With 96% of UK women admitting they are unhappy with their bikini body[1] the Dukan Diet and celebrity fitness expert Nicki Waterman have joined forces to help you fight the flab and feel fab this Summer.

Said Nicki Waterman, “What you eat is only one part of the weight-loss equation. Diet alone may help you drop pounds, but you’ll have trouble keeping them off if you don’t exercise. And that’s not to mention the added benefits you’ll miss out on, from improved mood, to better sleep, to disease prevention. The exercise has to be there!”

“It’s understandable that people want to look good on the beach, but it’s more important to be healthy and do this safely” said Dukan Diet creator Dr Pierre Dukan. “Thousands of UK women are still resorting to crash dieting and unhealthy methods because they are so unhappy with the way they look. Crash diets may help you may lose weight in the short term, but you will inevitably regain that weight in the long-term. My diet is the only plan which devotes 50% of the plan to stabilising your weight, for the rest of your life.”

In as little as 8 weeks you can lose up to 1 stone[1] and tone up those wobbly bits with this exclusive diet and fitness advice:

THE DIET PART

The Dukan Diet; a high-protein, low-carb and low-fat weight loss plan, has a huge worldwide following, with numerous celebrities reportedly fans too. No calorie counting, it’s based on protein rich food and veggies you can eat as much as you want of, to give quick results and long-lasting weight-loss.

The Dukan Diet is a 4-phase plan; two phases to lose weight and two phases to ensure you keep the weight off forever.

Phase 1: A brief ATTACK phase with immediate results – lasting between two and seven days, depending upon how much weight you have to lose, during this stage you can eat as many of the 72 protein-rich ‘approved’ foods as you want in any combination. Approved ATTACK ingredients include fresh fish, shellfish, poultry, lean meats, low-fat dairy products and eggs.  Expect to see quick results during this phase.

Phase 2: As you enter the CRUISE phase now add vegetables. CRUISE continues uninterrupted until your true weight is reached. Dieters alternate pure protein days with protein and vegetable days with anaverage weight loss of 2lbs per week. On average 5 weeks is spent on the Cruise Phase if you have one stone to lose.

Phase 3: Once you have reached your target weight the Dukan Diet differs from any other diet as it ‘weans’ you back into eating a balanced diet, ensuring all your hard work doesn’t go to waste. A CONSOLIDATION phase lasting five days for every pound lost is implemented and reintroducesfruit, wholegrains, fats and finally starchy foods to your diet. This phase is designed to reintroduce dieters to the ‘pleasure’ of food whilst prevent the rebound effect that occurs after any rapid form of weight loss. In an 8-week plan and with one stone to lose, you would bethree weeks into your Consolidation phase by the time you go on holiday, enabling you to enjoy a varied diet.

Phase 4:The final stage – STABILISATION – is less of a diet and more of a set of guidelines to live by to counter-act any mild weight gain:

·       Eat 3 tablespoons of oat bran per day

·       Regular exercise (min 20 mins walk per day)

·       Have a Pure Protein Attack day once a week.

To get started – calculate your True Weight on the dukandiet.co.uk’s free online calculator or pick up the Dukan Diet Book (Hodder; £12.99). Additionally, the following code will give you a 15% discount off all products in the online shop for twenty days fromtoday (4^th July 2013): FITFLAB15

THE DUKAN DIET EXERCISE PLAN BY NICKI WATERMAN

Depending on your level of fitness aim for a minimum of 30mins exercise every day. This can be walking, cleaning the house or dancing to the radio – as long as you’re active.

The following exercises and tips are guaranteed to target those troublesome spots and get your body bikini-ready:

1.)Add Some Pounds

Adding resistance training to your routine will give you a toned – not bulky – look and increase metabolism.

 WALKING LUNGE

Tones your legs, bottom and thighs.

SETS: 3

REPS: 20

HOW OFTEN: Every other day.

Take a big step forward and bond both your knees to 90-degrees, keeping your body upright and feet pointing forward. Push off your back foot and brig it in front of you to go into the next lunge. Walk forward with each lunge

2.)Squeeze In A Fast Workout

If you’re short on time, simply do press-ups for a quick, calorie-burning upper- body workout.

 PRESS-UPS:

Tones your arms, chest, shoulders and deep core muscles.

SETS: 1

REPS: As many as you can do.

HOW OFTEN: Every other day.

Lie with your hands beneath your shoulders and your body in a straight line from head to heels. Brace your stomach muscles and bend your elbows, keeping them close to your body. Lower as far as you can before pushing back up.

