadofalightrunyoudosquats.

Allthesethingsaddupandit’sdrasticallydifferentcomparedtoTuesday,whenthere’snoworktobedonebecauseyoudiditallMonday,thekidishealthyandyourscheduleisbackontrack,soyougettogohomeandtakeanapbeforeyouheadtothegym–ontime!Thedifferenceincaloriesyou’veexpendedonMondaycomparedwithTuesdayisdramatic.

Mostpeoplemakethemistakeoffollowingageneraltemplatedietthatrestrictscaloriesorfoodgroupsandshowsnoregardforenergyexpenditure.Thesamplemealplansoutlinedinthisbookshowyouhowwholefoodsconsumedoftenandingreatvarietyisthetruesecretto

Beaccountableforwhatgoesintoyourbody.

Behonestwithyourself.

CHAPTER8

GROCERYSHOPPING101

Gointoyourkitchen;openyourcabinetsandpantry.Takeeverythingoutandputitonthetable.Next,openyourrefrigeratoranddothesamething.Takeagoodlookatwhat’sthere.Thisiswhatyourorgans,bones,muscles,dreamsandrealitiesaremadeof.Weabsorbeverythingweputintoourbodiesregardlessofitsabilitytomakeushealthyorsick,strongorweak.

Belowisahandyguidetohealthyshopping.Manypeopleeatpoorlysimplybecausetheyshoppoorly.Supermarketsaresetuplikecasinos.Itisamazeofmarketingandstrategy,sowhenyouwalkintoanystore,alwayshaveaplan.

Assoonasyouentermostmarkets,youwillseetheproducesection,whichhousesthefruitsandvegetables.Alwaysstartyourshoppinghereandonlypickupitemsfromyourlist.Ihavemadeoneforyoutouseasareference.

GROCERYLIST

FRUIT

Strawberries

Blueberries

Apples

Oranges

Mangos

Avocados

Bananas

GREENVEGETABLES

Babyspinach

Greenpeppers

Asparagus

Broccoli

Kale

Zucchini

Brusselssprouts

COLOREDVEGETABLES

Tomatoes

Redpeppers

Onions

Beets

Carrots

Corn

Sweetpotatoes

GRAINS

Oatbran

Quinoa

Brownrice

Pasta

Ezekiallow-sodiumbread

Buckwheat

Amaranth

NUTS

Walnuts

Cashews

Pistachios

Almondbutter

Peanutbutter

Hazelnuts

Pecans

LEGUMES

Garbanzobeans

Blackbeans

Kidneybeans

Pintobeans

Redbeans

Favabeans

Limabeans

FATS

Flaxseeds

Chiaseeds

Peanutoil

Grapeseedoil

Coconutoil

Extravirginoliveoil

Hempoil

DAIRY/NON-DAIRYALTERNATIVE

Almondmilk

Coconutmilk

Fetacheese

Havarticheese

Mozzarellacheese

Ricecheddarcheese

Almondcheese

ANIMALPROTEIN

Eggs

Wildredsalmon

Tuna

Chickenbreast

Groundturkey

*Theseitemsshouldalwaysbeonhand:Purifiedwater,greentea,basil,oregano,freshgarlic,thyme,paprika,seasalt,pepper,rosemary,cayenne,turmeric,cumin,andcinnamon.

BUYERBEWARE

Whileshopping,rememberthatproductlabelsaredesignedtoattractyou.Theyareasalestactic.Forinstance,manypeopleconfusenonfatvs.fatproducts.

Nonfatdoesnotnecessarilymeanlesscaloriesor“betterforyou.”Oftennonfatfoodshavemoresugarinthemthantheirregular-fatcounterparts.Andcertainso-called“sugar-free”foodsareoftensweetenedwithsuspiciouschemicals.(Googledanger+splendaandseewhatpopsup.)

Youmustreadtheingredients.

*****

THENUTRITIONFACTSLABEL

Mostpeopleglanceataproductandonlylookatthecalories.Somegoalittlebitfurtherandcomparethefat,carbohydrateandproteincontent.

Manydon’tevenconsiderthefibercontent,butthekeyconcernreallyshouldbewiththefineprint:Theingredients.Thatiswhereyouactuallyfindoutwhatyou’reeating.

Protein,carbohydrateandfatqualitywilldifferdrasticallydependingonwhattheitemismadeof.Youonlyfindthisthroughtheingredients,whicharelistedinorderoftheirquantityintheproduct.Thatmeansthefirstingredientonthelistmakesupthelargestamountoftheproductandsoon.

CHAPTER9

STRUCTURINGAMEALPLAN

TheFourTypesofNutritionalMotivation

Inmyexperience,thefourmostcommonmealplansarefocusedon:

1.Athletes

2.Health&Wellness

3.Gluten-Free

4.Vegan

Eachofushasaspecificgoalinmindandthosegoalswilloftenchangewithtime.Somegoalsarestrictlybaseduponperformanceorbodycompositionwhileothersmaybefocusedongeneralhealthorevenecology.Eachoftheseformsabasicmotivationtofollowaspecificmealplan,ornutritionallifestyle.

ThegoalofLivingLeanistooutlineasimplestructureinwhicheachofthefourprimarylifestylescanactuallyconvergeandfollowthesameexactmealplan,withafeweasyexchanges.

Forexample,myfamilyandIhavevariedpersonalgoalsandoftenfollowdifferentnutritionallifestyles,yetwecaneatvirtuallythesamemealwithafewsimplealterations.

Ibelieveinaholisticapproachtohealthanditisveryimportanttoembracethepositivesocialandemotionalimpactofsittingwithyourfamilyorfriendswhileyoueat.Thisbuildsaverystrongsupportsystemregardlessofyourgoal,andmakesthetimespentpreparingyourmealsmuchmorerewarding.

Thisconceptisveryimportant.

Ihavetheexperienceofworkingcloselywithmanyeliteathleteswhosupporttheirfamiliesasaresultoftheirathleticperformance,yethaveahardtimefollowingapropermealplansimplybecauseitistoodifficulttofeedthekidsonemeal,momadifferentmealandtheathleteanother.Moreoftenthannot,theathletewouldeatclosertowhatthekidswereeating,sacrificinghisowngoals.

Maybethisisyoutoo?

AllofthemealsoutlinedinLivingLeancanandshouldbeenjoyedbytheentirefamilywithveryminoradditionsorsubtractionstofiteachmember’sgoal.

Forexample,afewweeksago,whileIwasinaHealth&WellnessstagefollowingaGluten-Freenutritionallifestyle,mywifewasinanAthleticstageandhadplannedapastamealtofuelhertrainingforanupcomingrace.Mysisterwascomingtodinnerwithher3-year-oldson,bothofwhomareVeganandGluten-modified.Thismaypresentadilemmatosomehostswhomightnotknowwhattomaketokeepeveryonehappy.But,forthoseofusfollowingtheprinciplesof

MyPowerPastaSauceiscompletelyorganic,gluten-freeandvegan.ThatmeansANYbodycaneatitandstillstaywithintheirownnutritionallifestyle.

MywifeandIhadablastcookingthesauce,sippingaglassofredwineandsharingqualitytimeinthekitchenwhileeveryoneelsekeptpoppingovertothestove,saying,“Wow,thatsmellsgreat!”

Theonlychangeswemadetoourmenuweretoaddapotofquinoa,agluten-freeoption,inadditiontoapotofwholewheatpasta.Bothareveganapproved.

Wealsoofferedslicesoffreshmozzarella,gratedparmesancheese,avibrantgreenspinachsalad,toastedbrownricebreadandsproutedgrainbreadwithatouchofextravirginoliveoilandbalsamicvinegarfordipping.

Everybodylovedthemeal,ate100percentwithintheirnutritionallifestyle…andtherewasn’tasinglescrapoffoodleftover!Again,thepurposeofthisbookistoshowyouhoweasyitistoLIVELEAN!

*****

Belowisasamplemealplanthatcanbeusedbyathleteandobesealike.Feelfreetopersonalizethisplanwithdifferentrecipestosuityourlifestyle.PaycloseattentiontotheHealth,Vegan,andGluten-Freeoptions.Allrecipesarelistedinthenextchapter.

A=Athlete

H=Health-Minded

G=Gluten-Free

V=Vegan(noanimalproducts)

CHAPTER10

RECIPESFROMINSIDEMMA’SELITEFIGHTCAMPS

Alloftheingredientsintheserecipesareoptional.Bynow,youhavelearnedtheprinciplesof

Herearesometipstoremember:

-Unlessotherwisenoted,allingredientsaretobeasclosetotheirnaturalstateaspossible.Thatmeanstheyshouldbefresh,organic,free-range,local,non-processedandnotgeneticallymodified.

-Forcooking,usecoconut,grapeseed,and/orpeanutoil.Theyremainstableatmediumtohighheats.

-Extravirginoliveoilisnotacookingoilandshouldneverbeservedaboveroomtemperature.

-Adashisabout1/8ofateaspoon.

-Apinchisabouthalfofadash.

