"LOSE WEIGHT AND GAIN FITNESS IN RECORD TIME. WITH THE BODYDOCTOR'S WORKOUT ANYTHING IS POSSIBLE." THE SUNDAY TIMES

"SIX WEEKS LATER AND A WHOLE STONE LIGHTER." EVENING STANDARD

"THE GYM'S ANSWER TO THE NAKED CHEF." SUNDAY EXPRESS

"THE MOST MEMORABLE WEIGHT LOSSES EVER." GLAMOUR

David Marshall, otherwise known as the Bodydoctor, has been acclaimed throughout the media as the creator of the most dramatic and effective fat loss and fitness plan ever. It is the only exercise and nutrition programme that has been approved and endorsed by a major health insurance company. David has trained film stars, footballers and supermodels - previous clients include Rio Ferdinand, Ant and Dec, Sophie Dahl, and Rachel Weisz. This book contains the Bodydoctor's complete programme which is easy to use in the gym or at home.

CONTENTS

Whilst we're not going to give everything away in our free sample, we want to give you an accurate reflection of the contents of this book. This sample represents less than 5% of the book. It contains a preview from each section, our success stories in Part One, through the Science of Fitness, some of the exercises in Part Two and a taster of the nutrition and recipes in Part Three.

We believe you'll love what you see and will purchase the book, which contains everything you'll need and nothing you don't to be healthy, fit and have a hugely improved quality of life. This is the Gold Standard, copied by many but matched by none.

Quite simply, perform this exercise programme 3 times a week and you will be astonished by how quickly and easily your body will restore itself to optimal levels of health and fitness.

A sequence of 23 exercises to get where you want. What could be simpler?

Cover
Testimonials
Meet The Team

Part One

Before and After 1
Before and After 2
The Next 6 Weeks
Why Trust Me?
What This Programme Can Do For You
This Book Will Change Your Life
A Tale Of 3 Ladies
Ask Me
When You Follow This Programme
Case Studies

Part 2

Getting Started: Top 10 Excuses
Getting Started: 20 Reasons
Golden Rules
How The Muscles Get To Work
The Science of Exercise
Ready To Start
Cardiovascular Warm Up
Rowing Machine
Treadmill
Stepping Machine
Stationary Bike
Outdoor Warm Up
X-Stretch

GYM WORKOUT

Resistance Training
Upper Body Routine
Lower Body Routine

- Lunges

Stomach Routine
Stretches
Cardiovascular
Flexibility Exercise

HOME WORKOUT

Resistance Training

- The Swiss Ball

- Core Stability

Upper Body Routine

Lower Body Routine

Stomach Routine
Stretches
Cardiovascular
Flexibility Stretches

Your Workout is Over

Part Three

Nutrition With Bodydoctor Fitness
What Makes A Healthy Diet
Nutrition Plan
Nutrition golden Rules
Nutrition Fuel For Exercise
Shopping Just Good For You
Eating Plans
Menu Plans

Recipes

Breakfast
Main Meals
Accompaniments
Soups
Last Word
Further Reading

"THE UK'S TOP FITNESS EXPERT." DAILY MAIL

"THE MAN WHO HAS PERFORMED MIRACLES FOR STARS NEEDING TO SHAPE UP FAST." HELLO

"THE GYM'S ANSWER TO THE NAKED CHEF." SUNDAY EXPRESS

"MY WHOLE BODY HAS FINALLY BLESSED ITSELF WITH A MUCH WELCOMED DEFINITION SINCE I STARTED WORKING WITH DAVID." EDITH BOWMAN, RADIO 1

"THE FITNESS GURU VIEWED BY THE ENTERTAINMENT INDUSTRY AS THE 4TH EMERGENCY SERVICE." THE SUNDAY TIMES, STYLE

"THE REWARDS ARE HUGE: YOU WILL DROP THREE DRESS SIZES." HELLO

"FITNESS GURU TO THE STARS." THE SUN

"THERE IS NO DOUBT THAT MARSHALL'S FORMULA WORKS." THE SUNDAY TIMES, STYLE

"THE BODYDOCTOR DELIVERS A FITNESS PROGRAM THAT ACTUALLY DOES WORK FOR EVERYBODY." FITNESS FIRST

"SIX WEEKS LATER AND A WHOLE STONE LIGHTER." EVENING STANDARD

"DAVID'S ARE THE ONLY EXERCISES I'VE EVER BEEN ABLE TO STICK TO" RACHEL WEISZ

"MARSHALL'S RESULTS ARE STUNNING." IRISH INDEPENDENT

This book will save and change your life – but no one ever got fit and healthy sitting on their bum reading about it. This book gives you the tools and the knowledge. All you need do now is make the decision to follow the programme. No one else will do it for you. You've spent your money – so what have you got to lose but lard?

Trust me, I'm the Bodydoctor

David Marshall

Bodydoctor Health and Fitness Publishers

First published by HarperCollins

You should consult your doctor before starting any nutritional or fitness programme, or if you have any health concerns.The creators, publishers and distributors of this programme accept no responsibility for any accident or injury that arises from performing this programme. Bodydoctor Fitness is a registered trademark.

Bodydoctor Health and Fitness Publishers
25 Harley Street,
London, W1G 9BR

The Bodydoctor website address is:
www.bodydoctor.com
Published by Bodydoctor Health and Fitness Publishers 2012
10 9 8 7 6 5 4 3 2 1
© David Marshall, 2012
David Marshall asserts the moral right to be identified as the author of this work

Photography by Guy Hearn
Illustration by PCA Creative
A catalogue record of this book is available from the British Library
ISBN 9780957129719

Ebook Design and Format by
www.ridgwaywilkes.co.uk

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publishers.

PART ONE

CASE STUDY #MEDICAL REHABILITATION

This is in the words of Derek Whitehead, read his story.

DEREK WHITEHEAD
AGE 60 OCCUPATION RETIRED
INCH LOSS
WAIST 9 HIP 7 CHEST 6 WEIGHT LOSS 3 STONE 12 POUNDS

'HI, I HAVE YOUR BOOK - 2 MONTH'S AGO DOCTOR SAID I NO LONGER NEEDED DIABETIC MEDICATION. 6 WEEKS AGO STOPPED DRINKING (1/3LTR RUM A NIGHT - 25 YEARS)DISABLED - 2 DISCS REMOVED 11 YEARS AGO. FEEL GREAT...FEEL LIKE 40, MY BACK NOT AN IMPEDIMENT... SYSTEM WORKS AND CONTINUING DOWN... NEED TO BRAG TO SOMEONE... THANKS. DEREK'

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Tuesday 4th December 2001.  Weight 17stone 4 lb... I need to loose the tummy, My doctor had told me that I was diabetic, overweight and drank too much... what did she know?  I was retired from the police with a broken back and stress... 40% disabled and pissed off – I had loved that job...

