Healthy and toned, Jessica Biel has got the body of the moment. Here’s her workout and diet plan.
The 24-year-old star has been working out with L.A. trainer Jason Walsh for the past eight months. And it’s paying off.
“She tells me she’s the happiest she’s ever been,” says Walsh, who also trains Kate Beckinsale and Ben Affleck.
The two work out for an hour, three to five times a week, upping the intensity if there’s a premiere or photo shoot on the horizon. “We focus on making her lean,” he says.
“We don’t pay attention to weight. I don’t think she even owns a scale.” Their measure? How the clothes fit.
Jessica Biel’s Workout:
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 1/2-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. “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.
Jessica Biel’s Diet:
“Clean foods”- those that aren’t processed-are on the menu Walsh created. “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 1/2 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 low-glycemic basmati rice. Sweets A couple of pieces of dark chocolate.
Jessica Biel’s New Year’s Resolution:
“Stop eating cheese and start eating kale. I eat way too much cheese. Kale is good for you and delicious with a little garlic.” [source: People, Feb. 2007]