NUTRITIONALMOTIVATIONKEY

A=Athlete

H=Health-Minded

G=Gluten-Free

V=Vegan(noanimalproducts)

BREAKFAST

Certainlythemostimportantmealofthedayisbreakfast.Ifwecouldonlyeatawell-balancedbreakfast,asopposedtoawell-balanceddinnereachday,thebreakfasteaterswouldbemuchhealthier,capableindividuals.

Itsurprisesmewhenamodernadultadmitstoregularlymissingbreakfast.Asthefirstmealoftheday,itmustbethefirstthingyoudo.Theremaybeplacestogoandthingstodoafterward,butyoumuststartwithbreakfast.

Mostpeoplebegintheirdaywithcoffees,teasandjuicesbeforeaddressingthemostbasichumanneed:WATER.Ifyouarethirsty,youaredehydrated.Thefirstthingyoushoulddoeverymorningissiproom-temperature,filteredwater.Thiswillcleanyourdigestivetract,beginrevitalizingyourcellsandfireupyourmetabolism.

Now,prepareyouringredients,turnontheteapotandtakeaminutetoenjoythebeginningofawonderfulday!

BreakfastBowl

(A,H,G,V)

½cupoatbranorbuckwheat(G)

1cupblueberries

½cupstrawberries

¼cupraisins

½slicedbanana

1Tbsp.all-naturalpeanutoralmondbutter

1Tbsp.groundflaxseeds

1pinchcinnamon

1cupwater

Inamediumsaucepanbring1cupwatertoboil.

Reduceflameandmixinberriesandoatbran,stirringoftenuntildesiredconsistencyisreached.

Mixinflaxseeds,raisinsandcinnamon.

Pourintobowlandaddpeanutbutteroralmondbutterandtopwithbanana.

Addinadashofalmondmilkorwatertothinoutoatbranifdesired.

PitbullPancakes

(A,H,G,V)

1cupPamela'sBaking&PancakeMix(orsimilarbrownricemix)

1largeeggoreggalternative*(V)

3/4cupwater

1Tbsp.coconutoil

Followthepancakedirectionsonthebackofthemix.

Usecoconutoilforthemixandtocookthepancakes.

ServewithFreshBerrySyrup.

NOTE:Addmorewatertobatterforthinnerpancakes.Lesswaterforthickerpancakes.

*EasyEggAlternative

(Thiseggsubstitutionisequalto1egg.)


3Tbsp.water

Stirtogetheruntilthickandgelatinous

EastCoastBreakfastToast

(A,H,G,V)

1egg(oreggalternative)

¼cupalmondmilk

2slicesbread

Coconutoil(asneeded)

1dashcinnamon

Coatpanwithcoconutoilandplaceoverlowheat.

Inbowl,beateggsandmilktogetherwithfork.

Dipbreadintoeggmixtureandsoakthrough.

Putbreadslicesinpanandheatuntillightlybrowned.

Besuretoflipthemovertocookbothsides.

Repeatuntilallbreadsliceshavebeenbrowned.

Topeachbreadslicewithcinnamon,freshfruitorservewithFreshBerrySyrup.

NOTE:Ifcookingformorethanoneperson,justdoubletherecipeasyouseefit.

FreshBerrySyrup

(A,H,G,V)

4oz.water

1cupstrawberries

1cupblueberries

1Tbsp.agave(optional)

Addwaterandfruittosmallsaucepan.

Coverandturntolow-mediumheat.

Whenfruitsoftens,reduceheatandmashwithspatula.

Addagave,stirandserve.

Oats&BerriesSmoothie

(A,H,G,V)

1cupblueberries

1cupstrawberries

1orange

1banana

½cupuncookedoatbranorbuckwheat(G)

½cupalmondmilk

1Tsp.honey

10icecubes

Combineinblenderandblenduntilcreamy.

LUNCH

Lunchisbestkeptsimple.Weallgetverybusy,especiallyinthemiddleoftheday,whichiswhyweshouldplanourlunchesthenightbefore.Therecipesthatfollowareveryeasytomakeandaredesignedtobeportable,whilebeingdelicious.Asarule,bringyourlunchwithyou.Youcannotrelyonhavingthetimetofindapropermealinthemiddleofahecticday.

Sometimes,I’llgrabacontainerfilledwithSalmonSalad,aloafofEzekialbread,afewapples,andthroweverythinginmycooler.EvenifIplanonbeinghomeforlunch,Imaygetdivertedorstuckintraffic,butI’mprepared.

SalmonSalad

(A,H,G)

1canwild-caughtAlaskanSockeye

½stalkcelery,chopped

¼cupredorsweetonion,chopped

2Tsp.spicybrownmustardorhorseradish

2Tbsp.dillpicklerelish(unsweetened)

1/4Tsp.blackpepper

7pittedblackolives,chopped(optional)

½avocado

Brownricewraporbread

Putsalmoninalargemixingbowlandmashincelery,onion,mustard,relish,olives,pepperandavocado.Mixthoroughly,mashingavocadointothemixture.Transfermixturetobrownricewraporbread.Enjoy!

ChickPeaSalad

(A,H,G,V)

6oz.chickpeas(garbanzobeans)

1handfulbabyspinach

1handfulkale

½cucumber,sliced

¼choppedonion

½tomato,chopped-or6cherrytomatoes

½cupchoppedwalnuts

6slicedstrawberries

4oz.fetacheesecrumbles(optional)

3Tbsp.extravirginoliveoil

3Tbsp.balsamicvinegar

Combineallingredientsinbowlanddrizzlewitholiveoilandbalsamicvinegar.

EggSalad

(A,H,G)

4wholehardboiledeggs,peeledandchopped

¼onion,chopped

1dashseasalt

1dashblackpepper

½avocado

Breadorwrap

Combineeggs,onion,saltandpepperinmixingbowl.Scoopouthalfanavocadoandaddtomixture.Mashwell.Serveonwholewheatorgluten-freebread,inwraporoversalad.

TunaSalad

(A,H,G)

1cantunainwater

¼onion,chopped

½celerystalk,chopped

½avocado

1-2Tbsp.brownspicymustard

1Tbsp.sweetpicklerelish

1hard-boiledegg

Mixallingredientstogetherandputonwholewheatorgluten-freebread,inwraporenjoyovergreensalad.

SupaflyChickenSalad

(A,H,G)

8oz.chickenbreast,cutintobite-sizedpieces

½celerystalk,chopped

1cupgrapes,halved

1cupchickpeas

1avocado,peeledandpitted

1Tsp.lemonjuice

Seasaltandpepper,totaste

Lightlycoatpanwithgrapeseedoilandcookchickenoverlow-mediumheat.

Combinerestofingredientsinlargebowlandmixwell,mashingavocadointomixture.

Oncechickeniscooked,letcoolandthenaddtorestofingredientsinbowlandmixwell.

Chilluntilserving.

Thissaladcanbeservedanumberofways:Onabedoflettuce,onwholegrainbreadorinagluten-freewrap.

Omelet

(A,H,G)

3wholeeggs

¼dicedredpepper

¼dicedonion

¼almondmilk

1cupmushrooms,sliced

1handfulspinachleaves

1dashseasalt

1sliceHavarticheese(optional)

Also…

1/3avocado,smearedontoast

2slicestoastedbread

Lightlycoat2mediumsautépanswithgrapeseedoilandputonlowheat.

Dicepeppers,onionsandmushrooms.Addtopan#1.Sautéforabout2minutesandaddmushrooms.

Whipeggsandmilkinmediummixingbowl.

Oncethevegetablesbegintosoften,addspinachleavestopan#1.

Oncespinachhasbeguntowilt,removepan#1fromheat.

Evenlypoureggsintopan#2sotheycoatthebottomofthepanandcover.(Donotstir.)

Oncehard,fliptheomeletoverandimmediatelyaddcontentsofpan#1andcheeseslicetohalfoftheomelet.Foldtheemptyomelethalfoverontopandservewithtoastsmearedwithavocado.

EggScramble

(A,H,G)

3wholeeggs

¼dicedredpepper

¼dicedonion

1cupmushrooms,sliced

1handfulspinachleaves

1dashseasalt

1slicewhitecheese(optional)

Also…

1/3avocado,smearedontoast

2slicestoastedbread

Lightlycoatmediumsautépanwithgrapeseedoilandputonlowheat.

Dicepeppersandonionsandaddtopan.Sautéabout2minutes,thenaddmushrooms.

Whipeggsinmediummixingbowl.

Oncethepeppers,onionsandmushroomssoften,addspinachleaves.

Oncespinachbeginstowilt,evenlypoureggsintopan.

Lightlystirintoascramble.

Oncedesiredconsistencyisreached,turnoffstovetop,mixincheeseandservewithtoastsmearedwithavocado.

StrawberrySalad

(A,H,G,V)

2handfulsbabyspinach

10freshstrawberries,sliced

½avocado,cutintobite-sizedchunks

1cupwalnuts

Arrangespinach,avocado,walnutsandstrawberriesinbowl.

