Joe Wicks - 30 Day Ultimate Lean Body Plan

This will work. My recipes are fast, my workouts are short and my philosophy is simple: stop dieting, stop counting calories, stay off the sad step, exercise regularly and cook real food. You really dont need to go hungry, live a life without carbs or fats and spend hours on a treadmill to lose fat. Thats the old way of doing things and its not fun or sustainable. My way is much more enjoyable and a lot more fun. My approach to food and fitness has already helped millions of people around the world get in shape, whether thats with my tailored online plan, my social media content or my cookbooks.

I realised as soon as I became a personal trainer that this is what I love doing the most helping people overcome barriers and taking them on a journey to health, fitness and confidence. I dont believe that anyone needs to be unfit or unhealthy and I know that the answer often comes back to good nutrition and exercise. This reduces the risk of illness, helps us to live longer, gives us energy and improves our self-confidence and happiness. This is why I want everyone in the world to stop making excuses, stop dieting and start living the Lean in 15 lifestyle. Im going to help you overcome the barrier of I dont have enough time or I cant do it, Ill never be lean once and for all. Im going to inspire you to get in the kitchen cooking healthy food and to get up and start moving more.

This book is all about making lifestyle changes rather than a quick-fix solution. Consistency is the key to any successful fat-loss plan, and with my quick, tasty recipes and easy-to-follow home workouts, this book will fit into your life with ease. Its going to take some commitment and effort on your part, but if you do commit to this plan, you will see your body fat melt away and youll be more motivated than ever to keep going. The recipes in this book are designed to make you feel awesome and energised all day, every day. Ill have you eating, fats, protein and carbohydrates to ensure you fuel your body correctly. Theres nothing worse than a low-calorie, low-fat or zero-carb diet.

Thats not fun and it simply doesnt work. The body needs energy to burn fat and build lean muscle, so lets learn how to fuel it properly. Ditch the calorie count Youll notice that I dont list the calorie content of my recipes. This is for three very important reasons: 1 Counting calories is an old-school, outdated approach to nutrition. Not all calories are equal. For example, the body digests and metabolises energy from nuts, olives and avocados very differently to the energy given from biscuits, fried foods and fizzy drinks.

This is why more than ever we need to stop counting calories and start taking it back to basics with real simple home cooking, which focuses on health. We do need to be in a small calorie deficit to burn body fat, but its way more important to focus on the quality of the foods and ingredients we eat and the way we prepare them over just focusing on the calorie content. My advice is to reduce your consumption of processed foods and focus on getting the majority of your energy from whole foods. 2 Its not realistic or healthy. Who wants to have to track, monitor and obsess over hitting a certain daily calorie intake? Not me. Its not realistic to think you can eat the same amount of calories or grams of fats, protein and carbs every day.

I certainly dont count calories or track my macros. I just know if I eat three big healthy home-cooked meals, two snacks and do a good workout 45 days per week, I will stay lean all year round. I still enjoy meals out and the occasional night on the booze but I dont think about it too much. Counting calories can also lead to unhealthy eating habits or eating disorders being formed. For example, saving your calories to binge on unhealthy junk foods or massively under-eating and celebrating a super-low-calorie day of eating like its a good thing. 3 We are all totally unique individuals when it comes to nutrition. 3 We are all totally unique individuals when it comes to nutrition.

There is no magic daily calorie intake or macronutrient ratio. I think diets with a one-size-fits-all approach for example, saying all men should eat 1400 calories and all women should eat 1200 calories are completely flawed and inaccurate. This is because as individuals we all have different resting metabolic rates, body compositions, energy demands and hormonal balances which all affect our ability to burn fat. This is why you need to look at yourself as an individual and find out what it is that your body needs. Perfect portions I dont want you to think the portion sizes included here are perfect for your body, as they may not be. What I do want is for you to use my recipes for inspiration and, based on your own level of physical activity, adjust them accordingly.

You may find the portions are too large for you or too small, so dont be afraid to listen to your body and try different things. The quicker you learn how to fuel your body, the faster you will see results. You will digest food better, sleep better, recover faster, feel better and be more energised to smash your workouts. A simple way to look at your body is as an engine. The food you put inside you fats, protein and carbohydrates is your fuel. You should only use the fuel that gets you revved up and performing at your best.

Good food gives you energy, and life is all about energy. I want you to know what I know about healthy food and how good it feels to just put goodness inside your body. Winning motivation Im often asked how I stay motivated to exercise and eat well and my answer is always the same, I just want energy to feel good, be happy, be productive and to win at life every day. Once you nail this, its very easy to sustain a healthy diet and very difficult to go back to your old ways. So heres to a new life full of energy, self-confidence and everyday happiness. Good luck.

Go and become the person who achieved their goal. This is your time to succeed. You can and will achieve a fit, lean and healthy body with this plan.