By Mike Dolce, Founder of The Dolce Diet®

Discover why creatine is one of the most effective and safest supplements—not just for athletes, but for anyone over 30 looking to improve strength, energy, brain function, and body composition.

Why Creatine Isn’t Just for Bodybuilders Anymore

Once reserved for gym rats and bodybuilders, creatine is now one of the most respected, widely researched, and health-enhancing supplements on the planet. And here’s the twist—it’s not just about muscle.

From brain power to bone strength, creatine is fast becoming a must-have for men and women over 30 who want to look, feel, and perform better—naturally.

Creatine 101 — What It Is and How It Works

Creatine is a compound found naturally in your muscle cells. It helps regenerate ATP—the energy your body uses for movement, cognition, and metabolism.

By age 30, your body’s creatine stores decline. And unless you’re eating a pound of red meat per day, you’re not getting optimal amounts from food alone. That’s where supplementation comes in.

Proven Benefits of Creatine (Backed by 1,000+ Studies)

• Muscle Strength & Recovery: Increases strength and lean muscle, which supports fat loss, metabolism, and joint protection. ISSN Study
• Brain Function: Improves memory, reaction time, and reduces mental fatigue. Rae et al., 2003 | Avgerinos et al., 2018
• Women’s Wellness: Creatine helps improve performance and preserve lean mass in women over 30. Forbes et al., 2022

Creatine for Women — Breaking the Bloat Myth

There’s a big misconception that creatine causes bloating or weight gain in women.

The truth? Creatine monohydrate is completely safe and well-tolerated. It:

• Does not increase fat mass
• Does not disrupt hormones
• Helps maintain lean muscle during fat loss phases

How to Take Creatine (And What Kind to Choose)

The gold standard is creatine monohydrate—proven safe and effective in over 1,000 published studies.

• Dose: 3–5g per day (no loading required)
• Timing: Any time, with or without food
• Consistency: Take it daily for best results

✅ Try STRONGRR Creatine for pure, micronized creatine monohydrate with zero fillers or additives.

Who Should Take Creatine?

• ✔ Men and women over 30
• ✔ Anyone lifting weights or strength training
• ✔ Those aiming for fat loss while preserving lean mass
• ✔ People looking to support brain and cognitive health
• ✔ Vegetarians or low-meat eaters
• ✔ Women in perimenopause or menopause

Creatine + The Dolce Diet®

At The Dolce Diet®, we emphasize real food, science-based supplements, and sustainable performance strategies.

Creatine fits perfectly into our system for clients who want to be:

• 💪 Stronger
• 🧠 Sharper
• 🔥 Leaner
• ❤️ Healthier

That’s why we recommend it in our 12-Week Personalized Coaching Program.

Final Takeaway

Creatine is no longer just a gym supplement—it’s a foundational support for strength, fat loss, and long-term health.

If you’re over 30 and want to train harder, think clearer, protect your body, and stay leaner long term, creatine belongs in your stack.

👉 Learn more and grab STRONGRR Creatine here.

Want One-on-One Coaching?

Coach Mike is accepting limited clients this month. Apply for VIP Coaching here:

➡️ Apply for Coaching

By Mike Dolce, Founder of The Dolce Diet

Learn the science-backed strategy to lose weight fast without crash dieting, starvation, or wasting hours in the gym.

What You’ll Learn:

• The truth about rapid weight loss—what works and what doesn’t
• Why “eat less, move more” is outdated advice
• The Dolce Method of sustainable fat loss using real food
• Smart training to burn fat and preserve muscle
• The best supplement stack to accelerate results

The Truth About Fast Weight Loss: What Works (and What Doesn’t)

When most people search for how to lose weight fast, they’re hit with a tidal wave of bad advice: juice cleanses, diet teas, 1,200-calorie crash diets, and endless cardio sessions. Yes, you can lose weight quickly—but only if it’s done in a sustainable, strategic, and scientifically-sound way.

