The 21 Day Blast Plan: Lose weight, lose inches, gain strength and reboot your body. Annie Deadman

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HOW TO GET THE MOST OUT OF THIS BOOK

      Here, I’ve laid out a plan of all the chapters in this book so you can see at a glance what’s in store.

      But before we go any further, I just want to say something. No one ever lost fat (and sustained it), increased their energy levels and had a happy body and mind by chewing lettuce and sitting still. Very low-calorie diet plans make us miserable because they leave us thinking incessantly about food. There is NOTHING more destructive to one’s weight-loss plans than being constantly hungry.

      So we’re going to be doing plenty of eating . . . and some exercising. Both of those things. Any successful fat-loss plan involves focus on both the nutrition side of things as well as exercise. It’s actually getting going and making that first move that is the hard part, but we’re in this together, so let’s crack on and let me tell you how this Blast manual is going to help you not only lose fat and inches but also get fitter and stronger – inside as well as out.

      Firstly, this is how the book is structured.

      PART 1: FOOD & OUR BODIES

      The background to Blast fat loss

      ‘How come that woman on Instagram can stuff her face with tacos and soured cream but her thighs are the same size as my arms and I’m sitting here with a crispbread and cottage cheese?’

      Galling, isn’t it?

      In these chapters we grasp the concepts of why and how we put on fat and we look at the part our hormones play and how their groove can upset our groove. We’ll also take a good, close look at the food groups and see how they can both help and hinder our fat-loss efforts.

      It’s four glorious chapters of entertainment but deadly serious facts. Let’s call it preparation.

      PART 2: THE BLAST EATING PLAN & RECIPES

      The food, the rules, the tools

      ‘They devoured the meals with relish and never even noticed I was following a fitness programmme. And my husband lost weight too . . . he wasn’t hungry once! Thank you so much, Annie, this has really changed our lives.’

      V.W., Derby

      This is the nub of the book and the section that equips you for success. It tells you exactly how you’re going to be eating for 21 days, how you will focus less on sugary foods that soothe your emotions and more on the right food to fuel your body, soothe your gut and bring power to your muscles.

      It’s packed with really delicious, inspirational cooking ideas, not just to fuel you through the day but to satisfy your heart and your head too. You don’t have to be a gourmet chef (if only . . .) and you’ll have most ingredients already in your store cupboard. There are full-blown recipes as well as simple meal suggestions, which involve more assembling than creating, for busier days.

      The Blast guidelines adapt perfectly to everyday family eating, so you won’t find yourself confronted by a plate of diet-y food, while the rest of the family tucks in to something different. Yes, there will be changes to make and change means effort, newness, unfamiliarity. But it also means swap around, improve, revamp, convert. That’s all we’re doing.

      The third part of this section is given over to positive strategy advice as well as practical tips on how to gauge your fat-loss progress – seeing your results will become your motivation.

      PART 3: THE WORKOUT SECTION

      Getting fit, firm & strong . . . and maybe a bit sweaty

      ‘What a fantastic plan. I loved (and hated) the workouts. By week 3, I was getting an endorphin rush after the exercise and finding it a great de-stress after a hard day at work.’

      K.H., London

      I can hear you inwardly groan. It won’t go away. Yes, you could tear the pages out and pretend they weren’t there but you’d be chucking out half the fat-loss equation. These workouts are the vital factor in accelerating and sustaining your results.

      I’ll say that word again . . . sustaining. Not for a week, not for Christmas, not for 21 days. For always.

      Check out the different levels, decide which is yours and then follow those workouts, using the pictures and instructions to help you.

      Towards the end of the section there’s advice for those who want to go above and beyond the Blast call of duty and do extra workouts, plus helpful motivation in maintaining a workout habit after the 21 days are finished.