Ab Shred
This 4 week plan will shift stubborn fat from the waist area with it’s mix of abs focused conditioning exercises AND fat burning cardio. Shift belly flab and build tone with these specialised stomach moves and fun fat burners. Just 10 minutes a day is all it takes. Follow the diet plan included for the best results.
Start with Workout 1 and do it every day for a week. Then move on to Workout 2 and so on.
If you want to super charge your fat loss and build more lean tissue try mixing it up with one of our other plans.
If you’re serious about results you MUST follow the diet plan – no-one can out-train a calorie surplus!
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Swipe left to see more
The Happy Body
Eating Plan
This plan has been created by renowned nutritionist and dietician Amanda Ursell following government guidelines for fat loss. It’s based on calorie counting to make sure that you are in a calorie deficit - in other words you are burning off more energy than you consume. Being in a calorie deficit is the only way you will lose weight. Your calorie deficit varies according to your size and gender but approximately women should eat no more than 1400 calories a day and men 1900 a day to lose weight.
We’ve made it super simple. All our breakfasts are 300 calories, lunches 400 calories and dinners 500 calories. That gives you a basic 1200 calories a day and you can add in up to 2 X 100 calorie snacks (download our handy snack guide below so you are always prepared!)
If you’re planning a night out we’d advise saving some of your snack ‘treats’ like say a glass of wine (or two!) from earlier in the week.
So you are then planning your calories over the whole week.
This then avoids the classic trap of eating in a deficit Monday to Friday but then off-setting any loss at the weekend. The result is that your weight stays the same. So plan ahead and you can still live your life AND lose weight!
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Kcal 500
Roasted Nutty Veg
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Kcal 500
Pasta with Fagioli
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Kcal 500
Butter bean and Aubergine Tray Bake
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Kcal 100
Poached Salmon Salad with Natural Yogurt
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Kcal 500
Smoked Mackerel Fish Cakes with Cucumber Salad
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Kcal 500
Tofu and Aubergine Stir-Fry
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Kcal 500
Quick smoked mackerel pate bagel
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Kcal 500
Tofu and Aubergine Stir-Fry
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Kcal 500
Stir-Fried Tender Stem Broccoli Noodles
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Kcal 500
Quick Smoked Mackerel Pate Bagel
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Kcal 500
Grilled Chicken and Bean Salad with Harissa
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Kcal 500
Tuna and Panzanella Salad
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Kcal 500
Mixed Vegetable Penne
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Kcal 500
Chicken Buffalo Bake with Lentils and Spinach
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Kcal 500
Veggie Fig and Sweet Potato Tagine
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Kcal 400
Seared Steak Salad with Quinoa
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Kcal 500
Rustic Cannellini Bean Italian Supper
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Kcal 400
Roasted Butternut Squash Wrap with Lentil Slaw
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Kcal 400
Spicy Hummus and Pitta
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Kcal 400
Smoked Salmon with Egg Noodles
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Kcal 400
Salmon Parcels with Herb Sauce
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Kcal 400
Salmon Muffin
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Kcal 500
Loaded Sweet Potatoes
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Kcal 400
Lentil and Beetroot Salad
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Kcal 400
Herrings and Baby Potato Salad
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Kcal 400
Chicken Skewers with Chilli Salsa
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Kcal 400
Butterbean and Veggie Soup
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Kcal 500
Pumpkin Seed and Kale Stuffed Peppers
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Kcal 500
Dahl and Poppadum Curry Night
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Kcal 500
Simple Prawn Paella
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Kcal 500
Falafels with Cous Cous
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Kcal 500
Mediterranean Gnocchi
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Kcal 500
Turkey Burgers
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Kcal 400
Sweet Potato Soup
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Kcal 400
Tomato and Mozzarella Pizza
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Kcal 400
Hoisin Chicken (or Tofu) Wrap
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Kcal 400
Veggie Noodles in a Jar
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Kcal 400
Quick Stir Fry Rice
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Kcal 400
Spicy Hummus and Pitta
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Kcal 400
Lentil and Spinach Dahl with Naan
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Kcal 400
Avocado and Quinoa Salad
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Kcal 500
Mushroom and Cashew Butterfly Pasta
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Kcal 500
Florentine Pizza
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Kcal 500
Tofu Skewers
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Kcal 500
Half and Half Burger
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Kcal 500
Chickpea Korma
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Kcal 500
Fresh Spring Rolls with Satay Sauce
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Kcal 400
Sweet Potato Dip with Pitta
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Kcal 400
Smoked Salmon and Cream Cheese Bagel
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Kcal 400
Tuna Mayo and Cucumber Sandwich
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Kcal 400
Speedy Chickpea Dip with Fresh Bread
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Kcal 400
Feta and Pesto Pasta Salad
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Kcal 400
Quick Grilled Omelette
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Kcal 300
Toasted Crumpet and Poached Eggs
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Kcal 300
Quinoa Raspberry and Chocolate Porridge
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Kcal 300
Bircher Style Berry Muesli
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Kcal 300
Tomato and Parmesan Fritatta
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Kcal 300
Mango and Pineapple Smoothie
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Kcal 300
Blueberry Soya Milk Smoothie
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Kcal 300
Mixed Berry Smoothie
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Kcal 300
Green Machine Smoothie
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Kcal 300
Raspberry and Greek Yoghurt Smoothie
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Kcal 300
Oat Strawberry Smoothie
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Kcal 500
Chicken Soup
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Kcal 500
Veggie Burger in a Bun
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Kcal 500
Coconut Curry
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Kcal 500
Gnocchi with Tomato Sauce
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Kcal 500