The truth is, rapid fat loss is possible without damaging your metabolism, hormones, or mindset. You just need to understand how fat loss really works—and how to support your body through it.

Why “Eat Less, Move More” Isn’t Enough

While it’s technically true that weight loss requires a calorie deficit, the quality of your calories and the structure of your day matter more than just slashing food intake or adding a random 5-mile run.

When you under-eat, your metabolism adapts. When you overtrain, your body burns out. Sustainable fast weight loss comes from a calculated calorie deficit supported by whole foods, optimized sleep, stress management, and effective training—not punishment.

The Dolce Method: Real Food, Real Results

The foundation of fast and healthy weight loss is nutrient-dense, real food—what we’ve preached for decades through The Dolce Diet.

• 4 meals per day with structured macronutrient balance
• Lean proteins, slow-digesting carbs, healthy fats, and fibrous veggies
• No starvation, no gimmicks, no meal replacements

Our approach is designed to fuel performance, preserve lean muscle, and ignite metabolism while teaching you habits you can sustain for life.

Burn Fat, Not Muscle: How to Train Smart

Muscle is your metabolism. If you train the wrong way during a weight loss phase, you’ll lose precious lean tissue and stall your progress.

Here’s what smart training looks like:

• 3–4 full-body strength sessions per week
• Daily low-intensity walks (45–60 mins)
• Optional HIIT (1–2x/week, short duration)

The goal isn’t just to burn calories, but to signal your body to keep muscle while shedding fat.

Supplements That Support Fast Fat Loss

While nutrition and training are non-negotiable, the right supplements can support your efforts.

STRONGRR Burn Rate features:

• Berberine – improves insulin sensitivity and metabolic flexibility
• Natural Caffeine – increases thermogenesis and energy expenditure
• Green Tea Extract (EGCG) – enhances fat oxidation, especially during exercise
• Capsimax™ – a concentrated capsicum extract for enhanced thermogenic burn

Burn Rate is designed to work synergistically with your training and nutrition, not replace it.

The 5-Step Action Plan You Can Start Today

1. Eat Real Food – Cut the processed junk and build your meals around lean protein, veggies, and whole carbs.
2. Move Daily – 10,000+ steps per day, plus strength workouts 3–4x/week.
3. Hydrate Hard – Drink 100–120 oz of water daily. Add sea salt for electrolyte balance.
4. Sleep 7–8 Hours – Sleep drives recovery, hormone regulation, and fat loss.
5. Supplement Smart – Use Burn Rate to enhance your fat loss and energy when needed.

Ready to Lose Weight Fast—Without Losing Your Health?

You don’t need to crash diet. You don’t need to suffer. You just need a strategy that works—built around your life.

➡️ Join thousands of memebrs all transforming their lives with our “3 WEEKS TO SHREDDED Program and unlock your healthiest transformation today.

Let’s get shredded—without the stress.

—Mike Dolce
4x World MMA Trainer of the Year
Founder, The Dolce Diet™

By Mike Dolce, Founder of The Dolce Diet

What You’ll Learn

• How moms over 30 can shred safely without crash dieting
• 3 metabolic rules that work with your hormones, not against them
• Why blood sugar stability beats calorie counting
• The truth about resistance training for busy moms
• How to build strength, energy, and confidence in just 30 minutes a day

Let’s be honest. If you’re a mom over 30 trying to get lean for summer, you’re basically a superhero. You’re juggling school drop-offs, Zoom calls, laundry mountains, and the occasional sticky mystery substance on your leggings.

And now—on top of all that—you want to ‘get shredded’? Respect. But here’s the truth: You don’t need starvation diets, double workouts, or some juice cleanse that costs more than your car payment.

You just need a smart, science-backed plan that actually fits into your life.

Welcome to your Summer Shred Guide—written by a coach who’s helped thousands of moms (and world champions) transform without losing their minds.

