Leaner, Fitter, Stronger: Get the Body You Want with our Amazing Meals and Smart Workouts

361 Pages·2017·53.77 MB·English

by  The Exton Twins & Bridger Brothers

CONTENTS
Cover
About the Book
Title Page
Dedication
WELCOME
LDNM – who we are
Lloyd
Max
Tom
James
How to use this book
GETTING STARTED
Measuring your progress
Weight loss
Muscle building
Set your goal
Keywords, acronyms and buzzwords decoded
Success at any size
LEANER
Track your week
‘Good’ vs ‘bad’ foods
Supplements
Flexible dieting
Myth busting
Stocking up
Breakfast
Huevos rancheros
Baked tomato with kale & goat’s cheese
Smoothies
Curried chicken Scotch eggs
Eggs Benedict omelette
Ultimate chocolate proats
Homemade granola pots
3-ingredient pancakes
PB & J French Toast
Honey fruit and oat bars
Lunch
Tuna & white bean salad in little gem cups
Caramelised red onion soup
Curried sweet potato & ginger soup
Superfood wrap
Soy sesame chicken & cucumber salad
Mexican layer bowl
Easy-peasy sushi
Chicken korma soup
Shake-it-jar salad
Roast sweet potato & egg salad
Salmon & quinoa bites
Cheesy cauliflower fritters
Coronation chicken
Roast vegetables & Brazil nut pesto
Dinner
Moroccan pizza
Chilli no-carne
Pumpkin & cauliflower curry
The best vegan burger
Marinated tofu stir-fry
Beef ramen
Pesto salmon parcels
Chicken enchiladas
Spicy lamb meatballs
Satay prawn dippers
Stuffed butternut squash
Quinoa & mushroom ‘risotto’
Beef tagine
The Inside-out burger
Burger with wings & lemon ‘mayo’
Crispy cod with aubergine fries
The Food Grinder Roast with sweet potato dauphinoise
Stuffed rolled steak with sweet potato wedges
Any-fish traybake
Rainbow rice
Snacks & on the go
Hummus 4 ways
Courgette & feta frittata muffins
Protein truffles
PB-cookie-dough bars
Carrot & walnut muffins
The sweet stuff
Banana & chocolate (n)ice cream
Banana bread
Sweet potato brownies
Lemon polenta cake
Pistachio ice cream
Chocolate orange pots
Sticky toffee pudding
Avo-choc truffles
Apple & blackberry crumble
Chocolate coconut cookies
4-ingredient heroes
Easy-peasy chicken pie
Fudge protein brownies
Sweet potato frittata
Leek, blue cheese & bacon
Cream cheese, smoked salmon & spinach
Tomato, mozzarella & pesto
Beetroot, goat’s cheese & rocket
FITTER
Myth busting
High-Intensity Interval Training (HIIT)
Tabata circuits
Gym-free workouts
Buddy training
Gym training
Stretches
STRONGER
Willpower vs perseverance
Marginal gains
Keeping up motivation
Checking in with your goals
Plateaus
Fitting fitness into work and social life
Visualisation
Negative self-talk
Tracking your progress
Acknowledgements
Results
Copyright
About the Book
Ditch the fads, ditch the fat and get lean for life - let Max, Lloyd,
James and Tom show you how.
This book is not a quick fix – it's a new way of life. Leaner, Fitter,
Stronger is about how to make a fit and healthy lifestyle work hard
for you; how to have a career, see your friends, go out, have a
family, drink, eat burgers and get in the best shape of your life (and
stay that way!). With Max, Lloyd, James and Tom as your guides
you’ll never feel tied down by a regime, like you can’t accept a
drinks invitation or like you have to force down that poached
chicken fillet that you’d rather swap for fries.
Featuring:
- Over 60 easy-to-do recipes from PB & J French Toast and cookie
dough protein bars to hearty salads, stir fries and roast chicken
with a twist
- Breakfasts, lunches, dinners, snacks and on-the-go, the sweet stuff
and 4-ingredient heroes
- Workouts for every body: Tabata circuits, home workouts, buddy
training, gym how-to's and stretches Plus advice to keep you
motivated, life hacks for fitting fitness into your life (and not the
other way around!) and a host of myth-busting.
These guys know their stuff; let them be your go-to-experts to
getting leaner, fitter and stronger for good.

We would like to dedicate this book to the entirety of the
#LDNMFamily who have been there since the beginning, and to
those who have joined our journey along the way – offering their
support and encouragement. Your loyalty has been invaluable
and provides the motivation for us to keep making key changes in
the fitness industry; from exclusive and unattainable, to
inclusive, realistic, fun, effective and healthy!