Tag: 3-weeks to shredded

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Mike is back from Toronto with lots of stories to share!
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, Vitor Belfort, Thiago Alves, Chael Sonnen, Quinton Jackson, 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.

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The special few who are chosen to become Dolce Lifestyle Bloggers will write funny, motivational, helpful (and sometimes sarcastic) blog posts that entertain the pants off our readers! Yes! We want our friends sitting at home reading our site and then POOF! No pants!
Our friends want the latest and greatest in health & wellness, gym style, indoor & outdoor workout routines, cooking & recipes, dating (Yes! Dating!), organization, advice, pet health, kid health (let’s not forget the lil’ ones!) and so much more! The topics are endless.
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by Mary Squillace

 
UFC coach Mike Dolce has spent the last 20 years getting his fighters’ bodies ready for the Octagon. He has coached more than 100 MMA athletes, including greats like Chael Sonnen, Johny Hendricks, Thiago Alves, and Vitor Belfort. But his program isn’t about just refining grappling technique or striking power, it’s more elemental, stressing eating right and overall fitness. “One of the major points of differentiation between what I do and other coaches do are the nutrition and lifestyle changes,” Dolce says. “That’s what I hang my hat on.”
He’s turned his philosophy in to a comprehensive at-home program, UFC Fit, and he offers tips that anyone can use to get ripped, even if you don’t plan on grounding and pounding someone anytime soon.
1. Eat real food
While other programs might advocate pills and powders as a way to get vital nutrients, Dolce encourages his fighters to pass up processed eats for the real deal. “Supplements can be included down the road once you’ve already been eating real, whole foods.” Sounds simple, but which foods are “real”? Anything that comes from the earth (think fruits, vegetables, animal protein). To determine how real or processed your food is, don’t bother looking at the protein, fat, and calories on the nutrition facts—go straight for the paragraph of ingredients, Dolce says. “If a four-year-old cannot pronounce or define one of the food sources in your product, do not eat it.”
“A good rule: After eating a meal, I should be able to push myself from the table and be active immediately. If you finish a meal and feel like you need to just sit, you’ve overeaten.”
2. Eat every two to four hours
Forgo big meals for several smaller ones. “We know we need oxygen, and to get it we need to breathe regularly throughout the day. Food follows the same principle,” Dolce says. Eating at consistent intervals ensures you have adequate fuel in your body to repair and rebuild muscle, helps you sustain high energy levels, and works to speed metabolism, according to Dolce. “Sumo wrestlers gain weight by fasting and then gorging themselves one or two times a day,” Dolce explains. “Your body covets the things it’s not getting enough of, therefore eating light and nutritious meals often throughout the day will keep your metabolism burning clean and lean.”
3. Learn how to eat until you’re satisfied—not until you’re full
Good news: Dolce’s UFC fighters don’t count calories. But you know that whole eat-your-self-into-a-food-coma thing? It’s gotta stop. “A good rule that I keep, after eating a meal, I should be able to push myself from the table and be active immediately,” Dolce says. “If you finish a meal and feel like you need to just sit, you’ve overeaten.” He acknowledges that this is something that takes time to build, but by eating slowly you will begin to learn to stop overeating.
4. Train your brain
Want the discipline of a UFC fighter? Learn to tell yourself ‘no.’ Dolce, formerly 282 pounds and a self-described chocolate-lover, is no stranger to temptation, but he’s largely broken himself of his sugar-seeking ways. Case in point: He remembers buying a Kit-Kat bar (his favorite) at the start of an eight-week training camp one year. “I put it on my bedside table and went to shower, intending to come back and eat it. “Then I thought, I could eat this now, or I could choose to wait until tomorrow,” he recalls. For eight weeks of camp that chocolate bar was the first thing he saw in the morning and last thing he saw before he went to bed, but he never touched it. “Every time I said ‘no,’ I became accountable. That Kit-Kat gave me the strength to lead the life I live now,” he says.
5. Make an appointment with your bed
“Sleep is the most overlooked part of fitness—especially when it comes to the cosmetic aspect,” Dolce says. As we sleep, our bodies secrete growth hormone ,which builds and repairs muscle. If you don’t sleep enough, that muscle mass breaks down. Additionally, sleep deprivation can throw off your internal clock—and your eating habits. “In a recent study, sleep researches from the University of Colorado found that people who sleep less tend to eat more calories than their well-rested counterparts,” Dolce says.
You’ll achieve optimal rest with between six to nine hours of z’s. “I thrive off of nine hours of sleep a night. A lot of people say they’re too busy [to get that much sleep]. That’s B.S. I don’t know anyone busier than I am,” Dolce says. “I show up to my bed just like it’s my job.”

