Joe Wicks The Body Coach

How To Smash Joe Wicks The Body Coach Cycle 1

Chances are if you’re reading this, you have most likely signed up to Joe Wicks’ The Body Coach 90 Day Plan. Or at the very least you are carefully considering the plan as a way to improve your health and fitness. If you have some questions about Joe Wicks Cycle 1 Plan, worry not! I’m here to guide you through everything you need to know to smash The Body Coach Cycle 1 and get your 90 Day Plan off to a flying start!

Table Of Contents
  1. Who Is Joe Wicks, The Body Coach?
  2. Starting Joe Wicks’ The Body Coach Cycle 1
  3. What To Expect From Joe Wicks’ The Body Coach Cycle 1
  4. Joe Wicks’ The Body Coach Cycle 1 HIIT Training
  5. Joe Wicks’ The Body Coach Cycle 1 Food & Nutrition
  6. How To Stay Motivated On Joe Wicks’ The Body Coach Cycle 1
  7. Do’s And Don’ts Of Smashing Joe Wicks’ 90 Day Plan

*This post may contain affiliate links, meaning I may receive a commission from purchases made through chosen links on this site at no additional cost to you. However, I am objective and extremely picky and I only recommend things that I truly believe in. Find out more here.*

Who Is Joe Wicks, The Body Coach?

Joe Wicks, also known as The Body Coach, has been sharing inspirational fitness and mouthwatering recipe videos on Instagram since 2014. 

Joe Wicks began his career as a personal trainer before progressing to an online coach and launching his online fitness empire. Over the years, he has grown his brand to become one of the most followed fitness accounts on Instagram and YouTube.

In 2015, Joe Wicks published his first recipe book, Lean in 15: 15 minute meals, which became a bestseller.

Fed up with the diet industry, Joe Wicks designed the 90 Day Plan to save yo-yo dieters from unhealthy fad and restrictive diets that show short term results. The Body Coach 90 Day Plan uses short bursts of High Intensity Interval Training workouts and features easy recipes with portions tailored to the individual.

Most recently, during the Coronavirus Lockdown, Joe has become known as the nation’s P.E teacher by hosting daily live P.E sessions on YouTube for kids and adults alike. 

P.E. with Joe was so popular that he was awarded a Guinness World Record for “most viewers for a fitness workout live stream on YouTube”, after achieving 950,000 viewers on 24th March 2020.

What Is The Body Coach 90 Day Plan?

The Body Coach 90 Day Plan, is quite simply, a 90 day health and fitness plan which focuses on fresh (easy) scratch-cooked meals along with High-Intensity Interval Training.

The plan was designed to encourage fat loss and help you to get leaner, rather than just thinner.

So how does it work?

Well, the 90 Day Plan is broken into three cycles, each lasting for 30 days and focusing on a particular element of your journey to better health and fitness.

I go into more detail about the whole 90 Day Plan here, but for the purposes of this post, I’ll keep things simple and focus on The Body Coach Cycle 1.

Cycle 1, also known as the Shift cycle, aims to encourage fat loss and to ease your body into exercising through high-intensity interval training (HIIT).

If you take part in regular exercise, the workouts will still have a positive impact on your body and its ability to lose fat, as the intensity comes from the effort you put into your exercise regime.

However, building healthier bodies isn’t all about how much exercise you do. A massive element of the 90 Day Plan is focusing on good nutrition. As the saying goes, you can’t out-train a bad diet.

If you haven’t signed up to The Body Coach 90 Day Plan yet, you can do so right here!

Why Follow Joe Wicks’ 90 Day Plan?

If like me, you have tried some fad or restrictive diets in the past you may be wondering why you should follow the 90 Day Plan. Is it really different from other weight loss plans?

It’s common to think, after years of being badgered by the diet industry, that in order to lose weight you need to place yourself on a high-calorie deficit to achieve your goal. But that’s not necessarily the case.

Placing yourself in too much of a calorie deficit might actually hinder your progress as you may end up burning muscle instead of fat.

So how does The Body Coach plan enable you to burn fat and build muscle?

