By Scott Scanlon – Refresh Editor
Dolvett Quince stirred
groans Monday evening during a stop in Buffalo,
when he talked about the foods he won’t eat.
“I have absolutes, things I
would not touch during certain times of the day,” said Quince, one of four
trainers on NBC’s “The Biggest Loser.”
“My absolutes are bread at
dinner; corn, because of the way it breaks down in my body; and lastly, pasta,
for as much as I love it, I don’t eat it.”
As he spoke during an
interview in a suite at the Hyatt Regency, he watched the pained looks on the
faces of several nearby Independent Health officials who had asked him to visit
Western New York for a health and wellness
“Can’t you pick three
others?,” one of them implored.
“OK,” he said. “Water,
brussels sprouts and rice cakes.”
Quince was joking, but part
of the reason he was in town was to let folks know they need to practice
healthy habits most of the time, but shouldn’t fall apart if they cheat every
once in awhile.
In fact, they should plan on
it, he said.
Quince gave a talk entitled
“Changing Lives One Rep at a Time,” to a standing-room only crowd of about
1,200. Beforehand, he spent some time talking with me about what he eats – for
a piece to run Saturday in WNY Refresh – and to tout his new book, “The 3-1-2-1
Diet,” which will be available in bookstores Nov. 12 and already can be ordered
The book is a recipe to help
readers lose 20 pounds in three weeks, Quince said. It will take discipline, he
said, but not every day.
That’s because there are two
cheat meals built into his seven-day-a-week diet and exercise regimen.
“The book is me taking
everything I’ve learned up to this point in my career, taking the workout and
the diet that I’ve given people on ‘The Biggest Loser’ to lose weight,” said
Quince, who once owned a fitness chain in Atlanta called Body Sculptor and now
lives in Los Angeles as he works full-time on his network TV gig.
The plan in the book: For
three days straight, “eat clean and make good choices,” Quince said. That means
lean protein, plenty of veggies – “the greener the better” – and a smart carb
that could include brown rice or a sweet potato. You also need to drink plenty
of water and follow Quince’s exercise routines. If you’ve seen his TV workouts,
you know you’ll have your work cut out for you.
Here’s your reward: “On the
fourth day, you get to cheat,” said Quince, but not for the whole day. The idea
isn’t to pig out. “You want that glass of wine? Have two,” he said, “because
you earned it. You trained hard and ate clean for three days.”
Then you go back to eating
clean two days, then next day, another cheat meal.
“You’re not depriving
yourself of things you love,” the trainer said. “You actually have a very
balanced lifestyle ... but you have to earn it.”
Along with his TV show work,
Quince has been a trainer for pro athletes and celebrities, including Justin
“The last time I saw him, he
was in good shape,” Quince said of Beiber, whom he no longer trains.
Other excerpts from our
You’re in Buffalo to talk about a healthy lifestyle
that goes beyond appearance. What do you mean by that?
Healthy isn’t just about how
you look. It’s a state of mind. Healthy is a spiritual thing as much as it is a
physical thing. There’s four components, if you will: emotional, spiritual,
physical and mental.
In my job on the show, I
have to take the weight off someone’s mind before I take it off their body.
That’s the source of where the weight comes from, and also where it stays.
Is everybody different when it comes to
weight loss or do you see some patterns?
There’s more patterns than
not. There’s more similarities. My approach may be different, because I may get
someone who’s ADD, I may get someone who’s ‘ woe is me’ – all these different
personalities – so how I approach them to be the most effective, that’s where
the difference comes in.
Does everybody have something that holds
them back when they first approach weight loss, getting in shape?
I think that everyone, to
some degree, doesn’t like the pain that’s associated with training. Whether
you’re obese or not, it’s exhausting. It’s the wear and tear on the body. But
you have to push yourself to be great because it’s not going to be given to
What’s the single-most important piece
of advice you think you give when it comes to weight loss?
How you do anything is how
you do everything. Details. It’s all about the details. If you approach
anything, any small thing, with care, anything with discipline, anything with
passion, you need to approach everything that way.
If you say, ‘Oh, I’ll get to
that later,’ if you have a very nonchalant approach to things, then you’ll
apply that to a lot of things.
What are the secrets to maintaining
Everyone who ends up losing
weight is chasing a great amount of water. They’re taking in so much water,
they have water weight that’s lost. .... people gain back because deprive
themselves of carbs. “You have to find balance. No balance, no life.”