Duigan - Clean and Lean Flat Tummy Fast!. ; The Healthy Way to a Totally Toned Tummy in 14 Days

Clean & Lean Flat Tummy Fast!

The Healthy Way To A Totally Toned Tummy in 14 Days

James Duigan, world-renowned wellness guru and owner of Bodyism, Londons premier health and wellness facility, is one of the world's top personal trainers. He is also the author of the bestselling Clean & Lean Diet books. His glittering client list includes Elle Macpherson, Rosie Huntington-Whiteley and Hugh Grant.

Photography by Sebastian Roos and Charlie Richards

Copyright 2011, James Duigan

CONTENTS

{ Foreword }

Rosie Huntington-Whiteley

I was introduced to James two years ago, and Ive trained with him ever since. He knows exactly how I want my body to look: lean, taut and strong, yet soft, curvy and feminine . Being healthy and feeling good, full of energy , glowing skin, these things are all really important to me. What Ive learnt through working with James is that by focussing on creating a healthy body you can really achieve all of these things, faster than I ever thought possible. Oh, and by the way nobody can get a stomach as flat as James can!

~

He keeps his workouts fresh and interesting so I never get bored, and he introduces new exercises all the time to keep my tummy and body in the best possible shape . I travel a lot for my job, so hes always coming up with ways for me to stay in shape and eat well when Im staying in hotels or travelling between cities. Like most busy women, I cant go to the gym every single week and sometimes life just gets in the way of being able to maintain a routine every day and James understands this. So he gives me quick routines and funky shakes and supplements that keep my body looking good, even when Ive got as little as 10 minutes a day to spend exercising. And when I need to get in shape fast for a photoshoot or a film he gets incredible results.

~

I love his Clean & Lean approach to diet and life its so simple and yet so effective. Once I had his Clean & Lean mantra in my head, I found it easy to stay in shape with the right food, supplements and lifestyle choices, although I have to admit my favourite part is the yummy shakes he makes. So read on to find out just how easy it is to get the tummy and the body youve always dreamed of!

Rosie x

CHAPTER 1

THE CLEAN & LEAN WAY OF LIFE

THIS CHAPTER WILL HELP YOU TO DISCOVER:

1. WHAT CLEAN & LEAN REALLY MEANS

2. HOW EASY IT IS TO BECOME CLEAN & LEAN

3. WHY SO MANY WOMEN HATE THEIR STOMACHS

4. HOW OUR COVER GIRL GOT HER FLAT TUMMY BY BECOMING CLEAN & LEAN

An amazing and wonderful transformation is possible for you right now. I have seen it happen thousands of times. This is the blueprint for a flat tummy fast. Dont let anything get in your way!

WHAT DOES CLEAN & LEAN REALLY MEAN?

As I explained in my first book, a body can never be lean unless its clean. Toxins (Ill explain where they come from below) stop a body from becoming truly clean. Thats because your body stores toxins in its fat cells. If youre dieting, but toxic, your body will slowly lose fat, but these toxins will have nowhere to go but back into your system. The result? Youll feel tired, youll have headaches and youll struggle with your energy levels. This is why most of us feel rotten within a few days of starting a diet. Your body decides it doesnt like feeling that way, so it holds on to fat in order to store the toxins. So if youre toxic, youll always find it hard to lose weight. Ironically, many diets actually make us more toxic with all their low-fat/ high-sugar foods. And so the cycle of yo-yo dieting continues. If you stick to Clean foods meaning toxin-free foods that are unprocessed and close to their natural state then youll lose weight easily and keep it off.

Clean foods

In a nutshell, clean foods:

* havent changed much from their natural state for example, an orange in a bowl looks like an orange hanging off a tree, whereas a crisp looks nothing like a potato thats because its been heavily processed and had all kinds of rubbish added to it

* dont need any added fake flavourings

* dont last for months and months clean foods will go off in the fridge or cupboard pretty quickly as they dont contain preservatives

* dont contain more than 5 or 6 ingredients

* dont contain ingredients that you cant pronounce or that you dont recognise

* dont list sugar as either their main ingredient, or as one of their first 3 ingredients

* dont make you feel bloated, gassy or too full.

Where are toxins found?

These are the most common toxins:

* Sugar

* Alcohol

* Fizzy drinks

* Processed foods

* Processed diet foods

* Excess caffeine

* Stress

My first book, the Clean & Lean Diet, became a bestseller, and I got thousands of letters from readers all over the world who loved the idea of slimming down all over, but the one thing they really, really wanted to know was how they could get a flat stomach fast and how to keep it that way forever.

And, almost every client Ive ever trained in my gym wants to know the same thing. Even the models. So in this book, Ive taken the Clean & Lean approach and adapted it to target the tummy specifically. Following this plan will give you the stomach youve always dreamed of one that is flat, feminine, toned and taut. Theres no calorie counting, nor are there hundreds of sit-ups to do daily. In fact, in I explain why sit-ups alone are not enough.

DISCOVER HOW EASY IT IS TO BECOME CLEAN & LEAN

All you need to do is follow the 14-day flat-tummy-forever eating plan detailed in youll also find delicious Clean & Lean tummy-flattening recipes for you to try.

Now, before we get going in earnest, heres a quick reminder of the Clean & Lean rules.

Sugar isnt so sweet

Sugar makes you fat. In fact, it converts to fat quicker than fat itself: sugary foods raise your insulin levels, which causes fat storage. Studies show that 40 per cent of the sugar you eat is converted straight to fat, and thats in a slim person. If youre already overweight, up to 60 per cent is converted straight to fat and stored around your stomach, waist and hips meaning 60 per cent of that cupcake is heading straight to your tummy. Put simply if you eat sugar every day, youll always find it a struggle to lose weight and youll never have a flat tummy.

Sugar also makes you more wrinkled. Your skin is supported by something called collagen this is a protein found in the connective tissue of the skin. Its like a mattress that keeps the skin plump, bouncy and firm to the touch and young looking. Over time, however, collagen breaks down causing a sagging, wrinkled appearance, and sugar ultimately speeds up the breakdown. So that cupcake wont just add inches to your waistline it will add wrinkles and years to your face too.

Sugar also leaches vitamins from your body, and a body starved of vitamins becomes hungry. Thats why overweight people are always hungry they dont eat enough vitamin-rich food and are actually malnourished. Toxic foods like sugar will never satisfy you or fill you up. Plus, sugar also makes you tired, lowers libido and weakens the immune system.

So why do we love it so much? Sugar is physically and emotionally addictive. Its physically addictive because it has the same effect on the brain as pain-killing medication, such as morphine, producing an almost instant feeling of pleasure and satisfaction, and giving you an energy hit. But this energy is all too fleeting sugar raises your blood-sugar levels too quickly, causing them to crash, and leaving you exhausted.