Joe Wicks shares the two secrets behind his three-month body transformation

Watch: Joe Wicks, The Body Coach, shares his full-body lean muscle workout

Joe Wicks has shared his dramatic body transformation and revealed the two main goals he set himself.

Also known as The Body Coach, the 36-year-old has posted his 'before and afters' on Instagram, both front and side profile, showcasing the new stronger and toned body he's trained for while in LA.

He credits the progress made in just three months to two things – sleep, which he describes as "the foundation that everything stands on," and lifting heavier weights, to "get stronger".

Explaining his motivation and process, he wrote, "My 3 month progress. I set myself two main goals when I landed in LA three months ago.

"No 1 was to get more sleep because back home my sleep isn't consistent and I don't get enough. I spend too long sitting up on my phone working, watching late night TV or playing Call of Duty with my mates online until midnight.

"The 2nd goal was to get stronger. To lift heavier weights and get progressively stronger each week just by adding a few extra kilograms or pushing out a few extra reps.

"What I've realised more than ever is that sleep is the foundation that everything stands on. When I sleep better and consistently I wake up with more energy to train harder. When I've slept well I also make better food choices."

LONDON, ENGLAND - JANUARY 11: Joe Wicks aka 'The Body Coach is seen during his live PE With Joe on January 11, 2021 in London, United Kingdom. As the UK enters it's third lockdown since the COVID-19 global pandemic started Joe has once again started keeping the nation's school children fit with free online sports classes. Photo by The Body Coach via Getty Images. (Photo by The Body Coach/The Body Coach via Getty Images)
Joe Wicks kept the nation's school children fit with free online sports classes (Getty Images) (The Body Coach via Getty Images)

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He also went on to reveal his exact routine, acknowledging the real test will be sticking to it when he returns to the UK.

"I've been asleep about 9.30pm most nights and trained consistently 6 days a week at 6am for 3 months. The challenge for me when I'm back home is to maintain this routine. I'm going to do my best to stick to it because I'm fitter and stronger than I've ever been and the sacrifices feel worth it," he said.

A number of celebrity friends have congratulated him for his body transformation. Rapper, songwriter and mental health activist Professor Green commented, "Goals achieved", professional English football coach and former player, and ex Chelsea captain, John Terry commented a muscle emoji, while BT sport football host Jake Humphrey posted clapping emojis.

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Other fitness gurus have shown their admiration, while fans have also showed their support, saying he looks "amazing", is always an "inspiration", with another writing, "Wow wow wow wow!!! Motivation right there!!! Please can you do a Santa Monica boot camp and take a few of us with you??." Many have also pointed out the helpful addition of his tan gained in the US.

Wicks has been regularly posting tips, exercise videos and delicious meal recipes to help inspire people to make their own transformations, including '3 simple strategies that have helped me to disconnect, feel calmer and be more present' earlier this week.

These strategies are leaving his phone downstairs before he goes to bed, having one hour of no phone when he wakes up, and no phone between 5-7.30pm to be fully present for his family during dinner, bath and bedtime.

Wicks has relocated to the LA, Santa Monica, with wife Rosie and their two children Indie and Marley, but still has a home back in the UK.

He is best known for his Lean in 15 15-minute meal videos turned best-seller cookbook, PE With Joe YouTube videos during the pandemic for kids missing out on school, and raising thousands of pounds for the NHS.

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Mia, aged 8, and Jack, aged 5, take part in
PE with Joe was a daily live workout with Joe Wicks on Youtube to help children stay fit during lockdown. (Getty Images) (Ian West - PA Images via Getty Images)