TMHS 764 - Burn Fat, Build Muscle, & Get Real - With Mike Dolce
Feb 12, 2024
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Mike Dolce, Four-time World MMA Trainer of the Year, discusses dispelling health and fitness myths, including the truth about 'calories in, calories out' and the importance of digestion. He highlights the impact of processed foods on obesity and challenges the belief that building muscle and burning fat simultaneously is impossible. The podcast also covers topics such as the correlation between food choices and all-cause mortality and the significance of vitamin C for overall health.
A clean bulk, with a slight caloric surplus and emphasis on protein, is key to simultaneously building muscle and losing fat.
Patience, consistency, and a realistic understanding of genetic limits are crucial for sustainable muscle growth and fat loss.
A holistic approach considering individual needs, genetics, and lifestyle should be used when interpreting scientific studies on nutrition and fitness.
Deep dives
Clean bulking and muscle growth
When it comes to building muscle and losing fat at the same time, a clean bulk is a more effective approach. By consuming a slight caloric surplus of 300 to 500 calories per day, with an emphasis on protein-rich foods, individuals can stimulate muscle growth while staying lean. This approach requires consistency, progressive overload in the gym, adequate rest, and quality sleep. Over time, individuals can reach their genetic limit for muscle growth, typically around a 20-pound increase in lean tissue, and then focus on maintaining and improving the quality of muscle through targeted training and nutrition adjustments.
The importance of time and patience
Building muscle and losing fat is a process that requires time and patience. It is important to understand that results won't happen overnight, and expecting rapid transformations can lead to frustration and unsustainable practices. Consistency in training, nutrition, and rest, coupled with a realistic understanding of individual genetic limits, is key to long-term success.
Understanding the limitations of scientific studies
Scientific studies can be powerful tools, but they can also be weaponized and manipulated to support particular agendas. It is crucial to consider studies within their full context and to avoid cherry-picking data to support pre-existing beliefs. Many studies may offer superficial findings that are not significant in the real world or may ignore important variables that can impact results. A holistic view that considers individual needs, genetics, and lifestyle is essential in determining the best approach for building muscle and losing fat.
The importance of context in nutritional advice
Nutritional advice should always be examined within the context of an individual's overall health, goals, and lifestyle. Blanket statements or oversimplified views of nutrition can be misleading and ineffective. As individuals, we should strive to find an approach that works best for us, with an emphasis on whole, nutrient-dense foods, personalized macronutrient ratios, and consistency in training and recovery practices.
Importance of Focusing on Calories In and Calories Out
Focusing on both the calories consumed and the calories expended is crucial for achieving optimal health and maintaining a balanced weight. Instead of fixating solely on calorie intake, it is important to eat every two to four hours until satisfied, considering activity level to adjust intake accordingly. By adopting a sensory approach and self-regulating intake in real-time, individuals can make informed decisions about their nutrition, ensuring a more effective balance between calories consumed and calories expended.
The Journey of Transitioning from Elite Athletes to Everyday Athletes
Mike Dolce shares his personal journey of transitioning from working with elite athletes to focusing on everyday athletes, everyday people, and families. Becoming a father and desiring to be present and actively involved in his children's lives, Mike made the difficult decision to step back from the intense world of professional athletics. He now seeks to help regular individuals improve their health and fitness, promote the well-being of families, and make a positive impact on the world. Through his Instagram and podcast, Mike provides valuable insights and free information to assist others on their health and fitness journey.
There’s a lot of noise out there when it comes to fitness, nutrition, and reaching your body composition goals. But if you want to create results, the best mode of action is to follow those with a proven track record, like my friend Mike Dolce. Mike is a four-time World MMA Trainer of the Year and the founder of The Dolce Diet.
He has over 20 years of experience training both elite athletes and everyday folks to reach their fitness goals. On this episode of The Model Health Show, Mike is back to dispel some of the biggest myths in the health and fitness space. You’re going to learn the truth about the ‘calories in, calories out’ method, the truth about losing fat and gaining muscle, and simple diet principles that are often overlooked.
This episode contains conversations on the power of digestion, calorie expenditure, and the importance of living in alignment with your priorities. You’ll learn about the importance of vetting where you’re getting your advice, calculating your protein needs, and the power of being diligent. Click play to hear all of this and more from the incredible Mike Dolce!
In this episode you’ll discover:
The connection between dieting and weight gain.
Why counting calories is inefficient.
The power of adding more muscle to your frame.
Why you probably need more protein.
How your digestion factors into your caloric intake.
The importance of food quality.
How overeating processed foods contributes to obesity.
The weaponization of science in nutrition.
Why fasted cardio has a myriad of benefits.
The importance of eating until satisfied.
How calorie expenditure factors into your fitness.
The easiest way to reach your body composition goals.
Why Mike pivoted his career.
The importance of living in alignment with your priorities.
Items mentioned in this episode include:
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