The 90 Day Plan allows you to tuck into some delicious meals and break a sweat with enjoyable HIIT workouts.

The ingredients in each of your plan meals, and ‘create your own’ section are tailored to your specific measurements (weight and height). This will place you in a healthy calorie deficit to boost your metabolism, encourage fat loss and allow you to build muscle at the same time.

The plan will help you change how you look at food, exercise and even how you treat your body. Whether that’s how you fuel your body, push your body to its physical limits or how you look at yourself in the mirror.

Starting Joe Wicks’ The Body Coach Cycle 1

So here’s the thing. Starting anything new can be both exciting and terrifying. However, there really is no need to spend hours, days or weeks fretting about this.

It’s easy to get overwhelmed at first but remember why you are starting any new plan. It’s highly likely that you want to make some sort of a change in your life whether it’s for health or fitness reasons.

If you’re new to exercise, Cycle 1 HIIT workouts may be a challenge for you. But that’s a good thing. You will learn more about what your body is capable of by pushing yourself with the HIIT workouts and you may even surprise yourself!

The 90 day plan has helped to transform many people from all different walks of life, fitness levels and lifestyles. The common threads to succeeding on the 90 day plan are believing in yourself, removing the barriers that hold you back, planning ahead and remaining dedicated to achieving your goals.

You have made an investment in the plan, so now you need to make a commitment to completing 30 days in cycle one. It’s that simple. Focus on the 30 days ahead of you, one cycle at a time instead of worrying about the 90 day stretch.

You’re going to feel many mental and physical benefits of making these small changes and forming new habits. You will feel more energised from the delicious food you will be eating and you will feel much happier after each HIIT workout you complete.

There will be days when you feel like sacking your HIIT workout to laze on the sofa and watch TV but remember that you will always feel better after a workout.

For each day you follow the plan you will make progress no matter how slow you feel it is happening. After all, slow progress is still progress and you won’t achieve anything by giving up.

Getting Started With Joe Wicks’ Cycle 1

Every journey starts somewhere.

My suggestion for the best way to start your journey on The Body Coach Cycle 1 is to read your plan thoroughly.

Then read it again. There is a lot of information to digest in Cycle 1, therefore it is important to make sure you understand the basics before you move to start the plan.

Once you have an understanding of the plan and more so, how you train and why eat in specific ways, then you can move on to plan your week ahead.

I will touch on this later but it’s worth mentioning the importance of planning ahead and prepping some or all of your meals in advance. This will really help you to stay on track and avoid reaching for convenience food on the go. Or worse, hitting the food delivery apps.

To help you plan out your weekly menu and workout schedule you will receive a template planner in Cycle 1. This can be handy, but I have found this food diary and this magnetic food planner that can be pinned to your fridge to be more beneficial. I can take the food diary with me wherever I go and seeing my meal plan on the fridge is a good reminder to stay on track.

Both the food diary and planner will also cut out that question that plagues every household in the evenings; “what do you fancy for dinner tonight?”

Support From Joe Wicks, The Body Coach Team And Community

It’s important to mention that you will have days where you don’t feel motivated. This is normal. But, Joe Wicks and his team are on hand to help with any questions, to give you the pep you need and to help you keep going strong.

If you follow The Body Coach Instagram or Facebook channels you’ll also find a lot of help, support and motivation from Joe Wicks himself.

There is also a fantastic community of Body Coach 90 day planners on the official Facebook group. When you sign up to the plan you will be prompted to join the group. You’ll need to enter the email address that you used to sign up with as a security measure.

The Facebook group can be particularly helpful for quick answers to common questions, for advice on how to nail the plan and also some amazing food hacks (like the amazing Trail Mix of Destiny!)

What To Expect From Joe Wicks’ The Body Coach Cycle 1

As mentioned previously, the Cycle 1 HIIT Workouts can be a shock to the system if you have not exercised regularly for some time. Or if you are used to ingesting a lot of sugars and you are now cleaning up your diet. However, as with most things, the first week is the most challenging and you will begin to find your way as the weeks pass by.

