Tag: 3-weeks to shredded

by Deb Killalea, News.com.au, Australia

THIS is the man on a mission to transform our bodies and crush Australia’s obsession with CrossFit.
Former UFC fighter Mike Dolce reveals how the world’s fittest athletes really get into shape but it’s probably not how you’d imagine.
Dolce reckons we’ve all got what it takes to look as trim and cut as him and other UFC fighters and is ready to take on his biggest battle yet – against unfit Australians and our unsustainable diets and exercise practices.
The 37-year-old, currently in Australia to launch UFC FIT, a new holistic fitness and nutrition program straight from the US, said we were among the most interested in health and fitness but were doing it all wrong.
The UFC FIT founder and UFC trainer who is sharing the secret diet and exercise regimine of the world’s fittest athletes said his program didn’t involve counting calories, elimination diets or risking injury with unsustainable exercise practises.
Instead he said his regimen involves eating every two to four hours using whole foods and working out between 23 and 47 minutes a day.
And the man responsible for getting the world’s strongest and fittest athletes into shape has the body to prove it, having dropped from 127kg and to around 90kg, with just five per cent body fat.

Dolce said his full-body intensity training is based on the same methods the world’s greatest athletes use to prepare for fights in the octagon and incorporates techniques from Boxing, Brazilian Jiu-Jitsu, Sambo, Wrestling, Muay Thai, Karate, Judo.
Broken down into four three-week segments building strength, flexibility and conditioning while burning fat, Dolce promises you’ll lose weight, gain muscle and change your body in just 12 weeks.
Dolce said once the 12 weeks were up, people could go back over the program to beat earlier goals, and those wanting to go further would be fit enough to train in UFC gyms and eventually the octagon.
Asked whether his home-based program could be as big as CrossFit, he said not only was it better but less dangerous and far more likely to work.
Admitting he didn’t get the popularity of CrossFit which “doesn’t suit everybody”, Dolce said his workouts were just as intense but anyone from UFC fighters to expectant mothers could do them.
Then there’s the food bit of UFCFIT, which is being billed as the diet that makes you lose weight by giving us the food we were meant to eat.
As well as weight loss, it also promises to promote tighter skin, brighter eyes and thicker hair.

Designed to eliminate non-functional weight, there are just some essential rules: eat whole foods in the form of plants, grains and animal protein, eat every two to four hours, only eat until satisfied and not full, choose meals wisely, and stay accountable to your goal.
And Dolce whose motto is “don’t count calories but make calories count” said unlike paleo and other elimination diets his worked because participants ate more regularly so didn’t feel deprived and didn’t cut out essential carbs, proteins or other foods.
He also said his homemade recipes were quick, easy to prepare and follow and anyone could eat them.
And while he says alcohol is “poison” and encourages all his fighters to avoid, he adds there is nothing wrong with earning an occasional treat.
“But when it’s four glasses a night instead of one, that’s when alcohol decreases the body’s ability to absorb nutrients.
“This diet is designed to fill you up, and not to limit your food intake.
“It’s simple preparation, in the time it takes you to line up at Subway or wherever, you could have prepared the best healthy meal for you and your family.
“All you do is eat clean and you’ll lose non functioning weight.”
Dolce said like the US, Australia was facing an obesity crisis and unless we did something now, we would all be paying in 20-30 years time.
“The methods you’ll see in UFC FIT are the same ones I’ve used with the top stars in the UFC, but I actually developed them for men and women of all ages,” he said.
The program is available at UFCFIT and Big W.

The Dolce Diet welcomes Tampa Bay Rays outfielder Brandon Guyer to our family of bloggers! His motivational insight and unique experience offer a valuable look into how we can best achieve our goals! Read on, readers!

