Beach Body Like Jessica Biel

Thanks to my fantastic sister and author of Always Pretty in Pink, I've learned to copy and paste! Yay me! So, here is the diet and exercise plan of Jessica Biel. Enjoy!

After watching the 30 best bikini bodies on E! last night, my new life goal is to get a bikini body like Jessica Biel's. Although she's number 5, I think she deserves number one. In 2008, she was voted most fit female celeb, and with good reason, she has a fantastic body.

So, today I looked up her diet and excercise plan online and am going to attempt to complete it. I just wanted to post it here in case some of you feel inclined to join me, or if I ever get the great honor of someone asking for my personal diet/exercise plan. : )

Diet:

Eat unprocessed, "clean foods" starting with complex carbs in the morning and tapering them off by the end of the day.

Eiminating processed foods from your diet is more than half the battle. It will provide you with drastic improvements to your health and your ability to perform functionally.

Breakfast: 1 cup of oatmeal with handful of berries or oatmeal with 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.

Pay attention to the glycemic index of foods and the resulting repercussions of eating too many foods with a high GI rating. Eat leafy greens in there with spinach and broccoli, some eggs, berries, chicken, etc.

Exercise:

Stretch: One of her favorite warm-ups is the walking lunge.

Cardio: After a ½-mile jog, they hit the track for two 200-meter, 150-meter and 100-meter sprints.

Core: “Hanging leg raises don’t build a six-pack, but they flatten,” says Walsh [Biel's trainer]. “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: 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.

Here are some of the components of her workout that I personally agree with. She does High Intensity Interval Training with track sprints, plyometrics, and weight training. Now you may say here “What!? Lighter weights and more reps? What gives here?” Well, let me explain. By “lighter weights”, Jason Walsh is prescribing a challenging weight with reps in the vicinity of 8-12… but the exercises are to be done back to back. He’s not saying that women should pick up 2 lb weights here!

From what I gathered, Jessica works out very intensely for hours at a time. When she was preparing for her role in BLADE 3, she was working out 4 hours a day, seven days a week, whether it was martial arts training, strength training or cardio.

Anyway, I am starting on this routine tomorrow and hope to see results by the end of next month . . . maybe even a before and after photo? We'll just have to play that by ear. : )