How To Train to Get Body Like Jessica Biel

I first knew Jessica Biel from her role as the vampire slayer (Abigail Whistler) in Blade Trinity in year 2004. Under personal trainer’s guidance, Jessica has made great transformation for the movie – slim thighs, firm butt and toned arms without losing her femininity. After watching her year 2007 movie I Now Pronounce You Chuck and Larry, I am impressed even more by her toned hourglass figure and would claim that she is a great role model for woman who wants to get in shape.
After doing research from different sources, I have summarized her fitness approach, workout regimen and diet plan in this article.

Jessica Biel’s Fitness Approach

• PersistencyPersistence – Jessica Biel exercises for an hour each session and 6 sessions a week. In a week, she has three-day cardio regimen and spends three alternate days focusing on muscle development and toning.
• Various Exercises -
  • In addition working out in gym, Jessica does outdoor activities. She has been seen wrapping a rubber exercise band around both ankles and takes lateral steps.
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  • She also does sprint on the track. Not forget to mention martial arts and kickboxing.
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• Opt For Compound Exercises – Jessica Biel does full body movement exercises. She trains with medicine ball. For example, she does a lunge with twists while she is holding the ball.
• Eat Enough – Contrary to belief, she does not cut down her diet. Instead of junk food, she eats organic and natural food.
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Jessica Biel’s Workout Regimen

1. Warm Up - She does five-minute of warm-up on the treadmill, followed by three to five minutes of light stretching. One of her favorite warm-ups was 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.
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2. Cardiovascular exercise – 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 sprint for:
   • 2 sets of 200 meter sprints
   • 2 sets of 150 meter sprints
   • 2 sets of 100 meter sprints
   I believe the reason Jessica does this high intensity interval sprint is to prevent her body to get used to her normal cardiovascular done in steady state in the gym. By doing so, she burn more body fat.
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3. Plyometrics training – Plyometrics training is specialized, high intensity training techniques used to develop athletic power (strength and speed).
   • Jessica Biel jumps from the bottom step of a flight of at least 20 stairs with 3 flights in total. When she first started, she complained that the exercise was too tough as her leg muscles were sore a day after.
     
   • Another plyometric exercise she has done was the jumping squats. Biel would 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 demanding move. According to her trainer, she hates this, but she also loves it. This exercise tightened up her legs and core muscles.
4. Weight Training
   • Her weight workout that changed 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 on squat, pull up and push up.
   • Biel also uses light weights but more repetitions. In fact, her trainer admitted that it was more like a cardio workout. I believe that fat burning is still the key reason for her to train like this.
5. For the Abs – Jessica Biel did not enjoy leg raises, but her trainer still got her to do so. She also did Russian Twist. Last but not least, she did crunches too.

Jessica Biel’s workout photos taken by paparazzi:

Jessica Biel’s Sample Diet:

• 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.

She 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. What amaze me even more when I read that she does not have a scale at home. In other words, she does not care much about her weight.

Justin Timberlake must have been impressed with Jessica Biel’s workout too.

Celebrity like Jessica Biel has the luxury or getting a full time personal trainer at her side. However, the trainer would not get on the machine and work out for her. She is the one who made the commitment for the change. She is the one who choose and eat what is on the plate. When she was interviewed for the secret behind her transformation, she said, “There’s no pill, there’s no diet, there’s no magic drink.”
I believe what she is trying to say, “It is hard work and hard work”.

You may want to check out another success story – Ryan Reynolds who acted along side Jessical Biel in Blade Trinity. Rumor is saying that Kate Beckinsale (star in Underworld and Serendipity) is using Jessica Biel’s workout plan too. No surprise since Kate’s personal trainer is one of Jessica Biel’s personal trainers, Jason Walsh too.

Top 10 Pick Up Lines For Girls or Guys At Gym

So, have been going to pubs, bars or clubs but no luck to pick up any girl or guy? Tired of getting rejected?
I hope that you won’t give up that soon. Gym is probably another good place you want to try. However, it is never easy without a good pick up line. So, I have compiled top 10 pick up lines for both men and women. Use it accordingly. Otherwise, you may still end up to stand for one night instead of having one night stand.
Good luck.