As you become more accustomed to the HIIT training and healthy eating regime, you will find you have more energy throughout the day. You may also notice improvements to your skin, your mindset, flexibility and sleep patterns.

The key things to remember throughout Cycle 1 are the importance of planning and preparing your meals in advance.

Food prep can be as simple as portioning out vegetables, or if you’d prefer you can make your full meals for the week ahead in one go. I have covered my top tips for meal prepping to get you started which gives you a few options of how you can approach your meal prep.

It’s also crucial to stay consistent with both your meals and exercise. You should aim to complete five workouts per week if possible, but the most important factor is making sure you can fit this into your weekly schedule every week. If you can only afford the time to workout three times per week consistently this is fine. Make a plan and stick to it.

There is a small calorie deficit built into the 90 day plan, therefore eating off-plan can affect this. However, don’t beat yourself up if you do eat the odd cheeky snack or dine out, just aim for the healthier options and try not to do it too often.

Joe Wicks The body coach 90 day plan cycle 1 (1)

What Equipment Will I Need To Start The 90 Day Plan?

Joe Wicks has designed the 90 day plan in such a way that minimal equipment is required. You don’t even need a gym membership to successfully complete the plan.

However, you will need some essential equipment in order to get the most out of the plan. These can include a set of kitchen scales, a measuring tape and a good pair of trainers.

Check out our comprehensive list of essential tools you will need to begin your 90 day plan to smash Cycle 1 and you can shop our picks here to succeed beyond your 90 day plan.

Joe Wicks’ The Body Coach Cycle 1 HIIT Training

Your training in Cycle 1 will focus on HIIT training. HIIT is a great way to improve your cardiovascular health and to burn fat, but also to get your body used to exercise if you haven’t worked out in a while.

What Is HIIT?

HIIT training is short bursts of High Intensity exercises performed in short regular intervals between work and rest.

For instance: 30 seconds work following by 30 seconds rest.

The duration of exercise can be anywhere between 15 minutes to 45 minutes in total. In Cycle 1 each of the HIIT workouts will be 25 minutes long. Although this seems quite short, you will get a full workout as you perform the workout with the highest intensity and vigour that you can muster.

As a beginner, HIIT training is especially great for improving flexibility, stamina, body strength and encouraging fat loss.

Most people will be able to perform HIIT workouts without any issues. However, if you have suffered any injuries, heart or back problems, or if you are pregnant or have recently given birth please consult a doctor before attempting this form of exercise.

Why Focus On HIIT Training In Cycle 1?

There are many benefits to HIIT training which have been touted by not only Joe Wicks but other personal trainers in the fitness industry.

We have covered the benefits of HIIT extensively, however as a recap, HIIT workouts are great for saving time. Instead of spending hours in the gym (with a fraction of that time actually working out), a HIIT can be done in as little as 15 minutes.

HIIT, if performed at maximum intensity, can burn significantly more calories than the steady-state cardio meaning you have a higher likelihood of burning more fat.

You can perform a HIIT workout without any equipment (in Cycle 2 you will only need a set of dumbbells). In fact, you don’t even need a gym membership to exercise as long as you have a small amount of space to perform the workout at home. For instance, I use my hallway as my home gym area.

How Often Should I Workout In Cycle 1?

I touched on how often to work out a little earlier, however, I will say, this is dependent on your weekly schedule and how often you can devote time to exercise.

To get the most out of the 90 day plan it is recommended to workout five times per week with two rest days. You can use any of the five workouts included in your plan or create your own routines.

Your rest days can be taken together, such as taking the weekend off or they can be split throughout the week, for instance resting on Tues and Thursday.

Regardless of when they are taken, it is important to ensure you do take rest days. This allows your body to recover from the intense workouts and to rebuild your muscle.

Should I Do Any Extra Training In Cycle 1?

A common question amongst new 90 day planners is whether or not they should or need to take part in any additional training. The answer is you don’t need to do this.

Joe Wicks designed the plan to fit around many busy lifestyles, and to accomodate those from beginners to advanced levels of fitness.

