tummy diet
TRANSCRIPT
DOtrTBY JAMES DUIGAN
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The A-list plan that wi
hen a client comes
to me and says theyneed to look bikini-ready by the
rveekend, this iswhat I prescribe,'
says James Duigan, author of Clean &Lean Ftat Turnmy Fast (Ky1e Cathie) and
the celebrity trainer behind the scuipted
bodies of Eile McPherson and the cast ofthe new X-Men movie, among others.'There's no crash dieting or lveird liquiddiets involved, so it's safe and healthy.It is tough. You have ro stick to the rulesreligiousiy if you rvant to see results. Butit only lasts six days, so it's doabie, andbest of all, the resuits are phenomenal.'
+i:4*€n#.r;:*r:,=:+i.:.ir+€r*:iti:;$iin*lF-li"iii:14!lFf;r5i=efi,r=Aif:ffie!?:f$e*iliiFi,nii+:if*Doctor doctor! Consrlt medical advice before maklng any health 0r diet changes.
86 FairladyiAugust20ll (
I give you a flatstomach in under a week!
:..;.''.';.Limit your salt rntake - it holds onto wate( rryhich carrses tur-rmy otoaring,
; No spicy herbs - chiili can inflame the gut and make it stick out.,-ii The only caffeine you can have is in green tea, which is so full ofantioxidants it helps reduce slress on the body (stress = a fat tummy).
No fat - except a fish oil capsule at each meal.:li Lean white meat only - ihat means chicken, turkey and white fish.(lf yoLr can't get hold of turkey, it's okay to substitute with chicken or fish.),:i Ali food has to be steamed, baked or grilled with no added oil.';' Drink at least 2-3 litres of still filtered water a day, but not too close to meais.ir."t Get plenty of fibre - this will come from the veggies in the meal plan, butalso from a scoop of fibre each morning. Try Bodyism Fibre fromwww.bodyism.com, but if you can't get this try a good-quality fibresupplement (available from health food stores) in water.ii Supplernent with one multivitamin after each main meal.;: ii Foilow the exercise plan on page BB.
NOTE: During the 6-Day Tummy Transformer, you'll be eating around 6300kilojoules a day. This isn't advisable for pregnant or breasl-feeding women.*
DOtrT
srAsffi rMorning cardioW**r:? Monday, Wednesday andFriday mornings.1. Three minutes of brisk walking2. Two minutes of jogging (where you
can still hold a conversation)3. One-minute sprint (as fast as
you can)4. Repeat the above six times
fthe whole thing should take you24 minutes)
5. Have a S-minute cool-down(walking and getting yourbreath back)
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Fat-burning circuits{This page to page 90)LYI:pri1) Monday, Wednesday andFriday evenings.f"*!*l':ei*y ev*ningDo each exercise one after the othetthen stad again, a total of three times.Have a 4S-second rest after eachcompleted circuit:1. 10 push-ups2. 1O squats with a 3O-second hold
after the last rep10 squat jumps10 tricep dips10 lunges10 (each leg, so 20 in total)cnlit-cnr rli ir rmnq
10 abdominal leg lowerings1 minute of jumping jacks
Llferir":**dc*y cv*i* in gDo each exercise one after the other,then stad again, a total of three times.Have a 4S-second rest after eachnnmnloforl nirnr rit.
1. 12 squats with a 3O-second holdafter the last rep
2. 12 push-ups3. 12 squat jumps4. 12 reverse lunges5. 12 tricep dips6. 12 (each leg, so 24 in total)
split-squat jumps7. 12 side-bridge holds with leg raise8. 2 minutes of jumping jacks
flrirlay *v**i*gDo each exercise one after the other,then stari again, a total of five times.
3.4.5.6.
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2.3.4.b.6.
Have a 60-second rest after each^^-^t^+ai airn,,i{.uur I t|/tvLvu uil vurL.
1. 15 squats with a 3O-second holdafter last the rep15 push-ups15 squat jumps15 forward lunges15 tricep dips15 (each leg, so 30 in total)^^ti+ ^^,,^+ i,,-^^DPilr-D9uqL Jur rPJ
7. 15 front bridges8. 2 minutes of jumping jacks
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Resistance training{This page to page 90)You'll need two dumbbells for theseexercises - anything between 1 andSkg is okay, depending on yourstrength and fitness levels.Wlren? Tuesday and Thursdayevenrngs.
Tu*sei'*y eveningS
Do each exercise one after the other,then stad again, a total of five times.Have a 60-second rest after eachnnmnlalad nirnr rit.