Dressing:Lightdrizzleofextravirginoliveoilandbalsamicvinegar

PastaSaladwithVeggies

(A,H,G,V)

2cupsrotinipastaorgluten-freepasta,cookedaccordingtopackageinstructionsanddrained

1cupchoppedbroccoli,steamed

1cupchickpeas

1/3cupcubedorshreddedmozzarellacheese(optional)

1clovegarlic,minced

½tomato,diced

Dressing:Lightdrizzleofextravirginoliveoilandbalsamicvinegar

Inabowl,mixallingredientstogether.Coolinrefrigeratoruntilreadytoserve.Toserve,adddressingandcheese.

SimpleSpinachSalad

(A,H,G,V)

NOTE:Thisisagreatweight-cuttingmealwhenyouneedtobelightbutwanttokeepyourenergyhigh.

1handfulfreshspinachleaves

1handfulcoloredvegetable,chopped

1handfulfruit,chopped

Dressing:Lightdrizzleofhempoilandapplecidervinegar

Mixallingredientsinbowlandtopwithdressing.

WaldorfSalad

(A,H,G)

½cupchoppedwalnuts

½cupplainyogurt

2Tbsp.avocado

2Tbsp.parsley,minced

1Tsp.honey

Freshlygroundblackpeppertotaste

2largeapples,choppedinto½inchpieces

2celerystalks,chopped

¼cupraisins

½lemon,juiced

1headRomainelettuce,shreddedintobite-sizedpieces

Mixyogurt,avocado,parsley,honeyandpepperinabowl.Addtheapples,celeryandraisinsandsprinklewiththelemonjuice;tosswithyogurtmixture.Waittoaddwalnutsandlettuceuntilyou’rereadytoeatthesalad.Chillbeforeserving.

DRESSINGS

Oil&VinegarDressingExtravirginoliveoil,addtotaste

Balsamicvinegar,addtotaste

Nature’sDressing

Hempoil,addtotaste

Applecidervinegar,addtotaste

GrapeseedPesto

1½cupsfreshbasilleaves

½cupgrapeseedoil

Grindbasiltoafinepastewithmortarandpestle*andputinsmallbowl.

Addgrapeseedoilandstir.

*Youcanalsouseablenderorfoodprocessor.

StrawberryVinaigrette

½cupextravirginoliveoil

½pintfreshstrawberries,halved

2Tbsp.balsamicvinegar

½Tsp.seasalt

¼Tsp.blackpepper

Blendallingredientsuntilsmooth.Serveoversalad.

DINNER

Thedinnertableofmanyhardworking,well-intentionedfamilieshasbeentakenoverbygrab-n-goburgersandpizzadelivery.Stopthisnow!Thefollowingrecipesaresimple,nutritious,costeffectiveandeasilymodifiedtoyourtaste.

Chicken&AsparagusStirFry

(A,H,G)

2chickenbreastscutintobite-sizedpieces

1bunchthinasparagus(about20stalks)

2clovesgarlic,chopped

1mediumshallot,minced

2Tbsp.low-sodiumsoysauceorteriyakisauce

Cutoffthickendsofasparagus;washwhatremainsandcutintobite-sizedpieces.

Steamforabout7-10minutes,oruntilbrightgreen,andthensetaside.

Inalargepan,sautéshallotandgarlicinpeanutoilforabout2minutes.

Addchickenandcontinuetosautéabout6minutesoruntilpinkdisappears.

Pourintoheat-safeservingbowlandmixinasparagus.

Add2Tbsp.low-sodiumsoysauceorteriyakisauceandserve.

SautéedGarlic&MushroomStringBeans

(A,H,G,V)

2lbs.fresh(orfrozen)organicgreenbeans

9largeshiitakemushrooms(fresh,notdried)

4-5mediumclovesofgarlic,minced

Washbeans,cutoffends,andsnaptheminhalf.

Steamthegreenbeansuntiltender.Drainandsetaside.

Coatlargepanwithgrapeseedoilandplaceonlow-mediumheat.

Addgarlicandmushroomsandcookfor3minutes,stirringoccasionally.

Mixinthegreenbeansandsautéfor6-8minutes,untilbeansarebrowned.

Servewithquinoa,fishorchicken.

TurkeyBurgers

(A,H,G)

½lb.leanturkey

¼cupoatbranorbuckwheat(G)

1wholeegg


1Tsp.Worcestershireorteriyakisauce

1dasheachofseasalt,pepperandoregano

Optionaltoppings:

Romainelettuce

Slicedtomato

Dillpickle

Avocado

Cheese

Ketchup

Mustard

Lightlycoatpanwithgrapeseedoilandsetonlow-mediumheat.

Inalargebowl,combineeverythingexcepttoppingsandmixwell.

Shapeinto4to5palm-sizedpatties.

Placepattiesinpanandflattenwithspatula.

Grill,covered,overindirectmediumheatfor4-6minutesoneachsideoruntilmeatisnolongerpinkinside.

Serveonbreadorwrappedinlettucewithoptionaltoppings.

FighterFajitas

(A,H,G,V)

1lb.skinless,bonelesschickenbreasts

16oz.blackbeans(V)

1Tsp.chilipowder

½Tsp.seasalt

½Tsp.groundcumin

½Tsp.freshlygroundblackpepper

8-12wholewheatorgluten-freetortillas

Fortoppings:

1avocado,mashedinbowlwith1Tbsp.lemonjuice.Setaside.

1choppedtomato

¼headoflettuce,chopped

Shreddedcheddarcheese(optional)

Preheatovento350degreesF.

Coatpaningrapeseedoilandsetonlow-mediumheat.

Combinechilipowder,seasalt,cuminandblackpepperinasmallbowl.

Choprawchickeninbite-sizedpiecesandsprinklewithspices.

Placechickeninpanandcook10minutes,stirringoften,untildone.

Heattortillasoncookiesheetinovenfor2minutesandremove.

Dividechickenevenlyamongtortillas;topeachtortillawithasprinkleoflettuce,tomato,avocadoandcheese.

HoneyGlazedSalmon

(A,H,G)

8oz.wild-caughtsalmon

Seasalt

Honey

Coatsmallpanwithgrapeseedoilandputonlow-mediumheat

Rubsalmonwithgrapeseedoilandsprinklewithseasalt.

Cook3-5minutesoneachside,dependingonthickness.

Salmonshouldbecookedevenlythroughthecenter.

Plateanddrizzlewithhoney.

PowerPastaSauce

(A,H,G,V)

Thissaucecanbemadeseveralwaysandcanbemixedwitheverythingornothing.Thissaucemakesagreatdipforbread,serveitoverpastaorchicken,ormixwithriceorquinoaforaheartymeal.

16oz.pasta(wholewheat,durum,brownrice,quinoaorgluten-freepastanoodles)

4-16oz.cansofdicedtomatoesor12-14wholetomatoes,steamed,peeledandcrushed

1redpepper,chopped

1greenpepper,chopped

1mediumsweetonion,chopped

10-12clovesgarlic,diced

1pincheachofbasil,oreganoandseasalt

16oz.organicgroundturkey(optional–notvegan)

Extravirginoliveoil

Grapeseedoil

Pourdicedtomatoesinlargepotandheatoverlow-mediumflame.

Addbasil,oreganoandseasaltbeforecoveringtosimmer.

Sautégarlic,onionandpeppersingrapeseedoiloverlow-mediumheat.

Inanotherpanatlow-mediumheat,begintobrowntheturkeyingrapeseedoil.

Inanotherlargepot,bring6-8cupswatertoboil.

Oncevegetableshavesoftenedtoyourtaste,addtosauce.

Whenturkeyhasthoroughlycooked,addtosauce,coverandsimmeranother10minutesbeforeremovingfromheat.

Addpastanoodlestoboilingwaterandcookfor8-12minutes.

Stirin2Tbsp.extravirginoliveoil.

Whennoodlesaredone,addseparatelytoplatesandcoverwithsauce.

GarlicPortabellaChickenwithAsparagus&Spinach

(A,H,G,V)

½chickenbreast,cutintobite-sizedpieces

(Vegan:eliminatechickenandusewholeportabellamushroomtop)

1/3portabellamushroom,chopped

1handfulbabyspinach

1Tbsp.garlic,minced

Halfbunchasparagus(6-8stalks),steamed

1dasheachofseasalt,oreganoandpepper

Coatmediumpanwithgrapeseedoilandputonlow-mediumheat.

Addportabellamushroomandgarlictopan.

Oncemushroomsbrown,addhandfulofspinachleavesandsautéuntilspinachshrinksintomushroommixture.

Addasparagus.

Inseparatepan,sprinklechickenwithspicesandsautéingrapeseedoil.

Oncecooked,addchickentomushroompan.Lightlystirmixture.

Letcooktogetherfor5minutes,thenplate.

SkinnySumoStirFry

(A,H,G,V)

1chickenbreast,cutintobite-sizedpieces

(Vegan:insteadofchicken,serveoverquinoa)

2cupsbroccoli,chopped

1cupmushrooms,chopped

1Tbsp.low-sodiumsoysauce

4greenonions,chopped

1handfulbeansprouts

Coatsmallpanwithpeanutoilandcookchickenuntilnolongerpinkinside.

