EXCLUSIVE: Joe Wicks’ Four-Week Fat Loss Workout


He’s a best-selling writer, social media sensation and upcoming TV star… so how does Joe Wicks have time to remain lean – and so cheerful? The specialists over at our sister model Males’s Health meet up with the largest identify in British health.

JUMP TO: Joe Wicks’ 4-Week Fats Loss Exercise

If there’s one factor Joe Wicks is aware of about, it’s working at excessive depth. Clearly, that’s how he’s made his identify – these all-out 15-minute HIIT periods that repeatedly rack up thousands and thousands of views on YouTube and type the spine of his best-selling 90 Day Shift, Form and Maintain plan. It’s nonetheless how he trains himself, becoming in bursts of burpees and mountain climbers on seashores and in resort rooms as his schedule takes him jet-setting all over the world increasing his empire one emoji at a time. But it surely’s additionally how he operates from daily: excessive power, all the time on, ever prepared to fulfill and greet, create content material or construct the model. It have to be exhausting. However Wicks doesn’t appear to thoughts.

Living proof: this Males’s Health photoshoot. Although the real-life Wicks dials the depth a notch or two down from his super-exuberant Snapchat persona, he walks by the door able to go – there are handshakes all spherical, a little bit of banter with the crew members he’s met earlier than, after which it’s shirt off, pump up, and digicam prepared.

In between photographs, he’s speaking to the health club house owners – we’re within the London Bridge department of latest franchise F45 – about how enterprise goes, their strategy to coaching, what they’re doing on social media. At one level, we see his hour-by-hour schedule on a flawlessly colour-coded spreadsheet, and there’s barely a glimmer of white area amongst all of the crimson, blue and inexperienced. Even for a person who’s made thousands and thousands from being high-energy, isn’t it ever… a bit a lot?

“Nicely, the rewards are so excessive,” says Wicks. “Yeah, I’ll be drained once I stand up within the morning, however once I get to no matter I’m doing, the folks there, the questions they’re asking me, the response I get… daily is totally different. Going to Abu Dhabi to movie a DVD, that’s depraved, that’s enjoyable. Doing a Channel four present, that was actually superior. Doing e-book excursions, listening to from individuals who’ve modified their lives – I by no means get sick of that. I do get holidays – I had a bit break in Antigua, I had a few days in America, so I do handle to squish little holidays in right here and there. However yeah, this yr’s been mad.”

This, if something, is an under-exaggeration. The final time MF shot Wicks – solely simply over a yr in the past – it was for his first UK journal cowl, when he had 400,000 Instagram followers and a booming enterprise in bespoke training-and-nutrition plans, a e-book deal within the pipeline and an opportunity at stardom. Now he’s revealed the best-selling cookery e-book in UK historical past, Lean In 15 (with a pair of sequels doing nearly as properly), been featured on dozens of entrance covers, been questioned by the Free Girls, and set off on a world tour to deliver Lean In 15 to America and Australia. There are fourth and fifth books deliberate for subsequent yr, and nearly actually extra to comply with.

Speaking Heads

2016 additionally introduced Wicks’s Channel four present, a 40-minute compression of the Wicks exercise philosophy right into a handful of success tales through members of the general public. It was an attention-grabbing experiment for a couple of purpose – the Wicks persona, so excellent for 15-second soundbites on Instagram, may have been irritating stretched to an extended format, and one reviewer famous that his enthusiasm “may make Jamie Oliver appear positively detached”. So how did Wicks really feel in regards to the ultimate product?

“It was a really small crew, it was only one cameraman, one lighting man, a very polished workforce… however I had no thought the way it was going to return out of the edit,” he admits. “However I watched it, I laughed just a few occasions, I assumed the knowledge that was in it was good. I used to be apprehensive that I used to be going to return throughout as shouty and annoying, however there was fairly an excellent stability I assumed: a little bit of bosh and wallop in there, however they like a little bit of that on TV, don’t they?”

He concedes that there wasn’t a lot in it for individuals who had been already followers. “A few of it most likely got here throughout a bit boring to individuals who’ve adopted the remainder of my stuff. However I needed to try to get throughout the fundamentals to individuals who’ve by no means heard of it earlier than. What did you consider it?”

That’s a query, I inform him, that we’ve mentioned among the many MF workforce. We noticed extra “severe” private trainers complaining on social media that the present oversimplified issues, pushing a one-size-fits-all resolution above schooling on make higher meals decisions or construction a exercise.

However let’s be trustworthy, schooling just isn’t what sells TV reveals – and it appears a bit unfair to ask Wicks to pack into half an hour what the federal government’s been attempting to do with years of (principally ineffective) well being campaigning. Many of the criticism, it must be stated, felt a bit like griping from folks jealous of the Wicks juggernaut. However certainly he’s used to that. Proper?

“I don’t even actually acknowledge it,” says Wicks. “Typically my brother (Nikki, a former journal editor who helps run Wicks’s PR effort) reveals me stuff, or I catch one thing on social media. A few of it’s simply not true: one man was evaluating one in all my Lean In 15 recipes to a KFC meal, saying they had been simply as dangerous as one another. No matter you consider me, that’s unfair – I’m encouraging folks to eat unprocessed meals, drink water, be taught to cook dinner for themselves. It’s not the identical factor in any respect.”