I joined a gym and set goals... stop drinking, get stronger, stop eating nuts (I love nuts).
I worked out – got stronger, used machines (Bad back), lifted heavy 6 – 8 reps 5 sets
Eight months later: stronger, same body weight, still drank, still ate nuts... gave up – hard work.

21st may 2007, a lot had happened – divorce – so start again ...same body  weight... so same goals... Did it work? No.
I joined the local council gym for a year, then LA for a year and got stronger but stayed the same weight.  Still Drinking – I love rum, eating nuts – I love nuts...
Christmas 2010, as a present,  my youngest daughter bought me a subscription to a fitness magazine – Men’s Health and as an inducement, I obtained a book called the Bodydoctor. Strange ideas, use low weights and sets of 25 (I said 25) reps... what is he on... he’s a yuppie doctor. What does he know? You have to lift heavy for results...  Everyone knows that...
My step son had a multi-gym in the garden shed... so I thought I’d give it one last chance – mainly to prove him wrong. Plus my new doctor was threatening me with insulin injections.   Meds... Metformin 2  x 500MG twice a day. Gliclazide 2 80MG twice a day for diabetes. For blood pressure Ramipril 10MG and Amlodipine 10MG. ... I had to do something... my own father died at sixty and that’s this year for me.  So maybe it’s for me instead...

I knew it wouldn’t work so I kept a record.  I was also going to keep a check on my weight...
Doing a full body workout three times a week with light weights...  No-one anywhere gives advice like this.  Trust me I’m an old gym rat!

This is where I should eat my hat – it works...  Still more to do but the end is in sight and I am very motivated:-

At the beginning of September, I went to see my Doctor (Dr Black, Central Surgery Rugby).  He burst out laughing, all my readings - from my six monthly blood test - were normal... Off the diabetic medication – still have high blood pressure (for the moment!).  He was still shaking his head in disbelief as I left.
Six months ago when I last saw him, we had a discussion about diet... I had seen a report in the paper stating reducing diet to 600 Calories a day and you could become diabetes free, he told me that the study was too small – just stick to no pots/rice/pasta or bread and I would be fine... as an off the cuff remark, he said that most people can live well on 800 calories a day (About one meal  to me...)  So rather than eating small meals, I simplified my diet,  I just ate meats, fruits, salads and vegetables.   Up to then I had believed that to maintain a healthy body weight a man needed about 2000 calories a day.  Wow... it works.  (Note:  backsliding with nuts, crackers and cheese, or a few chips – do not work!) (Extra Note: packets of cut meats, and packets of prepared salads or Mediterranean vegetables do.)
Then about six weeks ago rather than drink three bottles of rum a week, I just stopped... After 25 years...
What have I learned?   A full body workout , three times each week will transform your body, couple that with a healthy low carbohydrate  diet, will result in spectacular change – externally and internally to body and mind.  Have no doubt, it works... it works... it works...
So where does this leave me? (besides being ever so humble and very very pleased). Well, I’m 5ft 8 inches and 14 stone. Down from XXL to Medium. But I could be 12 stone... now there is a thought 12 stone... wow... come on bodydoctor... make my day... I’m sure you will.
Between workouts, now that I can, to the joy of my daughter, grandson and two dogs, I enjoy hour long cycle rides... I don’t knock myself out in the gym... just do what is necessary and get out – and enjoy my new life... no more hobbling about with back and hip pain...  scuba diving... hang-gliding... now there’s another thought or two...  The world has become a richer and more exciting place. Thank you Bodydoctor.

Derek Whitehead. Rugby  27.09.11

CASE STUDY #1

MARIE PARCHMENT
AGE 30 OCCUPATION STUDENT
INCH LOSS AFTER SIX WEEKS
WAIST 8 HIPS 4 CHEST 3.875

'WITHIN 6 WEEKS MARIE HAD GONE FROM 13 STONE 7 TO 12 STONE 2, AND TAKEN 8 INCHES OFF HER WAIST'

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Marie Parchment confesses to being a bit 'Billy Graham-ish' about the Bodydoctor Fitness Programme. 'I hadn't worn a belt on my jeans for years, but after three weeks I couldn't wear my jeans because they kept falling down. I had to go out and buy a belt. It was a huge psychological boost.'

'When I first spoke to David about doing the programme,' she says, 'I told him that I was a student and he told me not to spend money on coming into his gym, but just to buy the manual and do the programme by myself. Although this was good advice, I knew myself well enough to know that I wouldn't have the necessary motivation to keep up the training alone.' Weight loss was not Marie's priority when she signed up for the six-week programme. 'I just felt really unfit and unhealthy, but after every class I just felt a little bit better.'

She rigidly followed the programme, giving up alcohol and wheat, drinking 2 litres of water daily and adopting a food-combining diet. 'The nutrition part looks quite difficult, but actually it is the best thing. I am a bread and cheese girl, but I don't want bread on its own or cheese on its own.

'I didn't want to get hung up on food, but it made me more conscious of what I was eating. I needed a decent breakfast and a proper meal after I had been to the gym.'

Within six weeks, Marie had gone from 13 stone 7 lb to 12 stone 2 lb (85.7 to 77 kilos), taken 8 in (20 cm) off her waist – 'that was just glorious' – and was nicknamed 'the shrinking one' by friends. She then carried on training by herself, taking the Bodydoctor manual to the gym. 'I have lost another stone since,' she explains, 'and I have made many changes to my life. I still go to the gym and swim, but now I do a lot more walking as well. That's something I would never have thought of doing before. The programme gave me such confidence, and physically you feel that you can do anything. Healthwise, the benefits have been massive. I feel so much better. I am more focussed with a clear head. The Bodydoctor Fitness Programme really is the best thing I ever did.'

