- Ask your coach if you can have Quest Bars, or Carb Killas.

Tempo is the speed at which you perform one rep of an exercise, and the four-digit number is the time in seconds you take to lower and lift the weight, and pause at the bottom and the top. Everyone gets the same plan, the same recipes, the same workouts.

Don't freak out if you put on weight - because your clothes are probably looser and you feel better. Use a weight that allows you to only just complete the final rep of the final set for each exercise. Well, not quite. You can't do the plan for 90 days, then go back to how you were before, and expect your body to just stay how it is, and I'm living proof of that. In a real case of "be careful what you wish for," these workouts are short but brutal (especially if you happen to be doing Cycle 3 during a heatwave).
AMAZING unofficial Facebook group for the plan, 29 things you only know if you've done The Body Coach plan, 'I hated my body, and this is how I learned to love it', 'I did Khloe Kardashian's 30-day challenge and here's how my body changed', "How I look isn't the norm, but I love my body", "My body is a reflection of everything that's made me who I am", "How cancer changed my life… for the better". You go back to Cycle 1 principles, so you're only eating carbs after a workout. Now I've graduated, I'm still following the principles of the plan and doing the workouts. Raise your hips and brace your core to keep your entire body stable. It changed my body. So many rice cakes). Lean forwards slightly from your hips, but keep your chest up and back straight.

A glass of wine every night? You’ll perform the same sessions containing the same moves in the same order, but with two key changes each week to keep your muscles growing bigger and stronger.

A smart approach is to train on Monday, Wednesday, Friday and then Saturday or Sunday, to get the maximum amount of recovery time. It's been reformatted for mobile devices vs. the chunky printable PDFs from the early days. So I was craving a fitness plan with structure that would get my overall health back on track, because, reminder: slim doesn't necessarily mean healthy and vice versa. Having said that, there are a few annoying things about the plan - sometimes the instructions weren't clear enough (for example, it didn't mention on Cycle One I wasn't supposed to eat a breakfast smoothie more than twice a week). But to be honest, how I ate on this plan when using the CYO principals is not that different to Weight Watchers' latest iteration, Flex (known as Freestyle in some markets).

Go as low as you can, then press back up to straighten your arms and return to the start position. Prepare the machine, following the instructions to make the necessary adjustments so when you sit on it you’re positioned correctly and safely. - Buy Tupperware or cheap plastic takeaway boxes, and 'prep like a boss' when you can. - If you don't have a gym membership, that's fine.

The Body Coach Joe Wicks is famous for "Lean In 15" books. They still only take about an hour MAX though.

The big difference is not the food, it's the exercise.

Pause and flex your triceps to keep the tension on them.

Carbs are worked into meals in small quantities, unless you exercise and then you get more.

But I am in the best shape of my life, I feel amazing, toned, strong and have loads of energy and literally haven't got sick since starting the plan.

Every workout in this plan is made up of straight sets.

On rest days, you have no carbs really, but you still have the snacks. If you've read my 2015 review as well as this one, you'll have spotted one very obvious thing: I didn't maintain the results I got back then.

I first discovered Joe Wicks, aka The Body Coach, back in 2015, and it wasn't long before I was embarking on his 90-day plan.

You also aren't supposed to booze at all (yep), but you drink loads of water and can have two coffees with a bit of milk a day, or two teas.

Which erm, sounds pretty good to me. Don't weigh yourself unless it's at the end of Cycles.

Prepare the machine, following the instructions to make the necessary adjustments so you’re positioned correctly and safely.

But it also meant I got my fill of junk food, and felt absolutely crap and bloated after my holiday, so I came back wanting to stick to the plan and get it done with! I felt fit, strong, and healthy - and that's 100% more important to me now than a number on a scale. Overall, yes, but it depends what you want out of it. If you cook for someone other than yourself, you need to get them on board. Plus I couldn't get my head around the idea of eating so much to get in shape, so I didn't always have my snacks, which is supposed to help fuel your body to burn fat and build muscle. So I was actually more bloated when I started.
Keeping your chest up, abs braced and back straight, pull the bar down to chin height, leading with your elbows. Keeping your chest up, core braced, and a slight bend in your elbows, bring your hands down in a smooth arc to meet in front of your hips. Take a deep breath in, then breathe out forcefully and press the handles up until your arms are fully straight. Cosmopolitan, Part of the Hearst UK Fashion & Beauty Network.

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