What can you expect from Joe Wicks’ new book? Meals and workout plans explained

JOE Wicks is back with his super-quick 15-minute recipes that promise to have your mouth watering and your waistline shrinking in no time.

Designed to fuel your body with everything it needs to burn fat and build muscle tone, Joe’s meals won’t have you starving yourself slim – and there is no diet in sight.

These recipes, taken exclusively from Joe’s new book, Lean in 15: The Sustain Plan, are quick, easy, and super healthy.

Joe says: “I can’t stand the thought of being hungry all day long – you can’t live life constantly thinking about the biscuit tin.

“And you don’t have to. “Burning fat is all about feeding your body the right food, at the right time and, most importantly, NOT RUSHING IT.

"Tuck into my chicken carbonara as a reward post-workout and enjoy preparing your healthy lunches ahead of time to stop you sneaking off to the vending machine mid-afternoon.

"I guarantee you won’t go hungry.

“And I won’t hear any excuses – everyone can manage to find 15 minutes to spend in the kitchen, whether you’re a mum, a shift worker or a student.

“Once you start my plan you’ll never look at a low-calorie diet again.”

From comforting curries to scrumptious pies, Joe’s new recipes are the perfect autumn-winter warmers.

And the best news? They’ll help you slim down in time for the party season.

Once you start my plan you’ll never look at a low-calorie diet again

How it works

Your daily meal choices will depend on whether you have completed one of Joe’s workouts that day or are having a rest day.

On workout days you must choose one post-workout, carbohydrate re-fuel meal, two reduced-carbohydrate meals and two snacks.

If you complete a workout in the morning, opt for a high-carb breakfast. If you sweat through exercise after work, choose a high-carb meal for dinner.

On rest days you can choose any three reduced-carb meals and two snacks.

Fitness

It's not just about cooking up delicious meals in the kitchen - when you start The Body Coach plan, Joe will have you sweating your way to a fitter, stronger, slimmer you.

Joe’s super-strength HIIT training plan has helped thousands of men and women lose huge amounts of weight – and keep it off, with just 15 minutes of exercise four to five times a week.

Joe says: “If you’ve never heard of HIIT training, I’m here to give you the lowdown.

“I’m a big fan. It’s hard work but it keeps me lean and makes me feel great afterwards.

“HIIT stands for high-intensity interval training and it involves short bursts of maximum effort followed by a less intense rest or recovery period.

“Most work around a structure like this: 30 seconds of all-out sprinting followed by 30-second rest.

“Repeat this for 15–20 minutes and, bosh – you’ll be fat burning more than ever before.

“Now for the sciencey stuff. HIIT training works because, unlike low-intensity cardio, such as jogging,

HIIT creates an after-burn effect, which has you burning calories hours after you’ve worked out."

Joe says: “Good luck! Remember, workouts will be hard, but it’s just 15 minutes so give it everything you’ve got and you’ll soon see the results.

“Your body will change if you give it good reason to, so attack every session with 100 per cent effort.

"Consistency is key – don’t be disheartened if you don’t see results right away. Think long term with this plan and keep going.”

So what are you waiting for? Get into your Lycra, don your trainers and visit mcb777.site where you can choose from three of Joe’s exclusive HIIT videos.