What’s Different After 30? (No, You’re Not Broken)

After 30, hormones shift. Estrogen, progesterone, cortisol—they all start dancing to a different beat. Add stress, disrupted sleep, and a slower metabolism, and it’s no wonder weight loss feels harder.

But it’s not impossible. In fact, once you understand how your body works, you can work with it—not against it.

Rule #1: Muscle Is Your Metabolism

The more lean muscle you have, the more calories you burn at rest. That’s why resistance training isn’t optional—it’s essential.

• 3–4 short strength sessions per week (30 minutes is plenty)
• Focus on compound movements: squats, deadlifts, presses
• Bodyweight training at home? Perfectly fine. Push-ups and lunges count.

Rule #2: Balance Blood Sugar Over Counting Calories

Let’s simplify things. If your energy crashes every afternoon or you’re craving sugar like a dragon at 3 p.m., you’re riding the blood sugar rollercoaster.

Here’s how to step off:

• Eat 4 meals per day
• Each meal = protein + fiber + healthy fat
• No skipping breakfast—it sets the tone for the day

Still stuck? Many moms notice a boost when they include a metabolic support supplement like Burn Rate, which contains berberine, caffeine, and green tea extract—all clinically shown to support fat burning and insulin regulation.

Rule #3: You Don’t Have Time, So Let’s Be Efficient

Between your kid’s soccer game and that pile of laundry glaring at you from across the room, there’s zero time for two-a-days. That’s why we build our 12-Week Transformation Program around the reality of a mom’s life.

It includes:

• Fast meal prep that doesn’t require a PhD or an air fryer collection
• Training plans that take 30 minutes or less
• Real accountability and daily check-ins

Because consistency wins—not perfection.

Real Talk: What the Scale Doesn’t Show

Weight loss is not the only win.

What the scale doesn’t tell you:

• Your energy levels are higher
• Your skin is glowing again
• You’re sleeping through the night without meltdowns (yours or the kids’)
• You’re stronger—in body and spirit

So yes, you’ll lose inches and maybe even 10+ pounds—but most importantly, you’ll feel like you again.

Final Words of Encouragement

There’s no such thing as the perfect time. You don’t need to ‘wait for the kids to go back to school’ or ‘get through this busy season.’

The time is now. Not because summer is around the corner—but because you are worth the effort.

This isn’t about six-pack abs. It’s about showing up with energy, confidence, and clarity. It’s about becoming the strongest version of yourself—in every way.

So let’s do it together. Your Summer Shred starts now.

👉 Ready to go? Join our 12-Week Transformation Program and explore smart, science-backed support like Burn Rate to accelerate your journey—naturally.

By Mike Dolce, 4x World MMA Trainer of the Year | Founder, The Dolce Diet™

If you’ve ever caught yourself saying, “I know what to do… I’m just not doing it,” you’re not alone. And more importantly—you’re not broken.

The problem isn’t a lack of knowledge. It’s not about willpower. And it sure isn’t because you need *another* free PDF meal plan.

The real reason most people struggle? They’re operating without structure, without accountability, and without a real coach in their corner.

What You’ll Learn

• Why motivation alone isn’t enough after 35—and what actually is
• The 5 powerful benefits of private coaching for real transformation
• Science-backed reasons coaching improves consistency and success
• The free 90-second tool that helps uncover what’s holding you back
• How to finally stop starting over and start building momentum

🚨 Why You’re Still Stuck

I’ve coached thousands of people—from world champions to busy parents. And here’s what I’ve learned:

• You’re busy. Life gets in the way.
• Your hormones are shifting—especially after 35.
• You’re exhausted, mentally and physically.
• And you’ve been burned before by fake “solutions” that didn’t work.

You don’t need more hacks. You need a trusted system, built *for you*, by someone who’s done it before.

🧠 What Private Coaching Actually Does

Hiring a coach isn’t about motivation. It’s about clarity, execution, and results.