by Brandon Guyer
There’s a reason I now use quotations when saying the word “diet.” It took me awhile to actually see that “dieting” is really just a quick fix. What I was striving for all along was a lifestyle change, but I didn’t know any better. Talk about a lesson in trial-by-error.  
Early in my professional baseball training I was trying to get as big and as fast as I could, figuring it would be best for my career. My “diet” was focused on high calories, high carbs and high protein and I consumed the same foods nearly every day, something that got old quick. I put on weight and muscle quickly, but it wasn’t the functional weight and strength that could benefit me in baseball. I was too big and too stiff.  That was when I realized I needed to do some research, and after learning more about nutrition (reading Living Lean helped immensely) my life and body changed. I understood that to get the ABSOLUTE most out of myself, my “diet” needed an upgrade.
Your body is your temple. I don’t think there is anyone out there who doesn’t want their body to look and/or feel the best it possibly could. The problem is that it doesn’t just happen, it takes real effort and discipline. Being a professional athlete, my body is something I constantly rely on. Why wouldn’t I take care of it?
Two years ago I started the process of upgrading my “diet” hoping to do the following:
 In order to rid my body of joint and muscle aches, I started eating more earth-grown nutrients and cut out all processed foods. Shopping on the perimeter, rather than the middle of grocery stores, is one way to help with that! My focus was on foods with anti-inflammatory properties, high in omega 3’s. For example: wild fish (or fish oil supplements), avocados, walnuts, and various veggies and seeds (hemp, chia, flax). Consuming these foods allowed me to rely less on over the counter methods of relief, such as Advil.
I also wanted to find a way to boost my recovery time following a workout or a game. The Living Lean principle of eating based on what I just did or what I’m about to do is key here. This is where high quality foods and simple sugars (immediately after) come into play: apples, berries, raw honey, kale, broccoli, eggs, chicken, turkey, etc. It has been just as important to cut out the low quality foods such as: anything fried, candy, soda, chips, processed foods, etc. These healthy food choices combined with proper hydration (water), has my body feeling and recovering better than ever. It really is amazing how adding clean foods can assist in the healing of one’s body.
Lastly, I wanted to find new ways to get through the dog days of summer and keep my energy up. Now my focus is to eat based on what I’m about to do, and since we play every night, it’s important I get plenty of complex carbs in my system during the day such as oat bran, quinoa, sweet potatoes, various veggies, brown rice, etc. Lean proteins such as eggs, turkey, and chicken are just as important. Taking the time to prepare my own food and having the discipline to eat clean ALL the time keeps me constantly fueled. The last couple months of the season can be a drag, and this year, more than ever, I felt just as good in August as I did in April.
Slowly but surely I’ve gotten closer to where I want to be. I say closer because although I feel as fit as ever, I know I can still be better. I’d be cheating myself and my career if I didn’t put in the effort to make this lifestyle change. It’s simple: The better you feel, the better you will perform. Living a healthy lifestyle is the foundation for that. I know personally. It’s not only helped my career, but also enhanced my quality of life. At the end of the day, isn’t that what it’s all about? Living your life to fullest and enjoying every minute of it.  
 

About the Author

Yeah, I can hit a baseball, and yeah I did hit a home run in my very first major league at bat. May 6th 2011 was the best night of my career. May 7th was a whole different story. The dream of being a big leaguer ended before my ball was even caught in the left field stands… I was sent back to the minor leagues! Six years ago I was drafted by the Chicago Cubs out of the University of Virginia. I’ve been up and down with the Tampa Bay Rays the last three years…I plan on sticking next season. I’ve been through it all injuries, promotions, demotions, playoffs, all star games, etc. The one constant in my life, other than my sportscaster wife, has been a healthy lifestyle. It’s not only helped my performance on the field, but also helped me cope with the emotional stress of a season. Although the life of a pro athlete may seem glamorous, at the end of the day I’m just a guy who can hit a small ball with a wooden stick. Hopefully the people who would read my blog can see that. Most importantly I have been an ONNIT Honor Roll member for the past year and I’m a huge supporter of the Dolce lifestyle!

by Shantanee White

In my experience with this topic, there are no do’s just don’ts. It’s a waste of energy on the wrong thing. If you’re concerned with how cute you look at the gym, then there needs to be a change in priority. Not that I myself am not guilty of this. I am definitely guilty of at least wanting a little eyeliner, or even filling my eyebrows in because I couldn’t stop obsessing over them, or obsessing over people who aren’t worried about me and have their own goals to achieve.
Even if you’re the kind of person who just can’t go without makeup, or someone who is more concerned with being cute, it’s simply a WASTE OF TIME! The time used could be spent stretching, or maybe some extra sleep, two things that are essential to a positive, productive healthy lifestyle. It takes away from the task at hand. The only focus should be on the workout. If vanity is your angle, think not about keeping your face “decent”, but about putting your all into the workout. It’s impossible to do so when you have a face of makeup on.

You’re supposed to sweat, make faces, and breathe heavy. Not workout cute.

Not to mention the probability of getting something in your eye. Which is not only dangerous, but now how great do you look with half your eye done, and squinting? Exactly!
Foundation is just messy, and it’s a waste of money! The less you wear at the gym; you won’t have to apply it twice a day! What ultimately led to my abandoning of gym makeup was it became the focal point of my time at the gym. I was too aware of my face the entire time.
I could be wrong, and you could be putting some work in at the gym, but just let go. Let go of the notion that you have to uphold some standard of beauty! This can stand in the way of fully committing yourself to what really matters, your health.
I know that sounds a little severe, but just know that you’re already beautiful without it! Taking the steps to be in control of your life and health, shows a great deal of beauty and strength already.
Nothing else matters.

