Fitness guru Joe Wicks is back and ready to whip you into shape this year with his favourite meals and workouts

HE has broken records with three No1 books, has a best-selling DVD, more social media followers than the PM – now The Sun’s favourite fitness guru is back to help you shape up.

With a plan that promises to set you up for a LIFETIME of healthy habits, 31-year-old Joe Wicks is throwing out everything you thought you knew about diets and replacing it with his now-famous mantra — eat more, work out less.

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While at first it sounded too good to be true, Joe has proven his high-intensity exercises and quick, healthy recipes really work.

With more than 117,000 people losing weight on his 90-day Shift, Shape and Sustain plan, and 1.3million cooking his meals, Joe is one of the most successful health and fitness experts of all time.

I love that people get motivated to get fit and healthy in January but I hate it when I see people getting fooled by fad diets that don’t work

Joe WicksBody Coach

Joe, a.k.a. The Body Coach, has teamed up exclusively with The Sun this month to reveal the best workouts from his new fitness DVD, share his favourite fat-burning recipes and give you the start you need to make 2017 the year you Get Lean.

Joe says: “I’m so excited to get Sun readers in shape this year.

“I love that people get motivated to get fit and healthy in January but I hate it when I see people getting fooled by fad diets that don’t work.

"I hate the word diet — what I offer isn’t a diet, it won’t deprive you of anything and won’t make you quit after two weeks and end up putting weight back on.

"My plan works because it is achievable, balanced and will help you lose weight and keep it off. That’s what I would call a winning combination.”

Split into three unique cycles, Shift, Shape and Sustain, the plan is the ultimate lifestyle guide for losing weight.

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And to kick off your new-year weight loss, Joe is here with stage one of his plan — fat-burning.

Follow his exclusive free workouts, cook his recipes and set off down the path to getting the body you’ve always dreamed of.

Joe’s workouts are based on HIIT — High Intensity Interval Training.

He says: “Anyone who tells me they don’t have time to spend 20 minutes jumping around their living room is kidding themselves.

“I know this works, I’ve seen the results.”

Lose lbs — and save £20 too

FOR the first time ever, Joe is offering lucky Sun readers an exclusive discount on his plan.

Visit and enter code BODYCOACH17 for £20 off The Body Coach SSS plan. Offer ends January 9, 2017.

Come back tomorrow for more workouts, recipes and tips from Joe Wicks, The Body Coach.

The meals

JOE is a man who likes food – so he promises you big, delicious meals while STILL getting you in the best shape of your life.

He says: “Everyone thinks you have to restrict your body to small amounts of food – this isn’t the case. You need to know what to eat, when. If you don’t eat enough, your body has no energy to burn fat. My plan teaches you to fuel yourself with all you need – and yes, you can have a burger and still be lean.

You need to know what to eat, when. If you don’t eat enough, your body has no energy to burn fat

“In fact, you’ll probably eat more than ever, but it will be the right stuff at the right time.”

On workout days, you eat one post-workout carb-refuel meal after your HIIT session and two reduced-carb meals. You can also enjoy two snacks. On rest days (no workout), eat three reduced-carb meals and two snacks.

Below are some of Joe’s recipes.

Breakfast: Build-up bagel

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You need: 

1 white/brown bagel

55g deli turkey or sliced chicken breast

30g sliced deli beef

1 boiled egg, sliced

1 tomato, sliced

10g cottage cheese (low-fat) or 1-2 tsp Greek fat-free yoghurt

1 tsp sugar-free barbecue sauce

Method: 

Cut your bagel in half then spread one side of it with the cottage cheese and the other with the barbecue sauce.

Add all the other ingredients in layers, pop on the top, and enjoy.

Lunch: Stuffed pepper

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You need:

4 red/yellow peppers

335g extra-lean turkey mince

1 medium onion, chopped

65g mushrooms, chopped

1 garlic clove, crushed

15ml soy sauce

465g chopped tomatoes

1 tbsp tomato puree

74g grated mozzarella

spray olive oil and water

8g coconut oil

Method: Halve the peppers down the middle, stalk too, without chopping off the tops. Carefully scrape out the seeds/pith. Give the peppers four sprays each with oil before baking for 20 minutes at 200C to soften.

