Everyone can get fit — no excuses, says Joe Wicks, as he reveals EXACTLY what you need to do to get in shape this year

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

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Success stories

It’s done wonders for my confidence and mindset

BUSY mum-of-five Kelly McCann found preparation was key when she started on Joe’s plan. The social worker, 37, from Cheadle, Staffs, lost just over a stone. She says:

I have always struggled with my weight and was a terrible yo-yo dieter.

I found Joe on social media. His plan goes against everything I’ve ever known about dieting.

You can cook with oil, eat red meat and cheese – I didn’t see how it could work.

When I started I struggled to fit in all the food prep but once I got into a routine it became easier.

I loved the exercise and because I could do it at home it didn’t matter what time I finished work.

The plan became a way of life for me and the results were near-on instant.

The biggest change is my mindset. I never beat myself up about eating something “unhealthy” as we all need to occasionally.

The plan has done wonders for my confidence and I can actually say I love myself when I look in the mirror.

I've got more energy to run around with my kids

YO-YO dieter Mark Lordan transformed himself after losing 3st with the Body Coach plan. The dad of two, 41, from Cuckfield, West Sussex, dropped from 17st to 14st in nine months. Mark, who owns a loft business, says:

It’s completely changed my way of thinking.

I don’t want to eat unhealthily any more – it’s like I’ve been brainwashed into being healthy but in a really good way.

My friend told me I should give it a go so I looked online and thought it was worth a shot. I didn’t have high expectations. I could never stick to a diet – until now.

Joe’s plan has changed my mindset and I haven’t fallen back into old habits.

My fitness levels are better than they have ever been and I’m not having to spend hours training.

Only having to do a workout for 20 minutes means I can fit the exercise in around my busy life.

My son Ruben, 13, even joins in sometimes. And I’ve got a lot more energy to run around and play with my ten-year-old daughter, Mathilda.

And I can fit back into old clothes – it’s amazing.

The food

HERE is how you eat with Joe’s plan:

ON WORKOUT DAYS: Eat one post-workout carb refuel meal after completing a HIIT session, plus two reduced-carb meals. You can also enjoy two snacks if you still feel peckish.

ON REST DAYS (without workouts): Eat three reduced-carbohydrate meals and two optional snacks.

Below is one of Joe’s menus to try.

Breakfast: Scrambled eggs and feta hash

Serves one.

You need:

3 whole eggs, beaten

57g feta cheese, chopped into small cubes

90g cherry tomatoes, chopped in half

1 tsp chopped chives

sprinkle of pepper

45g spring onions, chopped

11g coconut oil

110g spinach, uncooked

Method: Add the tomatoes and onions to a non-stick pain on a gentle to medium heat with the coconut oil.

When softened, add the feta cheese and cook for one minute to warm, then add the eggs and chives.

Keep stirring to form a hash/scrambled consistency and serve with the spinach.

Lunch: Fishcakes

Serves two.

You need:

180g tinned salmon or tuna, drained

45g finely chopped red onion or spring onion

1-2 cloves crushed garlic

1 tsp lemon juice

1 whole egg and 1 egg white

46g ground cold/golden milled flax seeds

pinch of salt; mixed herbs

To serve:

195g low-fat cottage cheese

85g avocado

Method: Mix everything in a bowl. Let it sit for a few minutes so the flax soaks up the liquid – you want a moist mixture to be able to easily shape your patties.

Make four patties and drop on to a heated pan. Cook until both sides are brown.

Serve with cottage cheese and avocado.

Dinner (post-workout): Steak with lime & coriander rice

Serves one.

You need:

210g fillet steak (rump or sirloin are OK if you remove visible fat)

9g beef dripping, or coconut oil if you prefer

sprinkle of salt and pepper

Method: Add beef dripping to a pan, heat to medium, add fillet with a sprinkle of salt and pepper.

Add oil to a separate pan and chuck in a handful of your favourite greens – kale, tender stem broccoli or asparagus are great – and cook for three minutes.

Pick your favourite 200g serving of microwave rice (mine is lime & coriander) and microwave for two minutes. Serve the steak, veg and rice together.

The workout

Use the guide below to try out Joe's favourite fat-burning moves.

Perform each of these moves for 30 seconds, with a 30-second rest in between.
Repeat the circuit five times.

1. Burpee

Stand with feet slightly apart then get into a press-up position.

Keeping your arms straight, bring alternate knees towards the chest as fast as you can.

Jump your feet forward to the squat position then leap up.

2. Jump squat

Start off this exercise in a standing position, with a straight back and legs wide apart.

Then squat, keeping your back straight, chest up and feet flat.

When you are as low as you can manage, jump up so both feet leave the floor, then land back in a low squat position.

3. Lunge jumps

Stand up straight with feet together, push your chest out and shoulders back. Step forward into a lunge position and bend both knees to a 90-degree angle.

Ensure your knee is in line with your ankle and that knees don’t roll in or out.

Jump out and swap legs mid-air, returning to the ground in a lunge position with the alternative leg forward.

4. Spider-man push-ups

Start in a push-up position, hands directly under your shoulders.

Bend your elbows out to the side and lower your torso as if completing a standard push-up, but as you do so, bend your left knee and touch it to your left elbow.

Straighten your arms, return to the start position and repeat, this time bending the other knee to the other elbow.