3.)Make Achievable Goals

Making lofty resolutions like deciding to lose 30 pounds in two months is setting yourself up for failure. Instead, make smaller goals you can tackle individually and incorporate into your lifestyle. Try adding a new fitness class to your exercise routine, taking a lunchtime walk instead of eating at your desk or do some simple Step-ups whenever you can.

 STEP UPS

Tones your legs, bottom and thighs and gets your heart pumping

SETS: 3

REPS: 15 each side.

HOW OFTEN: Every day.

Stand in front of stairs, box or a chair at about knee height. Place one foot flat on the stair, box or chair without letting your trailing leg touch down. Return to the start and do all your reps on one leg before repeating on the other.

4.)Plank It Out

The plank is one of the best moves to tone your core. After mastering the basicplank, you can add more advanced moves. Touching your elbow with your knee while in plank is great for the oblique muscles. To get some extra arm toning in, try the up and down plank: start in plank, come up onto your hands while holding the plank position and then return to the plank and repeat.

 PLANK WITH LATERAL TOE TAPS

Tones your core and upper body.

SETS: 3 sets

REPS: 30, alternating sides

HOW OFTEN: Every other day.

Rest your weight on your forearms and keep your body in a straight line from head to heels. Move one foot out to the side with a straight leg; tap the floor andthen return slowly to the start. Alternate sides.

5.)Try Some Big Movements

Don’t be intimidated by certain exercises. If you’re looking for all-in-one moves, push-ups, squats and planks are hard to beat. These powerhouse moves work the core, your legs and raise your heart rate.

WIDE LEG SQUAT

Tones your bottom, thighs and core.

SETS: 3

REPS: 20

HOW OFTEN: Every other day.

Stand with your feet wider than shoulder-width apart, toes turned out. Keeping torso upright and weight on your heels, squat down as far as you can manage, raising your arms fro balance. Hold for a second then push back to the start.

6.)Work Muscles Together

Don’t want to waste any time at the gym? Combine exercises that incorporate both your upper and lower body, and work multiple muscle groups at once. Try this military press as you come up from a squat.

 SQUAT MILITARY PRESS

Tones your shoulders, arms, abs, bottom and legs

SETS: 3

REPS: As many as you can do for one minute.

HOW OFTEN: Every other day.

Stand with feet hip-width apart, holding a weight in each hand (half litre bottle of water or cans of beans will do), arms by sides. Squat down and then stand up quickly, bending elbows to bring dumbbells up in front of shoulders, palms facing forward. Immediately press arms straight overhead.

7.)Target Arm Flab

While genetics decide where your body will store fat (thanks, Mom and Dad), you can spot tone problem areas. To sculpt toned arms, incorporate moves that will work all three of the muscles in your triceps, your biceps and shoulders. Tricepkickbacks, bench dips, overhead presses and head bangers are all great options.

TRICEP DIP

Tones the back of your arms.

SETS: 3

REPS: 15 – 20.

HOW OFTEN: Every other day.

Place your palms on a sturdy bench or chair behind you, fingers pointing forwards. Keep your body upright, bum close to the bench and legs out in front of you. Bend at the elbows keeping them pointing back. Lower slowly and push back up.

8.)Do What You Love

If the idea of traditional exercise makes you shudder, there are other options. Have you always wanted to learn how to do a sun salutation? Try a yoga class. Interested in self-defense? Sign up for boxing lessons. Meet friends for a walk instead of lunch, or bike ride around your town instead of driving. You’re more likely to stick to a fitness routine if you’re enjoying it – and remember, you don’t have to be at the gym for it to count.

 YOGA: THE COBRA

Improves posture.

SETS: 1

REPS: Hold the position for 5 full breaths, then release.

HOW OFTEN: Every day.

Lie on your tummy with your legs spread at hip width and the tops of your feet on the floor. Rest your forehead on the floor and relax your shoulders; bend your elbows and place your forearms on the floor with your palms turned down and positioned near the sides of your head. As you inhale, engage your back muscles, press your forearms against the floor, and raise your chest and head. Look straight ahead. Keepyour forearms and the front of your pelvis on the floor, being mindful of relaxing your shoulders. As you exhale, lower your torso and head slowly back to the floor.

For more information or to create your free personal weight-loss plan please visit www.dukandiet.co.uk

[1]The research for Dukan Diet was carried out online by Opinion Matters between 03 / 05 / 2013 and 07 / 05 / 2013 amongst a panel resulting in 1,715 respondents. All research conducted adheres to the MRS Codes of Conduct (2010) in the UK andICC/ESOMAR World Research Guidelines. Opinion Matters is registered with the Information Commissioner’s Office and is fully compliant with the Data Protection Act (1998).