IN THE NEXT SIX WEEKS YOU WILL:

• TAKE UP TO SIX INCHES OFF YOUR WAIST
• DOUBLE YOUR FITNESS
• LOSE UP TO ONE STONE

Are you nodding your head vigorously like one of those dogs in the back of an old Ford Escort? Then stick with me. I promise that you will meet all these objectives – and more besides – if you just follow my programme. Trust me! I'm the Bodydoctor!

SIX WEEKS FROM NOW, YOU WILL BE:

• STRONGER
• SLIMMER
• FIRMER
• FITTER

But let's just get one thing straight before we start. The programme works for everybody. It will work if you are overweight, unfit or a former couch potato. It has worked for Hollywood film stars, Premier League footballers, supermodels, businessmen and mothers recovering from childbirth.

It will work for you. It does not matter if you are young or old, short or tall, male or female...

YOU JUST HAVE TO DO IT
DON'T THINK ABOUT IT
DON'T TALK ABOUT IT
DO IT

Why Trust Me?

I've been fit and fat, slim and slob. I've been there and come back. I know the journey, because I made it. I know the Honey Monster, because I grew up with it. I know the feeling of going somewhere and feeling like the fat kid, the one who didn't belong. I know what it's like to go into a room two or three stone overweight.

I thought I had a mountain to climb, but I turned it into a slope. It can be done – I did it, and so have thousands of others… Now it's your turn to get your health, your body and your life back.

If you don't speak from experience, you can't relate. If you've never had anything more fattening or alcoholic than a glass of celery juice, stuffed yourself on more than a few leaves of lettuce, fantasized about a fry-up or had more then 10 per cent body fat and have been so lean that even a hungry wolf wouldn't look at you, how would you know what it's like to be Billy Bunter or Betty Big Bum? You don't. You can't relate to it, you can't understand it, and you certainly can't begin to rectify it. All you know and preach is a theory that went out with the bow and arrow, and I'm telling you that nobody got fit from a blackboard.

When I wouldn't listen to my doctor's advice and played football after an injury, I ended up with a pressure bandage for a whole year. And I did what many of you might be able to relate to: I comfort ate. That's when I really made friends with the Honey Monster. It was a race against time to see how many Jaffa cakes or burgers I could get down. That's what I did, because my dream was over. I just sat there and stuffed my face. I couldn't exactly run around the block, because I had a pressure bandage that stretched from my groin right down to my toes. With an itchy leg and no way to scratch it, I just filled my belly. So that is why I'm qualified to say I know what it's like to be fat and unfit.

You can read how I beat the bulge "in Ask Me" But for now, just know that you can do it too.

For the last thirteen years, over a hundred thousand people all over the world have successfully used the Bodydoctor Fitness and Nutrition Programme by mail order, book and DVD

A tale of three ladies

The following case studies were commissioned for an article by a leading national newspaper. For some reason, it was never published (if the editor is reading this, perhaps they could let me know why. My private view is that the programme demonstrated such success that it seemed too good to be true!)

I was asked to train three women to prove that the Bodydoctor Fitness Programme works for all age groups: one in her early thirties, one approaching 40 and one in her fifties (although you wouldn't think it!). They all started training in the middle of October, which took them up to the middle of December. It was the party season, yet they all achieved successful inch loss. Don't just take my word for it. Read their stories!

And do you know what? They followed exactly the same programme that you're about to start!

Lisa Gorman

Lisa Gorman is 33. She's a photographer's agent, running her own agency in Covent Garden. She lives in King's Cross, London, and is single. After completing the programme, Lisa went down two dress sizes.

'My best friend is the actress and model, Patricia Velasquez, who was staying with me when she was shooting The Mummy Returns in London. She had to be really fit for the fight scenes in her film. Within three weeks, she transformed before my eyes. It was unbelievable. She had a great body anyway (after all, she is a model) and has done the Chanel campaign, but within a month her body had completely changed shape. It was much more defined. I was so impressed that I went to see David and, after speaking to him, I decided I would do the course.

I'm 10 stone and have never been fat, but I wanted to be toned. I've always been fit, but I felt that I'd let my fitness levels go a bit.

After just six sessions with David, my body started changing dramatically. I've done weight training before and worked with personal fitness trainers in the past; I even used to run marathons for charity. But I've never done anything like this. You get individual attention. There are never more than three people in the gym at one time.

There's a massive difference between David's routine and other routines. For a start, you do the same routine every time. Other trainers tend to concentrate on your upper body one day and your lower body the next. But here, you work all the muscles every time you go. I was surprised at how basic the routines are, but they create such change – even using the same machines that you see in a regular gym. There's no high-tech equipment, just different methods of using the regular machines.

I was struck by the precision of each exercise. You are told exactly how to position yourself, how to hold a weight. The difference between the right way and the wrong way can be a matter of just a few degrees. And the Bodydoctor trainers watch you like a hawk. They just don't allow you to go wrong. In other gyms, there isn't the same motivation to succeed. Here, you concentrate so much more. David doesn't even allow music, because he says you should be focussing on the work.

The sessions are very hard work and the trainers really push you. But they made me get through it. David's a real character; he's determined, so he makes you more determined. He believes 100 per cent in what he's doing. It's tough doing one and a half hours' intensive exercise, three times a week. Despite the fact that it was such hard work, I felt very fit from the start of the six weeks and not at all tired.

By the end of the programme I'd gone down two sizes. I was a generous size 12 before, but now a 10 is big on me. The fat's just fallen off me, and it seems like I've shrunk. I'm much more defined all over, especially on my legs and waist. My abdomen is really toned and I'm delighted to see that I even have dips at either side. In the summer, my trousers were tight. Now they're hanging off me.

Emily Foden

Emily Foden is 39 years old and lives in Clapham Common, South London. She is married with two children and runs a catering business with her husband. After the course, she lost 35 per cent of her body fat.

To read more you will need to buy the book...

But for now carry on reading the free sample.

Michelle Carter

Michelle Carter is 56 years old and 4 ft 11 in (1.5 m). She weighed 8 stone 10 lbs (55.3 kilos) when she started the course. By the end of the course, she had lost one third of her body fat. She lost 161⁄2 in (41cm) overall, including 61⁄2 in (16 cm) from her waist.

To read more you will need to buy the book...

But for now carry on reading the free sample.

CASE STUDY #6

ANT McPARTLIN
AGE 27 OCCUPATION TELEVISION PRESENTER
INCH LOSS AFTER SIX WEEKS
WAIST 4 HIPS 2 CHEST 1

'WITHIN 4 WEEKS ALMOST ALL MY EXCESS WEIGHT CAME OFF. I WOULD SAY IT
WAS A GOOD STONE AND A HALF.'.

