Tag: living lean cookbook

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MIKE DOLCE: 3 STEPS TO REACHING YOUR GOALS

by Mike Dolce

Just the word GOAL invokes a destination.  Whether it be an end zone, a mountain top or a smaller dress size, we all know what a goal should be. The problem I often come across is that people have loose goals.  They kid themselves by pretending to have set a goal, when really they just have a wish.
“I want to lose weight,” is the most common but often goes no further than that statement. When confronted with this person I always ask, “How much exactly? What deadline have you set?? Let me see your action steps to get there.” Very rarely is my first question answered and almost never are my second two even considered.
This is when I switch into COACH MODE and make sure my friend has a clear set plan before walking away.
STEP 1 BE SPECIFIC
“I WILL (not want to) lose 40 lbs.”
Now you have a very clear picture of your exact destination.  There is no confusion here.
STEP 2 SET A DEADLINE
“I WILL lose 40 lbs. in 120 days.”
Now you have a specific timeline. No more circling the drain, waiting to begin. The clock is now ticking.
STEP 3 COMMIT THROUGH ACTION STEPS
“I WILL lose 40 lbs. in 120 days by following these ACTION STEPS.”
ACTION STEP 1 – Read ‘The Dolce Diet: Living Lean’ and create my own lifestyle approach to weight-loss using the principles, recipes and exercise programs that Mike has already laid out, most suited to my own ability, goals and medical background.
ACTION STEP 2 – Be consistent. For the next 120 days (and rest of my life) I will dedicate myself to achieving this goal and hold myself 100% accountable. Regardless of what unexpected trial or tribulation may come up in my life, I will continue on with my goal until I have found success.
ACTION STEP 3- Create a support system. This may be your family, friends, team, coworkers or online community. I have started such a community at MYDolceDiet.com for all of us to support, motivate and inspire each other as we all travel toward our own unique goals. Pro-athletes, bikini models, lawyers, students, moms, law enforcement professionals and many others from all walks of life are members and the community is thriving!
ACTION STEP 4 – Begin TODAY! There is no better time like the present. Don’t push it off until Monday. Start now, as best you can, and continue making improvements the first few days. It doesn’t matter if you haven’t gone grocery shopping yet, or have a trip scheduled. Begin moving toward your goal immediately and constantly work to improve your situation as you go. Start NOW!!!
The Action Steps above are general but apply to each of you. I also instruct my students to sit down at a quiet table with a notebook they have purchased specifically for this project and write down everything. Your goals, a more complete version of these steps with greater detail as it relates to your specific situation, write your daily bodyweight, progress at the gym, frustrations, successes and so on. This book becomes your own training partner, support system, cherished friend and annoying cheerleader reminding you of how far you have come.
Ultimately, you know everything I have said above. I did not break new ground here and that was not my intention. Getting you to be accountable and motivating you to start today was MY goal!  Now it’s time to define your own!

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Name: Carlos Cascos
Age: 24
Starting Weight: 191
Current Weight: 140
Which Dolce Diet books helped you on your journey? Living Lean, Living Lean Cookbook, 3 Weeks to Shredded.
TELL US YOUR STORY! I started attending the University Of Nevada Reno fall 2007. I remember it was the first taste of freedom from my parents and I was ready to experience college. My parents helped me move into my dorm room and we said our goodbyes. Looking back at this moment I knew that I was not ready to attend college. I did not have a focus or goal on what I wanted to do with my life and like many other college students I turned to partying which of course led to a lot of binge drinking. My first semester in college I drank almost every day and ate most of my meals in the dining hall . The dining hall basically consisted of pizza, burgers, sandwiches and more junk food. Most of my friends and peers ate all of the food and I never thought anything of it at the time. I found myself three years later weighing in at 191 pounds and I am only 5’7″.
My GPA was in the gutter at only a 1.9. My binge drinking was out of control because I didn’t know what I wanted to do with my life and I was running away from what I could not fix. I fell into a slight depression and, like many other people, I used food for comfort.
Some nights I would drive through Jack in the Box and then drive next door to get some Taco Bell as well. After a night of partying my junior year I woke up one morning out of a blackout and couldn’t stop puking. My whole body was numb and I was sweating like crazy and vomiting uncontrollably. At this point in my life I told myself that day that I wanted to change, and I couldn’t do this anymore. I was upset at myself that I was basically ready to drop out of college, and I felt like a failure that day.
I woke up the next day and decided that this was going to be the start of something new. I started listening to the Joe Rogan podcast at this time and that’s when I heard Mike Dolce come onto the podcast. From that day forward I bought Living Lean and 3 Weeks to Shredded.
When the first weekend came around my friends brought home a case of beer like usual and asked me if I was ready to drink. I remember telling them that I was good on drinking for the night. For the next 8 months of my life I received huge amounts of peer pressure, it was unbelievable. People would make fun at me because I was on a diet and no one around me really understood.
To stay busy and focused I began training Brazilian Jiu Jitsu and this changed my life forever. My goals became more strict, and I couldn’t have been happier. Eventually, I started to become really motivated when I started to see some changes in my body. At one point I had to go to the DMV recently and get a new picture because people didn’t think it was my license. This really had me motivated, and nothing was going to stop me.
If there is any advice I can give anyone it’s that you have to make the decision for yourself. You are going to encounter many obstacles and a lot of peer pressure but that is all part of the journey. Like Mike says, you have to stay accountable. If you are just starting your college career be very careful of who your friends are. There is nothing wrong with partying but everything in moderation is key. Be careful of all the food around you and follow the principles. You can be on The Dolce Diet and still have a blast throughout college.
I am proud to say that ended up graduating just recently from the university with a degree in General Studies. I barely squeezed by school, and I never really found my passion until now. I can honestly say that diet and lifestyle are my passions now, and I love helping others out with the knowledge I have obtained from Living Lean and the Mike Dolce podcast. This is the story of my journey. I now weigh 145 pounds, went from a size 36 to a size 30. I feel stronger than ever, and I cant wait to push myself ever further.
Thank you so much guys! You have changed my life forever, and I finally know what I want to do with my life: Help others through nutrition and guidance, and change their lives forever physically and mentally.
~Carlos Cascos

