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Holly Hagan's Body Bible: A Complete Diet and Exercise Guide for Every Meal and Every Day

Holly Hagan's Body Bible: A 12-Week Guide to Transform Your Body

If you're looking for a way to lose weight, tone up, and feel great, you might want to check out Holly Hagan's Body Bible. This is a 12-week guide that gives you a complete diet and exercise plan for every meal and every day. It's based on the personal experience of Holly Hagan, a reality TV star who went from overweight and unhappy to fit and confident. In this article, we'll tell you everything you need to know about Holly Hagan's Body Bible, including what it is, how it works, and what you can expect from it.

Holly Hagan Body Bible Pdf Download

The Diet Plan: How to Eat Like Holly Hagan

The diet plan of Holly Hagan's Body Bible is simple but effective. It follows these basic principles:

  • Low carb: You'll limit your intake of starchy and sugary foods like bread, pasta, rice, potatoes, cakes, cookies, etc. These foods can spike your blood sugar levels and make you store fat.

  • High protein: You'll eat plenty of lean meats, fish, eggs, dairy products, nuts, seeds, etc. These foods can help you build muscle, burn fat, and keep you full.

  • Moderate fat: You'll include some healthy fats like olive oil, avocado, coconut oil, etc. These fats can support your hormone balance, brain function, and skin health.

  • Plenty of water: You'll drink at least 2 liters of water per day. Water can help you flush out toxins, hydrate your cells, and suppress your appetite.

The benefits of following this diet plan are numerous. You can expect to:

  • Burn fat: By reducing your carbs and increasing your protein, you'll force your body to use fat as its main source of energy.

  • Boost metabolism: By eating more protein and less calories, you'll increase your metabolic rate and burn more calories even at rest.

  • Curb hunger: By eating more protein and fat, you'll feel more satisfied and less likely to snack or overeat.

  • Improve health: By avoiding processed and refined foods, you'll lower your risk of inflammation, diabetes, heart disease, and other chronic conditions.

To give you an idea of what to eat on this diet plan, here's a sample menu for one day:




Scrambled eggs with spinach and cheese


Chicken salad with lettuce, tomatoes, cucumbers, and dressing


Salmon with broccoli and cauliflower


Greek yogurt with berries, almonds, and honey

The Exercise Plan: How to Train Like Holly Hagan

The exercise plan of Holly Hagan's Body Bible is also simple but effective. It follows these basic principles:

  • HIIT: You'll do high-intensity interval training, which involves alternating between short bursts of intense activity and longer periods of rest. This can help you burn more calories and fat in less time.

  • Resistance: You'll do resistance training, which involves using weights, bands, or your own body weight to challenge your muscles. This can help you tone up, build strength, and boost your metabolism.

  • Cardio: You'll do cardio training, which involves doing any activity that raises your heart rate and makes you breathe harder. This can help you improve your endurance, heart health, and mood.

The benefits of following this exercise plan are also numerous. You can expect to:

  • Tone up: By doing HIIT and resistance training, you'll shape and define your muscles and get rid of any flabby areas.

  • Build muscle: By doing resistance training, you'll increase your muscle mass and density, which can make you look leaner and stronger.

  • Increase endurance: By doing cardio training, you'll enhance your aerobic capacity and stamina, which can make you perform better in any physical activity.

  • Enhance mood: By doing any exercise, you'll release endorphins and serotonin, which can make you feel happier and more relaxed.

To give you an idea of what to do on this exercise plan, here's a sample workout for one day:




Warm-up: Jogging or skipping

5 minutes


Main session: HIIT circuit (do each exercise for 30 seconds and rest for 15 seconds between exercises; repeat the circuit 3 times)



- Burpees30 seconds15 seconds- Squats30 seconds15 seconds- Push-ups30 seconds15 seconds- Lunges30 seconds15 seconds- Mountain climbers30 seconds15 seconds- Plank jacks - Plank jacks 30 seconds 15 seconds --- --- Cool-down: Stretching 5 minutes N/A The Results: How to Achieve Your Goals Like Holly Hagan

The results of following Holly Hagan's Body Bible are impressive. You can see for yourself how Holly Hagan transformed her body and life with her plan. She lost over three stone (42 pounds) in 12 weeks, going from a size 16 to a size 8. She also gained confidence, happiness, and self-esteem. She says:

"I'm so proud of how far I've come. I've completely changed my lifestyle and I feel amazing. I've never been happier or more confident in myself. I want to share my secrets with everyone who wants to make a change."

