Read The Dolce Diet: Living Lean Online
Authors: Michael Dolce
The Dolce Diet: Living Lean (16 page)
Starting Position
-Sit down on a standard bench.
-Firmly plant one foot on the floor.
-Extend the non-working leg as straight as possible.
Action
-Push down through your heel and forcefully stand on one leg.
-Maintain balance with your arms.
-Keep your non-working leg as high as possible.
-Slowly extend your hips backward to descend onto the bench.
OVERHEAD SQUAT
Starting Position
-Grab one dumbbell and stand with feet slightly wider than shoulder-width apart.
-Press dumbbell above your head and allow non-working arm to hang naturally.
Action
-Look forward with your chest held high and push your hips backward to begin the descent of a squat.
-With your non-working arm, try to touch the floor, while keeping the dumbbell pressed to full extension.
-When maximum depth has been reached, push through the heels to your starting position.
Praise for
THE DOLCE DIET: 3 Weeks to Shredded
“Thanks to Mike Dolce, I am sitting here today at a healthy 172 lbs. after weighing in last February 1st at 340 lbs. This is a new life that I've grown into with the help of Mike and The Dolce Diet. I strongly recommend the
3 Weeks to Shredded
program.”
-Justin B.
“Started at 215 lbs. back in April, now I’m 178! Thanks, Mike, for all the help and motivation.”
- David W.
“When I started The Dolce Diet I was a 40-inch waist weighing in at 265 lbs. Six weeks later I’m a 36-inch waist and 50 lbs. lighter!”
-Anderson W.
“After one week on this plan, I've dropped six pounds. SIX! For a woman that has been scale-conscious the past five years that was amazing to me. I can't thank Mike enough for creating this and putting it out there for all of us to experience for ourselves. I wish this was around years ago.”
-Jennifer C.
“I’m down another 6 lbs. That's 11 lbs. in 7 days!”
-Imran R.
“Working 60 hours a week but three weeks in on The Dolce Diet & I’ve lost 30 lbs. This is an awesome diet! Thank you so much for putting this out there for everyone!”
-Nate F.
“This week, I fit into a size 6, and literally cried. It was a huge moment in my life. For the past 6 years it’s been a hassle getting ready in the mornings and having nothing fit and everything too tight. Barely squeezing into jeans made for one horrible day and frame of mind. But Monday morning when I fit into a pair of jeans I had from long ago, with nothing hanging over the sides, no jumping up and down to pull them up, just slipping into these cute pair of jeans that I've kept in the closet for motivation was a damn good feeling.”
-Lyndsey F.
“The Dolce Diet is well worth it! I lost 10 lbs. in a week. This is the lightest I’ve been since high school!”
-Justin A.
“I've lost over 75 lbs. (and counting) as a student of Mike Dolce’s. I have a second chance to live my life!”
-Bonnie W.
“14 lbs. gone in 14 days on The Dolce Diet!”
-Jason L.
“Mike and his Dolce Diet transformed me physically and mentally into who I am today. I started at 32.6% body fat & last tested at 8.7%. Thanks for everything Mike!”
-Brian S.
“I’ve lost 45 lbs.! I’d recommend anyone buy The Dolce Diet.”
-Craig L.
“I’m down 25 lbs. in two months! People have seen my changes and are encouraged to begin their transformation.”
-Mike P.
“219 lbs. to 193 in a month-and-a-half thanks to The Dolce Diet!”
-Jake C.
“The book has worked wonders already! I dropped 15+ lbs. Thanks!”
-Monroe D.
“I went from 220 lbs. to 180 in 1 month on The Dolce Diet.”
-Mark A.
“Just finished my first 21-day weight cut on The Dolce Diet, and I’m in the best shape of my life! Successfully cut from 185 to 168! Thanks for doin’ whatcha do!”
-John P.
“Fifteen pounds lost in 21 days! The Dolce Diet included great results, improved energy levels, more efficient training sessions and clearer thinking. Thank you, Mike Dolce, for making permanent, positive changes to my life.”
-Heather P.
“In two weeks I dropped 13 lbs. and my buddy has dropped 10 lbs. Things are looking good! Thanks!”
-Andrew M.
“In 17 days I dropped over 18 lbs. I’m looking and feeling fantastic!”
-Aaron R.
“I’ve been doing The Dolce Diet for almost five months, and I have lost a total of 40 lbs.”
-Mary, 55.
“I’m under 200 lbs. in a few weeks! I’ve lost just over 17 lbs. & I’m so excited about it.”
-Aaron F.
“The Dolce Diet is killing me. In another two weeks I will be broke from having to replace all of my jeans and shorts with smaller sizes. I literally have lost a waist size in two weeks. Absolute truth.”
-Wes H.
“Started The Dolce Diet at 209.8 lbs. It’s Day 4 and I’m at 203.6 lbs.!”
-Tom C.
“80 lb. loss mark today. The Dolce Diet and determination truly goes a long way.”
-Allen C.
“I lost 50lbs in about 2 months with The Dolce Diet. Mike knows what you need and he keeps it natural.”
-Joseph K.
Weighed in this morning at 143.0 lbs. Huge accomplishment for me. That’s total of 25 lbs. lost since I started The Dolce Diet. Thanks, Mike!
-Cameron C.
“The Dolce Diet helped me lose 58 lbs. and changed my life. Thank you so much, Mike.”
-Conor W.
“I was 216 and now I’m 186; almost to my goal of 170 and now I can give a shout-out to my ab muscles!”
- Eric B.
More Resources
WE’D LOVE TO HEAR FROM YOU!
TWITTER
Follow Mike on Twitter @TheDolceDiet
FACEBOOK
Check out The Dolce Diet fan page at Facebook.com/TheDolceDiet
YOUTUBE
Be sure to check out The Dolce Diet YouTube channel at YouTube.com/dolcediet for videos detailing exercises, recipes and so much more!
THE DOLCE DIET SOCIAL NETWORK
It’s FREE! Design your own profile page at MYDolceDiet.com and talk with Mike during his frequent LIVE CHATS, as well as others living healthy, vibrant lifestyles just like yourself!
OFFICIAL WEBSITE
Get the latest news about Mike, his athletes, health tips and more at TheDolceDiet.com
Table of Contents
BAPTISM
HELP IS NOT A FOUR-LETTER WORD
GETTING IT WRONG IS HOW I GOT IT RIGHT
3 WEEKS TO SHREDDED
TOUGH LOVE
CRABS IN THE POT
DON’T COUNT CALORIES, MAKE CALORIES COUNT
GROCERY SHOPPING 101
GROCERY LIST
STRUCTURING A MEAL PLAN
RECIPES FROM INSIDE MMA’S ELITE FIGHT CAMPS