If you enjoy going for a nice long walk after dinner, you can keep this up on top of your HIIT workouts if you so wish. However, if you are planning to do a 5k run after each workout this wouldn’t be advisable as you run the risk of overtraining.

Following Joe Wicks’ The Body Coach Cycle 1 Workouts

Following the Body Coach Cycle 1 workouts are quite simple. These workouts will be provided in your plan along with a link to YouTube where you can workout along with Joe Wicks himself.

Joe filmed his workouts at home to show that you don’t need a gym membership to get fit. The workouts are also exclusive to the 90 day plan. They are hosted privately on YouTube and are only accessible by anyone who purchases the plan.

You can choose to watch the demo exercises and go it alone. Or if you prefer to workout alone with your favourite music blasting, you can do so as each workout is detailed in the plan along with work/rest durations.

Alternatively, you can train along with Joe Wicks. I found this to be quite handy to help keep motivated and ensure that the exercises are performed in the proper form.

Don’t forget, if you struggle with a particular exercise, you can modify any of the moves, or swap them out completely to an exercise that is better suited to your current abilities. However, once you become more confident don’t be too afraid to try the original exercises that you struggled with. You may be surprised by your new found capabilities.

Should You Do All Five Of Joe Wicks’ Workouts In Cycle 1?

My suggestion would be to try all five workouts in your first week. This will give you an idea of what each workout entails and your starting position.

If you find a workout is too easy or there are workouts you prefer over others then you can drop one or two and repeat the others more frequently.

Create Your Own Joe Wicks Style Cycle 1 Workout

You can also get creative on Cycle 1 and build your own HIIT workout routine by picking and choosing from the list of exercises in your workouts.

Here’s a little guide to build your own HIIT workout:

In Cycle 1 you should aim for a duration of 25 minutes. Don’t forget to include a warm-up at the beginning and a cool down at the end.

Your working set should be 30 seconds to 45 seconds. This is where you will perform your chosen exercise to maximum effort. You should choose your working times to suit your fitness level. This can be increased or decreased as and when needed.

Your resting set should be 15 seconds to 60 seconds. This is where you will slow down or come to a complete stop after your working set. This is important to let your heart rate decrease and to breathe before pushing yourself on your next working set.

Repeat your working and resting set until the 25 minutes is up.

Joe Wicks’ The Body Coach Cycle 1 Food & Nutrition

One of the benefits of The Body Coach plan is receiving delicious recipes specifically tailored to you. If you have watched any of Joe Wicks Instagram videos or even caught a glimpse of some of his books you will have an idea of what to expect food wise.

For some, the recipes may be a million miles away from their current eating habits, but there will be something for everyone to enjoy.

As I mentioned before, don’t beat yourself up if you have the odd snack or meal off-plan. Just try not to do this too often (i.e no more than once per month).

There is a small calorie deficit built into the 90 day plan and of course, the old saying applies: you cannot out-train a bad diet.

Chances are, if you eat off plan too often you will eviscerate your calorie deficit. In fact, you’ll more than likely eat more calories than you need and risk gaining weight and inches.

How Will You Be Eating On Joe Wicks’ The Body Coach Cycle 1?

The meals included in your plan are specifically tailored to your weight and measurements that you submitted when signing up.

Joe Wicks has designed the plan to be flexible to suit a range of lifestyles. There are no fixed eating times. You will be eating 3 meals and 2 snacks per day and best of all you don’t need to count calories (unless you are curious about tracking your macros).

All you need to do is prep your food, enjoy your meals and do the workouts. The results will happen.

As simple as this is, there are however a few caveats. The main one being that during Cycle 1 you will be eating most of your carbohydrates after training on workout days.

We’ll explain this a bit further below.

Training Days & Rest Days On Joe Wicks’ The Body Coach Cycle 1

On training days you will have:

  • One carbohydrate refuel meal (after your HIIT workout)
  • Two reduced carbohydrate meals
  • Two snacks

On rest days you will have:

  • Three reduced carbohydrate meals
  • Two snacks

The important thing to note here is you should always aim to eat three meals and two snacks per day.

