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.