Jessica Biel Workout

Perhaps one of the more impressive examples of female fitness is the story of Jessica Biel. While she was never truely out of shape, she needed to really tone her body while gaining muscle for her role in Blade Trinity. By the end of her training, she looked simply amazing. Tone arms, slim thighs, you name it. Recently, she has consistantly been ranked one of the most beautiful women by many magazines, and its no wonder why with a body like hers. While her results are certainly not easy to achieve, her workout and diet plans have been released so you too can work out just like Jessica Biel to hopefully get an equally sexy body.

Workout Regimine:

• Stretch: One of her favorite warm-ups is the walking lunge. “This stretches the larger leg and glute muscles,” says Walsh. How-to: With feet together, lunge first with right leg. Bring left foot alongside right. Lunge with left. Do 8-10 per leg.
• Cardio: “It’s the cardio that leans her out,” says Walsh. After a ½-mile jog, they hit the track for two 200-meter, 150-meter and 100-meter sprints. Comment: this type of training is extremely effective HIIT. For more detailed information, look here.
• Core: “Hanging leg raises don’t build a six-pack, but they flatten,” says Walsh. “Jessica hates them, but she powers through!” How-to: Hanging from a high bar or rings, pull knees up slightly above waist. Do three sets of 15 repetitions.
• Plyometrics: “These hurt,” says Walsh of stair jumping. “Even athletes hate them. After Jessica did these the first time, she would’ve punched me if she had the energy.” How-to:Jump from the bottom step of a flight of at least 20 stairs to the third. Keep going, skipping a stair each jump.
• Weight Training: “We tend to use lighter weights and do more reps,” he says. “We keep moving, so it becomes a cardio workout too.”
• For the waist: They do the Russian Twist. Sit down and lean back slightly. Hold a 5-lb. medicine ball and twist from side to side, 15 twists per side, three reps.
• For shoulders/biceps: Stand with knees slightly bent. Hold 10-lb. weights in each hand. Curl to chest. Rotate hands, palms face outward. Press overhead together. Do 3 sets of 10-12 reps.

Diet Plan:

• One type of food that Walsh choose to highly emphasize were so called “clean foods.” Basically, Biel eats a mostly natural diet for best health. “She eats complex carbs at the beginning of the day,” he says, “and tapers off by the end.”
• Breakfast: 1 cup of oatmeal with handful of berries.
• Snack: 1 slice whole wheat toast, 1-1 ½ tbsp. of almond butter and sliced bananas on top.
• Lunch: Salad with 5-6 oz of chicken, vinaigrette dressing.
• Snack: A banana, apple or strawberries.
• Dinner: 6oz. of fish, plate full of veggies, 1/2 cup of basmati rice