Clean and Lean

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Contents The Clean Section

The Lean Section

1 Why Clean equals Lean

6 Your Clean & Lean 14-day kickstart

2 Why sugar isn’t so sweet

7 Recipes

Why giving up sugar will help you lose weight, feel great and look younger

8 Detox yourself beautiful 9 Your easy exercise plan

3 Other CRAP* to avoid (*that’s caffeine, refined carbs, alcohol and processed food)

10 Staying Clean & Lean for life

4 Why stress makes you fat Why how you eat – and not just what you eat – makes you fat

5 Why fat makes you slim

S P E C I F I C AT I O N Publication date May 2010 Price £12.99 paperback ISBN 978-185626-932-2 Format 234x189mm Extent 160 pages Photographs colour throughout Word count 40,000 Rights World, Kyle Cathie

Text © James Duigan and Maria Lally 2010 Design © Kyle Cathie Ltd 2010 Exercise photgraphy © Sebastian Roos 2010 Food photography © Will Heap 2010 Exercise photography shot on location at the One & Only Resort, Mauritius.

Uncorrected proofs Kyle Cathie Ltd 23 Howland Street London W1T 4AY Tel: 020 7692 7215 general.enquiries@kyle-cathie.com www.kylecathie.com

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Foreword by Elle Macpherson I met James in the mid-90s before I became pregnant with my first son.

As I watched him at the gym, where I was on the running machine, I was fascinated by his elegance and by his effortless exercising. He was lean and strong but not pumped up – he was focused and self-aware. I immediately wanted to work with him, as he seemed to have something I hadn’t seen in other instructors.

We started training together and he immediately understood that I wanted to maintain a long, lean, healthy body whilst retaining my femininity and curves.

He also knew we didn’t have the luxury of time or the headspace to be obsessive at the gym.

We worked on my body, attitude, diet, balance, strength and consistency.

James’ approach is non-gimmicky and straightforward. He moves from the inside out – clearing the body and the mind and doing varied exercises.

Soon I became in the best shape ever – mentally and physically.

We’ve been through a lot together over the last ten years or so, including my second pregnancy, numerous photo shoots and red carpet appearances. We’re both Australian and we love an outdoor lifestyle.

A true testament to his workouts is, that ten years on we still train together because he keeps it relevant and fun - it works! There is literally nobody better in the world than James for getting a woman’s body into amazing shape.

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The Clean & Lean Diet

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Static Lunge Great for your butt, hips and thighs! This move uses several muscles so it burns loads of fat. And, when you do it right, will improve your posture.

How to do it 1 Stand with perfect posture with your 2 3 4 5 6

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palms facing out.

Both feet should face forward.

Contract your stomach muscles.

Feet should be hip-width apart.

Position feet, as shown left, with a straight front shin Lower you body by bending your back knee, as shown below. It should just avoid touching the floor.

Push up by putting your weight through the heel of the front foot.

Top tips!

Too hard? If you find it too difficult to keep your knee off the ground, work up to it safely and gradually.

Don’t let the knee come forward over the toe.

If posture and core fail, stop the exercise until ready.

The Exersises

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Your Clean & Lean 14–Day Kickstart The Kickstart eating plan is flexible, in that you can add extra green vegetables to a meal if you’re still hungry, and you can mix and match the days. For example, you may find it easier to cook grilled sea bass for lunch on a Saturday rather than during the week if you work in an office. For that reason, it’s best to start the plan at the weekend when you have more time to prepare meals. Recipes are included in Chapter 7.

The Kickstart is low in fruit (although high in vegetables) for the simple reason that fruit contains so much sugar. Once you have done your first two weeks, you can reintroduce berries (raspberries, blueberries, strawberries).

Day 1

Day 2

BREAKFAST: 1 boiled or scrambled egg and 50g

BREAKFAST: 100g smoked salmon with

smoked salmon

chopped cucumber

LUNCH: 1 grilled sea bass with a salad of mixed

LUNCH: A salad made with 100g sliced turkey,

leaves, red peppers, green beans, broccoli and a dash of olive oil and fresh lemon juice

chopped tomato, cucumber, spinach leaves, 1/4 avocado with a drizzle of olive oil

SNACK: 4–6 nuts

SNACK: 75g chicken with mixed raw vegetables

DINNER: 100g beef fillet with steamed broccoli and spinach, and 1/4 avocado

DINNER: 1 grilled cod fillet served with steamed

SNACK: Chopped vegetables with a tablespoon of hummus

SNACK: Small handful of seeds (try pumpkin,

Day 3

Day 4

BREAKFAST: Green beans with 1/4 avocado and 100g sliced chicken

vegetables

LUNCH: A 2-egg omelette made with spinach

LUNCH: A mackerel (100g) salad, including

and a slice of turkey, served with a green salad

tomato, baby spinach and green beans drizzled with olive oil

SNACK: 50g chicken DINNER: Grilled lamb chop (100g) with spinach,

green beans/vegetables sunflower, etc)

BREAKFAST: 100g turkey with grilled mixed

SNACK: 50g and a handful of almonds

broccoli and red peppers

DINNER: 1 chicken breast with steamed courgettes

SNACK: 5 Brazil nuts

SNACK: 8 cashew nuts

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Salmon fillet with peas and mangetout You can have as much or as little as you like of the vegetables, and can even leave one or other of them out and replace them with something else if you prefer.

1 x 100g salmon fillet Peas Mangetout 2 tbsp extra virgin olive oil Salt and freshly ground black pepper Juice of 1/2 lemon 1 small tomato, chopped watercress

First, prepare the salad. Heat a saucepan of water, and, when it’s boiling, add a generous pinch of salt and the peas. After 20 seconds, add the mangetout. Heat for a further 20 seconds, then drain, and either run under cold water or plunge into a bowl of iced water to stop them cooking any further. You want them to stay crunchy. Dry and arrange on a plate.

Drizzle with 1 tablespoon olive oil and lemon juice to taste, and season with salt and pepper.

Meanwhile, rub the remaining olive oil on the salmon fillet and season.

Heat a griddle pan until hot. Pan fry the salmon, skin side down for a few minutes (depending on how thick the fillet is), turn and cook for a further minute or so. You want to ensure it remains moist. If you prefer your salmon well done, cook for a minute or two longer.

Place the salmon on top of the vegetables, and garnish with watercress and some chopped tomato.