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If you’ve watched TV’s “The Biggest Loser”, you’ve no doubt gotten a glimpse of supremely fit trainer Dolvett Quince.

Quince, who mixes drill sergeant techniques and compassion while working with contestants, learned from experience that people who are eager to lose weight don’t necessarily want to feel deprived while doing it and that insisting otherwise is largely a waste of time.

“I tried all that early in my career, and my clients rebelled – and so did their bodies, by clinging to fat rather than releasing it,” Quince writes in his book “The 3-1-2-1 Diet.”

The plan, essentially, lets you have your cake and eat it, too, by setting up a schedule to eat “clean” for three days, cheat for one, eat clean for two days and then get another cheat day.

Quince, who has been on the hit NBC show for four seasons and is also a motivational speaker, says the plan is realistic, easy to follow and doesn’t have overly strict requirements that tend to discourage most dieters.

He also shares his personal background, which provides a glimpse at how he developed compassion for his clients, but also the drive that won’t let his clients wimp out.

Overcoming poverty and an abusive foster home, Quince resolved to create a better life for himself and, ultimately, others. He found it through fitness and his motto, he writes in the book, is “changing lives, one rep at a time.”

He built a successful personal trainer business in Atlanta, where he trained a number of celebrities including Boris Kodjoe, Angela Bassett and Baltimore Ravens tight end Daniel Wilcox.

And getting fit is critical, Quince writes. He found a statistic that said by 2017, 85 percent of Americans will be obese.

Considering all the illnesses and diseases linked to obesity – especially those that threaten the black community, including heart disease, high blood pressure, diabetes (and its apparent link to Alzheimer’s), getting in shape is a lot more about living better longer than fitting into that bikini for swimsuit season.

“The 3-1-2-1 Diet” includes a meal plan, exercises and a maintenance regimen to help keep the weight off, and a training log.

“The good news is no one has to be overweight and sick,” Quince writes. “We can stop the scary side effects of obesity right now by gearing up in a positive way.”

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