Cover image for The 3-1-2-1 diet : eat and cheat your way to weight loss--up to 10 pounds in 21 days
The 3-1-2-1 diet : eat and cheat your way to weight loss--up to 10 pounds in 21 days
Quince, Dolvett.
Personal Author:
First edition.
Publication Information:
New York : Grand Central Life & Style, 2013.
Physical Description:
xx, 291 pages : illustrations ; 25 cm
"Tried every diet and weight loss promise out there, but just can't keep the weight off? Finally ready to drop those pounds fast, without feeling deprived? Fitness guru and trainer from The Biggest Loser, Dolvett Quince, finally shows you how with his revolutionary diet and fitness program THE 3-1-2-1 DIET. Losing weight and keeping it off forever can only happen when you don't feel deprived, you eat what you love, and you stay motivated. And, that's just what you'll experience with THE 3-1-2-1-DIET. In his signature style, Dolvett Quince will help you reshape yourself mentally to transform yourself physically. You'll follow his delicious, "clean" eating plan for 3 days, allow yourself to cheat for 1 day, eat clean again for 2 days, and reward yourself with a cheat meal the next day. There are no foods that are off-limits and you will never feel deprived, because this plan is flexible enough to fit into any lifestyle. Combine the eating plan, with Dolvett's fast and effective workouts, and you'll be in your skinny jeans in less than 3 weeks! Discover the secret to losing weight and keeping it off, once and for all, with THE 3-1-2-1 DIET!"--
Format :


Call Number
Material Type
Home Location
Item Holds
RM222.2 .Q54 2013 Adult Non-Fiction Open Shelf
RM222.2 .Q54 2013 Adult Non-Fiction Open Shelf
RM222.2 .Q54 2013 Adult Non-Fiction Open Shelf
RM222.2 .Q54 2013 Adult Non-Fiction Open Shelf

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"Dolvett offers a dieting trifecta: easy, effective, and friendly to cheaters. He helps trick your metabolism into cooperating with his rapid weight loss formula for success." --Mehmet Oz, M.D.

Want to finally lose the weight and keep it off? Want to be able to eat the foods you love? Reaching your goals can only happen when you don't feel deprived and you continue to stay motivated. Now, celebrity trainer and star of the hit reality series The Biggest Loser, Dolvett Quince, tells you how to do all of that and more in his revolutionary program, THE 3-1-2-1 DIET.

This 21-day program works by manipulating your body's natural tendency to slow its metabolic rate in response to calorie restriction. It takes a new approach to getting lean-one scientifically based on changing up food and calories to tap into your body's potential to burn fat. This unconventional plan results in greater muscle and less fat than any other diet you've ever tried.

Dolvett's effective eating plan is as easy as 3-1-2-1: three days of clean eating, one day of cheating, two more days of clean eating, and one final reward meal at the end of the week. No foods are off limits and you will never feel deprived because the plan is flexible enough to fit into any lifestyle. You'll lose weight fast-10 pounds or more in just 21 days-and you won't plateau.
Dolvett's simple meal plans and delicious, easy-to-prepare recipes, together with his fast and effective workouts that combine cardio and body-shaping moves, will have you back in your skinny jeans in less than three weeks!

Author Notes

Dolvett Quince is a veteran health and fitness expert and one of the trainers on The Biggest Loser. In 2004, he opened his first Body Sculptor Fitness Studio in Atlanta and has built it into the city's premiere health and fitness center. His business attracts such clients as Angela Bassett, Baltimore Ravens tight-end Daniel Wilcox, singer-songwriter JoJo, and world-pop sensation Justin Bieber. He also developed the renowned Me and My Chair Workout DVD.

Reviews 1

Publisher's Weekly Review

A personal trainer and stalwart member of NBC's The Biggest Loser team, Quince offers up his "unconventional" plan for dropping pounds-quickly-with his first book. He promises that by alternating "clean" and "cheat" days (in a 3-1-2-1 ratio) and following his 48-minute workout, four times a week, readers can see substantial changes in just three weeks. "Cheating," declares Quince, is the key to the plan's success, with 48 hours of each week allowing for greater caloric intake, and indulgences such as ice cream and pizza, thereby satisfying physical and psychological cravings, as well as upping metabolism. The program-one that Quince has used to help clients reach optimal fitness levels-is refreshingly straightforward, with detailed menus and recipes; at-a-glance lists of foods to embrace or avoid; easy-to-follow exercises, and suggestions for "fun" fat-burning and cardio-boosting activities; and tips for adapting the plan as you transition to its maintenance phase. Advice on supplements, and how to handle travel, holiday, and workplace temptations, are also provided. Much of what Quince has to say-like how to fill your plate proportionally with "smart" carbs, protein, and fiber, combining cardio with weight training for the strongest results, and sanctioned cheating-will be familiar to most readers, but Quince's plan is both sound and appealing. Agent: Don Epstein, Greater Talent Network. (Nov.) (c) Copyright PWxyz, LLC. All rights reserved.

Table of Contents

Introduction: A Real Diet for Real Lifep. xi
Part 1 3-1-2-1-Go!
Chapter 1 How Bad Do You Want It?p. 3
Chapter 2 Eating Cleanp. 18
Chapter 3 Cheat to Losep. 48
Chapter 4 The 3-1-2-1 Meal Plansp. 66
Chapter 5 The Key Is in the Kitchenp. 99
Part 2 Change Your Body, One Rep at a Time
Chapter 6 My Make-It-Burn Exercisesp. 131
Chapter 7 Go Hard or Go Home: My 48-Minute Workoutp. 165
Part 3 The 3-1-2-1 Maintenance Plan
Chapter 8 The 3-1-2-1 Maintenance Diet: Lean Toward Cleanp. 189
Chapter 9 The 3-1-2-1 Lifestylep. 225
Part 4 More Tools from My Toolbox
Chapter 10 Supplement Powerp. 241
Chapter 11 Real-Life Strategiesp. 256
Chapter 12 If You're Thinking NO, Add a W!p. 263
Appendix: My Training Logp. 271
Referencesp. 277
Indexp. 281
About the Authorp. 293