Banish those bingo wings! Fitness guru James Duigan helps you get 武器 worthy of Michelle Obama in FEMAIL ビデオ 排除的

• Australian personal trainer to celebrities has made MailOnline ビデオ series
  
• （弁護士の）依頼人s 含む Rosie Huntingdon-Whiteley, Elle Macpherson, David Gandy

By Martha De Lacey

Published: 10:30 BST, 18 November 2013 | Updated: 12:17 BST, 18 November 2013

His Clean & Lean diet programme has won him fans all over the world, 含むing British supermodel Rosie Huntingdon-Whiteley and fellow models Elle Macpherson and David Gandy.

And Australian fitness guru James Duigan, 創立者 of London supergym Bodyism, is now turning his attention to the nation's bingo wings, in the third 分割払い of a ビデオ series created 排他的に for MailOnline.

Duigan has already 明らかにする／漏らすd how to get a perfectly flat stomach and buns of steel, and now he'll show you how to get 武器 worthy of Michelle Obama using three simple 演習s.

SCROLL DOWN FOR VIDEO

Get 武器 worthy of First Lady Michelle Obama with James Duigan's three simple 演習s

Duigan's three arm-強化するing 演習s can be done anywhere at any time of day and 要求する no 器具／備品.

The Y is a fantastic way to 改善する posture and トン 武器, 簡単に 広範囲にわたる them up and 負かす／撃墜する while in a squat position.

The の近くにd-支配する 押し進める-up from the 膝 is a half 押し進める-up done at a 安定した pace with a straight 支援する.

And the 床に打ち倒す tricep 下落する also helps トン up 脚s, stomach and buttocks.

He advises doing 15 of each every morning, all at a 安定した pace with a straight 支援する.

James Duigan's Clean & Lean 計画（する） is loved by supermodels and anyone who wants to detox and トン up

First 明かすd in a 調書をとる／予約する in 2012 called The Clean & Lean 国会, Duigan's health 計画（する） has now been 改訂するd and updated for e-readers, and can be downloaded の上に Kindles or iPhones and iPads using the Kindle app.

Beloved by supermodels, Victoria's Secret girls and film 星／主役にするs (Lara 石／投石する and Hugh 認める, to 指名する a few) the real 魔法 is that is can work for anyone, from housewives to office 労働者s and everyone in between.

The Y 演習 論証するd in Duigan's 排除的 ビデオ

The の近くにd-支配する 押し進める-up from the 膝 is a half 押し進める-up done at a 安定した pace with a straight 支援する

The 床に打ち倒す tricep 下落する also helps トン up 脚s, stomach and buttocks

The diet has never been advertised, but those who follow it (and who follow Duigan's workouts, which he teaches from his London gym Bodyism, recently 投票（する）d 最高の，を越す gym by Tatler magazine) become enthusiastic to the point of fanaticism, making the Clean & Lean 計画（する） popular through word of mouth alone.

It recommends fresh food, as の近くに to its natural 明言する／公表する as possible. No 精製するd sugar, which Duigan 述べるs as like a '有毒な fat 爆弾' for your waistline.

削減（する） 支援する caffeine to one cup of coffee in the morning. Rely on natural, nutritious foods to give you energy rather than a roller coaster of unnatural highs 供給するd by sugar and caffeine that invariably end in a 衝突，墜落 that will have you reaching for the next 興奮剤, whether that be coffee, carbs, 甘いs or ワイン.

And yes, 溝へはまらせる／不時着する the booze.

British model Rosie Huntington-Whiteley is a 信頼できる 支持者 of James Duigan's Clean & Lean diet 計画（する）

Model Rosie Huntington-Whiteley met James several years ago and is such a fan that she penned the introduction to his 調書をとる／予約する Clean & Lean: Flat Tummy 急速な／放蕩な.

Rosie said: 'James knows 正確に／まさに how I want my 団体／死体 to look: lean, taut and strong, yet soft, curvy and feminine.

'What I've learned through working with James is that by 焦点（を合わせる）ing on creating a healthy 団体／死体 you can really 達成する all of these things, faster than I ever thought possible. Oh, and by the way, nobody can get a stomach as flat as James can!'

Fans: Left, supermodel Rosie Huntington-Whiteley has been に引き続いて the Clean & Lean 計画（する） for some years now, while 権利, British model David Gandy is also a fan

Download The Clean & Lean 国会 on amazon.co.uk for £5.99. Or for U.S. readers at $9.56 on amazon.com

WHAT MAKES FOODS CLEAN?

Clean foods are those that:

• 港／避難所't changed much from their natural 明言する／公表する - an apple in a bowl still resem bles the apple on the tree, 反して a crisp (having been ひどく 過程d) looks nothing like a potato.
• Don't need any 追加するd 人工的な flavour.
• Don't last for months and months; they go off in the fridge or cupboard after a short while.
• 一般に 含む／封じ込める より小数の than five or six 成分s.
• Have no 成分s you can't pronounce or recognise.
• Don't 名簿（に載せる）／表（にあげる） sugar as their main 成分 (or as one of the first three).
• Don't make you feel bloated, gassy or uncomfortably 十分な.
• 満足させる you, so you're not hungry after eating them.

Is SUGAR making you fat? James Duigan believes so...

It's not just the wrong type of food that piles on the 続けざまに猛撃するs. The relentless, low-level 強調する／ストレス of everyday life can also 追加する インチs to your waist.

When we're 脅すd, angry, 緊張した or worried our 団体／死体s become flooded with adrenalin and a 強調する／ストレス hormone called cortisol.

The adrenalin keeps us 警報 and 焦点（を合わせる）d, while the cortisol 準備するs our muscles for a 'fight-or-flight' 返答.

James Duigan says 強調する／ストレス can lead to tummy fat?

It also helps the 団体／死体 to 解放（する） sugar into the bloodstream for instant energy.

It's all part of a defence 機械装置 that 許すs the 団体／死体 to 答える／応じる 適切な when 直面するd with danger.

While this 強調する／ストレス 機械装置 worked 井戸／弁護士席 for us when we were cavemen, modern-day 強調する／ストレス, 原因（となる）d by a relentlessly busy lifestyle, is really bad for you.

It makes you fat, it wears out your 免疫の system and it 増加するs your 危険 of serious illness. This is because many of the 状況／情勢s that 原因（となる） 強調する／ストレス nowadays don't 現在の the sort of physical danger that you need to run away from.

The result is that fat-蓄える／店ing hormones - and the sugar they help to 解放（する） into the bloodstream - float around your system, 結局 ending up as fat on your tummy and around your waist.

They also make you crave more sugar because your 団体／死体 thinks it needs more to keep going.

As 強調する／ストレス levels 沈下する, your adrenalin levels 落ちる, but cortisol (and the resulting 血 sugar) stays in the system much longer.

研究 shows that fat 独房s around the stomach attract cortisol, giving you a 層 of 有毒な fat just below your 復部の muscles that's really hard to 転換, so doing 正規の／正選手 sit-ups is pointless if you always feel 強調する／ストレスd.

And stomach fat is the most dangerous type because it raises your 危険 of heart 病気, high 血 圧力, 糖尿病 and 確かな 癌s.

Constant 強調する／ストレス also shuts 負かす／撃墜する the digestive system because your 団体／死体 redirects 血 from there to your muscles.

So 強調する／ストレス can leave you constipated, bloated and 有毒な. （警官の）巡回区域，受持ち区域ing 強調する／ストレス is the only way to better health and a better 団体／死体.

From The Clean & Lean 国会 by James Duigan

?