I have not been blessed with good height and metabolism genes and have to work my butt off to stay fit. Until recently I would excercise and diet just to look good until I realized that it's my lifestyle that needs a permanent make-over. It is exhausting to go to the gym 6 days a week and eat healthy (considering my love for all kinds of food!); and that's why I always look for inspiration. My ideal body type is athetlic, but graceful and that's why I love Jessica Biel for her consistency. Here is how she does it...
Discipline - Jessica Biel exercises for an hour each session and 6 sessions a week. In a week, she does three days of cardio and spends three alternate days focusing on muscle development and toning. Rotation - In addition working out at the gym, Biel does outdoor activities. She has been seen wrapping a rubber exercise band around both ankles and takes lateral steps. She also does sprints on the track, martial arts and kickboxing. Compound Exercises - Jessica Biel does full body movement exercises. She trains with a medicine ball like doing lunges and twists while holding the ball.
Diet- She definitely does not cut down her food intake. Instead of junk food, she eats organic and natural food.
Warm Up - 5 minutes of warm-up on the treadmill, followed by 3-5 mins light stretching. One of her favorite warm-ups is the walking lunge. This stretches the larger leg and glute muscles. With feet together, lunge first with right leg. Bring left foot alongside right. Lunge with left. Do 8 to 10 repetitions per leg. Cardio - First, she jogs for half a mile to warm up. After that, she does her intervals with 6 sprints. She rests about a minute between each sprint. She sprints for: 2 sets of 200 meter sprints 2 sets of 150 meter sprints 2 sets of 100 meter sprints This high intensity interval sprint is to prevent her body to get used to her normal cardio done in a steady state at the gym - it burns more body fat. Plyometrics training - Plyometrics is a specialized, high intensity training technique used to develop athletic power (strength and speed). Biel jumps from the bottom step of a flight of at least 20 stairs to the third 3rd. Another plyometric-type exercise she does is jumping squats - squat on a balance board, use a burst of power to leap into the air, then land back on the board and continue the squat position. She did 12 repetitions of this move that tightens her leg and core muscles. Weight Training - Her weight workout changes from week to week. Sometimes, she isolates a body part, such as her shoulders. Other times, Biel focuses on opposing body parts, such as chest and back, biceps and triceps, or quadriceps and hamstrings. She also trains with her body weight by squating, doing pull ups and push ups. She uses light weights but more repetitions. Her trainer admitted that it was more like a cardio workout. In fact, in order to burn fat it is advised to train in this manner. Abs - Leg raises, Russian Twists and crunches. Sample Diet: Breakfast: 1 cup of oatmeal with handful of berries or diced apple and cinnamon, and a side of protein (typically one egg scrambled with three egg whites). Snack: 1 slice whole wheat toast with almond butter and sliced bananas on top. Lunch: Vitamin-rich salad (spinach, asparagus, broccoli) dressed with lemon and a teaspoon of olive oil or vinaigrette plus with 5-6 oz of chicken . Snack: A banana or apple or strawberries or soy-based protein drinks made with nonfat milk or protein bars or a dozen unsalted almonds. Dinner: 6oz. of fish, plate full of veggies, 1/2 cup of low-glycemic basmati rice. A couple of pieces of dark chocolate. Biel always goes for non-processed food. She eats complex carbs at the beginning of the day and tapers off. Although Biel was in good shape to begin with, she lost 10 pounds and reduced her body fat by 10 percent before shooting "Blade Trinity". She does not even have a scale at home! I have successfully incorporated some of these 'practices' into my regime and they work!Examples: push-ups, lunges, light weights + more reps, and no carbs at night!