About the Author

Part time UPS employee, part time weirdo aimless wanderer, on an incredible life journey, looking for fulfillment and happiness in life. I’ve discovered new things about myself I didn’t even know were true. Makeup enthusiast with a passion for writing, and a newfound obsession for Brazilian Jiu Jitsu. I’m just like you. I’m learning to live, not just exist.
 

by Todd Harwood

In my random conversations with people about health and eating habits, the most common theme I hear is: “One day I will start eating right”.

We as humans have this innate need to wait until our backs are up against the wall to change our habits or take action. This must change!
In Krav Maga training, one of the first principles they hammer home from 1st level through to Black belt levels is; address the immediate threat. For instance if someone is choking you, the immediate threat is getting choked to death, so get those ****ing hands off your throat NOW. This is the number one goal and there can be no hesitation.

A major portion of the population is being choked. Not by hands, but by lifestyle choices. It isn’t a violent choke but a slow incremental choke, disguised as a warm embrace or a loving hug.

I understand, you had a bad day and you just want to curl up and eat that pint of ice cream and bag of BBQ Ruffles. It just makes you feel warm and fuzzy; makes you feel at home.
This is just one example of choosing to not address the immediate threat. It may not seem to be an immediate threat, but evidence shows us that we should treat it as so. With each one of these decisions, the warm embrace starts to turn into the slow tightening of a choke.

All of us have triggers that we blame these bad decisions on. We must stop blaming past traumas for our poor behavior. Now is the time in our life where the things that happened to us become the reason to do, instead of don’t.

We humans have a gift for denial; we spend our lifetime convincing ourselves that the check will never come due; we will never be held accountable for or suffer the consequences for our choices.
Of course we are not alone in the denial game, there are always the enablers. The genius of marketing helps us to reinforce the denial by slickly showing our human counterparts having the time of their life, playing sports, running around at the beach in the sun, hanging in the club with the hottest people, running through a field of wheat…jamming poisonous products down their throats. But we are all smart enough and strong enough to tune this out.
No more putting it off to some ethereal future date that we all know is not coming.
The time to start making the right decisions is not after the Holidays. Not when you are at the doctor getting that diagnosis of Type 2 diabetes. Not the time when you get gassed out playing with your children in the backyard, and not the day you are at the funeral of a friend or relative that has died from heart failure at an early age. This isn’t a scare tactic, this is usually the point we get to before even considering making a change in our habits.

It is never easy but we all know where we want to be, and there is no time like the present to start the journey there.

There is a great scene in the movie, “The Matrix”. Trinity picks up Neo in a badass Lincoln (you know, the one with the suicide doors). Neo decides that he doesn’t want to accept the reality of his situation. Trinity opens the door to let him out; Neo looks down a long rainy alley, an alley that he will inevitably walk down. Trinity says, “You have been down there, you know that road, you know exactly where it ends and I know that’s not where you want to be.”
Choose where you want to be, don’t hesitate or procrastinate. Choose now.

About the Author

Todd Harwood is a member of MYDolceDiet.com. He frequently blogs about his journey to health & wellness. We appreciate his wit, honesty and passion for helping and inspiring others on their own paths to self-discovery.
 

Mike Dolce hits the Pi Kappa Alpha fraternity house at the University of Southern California to show the guys how easy it is to make his famous Breakfast Bowl!

Get Mike Dolce’s College Diet Guide!

Available  at all major bookstores!

Mike Dolce answers your questions! Topics include: Adding muscle for females; Building strength; Active rest; Yoga and more!
The founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com & TheMikeDolceShow.com & UFCFIT.com.

In this special episode, Mike Dolce talks with top coach, UFC veteran, and longtime friend Duane BANG Ludwig. Tune in to hear what the head coach of Team Alpha Male is up to. Duane also answers your questions!
The founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com & TheMikeDolceShow.com & UFCFIT.com.

Mike Dolce answers your questions! Topics include: Mike’s thoughts on P90X; Carb intake for athletes; Impacted food; How to shell hemp seeds; The deal with bananas; Excess skin after weightloss, and more!
The founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com & TheMikeDolceShow.com & UFCFIT.com.

Mike Dolce answers your questions! Topics include: When NOT to cut weight; How to adjust portion sizes to your goal; Off-season weight lifting for wrestlers; How to get the most out of your short workout; How to tailor 3 Weeks to Shredded to your schedule, and more!
The founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com & TheMikeDolceShow.com & UFCFIT.com.