6. Ditch dairy
With the exception of the occasional Greek yogurt or small amount of cheese, Dolce steers clear of cow’s milk. Lactose can be difficult to digest, and the amount of hormones pumped into milk won’t do you any favors either, Dolce says.
7. Train the movement—not the muscle
Instead of racking up reps at the gym, Dolce encourages “functional fitness”—working your body using the same multi-plane movements you’ll use in the real world. “UFC fighters aren’t just standing at the mirror squeezing a bicep. Almost every exercise is a full-body movement,” Dolce says.
A great example: ninja jumps. “You’re working legs, glutes, abs, and keeping heart rate sky high.” To do it, start in a neutral position with your hands at eye level and elbows tucked into your torso. Jump as high as you can, brining your knees to hip level. As you land, soften your knees to prevent injury. Try to do 10.
8. Become a one-percenter
Challenge yourself, but also be realistic with your goals. Instead of attempting to do everything perfectly, strive to get just one percent better each day, Dolce says. “If you do day one of the program and don’t finish every single rep of every exercise, it’s okay. Just try to make positive progress. Each day I try to do just one exercise better.”
9. Drink water
UFC athletes typically keep water close at hand—an elite fighter might lose up to six pounds of water in 60-minute training session. Use the recommended eight 8-ounce glasses as a baseline, but you will most likely need to consume even more to replenish the fluids you lose when you sweat. If you find water bland, crush a few fresh fruits and add them to your water bottle, Dolce suggests. “A hydrated body is an energized body.”
10. Try periodization training
The human body goes through adaptation phases every three weeks, Dolce says, meaning, you’ve got to keep challenging your body in new ways in order to continue to see growth (not to mention, to avoid getting bored).
For that reason, UFC Fit is broken up into four three-week cycles. In the first segment trainees work on establishing a fitness base and flexibility. Next explosive full-body moves help increase cardio vascular output. The third phase focuses on muscle-specific exercises to tone the body. “The first three phases prepare you for UFC-style, non-stop, in-your-face training of the fourth,” Dolce says, describing the final workouts, which mimic competition.
Originally posted at MadeMan.com

by JAMES LYNCH, TSN.CA
Ahead of Saturday night’s UFC 165 event, the promotion officially announced the Canadian launch of their in-home lifestyle program “UFC FIT” at a small media gathering in downtown Toronto on Wednesday.
With an emphasis on training and nutrition, this 12 disc DVD set is designed for everyone at all fitness levels.
“It’s not designed to train fighters, it’s designed to bring the training disciplines that a fighter would use to get in shape,” said UFC Canada President Tom Wright. “It takes you through a 90-day challenge to train like a UFC Fighter.”
With UFC FIT’s American release back in March, it was important for the promotion to launch in Toronto this week.
“Clearly being able to launch (UFC FIT) in Canada during a major fight week for the UFC makes sense,” said Wright.
Heading up the UFC FIT program is world renowned MMA trainer and former UFC fighter Mike Dolce.
“The new school is here, it’s 2013 going on 2014 and I’m bringing the most elite, cutting edge, scientific principles of sport and making it available for everybody,” said an enthusiastic Dolce.
The big question of course is what makes this program different from other fitness gimmicks? The former TUF Season 7 competitor believes it’s his credentials.
“The world’s greatest athletes contact me when they need to get in shape to weigh-in, and then perform at career defining levels,” said Dolce.
Dolce’s client list includes Vitor Belfort, Johny Hendricks and Chael Sonnen, all of whom are coming off wins inside the octagon.
“I’m sharing my secrets, the secrets I use with the world’s greatest athletes and I’m bringing it to everybody,” said Dolce
Wright believes Dolce is the perfect spokesperson for UFC FIT and the UFC brand in general.
“Mike Dolce is as real as it gets, he’s not only a coach of our athletes, he’s also a nutrition expert,” said Wright and the UFC Canada President also revealed plans of opening official UFC Gyms across Canada in the near future. “We have plans to launch UFC gyms in Canada. We’ll look at the big markets first Vancouver Calgary Toronto, Montreal.”
It’s part of a strategic plan to not only bring in a new audience, but highlight the training regiments of UFC fighters to show that they are legitimate professional athletes just like every other sport.
UFC FIT is now available in select stores and online at UFCFit.com
Originally posted at TSN.ca 

LISTEN HERE
Mike has a fun and candid discussion with David Hawkes Ph.D. about the advancing science behind virology and vaccinations.
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, Vitor Belfort, Thiago Alves, Chael Sonnen, Quinton Jackson, 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.

LISTEN HERE
In his usual no-nonsense manner, Mike Dolce touches on a variety of subjects while answering 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, Vitor Belfort, Thiago Alves, Chael Sonnen, Quinton Jackson, 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.

by Stephanie Dodge
As a wound care nurse for a major hospital in south Florida, I admit, I see some of the worst patients that are admitted. Not only do they have wounds, but they have a laundry list of co-morbities.

Co-morbities: Two or more coexisting medical conditions or disease processes that are additional to an initial diagnosis.

