Gemma Atkinson - The Ultimate Body Plan

COPYRIGHT 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 RECIPES ACKNOWLEDGEMENTS ABOUT THE PUBLISHER

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First published by HarperCollins Publishers 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 2018-11-20

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

RECIPES

ACKNOWLEDGEMENTS

ABOUT THE PUBLISHER

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