Steambroccoliinseparatepanuntiltender.

Inanotherpan,sautémushroomsinpeanutoiluntilbrowned.

Combinechicken,mushroomsandbroccoliinbowl.

Topwithonions,sproutsandlow-sodiumsoysauce.

BakedChickenDinner

(A,H,G)

1chickenbreast,slicedhorizontally

1dashseasalt

1dashpepper

Preheatovento350degreesF.

Rubchickenwithgrapeseedoilandsprinklewithseasaltandpepper.Placeinbakingdishandcookfor20minutesoruntilnolongerpinkinside.

SpinachPasta

(A,H,G,V)

16oz.whole-wheatorbrownricenoodles,or1cupquinoa

1handfulfreshbabyspinach

1cupbasilleaves,tightlypacked

3clovesgarlic,minced

1Tbsp.grapeseedoil

1/3cupalmondmilk

½cupmozzarellacheese,shredded(optional–notvegan)

Seasaltandpeppertotaste

Cookpastaaccordingtopackagedirections.

Chopspinachandbasilinblenderorfoodprocessor.Ifyoudon’thaveachoppingappliance,justshredbyhand.

Inalargesaucepan,sautégarlicingrapeseedoil.

Addmilkandspinachmixturetosaucepan.Bringtoaboil,thenreduceheattoasimmer.Stiroccasionallyuntilsauceslightlythickensandremovefromheat.

Drainwaterandaddnoodlestospinachmixtureinsaucepan.Addcheese,seasaltandpepper.Serveimmediately.

ChampionChili

(A,H,G,V)

½lb.groundorganicturkeyor1canchickpeas(V)

2cansdicedtomatoesor6-7freshlychoppedtomatoes

1cankidneybeans

1redpepper,chopped

1greenpepper,chopped

1sweetonion,chopped


Seasalt,totaste

Chilipowder,totaste

1cupshreddedricecheddarcheese(optional)

Puttomatoesandbeansinlargepotandplaceonlowheat.

Brownmeatinseparatepanandaddtotomatopot.

Inanotherpan,sautépeppers,onionsandgarlicingrapeseedoil.Oncetender,addtotomatopot.

Addseasaltandchilipowdertotaste.

Sprinklewithcheeseandserve.

CodorTilapia

(A,H,G)

1codortilapiafilet

1dasheachofseasalt,rosemaryandpepper

½lemon,juiced

Heatovento350degreesF.

Rubfishwithgrapeseedoilandspices.

Bakeincasseroledishfor15minutes.

Squeezefreshlemonjuiceoverfiletandserve.

Thoro-Breaded“Fried”Chicken

(A,H,G)

1chickenbreast,slicedhorizontally

1cupoatbranorbuckwheat(G)

1egg

1/3cupalmondmilk


Mix1eggand1/3cupmilkinsmallbowl.

Combineoatbranandflaxseedsinseparatebowl.

Coatpanwithcoconutoilandheatoverlow-mediumflame.

Dipchickeninegg/milkmixture,andthenrollchickeninoatbran/flaxseedsmixturetocoat.

Immediatelyplaceinpan.Cook3-4minutesoneachside.

PineappleChicken“Fried”Quinoa

(A,H,G,V)

1cupuncookedquinoa

1organicchickenbreast,cutintobite-sizedpieces

(Vegan:usetofu,extrafirm,cubed)

1cupcrushedpineapple

2eggs,beaten

¾cupmushrooms,chopped

3Tbsp.low-sodiumsoysauce

3greenonions,thinlysliced

1cupcarrots,diced

Add1cupquinoaand2cupswatertolargesaucepan.

Bringtoboil,reduceheatandcoverfor15minutes.

Coatsmallpanwithcoconutoilandcookchicken.

Coatanothersmallpanwithcoconutoilandcookeggswithoutstirring.

Oncesolid,puteggsoncuttingsurfaceandchop.

Usingeggpan,sautémushrooms,greenonionsandcarrotsuntiltender.

Stirinquinoa,pineappleandeggpieces.

Addchickentovegetablemixture.

Addsoysauceandstir.Servehot.

SNACKS

Yogurt,Fruit&HoneyBowl(A,H,G)

1cupGreekyogurtorplainyogurt(notvanilla)

1cupfreshberries

1Tbsp.honey

Combineinbowlandenjoy!

Toast

(A,H,G,V)

SpreadJustin’sChocolateHazelnutButter,peanutbutter,honeyorbananasonyourfavoritetoastedbread.

ClassicCereal

(A,H,V)

KashiAutumnWheat

Pairwithalmondmilkandadddashofcinnamon

Freshfruit(optional)

Fruit&Nuts

(A,H,G,V)

Fruitpairedwithahandfulofnutsisanexcellentenergyboostingsnack.

ChecktheshoppinglistinChapterEightforideas.

TheAvocado

(A,H,G,V)

Cuttheavocadoinhalf,takeoutthepitandspoonitoutlikepudding.

Pairwithanorangeortwoforagreatsnack.

GreenSchmear

(A,H,G,V)

Smearavocadoonbreadsliceandenjoy.

SimpleGuacamoleDip

(A,H,G,V)

2large,ripeavocados,scoopedout

¼tomato,chopped

2-3Tbsp.limejuice,totaste

1/3cuponion,chopped

½Tsp.chilipowder,totaste

½Tsp.seasalt

Choppedjalapenos(optional)

Combineallingredientsinmixingbowlandmashwithforktodesiredconsistency.

JUICING

Asarule,allfruitandvegetablescanbejuicedtogether.Thatispartofthefun.Storingtheleftoversinglasscontainersgoesalongwaytowardpreservingitsflavor.Freshjuicehasashelflifeoflessthanaday.Kindofmakesyouwonderwhat’sinthestore-boughtstuff.Herearetwoofmyfavoritejuicingrecipes.

BappleJuice

1beetwithleaves

4apples

2stickscelery(optional)

2Tbsp.chiaseeds

Juicebeets,applesandcelerytogetherandpourintoglass.

Stirinchiaseedsandenjoy!

TheKitchenSink

1wholebeetwithleaves

4apples

2oranges,peeled

1lemon,peeled

1cupstrawberries

1handfulspinach

4carrots

3stalkscelery

1tomato

2Tbsp.hempoil

1golf-ballsizedhunkofgingerroot

Juicetogetherandenjoy!

CHAPTER11

WORKOUTPRINCIPLES

Let’skeepthissupersimple.Inthegym,beefficient.Walkin,putdownyourgearandgettowork.Alwaysbeginwithawarm-up.Thiscanbeassimpleasafewminutesofcalisthenicsoracouplemilesonthetreadmill.Getyourheartrateupandmakesureyou’resweatingbeforethefirstexercise.

SETS&REPS

Youmayneedtoadjustthesampleworkoutsinthisbookaccordingtoyourtrainingexperienceandgoals.Startwithyourbodyweightorlightweightsandadjustfromthere.

Togainstrength,keeptherepsat5-8.

Togainmuscle,keeptherepsat8-12.

Togainendurance,keeptherepsbetween12and100.

VOLUME&INTENSITY

Volumeistheamountofhours,repsorpoundsyoutotalduringagiventrainingcycle.Intensityisthelevelofenergyyouputintoyourvolume.

Ifyoutrainveryintensely,youmustkeepyourvolumeataminimuminordertoachieveresults.Ifyoutrainwithlessintensity,yourvolumemustbehigher.Ifyoutrainwithlittleintensityandlittlevolume,youwillachievelittleresults.Ifyoutrainathighintensitywithhighvolume,somethingwillbreak–yourbodyoryourspirit.

RESTINTERVALS

Iprefertolookatrestintervalsintermsofdeepbreathing.Whetheritis15secondsduringasupersetor1minutebetweenroundsofachampionshipfight,thegoalofrestistoreduceyourheartratethroughcontrolledbreathing.Thisallowsyourbodytorecovernaturallyandsettlesthemind.

FORM

Allformmustalwaysbeperfect.Idefineperfectasyourpersonalbest.I’vebeenstrengthtrainingforover20years,andIstillstrivetoperfectmyform.

Adherencetoproperformincreasestheefficiencyoftheexercise.Poorformoftenresultsininjury,strengthplateausandmuscularimbalances.

GOALSETTING

Thisisthemostimportantfactorinanysuccess.Yourgoalsforexercisemustbespecificandgeneral.

Ageneralgoalmightbe:Iwanttoloseweight.

Aspecificgoalmightbe:Iwilllose40lbs.byChristmas.

Wefurtherbreakthatdowntothemethodbywhichyouwillachieveyourgoal:Iwillperformthreestrengthsessionsthisweekaswellastwocardiovascularsessions.Nowgetspecific:Iwillperform20squatsonMonday,25onWednesday,and30onFriday.OrIwillrunthesamedistanceduringmycardiosessions,buteachtimefinishjustalittlefaster.