Mike Dolce answers your questions. Topics include loose skin, preparing for military basic training, grip strength 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, 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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Listen here
Mike answers your questions and talks about his UFC Fan Expo experience, the Anderson Silva vs Chris Weidman fight, 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, 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.

RECIPE: OUR DOLCE DIET SUMMER WATERMELON & AVOCADO SALAD
Ingredients
-2 avocados, peeled and cut into 1/2 inch cubes
-2 limes, juiced
-1/2 red onion, minced
-1 small watermelon, seeded and cut into 1-inch cubes
-2 Tbs of extra virgin olive oil
-1/2 cup cilantro, chopped
Dash of Pink Himalayan Sea Salt & pepper
Put avocado cubes in large bowl. Squeeze lime juice over avocado. Add in watermelon, cilantro and onion. Drizzle with olive oil. Add salt and pepper and carefully toss. Refrigerate about 30 minutes and serve!

WATCH THE VIDEO!

STUDIO CITY (CBSLA.com) — Get fit like a UFC fighter!
Mike Dolce, a renowned mixed martial arts coach, stopped by the KCAL9 studios Thursday to talk about the new Ultimate Fighting Championship’s at-home fitness and nutrition program, UFC FIT!
Dolce shared a few moves from the UFC FIT program that can be used to attain that “Knockout Summer Body!” All of the moves Mike demonstrated can be done in your living room!
• Overhead Squat with Dumbbells: A full-body exercise that focuses on glutes, thighs, shoulders and core.
o Head up with feet slightly wider than shoulder width; raise one arm straight up in the air, with the other arm hanging at your waist
o Slowly sit back into a full squat position while simultaneously lowering your raised arm, under full control.
o At the lowest point of your squat, you should be sitting back onto your heels to really activate those glutes.
o Now, reverse motion, standing back up while simultaneously raising the opposite arm.
o Complete 10 reps on each side.
• Drop Squat: Thigh and Glute specific
o Standing in a natural stance with your hands at eye level and elbows tucked in to your torso, keep your head up while looking straight forward.
o Focusing on one leg at a time, begin the motion, similar to a rear lunge by squatting onto your lead leg and bringing your rear leg behind your body. (Note: If you are standing on a typical analog clock, your lead foot points to the 12 o’clock position, while your rear leg reaches to the 4 or 6 o’clock position.
o Pause at the bottom and really sit into that glute before reversing motion.
o Complete 10 reps on each side.
• Push-up with Alternating Arm Raise: Focuses on the shapely muscles of the shoulders and arms as well as core.
o Starting in a traditional push-up position, lower yourself as you would normally, being sure to keep your tummy tight.
o Pressing yourself back up to the top position, extend one arm in front of you, knuckles to the ceiling, until your body is one straight line.
o Lower that arm and continue your next push-up, alternating the opposite arm raise on each rep.
o NOTE: To really kick this up a notch, grab a light dumbbell in each hand but make sure your knuckles clear the floor at the bottom.
o Complete 5 reps on each side for a total of 10 reps per set
• Bow & Arrow: Full body focus with an emphasis on glutes, hamstrings, lower back, core and shoulders.
o Starting on the floor, on your hands and knees, grab your left with your right hand and gently pull it as close to your chin as you can, increasing flexibility and range of motion.
o Next, extend your left leg straight behind you trying to press your heel into the wall directly behind you while also extending your right arm straight ahead.
o Your body should form a straight line, just like an archer, pulling back her bowstring.
o Pause and squeeze each rep to really activate those core muscles.
o NOTE: Be sure to keep your tummy tight throughout this exercise.
o Complete 10 reps on each side.
For more on the program, visit UFCFIT.COM