The Dolce Diet Tells Elle Magazine Readers how to get a beach body in six weeks
June 3, 2014, 2:07 pm by Katherine Flemming
I might be a health editor, but I really hate working out. Strangely (and, sorry, inexplicably), however, I put myself in really uncomfortable workout situations (CrossFit, Tracy Anderson) where I curse and cry, just to test my ability to withstand pain. And who knows more about painful training than a mixed-martial-arts trainer?
Mike Dolce is the go-to guy in the world of MMA. He helps the fittest men in North America get even more lean, whether they have 26 weeks or 24 hours until their next fight or weigh-in. In our Lazy Girls Guide in our June issue, Dolce shares tips on de-bloating before the beach; he’s also the bestselling author of The Dolce Diet: Living Lean
andThe Dolce Diet: Living Lean Cookbook
Dolce understands that I hate working out, so he created a custom fat-shredding, glute-lifting, arm-firming workout plan for me—and you, dear readers. I’ll be checking in weekly and updating you with new workouts every two weeks—this will keep boredom at bay. Enough of me! Let’s hear from Dolce:
“Right now, I’d like to see you hit the weights at least three times a week to sculpt those curves on your soon-to-be-lean body. Don’t worry about adding too much muscle in this time. Instead, focus on enhancing the muscle you already have. Nobody wants to be a skinny bag of bones at the beach. In order to turn heads, ladies need curves! Also, muscle is a great way to burn body fat. It increases your metabolic rate, allowing fat to be used as energy even when you’re sitting at your desk.“
Well, I do like the sound of that.
Here’s the plan’s breakdown. You’ll work out often; at least six days a week. Alternate cardio with strength training and put your feet up on Sunday. I’m going to leave the eating part up to you, but I think you should try to eat as clean as possible: no booze, no sweets (save for fruit) and really try to avoid packaged food.
Mike Dolce’s Beach-Body Plan
Monday, Wednesday and Friday
-Plank hold: 3 sets at 30 seconds each
-Squat: 3 sets of 10
-Lying leg raise: 3 sets of 10
-Deadlift: 3 sets of 10
-Leg press: 3 sets of 10
-Seated cable row: 3 sets of 10
-Pushups: 3 sets of 10
-Wide grip lateral pull-downs: 3 sets of 10
-Incline dumbbell press: 3 sets of 10
-Side deltoid laterals: 3 sets of 10
Triceps press-downs with V-bar handle: 3 sets of 10
Dumbbell bicep curl: 3 sets of 10
Standing calf raise: 3 sets of 10
The weight you select will depend on your personal strength level. It shouldn’t be so easy that you can fly through them while scrolling through your Insta feed, but it shouldn’t be so heavy that you can’t perform more than a few reps. *Rest 45 seconds between each exercise.*
Tuesday, Thursday and Saturday
Perform what Dolce calls “steady state” cardio: 45 minutes at a moderate pace. You should be huffing and sweating but not gasping for each breath. Try swimming, hitting the treadmill (or sidewalk), dancing, a boxing DVD (Dolce likes UFC FIT) or a yoga class. (Be sensible: Don’t go for yin or restorative—think power flow or a quick-moving hatha.)
So, are you in? Will you join me in this insanity?
Stay tuned for weeks 2 & 3 coming soon!
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