Ifyoudonotsetagoalwalkingintoaworkout,youaresimplygoingthroughthemotionsandfarreducingyourchanceofsuccess.

CHAPTER12

STRENGTHTRAININGWORKOUTS

Thischapterofferssampletrainingroutinesthatcanbeimmediatelyimplementedintoyourownlifestyle.Itdoesn’tmatterifyou’reaprofessionalathleteorstay-at-homemom,thereissomethinginhereforyou.

QUICK-STARTWORKOUTSNoteverybody’sfightingfortheworldtitle,soIdon’texpectyoutotrainlikeaprofessionalathlete.Thefollowingworkoutsaredesignedforeverybody.

QUICK-STARTWORKOUT-CHEST

Thisisforthesuit-and-tieguyjustlookingtofillouthisjacket.Youhavethreedays–ifyou’relucky–togettothegymeachweek.Thisistheworkoutforyou.

Warm-up

3setsx25jumpingjacks

BarbellBenchPress

3setsx50repswithanemptybar

InclineDumbbellPress

5setsx8-12reps

Two-ArmBent-OverDumbbellRows

3setsx8-12reps(eachside)

DumbbellSideLaterals

2setsx15reps

Push-ups

1settototalfailure

Youcanalsofinishwithafewsetsofbicepscurls,sit-ups,orafewminutesonthetreadmill.

QUICK-STARTWORKOUTS-ABS

Thisareacallsbothmenandwomenalike.Ifyourgoalisaslimmer,strongerwaistline,thisistheworkoutforyou.

Pickfiveexercisesandperform1setof50repseach(ormakethatthegoal).Todayyoumayonlybeabletodo1setof10repsofeachexercise.Tomorrow,do11reps.Thenextday,do12.Onceyouhavecompletedtheentirecycleof5setsof50reps,it’stimetoaddanewcycle.

Thegoalshouldbethreecyclesoffiveexercisesfor50repseach.Whenyoucandothat,yourwaistlinewillbetheenvyofall.

LyingToeTouch

LegRaiseDouble

X-PatternToeTouch

AlternateStraightLegCrunch

BosuBallSupermanAlternateSideRaise

QUICK-STARTWORKOUT-LEGS

Thisisafantasticworkoutforthoselookingtotightentheglutesandgivedefinitiontocalvesandthighs.

Warm-up

15-minutewalkontreadmillatlowincline

ForwardDumbbellLunge

3setsx15reps(eachleg)

BackwardDumbbellLunge


SingleLegDumbbellDeadlift


PowerSquat

3setsx15reps

Cool-down

15-minutewalkontreadmill

FULLBODYFUNCTIONALWORKOUT

Thisisthebestall-aroundworkoutforanyoneofustostrengthenandshapetheentirebodywhilebuildingstaminaandflexibility.Takeyourtimehereandsimplystartwithjustyourbodyweightforasmanyrepsasyoucancomfortablyperform.Initially,someofusmaybenefitgreatlyfromjustonesetof10repsineachexercise.Intime,yourrepswillgoupandyouwillembracethechallengeofaddingmoreweight.

X-PatternToeTouch

3setsx15repseachside

-30secondsrestbetweeneachset.

-60secondsrestbetweeneachexercise.

PowerSquat

1setx25repswith25lb.dumbbells

-60secondsrestbeforenextexercise.

Two-ArmBent-OverDumbbellRows

5setsx25repswith25lb.dumbbells



PowerSquat



ChainPush-up

5setsx10repswith1chain



PowerSquat



Elbow-to-KneeBackExtension

3setsx15repseachside



PowerSquat


TANKTOPWORKOUT1

Thisworkoutisgreatforladieslookingtotightenandtoneoreliteathleteslookingtomaximizeupperbodyendurance.Setsandrepsforbeginnersshouldbereduceduntilamasteryofformisachieved.

BosuBallPush-up

5setsx15reps



BarbellBenchPress

1setx100repswithemptybar

-30secondsrest.

5setsx50repswith10lbs.addedtoeachsideofthebar



BarbellUprightRow

3setsx20repswith5lbs.oneachsideofthebarbell



DumbbellSideLaterals

3setsx20repswith1chainperhand



InclineBenchTricepsExtension




BosuBallPush-up

2setstofailure

-60secondsrestbetweensets.

TANKTOPWORKOUT2

Thisworkoutfocusesonthemostimportantpartofstrengthdevelopment–theinfrastructure.Hereweareperformingexercisesthatwillcauseourmuchsmallerstabilitymusclestobetaxedandbuiltstronger.

Two-ArmBent-OverRows



DumbbellPush-up

4setsx25reps


-60secondsrestbeforenewexercise.

BosuBallPush-up

3setsx12repswithbodyweight



Close-GripBosuBallPush-up




ChainSideLaterals

2setsx20repswith1chainperside



Two-ArmBent-OverRows

LOWERBODYWORKOUT1

Thisisafantasticworkouttodevelopthepowerfulmusclesofthelowerbodyincludingtheglutes,quads,hamstrings,calvesandevenabs.Iftoningandshapingareyourgoals,emphasizestrict,slowformusingjustyourbodyweight.Ifexplosiveathleticperformanceisyourgoal,emphasizeforcefulcontractionsandcontrolleddownwardmotion.

PronePlank

5setsx30secondhold



SingleLegSprinterSquat




HighBoxStep-Ups








SidePlank

5setsx30seconds(eachside)


LOWERBODYWORKOUT2

Elbow-to-KneeBackExtension

3setsx10reps(Eachside:leftarmwithrightleg&rightarmwithleftleg)

-15secondsrestbetweeneachmovement.


High-HipBarbellDeadlift

95x10135x10185x10225x5275x5315x2345x2



PowerSquat




SingleLegBenchSquat

3setsx10reps(eachside)



High-HipDumbbellDeadlift




SidePlank

3setsx30seconds(eachside)

POWERDEADLIFTWORKOUT

Thisisabread-and-butterworkoutforanyseriousathlete.Ifyouwanttoaddleanmuscle,thenthisistheroutinetofollow.Onthisday,workuptoyourmax3-repset.Onceyoucando3repssuccessfully,add5%tothebaronyournextworkout.Forexample,todayyoufinishwitha300lb.deadliftforthreereps.Nexttime,youattempt3repsat315lbs.

Chin-ups




ConventionalBarbellDeadlift

185x3225x3275x3315x3365x3/405x1



PowerSquat




ConventionalDumbbellDeadlift

5setsx10reps



GamerTwist

5setsx10reps


PUSH-PULLWORKOUTS

Iprefertothinkintermsofmotionsandnotmuscles.IfIperformadeadlift,Iamtrainingmypullmuscles;hamstrings,lowerback,glutes,upperbackandtraps.Sometimes,itmakessensetotrainthesemusclegroupstogether.Thesameholdstrueforthepushmusclesofthechest,delts,triceps,quadsandcalves.Thisworkoutisappropriatefornovices,women,health-mindedindividualsandprofessionalathletes.

PUSHWORKOUT

OverheadSquat

5setsx10reps


-60secondsrestbetweenexercises.

InclineDumbbellPress

40x20/50x1560x1065x10/70x10



DumbbellFrontLaterals




Close-GripBosuBallPush-up

5setsx10reps



X-PatternToeTouch



PULLWORKOUT

Two-ArmBent-OverDumbbellRow

5setsx8reps



High-HipBarbellDeadlift

135x20/185x10225x5275x3315x2365x1385x1405x1


-Practicedeepbreathingbetweeneachset.

-Rest60secondsbeforenextexercise


3setsx10repswith40lb.dumbbell



BarbellUprightRow

3setsx15repswith65lbs.(emptybarbellwith10lbs.oneachside)


AlternateStraight-LegCrunch



CHAPTER13

CARDIOVASCULARINTERVALTRAINING

CardiovascularexerciseisessentialtoLivingLean.Apersonshouldincorporate30to60minutesofdedicatedcardiovascularexercisethreetofivetimesaweek.Ipreferthetreadmillformaximumeffect.Afewcommonformsofcardioarewalking,running,swimming,cycling,rowing,basketball,soccer,orevenFrisbee.Thepointistoraiseyourheartrateandkeepitelevatedforapredeterminedamountoftimethatisrelativetoyourmedicalhistoryandtrainingbackground.

Thebestwaytobegincardiotrainingistowalkoutofyourfrontdoor,downthestreet,touchthemailboxonthecornerandwalkback.Thenextday,walktothatsamemailboxandjogback.Continuetoincreaseyourvolumeand/orintensitywitheachsession.Aslongasyouareimprovingonthesessionbefore,youaremakingprogress!

Ifyouhaveaccesstoatreadmill,thefollowingworkoutsareforyou.Ifnot,theseprinciplescanbeappliedtotheelliptical,StairMaster,Precor,rowingmachine,orstationarybike.Youcanevenuseyourwatchorcellphonetimeronanystreet,trackortrailinyourneighborhood.

