The Ultimate Body Plan. Gemma Atkinson

      

COPYRIGHT

      HarperCollinsPublishers

      1 London Bridge Street

      London SE1 9GF

       www.harpercollins.co.uk

      First published by HarperCollinsPublishers 2018

      FIRST EDITION

      Text © Gemma Atkinson 2018

      Portrait and exercise photography © David Cummings 2018

      Food photography © Martin Poole 2018

      Strictly Come Dancing photo by Dave J Hogan/Getty Images

      All other images reproduced with permission of the author

      Jacket design by Micaela Alcaino © HarperCollinsPublishers Ltd 2018

      Jacket photographs: front, back (middle) © David Cummings 2018; back (left/right) © Martin Poole 2018

      Contributing writer: Jo Usmar

      Personal trainer: Steve Chambers, Ultimate Performance Manchester

      Exercise programme: Olly Foster www.action-reaction-training.com

      Gym: Ultimate Performance Manchester www.upfitness.co.uk

      Portrait photography: David Cummings

      Stylist: Lucy Denver at Reebok

      Hair and make-up: Thembi Mkandla, Bella Campbell and Cinta Miller

      Food photography: Martin Poole

      Food stylist: Kim Morphew

      Prop stylist: Jo Harris

      Recipe consultants: Heather Thomas, Olly Foster

      A catalogue record of this book is available from the British Library

      Gemma Atkinson asserts the moral right to be identified as the author of this work

      All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, non-transferable right to access and read the text of this e-book on screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse engineered, or stored in or introduced into any information storage retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins e-books.

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      Source ISBN: 978000309299

      Ebook Edition © November 2018 ISBN: 9780008309305

      Version 2018-11-26

       While the author of this work has made every effort to ensure that the information contained in this book is as accurate and up-to-date as possible at the time of publication, medical and pharmaceutical knowledge is constantly changing and the application of it to particular circumstances depends on many factors. Therefore, it is recommended that readers always consult a qualified medical specialist for individual advice. This book should not be used as an alternative to seeking specialist medical advice, which should be sought before any action is taken. The author and publishers cannot be held responsible for any errors and omissions that may be found in the text, or any actions that may be taken by a reader as a result of any reliance on the information contained in the text which is taken entirely at the reader’s own risk.

       CONTENTS

       COVER

       TITLE PAGE

COPYRIGHT

INTRODUCTION

       MY 10 ULTIMATE BODY PLAN COMMANDMENTS

       YOUR GOALS

       RECIPES

       MAKING CALORIES WORK FOR YOU

       BREAKFASTS

       SNACKS

       LIGHT MEALS & LUNCHES

       MAIN MEALS

       TRAINING

       THE 12-WEEK FAT-LOSS TRAINING PLAN

       WARM-UP/COOL-DOWN

       PHASE ONE

       PHASE TWO

       PHASE THREE

       YOUR PROGRESS

       LISTS OF SEARCHABLE TERMS

       ACKNOWLEDGEMENTS

       ABOUT THE PUBLISHER

INTRODUCTION

       Dear Reader,

      Hello and thank you for picking up The Ultimate Body Plan. This 12-week nutrition and exercise plan will make you leaner and fitter and give you the body you love. How do I know? Because I did it!

      My name is Gemma Atkinson. I’m an actress, radio DJ, model, dog fanatic, pyjama-wearing supermarket-goer and proud Mancunian, who can often be found sweating it out in the gym.

      In the last couple of years my life has changed beyond recognition, and, as some of you may have noticed, so has my body. I train. I watch what I eat. I take looking after myself seriously. At 34 years old, I feel more confident about how I look now than I did when I was in my twenties. With that confidence comes so much else: I’m healthier, I’ve got more energy, my skin is clear and I sleep like a baby (when I want to…).

      You may know me as sulky schoolgirl Lisa Hunter from the Channel 4 soap Hollyoaks. Or you may recognise me from Casualty, Emmerdale, Strictly Come Dancing, the lads’ mags I used to model for, my Hits Radio show, or even solely from the fitness-inspired posts I upload to Instagram. Or perhaps you’ve never seen me before in your life, but picked up this book because 12 weeks to a shiny new you sounds like something you want to get on board