Joe Wicks Reveals How To Shape Up Without Paying For A Fancy Gym

JANUARY is in full swing and most of us are thinking about eating more healthily and getting into shape. But before you sign yourself up to the latest fad diet or an expensive gym membership, listen up. Fitness guru and all-round beacon of health Joe Wicks is on hand just for The Sun to convince you that his diet-free, carb-filled recipes and his at-home high-intensity interval training (HIIT) workouts are the key to long-term weight loss.

Here, in the second instalment of our exclusive serialisation of Joe’s new book The Fat-Loss Plan, we bring you more of his fabulous recipes and workouts. Joe, aka The Body Coach, says: “I believe working out from home is the future. “We are getting busier and busier, we don’t have the time or resources to get to the gym.

“If you follow my plan to workout at home, and stick to it, you can truly transform the way you live. “These workouts give you energy and so many positive changes. You’ll be more productive, feel happier, be nicer to people around you and feel more in control. Joe, 31, warns against the perils of calorie-counting, any diets that encourage you to cut out food groups and says he knows what the key is to a happy, healthy body — balance.

He says: “Brands get in touch and offer me silly money to promote their products. But I always have to think, ‘Do my followers really want to see me promote a juice or drink or cleansing tea-tox I don’t think that’s going to be good for them, “So why would I promote it, “I don’t list the calorie content of my recipes. “Counting calories is an old-school, outdated approach to nutrition — and not all calories are equal. “Who wants to have to track, monitor and obsess over hitting a certain daily calorie intake,

Joe says that instead of obsessing over calorie counts, you should eat filling meals to ensure you keep hunger at bay. He explains: “I think to an extent we are all emotional eaters. “When we feel happy and in control we want to eat certain foods and when we feel sad, stressed or angry we choose to eat other stuff to make us feel better. “An emotional binge-eating session often feels like a great idea at the time but you know that not long after you will start to feel down about it.

Joe, who is known for having one of Britain’s most famous six-packs, stays in shape with four or five 20-minute workouts a week — and insists this is all YOU need to keep fit and lean. He says: “It’s a myth that you have to spend hours in the gym every day to get a great figure.

“Working hard for just 20 minutes is more than enough to help you burn fat, feel great and build muscle. JOE’S high-intensity interval training (HIIT) workouts involve you performing each exercise for 30 seconds, then having a 30-second break before moving on to the next. Repeat each of the circuits five times and ALWAYS warm up before exercising. After yesterday’s four exercises, below are four more for you to try. Start in a strong plank position with your core engaged and back straight. Then jump both feet forward toward your hands.

Kick them back out again into the plank and repeat as fast as possible. From a standing position, jump into a wide-leg squat, keeping back straight and chest up. Jump up and into a forward lunge position, one leg forward with the back knee bent towards the floor. Then jump back into a squat position.

Be sure to keep your abs engaged to prevent your back from dipping and arching. Avoid sticking your bum in the air. When you have achieved this flat back, one at a time, drive your knees toward your chest as fast as you can. Place your feet a comfortable distance apart and lower yourself as if you’re about to sit into a chair. Rather than standing up fully, just pulse up and down, staying low to keep the tension in your quads in your thighs. Always consult a doctor before undertaking a new exercise regime.



METHOD: Place the self-raising flour in a mixing bowl with the cinnamon, golden caster sugar, baking powder and protein powder. Stir to mix well. In a bowl, whisk the egg and gradually stir in the buttermilk. Add to the dry ingredients, whisking to combine evenly to make a smooth batter (add a little extra buttermilk if the batter is too thick).

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