Why Eat Carbohydrate Refuel Meals?

Carbohydrate refuel meals are rich in carbohydrates to restore your energy levels and replace the glycogen that has fuelled your workout. As such they are lower in fats. They contain a good portion of protein to aid muscle growth and recovery from your HIIT workouts.

Why Eat Reduced Carbohydrate Meals?

Reduced carbohydrate meals are lower in carbs and higher in healthy fats to provide a stable source of energy and keep you feeling fuller for longer. These meals also contain a good portion of protein to aid in recovery.

Do I Need To Eat The Snacks?

You will also receive a list of healthy snacks to eat in addition to your three meals per day. It is recommended to eat two snacks on top of your main meals in order to maintain steady energy levels throughout the day.

Can I Have More Than One Carb Refuel Meal On Cycle 1?

On Cycle 1, you will be encouraging your body to burn fat by completing your workouts and also changing how you eat. It is recommended to stick to one carbohydrate refuel meal to be eaten after your workout so that your body can burn fat as a fuel source when you are not working out.

Can I Have My Carb Refuel Meal Later In The Day If I Train In The Morning?

This is a common question with newbies to the 90 day plan and it’s something worth addressing here.

When you workout, your body uses up its storage of glycogen as fuel for your workout. Your glycogen storages need to be replaced by eating higher carbohydrate meals within 1 – 2 hours after your workout.

It is not recommended to save this refuel meal for later in the day as this falls outside of your 1 – 2 hour window for replacing your glycogen levels to aid in your recovery.

Meal Frequency On Joe Wicks’ The Body Coach Cycle 1

The 90 day plan is quite flexible when it comes to meal frequency. You are free to eat the food recommended whenever you like. However, there are just two rules to follow:

  1. Eat three meals and two snacks over the course of each day.
  2. Eat one carbohydrate meal after your workout.
Can I Skip A Meal On Joe Wicks’ The Body Coach 90 Day Plan?

Skipping meals and snacks may end up slowing down your progress. Your daily calories have been tailored to give you the best chance of burning body fat. Missing out some meals or snacks may negatively impact your results.

Therefore it’s best to find a meal pattern that works for you and your lifestyle will help make these positive changes stick.

How To Meal Prep On Joe Wicks’ The Body Coach Cycle 1

Meal prepping is a great way to stay on track with your weight loss goals by preparing healthy food in advance. And what’s more, you can also save money in the process.

Typically, meal prep involves making the majority of your meals for a few days to a week ahead. You can choose to make Breakfast, Lunch and Dinner in advance, However, some people (myself included) only make Breakfast and Lunch, then cook dinner in the evenings.

There are different approaches to meal prepping. These include:

  • Full make-ahead meals: Cook the entire meal and store in the fridge or freezer for consumption at a later date
  • Batch cooking and freezing: Make multiple portions or meals, then divide out and store in the freezer. This approach is particularly useful for recipes you can cook in large amounts like soup, stew, curries, chillies and pies.
  • Meals for one: Prepare food and portion it in food storage containers which will normally last a few days.
  • Ingredient prep: If you prefer to cook and serve food in one go, this method takes some of the hassles out of the cooking experience. Just prep parts of the recipe in advance. Chop vegetables, mix spices or marinade meats to save time cooking later.

This might sound like a lot of work, but it’s actually not and might cut down your overall cooking time throughout the week. The key thing to remember though is that good organisation and preparation is crucial to getting the body you want.

The recipes included in your 90 day plan are quick and easy to make, and a lot of them can be batch cooked and stored in the fridge or freezer for later use.

For more information on how to meal prep, check out my 10 tips to smashing your meal prep here.

Portions, Ingredients & Allergies

The meals included in your plan have been tailored to provide your body with the ideal calories to fuel your workouts and burn fat. In order to achieve the best results possible try to stick to the recipes as closely as you can.

The amount of each ingredient in your meal plan refers to uncooked / raw weights (unless otherwise specified). This is the most accurate way to calculate the calories and macro-nutrients you will be consuming.

