Fajah Lourens - The Killerbody Plan: Recipes and workouts to get lean in 12 weeks

www.hodder.co.uk

First published in the Netherlands in 2016 by Kosmos Uitgevers

First published in Great Britain in 2016 by Yellow Kite
An imprint of Hodder & Stoughton
An Hachette UK company

Copyright Fajah Lourens 2016

Cover and interior design: Autobahn

All page numbers below refer to the print edition.
Photographs on pages and front cover: Martika de Sanders
Food photography on pages : Frans Schreurs
Photography on pages and back cover (left): Sven ter Heide
Photography on : Alexander Popelier
Photography on pages and back cover (right): Rob Woo
Illustrations on pages : Sam Looman
Text in cooperation with: Anke Langelaan, Nanneke Schreurs, Daphne Groothuyse
Advanced schedules for diet and training: Wesley van Staveren

The right of Fajah Lourens to be identified as the Author of the Work has been asserted by her in accordance with the Copyright, Designs and Patents Act 1988.

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means without the prior written permission of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition being imposed on the subsequent purchaser.

A CIP catalogue record for this title is available from the British Library

Ebook ISBN 978 1 473 65348 1

The advice herein is not intended to replace the services of trained health and fitness professionals, or be a substitute for medical advice. You are advised to consult with your health care professional with regards to matters relating to your health, and in particular regarding matters that may require diagnosis or medical attention.

Hodder & Stoughton Ltd
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Fajah Lourens is a Dutch DJ, actress and bestselling author. With her website and social media platforms MyKillerbodyMotivation, she has become a figurehead in the field of sports and nutrition.

#mkbm #killerbodydiet
#killerbodychallenge

/mykillerbodymotivation

@mykillerbodymotivation

Contents

Welcome to The Killerbody Plan. The photos in this book and on all of my #MKBM social media tell a story of success , and its a story that makes me really happy and proud! Ive worked very hard to get to where I am today though, and it has taken a lot of self-discipline . My journey hasnt exactly been glamorous, quite the opposite in fact! But I hope it shows you how you can turn those negatives into positives . THE KILLER BODY PLAN will motivate and help you, especially when youre not in a good place to start with always remember, I wasnt either. But if I can do it, so can you!

Four years ago, the Dutch childrens charity the CliniClowns Foundation invited me to take part in the New York marathon. I was doing hardly any exercise or sport at the time and it seemed like a great opportunity to get back into it. My previous enthusiastic endeavours had all failed within the first three months and been followed by equally enthusiastic binge-eating, so to me the marathon seemed the perfect way to show myself I did have perseverance. If it takes me a whole year to prepare for this, I will surely keep it up afterwards or so I thought.

Having zero running experience, I had to start completely from scratch. Fortunately, after sticking at it for a few weeks, I realised I was in fact doing much better than Id thought. But then, just when I had managed to run 11 miles, I got a surprise invitation to take part in the Dutch version of the Survivor game show, Expedition Robinson . It turned out another contestant had pulled out at the last minute and I was asked to take their place. I accepted, with only two weeks to prepare!

The idea of the TV show is that youre essentially stranded on a desert island so I thought all the swimming would keep up my fitness levels but I clearly had no idea what was in store. I actually made it to the final (still so proud!), but it had taken five weeks of extreme physical exertion on very little food. Once I got home it was back to square one; all my fitness was gone, my body was in a state of shock. I had lost 11 kilos (24 lbs) in just over a month but now I was gaining 1 kilo back every day. My body started to hold on to everything I ate, and my eating habits were out of control. I had been dreaming of food all the way through the programme and now that it was possible to eat again there was no holding me back! I was indiscriminate in what I fancied, and what I fancied I ate.

To make things worse, I now only had 3 months to go before the New York marathon and an extremely heavy training schedule ahead of me.

If there was one thing I didnt fancy doing, it was running. Having just returned from a 33-day stint on an island, I was, in fact, in need of a break. Unfortunately, there was no time for that so I spent the next few months trying to build up my energy levels to run 34 miles a week. That made me very hungry indeed but no problem, I thought, with all that training I was doing I should eat well, and so I did. The result: a lot of cellulite and fat. I think I must have been the first person ever to become fat and flabby by training for a marathon.

In hindsight, knowing what I know now through #MKBM, it is hardly surprising that things got so bad. Running such long distances stimulates production of the stress hormone cortisol, which makes your body store fat. I was also eating a lot of soya products; soya stimulates production of oestrogen, which causes extra fat to be stored in the legs and this is what causes cellulite. Moreover, I was eating far more than I was burning off and, thanks to the Expedition Robinson experience, my body held on to everything I put into it. Conclusion: I looked a mess. And just when I thought things couldnt get any worse, I injured my knee just before I was supposed to leave for New York and was prescribed painkillers. Then, to top it all, the marathon was cancelled. Well, what can I say Ive certainly learned from that experience!

It was at that point, in 2012, that I realised it was time to turn my life around. First, I decided to post a photo of myself a before on Instagram, because I knew that it would force me to post an after photo as well exactly the push I needed. And I can tell you now, it worked! I am fit, I am happy and those rare occasions when I feel the urge to binge on food last no longer than a few hours. Better still, my healthy lifestyle is inspiring other people. Its amazing!

Fantastic, well done for getting this book! Its the first step to a killer body!

The great thing about THE KILLER BODY PLAN is that you can use it in so many different ways. Perhaps you want to lose weight, or build muscle, or maybe you just want to start eating more healthily. Regardless of your personal motivation and your ideas about a killer body, this book will give you all the information to achieve your goal at long last! This introduction gives the overview and key points, and I will go into these in more detail in the following chapters. I hope it will help you achieve that killer body. Lets go for it!