With VIP Elite Coaching, you get:

• ✅ A fully customized game plan—built for your body, goals, and lifestyle
• ✅ Weekly coaching calls and feedback—so you never feel lost or alone
• ✅ Smart nutrition + strength + supplement protocols that evolve with you
• ✅ Expert accountability—because you perform better when someone’s watching
• ✅ Peace of mind—because you’re not guessing anymore

This isn’t a bootcamp. This is real coaching. Built on results. Backed by science. Driven by purpose.

📊 What the Research Says

A 2020 study in Frontiers in Psychology found that individuals who received private coaching achieved significantly better long-term outcomes in behavior change, motivation, and performance than those who went it alone.

Translation: With a coach, you win more—and you quit less.

🔥 Ready to Find Out What’s Holding You Back?

I’ve created a free 90-second assessment to uncover what’s really keeping you stuck—and how to fix it.

It’s called:
👉 “The Real Reason You’re Stuck”

➡️ Take the Free Coaching Assessment Now

Once submitted, I’ll personally review your answers. If you’re a fit for coaching, I’ll reach out directly. And if not, you’ll still leave with more clarity than you’ve had in years.

💬 Final Thoughts from Coach Mike

You don’t need another diet. You don’t need another 30-day challenge.

You need a coach. A guide. A system. Someone to walk beside you while you build the body, the mindset, and the life you’ve always wanted.

I’m not here to yell. I’m here to walk with you. To show you what’s possible. To help you win—long after motivation fades.

There’s still time to become the person you know you’re meant to be.
All it takes is one honest “yes.”

Start your coaching journey now.

—Mike Dolce
4x World MMA Trainer of the Year
Founder, The Dolce Diet™
Father | Coach | Advocate for You

By Mike Dolce, Founder of The Dolce Diet

Summer is here and with it comes the motivation to look and feel our best. If you’ve been stuck in a cycle of fatigue, low energy, or stubborn belly fat, the idea of dropping 10 pounds in a month might seem far-fetched. But with the right strategy, it’s not only possible—it’s sustainable.

This guide isn’t about gimmicks. It’s about understanding how your body works, and giving it what it needs to change.

Step 1: Create a Sustainable Caloric Deficit

Fat loss begins with energy balance. To lose 10 pounds in 30 days, the average person needs a net caloric deficit of around 35,000 calories, or roughly 1,200 per day. That sounds aggressive but when managed through both diet and movement, it becomes very doable.

Here’s what the science shows:

• Protein is the most thermogenic macronutrient (TEF ~20–30%), meaning it burns more calories during digestion.
• Fiber-rich carbs and healthy fats stabilize blood sugar and improve satiety, preventing binges.
• Insulin sensitivity is highest in the morning and post-exercise—use these windows to fuel up smartly.

Start with:

• 4 structured meals per day, spaced evenly.
• Each meal built around lean protein (chicken, eggs, beans, wild fish), whole food carbs (quinoa, oats, potatoes), and healthy fats (avocado, olive oil).
• Eliminate liquid calories, refined sugar, and ultra-processed foods for this 30-day window.

Tracking food intake for a short time can be eye-opening. Most of us under-report by 20–40%, especially with fat and snacks.

Step 2: Strength Training + Low-Intensity Cardio

The real fat-loss magic happens when strength training and movement support your nutrition deficit. Resistance training maintains lean body mass and helps regulate hormones like leptin, ghrelin, and testosterone.

Your plan:

• Lift weights 4 times per week using compound movements (squat, push, pull, hinge).
• Add 45–60 minutes of walking daily. Walking burns fat without raising cortisol or breaking down muscle.
• Short HIIT workouts (10–20 mins) can be added once or twice a week to increase caloric burn and improve VO2 max.

This combination of strength + steady movement is ideal for body recomposition—dropping fat while keeping your strength and energy high.

Step 3: Recovery, Sleep, and Hormonal Balance

Losing weight isn’t just about what you do—it’s about how well you recover.

