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

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?

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.

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

Strawberries

Blueberries

Apples

Oranges

Mangos

Avocados

Bananas

GREENVEGETABLES

Babyspinach

Greenpeppers

Asparagus

Broccoli

Zucchini

Brusselssprouts

COLOREDVEGETABLES

Tomatoes

Redpeppers

Onions

Carrots

Sweetpotatoes

GRAINS

Oatbran

Quinoa

Brownrice

Ezekiallow-sodiumbread

Buckwheat

Amaranth

Walnuts

Cashews

Pistachios

Almondbutter

Peanutbutter

Hazelnuts

Pecans

LEGUMES

Garbanzobeans

Blackbeans

Kidneybeans

Pintobeans

Redbeans

Favabeans

Limabeans

Flaxseeds

Chiaseeds

Peanutoil

Grapeseedoil

Coconutoil

Extravirginoliveoil

Hempoil

DAIRY/NON-DAIRYALTERNATIVE

Almondmilk

Coconutmilk

Fetacheese

Havarticheese

Mozzarellacheese

Ricecheddarcheese

Almondcheese

ANIMALPROTEIN

Wildredsalmon

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.

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

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)

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!

(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.

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

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.

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

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