Sustainability and flexibility go hand in hand. Following a meal plan that is flexible is much easier to stick to. Therefore, if you want to swap any ingredients listed in your recipes, you can use the dedicated Body Coach swap tool. Just enter in the ingredient and weight to find out alternative options to include in your meals.

Similarly, don’t worry too much if there are any ingredients included in your 90 day plan that you are unable to eat. There are alternatives listed on your recipes for the most common allergies and intolerances.

However, if you are in doubt, you can contact The Body Coach support heroes or check with the official Body Coach 90 day plan Facebook group.

Using Protein Powder On The Body Coach Cycle 1

You will notice that some recipes and snacks include the use of protein powder.

I highly recommend using My Protein. I use their Whey Impact Protein Powder and I’ve found it to be superior to other brands that I’ve used in the past. I also love their range of flavours. My favourites so far are Natural Vanilla, Chocolate and Peanut Butter, Cinnamon Danish and Blueberry Cheesecake.

However, If you would prefer to use an alternative brand, try to stick to the nutritional stipulations below to ensure the protein powder fits within your meal plan:

Nutritional Information per 100g:

  • Calories: 360 – 440 kcal
  • Protein: 70 – 90g
  • Carbohydrates: <13g
  • Fats: <12g

Meal Variety During The Body Coach Cycle 1

You will notice the wide range of recipes included with The Body Coach 90 day plan. This is to encourage a varied diet to help you get all the vitamins and minerals you need, and to keep it fresh and exciting.

There are a few pointers to help you maintain a varied diet:

  • Avoid eating red meat more than a few times per week
  • Limit processed meats to no more than a few times per week
  • Aim to eat at least two portions of fish per week
    • Aim for at least one portion of oily fish per week
    • Limit oily fish to no more than four times per week (twice per week if trying for a baby or breastfeeding)
  • Aim to eat a variety of vegetables throughout the week, and fill up your meals with as many greens as you like.

Keeping Hydrated On Joe Wicks’ The Body Coach Cycle 1

There are so many benefits to drinking water, one of the key benefits being that water is vital to help your body burn fat. Drinking the correct amount of water will help to improve your skin, help your digestion and can even reduce fatigue.

It’s so important to hydrate your body from the moment you wake up and continue to do so throughout the day, including during your HIIT workouts.

Your plan will detail how much water you should aim to drink each day. To help you meet your amount of water each day I recommend investing in a water bottle to keep track of your intake.

You may feel bloated from the increase in water intake at first, but this won’t last for long and your body will need it.

It’s also wise to remember that your water intake is in addition to other drinks. If you do have other drinks remember to fit in your allocated amount of water too.

Additional Drinks

If like me you are a bit of a fiend for tea and coffee, try to limit these drinks to 1 – 2 cups per day to avoid your body becoming reliant on caffeine.

If you are cutting down on caffeine you may feel slight withdrawals at first. However, this will pass after a few days so don’t worry too much. Just keep up with your water intake.

During your time on the 90 day plan you will learn that fuelling your body with a proper diet and nutrition will give your body all the energy it needs without the need for an extra caffeine boost.

However, if you do enjoy a hot beverage, you can drink as much herbal tea as you like. Just try to avoid adding extra sugar.

It may or may not be obvious but soft drinks really are no good for you. Try to avoid these at all costs. Even the sugar free / diet versions are full of chemicals and artificial flavours.

Drinking Alcohol On Joe Wicks’ The Body Coach 90 Day Plan

So here’s the thing, and you might not like to hear it, but drinking alcohol could be the one thing holding you back from getting the body you want.

Why do I say that? Well, unlike macronutrients such as carbs, fats and proteins, alcohol is full of empty calories – calories without nutritional value. This can slow down your progress because your body will need to burn off any alcohol before it starts to burn fat.

While on the 90 day plan, I’d recommend cutting out alcohol as much as possible so that you can achieve the best results. In saying this, life will happen. There will be birthdays, anniversaries and other celebrations. You shouldn’t miss out, and if you do decide to drink alcohol that’s fine, just try not to go overboard and get on track the next day to smash a workout.

