Joe Wicks - The Sustain Plan

Wow, what an incredible year its been for Lean in 15! I still cant quite believe that something that started out as a bit of fun on social media has gone on to inspire and help so many people. Its been a real rollercoaster twelve months for me, from singing to midget trees out of my kitchen window in Surbiton to having a bestselling cookbook translated into more than seventeen languages. I want to start with a thank you because I know I owe my success to my social media followers. You are the ones who have given me your time and attention and have been with me on my journey. Without you, I wouldnt have been given a book deal and, because of your willingness to like, comment on and share my recipes, you made my books record breakers. Thanks for all your support and for helping me get my message out to the world.

My goal when I began sharing recipes online was simple: to get people cooking healthy food and to make it as easy as possible, which in my opinion is the key to fat-loss success. The less hassle you have in the kitchen, the more likely you are to stick to a plan. As a nation, we are now working longer hours than ever and it has led many of us to believe that we simply dont have enough time to stop and cook healthy meals. In reality, this is just an excuse weve all used at some point or other to skip meals and grab fast food on the go and its a big barrier that I want to help you break through. With Lean in 15 youll see just how easy it is to cook your own healthy meals and start not only to regain control of your body but also to form the habits that will help you sustain a lean body all year round. Instagram is where the idea for Lean in 15 began, but I never imagined I would end up cooking live on TV or writing a book.

Can you imagine how excited I was when one day I got an email from my (now) publisher asking if I wanted to come in for a meeting? To be honest, I thought it was a joke at first, but it turns out they were serious and here I am, sitting in my flat, writing my third book in just over a year. I remember the day I signed the book deal so clearly. I called my mum straight afterwards and screamed down the phone, Mum, you wont believe it Im going to write a book! I ended up laughing and crying because I was so overwhelmed and happy. You never forget those moments. Just like the time I was walking down the street and she said, Joe, one day Im going to see your face on the side of a bus. I laughed and replied, Dont be silly, Mum, why would anyone want to see my face on a bus? A few months later, just as shed predicted, there it was my face on a Lean in 15 poster driving past us down Oxford Street.

I guess its true what they say: mums are always right! I still to this day laugh when my mates see me on TV and ask, Joe, how on earth have you become a TV chef? My answer is always the same: Sssh, dont tell anyone Im not a chef. The truth is, Im just a personal trainer who loves to cook. Im completely self-taught in the kitchen so there are no Michelin stars hanging on my wall. This has proved to be a good thing, though, because it means my meals are really quick and easy to make, and even if youre a complete beginner youll be able to follow my recipes. The vast majority of the meals can be made in 15 minutes, so theyre perfect for busy people who dont have hours to spend in the kitchen every day. There are a few that take a bit longer, but they taste amazing and are worth the wait.

All the ingredients can be found in your local supermarket and many meals can be batch-cooked for the week ahead, so fitting Lean in 15 into your lifestyle is a doddle. I believe good nutrition doesnt need to be complicated and staying lean doesnt need to be difficult. Im all about keeping it simple and taking it back to basics, with straightforward, nutrient-dense foods to fuel your body. After all, results come with consistency, so if you love the food you eat each day and dont go hungry, youll find it much easier to achieve the body you want. Im really excited to share this third instalment of Lean in 15 with you. Book 1, The Shift Plan, and Book 2, The Shape Plan, have already helped thousands of people get fitter, leaner and healthier, and Im confident this book will do the same for you.

I find it utterly amazing to see so many people following my recipes and workouts. Nothing makes me happier than to hear stories from people who have used my advice to get healthier, and it only makes me more motivated to keep doing what I do. I truly am a man on a mission to get the world lean and off fad diets once and for all. The aim of the Sustain Plan is to get you fitter, stronger and leaner but, more importantly, to show you how to maintain your results long into the future. I want you to know that this isnt one of those low-calorie recipe books promising quick results. I dont believe in them because they dont work over the long term.

My goal with this book is to show you how to fuel your body with the right foods at the right time, so that you stay lean all year round. I dont want you to spend another day on restricted calories or another year yo-yo dieting. This book is going to help you change your approach to nutrition, and show you that you can eat much more food than you think and still stay lean. Im also going to introduce you to a new training method which I call Pyramid Resistance HIIT. This is where you will combine a form of weight training with high intensity interval training to get your body building lean muscle and burning fat for fun. Thank you for buying my third book and good luck on your journey to becoming a lean winner.

If you commit to the Lean in 15 lifestyle and stay consistent with your training and nutrition, you will achieve the body you want this year. Go get it. Keep it Lean.

Welcome to Lean in 15 The Sustain Plan. This is the final phase taken from my 90 Day Shift, Shape and Sustain Plan, my tailored online programme which is transforming thousands of people around the world every day. Although the training and meal structure in this book is similar to my online plan, its important for me to point out that these recipes are not individually tailored to your body.

This would be impossible, as everyone has a different body type and energy demands. You may find, therefore, that the portions in this book are perfect, too large or too small for you, depending on your appetite and your daily activity levels. The only way you can really find this out is by giving it a go and seeing how you feel. I always say to my clients: you should eat to feel awesome. If you are physically active in your job and train hard five days per week then clearly you will require more energy than someone who is more sedentary. The key here is to listen to your body and not to go hungry.