BEGINNERTREADMILLWORKOUT

Warm-up

5minutewalkat3mph

Round1

30secondjogat5mph

2minutewalkat3mph

Round2

30secondjogat5mph

2minutewalkat3mph

Round3

30secondjogat5mph

2minutewalkat3mph

Round4

30secondjogat5mph

2minutewalkat3mph

Cool-down

5minutewalkat3mph

GOAL:Workuptoeightrounds.

HIGHINTENSITYINTERVALTRAINING

Warm-up

5minutewalkat3mph

Round1

1minuteat8mph

1minuteat6mph

Round2

1minuteat8mph

1minuteat6mph

Round3

1minuteat8mph

1minuteat6mph

Round4

1minuteat8mph

1minuteat6mph

Round5

1minuteat8mph

1minuteat6mph

Cool-down

5minutewalkat3mph

GOAL:Increasethespeedofyoursprints.

THEFIGHTER’STREADMILLWORKOUT

Warm-up

5minutewalkat3mph

Round1

1minuteat8mph

1minuteat6mph

1minuteat8mph

1minuteat6mph

1minuteat8mph

1minutewalkat3mph

Round2

1minuteat9mph

1minuteat6mph

1minuteat9mph

1minuteat6mph

1minuteat9mph

1minutewalkat3mph

Round3

1minuteat10mph

1minuteat6mph

1minuteat10mph

1minuteat6mph

1minuteat10mph

Cool-down

5minutewalkat3mph

GOAL:Allthreeroundsat10mphduringsprintinterval.

CHAPTER14

EXERCISES

CORE

ALTERNATINGSTRAIGHT-LEGCRUNCHStartingPosition

-Lieflatonyourbackwithyourleftheelagainstyourgluteandleftkneepointingtothesky.

-Lefthandisgentlyholdingyourneck.

-Holdrightlegstraightwithrightheel6inchesoffground.

Action

-Contractthroughyourabdominalwallandbringyourleftelbowtomeetyourrightkneejustaboveyoursternum.

-Pausebrieflyformildcontraction.

-Extendtostartingposition.

BOSUBALLSUPERMANALTERNATESIDERAISE

StartingPosition

-LiebellydownonthesoftpartofaBosuBall(youcanalsouseaSwissball).Makesureyourhipbonesandbellybuttonareinfirmcontact.

-Stretchyourarmslonginfrontofyou,knucklesup,withpalmsrestingonthefloor.

-Stretchyourlegslongbehindyou,withyourtoesrestingonthefloor.

Action

-Keepingyourheadrelaxedbutfixed,raiseyourleftarmandrightleg,leadingwiththeknucklesandheel.

-Pauseslightlyatthetop,ensuringamildcontractionacrossyourlowerbackbeforegentlylowering.

-Repeatontheoppositeside,rightarmandleftleg.

LEGRAISEDOUBLE

StartingPosition

-Liewithyourbackflatontheground.

-Placehandsatyoursideswithyourlegsfullyextended.

Action

-Raisebothlegsstraightupoffofthegrounduntiltheyareperpendiculartothefloor.

-Gentlycontractabsbeforesmoothlyloweringtostartingposition.

ELBOW-TO-KNEEBACKEXTENSION

StartingPosition

-Assumeapositiononallfours,makingcontactwiththepalmsofthehands,kneesandtoes.

-Keepyourbackperfectlyflatbymaintaininghipandshoulderstability.

-Bringyourleftkneeandrightelbowtogether,touchingatyourchest.

Action

-Simultaneouslystretchyourarmlonginfrontofyouwhilestretchingyourleglongbehindyou.

-Pauseslightlyatthetop.

-Maintainbalancewhilesqueezingforamildcontractionacrossyourglutes,upperhamstringsandlowerbackbeforegentlylowering.

PRONEPLANK

StartingPosition

-ThispositionbeginssimilartoaPush-upexceptyourweightisrestingonyourelbowsinsteadofyourpalms(seepicture).

Action

-Maintainaflatbackandstraightlegswhilekeepingyourmid-sectiontight.

-Holdthispositionwhilekeepingthebodyperfectlystill.

GAMERTWIST

StartingPosition

-Sittingonthefloor,leanbackuntilyourtorsoisat45degreeangletotheground.

-Extendyourlegsforbalancewithkneesslightlybent.

Action

-Holdingadumbbell6inchesaboveyourchest,twisttotheright.

-Pause.

-Twisttotheleft.

-Repeat.

SIDEPLANK

Position

-Lieonyourside.

-Riseuponelbowwithkneesandhipoffthefloor.Elbowshouldbeata90degreeangle.

-Keepthespineneutralandaligntheheadwiththetorso.

Action

-Holdthepositionuntilfailureorforthedesiredduration.

LYINGTOETOUCH

StartingPosition

-Lieonyourbackwithbothlegspointeddirectlyupward.

Action

-Rollyourtorsoupwarduntilyourfingertipstouchyourtoes,keepinglegsstraight.

-Slowlylowerbackdownandrepeat.

X-PATTERNTOETOUCH

StartingPosition

-Lieflatonyourbackwithyourleftheelagainstyourgluteandleftkneepointingtothesky.

-Lefthandisextendedata45degreeangletoyourbody.

-Rightlegisheldstraightwithrightheel6inchesoffground.

Action

-Contractthroughyourabdominalwallandraiseyourleftarmandrightlegtogetherinafluidmotion.Reachtotapyourinstepoveryourlefthip.

-Pausebrieflyformildcontraction,slightlyraisingtailbonefurtheroffthefloor.

-Lowertostartingposition.

DEADLIFTS

CONVENTIONALBARBELLDEADLIFT

StartingPosition

-Standinfrontofabarbellinaneutralstance:heelsunderknees,kneesunderhipsandhipsundershoulders.

-Lookupandeaseyourhipsbackward,initiatingasquatposition.

-Allowyourarmstohangnaturallywhilegentlyreachingforthebarbell.

-Thebarbellshouldbepositionedmid-shoelace.

Action

-Whenyourhipshavereachednearparalleltothefloor,graspthebar,justoutsideofyourshins.

-Squeezethebartightly.

-Forcefullypushthroughthefloorandstandup,throwingyourheadbackwardandyourhipsforward.

-

Returntothestartingposition,lettingtheweightsettleonthefloorbeforestartingyournextrep.

CONVENTIONALDUMBBELLDEADLIFT

StartingPosition

-Placeapairofdumbbellsinfrontofyourtoesandassumeaneutralstance:heelsunderknees,kneesunderhipsandhipsundershoulders.

-Lookupandeaseyourhipsbackward,initiatingasquatposition.

-Allowyourarmstohangnaturallyandgentlyreachforthedumbbells.

Action

-Whenyourhipshavereachednearparalleltothefloor,graspthedumbbellstightly.

-Forcefullypushthroughthefloorandstandup,throwingyourheadbackwardandyourhipsforward.

-Returntothestartingposition,lettingtheweightsettleonthefloorbeforestartingyournextrep.

HIGH-HIPBARBELLDEADLIFT

StartingPosition

-Standinfrontofabarbellinaneutralstance:heelsunderknees,kneesunderhipsandhipsundershoulders.

-Slightlybendyourkneesandkeepthispositionfixedthroughoutthemovement.

-Lookingdown,thebarbellshouldbethesamedistancefromyourshinboneasitisfromthetipofyourtoes,approximatelymid-shoelace.

Action

-Pressyourhipsslightlybackwardandshiftyourweightontoyourheels.Besuretolookstraightforwardandnotatthefloor.

-Slowlylowertorsountilyourhandsareabletograspthebar,justoutsideofyourshins,keepingyourhipsaboveparalleltothefloor,withkneesbentgreaterthan90degrees.

-Squeezethebartightly

-Forcefullystandup,throwingyourheadbackwardandyourhipsforward.

-Controltheweightforapause.

-

Returntothestartingposition,lettingtheweightsettleonthefloorbeforestartingyournextrep.

HIGH-HIPDUMBBELLDEADLIFT

StartingPosition

-Placeapairofdumbbellsinfrontofyourtoeswhilestandinginaneutralstance:heelsunderknees,kneesunderhipsandhipsundershoulders.

-Lookingforward,easeyourhipsbackwardandleanyourtorsoforward.

-Allowyourarmstohangnaturally,gentlyreachingforthedumbbells.

Action

-Graspthedumbbells,keepingyourhipsaboveparalleltothefloor.

-Forcefullystandup,throwingyourheadbackwardandyourhipsforward.

-Controltheweightforapause.

-Returntothestartingposition.

-Letweightsettleonthefloorbeforestartingyournextrep.

SINGLELEGDUMBBELLDEADLIFT

StartingPosition

-Standononelegandholdadumbbellintheoppositehand.

-Keepyournon-postleggentlyraisedbehindyou.

Action

-Pushbackyourhipsandlowerthedumbbelltotouchthefloorinfrontofyourpostlegwhilekeepingyourbackflat.

-Useyouroppositehandforbalance.

-Straightenandraiseyournon-postlegbehindyou.

-Pauseslightlyatbottombeforereturningtothestartingposition.