Ant McPartlin might seem self-assured in front of the cameras, but he admits, 'when I feel a little bit bigger, I don't feel very confident. And you are reminded of that insecurity on a weekly basis when you do a live television series'.

So before the first Pop Idol series hit the screens (and long before Gareth Gates and Will Young became household names), Ant and his best friend Dec signed up for the Bodydoctor. 'I never really trained properly before,' he says. 'I went to the gym and was fairly active. I could run around a bit, but my strength wasn't great. I wanted to be fitter and feel better.'

Ant adds: 'I wanted to tone up, but I didn't want to get loads of muscles. I just wanted to be confident when my shirt came off!'

For six weeks he stuck rigidly to the programme, adopting the nutrition plan as well. 'You find what food suits you,' he says. 'I used to get lethargic after carbohydrates, so I now eat much more protein. I just don't feel as stuffed and bloated afterwards.' The first real session was 'a massive uphill struggle and six weeks seemed a lifetime ahead' but within four weeks 'almost all my excess weight came off. I would say it was a good stone and a half. I was getting into old jeans and I had to buy myself new shirts. The size went down from a large to a medium.'

There was another unexpected benefit. 'I used to have a bad back, and I found the ab-flow really hurt my lower back at first. So we wouldn't do a lot, but then we added a little bit more,' says Ant. 'It turned out that I had no real stomach strength and my back was being forced to compensate. Now my stomach is stronger and I have no back troubles. I didn't think that I would get anything like that out of the programme.'

Ant, who describes his lifestyle as 'hectic,' says he has learned to incorporate the programme into his schedule. 'I am much more aware of my fitness levels,' he says. 'You go to the gym and you feel better, but when you stop going you start feeling run down. You hear of all those ridiculous diets, like only eat green food for six days, but, at the end of the day, you have got to exercise. It is the easiest and simplest way to lose weight and get fit.'

CASE STUDY #8

CLARE HARRIS
AGE 31 OCCUPATION RUNS A BUSINESS FROM HOME
INCH LOSS AFTER SIX WEEKS
WAIST 2 HIPS 2 CHEST 1

'THE BOTTOM LINE IS: IT WORKS. IT CLAIMS TO GET YOU BACK INTO PRE-PREGNANCY JEANS WITHIN 6 WEEKS - BY GOD, IT DOES!'

Claire Harrison had never had a problem with her weight, but her figure took rather a battering when she had four children in just three years. 'I had my first child in 1999 when I put on 4 stone; twins in 2001, which meant I put on 6 stone; and another child, Ben, in July 2002, when I gained 3 stone,' she says. 'I put the weight on with the first pregnancy, and never really lost it.'

She had unsuccessfully tried many other diets before she started the Bodydoctor Fitness Programme. 'I wanted to lose weight, get my shape back to where it had been, particularly my stomach, and to retain my pre-children levels of fitness.'

Claire did not follow the nutrition advice, but rigidly adhered to the exercise programme. 'I worked really hard in the sessions, and within two or three weeks I was noticing a difference. My husband started to comment on my figure, as did my friends,' she says. 'Every bit of excess weight was gone after six weeks. I lost at least one-and-a-half dress sizes, but my shape also changed. The muscles in my legs were really apparent, and my husband even pointed out that I was getting a six-pack! I am even able to wear short-sleeved tops now.'

At the end of the programme, Claire found that her fitness levels were back to where they were before she had her four sons. 'In fact, now I am easily fitter than I was,' she admits. 'The evidence is there, and the results are much better than I ever expected.'

Claire now combines the Bodydoctor workout with Pilates. 'I genuinely do believe that this is the fastest way to shed weight and get fit,' she says. 'The bottom line is that you read about the programme and its claim to get you back into pre-pregnancy jeans within six weeks, and you wonder. By God, it works!'

CASE STUDY #18

PAUL ADAMS
AGE 31 OCCUPATION REPRESENTATIVE OF RECORD PRODUCERS
INCH LOSS AFTER SIX WEEKS
WAIST 6 CHEST 5
WEIGHT LOSS 6 STONE IN 8 MONTHS

'IF I HADN'T STARTED THE PROGRAMME, THEN I REALLY BELIEVE THAT I WOULD HAVE HAD A HEART ATTACK IN MY THIRTIES.'

When Paul Adams first turned up at the Bodydoctor Gym, David Marshall seriously worried that Paul might have a heart attack. 'He put me on the Stairmaster, with just two dots lit up, and I could only manage a minute and a half. I thought I was going to die,' recalls Paul. 'I weighed in at 241⁄2 stone. David told me later that he was really concerned.'

But David didn't confide these fears to Paul. Instead he was full of encouragement. 'A week after I joined, this guy, who had only started two or three weeks before me, lost a stone. David told me that I would achieve even more. One week later I lost my first stone.'

Paul followed all the nutritional advice. 'I cut out refined sugar. Even now, years later, I still don't touch it. I also used to drink two or three pints a night, watching bands, and I stopped drinking for two six-week sessions.' Paul was also taught that 'it's not about the scales. I would be building muscle, which weighs heavier than fat, so I should be more interested in the tape measure.'

The first week, Paul 'felt like hell.' He adds: 'David told me that it wasn't about the weights you lift, but it was about the repetitions. It was about your body entering a fat-burning phase. I had seen various trainers before, but nobody had ever told me that. It made sense.'

Last year, Paul moved to New York and enrolled in a gym. 'The trainer told me that it was all about the biggest weights, and when I managed to lift them five times, he told me that I was doing great. I was absolutely exhausted and all I could think was, "this goes against everything I ever learned with David." I dumped the trainer, and started back on the Bodydoctor Fitness Programme.' He adds: 'The bottom line is that the body responds well to the programme. David told me what it would do for me, and it did it.'

Paul admits that he 'tried to exceed all expectations; when I was told to do one more repetition, I would do five.' At the end of six weeks, he stood on the Stairmaster and 'with all the dots lit up' managed 10 full minutes. 'I don't think even David believed I would be able to do that.' But the biggest buzz for Paul came three weeks after he started the programme, when a friend said, 'Big fella, are you losing weight?' 'That was brilliant,' Paul reflects. Paul eventually lost six stone.

