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Joe Wicks – aka The Body Coach – is on a mission to change the world – one muffin top at a time. Joe describes himself as ‘a man on a mission to rescue people from the awful dieting industry’ and believes there’s no need to go hungry – or to live on meal replacement shakes – to achieve your body goals. What started as a personal trainer posting motivational mantras on Twitter has turned into a global movement with legions of devout followers. He has over a million avid fans on Instagram and Facebook, and just under 250 000 on his popular YouTube channel; tens of thousands of people have transformed their bodies on his 90 Day SSS Fat Loss Plan; and his recipe book, Lean In 15 (Pan Macmillan), was a bestseller (and a second one is on the way). Haven’t heard of him? Where have you been? So Joe, tell us what we need to know… Where are most of us going wrong with our diet and exercise regimes? My guess is that none of you is eating enough. We’ve been so conditioned that to lose weight we’ve got to reduce our kilojoules, but all that does is make the body store fat, cause skin breakouts, and make you miserable. I’m getting everyone off low-kilojoules diets once and for all! Do you have to spend money to get fit? No, not at all.

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You can invest in kit, gym memberships, whatever, but there are also loads of people achieving amazing results by following my free HIIT (High Intensity Interval Training) videos on YouTube and the recipes in my book. What is the minimum amount of exercise you can get away with doing? A 20-minute HIIT session three to four times a week. Do it in your living room, bedroom garden your office if you need to twenty minutes, no excuses everyone can find 20 minutes in the day. When’s the best time to exercise? Whenever you want to. I personally prefer getting up first thing in the morning and smashing out a HIIT as it makes me feel great for the rest of the day. Some people prefer to exercise in the evening – and there’s no right or wrong. It’s just finding what works best. How do you motivate yourself on those days when you just aren’t ‘feeling it’? I love the way exercise makes me feel. I’m more energetic after I’ve trained and I love the buzz it gives me – that’s what motivates me.

Music can be great, as can training with a friend to keep you going. How do you push past feeling tired when you’re ready to give up? A 20-minute HIIT session alleviates a lot of that fatigue, because if you’re about to do an hour of training, the first 15 minutes can sometimes feel like doom. But with a HIIT workout, you finish so quickly, and burn fat for hours afterwards, that you won’t think about giving up. If you want to change your body, start today – remember, what you do today will give you the body you want in the future. No! We’re all human and we’re all going to have a bad day every now and then. The number one thing is not to let a bad day turn into a bad week, then into a bad month – just pick up where you left off and don’t beat yourself up about it. What would a typical day’s food include on your plan? Eggs are the kings of breakfast! Whether they’re scrambled with feta or poached with avocado. For lunch you can have salads and grilled meat, and for dinner I have curries, fish, pies.

There are loads of carbbased recipes that you can eat after exercise – although the other two meals should be lower-carb meals. Can we still have a bottle of wine (or two) on a night out with the girls? The fact is that alcohol puts the breaks on fat-burning. But, we’re all human and it’s fun to go out and have a drink with your friends, isn’t it? The trick is, after a big night, don’t go out and have a fry-up. Get up, get good food back inside you, and get back on it. How does it feel to be the pin-up of the health and fitness world? Pin-up! Who said I’m a pin-up? I’m just ordinary Joe.

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