LATERALS

CHAINSIDELATERALS

StartingPosition

-Assumeaneutralstance.

-Grabtheendlinksofeachchain,allowingthechaintogatherjustoutsideofyourfeet.

Action

-Inafluidarc,raiseeachchainouttoyourside,finishingasyourhandisparalleltoyourshoulder.

-Pausebrieflyatthetop.

-Lowerthechaininacontrolledfashion.

DUMBBELLFRONTLATERALS

StartingPosition

-Standwithfeetslightlywiderthanshoulder-widthapart.

-Graspapairofdumbbellsandallowthemtorestnaturallyonyourthighs.

-Keepyourheadup,backflatandlookforward.

Action

-Raisedumbbellsbyleadingwithyourthumbs.

-Bringthemtogetheratapointjustaboveyoureyes.

-Pauseformildcontraction.

-Lowertoapointjustwiderthanyourhips.

DUMBBELLSIDELATERALS

StartingPosition

-Standwithfeetslightlywiderthanshoulder-widthapart.

-Graspapairofdumbbellsandallowtorestnaturally,atarm’slength,againstthethighs.

-Keepheadup,backflatandlookforward.

Action

-Raisebothdumbbellsouttothesidesimultaneously.

-Tilttherearofthedumbbellslightlyupwardatthetopofthemotion.

-Pauseformildcontraction.

-Gentlylowertostartingposition.

LUNGES

BACKWARDDUMBBELLLUNGE

StartingPosition

-Standingwithfeetshoulder-widthapart,graspadumbbellineachhand.

-Lookforwardwithchestheldhighandshouldersback.

Action

-Takeastepbackwardsandslowlyloweryourweightuntilbothkneesareat90degreeangles.

-Donotrestkneeonfloor.

-Usingyourfrontleg,pressyourselfbacktostartingposition.

FORWARDDUMBBELLLUNGE

StartingPosition

-Standingwithfeetshoulder-widthapart,graspadumbbellineachhand.

-Lookforwardwithchestheldhighandshouldersback.

Action

-Takeastepforwardandslowlyloweryourweightuntilbothkneesareat90degreeangles.

-Donotrestkneeonfloor.

-Usingyourfrontleg,pressyourselfbacktostartingposition.

PRESSES

BARBELLBENCHPRESS

StartingPosition

-Layonthebench,makingsuretoevenlydistributeyourweightamongstyourfeet,glutes,shouldersandhead.Thisisyourfoundation.

-Graspthebaratevenpointsabout6incheswiderthanyourshoulders.

-Removethebarfromtheuprightrackbyextendingattheelbowsandpushingyourtorsodeeplyintothebench.

Action

-Maintainingyourfoundation,gentlyrotateyourelbowsinward,takeinadeepbreathandlowerthebarinacontrolledmotionuntilittouchesyourlowerchest.

-Pressthebarbellupwardstothestartingpositionwithaslightarctowardsyourhead.

INCLINEBENCHTRICEPSEXTENSION

StartingPosition

-Setthebenchata45degreeangletothefloor.

-Laybackonthedumbbellmakingsureyourheadextendsabovethetopoftheseatbystandingonthefloororsquattingonthebench(seepicture).

-Extenddumbbellstofullextension.

Action

-Lowerthedumbbellspastyourhead,keepingyourelbowspointedtowardtheceiling.

-Smoothlyraisedumbbellsbacktostartingpoint.

INCLINEDUMBBELLPRESS

StartingPosition

-Setthebenchata45degreeangletothefloor.

-Graspthedumbbellsandsetonyourthighsasyousitback.

-Usingthestrengthofyourlegs,raiseeachdumbbelltothestartingposition(seepicture).

Action

-Takeinadeepbreathandlowerthedumbbellsinacontrolledmotionuntilyourupperarmsareparallelwiththefloor.

-Smoothlypressthedumbbellsupwardstothestartingposition.

PUSH-UPS

PUSH-UP

StartingPosition

-Liefacedownwithyourlegsstraightandtoesincontactwiththefloor.

-Placethepalmofyourhandsonthefloorjustoutsideofyourchest.

Action

-Keepingaflatbackandtightmid-section,pressyourtorsoupwardsuntilarmsarecompletelyextended.

-Loweruntilupperarmsareparallelwithfloorbeforepressingpackup.

CHAINPUSH-UP

-PerformthisexerciseexactlyasthestandardPush-upwiththeadditionofachainoveryourshoulder.

DUMBBELLPUSH-UP

-PerformthisexerciseexactlyasthestandardPush-upwiththeadditionofadumbbellineachhandtoincreaserangeofmotion.

BOSUBALLPUSH-UP

StartingPosition

-PlaceaBosuBallonthefloor,withtheroundsidedown.

-Grabtheouteredgeoftheplatform.

-PositionyourlegsasyouwouldinastandardPush-upposition.

Action

-Loweryourtorsountilyourchesttouchestheplatform.

-Forcefullypressyourselfbacktothestartingposition.

-Worktomaintainbalanceatalltimes.

CLOSEGRIPBOSUBALLPUSH-UP

StartingPosition

-PlaceaBosuBallonthefloor,withflatsidedown.

-Positionyourheadinthemiddleoftheball,4-6inchesapart.

-PositionyourlegsasyouwouldinastandardPush-upposition.

Action

-Loweryourtorsountilyourchesttouchesyourhands.

-Forcefullypressbacktothestartingposition.

-Worktomaintainbalanceatalltimes.

ROWS

BARBELLUPRIGHTROW

StartingPosition

-Standuprightandtakeanarrowgriponthebarbellwithhandsapproximately6-12inchesapart.

Action

-Keepthebarbellclosetothebodyandpull,leadingwiththeelbows,untilthebarreachesyourupperchest/chin.

-Pauseslightlyatthetop.

-Lowerslowlytostartingpositionwhilemaintainingfullcontrol.

BENT-OVERTWO-ARMDUMBBELLROW

StartingPosition

-Graspeachdumbbellwithpalmsfacinginwardandstandtall.

-Keepingyourfeetshoulderwidthapart,bendyourkneesslightlyandpushyourhipsbackwarduntilyourtorsoisparalleltothefloor.

Action

-Whilekeepingthetorsostationaryandbackflat,pullthedumbbellstoyour“pantspockets,”keepingyourelbowstuckedin.

-Pauseforabriefcontractionbeforeslowlyloweringtheweightagaintothestartingposition.

-Maintaincontroloftheweightthroughouteachrepetition.

SQUATS

HIGHBOXSTEP-UPS

StartingPosition

-Steponefootonabox,benchorplatformataheightbetween12and36inches.

-Lookforwardwithheadheldhigh.

Action

-Throughyourheel,forcefullypushofftheboxandstandatanuprightposition.

-Kickthenon-workinglegbackward,leadingwiththeheelandmildlycontractingtheglute.

-Slowlycontrolthedescentandrepeat.

POWERSQUAT

StartingPosition

-Standwithdumbbellsgraspedtosides.

-Cleandumbbellsuptoshoulderssosideofeachdumbbellrestsontopofeachshoulder.

-Balancedumbbellsonshoulders.

Action

-Bendkneesforwardwhileallowinghipstobendbackbehind,keepingbackstraightandkneespointedsamedirectionasfeet.

-Descenduntilthighsarejustpastparalleltofloor.

-Extendkneesandhipsuntillegsarestraight.Repeat.

SINGLELEGSPRINTERSQUAT

StartingPosition

-Standononelegwithyouroppositelegbentata90degreeangleandgentlyholdyourhandsforwardforbalance.

Action

-Slowlyloweryourbodyinasquatmotionuntilyourrearkneecantouchyouroppositeankle(seepicture).

-Drivethroughyourheelandpushyourbodytothestartingposition.

SINGLELEGBENCHSQUAT

StartingPosition

-Sitdownonastandardbench.

-Firmlyplantonefootonthefloor.

-Extendthenon-workinglegasstraightaspossible.

Action

-Pushdownthroughyourheelandforcefullystandononeleg.

-Maintainbalancewithyourarms.

-Keepyournon-workinglegashighaspossible.

-Slowlyextendyourhipsbackwardtodescendontothebench.

OVERHEADSQUAT

StartingPosition

-Grabonedumbbellandstandwithfeetslightlywiderthanshoulder-widthapart.

-Pressdumbbellaboveyourheadandallownon-workingarmtohangnaturally.

Action

-Lookforwardwithyourchestheldhighandpushyourhipsbackwardtobeginthedescentofasquat.

-Withyournon-workingarm,trytotouchthefloor,whilekeepingthedumbbellpressedtofullextension.

-Whenmaximumdepthhasbeenreached,pushthroughtheheelstoyourstartingposition.

PraiseforTHEDOLCEDIET:3WeekstoShredded

“ThankstoMikeDolce,Iamsittingheretodayatahealthy172lbs.afterweighinginlastFebruary1stat340lbs.ThisisanewlifethatI'vegrownintowiththehelpofMikeandTheDolceDiet.Istronglyrecommendthe

-JustinB.