A Brief Understanding Of MACROS

Joe Wicks created the 90 day plan as a simple way to help millions of people get fit and lose fat. You won’t find any calorie or macro counts in your recipes as the focus of the 90 day plan is not on counting calories but building smart, healthy habits.

That being said, I will give a little bit of an understanding of the role macros will play in your journey through The Body Coach 90 day plan.

Nutrients are needed for our bodies to grow and function properly. We need a range of nutrients in different quantities for a variety of reasons. The ones we need in bigger quantities are called macronutrients.

These are carbohydrates, fats and proteins.

Carbohydrates

On workout days you will use your body’s stored carbohydrates during your intense HIIT sessions.

To aid recovery after your HIIT workout and ensure you have the energy ready for your next session, you need to replenish your body’s stores of carbohydrates with a carbohydrate refuel meal.

Proteins

Protein plays a number of roles within your body. All of your meals will contain a good portion of protein to help your muscles grow and repair after your HIIT sessions along with aiding the production of hormones that help to keep you feeling fuller for longer.

Fats

Fats are a stable source of energy to fuel your body for the low intensity activities that you do throughout the day such as walking, sitting and sleeping. This makes them perfectly suited to fueling your body on rest days.

Fats help to regulate your hormones and help your body to absorb many vitamins.

How To Stay Motivated On Joe Wicks’ The Body Coach Cycle 1

Let’s face it, you won’t always be motivated to stay on plan. It’s perfectly normal so don’t beat yourself up about it.

In fact, there is such a thing as Cycle 1, week 3 slump. Everyone gets it. This seems to be when your body has got over the excitement of the first two weeks and just feels a bit ‘meh’ as it adjusts to your new lifestyle.

So it’s worth noting that you’re not going to bounce out of bed every single day feeling the most motivated you have ever felt.

However, it will pass and once you complete a workout you will feel a million times better. You’ll enjoy the rush of endorphins and it’s true what they say you will never regret a workout.

In saying that, I do have a few tips to help you stay motivated on the 90 day plan.

  • Focus on your goals and track your progress
  • Remember why you started the 90 day plan
  • Celebrate the wins
  • Find support with like-minded people (and The Official Body Coach 90 Day Plan Community)

Do’s And Don’ts Of Smashing Joe Wicks’ 90 Day Plan

If you’ve made it this far through my comprehensive guide to smashing The Body Coach 90 day plan Cycle 1 then I salute you!

Here’s a final list of do’s and don’ts to make sure you get the most out of your experience with Cycle 1.

  • Don’t wait until Monday to start – You can do it, start now!
  • Do stock up on essential ingredients for the plan – Peanut Butter, Yoghurt, Protein Powder, ALL THE EGGS, Nuts & Seeds.
  • Don’t wait to buy your weights – Especially in the current climate when weights are harder to come by.
  • Do smile as much and as often as you can – Some days will prove harder than others and you’ll feel like throwing in the towel. Don’t. Just smile, carry on and continue to smash it because you can and you will.
  • Don’t compare your journey with that of someone else – Someone else might drop a stone in a week, you probably won’t. Don’t beat yourself up about this, just focus on your own path. It will happen for you.
  • Do embrace Facebook and Instagram communities – This wonderful bunch of strangers will be there to pick you up when you’re feeling down and celebrate your successes when you’re winning. They will answer all the questions and be there for you when you need them!
  • Don’t worry about the DOMS (delayed onset muscle soreness) in week 1 – This is perfectly normal and they will pass in a day or two, just try to keep moving as this actually helps your body recover!
  • Do get creative with your recipes – turn your trail mix into bars, turn your smoothies into muffins and your pancakes into cakes. Anything goes!
  • Don’t step on the sad step until you need to submit your end of cycle results – I’ve literally lost count of how many times I’ve seen someone get disappointed with their progress midway through a cycle. It’s likely you won’t see much progress until the final week of Cycle 1. I call this the WHOOSH effect.
  • Do make the Peanut Butter and Jam Smoothie – I have to give Joe Wicks credit, this is possibly one of my favourite recipes from The Body Coach plan and I still make it at least once a week.
  • Don’t give up – Giving up is the easy option and you won’t thank yourself. Keep going and get the results you want!
smash Joe Wicks the body coach 90 day plan cycle 1 (1)
Joe Wicks The body coach 90 day plan cycle 1 (1)
The comprehensive guide to The Body Coach 90 day plan cycle 1

What Is The Body Coach 90 Day Plan?