CASE STUDY #22

PETER ROACH
AGE 43 OCCUPATION MARKETING CONTROLLER
INCH LOSS AFTER 6 WEEKS
WAIST 2 HIPS 1 CHEST 1

'PPP HEALTHCARE WERE PROVIDED WITH MEDICAL RECORDS OF PEOPLE WHO HAD BEEN COMPLETELY TRANSFORMED BY THE PROGRAMME.'

Peter Roach was a marketing manager for PPP Healthcare when he recommended that the company sponsor Bodydoctor Fitness to create a proactive health-awareness programme. It was part of PPP's drive to position itself as a healthcare company and not just a private medical insurer.

Peter says, 'A colleague introduced me to Bodydoctor Fitness. He'd followed the programme at home from a manual and suggested that it might offer opportunities for the company. I have always had an interest in personal fitness. I checked out the website and ordered a manual. The ethos sat well with previous work that the company had conducted, promoting health awareness to primary school-aged children via an informative and fun curriculum-based resource called 'Alive & Active.' It was designed to help to overcome the 'couch potato' syndrome.

'I thought that Bodydoctor Fitness could help benefit existing customers, add value to new members and be promoted to the nation at large under a "Healthier Nation" banner. If the words in the Bodydoctor manual were true, then this programme could have a major impact.

'I arranged to meet David Marshall at his gym. I agreed to start training, under the watchful eye of David, to better understand how the programme worked and to experience it first-hand. I had lots of questions, and each time I was provided with an immediate, detailed answer, making me feel comfortable that this was a serious proposition.

'The immediate benefits of the programme were that I never felt tired after a session, I felt less stressed and had increased energy levels. The wider benefit was that the same programme I had undertaken could be completed by people from all walks of life. I started to get more into it, and wanted to determine if there was any clinical or user study that could prove some of the remarkable claims.

'I made a presentation to PPP with a proposal for a collaboration, with the aim of increasing the fitness of customers. There were many points that I liked. Safety was a key priority, the individual exercises were undertaken in a complementary process ("cleaning as you go") and it wasn't just about lifting heavy weights. And, finally, it worked. Just like Ronseal, it did what it said in the manual.'

PART TWO

GETTING STARTED

NO MORE DELAY!
IT'S TIME TO:

LOSE 6 INCHES OFF YOUR WAIST
DOUBLE YOUR FITNESS
LOSE UP TO 1 STONE IN FAT
OVER THE NEXT SIX WEEKS.

Keep track!

Use a tape measure to measure yourself in the following places:

Shoulders:

2 in (5 cm) down from the tops of your shoulders

Chest:

In line with the nipples

Waist:

In line with the navel

Hips:

Around the widest point of your bottom

Thigh:

2 in (5 cm) down from your crotch

Calf:

Around the widest point

Arm:

Halfway between your armpit and elbow

Weigh yourself and then PUT AWAY the scales. Do not use them for six weeks. After six weeks, re-measure in the same places.

THE TAPE MEASURE NEVER LIES. SCALES CAN.

THE BODYDOCTORS TOP 10 EXCUSES

1. I have over-exercised already this week.

2. I cannot be bothered.

3. It was a bit of a late night …

4. I borrowed my boyfriend's open-top sports car last night and forgot to put the hood back up. Did you see the rain? I've gone into hiding.

5. My boyfriend says he's missing my curves.

6. My girlfriend doesn't like muscles.

7. The budgie has got out, and I can't leave the cat alone in the house.

8. What do you mean, my appointment was this morning?

9. I've just been to the hairdressers.

10. A tree uprooted itself and hit my car.

20 REASONS NOT TO MAKE EXCUSES

1. You will enjoy it when you start.

2. You will feel more energized.

3. You will look healthier.

4. People will comment on how well you look.

5. You will be able to wear that bikini.

6. You will not feel embarrassed by your holiday photographs.

7. People will stop asking when the baby is due.

8. You'll see your toes again.

9. You won't blush at the 'Excess Baggage' signs at airports.

10. Your life will change.

11. You will get a real kick when the weights you train with get heavier.

12. You really will be able to kick ass.

13. You will sleep better.

14. You'll be able to lift the tree off your bonnet.

15. You can wear those clothes at the back of the wardrobe.

16. You will stop feeling embarrassed in communal changing rooms.

17. Socializing will become more fun.

18. When a man approaches in a bar, you know he's coming over to you.

19. When someone sits on the bar stool beside you, it's not because it's the only one vacant.

20. You can fill the bath and not worry about the water overflowing when you get in.

Now for the Science...

For those science buffs among you, Sean Durkan, one of the osteopaths we refer clients to, sets out what the Bodydoctor Fitness Programme does for your body.

Each exercise has a positive and negative effect. The positive effect is the action –the contraction of specific muscles. When contraction is sustained for ...

To read more you'll need to buy the book but for now you can keep reading this sample...

How the Muscles Get To Work...

Now for the Exercises

Cardiovascular Gym Warm up

#1 Using the Stepping Machine

Place both feet on the pedals. Hold onto the stabilizing bars in front of you for balance only – and not as if you're hanging on for dear life. Keep your body upright at all times.

Lift your right foot to the top. As you place your weight onto the right foot, which makes it descend, lift up your left foot. Lift your right foot before it hits the floor and transfer your body weight to the left foot before it hits the top of the machine's range. You should aim to take deep steps.

Using the Stepping Machine

DO NOT

Hold onto the side rails and lean forward or stick out your bottom – you are not entering the Rear of the Year award! Do not flap your feet like a demented duck!

DO NOT

As you start working harder on a stepper, you will feel a natural inclination to copy all those so-called serious fitness fanatics around you. I mean, look at them. They're all bent forward.

They're all huffing and puffing. They all look like sweaty beetroots, with their bums pushed out. All of them have the posture of a mobile battering ram and, hey, you're the only one who doesn't! Could you be right, and they be wrong? Well, you won't be going to see the back specialist in two weeks' time, but they might. They may appear to be working harder, but you are definitely working smarter. Remember what the Bodydoctor says – it ain't what you do, it's how you do it.

Outdoor Warmup

There will be some days when you fancy exercising outside in the open air, or you may want to do the programme from home but are not quite sure how to start. Jogging and power walking, although both beneficial, can be replaced with alternative ways of training outside (see Outdoor Cardio). However, for the purposes of warming up, 10–15 minutes of either activity at a heart rate of 60–75 per cent of your maximum will be the ideal way to warm up.

