Famed for his hugely successful 90-day nutrition and exercise programme and #Leanin15 recipes, Instagram heartthrob Joe Wicks has inspired thousands to take up his approach to fitness and nutrition. Most popularly known among his 90,000+ Instagram followers as ‘The Body Coach’, Joe Wicks is famed for keeping things quick, simple and easy, keeping his HITT workouts to 20 minutes and his meals to 15. But where he scrimps on time, he doesn’t on calories or carbs, advocating healthy meals that are generous in size and loaded with fresh, balanced ingredients to keep you healthy and energised. He gives us his top tips for staying fit and healthy:
1 SET A GOAL
Set a realistic goal, commit to it and try new things along the way. Challenge yourself but don’t set yourself up to fall at the first hurdle.
2 TRACK YOUR PROGRESS
Nothing is more fulfilling than seeing your own personal success. That’s why I encourage my clients to share before and after photos
3 PREP LIKE A BOSS
Preparation is everything when it comes to eating well. Block out some time, make a plan, up your tupperware game and make a real effort to prep your meals. Trust me, you won’t regret it.
4 DITCH THE FAD DIETS
Fad diets are usually short term and the bottom line is they just don’t work. Think about your longer term goal and try to make small lifestyle changes little by little. If you eat well to feel full then you can’t go wrong.
5 SMASH A BUILD UP BAGEL
Forget the carb fear. Carbs are the body’s main source of energy for the muscles during intense exercise, so it needs refuelling after you train. Use this meal to enjoy the carbs you love – you’ve earned them. So grab a bagel and get building!
6 GLUG, GLUG, GLUG
Hydration is key when it comes to fat-burning – around 3-5 litres a day should do the trick. Go on, treat yourself to a glass of the good stuff!
7 STEP OFF THE SCALES
Forget the sad step. It’s meaningless and depressing! Scales only measure your overall weight, not body fat. Take a picture and use this as your guide instead. It’ll give you a boost to see changes first-hand!
8 SWEAT IT OUT WITH
A HIIT WORKOUT only takes 20 minutes. You don’t need a gym. You can do it anywhere. You’ll be burning fat for hours afterwards. You’ll feel like an absolute winner.
9 LISTEN TO YOUR BODY
We’re all different! You need to eat in line with your own energy demands. You also don’t want to burn out or injure yourself working out – so be sensible! And if you can’t resist a cinnamon swirl one morning then don’t beat yourself up.
10 GET A PROPER KIP
You’ll never get anywhere if you’re knackered. Commit to the recommended 6-8 hours’ sleep a night, replenish your energy levels and wake up feeling like a winner.
Joe Wicks is an ambassador for the New York Bakery Co. Click here to browse its bagel recipes.