1. 12 dumbbell overheadsquats
2. 12 push-ups with rotation3. 12 squat jumps
4. 12 split squats to press5. 12 dumbbell bent-over rows6. 12 reverse lunges to curl7. 12 burpies8. 2 minutes of jumping jacks
T?rur*d*y *v*1":ir:gDo each exercise one after the other,then start again, a total of 15 times.Have a 60-second rest after eachcompleted circuit.1. 15 dumbbell overhead
squats2. 15 push-ups with rotation3. 15 squat jumps4. 15 split squats to press5. 15 dumbbell bent-over rows6. 15 reverse lunges to curl7. 15 burpies8. 2 minutes of jumping jacks
t!fiy bAfter five days of exercising every day,you need to rest. This will lei yourbody regenerate.
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I ffi,rrniuu1a Start in a push-up position with your weightequally distributed between your hands and feet.1 b Jump your feet towards your hands and thenstand skaight up, your hands in the air and jump.As you land, ensure that your weight is equallydistributed on each foot and that your landingis soft.1c 0nce you have finished the jump, place yourhands on the floor beside your feet and theniump your feet back into the original push-uppositi0n, keeping your back straight whenjumping back and your abs tight.
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63* Sg:*it sqil.nffiCs tri, y**'***2a Stand with perfect posture and both feet facingout. Feet should be hip-width apart, with straightfroni shin.2b Hold the weights out as shown at shoulderlevel. Lower your body by bending your back knee,which should just touch the floor2c Push up, putting weight through the heel oi thefront foot to a standing position.
2d As you push up to a standing position, completethe press by pushing the weights above your head.
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, t',:.4a Starl olf ltolding a
bench or wrlatever yOu can
find i,vith your feet slightlyelevated. SlowlY loweryourself bY bending fromthe elbows so they go
backwards and remain
close to your sloes,
4b 0nce your lorearmshave touched your biceps,
straighten your arms backto the staft Position,
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3a Stad off in a squatposition and slowly lolrlier
yoursell so your .thighs
are at least parallel tothe ground.
3b Jump up and land
with soft feet andyour back in the
squat position.
I _.i:' !-i,.1 ; iti,trtrri::5a Stand with pefect posture
with your hands on your hips.5b Lower your body bybending your back knee (your
back knee should just touchthe floor).5c Push up, putting yourweight through the heel ofyour front foot back to thestart position.
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iUl'r';ll.:.9a Starl off in the split-squatposition, then slowlY loweryourself down and as 1lou nse
up, lump.9b Slowly and softlY land back
in the splilsquat Position.
10a Lie on your back with your legs straight up
in tront of you at right angles t0 the fl00r,
10b Slonrly tighten your abs and rotate your pelvis
stightly back and down.10G Slowly l0w0r one leg, so the thigh is perpendicular
to the floor, and then switch legs.
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1 1a Lie on Your side withyour elbow under Yourshoulder and Your legs
straight and on top ofeach other,
11b Bridge up so tl'le
weight of your body is on
your forearm and feet.
1 1c Slowly lift your leg uP
about 30cm iowards thesky, then slowly return tothe bridge position.
6a Stand teet-width apad, then step back with
one leg. Y0ur iront shin should be straight and
oeroendicular to the floor.
6b Push up with your back leg returning to the
standing position.
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Complete each lunge by bringing dumbbells up
to your cnest.
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-fl-* Irush*urpswith r#;:iti*ct12a Get into the push-upposition. Set your hands oneand a half shoulder-widthsapart and in line with yournipples, not your shoulders.1 2b Contract your stomachmuscles and lower yourselfso your nose almost touchesthe ground, keeping yourbody straight, then iitiyourself back up to thestart position.
l2c Once you reach the topposition, rotate on your sideso that all your body weightis on one arm and boih feet.
12d Hold lor one secondand then return to thestart nosition.
Frsnt bridg*{nn 'the plarr$e'}I3a Lie face-down on the floor with your forearmsand elbows touching the floor, and with your hipsand legs on the ground.
13b Raise your body, hips and legs and toes offthe floor, keeping y0ur head aligned wlth yourupper back and hips.13c lmagine a straight line from your head t0youf anKIes.
44j-t*, ; urel6eirrg jacks14a Stand with your feet togetherand your arms raised above yourhead, and set your core.14b Bend your knees and jump,moving your feet apart until theyare wider than your shoulders.Simultaneously lower your arms.14c Keep your knees bent whileyou iump again, bringing your feeitogether and your arms back toyour sides.
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i ^''H #,\-fi_q.,pffiucsrlhhetr$cverheadsquatsl6a Squat while holdingyour weights above yourhead in line with your ears.
16b Slowly squat down, soyour thighs are parallel tothe floor, keeping your armsabove your head.