Your heart should be working at a comfortable pace, your body should be covered in a light sweat and you should be feeling warm. Then move on to a couple of light stretches (see the next pages) to further loosen your body.

The X-Stretch

Part 1

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I call this the 'X stretch'.

Lay on your back, with your arms and legs extended out to the sides to make the shape of a big cross. Stretch your fingertips away from you, and stretch your legs downwards by pushing down from your heels, and pulling your toes up towards you. This is to ensure your legs do not bend or soften at the knee, and you get a complete stretch from your buttocks all the way through to your heels.

We call this 'Toes towards you. Heels away from you.'

Stretch yourself out from all four points.

Hold the stretch and breath normally.

The X-Stretch

Part 2

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Start by lying on the floor on your back in the 'X stretch'. Inhale deeply.

As you exhale, keep your left arm straight and twist your body over to your right side so you get a twist at the waist. Keep both feet and your right arm anchored to the floor.

Inhale as you stretch the fingertips of your left hand away from you, push down from your left and right heels, and stretch the fingertips of your right hand. Hold the position, breathing normally.

Inhale as you relax and lay back on the floor.

Repeat on the other side.

Remember 'Toes towards you. Heels away from you.'

The X-Stretch

Part 3

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Lie on your back in the 'X stretch' (see above) and inhale.

Extend your right leg over your right thigh, and push your left heel down.

Stretch both hands and feet away from your body. Hold the stretch and breathe normally.

Inhale as you return to the cross position.

Repeat with the left leg.

Remember 'Toes towards you. Heels away from you.'

RESISTANCE TRAINING

This is probably the most important part of your programme.

UPPER BODY GYM WORKOUT

Turn to Upper Body Home Workout if you are working out at home or if your gym does not have foot-rests on its benches, as on the next page.

On to the Serious Business

Over the next 3 pages we will cover three key points:

1. Carrying the weights from the rack to the bench

If there are no foot-rests on the benches in the gym, use the stability ball as in the home workout section. If there are no stability balls in your gym, workout at home or change your gym.
This may sound like a silly point, but you can seriously injure yourself if you fail to transport weights correctly.

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a) Incline position
Walk to the bench with a weight in each hand. Sit down with the weights resting on your thighs.

b) Recline position
Walk to the bench with a weight in each hand. Sit down with the weights resting on your thighs. As you lift one foot onto the footrest, recline while bringing the weights to rest on your chest, and then place the other foot on the footrest.

2. Sitting up on the bench after finishing
the exercise

Again, it is important to do this correctly!

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a) from the Incline position
When you have finished the exercise, bring the weights down onto the tops of your thighs (where they meet your hips). Place both feet on the floor, then return the weights to the floor.

b) from the Recline position
When you have finished the exercise, bring the weights down into the centre of your chest. Slide your hands down to your thighs. As you sit up, place one foot on the floor, then the other. With the weights still supported against your body, stand up.

3. Breathing

When you exercise with weights, it is absolutely vital that you use the correct breathing technique. Here's my Golden Rule again: breathe deeply with your lower stomach held in tightly, as opposed to shallow lung breathing. Always breathe out when you are exerting yourself; that is when you push a weight or pull a weight down on a cable. As you exhale, push the breath out of your stomach so that you feel its muscles contract. Inhale as you return the weight to the starting position.

GYM WORKOUT

RESISTANCE TRAINING

LOWER BODY ROUTINE

12 LUNGES

Strengthens the thighs, buttocks, calves and hamstrings

WHAT AM I DOING?

Strengthening the quadriceps on the front of the thigh, the hamstrings (on the back of the thigh), the gluteal muscles of the hips and buttocks and the calf muscles.

12 LUNGES

Step 1

Technique is really important in this exercise.

• Use weights that feel comfortable. Your arms should be extended by your sides, and the weights held so that your palms face inwards.

• Stand with your feet a hip-width apart. If the gym floor is wooden, a handy tip is to position your feet so that there are at least three floorboards between them (unless the floorboards are very wide).

12 LUNGES

Step 2

Bend both knees simultaneously so that your left knee does not overshoot the ankle. Your left knee should now point toward the floor. Your shin should be parallel to the floor, and your left heel lifted.

Stop.

12 LUNGES

Step 3

• Breathe out as you push up from the right leg to the starting position in one movement.

• Take a step forward with your left leg, and repeat the exercise.

• Do 25 repetitions (or until fatigued) on each leg.

12 LUNGES

DON'T!

Don't - Stand with your feet too wide apart.
Don't - Stand with your feet together.
Don't - Allow your top leg to touch the floor.
Don't - Allow your body weight to come forward – your shoulder must remain aligned with your hips.
Don't - Allow your back to become rounded.

RESISTANCE TRAINING

UPPER BODY HOME WORKOUT

You'll need a Swiss ball (stability ball) for your home workout. Always use a high-quality anti-burst ball for safety (if punctured, it deflates slowly). Clear away anything in the room you would not want to fall towards.

Exercising correctly on a Swiss ball is an art in itself and one that should not be taken lightly. I strongly suggest that you attempt challenges one and two before you attempt the resistance exercises on the ball. When you feel comfortable with your stability and balance, go through all the exercises using imaginary dumbbells. You may be very experienced at exercise and be familiar with resistance training, but that's not a worthy preparation for stability work. Be complacent with the ball at your peril, see next page for the correct technique.

The correct seated position for the Swiss ball

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Stand in front of the Swiss ball, with your feet positioned a hip-width apart. With your head upright, lower yourself until you are sitting on the Swiss ball. Your feet, which should be facing forward, should still be positioned a hip-width apart. Walk yourself forward off the ball until you feel that you are about to fall off – and then walk back 2 in (5 cm). Correct your feet so that they are a hip-width apart. Your heels should be directly below your knees. As you look down, your knees should also be a hip-width apart. Now let's check out the rest of the body. Make sure that your stomach and belly button are tightly sucked in so that you have a slight tension in your midriff. Correct your spine. Do not arch – imagine that you have a thread drawing you up towards the ceiling. Check your feet again (they tend to wander off on their own!). Keep your chin up and look forward. You are now sitting in the perfect position in which to perform exercises 5, 6 and 7 (see Seated Shoulder Press, Seated Lateral Raise, Seated Bicep Curl).