“Startedat215lbs.backinApril,nowI’m178!Thanks,Mike,forallthehelpandmotivation.”

-DavidW.

“WhenIstartedTheDolceDietIwasa40-inchwaistweighinginat265lbs.SixweekslaterI’ma36-inchwaistand50lbs.lighter!”

-AndersonW.

“Afteroneweekonthisplan,I'vedroppedsixpounds.SIX!Forawomanthathasbeenscale-consciousthepastfiveyearsthatwasamazingtome.Ican'tthankMikeenoughforcreatingthisandputtingitoutthereforallofustoexperienceforourselves.Iwishthiswasaroundyearsago.”

-JenniferC.

“I’mdownanother6lbs.That's11lbs.in7days!”

-ImranR.

“Working60hoursaweekbutthreeweeksinonTheDolceDiet&I’velost30lbs.Thisisanawesomediet!Thankyousomuchforputtingthisoutthereforeveryone!”

-NateF.

“Thisweek,Ifitintoasize6,andliterallycried.Itwasahugemomentinmylife.Forthepast6yearsit’sbeenahasslegettingreadyinthemorningsandhavingnothingfitandeverythingtootight.Barelysqueezingintojeansmadeforonehorribledayandframeofmind.ButMondaymorningwhenIfitintoapairofjeansIhadfromlongago,withnothinghangingoverthesides,nojumpingupanddowntopullthemup,justslippingintothesecutepairofjeansthatI'vekeptintheclosetformotivationwasadamngoodfeeling.”

-LyndseyF.

“TheDolceDietiswellworthit!Ilost10lbs.inaweek.ThisisthelightestI’vebeensincehighschool!”

-JustinA.

“I'velostover75lbs.(andcounting)asastudentofMikeDolce’s.Ihaveasecondchancetolivemylife!”

-BonnieW.

“14lbs.gonein14daysonTheDolceDiet!”

-JasonL.

“MikeandhisDolceDiettransformedmephysicallyandmentallyintowhoIamtoday.Istartedat32.6%bodyfat&lasttestedat8.7%.ThanksforeverythingMike!”

-BrianS.

“I’velost45lbs.!I’drecommendanyonebuyTheDolceDiet.”

-CraigL.

“I’mdown25lbs.intwomonths!Peoplehaveseenmychangesandareencouragedtobegintheirtransformation.”

-MikeP.

“219lbs.to193inamonth-and-a-halfthankstoTheDolceDiet!”

-JakeC.

“Thebookhasworkedwondersalready!Idropped15+lbs.Thanks!”

-MonroeD.

“Iwentfrom220lbs.to180in1monthonTheDolceDiet.”

-MarkA.

“Justfinishedmyfirst21-dayweightcutonTheDolceDiet,andI’minthebestshapeofmylife!Successfullycutfrom185to168!Thanksfordoin’whatchado!”

-JohnP.

“Fifteenpoundslostin21days!TheDolceDietincludedgreatresults,improvedenergylevels,moreefficienttrainingsessionsandclearerthinking.Thankyou,MikeDolce,formakingpermanent,positivechangestomylife.”

-HeatherP.

“IntwoweeksIdropped13lbs.andmybuddyhasdropped10lbs.Thingsarelookinggood!Thanks!”

-AndrewM.

“In17daysIdroppedover18lbs.I’mlookingandfeelingfantastic!”

-AaronR.

“I’vebeendoingTheDolceDietforalmostfivemonths,andIhavelostatotalof40lbs.”

-Mary,55.

“I’munder200lbs.inafewweeks!I’velostjustover17lbs.&I’msoexcitedaboutit.”

-AaronF.

“TheDolceDietiskillingme.InanothertwoweeksIwillbebrokefromhavingtoreplaceallofmyjeansandshortswithsmallersizes.Iliterallyhavelostawaistsizeintwoweeks.Absolutetruth.”

-WesH.

“StartedTheDolceDietat209.8lbs.It’sDay4andI’mat203.6lbs.!”

-TomC.

“80lb.lossmarktoday.TheDolceDietanddeterminationtrulygoesalongway.”

-AllenC.

“Ilost50lbsinabout2monthswithTheDolceDiet.Mikeknowswhatyouneedandhekeepsitnatural.”

-JosephK.

Weighedinthismorningat143.0lbs.Hugeaccomplishmentforme.That’stotalof25lbs.lostsinceIstartedTheDolceDiet.Thanks,Mike!

-CameronC.

“TheDolceDiethelpedmelose58lbs.andchangedmylife.Thankyousomuch,Mike.”

-ConorW.

“Iwas216andnowI’m186;almosttomygoalof170andnowIcangiveashout-outtomyabmuscles!”

-EricB.

MoreResources

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TableofContentsTHEDOLCEDIETConradJamesBooksNOTEINTRODUCTIONEpigraphCHAPTER1

BAPTISMCHAPTER2

HELPISNOTAFOUR-LETTERWORDCHAPTER3

GETTINGITWRONGISHOWIGOTITRIGHTCHAPTER4

3WEEKSTOSHREDDEDCHAPTER5

TOUGHLOVECHAPTER6

CRABSINTHEPOTCHAPTER7

DON’TCOUNTCALORIES,MAKECALORIESCOUNTCHAPTER8

GROCERYSHOPPING101GROCERYLIST

CHAPTER9STRUCTURINGAMEALPLAN

CHAPTER10RECIPESFROMINSIDEMMA’SELITEFIGHTCAMPS

BREAKFASTBreakfastBowlPitbullPancakes*EasyEggAlternativeEastCoastBreakfastToastFreshBerrySyrupOats&BerriesSmoothieLUNCHSalmonSalad

ChickPeaSaladEggSaladTunaSaladSupaflyChickenSaladOmeletEggScrambleStrawberrySaladPastaSaladwithVeggiesSimpleSpinachSaladWaldorfSaladDRESSINGS

Oil&VinegarDressingNature’sDressingGrapeseedPestoStrawberryVinaigretteDINNERChicken&AsparagusStirFrySautéedGarlic&MushroomStringBeansTurkeyBurgersFighterFajitasHoneyGlazedSalmonPowerPastaSauceGarlicPortabellaChickenwithAsparagus&SpinachSkinnySumoStirFryBakedChickenDinnerSpinachPastaChampionChiliCodorTilapiaThoro-Breaded“Fried”ChickenPineappleChicken“Fried”QuinoaSNACKS

Yogurt,Fruit&HoneyBowlToastClassicCerealFruit&NutsTheAvocadoGreenSchmearSimpleGuacamoleDipJUICING

BappleJuiceTheKitchenSinkCHAPTER11

WORKOUTPRINCIPLESCHAPTER12

STRENGTHTRAININGWORKOUTSQUICK-STARTWORKOUTS

QUICK-STARTWORKOUT-CHESTQUICK-STARTWORKOUTS-ABSQUICK-STARTWORKOUT-LEGSFULLBODYFUNCTIONALWORKOUTTANKTOPWORKOUT1TANKTOPWORKOUT2LOWERBODYWORKOUT1LOWERBODYWORKOUT2POWERDEADLIFTWORKOUTPUSH-PULLWORKOUTSPUSHWORKOUTPULLWORKOUTCHAPTER13

CARDIOVASCULARINTERVALTRAININGBEGINNERTREADMILLWORKOUTHIGHINTENSITYINTERVALTRAININGTHEFIGHTER’STREADMILLWORKOUTCHAPTER14

EXERCISESCOREALTERNATINGSTRAIGHT-LEGCRUNCH

BOSUBALLSUPERMANALTERNATESIDERAISELEGRAISEDOUBLEELBOW-TO-KNEEBACKEXTENSIONPRONEPLANKGAMERTWISTSIDEPLANKLYINGTOETOUCHX-PATTERNTOETOUCHDEADLIFTS

CONVENTIONALBARBELLDEADLIFT

CONVENTIONALDUMBBELLDEADLIFTHIGH-HIPBARBELLDEADLIFTHIGH-HIPDUMBBELLDEADLIFTSINGLELEGDUMBBELLDEADLIFTLATERALS

CHAINSIDELATERALSDUMBBELLFRONTLATERALSDUMBBELLSIDELATERALSLUNGES

BACKWARDDUMBBELLLUNGEFORWARDDUMBBELLLUNGEPRESSES

BARBELLBENCHPRESSINCLINEBENCHTRICEPSEXTENSIONINCLINEDUMBBELLPRESSPUSH-UPS

PUSH-UPCHAINPUSH-UPDUMBBELLPUSH-UPBOSUBALLPUSH-UPCLOSEGRIPBOSUBALLPUSH-UPROWS

BARBELLUPRIGHTROWBENT-OVERTWO-ARMDUMBBELLROWSQUATS

HIGHBOXSTEP-UPSPOWERSQUATSINGLELEGSPRINTERSQUATSINGLELEGBENCHSQUATOVERHEADSQUATPraiseforTHEDOLCEDIET:3WeekstoShreddedMoreResources

the dolce diet: living lean

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