Buff Biel
How do you deal with stress in your life? Well, if you didn’t already know, exercise not only boosts the immune system and builds muscle, it relieves stress as well.
Physical activity pumps up production of feel-good hormones, called endorphins. Endorphins are often referred to as "natural pain killers." It is not exactly known why exercise creates a release of endorphins. It may be that a certain level of exertion is perceived as pain. Whatever the reason, most researchers have found that moderate-intensity exercise lasting at least 20 to 30 minutes produces the greatest increase of blood endorphins. To get your natural high, exercise for 20 to 30 minutes at 60 to 80 percent maximum seems to produce the best results, but longer duration and lower intensity will also work. The only thing that doesn't work is short, high-intensity workouts.
To get started with the stress relief, find an activity that you love. All forms of movement, from swimming, to weight training and running, can increase your fitness level while reducing your stress. If you can find an activity that you enjoy, the act of getting caught up and focusing on the single task can help shift your focus away from stress. As your endorphins kick in you may find a renewed sense of energy and optimism that crosses over to everyday life. Keep it up and you will find yourself living in a state of euphoria, worrying much less about the stresses of life.
To stay motivated, set a goal like trying a new dance class or improving your running time. Also, enlist the help of friends to help you commit to a place and time to exercise in tandem. If all else fails, grab the latest gossip magazine at the checkout counter of your grocery store and let Jessica Biel inspire you with her bikini photos cavorting with Justin Timberlake on the beach!
Jessica Biel's trainer, Jason Walsh, revealed to People magazine what this starlet has done to look so darn buff.
*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 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. "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:
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 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 low-glycemic basmati rice.
Sweets
A couple of pieces of dark chocolate.
*Courtesy of People magazine
