Want to burn fat and gain energy? Follow The Body Coach’s rules for a slimmer, toned bod.
Shape Up The Joe Wicks Way
If you’ve seen Joe Wicks in his #Leanin15 YouTube videos, you’ll know he’s a pocket health rocket fizzing with energy. Joe has made his name with his 90-day Shift, Shape & Sustain plans and has changed the bodies of more than 100,000 clients, including Ellie Goulding and Olly Murs.
Sustain Plan (£16.99, Bluebird Pan Macmillan). Here’s how to unlock the secrets of his famous eating plan for yourself…
The Lean in 15 Low-Down
The days of going hungry and counting cals are over. Joe says nutrition doesn’t have to be complicated and you don’t need to deprive yourself to burn fat. ‘My approach is about making small lifestyle changes that fit into your schedule, rather than following a strict regime.’ So you can enjoy that slice of chocolate cake!
Joe’s Top Five GeT Lean Tips
1 skip the scales
‘Step away from the sad step,’ says Joe. Although you might be tempted to weigh yourself every day, Joe believes it’s demotivating. After all, if you’re exercising regularly, you may be adding heavy muscle. He recommends taking before and after photos instead. Snap yourself every four weeks and you’ll see a big difference.
2 Prepare To Be Prepared
According to Joe, the key to success is to ‘prep like a boss’. Take time to think about your meals, preparing everything in advance, from food shopping through to meal ideas to stay on track.
3 Stay Hydrated
Joe recommends glugging two to four litres a day, depending on your activity levels. It aids digestion and hormone levels.
4 Eat Fats
Healthy fats in olive oil and avocados absorb vital vitamins, while omega-3s (in oily fish) reduce inflammation. Eat these good fats during lowintensity activity, such as watching TV – when your body mostly uses this as an energy source.
5 Think Outside The (Cereal) Box
Joe wants us to rethink our morning meal. Your body needs energy for the day ahead, not a quick fix. You don’t even have to eat typical breakfast foods – Joe loves curry for breakfast. Well, it works for him!
It’s all about balance
Combine healthy eating with exercise. Joe recommends 20-minute HIIT sessions 3-4 times a week.
How Do I EaT The Joe Wicks Way?
There are three plans depending if you want to ‘shift’ fat, ‘shape’ up or ‘sustain’ a healthy weight.
on training day 2 reduced-carb meals, 1 post-workout carb refuel meal and 2 snacks on rest day 3 reduced-carb meals and 2 snacks.
on training day 3 carb-rich meals and 2 snacks. on rest days 3 reduced-carb meals and 2 snacks.
on training days 2 reduced-carb meals and 1 post-workout carb refuel meal and 2 snacks. on rest days 3 reduced-carb meals and 2 snacks.
Chicken kebabs with quinoa salad
Preheat the grill to max. Slice 240g chicken breast into 1cm strips and sprinkle with 2tsp paprika, and a pinch of salt and pepper. Thread chicken on to skewers, place on a baking tray and grill for 10 minutes. Now mix pre-cooked quinoa, 1 jar red peppers (drained and cut into thin strips), ¼ cucumber (de-seeded and sliced), 4 cherry tomatoes (halved), 3 radishes (thinly sliced), small handful mint and rocket leaves, juice ½ lime, and salt and pepper. Check the chicken is cooked through then serve with the quinoa and lime wedges.
Steak with Creamy Cavolo nero & mushrooms
Melt ½tbsp coconut oil in a frying pan over a high heat. Fry 240g sirloin steak (fat trimmed off) for 4 minutes each side (for medium-rare). When cooked, remove and rest. In another frying pan, melt 1 small knob butter over a medium to high heat. Add 50g cavolo nero (leaves only) and stir-fry for 1 minute until wilted. Add 2 trimmed and finely sliced spring onions, 3 finely sliced chestnut mushrooms and salt and pepper. Stir-fry for 2 minutes.
Pour in 3tbsp water. When it has evaporated pour in 60ml double cream and bring to the boil. Crumble in 15g blue cheese, reduce heat and stir until fully combined. Add 1 small handful chopped parsley, then pour over the steak and serve.
POST-WORKOUT CARB REFUEL
Prawns & Potatoes
Chop 1 large potato into cubes and microwave for 4 minutes, rest for 1 minute, then blast for another 3 minutes.
Melt ½tbsp coconut oil in a frying pan. Add ½ diced red onion, 2 cloves garlic, ¼ courgette (chopped into 2cm pieces), and ¼ red pepper (sliced into 1cm strips) and stir-fry for 2 minutes. Add potato and 180g raw peeled prawns to the stir-fry. Turn up the heat and fry. When the prawns are pretty much cooked through, reduce heat, sprinkle in 2tsp smoked paprika and 1tsp turmeric. Pour in 1bsp water add 1 large handful baby spinach, turn off heat and let it wilt. Serve with a poached egg and the juice of 1 lemon.
For more recipes, tips and Joe’s workout plans, check out the lean in 15 books or visit thebodycoach.co.uk