Research consistently shows that poor sleep leads to:

• Elevated cortisol (which encourages fat storage around the midsection)
• Increased cravings for sugar and refined carbs
• Reduced insulin sensitivity and impaired fat oxidation

Your goal:

• Get 7–8 hours of quality sleep nightly
• Go to bed and wake up at consistent times
• Reduce blue light exposure 2 hours before sleep
• Drink 100–120 oz of water per day and replenish key electrolytes through whole foods

Recovery also includes mental recovery—deep breathing, journaling, and reducing overstimulation all improve hormonal health and make it easier to stay consistent.

The Science Behind Fat-Loss Compounds

For those looking to accelerate fat loss with a little extra support, a handful of natural compounds have been consistently validated by scientific research:

• Berberine – Found in several plants, berberine helps regulate glucose metabolism and improves insulin sensitivity. Studies show it can significantly reduce visceral fat and improve metabolic function.
• Caffeine – A well-known stimulant, caffeine enhances thermogenesis and mobilizes fatty acids from fat tissues. It also improves athletic performance and focus.
• Green Tea Extract – Rich in catechins like EGCG, green tea extract helps increase calorie burn and fat oxidation. Combined with caffeine, its effects are amplified.

Each of these ingredients is backed by peer-reviewed research and strategically dosed in our premium formula Burn Rate by STRONGRR Supplements. It’s designed to help you burn fat more efficiently without sacrificing health or energy.

And finally—this isn’t just about summer. It’s about reclaiming control of your health, your confidence, and your identity.

You don’t need to suffer to transform. You need a plan, consistency, and belief that your best self is still ahead of you.

Final Tips for Success

• Don’t skip meals or under-eat—fuel performance, not restriction.
• Meal prep each week. Consistency is built in the kitchen.
• Track metrics like sleep, mood, energy, and waist measurement—not just the scale.
• Build a morning routine that includes sunlight, hydration, movement, and intention.

Remember, your metabolism is a reflection of your habits. Change your habits, and your body will follow.

Need help getting started?

Coach Mike is offering 1-on-1 Coaching for a limited time. Apply here →

Let’s make this your strongest summer ever.

—Mike Dolce

By Jim, Verified Dolce Diet VIP Unlimited Member

I never thought I’d say this, but I’m in the best shape of my life… at 52 years old.

And it’s not because I found some magic pill. It’s because I found Mike Dolce…by accident!

Let me take you back to where I started.

I Was Following the Fads — And Losing Myself

For most of my 40s, I felt like I was slipping away.

I followed the low-carb crowd, then tried keto. I did intermittent fasting. I even bought that overpriced meal service with frozen “gourmet” boxes that tasted like cardboard.

I’d lose 5 pounds and gain back 10.

Worse than the weight was what it did to my identity as a man. I had no energy. I was irritable. I didn’t want to take my shirt off — not even in front of my wife.

I’d see my reflection and think, This isn’t me.

And it wasn’t just diets.

I wasted thousands of dollars on bored personal trainers who just counted reps while texting. I had three gym memberships I never showed up to. I bought every supplement, wearable, and app that promised to fix me — and they’re all still rotting in a drawer somewhere.

I tried everything. But nothing worked.

The Podcast That Changed My Life

One day, I was driving to work and had The Joe Rogan Experience playing in the background. Mike Dolce came on.

And man — he didn’t sound like the other fitness guys.

No gimmicks. No pills. No biohacking BS.

Just real food. Real work. Real results.

I pulled into the parking lot and Googled him right there. That’s how I found The Dolce Diet 12-Month VIP Unlimited Plan.

All access to every program Mike ever made? Group coaching calls with him? Programs like 3 Weeks To Shredded, Living Lean, Jacked & Stacked?

All for less than $1 a day?

It was a no-brainer.

I Woke Up Lighter. Literally.

I started that night with the 3 Weeks To Shredded program inside the portal.

