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August 17, 2007

Jessica Biel Workout: Get the beach body

For some reason the papparazzi likes taking pictures of Jessica Biel at the beach.

Maybe it's because she's famous.  Maybe it's those great action shots of her playing some sort of paddle ball in the surf. Or maybe it's because she's in really awesome shape and she looks unbelievably awesome in a bikini.

Jessica has had a couple big name celebrity trainers, and here is what the workouts she has done with both trainers had in common:

1.) Jessica did circuit training workouts.
2.) They focused mostly on big movements: Pushing, pulling, squatting, and deadlifting.
3.) They used some sort of explosive finisher: Jason Walsh likes having Jessica do stair jumps.  (I love stair jumps also, and I'd also add kettlebell swings)
4.) They had Jessica doing interval training cardio and sprints.

It all boils down to one thing: Intensity.

The more intense workout will always burn the most fat.

We've entered a new era.  In the past there were celebrities who did relatively low intensity workouts, and made up for it with long hours in the gym and  unbelievably perfect diets.  Now we're in a new world of powerful, smart, time efficient workouts. 

Everything I do with my clients is about smarter workouts and more intensity for faster and better results.  The trainers that are getting their clients better results are all doing the same four things that Jessica Biel's trainer's did, and the girls and guys that are leaning out fast are all doing the same four things that Jessica is doing.

Your workouts should be short, hard, and full body.  If you're spending two hours in the gym, ask yourself why.  If it's for fun - cool.  If it's because your workout is low intensity and it takes two hours to feel like you did something, you need to kick it up a notch.  What if you needed to be in and out in 45 minutes?  What changes would you make to your workout to get everything important in?  What low intensity fluff would you cut out?

You can also check out my other article: Jessica Biel's Workout Week

Headshot2 By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds: Take Your Body from Good to Rockstar.

National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT) and Performance Enhancement Specialist (NASM-PES),
Level 2 Russian Kettlebell Challenge Certified Instructor (RKC2)

© Joshua Hillis 2007

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Hey there Josh, I've been reading your blog for quite some time and I must say, I really really like it ! I have one question for you though : if I wanna pack on a couple of pounds (and, mind you, I'm talking about LITERALLY only a couple of pounds or so) of muscle, do I have to go through a different workout and diet regimen, or should I simply start your circuit training workout(s) ? Is it even possible to achieve fat loss AND get a slight increase in muscle mass at the same time ? I'm not a really skinny guy , just average but with some extra flab I'd like to lose.

Could you please clarify this ? Can people gain muscle without having to put on fat ? Can they lose fat without losing even a minimal amount of muscle ?? Cos my muscle mass is pretty average, I'm afraid if I los even little I will start to look starved, and I don't want the fat to go away and reveal a big fat NOTHING !!!

Oh, by the way, I'm a guy, hehe. :D

Thanks in advance,


Hi Josh
This is my first time on your site. What advise would you give a female 39 yrs old with about 60 lbs of extra weight? I have just started working out in a gym and would like to know what key movements would you have me do if I could work out with you?


Invest some time in learning how to squat and deadlift with perfect form.

Most importantly:



Regardless of anyone's personal preferences, Jessica Biel and Jessica Alba simply cannot be grouped into the same category of fitness. Biel has a body that OBVIOUSLY has been shaped by knowledgeable training & nutrition, and hard work.
As fitness professionals, you and I can both agree that only one of these ladies has a physique that's deserving of laudation from the fitness community.
While Alba is slender, I believe that promoting such a figure can only be furthering the unhealthy ideas prevalent in America of what a woman "should" look like.

She is so HOT.. American women look great mostly.. for an All Natural diet pill that works try the only trimode fat burning pill with NO caffeine, NO ephedrine, and NO diuretics. Special for summer.. buy 2 get 1 free.. all for under $100

Perfect article. You can acheive anything that you would like if you put your mind to it!!!! Good Luck:) Tracey

You are right. It makes much more sense to do a short "intense" workout than a long drawn out boring routine. Probably less likely to cause injury too-many joggers, for example, end up hurting their knees, feet and cause free radical damage to their tissues.

Good article.You have to maintain this body by doing some exercises rather than taking pills,surgeries.

jessica biel seems to be taking cue from other celebrities

Its good to keep the weight less and maintain the body fit.

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