James Duigan - Clean & Lean Diet: The Bestselling Book on Achieving Your Perfect Body

CHAPTER 1
WHY CLEAN EQUALS LEAN

CHAPTER 2
WHY SUGAR IS NOT SO SWEET

CHAPTER 3
CUT THE CRAP*

CHAPTER 4
WHY STRESS MAKES YOU FAT

CHAPTER 5
WHY (GOOD) FAT MAKES YOU SLIM

CHAPTER 6
YOUR 14-DAY KICKSTART

CHAPTER 7
RECIPES AND KITCHEN MUST-HAVES

CHAPTER 8
DETOX YOURSELF BEAUTIFUL

CHAPTER 9
YOUR EASY EXERCISE PLAN

CHAPTER 10
STAYING CLEAN & LEAN FOR LIFE

I met James in the mid-90s before I became pregnant with my first son. As I watched him train at the gym, where I was on the running machine, I was fascinated by his elegance and by his effortless exercising. He was lean and strong but not pumped up he was focused and self-aware. I immediately wanted to work with him, as he seemed to have something I hadnt seen in other trainers.

We started working together and he immediately understood that I wanted to maintain a long, lean, healthy body whilst retaining my femininity and curves. He also knew we didnt have the luxury of time or the headspace to be obsessive at the gym.

We worked on my body, attitude, diet, balance, strength and consistency . James approach is non-gimmicky and straightforward. He works from the inside out clearing the body and the mind and doing varied exercises. Soon I became in the best shape ever mentally and physically.

Weve been through a lot together over the last twenty years or so, including my second pregnancy, numerous photo shoots and red carpet appearances. Were both Australian and we love an outdoor lifestyle.

A true testament to his workouts is that, twenty years on, we still train together because he keeps it relevant and fun it works! There is literally nobody better in the world than James for getting a womans body into amazing shape.

I would like to start by saying thank you to everyone who has supported this book. It has been passed from sisters to daughters to husbands to brothers to friends and I am so grateful to all of you. Thank you for giving me the opportunity to change your life. When I wrote the first Clean & Lean book and it quickly became a bestseller worldwide, it was proof that my Clean & Lean philosophy can work for you. It has worked for hundreds of thousands of people all over the world from all walks of life from workaholics to world travellers, to parents who have to hold down jobs while looking after children and running a home and many have written to tell me how this book has changed their life. Clean & Lean can work for anyone. Its easy and achievable and Im sure it will work for you.

First up, heres what you need to know: you deserve a happy, healthy and fulfilled life. It may sound strange, and it breaks my heart, but many of us dont believe we deserve this. However, once you understand that you do, every choice you make to be healthy stops being a battle. Imagine that!

Any transformation that happens in your body, happens in your mind first. I want you to let go of shame and guilt and change the conversation you have with yourself. Be kind, be forgiving and give yourself a powerful platform from which you can make these beautiful transformations. Remember, beautiful isnt how you look, its how you feel. I think youre amazing for picking up this book, and its about time you thought so too. Clean & Lean is based on self-acceptance and self-love. Once you have this, the rest is easy.

Now, heres the good news: your body really, really wants to be slim. It wants to be lean and light, strong and energised, simply because thats the way its designed to be lean and healthy is its natural state.

Dont believe the myth that the human body clings on to fat. It doesnt because it knows thats not the way it functions best. However, when you eat or drink processed foods, alcohol, bad fats and refined sugar your body becomes overloaded with toxins. Its these toxins, and not your body, that cling on to the fat.

But if your body looked the way it should lean and light youd feel pretty amazing. People think it is normal to wake up feeling tired and grumpy, its not. It might be common, but it certainly isnt normal. Normal is waking up feeling clean and lean, rested, energised and ready to take on the day. When you get Clean & Lean you wont need sugar to help you function in the morning and you wont get that crashing tiredness in the afternoon that only more coffee or a chocolate biscuit can (briefly) keep at bay.

Instead, youll wake up after a good nights sleep, feeling refreshed. Your energy levels will be high, as will your concentration levels, sex drive and mood. So your job now is to make the choice to take action and stick to it. And Im going to show you how to do it: how to eat, how to exercise and how to ensure that you stay motivated.

First off, its important to understand that your weight and health are not separate issues. Being overweight is a symptom of being unhealthy. Focus on your health and the weight will drop off. You will also need to learn the difference between an excuse and a reason. Be brutally honest: if you really want something youll find a way to get it.

Your health and happiness are important, so stand strong.

You must believe you can do this (you can, I know you can). It doesnt matter how often you have failed in the past your past does not equal your future. What matters now is focusing on what you want, identifying what you need to get it and taking consistent action. Your health and happiness are important, so stand strong. Create a support system for yourself. Ask your friends and family for help; if they choose not to encourage you, they may not be the best people to be around right now.

You dont have to follow every single rule religiously but stick wholeheartedly to those you can manage and youll be blown away by the results. Enjoy your food, enjoy your life, tell someone that you love them, forgive yourself for everything and get on with being an inspiration and the beautiful person that you are. Today. So now read on, follow each easy step and like thousands before you watch your body transform. I promise you, this works!

Clean & Lean is a term I came up with which describes the ultimate approach to achieving the perfect body. The word clean here means a body that can deal effectively with toxins one that can deal with the few that sneak in (via a glass of wine or chocolate bar) and flush them out successfully. Clean also refers to the foods that we eat; fresh and in their natural state, not processed and lean means just that lean and healthy. It doesnt mean a body thats gym-honed to within an inch of its life or one that is scarily skinny. It means a lovely-looking body thats just the right side of athletic a good mix of curvy, slim and healthy. But if you want your body to be lean it has to be clean.