Food exclusive: Joe Wicks Lean in 1. The Shape Plan, part one. Brilliant 1. 5- minute meals with workouts from Joe’s new book - build your best body ever. PLUS: don't miss our exclusive video workout with Joe at the bottom of this page. Hello YOU readers! It’s me, Joe Wicks, The Body Coach. I’m back with another instalment of Lean in 1. The Shape Plan. For those who haven’t heard of Lean in 1.

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I used to be a personal trainer and boot- camp owner in Surrey. Then one day in January 2. Surbiton, I had an idea.

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I started to post 1. Instagram (@thebodycoach) showing people how to cook a lean and healthy meal in under 1. The #Leanin. 15 hashtag was born and my little idea has gone on to inspire and help hundreds of thousands of people all over the world to cook, exercise and get lean. GETTING STARTED I’ve used the power of social media and my love of exercise and nutrition to share my message with the world, and now my mission continues with The Shape Plan, the second book in the Lean in 1. The principles are taken from my 9.

Day Shift, Shape and Sustain programme, which has changed the lives of so many people worldwide. I’ve included a few transformations and testimonials in the book, but if you want to see more and get inspired, please visit thebodycoach. You can begin to live the Lean- in- 1. The Shape Plan (and don’t worry – you don’t need to start with the first book because it is always the right time to get lean!). LOSE FAT, BUILD MUSCLEThe main focus in The Shape Plan is on shaping the body by building lean muscle with resistance training. The sessions are challenging, as we combine weight training with high- intensity interval training (HIIT), but trust me, the results are worth it. And you don’t need an expensive gym membership or lots of costly equipment to get going. By increasing your lean muscle mass, you will increase your metabolic rate.

This means you can eat more of the food you love, burn more body fat and stay lean all year round. ZERO CALORIES, NO SCALES With Lean in 1.

The days of standing on the sad step (the scales) and measuring your success by a number are gone. I’m here to show you that there is another way. The low- cal diet industry has got it all wrong. The science is old. All those fat- loss ‘diet’ products are the reason people are struggling to lose body fat. Sorry for the little rant, but it really does upset me! The simple truth is this: nutrition doesn’t have to be complicated.

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You don’t need to deprive yourself of tasty foods and eat like a rabbit to burn fat. And you really don’t need to feel helpless and unconfident in your body because you’ve tried and failed on every diet. Lean in 1. 5 is different because it’s not a diet. It’s a flexible approach that will fit into your schedule and become a lifestyle. Diets have an end date but this does not, which is why it works.

IS IT GOING TO BE EASY? No, of course it’s not. Not at first, at least.

Changing habits is really challenging. It’s going to take meal- prep time and effort in the kitchen. It’s going to take real dedication and consistency with your training, but when you see the results and grow in confidence and fitness every week it will be worth every single bit of grub, sweat and skipped beer. READY, STEADY.. The hardest part is actually starting, but once you do you’ll love it, and momentum will carry you all the way to lean- land. I really hope you find the info here useful and enjoy the recipes I’ve worked hard to create. You are in control of the way you look and feel, so go and make yourself a lean winner! Joe Wicks. Visit me at thebodycoach.

JOE’S HEALTH ADVISORYAlways check with your doctor first before starting a new exercise regime or eating plan if you have any health concerns. With Lean in 1. 5, you get to choose the weights you lift and the type of cardio exercises you perform based on your own fitness. As you get stronger and make more progress, you can increase the weight and intensity. I also encourage you to develop awareness of your energy intake and output, and to adjust meal sizes depending on your activity levels and also on your progress. Go to thebodycoach.

HOW WILL I BE TRAINING? With The Shape Plan I’m introducing a new form of training I like to call Volume Resistance HIIT, where you combine two rounds of high- intensity cardio with two rounds of weight training.

This routine not only allows you to build muscle, lose fat and get strong, but also rapidly improves your cardio- fitness levels. It’s something all my online clients aim to do four days per week. It can be done at home with minimal equipment, or at the gym if you prefer. It’s also suitable for people of all fitness levels as you get to choose the weights you lift and the type of cardio exercises you perform based on your own fitness. HOW OFTEN WILL I TRAIN? You will aim to do four sessions per week with three full rest days.

There are four workouts in the plan (all detailed with pictures in the book), which focus on a different muscle group each time: 1 Arms. Chest and back. 3 Legs.

Shoulders. Each session is to be performed only once a week. You can spread your workouts across your week to suit you, but I recommend doing no more than two training days in a row before taking a rest day. These rest days are essential for muscle growth and recovery and will enhance your results, so enjoy them. Be sure to do all four workouts during the week to get a total body workout. And you can train at any point in the day – whatever works for you. See below for a step- by- step intro to Volume Resistance HIIT and for more about my special video demo for YOU. Hero ingredients: here are some of my favourite foods.

HOW WILL I BE EATING? The recipes in the book are broken down into three different groups: 1 Reduced- carbohydrate meals. Carbohydrate- rich meals.

Snacks and treats. As the training intensity builds, so too do the energy demands placed on your body, and this means that instead of having just one carbohydrate meal (as I recommend people do in book one, The Shift Plan), you now get to smash three carb meals on a training day. Wooo wooo! Hello carbs. ON A TRAINING DAYYou consume three carbohydrate- rich meals and two snacks. See the recipe pages that follow for carb- rich recipe suggestions and snack ideas.

ON A REST DAYYou consume three reduced- carbohydrate meals and two snacks. Turn to the recipes for reduced- carb inspiration. Lamb cutlets with harissa yoghurt and midget trees.

DOES TIMING MATTER? You can train at any time of the day and eat your meals and snacks when it suits you. Meal frequency actually has no effect on metabolism, so as long as you consume all your meals it doesn’t matter if you eat them close together or spread out. Please ignore that myth about not being able to eat carbs in the evening.

If you train late, your body still needs to be refuelled, so always consume a carb- rich meal post- workout. OUTSIDE THE BOX The Shape Plan is totally flexible – you can make any of the recipes in the book for breakfast, lunch or dinner. I want you to think outside the cereal box, so if you feel like a steak burrito or a burger for breakfast, go for it! I include a few treats as well, such as carrot and apple muffins, but these should be eaten only once or twice a week and only after a workout. WHY EAT THIS WAY? On a training day you will be working out at high intensity and your body will be mainly using carbs for energy, so it’s important that you fuel it on these days and top up your glycogen levels.

Remember, glycogen is the stored form of carbohydrates in your body and you do not want to run out if you are training hard. On rest days, you reduce your carb intake as your body will not be working at high intensity. During low- intensity activity such as walking, sitting at your desk and even sleeping, your body utilises mainly fats for fuel.

This is the rationale behind fuelling your body with more carbs on a training day and more fats on a rest day and ensures your body is making use of the correct fuel at the right time.