The meals were easy to make. The portions were satisfying. The workouts didn’t leave me wrecked — they made me feel like I was in control again.

The next morning, I stepped on the scale. I was down 1.8 pounds.

It wasn’t water weight. It was bloat, inflammation, and all the junk I’d been dragging around from years of diet confusion.

That was the spark. I was all in.

The Transformation Was Real — And Permanent

Over the next 5 months, I dropped 54 pounds.

But more than that —

• My cravings disappeared.
• My strength came back.
• My mood and confidence shot through the roof.

I went from hiding my body to planning for six-pack abs by my 53rd birthday.

Now I switch between programs depending on my goals. Right now I’m doing Living Lean to stay tight through summer, but I’ll probably run Jacked & Stacked next to add some muscle in the fall.

The Best Part? I’m Never Starting Over Again

This isn’t a diet.

It’s a complete system that adapts to your life.

The Dolce Diet VIP Unlimited Plan gave me everything I needed — in one place:

• Proven fat-loss plans
• Grocery lists and recipes
• Workout calendars
• Weekly coaching calls

And most importantly? A coach I actually trust.

Mike changed my life.

If you’re tired of fads, ready for results, and want to stop starting over…

This is your plan.

Ready to Take Control?

Click below to start your own transformation with Mike Dolce’s 12-Month VIP Unlimited Plan:

Join Now

Jim is proof that the best time to start was yesterday.

In 2025, protein is no longer reserved for bodybuilders and gym rats. It’s gone mainstream—becoming a must-have macronutrient for everyone from menopausal women and longevity enthusiasts to beauty influencers and busy moms. Welcome to the era of the protein obsession.

The High-Protein Diet Trend Goes Viral

The high-protein diet trend has surged across TikTok, YouTube, and Instagram as influencers show off their latest finds: protein popcorn, protein-packed iced coffees, protein yogurts, even high-protein cereal that promises gains and glow. No longer confined to plastic tubs of whey, today’s protein products are clean-label, functional, and Instagrammable.

And it’s not just a vibe—it’s science.

Why Protein Is the New Wellness Standard

Protein plays a key role in muscle maintenance, hormone regulation, satiety, and skin health. It supports fat loss, promotes metabolic efficiency, and slows aging. As Americans wake up to the importance of functional nutrition, they’re turning to clean protein foods that deliver performance and aesthetics.

According to Vogue Business and other top sources, we’re witnessing a market shift: protein is no longer an “add-on” but a baseline requirement for wellness-oriented shoppers.

From Supplements to Snacks: The Evolution of Clean Protein Foods

The demand for clean protein foods has exploded. Shoppers are now reading labels and rejecting artificial sweeteners, preservatives, and junk fillers. Instead, they’re reaching for:

• Protein popcorn with 10+ grams of protein per serving
• Protein iced coffee that doubles as a beauty elixir
• Protein cereal with collagen and adaptogens
• Grass-fed whey or plant-based protein powders with minimal ingredients

These options cater to a more health-literate audience that prioritizes function over fluff.

Protein for Women: Fueling Strength and Longevity

Perhaps the biggest shift? The rise of protein for women.

For decades, women were fed myths that protein would make them “bulky.” But 2025 has flipped the script. Now, women are embracing high-protein diets to support strength, recovery, and hormonal health—especially during perimenopause and menopause. Protein is no longer feared; it’s empowering.

Brands are responding with female-focused products that address skin elasticity, metabolism, and energy—using protein as the star ingredient.

The Bottom Line

Protein isn’t a trend. It’s a transformation.

Whether you’re an athlete, a busy parent, or someone simply striving for optimal health, incorporating protein snacks in 2025 means embracing functional nutrition that supports your entire lifestyle.

Ditch the myths. Upgrade your plate. And make protein a non-negotiable in your wellness journey.

Looking to take your nutrition and training to the next level?

The truth is, high-protein snacks and supplements are powerful—but only when paired with a strategic plan. If you’re serious about transforming your body, optimizing your health, and performing at your best, it’s time to go beyond quick fixes.

