by Bodyism

January 10, 2012
A+ A-

As featured in Fabulous magazine…

Christmas is over and we’re looking a bit porky. But sticking to a New Year’s resolution to shift the flab isn’t easy….

Fear not – we’ve created the speediest, easiest fitness plan in town. Thanks to celebrity trainer James Duigan, this simple eight-minute exercise regime, when combined with our diet plan, will help you lose 7lb in two weeks.

“Anyone can fit eight minutes of exercise in,” says James, who founded Bodyism, a super-gym in west London, and trains Elle Macpherson and Rosie Huntington-Whiteley.

“It’s way better for you to do eight minutes of focused exercise per day than a half-hearted slog on the treadmill. It means your body will lean up in just 14 days.”

You heard the man. Get your trainers on, pronto!

The Exercise

2 + 2 + 2 + 2 = 8. No jokes, gimmicks or tricks, this is your easy exercise formula. Do two minutes per day of each of our simple exercises and send those flab rolls packing.

One-legged plank

Works abs. Loads

  • Lie face down with your forearms touching the floor and your hips and legs on the ground.
  • Raise your hips, keeping your stomach muscles tight. Your head should be in line with your upper back and hips. You’re aiming for a straight line from your head to your ankles.
  • Lift one leg off the floor so that the foot dangles. Keep hips level. Hold for 10 seconds (A).
  • Slowly lower your body to the floor for 10 seconds.
  • Repeat with the other leg (B).
  • Build up the time you hold this for a little more each day. Pros can go for two minutes, mere mortals should aim for 30 seconds to a minute per side.


Push press

Tones legs and upper body

  • Squat down with your thighs parallel to the floor while holding a 2kg weight or a 2 litre bottle of water at chest height (A).
  • Slowly stand up, pushing the weight up over your head (B).
  • Do 20 repetitions.


Dynamic rotation lunge

Burns fat and improves balance

  • Stand with your head up, back straight and shoulders rolled back into their sockets (aka perfect posture). Hold your arms out in front of you, palms together, and keep your feet hip-width apart (A).
  • Alert your core muscles, by sucking in your abs. Imagine you’re pulling your belly button towards your spine.
  • Step forward and bend your front leg keeping the shin straight while your knee hovers over your foot (B).
  • Rotate your hips to the right, then the left, all the time keeping your tummy muscles tight.
  • Finish by pushing up through your front leg to return to standing position.
  • Do 15 reps on each leg.



Tube walk

Sculpts bottoms

  • Put a resistance band around your ankles (A).
  • With feet shoulder-width apart, carefully walk sideways, crab-like, for 20 steps, keeping the tension in the band and making sure your upper body as still as possible (B).
  • Place the band above your knees, then squat down and walk for 20 more steps.


The food commandments

Stick to these, and you’ll notice a difference within a few days. Honest.

1. Ditch the junk. We mean caffeine (milky coffees especially), refined foods (like white bread), alcohol (at least you’ll lose the hangovers, too!) and processed food (burgers, etc).

2. Add as much fibre to your diet as you can. It’s great for cleansing the system, detoxing your body and helping with digestion. Get your fibre fix with broccoli and oats. Or try a supplement like BodyBrilliance (£60, Bodyism.com) for extra fibre goodness.

3. Try to eat when you’re feeling calm as this will aid digestion.

4. Eat lots of green leafy veg. As well as being low in calories, it’s great for getting rid of nasty acids that inflame joints and organs.

5. Eat a protein-packed breakfast every day. Scrambled eggs and spinach is a great start to the day – it’ll rev up your metabolism, help to build lean muscle and fill you up.

6. Don’t deny yourself – feed your hungry body with good food.

7. Take a fish oil capsule daily. Omega 3 helps metabolise fat, while boosting hair, skin and nails.

8. Drink lots of water. Staying hydrated will flush out toxins

9. Limit sugar. Cutting back on the sweet stuff is the fastest way to burn fat and lose weight. Also try to stay away from sweeteners (that includes diet fizzy drinks) – they’re full of nasties.

10. Sit down when you eat. Chomping on the hop means your body isn’t geared up to digest food properly, so won’t get all the nutrients from your meal. You’ll feel fuller if you pay attention to what you’re tucking into.

Read the full article here >

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An evening with James Duigan

Meet the Team
  • James_2


      Creator: James Duigan    James has been transforming bodies and changing lives link

  • Christiane


    Director of BodyFood & Bodyism Global: Christiane is Clean & Lean’s cover girl, link

  • Nathalie_Schyllert_2


    Director of Operations & Bodywear: Nathalie’s career in health and fitness began in link

  • Mike


    Gym Manager – London: Michael joined the Bodyism team in 2011 as an link

  • Tegan_Headshot


    Director of Communications: Tegan’s passion for health and fitness began ten years ago link

  • Jamie_headshot


    Director of Bodyism Global: Since moving from Australia, Jamie has become a core link

  • james-burke


    Performance Specialist James has always enjoyed an active lifestyle. Whilst growing up, James link

  • Shona


    Performance & Yoga Specialist: Shona is known for her attention to detail and passionate enthusiasm link

  • una-yoga-bodyism


    Yoga Specialist: Una began practicing Yoga while studying psychology at University, where she link

  • wenche_headshot


    Yoga Specialist: Wenche was born in Norway, has lived and worked in California, link

  • danai_HEADSHOT


    Dynamic Yoga, Pre & Post Natal Yoga Danai teaches a physically as well as intellectually link

  • anna-karides


    Yoga and Acro Yoga Anna discovered Yoga at the age of fifteen, following link