Everyday I come into work and determine which patients I will see that day. Criteria include a low score on an “at risk scale,” present on admission wounds, patients who have been in the hospital for 5 or more days, and all intensive care unit patients. So usually about 40-60 patients in the 400 bed facility.
One day I was consulted to see a patient, aged 36, for wounds. This got me thinking, “What is a 36-year-old doing with wounds?”
It turns out this patient had severe diabetic wounds and a co-morbidity of vascular disease. 36 years old!!!!

My point is, why? Why do people let their health status deteriorate for so long and not make a change? Your health is all you have! If you don’t take care if yourself and take responsibility for YOUR body…who will?

When I got back to my office, I counted how many patients in the hospital that day were 65 and under. The results may be surprising to some of you that do not work in the healthcare system. This particular day the census was 386, out of those, 180 patients were 65 or under. That’s 46%. In the intensive care unit, 19 out of 41 patients were 65 and under. To me, that’s just the tip of the iceberg.
So why are we becoming so unhealthy? Diabetes is a huge problem, and the majority of times (not in the case of type 1) can be cured by diet and exercise, that’s it! No magic pill, just dedication to a healthy diet and exercise.
Someone asked me the other day (as a nurse you get asked medical questions all the time) what pill should I take for my diabetes? I responded, “Instead of taking a pill, try working out at home or in a gym for a couple months and eat a clean diet. Then go for your follow-up visit and see what the doctor suggests then.” (All of this done under a doctor’s care of course.)
Maybe that’s what’s wrong with the system we currently have in place. Maybe a doctor should prescribe a gym membership and clean diet for 30 days, and have the patient come back and re-evaluate. I wonder how many patients would avoid continuing in their downward spiral that is their state of health.
I know this blog post is questioning a lot more than answering, but I hope you take away more questions as well.  Ask your family members to do the same. Maybe all they need is someone backing them up in a healthier lifestyle to make the change. We can be one another’s motivating force for a healthier and longer life. Just like Coach Dolce inspires us and motivates us, we owe it to our family and friends to do the same.

 
Stephanie is a longtime MyDolceDiet.com member, nurse, and mother of two who follows the The Dolce Diet: Living Lean lifestyle.

We encourage everyone to share their lifestyle transformation story! Please do so by using our easy submission form: I WANT TO SHARE MY STORY!

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Name Michael Lee
Age 26
Where are you from? Australia
Starting Weight 185.2 lbs.
Current Weight 172 lbs.
Which Dolce Diet books helped you on your journey? Living Lean and the Mike Dolce Show podcast
TELL US YOUR STORY!  After slacking off with my diet when my partner and I welcomed our first baby into the world, I had put on a few kilos and seen a picture of myself which made it clear (I needed) to make a serious change and kick myself into gear. I was listening to your Mike Dolce Show podcast religiously, but wasn’t following it as strictly as I should have been. So I made a decision to do a 4-week challenge following your principles 100 percent to better my body shape. This was the result.

The pre-order has officially opened for Mike Dolce’s much anticipated tongue-in-cheek guide for college students! Save 30% when you place your order now and you’ll receive a free Dolce Diet Sportpack!

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The Dolce Diet: COLLEGE DIET GUIDE!

Coach Mike Dolce is known worldwide for transforming his athletes into the planet’s most impressive physical specimens. How does he do it? With not much more than you have in that tiny dorm room! His guerrilla style hotel-room cooking and jet-setting training regimen keep the most elite athletes in the world in peak condition all leading up to the biggest battle of their lives! Now Mike is here to coach YOU through the biggest fight of YOUR life! COLLEGE!
In The Dolce Diet: COLLEGE DIET GUIDE Mike spills his best-kept secrets for eating well and exercising with limited options. And guess what? It’s all SO EASY!
No gym? No problem?
No kitchen? No sweat!
This book includes:
-Dorm-friendly, inexpensive recipes!
-How to break bad habits and create good habits!
-‘Dolce Approved’ Grocery list!
-How to set goals and stick to them!
-Kitchenware & Equipment guides!
-How to deal with negative people!
-Mike’s indoor, space-conscious workouts!
-How to never be hungry while in class!
-Mike’s favorite outdoor & gym training routines!
-How to fuel your brain & body for the big exam!
-Personal stories from college students just like you!
-How to handle peer pressure!
-And more!
The Dolce Diet: COLLEGE DIET GUIDE will also teach you how to avoid the oh-so-common pitfalls of unhealthy campus living, from the snail-trail slime of the cafeteria’s Alfredo sauce to your 2am vending machine snack attack! Don’t worry! Mike’s got you covered! Now get to class!

Format: Paperback
Page Count: 116
Release Date: Oct. 1, 2013

SAVE 30% WHEN YOU PRE-ORDER!

PLUS, GET A FREE SPORTPACK!

CLICK HERE TO ORDER!