Join our 12-Month VIP Coaching Program and work directly with Mike Dolce and his team. Get personalized meal plans, customized fitness routines, and ongoing accountability to help you build a stronger, leaner, healthier version of yourself—starting now.

Click here to apply now and claim your spot in the VIP Coaching Program.

By Mike Dolce, 4X World MMA Trainer Of The Year

Key Takeaways

• UFC weight-cutting principles can be applied safely for sustainable fat loss.
• Tracking calories, prioritizing whole foods, and strategic training are non-negotiables.
• Hydration, electrolyte balance, and recovery protocols accelerate fat loss and preserve muscle.

Introduction: Why Listen to a UFC Weight-Cutting Specialist?

When you think “UFC weight cut,” you likely imagine extreme measures—cutting 10+ pounds in 24 hours. As grueling as that sounds, I have spent decades fine-tuning how to strip body fat safely while preserving lean muscle. The same science that helps elite fighters make weight can be tweaked for everyday athletes, business owners, and busy parents who want consistent, sustainable fat loss.

In this blog, we’ll break down the three core rules that underpin any successful fat-loss protocol—borrowed from the world of UFC weight cutting but translated into best practices for long-term health and performance.

Rule #1: Master the Calorie Deficit (With Precision, Not Starvation)

Why a Precise Deficit Matters

In weight cutting, a fighter can’t simply “eat less” and hope for results—they need a calculated calorie deficit adjusted daily. For non-fighters, aim for a 10–20% calorie deficit below maintenance, never more.

Tip: Estimate your maintenance calories using a calculator (like Mifflin-St Jeor), then subtract 10–20% for your deficit.

Whole Foods Over Processed Shakes

Rather than crash diets or processed meals, UFC pros rely on high-quality whole foods to keep hunger down, stabilize blood sugar, and support hormone balance.

Tracking & Adjusting for Real-Time Feedback

Use weekly weigh-ins, circumference measurements, and tracking apps like MyFitnessPal or the Dolce Diet app. If fat loss stalls after 2 weeks, adjust your calories or activity accordingly.

Rule #2: Optimize Hydration & Electrolytes

Hydration Is Not Just About Water

Dehydration slows your metabolism and disrupts hunger cues. A baseline target is 0.5–0.75 oz. of water per lb. of body weight per day. Add 16–24 oz. for every 30 minutes of exercise.

Electrolyte Balance for Performance

Support your hydration with key electrolytes:

• Sodium: 500–750 mg (via sea salt)
• Potassium: 250–500 mg (bananas, spinach, sweet potatoes)
• Magnesium: 200 mg (supplement at night)

Rule #3: Train Smart—Mix Resistance + Low-Intensity Cardio

Resistance Training to Preserve Lean Mass

2–3 full-body sessions per week using compound movements like squats, presses, and rows. Use 8–12 reps per set, 3–4 sets per movement, and controlled tempo.

Low-Intensity Cardio

Incorporate 20–30 minutes of brisk walking post-lift or during recovery days to enhance fat oxidation and improve insulin sensitivity.

Sample Fat-Loss Meal Plan (1,600 Calories)

Progress Tracking

• Weigh in weekly (same time, same conditions)
• Track tape measurements and progress photos
• Adjust calories or output if results stall for 2 consecutive weeks

Conclusion

UFC athletes have no room for guesswork, and neither should you. By following these three core rules—calorie precision, hydration optimization, and strategic training—you can accelerate fat loss while preserving muscle and feeling great.

Start Your Transformation

If you’re ready to transform your body with a proven, step-by-step system designed by the coach of UFC world champions, start with our 3 Weeks to Shredded + Living Lean Bundle. Built around whole foods, real science, and real results.

Click here to start your transformation today.

Resources

• STRONGRR Whey Protein Isolate
• STRONGRR Creatine Monohydrate