If you ever searched #LeanIn15 on Instagram you’ll be buried with images of lip-smacking healthy meals, healthy juices and yes men in boxers.
Enter Joe Wicks, the man behind #LeanIn15. Wicks is an online nutrition coach and the creator of the 90-day SSS Plan. Fondly called The Body Coach, Wicks shot to fame all over social media for his easy home-based plans to get lean, or even to get fit. Wicks has over 300 clients signing-up to his account everyday and four book deals on the plate.
Here, he shares 10 tips to get fitter and better.
1. Prep. Prep. Prep.
Wicks says that one needs to prepare like a boss and be in-charge of their own meals. This means that one should have his/her lunch and dinner sorted before leaving the house.
2. Drink water like fish
It’s true that none of us drink enough water. But the more the hydration, the more fats you burn. Wicks suggests two to four litres of water a day.
3. HIIT cardio FTW
Wicks recommends HIIT 20 minutes a day, four to five times a week. That’s it! The High Intensity Interval Training is effective to help you burn a lot of calories.
4. Eat those Fats. They are good.
Don’t be frightened of fats (butter, eggs etc.). Wicks says that “people think it’s (fats) unhealthy and you’ve got to cut it out, but it’s actually really, really good for you.”
5. Carbs? No fear.
Don’t believe those who say that starting a diet is about no carbs. You can eat carbs. Wicks recommends eating carbs at the right time. Bagels, pasta, bread etc. are a yes, but one got to eat them right after training, to refuel.
“Plan your meals for the week ahead,” says Wicks. Have a seven-day planner and note what you are going to eat for breakfast, lunch and dinner. It may sound silly, but it helps you maintain your regime.
7. No more scales
Everyone has a habit of weighing themselves right after the workout. Wicks calls it the “sad step” because change doesn’t come in one day. One needs to sustain. To make sure one keeps working out and stays happy, Wicks suggests getting rid of the “sad step.”
8. Before and after pictures
Everyone takes selfies to impress others. Why not take to impress oneself? In all honesty, this is a great way to see the progress. Don’t rely on the mirror, recommends Wicks because then one doesn’t notice the difference. Pictures help.
9. Stock the essentials
Wicks says that one needs to have products in the house to make healthy meals on the go, “…things like curry powder, coconut milk, Thai green curry paste, chillies and eggs. So if you get store cupboard essentials like that, you can always make a healthy meal.”
10. Allow yourself treats
You can cheat on weekends and treat yourself. Eat a little tub of ice-cream or have a drink. It’s alright, as long as you moderate the calorie balance. Wicks believes that nutrition is about feeling good, one needs to have treats.
Lean In 15: 15 Minute Meals And Workouts To Keep You Lean And Healthy by Joe Wicks is available now. To find out more about The Body Coach and his plan, visit www.thebodycoach.co.uk