But Holly But Holly Hagan is not the only one who has seen amazing results with her Body Bible. Many people have followed her plan and shared their testimonials online. Here are some examples of what they have achieved:




Weight Loss

Laura Dryburgh

11 stone 4 pounds

9 stone 2 pounds

2 stone 2 pounds

Danielle Fox

10 stone 8 pounds

8 stone 10 pounds

1 stone 12 pounds

Sophia Mckenzie

12 stone 6 pounds

9 stone 8 pounds

2 stone 12 pounds

Grace Smith

13 stone 5 pounds

10 stone 3 pounds

3 stone 2 pounds

Peter King

15 stone 7 pounds

12 stone 4 pounds

3 stone 3 pounds

As you can see, these people have lost a lot of weight and improved their health and confidence with Holly Hagan's Body Bible. They have also shared their tips and tricks on how to stay motivated, track their progress, and overcome challenges. Here are some of their advice:

  • Laura: "I found it helpful to take pictures of myself every week to see the changes in my body. I also rewarded myself with a new outfit or a spa day every time I reached a milestone."

  • Danielle: "I used a fitness app to log my calories and exercise. It helped me stay on track and see how much I was burning and eating. I also joined a Facebook group with other people who were following Holly's plan. We supported each other and shared our experiences."

  • Sophia: "I made sure to plan my meals ahead and prepare them in advance. That way, I avoided temptation and saved time and money. I also drank a lot of water and green tea to keep me hydrated and boost my metabolism."

  • Grace: "I mixed up my workouts and tried different exercises to keep it fun and challenging. I also listened to upbeat music and podcasts to keep me entertained and motivated. I also had a cheat meal once a week to treat myself and prevent cravings."

  • Peter: "I got a workout buddy to join me on Holly's plan. We motivated each other and pushed each other to work harder. We also competed with each other and set goals and rewards. It made it more enjoyable and effective."

The Conclusion: How to Maintain Your Results and Enjoy Your New Lifestyle

If you follow Holly Hagan's Body Bible for 12 weeks, you will surely see amazing results like Holly and many others have. But what happens after the 12 weeks are over? How do you maintain your results and enjoy your new lifestyle?

The answer is simple: you don't stop. You don't go back to your old habits of eating junk food and being lazy. You don't undo all the hard work you've done. You don't let yourself down.

You keep going. You keep eating healthy and exercising regularly. You keep challenging yourself and improving yourself. You keep loving yourself and being proud of yourself.

You don't have to follow Holly's plan exactly as it is forever. You can make some adjustments and variations according to your preferences and needs. You can have some flexibility and moderation in your diet and exercise. You can have some fun and indulgence in your life.

But you don't lose sight of your goals and values. You don't compromise your health and happiness. You don't settle for less than you deserve.

You've come this far, you can go even further. You've changed your body, you can change your life.

FAQs: How to Get Started with Holly Hagan's Body Bible

If you're ready to get started with Holly Hagan's Body Bible, you might have some questions about it. Here are some of the most common ones and their answers:

  • Where can I buy Holly Hagan's Body Bible? You can buy Holly Hagan's Body Bible online from various platforms, such as Amazon, Google Play, and Apple Books. You can also find it in some bookstores and libraries.

  • How long does it take to see results with Holly Hagan's Body Bible? It depends on your starting point, your goals, and your commitment. But generally, you can expect to see some results within the first few weeks, and significant results within the 12 weeks.

  • Can I follow Holly Hagan's Body Bible if I have dietary restrictions or allergies? Yes, you can. Holly Hagan's Body Bible is not a strict or rigid diet. It gives you the power to select foods you like and avoid foods you don't. You can also substitute or modify any ingredients or recipes according to your needs.

  • Can I follow Holly Hagan's Body Bible if I have a busy schedule or limited budget? Yes, you can. Holly Hagan's Body Bible is not a time-consuming or expensive plan. It gives you the flexibility to fit it into your lifestyle and circumstances. You can also choose to do the workouts at home or at the gym, and use whatever equipment you have or can afford.

  • Can I follow Holly Hagan's Body Bible if I'm pregnant or breastfeeding? No, you can't. Holly Hagan's Body Bible is not suitable for pregnant or breastfeeding women. It may not provide enough calories or nutrients for you and your baby. You should consult your doctor before starting any diet or exercise plan during this period.



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