Add the coconut oil and fry the onion and garlic for 2-3 minutes until softened, before adding the mushrooms and frying for a further three minutes. Add the turkey mince, chopped tomatoes and tomato puree along with the soy sauce and mix well.

Once the peppers have been baking for about 20 minutes, and the turkey mix has been simmering for ten minutes, take the peppers out of the oven and fill with the stuffing mix.

Grill the peppers topped with mozzarella for five minutes until the cheese has melted.

TIP: You can make these the night before and heat them up in the microwave.

Dinner: Thai green curry

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You need:

200g chicken breast chopped into cubes

35g Thai green paste

110g spinach

35ml coconut milk

45g red pepper, chopped

45g red onion, chopped

45g mushrooms, chopped

sprinkle of smoked paprika, mixed herbs, garlic powder, salt and pepper

90g fat-free Greek yoghurt

coconut oil

Method: Mix everything, except the yoghurt and spinach, in a bowl.

Ensure the chicken is well covered and cook in a large pan in coconut oil.

Just before the chicken is cooked through, wilt the spinach in the pan. Stir in the yoghurt to form a creamy sauce and, once warmed through, serve.

You can freeze these into portions raw, minus the yoghurt and spinach.

Serve with boiled or steamed greens.

My favourite choices are spinach, kale, asparagus or broccoli.

And the snacks...

HANDFUL OF NUTS

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23g of almonds, macadamias, cashews and walnuts, eaten raw.

APPLE WITH PEANUT BUTTER DIP

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Joe says: “It’s great to fit some fruit into your day, but not too much. To keep my sweet cravings sorted, I love dipping slices of apple into peanut butter. It’s healthy and full of protein for post-workout recovery.”

PROTEIN BROWNIES

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Joe says: “If you need a treat to stop you reaching for the cookie jar, these protein brownies are a great snack for a workout day.”

You need:

75g oats

150g dates

50g dried blueberries

25g walnuts

25g almonds

75g whey protein

30g coconut oil

2 tbsp cocoa powder

75g crunchy peanut butter

3 squares of melted 90 per cent cocoa chocolate

Method: Put everything except the peanut butter and chocolate into a blender and mix thoroughly. Remove and place on a flat surface covered with baking paper. Flatten it using a rolling pin until it is about 1in thick. Spread the peanut butter in a thin layer on top.

Heat the chocolate pieces in a bowl for around 30 seconds in the microwave, or until melted.

Using a spoon to drizzle, decorate the top of the brownie with a pattern of your choice.

Leave them to cool before chopping into slices 1in wide and 6in long.

The workouts

GET ready to kick-start your new lean body – as today and tomorrow in The Sun, Joe Wicks reveals his favourite HIIT workouts.

Detailed below is stage one of his plan: The Fat Burner.

Joe’s 20-minute HIIT sessions are all high-intensity interval training. Different to low-intensity, cardio workouts such as jogging, they push your body harder, for less time.

They elevate your heart rate to its maximum so the body’s metabolic rate is also elevated, meaning you burn more calories, both during the workout and for hours afterwards.

You’ll work hard for 30 seconds, but then have a 30-second rest, and your body will burn fat like you wouldn’t believe

Joe says: “You’ll work hard for 30 seconds, but then have a 30-second rest, and your body will burn fat like you wouldn’t believe.

“Work out five times a week, repeating the exercises three or more times.

“Whether you do the exercises first thing in the morning, on a lunch break or when you get home from work, it doesn’t matter, just get them done and you’ll never want to spend an hour on a treadmill again.”

Stage 1: The fat burner

SIDE PLANK PULSES

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Start on your side with your feet together and one forearm directly below your shoulder, the other up in the air.

Now slowly lift your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop for a second before dropping down and repeating the move.

V-SITS

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Sit on the floor and place your feet slightly off the ground, legs bent at the knee.

Place your hands on to the ground behind you then extend your legs straight in front of you.

Feeling a squeeze through the abs, draw them in. Move to the other side of your partner’s legs.

Repeat at least three times.

SIT-UPS WITH HIGH-FIVE

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Start lying down with your knees bent and feet flat on the floor. Your partner should be in the same position facing you.

Rise up without using your hands, keeping your neck strong, and extend your hands to touch your partner’s hands.
Return with control to the starting position before rising up again.

TOMORROW: More great workouts and recipes... and the yo-yo dieters who lost 4st with Joe