The correct recline (bridge) position for the Swiss ball

part one

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Stand with your back to the ball, with your feet a hip-width apart. Now sit on the ball with your head upright and your back straight. Walk slowly forwards until your lower back, then middle back and shoulder blades make contact with the ball. From this position, bring your feet slightly back so that your heels are directly below your knees. Keep your knees and feet a hip-width apart. Move forward slightly so that your head and neck make contact with the ball. Then raise your pelvis and hips, clench your buttocks and tighten your stomach. This is the bridge position.

1) Check again that your heels are directly beneath your knees. In this position, imagine that you have weights in your hands and perform the movements as described with dumbbells, but without dumbbells, until you feel comfortable and not tired. When you can perform each movement ... To read more you'll need to buy the book, but for now you can keep reading this free sample.

The correct recline (bridge) position for the Swiss ball

part two

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2) When your lower back is in contact with the ball, put the weights down and walk yourself backwards until you are back up on the ball in a seated position. Do this as soon as you feel fatigued – don't risk injuring your body. As you practice, you'll find that you can go longer without the need to sit back on the ball.

1 CORE STABILITY

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• Take up the correct seated position . Let your hands hang loosely by the side of the ball; they should not grip it. Keep your shoulders relaxed and your head held high. You should feel a slight tension in your stomach.

• Attempt to slowly raise either your right or left foot approximately an inch from the ground. Make sure that your back keeps its natural shape and does not hollow, and that you don't release the tension from your stomach.

• The idea is not to wobble or allow your weight to shift from right to left.

• Simply try to lift one foot off the ground while maintaining the correct posture. You should feel a slight tension in your stomach and your thighs will begin to burn. This is core stability at work.

RESISTANCE TRAINING

STOMACH ROUTINE

These exercises will help guys achieve a six-pack and girls attain the perfect flat stomach. The ab-flow routine must be performed in the following sequence. Do each exercise 25 times, but if this becomes too easy you'll need to increase the repetitions. When you can do 100 repetitions of each exercise in the routine, come and train me!

22 PRAYERS

Strengthens the stomach muscles. Appropriately named as it's the final AB exercise and by this stage you are probably praying for it to finish.

WHAT AM I DOING?
The Bodydoctor says:
Knackering yourself. Burning off the last remains of resistance from the adipose army. Exhausting the muscle fibres from the previous exercises.

22 PRAYERS

Step 1

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• Lay on your back.

• Bend your knees, keeping your feet slightly apart.

• Stretch arms above head, with both hands in the prayer position.

• Pull in your stomach.

• Bring down your hands between your legs, pulling your body up off your shoulder blades. Your hands should reach out in a stretch position. This is your starting position.

22 PRAYERS

Step 2

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• Breathe out. As you crunch forwards, your hands are pushed forward (still in prayer position) between your legs.

• Breathe in as you move slowly back to the starting position.

• The trajectory of your hands should remain low.

• Do 25 repetitions (or until fatigued).

22 PRAYERS

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DON'T!

Don't - start with soft elbows and then stretch out with your hands, using them to propel your body forwards.

PART THREE

Nutrition with Bodydoctor Fitness

The Bodydoctor says: diets do not work. If they did, there would be one called 'The Diet', which everyone would follow, and everyone would be fit and healthy.

What to eat – and when to eat it!

We used to eat according to survival. We evolved to run after food, or escape from predators: we were the hunters or the hunted. This was exercise in its most instinctive form. We fed at naturally correct times; office lunch breaks, television schedules or trendy restaurant opening hours didn't govern our eating patterns. That's why this part of the book shows you how to eat the right foods but, just as importantly, when to eat them! (See the Golden Rules for your diet). This section gives an overview of my philosophy about nutrition, and the science behind my programme. But if you just want to get to the guts of it and choose the right foods to help you achieve your goals, skip to The Bodydoctor Nutrition Plan.

Every client has different priorities. At Bodydoctor Fitness there are new mothers who want to get back into shape after having a baby, stressed businessmen carrying too much weight and individuals recovering from serious cardiovascular problems. Some have specific health goals. Yet they each have one thing in common: a desire to improve their fitness, health and vitality, despite the barrage of confusion brought on by those shelves of nutrition books, videos and weight-loss programmes.

Some are gimmick diets, some are contradictory and some are not at all good for you. Fad diets don't work, no matter how tempting their claims may seem. Yes, you may lose weight initially, but these diets often have detrimental effects on your health, and are just not sustainable.

At Bodydoctor Fitness, we don't claim to offer a 'magic bullet' solution. We simply promote a long-term healthy eating plan, which will benefit you whatever your state of health. The programme is based on solid scientific research and the basic principle that we should eat the foods for which the body originally evolved to thrive on. Think about it.

You might not like what you're about to read. You might not agree with it, and it might fly in the face of everything that you've been told. But it's a fact: people who are seriously ill due to obesity are probably ill because for years they've been using their teeth as grave diggers. The food that they eat is populated with chemicals, hormones and pesticides.

YOU DID NOT COME FROM A CHEMICAL LAB. YOU DID NOT EVOLVE TO CONSUME CHEMICALS. ARE YOUR TEETH FOOD PROCESSORS OR GRAVE DIGGERS? IT'S MAKE-YOUR-MIND-UP TIME.

Put the right foods into your body, or you'll be in a state of decline from day one. The choice is yours. If you can't be bothered, put this book down now.

As I've said earlier, no one ever got fit and slim, trim and lovely by sitting on their bum on a couch reading about it or watching a video. Your destiny is in your hands: no one determines your shopping list when you go to the supermarket but you. No one determines your energy expenditure but you. If you're not going to do it for yourself, no one will.

Do the right thing. Read on, and do something.

What's wrong with the modern diet?

(Whereever you see a number you can click it and go to the reference.)

Or perhaps, more accurately, what's right with it? We may have reduced our intake of calories and fat over the past 30 years, but the incidence of obesity, heart disease, diabetes and hormonal-related cancers has risen dramatically. One in eight women are now affected by breast cancer. That rate has tripled over the past 30 years, but in 20 years time doctors predict that one in four women may be affected! 1 A 65-year-old male is now 30 per cent more likely to suffer from heart disease than he was 50 years ago 2. Teenagers are showing signs of blocked arteries, which is a contributing factor in heart disease. Children under 10 are being diagnosed with type II diabetes 3. Historically, this form of diabetes, caused primarily by too much sugar in the diet, was rarely seen in youngsters. There is clinical research to support the fact that nutritional status is partly responsible for every single one of these shocking statistics. In short, the modern diet is having a disastrous impact on the health of the nation...

