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.

7.8.

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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FairladylAugust 2011 8.9

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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,