The Body Coach 90 Day Plan, is quite simply, a 90 day health and fitness plan which focuses on fresh (easy) scratch-cooked meals along with High-Intensity Interval Training.

What Equipment Will I Need To Start The 90 Day Plan?

Joe Wicks has designed the 90 day plan in such a way that minimal equipment is required. You don’t even need a gym membership to successfully complete the plan.
However, you will need some essential tools in order to get the most out of the plan. These can include a set of kitchen scales, bathroom scales, a measuring tape and a good pair of trainers.

What Is HIIT?

HIIT training is short bursts of High Intensity exercises performed in short regular intervals between work and rest.

Why Focus On HIIT Training In The Body Coach 90 Day Plan Cycle 1?

HIIT, if performed at maximum intensity, can burn significantly more calories than the steady-state cardio meaning you have a higher likelihood of burning more fat.

How Often Should I Workout In The Body Coach 90 day plan Cycle 1?

This is dependent on your weekly schedule, but to get the most out of the 90 day plan it is recommended to workout five times per week with two rest days.

Should I Do Any Extra Training In Cycle 1?

If you enjoy going for a nice long walk after dinner, you can keep this up on top of your HIIT workouts if you so wish. However, if you are planning to do a 5k run after each workout this wouldn’t be advisable as you run the risk of overtraining.

How Will You Be Eating On The Body Coach Cycle 1?

Training Days & Rest Days On The Body Coach Cycle 1
On training days you will have:
One carbohydrate refuel meal (after your HIIT workout)
Two reduced carbohydrate meals
Two snacks
On rest days you will have:
Three reduced carbohydrate meals
Two snacks
The important thing to note here is you should always aim to eat three meals and two snacks per day.

Why Eat Carbohydrate Refuel Meals?

Carbohydrate refuel meals are rich in carbohydrates to restore your energy levels and replace the glycogen that has fuelled your workout. As such they are lower in fats. They contain a good portion of protein to aid muscle growth and recovery from your HIIT workouts.

Why Eat Reduced Carbohydrate Meals?

Reduced carbohydrate meals are lower in carbs and higher in healthy fats to provide a stable source of energy and keep you feeling fuller for longer. These meals also contain a good portion of protein to aid in recovery.

Can I Have More Than One Carb Refuel Meal On Cycle 1?

On Cycle 1, you will be encouraging your body to burn fat by completing your workouts and also changing how you eat. It is recommended to stick to one carbohydrate refuel meal to be eaten after your workout so that your body can burn fat as a fuel source when you are not working out.

Can I Have My Carb Refuel Meal Later In The Day If I Train In The Morning?

It is not recommended to save this refuel meal for later in the day as this falls outside of your 1 – 2 hour window for replacing your glycogen levels to aid in your recovery.

Can I Skip A Meal On The Body Coach 90 Day Plan?

Skipping meals and snacks may end up slowing down your progress. Your daily calories have been tailored to give you the best chance of burning body fat. Missing out some meals or snacks may negatively impact your results.

4 thoughts on “How To Smash Joe Wicks The Body Coach Cycle 1”

  1. Wow, I haven’t heard of Joe Wicks before, but his plan definitely sounds great. That quote about not being able to out-train a bad diet resonated with me. Due to my condition, there have been seasons when I’m too unwell to work out properly. So I targeted my diet as an alternative for weight loss and it definitely made a difference. Thank you for sharing information about this plan.
    Tasha Marie x

  2. to be honest never heard of him before but looks like a promising 90 days body coaching plan. Since achieving body goals is not an overnight thing this sounds really good to try.

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