For Girls To Pick Up Guys at Gym:

1. “You got a new iPod. Should I get the 10 gig or the 30 gig?”
2. “Can you close the bracelet for me?”
3. “Your gloves are nice. Where did you get them?”
4. “Do you think that class instructor good?”
5. “Can you teach me how to use this machine?”
6. “Do you know any workout to reduce the breast size? Mine is a bit too big to handle.”
7. “I never do this, but I think you’re cute and I got tired of waiting for you to talk to me.”
8. “That’s a stain on my bra top, isn’t obvious?” (pointing to the breast)
9. “They say missionary position help men to work out the chest and triceps, is it true?”
10. “Is that a train in your pants, or are you just happy to see me noticing how big your dick is?”

6 Reasons You Should Exercise with Cross-Trainer or Elliptical Exercise Machine

July 27th, 2008 · 25 Comments ·

You probably have seen a machine with two long handles at the cardio section. Some people call this machine as Elliptical Exercise Machine or Elliptical Bike. Some call it Cross-Trainer. So, what exactly are Elliptical Trainer or the so called Cross-Trainer?
It is an exercise equipment that combine the movements of the stair climber, treadmill, and the exercise bike into one. It combines the movements and benefits of hiking, cross country skiing, and biking. With elliptical exercise equipment, your legs travel in an elongated circular motion. It is as if you are standing on a cross country ski machine but instead of your feet moving back and forth, the machine forces them to move around in an oval pattern (hence elliptical).

Here are the major benefits of elliptical exercise machines:

1. The most important aspect of using an elliptical trainer is the reduction of impact. It provides the similar type of workout as jogging but without the wear and tear on your joints. Because of your weight, jogging actually places a great deal of stress on the back and joints. If you have ever jogged a lot and without a good pair of jogging shoes, jogging can be hard on your knees, ankles, shins, and back. With elliptical bike, because your limbs remain in continuous contact with the machine, its operation limits the impact to your joints. That’s why most fitness experts recommend the elliptical trainer to people who have a hard time exercising because of physical ailments such as bad joints and arthritis.
2. Depending on the intensity, you may burn more calories with the elliptical trainer compared with the treadmill or the exercise bike. The actual workout feels like a brisk walk even though you are exerting as much effort as a good run. Elliptical trainers burn the between 8 and 12 calories per minute. Not too bad.
   
3. If you choose an elliptical trainer with dual action handle bars, you can actually get a true cross training workout that uses your whole body, including your upper body. But, for me, I prefer not to hold the bar because I tend to move slower. Without holding the bar, I feel that my abs will actually work slightly harder in stabilizing my body.
4. For those who want to work out your lower legs, the elliptical trainer uses all of the muscles of the lower leg. Therefore, you will strengthen and build your lower legs.
5. Another great thing about the elliptical trainer is that you can move at a comfortable speed while allowing for the occasional burst of high intensities.
6. Safe to use. When you stop, the machine stops. The amount of resistance on an elliptical trainer will determine how much effort it will take for you to keep your feet moving. The speed will be determined by your own movement.
   
7. For those who is looking for a home gym cardio equipment, consider this machine. Elliptical machine uses very little electricity and is economical to operate. Because of lesser impact, there is less wear and tear of the machine, making the maintenance quite low compared with treadmill.

For those who are overweight or who has chronic knee problem, I highly recommend cross trainer. It does less harm to your knees and I am sure you will like it.I have been using this machine since two years ago and I have no complaint about it so far. Once you use one, you will be hooked. The machine at my fitness club actually has a LCD screen showing few cable TV programs (ESPN, MTV and Star Movie). I never like doing cardio, but now, you know why I like this machine so much.

How To Build 300 Warrior’s Body with Gym Workout?

Most of you have probably watched 300 movie. Many have written about this movie and some are still talking about it. Hope it is not too late for me to write about 300. Not really the review on the movie itself, but something else.
Just in case you wonder what 300 movie is about – it is actually a film adaptation of the graphic novel 300 by Frank Miller. It is about how Spartan King Leonidas and 300 Spartans fight to the last man against Persian King Xerxes and his army of over one million soldiers.

Lots of slow motion shots and gimmicky Matrix-style battle scenes. Almost all battle scene features at least one long shot that varies from super slow motion to super fast motion repeatedly. If you like Matrix with lots of blood, you will like 300.
What really impressed me is not so much on the story, but the actors’ body shapes.
Most girls may drool over the actors’ solid body shapes because this movie really shows lots of man-flesh. I almost dropped my balls after I found out about the training routine the crew has gone through. The director has successfully shown that Spartan army was not only cruel, but also ripped with muscle built from the hardships.
While surfing the Net for 300 movie posters, came to know Mark Twight with his so called 300 workout. Wonder who Mark Twight is? Mark Twight is an exercise guru and former world-class mountain climber who clings to the “no pain, no gain” mantra. 300 actors were trained by him under his brainchild program which has the same name, 300.