Lentil and Coconut Soup
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Kcal 500
Gnocchi with Pesto and Spinach
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Kcal 500
Paneer and Chickpea Curry
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Kcal 500
Tomato, Anchovy & Chilli Pasta
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Kcal 400
Baked Potato with Tuna Mayo
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Kcal 400
Butter Bean and Mushroom Ragout
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Kcal 400
Watercress & Spinach Soup with Poached Egg
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Kcal 400
Thai Style Butternut and Coconut Soup
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Kcal 400
Artichoke and Feta Panzanella Salad
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Kcal 400
Mediterranean Style Sardine on Toast
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Kcal 400
Roasted Courgettes with Buffalo Mozzarella & Pesto
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Kcal 400
Hummus, Green Beans & Sun Blushed Tomatoes
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Kcal 300
Breakfast Wrap
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Kcal 300
Fried Eggs on Toast
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Kcal 300
Quorn Bacon Sandwich
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Kcal 300
Traditional Porridge
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Kcal 300
Pineapple and Greek Yoghurt
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Kcal 300
Boiled Eggs
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Kcal 300
Fruit and Fibre
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Kcal 300
Poached Eggs On Toast
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Kcal 500
Veggie sausages with caramelised red onions, beans and lentils
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Kcal 400
Lentil Soup
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Kcal 400
Wholegrain Chickpea Cous Cous with Ratatouille
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Kcal 400
Tofu and Bean Stew
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Kcal 400
Artichoke and Saffron Risotto
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Kcal 300
Traditional Overnight Oats
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Kcal 400
Mushroom, Kimchi and Pineapple Fried Rice
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Kcal 300
Fruit and Nuts
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Kcal 500
Lentil Cottage Pie
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Kcal 400
Vegan Macaroni Cheese
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Kcal 400
Roasted tomatoes with avocado pesto pasta and green vegetables
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Kcal 300
Quick Breakfast Biscuits
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Kcal 500
Coconut Prawn Curry
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Kcal 500
Prawn and Broccoli Stir Fry
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Kcal 500
Tabbouleh with feta and tzatziki
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Kcal 500
BBQ Bean Beef Chilli (makes 2 portions)
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Kcal 400
Salmon Tacos With Cucumber Cream
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Kcal 400
Vegan Caesar Salad
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Kcal 300
Banana Chocolate Pancake
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Kcal 300
Breakfast Super Blend
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Kcal 300
Avocado Start
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Kcal 300
Overnight Blueberry Muesli
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Kcal 300
Banana muesli
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Kcal 500
Salmon nicoise
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Kcal 500
Roast chicken
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Kcal 500
Fish and chips
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Kcal 500
Mushroom risotto
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Kcal 500
Ham, egg and chips
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Kcal 500
Chowder
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Kcal 500
Mexican style baked eggs
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Kcal 500
Feta and quinoa salad supper
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Kcal 500
Tomato omelette
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Kcal 500
Chicken stew
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Kcal 500
Vegetable hot pot
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Kcal 500
Italian pork casserole
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Kcal 500
Cinnamon baked chicken
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Kcal 500
Pizza night
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Kcal 500
Beef burger in a Bun
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Kcal 500
Bean Pasta
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Kcal 500
Poached eggs and chickpeas
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Kcal 500
Beef kebabs
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Kcal 500
Salmon and broccoli salad with hot bread
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Kcal 500
Grilled turkey with sweet potato mash
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Kcal 500
Lemon crab spaghetti
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Kcal 500
Grilled trout with ratatouille
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Kcal 500
Veggie ‘Shepherd’s’ Pie
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Kcal 500
Steak and salad
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Kcal 400
Egg Fried Rice
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Kcal 400
Mini-Cheese and Tomato Pizza
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Kcal 400
Crab and Avocado Toasts
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Kcal 400
Chilli Fried Egg
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Kcal 400
Tuna pasta
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Kcal 400
Chilli Baked Beans
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Kcal 400
Mackerel Pate
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Kcal 400
Veggie soup
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Kcal 400
Chicken and Rice
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Kcal 400
Fish Finger Roll
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Kcal 400
Tomato and Mozzarella Salad
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Kcal 400
Roast Beef Sarni
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Kcal 400
Baked Potato with Salmon Mayo
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Kcal 400
Hummus Wrap
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Kcal 400
Turkey and Cucumber Sandwich
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Kcal 300
Fresh fruit and yoghurt
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Kcal 300
Smoked Salmon Bagel
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Kcal 300
Dried fruit compote
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Kcal 300
Egg and ham muffin
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Kcal 300
Fruit and nut granola bars
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Kcal 300
Toasted Cheese and Tomato Thin
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Kcal 300
Apple Cinnamon French Toast
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Kcal 300
Avocado On Toast
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Kcal 300
Warm fruit wrap
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Kcal 300
Mushroom and Spinach Scramble
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Kcal 300
Oatibix
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