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15a Start ofi h0lding dumbbells in each hand, fists facingforuards, with knees bent and postural alignment as shown.
15b Slowly c0ntract your abdominals and shoulder blades
and row the dumbbells to your chest.l5c Slowly lower; ensuring con€ci posture is maintained.
90 FairladylAugust 201'l
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Snack, mid-morning: 1009 lean
r,.rhite meat and a quafter of a
cucun'lller, sliced.Lunch: 1 baked vihite {ish fillet with
steamed broccoli,Snack, mid-afternoon; l 00g lean
white nreat and a quafter of a
cucunrber, sliced,
Dinner: I grilled chicken breast and
steamed asparagus.Before bed: Body Serenity,
(Aliernatively, a glass o{ water nrith
freshly squeezed lemon or lime.)
:-l:.,'J' iiil,r.As soon as you wake uP: A mug
oi slightly cooled boiled uiater with
freshly squeezed lemon or lime and
1 scoop of Bodyism Fibre,
Breakfast: 1 509 turkey breast and
steamed sptnacn,
Snack, mid-morningl 1009 lean
white nieat and a quarter of a
cucumller, sliced,Lunch: 1 chicken breasi
uJith spinach.Snack, mid-afternoon: 1 009 leaiuihite meat and a quarter of a
cucumber, sliced.Dinner: Steamed sole and mangetout
Before bedt BodY Serenity, *
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As soon as you wake uP: A mug
0f slightly cooled boiled lvater uJitn
freshly squeezed lemoil or lime and1 scocl o{ Bodytsm Iible. aYa;'able at
\iJmli,lloCyism.com,
Breakfast: A tlo-egg-whiteomelette wiih steamed splnach.
Snack, mid-morningl 1009 lean
whrte meat and a quarter of a
cucumller, sliced.
Lunch: 1 chicken breast lvith
sieamed asparagus,Snack, mid-afternoon; 1 009 lean
white meat and a quarter of a
cLrcumber, sliced.
Dinner: Steamed hake fillel and
steamed green vegelables.
Before bedl 1 scoop of BodYisttr
Fibre in a glass ol irrater l'riih Body
Serenity, available ai r'^ium,bodyisnr,
com. (AlternativeU, add 1 sc00p g00d
quality fibre io a glass of water.)
1,,rhite rneat anci a quarler of a
cucumller, sliced,
Lunch: 1 chicken breast \,xriffl
steanred green beans,
Snack, mid-afternoon: 1 009 lean
white meat and a quarter ol a
cucumber, sltced.
Dinner: Steamed haddock'rvith
sieanted green vegetailles,
Belore bed: 1 scooP of BodYisnt
fibre in a glass of uJater with
Body Sereniiy.
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As soon as You wake uP: A mug
of slightly cooleci boiled water vrith
{reshly squeezed lenron or lime and'1 scoop of Bodltism Fibre,
Breakfast: 1 50g turkey breast rilitn
steanred sPinach,
Snack, mid-morning: 1009 lean
rrihlte meat and a quarier of a
cucumbef, sliced,
Lunch: Baked sea bass with
steanred broccoli,
Snack, mid-afternoon; 1 009 lean
v/hite meat and a quaner ol a
cucutttber, sliced.
Dinner: 1 chicken breast and
stearned Brussels sProLtts
Before bed: 1 scoop of Bodyism
frbre in a glass of v;ater ttt th
Body Serenity,
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As soon as You wake uP: A mug
of s{ightly c00led bciled water wilh
freshly squeezed lenon or linte and
1 scoop of Bodyism Fibre.
Breakfast: A i!'ro-egg-whiteonrelette uiiih broccoli.
Snack, mid-morning: i 009 lean
i r,,rhite meat and a quafter ol a
cucumber, sltced,
i Lunch: l chicken breast uiith
I steamed asparagus,j Snack, mid-afternoon: 1009 lean
I vrhite meat and a qllaner ol a
cucumber, sliced,
i Dinneli Stearred hake and steamed
ffi8trd' 1 scoop of Bcdyism
fibre in a glass of !'iater vrittr
I Body Sereniiy,
As soon as you wake uP: A ntug o1
sl;0ntly c00 erl boired 'Jate" ;rjti' l:me
orlenjon anci l scoop Bodyism Fibre.
Breakfast: 1 509 iurkey breasi with
steamed spinach.Snack, mid-morning: 1009 lean
i As soon as You wake uP: A nrug
I of slightly cooled boiled urater \\riin
freshly squeezed lemon or lime and
, I scoop of BoCYisnr Fibre.
Breakfast: 1 ba(erl cl'ickerr b'easij and sieamed green lleans,