Modern man may be image-conscious, family-oriented and not afraid to shed a tear or two, but how many males want to start the year mainlining cabbage soup or gossiping at a weekly weigh-in?

If you find the idea of channelling your inner warrior more appealing than counting calories, the latest book by James Duigan could be right up your street.

In Clean And Lean Warrior, the Australian personal trainer declares that today’s man is becoming “weaker and less manly”, addicted to a sedentary lifestyle and relying on coffee to get through the day.

“I see the results of this type of lifestyle on the streets and in my gym all the time,” writes Duigan.

“Men walk in for the first time beaten down by modern life, with protruding bellies, rounded shoulders, grey complexions, slim arms and legs and man boobs.”

In contrast, he says, our cavemen ancestors led active, outdoorsy lives, slept and ate well and sported Tarzan-like bodies as a result. “Times may have moved on, but biology hasn’t,” he adds.

As part of his Clean And Lean approach, Duigan urges men and women alike to cut down on caffeine, refined sugar, alcohol and processed foods (or ‘C.R.A.P.’ for short), which he says are the four main toxins that cause the body to cling to fat.

Duigan, whose clients have included Elle MacPherson, Rosie Huntington-Whiteley, Hugh Grant and David Gandy, wants us to eat ‘clean’ foods that are as close as possible to how nature made them and to embrace the ‘good’ fat found in the likes of nuts and oily fish.

Packed with photos of muscle-bound men scaling rocks, boxing and hefting wood in the great outdoors, the book contains tips on achieving a six-pack and working out like a warrior as well as easy recipes for busy people. You don’t even strictly need to be a man to enjoy them!

Here are a couple of Duigan’s recipes to try at home...

HADDOCK, EGGS AND ASPARAGUS ON RYE
(Serves 1)

  • 1 x 200g fillet undyed smoked haddock
  • 2 organic eggs
  • 70g asparagus
  • 2 slices rye bread, toasted if you like
  • Sea salt and freshly ground black pepper

Heat a medium frying pan of water until boiling. Add the haddock fillet, cover with a lid then turn off the heat and leave for 5 minutes.
Poach the eggs in a separate pan in simmering water for about 4 minutes or until the whites are set but the yolks are still soft. Steam the asparagus at the same time.
To serve, divide the haddock between the rye bread slices. Top each with a poached egg and asparagus spears and season to taste.

GRILLED RIB-EYE STEAK WITH SWEET POTATO MASH AND CHILLI BROCCOLI
(Serves 4)

  • 2 small sweet potatoes, peeled and roughly chopped
  • 2tbsp organic Greek yogurt
  • 3tbsp pomegranate seeds
  • Sea salt and freshly ground black pepper
  • 4 x 200g grass-fed rib-eye steaks
  • 35ml sesame oil
  • 1 large broccoli, broken into florets
  • 1 small red chilli, chopped

Place the sweet potato in a medium saucepan and just cover with water. Bring to the boil and cook, uncovered, for about 8 minutes or until very soft. Drain and transfer to a large bowl and mash with the yogurt. Stir in the pomegranate seeds and season to taste.
Meanwhile, heat a grill pan until very hot. Rub the steaks with 2 tablespoons of the sesame oil and season. Cook for about 3 minutes on each side for medium rare. Rest for 5-10 minutes.
Steam the broccoli, then transfer to a bowl. Drizzle with the remaining sesame oil and sprinkle with the chilli.
Serve the steak with the mash and broccoli on the side.