Gym Jones, where the crew was trained, is a no-frills gym. No funky music, no air conditioning, no mirrors and no comfortable place to sit. Twight warns that his Spartan workout is not for the faint-hearted, nor the out-of-shape.
These men were trained eight to ten weeks. One of the more interesting purposes behind this workout scheme is that the trainers did not want to turn the actors into bodybuilders. They wanted to create the conditions of the Greek warriors, shaping the modern man into a warrior look alike.

When I watched the preview of this movie, I thought the production team was relying computers alone to shape the actor’s bodies. I was wrong. These actors have shed their sweat and tears to get bodies like that. Like what Twight wrote, “The typical interviewer wants to know about the “magic” workout the cast did to make them look so good. Some were disappointed to learn that hard work is magic…”
No shortcut. Hard work and discipline instead.

King Xerxes (left) is not really that tall in real life.

“300″ workout gets its name from the total number of repetitions. But, those 300 reps are not done every day. Rather, the 300 workout was the finale of months of training, a kind of graduation test, after actors had weight lifted and trained with tools such as medicine balls and Kettlebells. What they were training is to prepare for the “300″ test. Here is what the regimen:

• 25 pull-ups
• 50 deadlifts at 135 pounds
• 50 push-ups
• 50 box jumps with a 24-inch box
• 50 “floor wipers” (a core and shoulders exercise at 135 pounds)
• 50 “clean and press” at 36 pounds kettlebell (a weight-lifting exercise)
• 25 more pull-ups

Add the above reps together and you will get for a total of 300 reps and do all of them in less than 20 minutes.

See the pool of sweat?

No shit. All compound exercises.
300 is a one-time test, an invitation-only challenge undertaken by those deemed ready for it. By the end of the four-month project, 17 people had done the workout. This constitutes about 50% of the cast and stunt crew. Only one actor passed the test. Andrew Pleavin, who plays Daxos, leader of the Arcadians, was the only actor to take it. He finished in 18 minutes and 11 seconds.
You may have thought they have gone through typical bodybuilding programme of progressive overload and tonnes of supplements to make those guys bulk up. Not really. Twight said, “We took the opposite route of calorie restriction to make them look like they lived off the land, in the wild, all sinewy and ripped. The diet was adequate to fuel effort and recovery, barely.”

Training for the actors required 90 minutes to two hours a day, five days a week, plus the same amount of time fight training. Stuntmen trained 90 minutes to two hours, five days a week, and another four to six hours fight training.
The workouts are tough. In one interview, Gerry Butler, who plays the Spartan King Leonidas, summed up his experience when he said, “Pretty much anything Mark Twight offered up was so difficult in the kind of way where you wish you had never been born – and even more than that, wished he had never been born.”

To become King Leonidas, Butler, who by his own admission was in less- than-ideal shape when he was tapped for the starring role in 300, spent 4 months transforming both his body and his mind. He went through the intense training required to build a warrior’s physique, aesthetically and functionally and with a warrior’s mentality.
This program is not for layman like us. “To ensure that the guys would last for the entire project, we addressed recovery as well as hard work in our process: we had a massage therapist on-site every day and a kinesiologist visited twice per week to treat anyone ailing.”
Damn, can you believe that?

If one is out-of-shape person, he will not survive under 300 training, even on the first day. One could probably only benefit from the Gym Jones workout is the person who already has a foundation in working out. So, no, not for a beginner. The entire regimen is too intense for the average person, but, do not be surprised if a modified version of the 300 workout appears at your local gym club. If US, Australia and Singapore can accommodate pole dancing after Demi Moore popularized it in the movie of Striptease, it is definitely possible to see a scale down version of 300 is introduced.

I like what Mark said, “…If you decide to do any of the workouts, take responsibility for your decisions and for the load you use. You make your own bed. Be willing to lie in it.”
So, ladies, if you have not watched 300 yet, go watch it now and it will better prepare you for a naughty night dream. As for guys, feel free to be jealous, but, don’t hate.  And all for gym goers, watch the movie and go whack the irons today!