Easy Minds

This simplicity, in fact, is a part of the Wicks attraction. It’s simple sufficient to go “full Wicks” – cook dinner the recipes within the e-book, comply with his exercises on YouTube – however he’s additionally endorsing a set of way of life modifications that couldn’t be extra easy. Do some high-intensity coaching just a few occasions per week (he’s an evangelist for morning coaching, crediting the ensuing endorphin hit with getting him by these ultra-long days), prep and cook dinner your meals every time you may, and keep off the booze (“It’s most likely one of many causes I keep so lean – I don’t drink that always. Alcohol’s one of many issues I’ve to maintain underneath management”).

He guarantees that he practises what he preaches, and swears that his tabloid-selling torso comes from a hotel-room regime of close-grip press-ups and different body weight strikes. That is most likely true: warming up for our photoshoot, he does a genuinely staggering quantity of pull-ups, solely pausing to change from wide-grip to slender, and again once more. However each coach price their salt adapts their strategy over time, as their data expands. Has the Wicks strategy modified within the final 12 months?

“A bit, yeah. Now I do a bit extra mobility stuff, a little bit of yoga once I can. I’ve began placing a stretch and a cool-down in my movies. It’s a type of issues – if you happen to inform folks ‘OK, now stretch and funky down’ they gained’t do it, as a result of they don’t all the time know what you imply. Put it in a video, they usually can comply with alongside.” He’s additionally been tweaking his views on sleep and stress. “Within the new e-book I speak quite a bit about them each. For those who really feel unfavourable the second you get up, it modifications the path of the day.”

He stays abreast of eating regimen developments, he says – he’s heard of Sirt, for example – however doesn’t fear an excessive amount of about conserving forward of the newest superfood research. The Physique Coach philosophy is about what works for most individuals, more often than not. “Don’t minimize an excessive amount of out too shortly,” he says, when nudged for his single greatest tip. “Simply make small modifications and see the advantages. Do it so that you just benefit from the journey. Hold going.”

Teenage Fanclub

Having fun with the journey, in fact, is simpler while you’ve received a cheerleader like Wicks. He’s all the time on social media, with a biceps emoji right here and a shades smiley there, exhorting folks to smash out a session very first thing within the morning or not be too down on themselves in the event that they’ve fallen off the wagon on the weekend.

And MF has first-hand expertise of the way it extends to actual life – 20 minutes into our shoot, there’s an sudden knock on the health club door from a younger Wicks follower known as Dylan, who’s come alongside along with his mum after getting an invite on Snapchat. Dylan, his mum tells us, was closely chubby earlier than he picked up Wicks’s first e-book and beginning to comply with it, finally shedding greater than 25kg and gaining a ton of self-confidence within the course of.

This might really feel like a stage-managed second, however Wicks is genuinely delighted to see him, grabbing him at half-a-dozen moments throughout the shoot to take selfies and stage impromptu press-up competitions.

At one level, the pair pose for a photograph that’s gone on to get greater than 27,000 likes on Instagram, with lots of of feedback congratulating Dylan on his success. However even then, there’s an instance of the draw back to this degree of fame.

“Any person stated, ‘Oh, why’s he received his prime off, why’s all of it about him?’” says Wicks, once we meet up with him a few days later. “It’s one in all my most appreciated footage ever, but it surely’s not as a result of I’ve received my prime off. I wouldn’t usually reply, however I needed to clarify, needed to say look, it’s not about me, it’s about tales like that. Assembly Dylan, that actually touched me. That type of factor surely is what retains me on the hamster wheel.”

And people tales, in fact, are why Wicks is much from completed. He’s already strategising, for example, about ship extra success tales like Dylan’s. “I’ve received to someway get into colleges, roll issues on the market. Like, think about if children realized one wholesome recipe per week, then their homework was to go dwelling and cook dinner it with their mum and pop. They’d be taught 30 recipes a yr, they usually’d be arrange for all times.”

On the similar time, his conquest of America is in progress (“Over there it’s all primarily based on promoting merchandise. It’s all fats burners and operations, or detoxes and cleanses. That isn’t what they want”) and extra TV reveals to contemplate (“We’re speaking to folks in regards to the format. I’m occupied with making my very own stuff the place I produce myself – lots of people do this today”).

There’s additionally YouTube, the place Wicks can already join with extra folks than watch TV reveals each week, and social media, the place he’s cross-promoting his Snapchat, Instagram and Twitter accounts higher than most multi-million-pound manufacturers.

There are extra books, extra plans, extra lives to alter… however first, he’s occurring vacation. “I’ve booked the entire of February off. I’m going to South America, discover as a lot as I can.” A brief pause. “I’ll need to do lots of content material for that month, get a load of recipes carried out, simply so I can maintain posting issues whereas I’m away.” Excessive-intensity as all the time. However there’s little question he’s having fun with the journey.

Interview: Joel Snape. Images: Glen Burrows

Joe Wicks: The Physique Coach Exercise DVD is out now (BBC Worldwide). Purchase on amazon.co.uk

NEXT: Unique Fats Loss Exercise Circuit 1