The Lean Machines: Eat Well, Move Better and Feel Awesome (Preview)

JOHN CHAPMAN anD LEON BUSTIN

CONTENTS

INTRO: WHO ARE WE? PROJECT AWESOME EAT WELL MOVE BETTER CONCLUSION ACKNOWLEDGEMENTS

05

12

56

157

194

224

02

PROJECT AWESOME

STRIKE THAT PERFECT BALANCE...

14

We want every single person we meet to become

no time and honestly don’t really care too much

committed to themselves, their body and their

about how they get there. But why just become

health long term. No matter what you read,

a slave to the gym, eating nothing but dust for 6

‘6 week SHRED’ or ‘12 weeks OF HELL’ plans don’t

weeks, then forget about it? Why not always be

really work. For sure you will drop weight over

where you want to be physically and mentally?

that period of time, but what these plans breed

Trust us – it’s not boring or even difficult. You can

is a short-term committed attitude. Most people

still go out and have fun: we’re big believers in

we work with want their dream body in next to

having everything we want – in moderation.

PROJECT AWESOME

... AND YOU WILL FLY People are always surprised when we talk

to do. It’s so easy to obsess over everything

about a knees up we’ve had with friends.

health and fitness related, but as we like to say,

The amount of people who say to us, ‘you’re

too much of anything will kill you - training

personal trainers, you can’t drink alcohol!’

included! Becoming obsessive about it is just as

We utter one word in response: balance! We

unhealthy as not caring in the slightest. Start

train hard and look after our bodies, so if we

striking that perfect balance of energy out and

choose to go out and socialise with friends

energy in and you will fly… well, not literally but

over a few drinks then that’s what we’re going

you know what we mean.

15

EAT WELL

60

EAT WELL

PROTEIN PANCAKES WITH BLUEBERRIES THESE PANCAKES MAKE AN AWESOME POST-WORKOUT BREAKFAST. THEY ARE REALLY TASTY, AND HEALTHY TOO – PERFECT TO EAT IF YOU’RE BUILDING MUSCLE OR TONING UP. THEY WILL TAKE YOU ABOUT 10 MINUTES TO MAKE.

50g rolled oats

Simply grab a blender and pour in the oats, egg, egg white,

1 egg, plus 2 egg whites

almond milk and protein powder. Whizz until smooth.

100–150ml almond milk 1 ½ scoops whey protein powder

Heat a non-stick frying pan and add the coconut oil. When

1 teaspoon coconut oil

it’s hot, add one third of the pancake mix to the centre of

2 tablespoons Greek yogurt

the pan and cook for 2-3 minutes. When you see bubbles

1 handful blueberries

rising, flip over and cook for another 2-3 minutes until the pancake is a nice golden brown colour.

Repeat for the other two pancakes.

Dress with the Greek yogurt and blueberries.

Eat and enjoy your day!

MAKES: 3 PANCAKES CALORIE COUNT: 270 61

MOVE BETTER

Face forward

164

Lo we r

Fe et th slig an htl hip y w wi ide dt r h

bo dy d

ow n

an

db ac kw ard s

Ba

ck

str a

igh t

Arms out in front (optional, for balance)

Transfer weight to heels

Chest proud

ck

st ra

ig

ht

MOVE BETTER

Ab

sb

ra c

ed

Ba

Keep chest proud

Keep weight in heels 165

THE ULTIMATE DIET, FITNESS AND HAPPINESS MANUAL

FROM THE UK’S BIGGEST FITNESS VLOGGERS. “Our aim is to help as many people as possible get healthy and understand that getting in great shape doesn’t have to be hard or depressing.” @TheLeanMachines

TheLeanMachines

TheLeanMachines

@theleanmachinesofficial

Trade Paperback: 5th May 2016 - 9781472236265 - £16.99

Publicity enquiries: Elizabeth.Masters@headline.co.uk / 020 3122 6230

The Lean Machines are genuine experts in health and happiness, who document their findings as personal trainers on their hugely popular YouTube channel.

Champions of balance, moderation and individuality, their advice is sensible, accessible, and not at all intimidating.

Here, they share their secrets in their first book; a fun, fully illustrated guide to becoming the best version of yourself.

Featuring delicious and nutritious recipes, as well as work outs, toning tips and mindfulness tricks, the boys prove that having a healthy lifestyle is achievable and fun.