...carry on reading the free sample.

FUEL FOR EXERCISE:
WHAT TO EAT AND WHEN

The Bodydoctor Fitness Programme will intensify as you progress, so your energy levels will be higher but you'll also need more energy resources.To make the most of your training programme, you need to fuel your body correctly at the right times. People get better results when they include a source of complex carbohydrate, such as oats or sweet potato, in the meal before exercising.This provides the glucose that powers your muscles.

If you exercise in the morning, have oats or rye bread with your breakfast. If you prefer to work out later in the day, choose baked sweet potato, brown rice or pulses, for example, for your lunch or evening meal. It is essential to eat some protein, such as a tuna steak or stir-fried chicken, within 11⁄2–13⁄4 hours maximum after exercising. If you can't make a meal, at least have a whey protein shake, such as Whey to Go from Solgar. The protein works to repair and build new muscle fibres...

...carry on reading the free sample.

MENU PLANS

MENU PLANS

DAY

Breakfast

Lunch

Dinner

1

Yoghurt and berry smoothie (see Breakfast Recipes)

Large mixed green salad and a two-egg omelette

Black-eyed bean balti (see Main Meals) Mixed salad Natural live yoghurt or fresh fruit

2

We're not going to give everything away in our free sample. To read more you'll need to buy the book!

3

4

We're not going to give everything away in our free sample. To read more you'll need to buy the book!

5

6

Porridge oats made with rice milk (or alternative) mixed with diced dried fruit (apricots, prunes, bananas, berries, raisins) and a tbsp of flaxseeds

Rice cakes with cottage chesse (try all the different varieties – such as pineapple, chives or prawn) Natural live bio-yoghurt

Stuffed aubergines (see Main Meals)

7

8

We're not going to give everything away in our free sample. To read more you'll need to buy the book!

9

10

We're not going to give everything away in our free sample. To read more you'll need to buy the book!

11

12

We're not going to give everything away in our free sample. To read more you'll need to buy the book!

13

14

We're not going to give everything away in our free sample. To read more you'll need to buy the book!

RECIPES

RECIPES

Black-eyed bean Balti

Serves 4

11 oz (300 g) black-eyed beans
4 bay leaves
3 cardamom pods
3 garlic cloves, crushed
1⁄2 tsp ground turmeric
11⁄2 oz (40 g) fresh root ginger, grated
2 dried red chillies, crushed and de-seeded
3 tbsp olive oil
1 tsp ground cumin
31⁄2 oz (100 g) low-fat natural yoghurt
3 onions, finely chopped
4 tomatoes
3 sprigs of coriander, chopped, to garnish

1. Soak the beans for 12 hours in cold water, then cook them slowly for 1 hour in boiling water, with the bay leaves, cardamom, turmeric and half the crushed garlic, until tender. When cooked, drain and reserve the liquid.
2. In a large, heavy-based saucepan, cook the onions, tomatoes, ginger, chillies and remaining garlic in olive oil for 5 minutes. Add the ground cumin, black-eyed beans, yoghurt and some of the reserved liquid. Cook for another 5 minutes until the sauce thickens. Garnish with fresh, chopped coriander and serve with rice.

Recipe by Susan Clark (Tesco Recipe Collection)

Sweet spicy tomato gaspacho

Serves 4

40 oz (1.1 kg) vine ripe plum tomatoes
1 oz (25 g) Spanish onions
13⁄4 oz (50 g) cucumber
2 cloves garlic
71⁄2 oz (215 g) red peppers
Salt and cayenne pepper
1 tsp white wine vinegar
Thyme (to season)

For the basil, avocado and mint ice cubes:
1⁄4 pt (150 ml) vegetable stock
8 fresh basil leaves
2 sprigs of mint
3⁄4 avocado
2 drops lemon juice
2 drops Tabasco sauce
1 drop Worcester Sauce

1. Cut the tomatoes in half lengthways and season with garlic, thyme, salt and white pepper. Place the tomatoes on a tray and dry in a low oven at 80ºC until they are moist (not
thoroughly dried out).
2. Once dried, remove the thyme and garlic. Peel the onions and garlic and deseed the peppers. Chop to about 2 cm and dice along with the tomatoes, then place in a bowl with the cucumber, cayenne pepper and white wine vinegar and marinade for 12 hours. Blitz and pass. Season as required before placing in the fridge to cool completely before serving.
3. Meanwhile, prepare the basil, avocado and mint ice cubes. Bring the vegetable stock to
simmer and infuse with basil and mint. Allow to cool. Peel and dice the avocado and roll the diced avocado around in the lemon juice. Once the stock liquid is cooled, pass through a fine sieve. Blitz the avocado and add the stock to it, adding Tabasco and Worcester sauce. Freeze the liquid in little ice-cube containers
4. Serve the gaspacho in a cold glass with the basil, avocado and mint ice cubes.

Recipe by Jean-Christophe Novelli

Finally...

The training techniques I use are in complete contrast to the same old sequences that have been churned out time and again over the past 60 years.You have probably tried many other methods to no avail. My programme is very simple and I've always found that simplicity usually equates to beauty and efficiency. Just follow it to the letter and see the results for yourself. Everything you need to know has been included, anything that is useless to you has been left out.

All you need to do is DO IT.

If you suffer from weight-related problems you probably think that you have a mountain to climb.The reality is that you only have a slope to negotiate. Anything is difficult if you do not know how to do it properly.You now have the information.Your results can be as good as you want them to be.

Do it with a good heart.

Look forward and enjoy.

GOOD LUCK!

Bibliography

1. Report of cancer incidence and prevalence projections, East Anglican Cancer Intelligence Unit, University of Cambridge. Macmillan Cancer Relief, June 1977
2. Hodges s et al. Biofactors 9:365–370, 1999
3. New England Journal of Medicine, March 14 2002. 346:802–810 854–855

We have given you the first few pages of our nutrition section. The remaining 60 pages will answer your questions, and contain all of the do's and dont's of healthy eating and cooking at home, work, and on the go.

Restaurant choices, meal plans, recipes, and shopping lists are all available when you buy the book. We hope you do, It will change your life for the better !

Thank you for previewing the sample of the Bodydoctor Fitness and Nutrition book.