Lose Stubborn Fat!: Jessica Biel's Workout Week

Strong girls are hot

Day One: High intensity, time based circuits

Day Two: Sprints at the track

According to her trainer, Jason Walsh: "Usually sprints ranging from 200m at 75% to 100m at 100%. We do 6-8 sets depending on how she's feeling from the day before.

We'll sometimes end with some hops up stairs (single and double leg) and I'll let her recover to 120 BPM (beats per minute) to get better output during each rep."

Day 3: Regeneration and recovery work. Lots of foam rolling.

Day 4: More high intensity, time based circuit training.

Day 5: Punching and kicking focus mitts, in rounds.

Day 6: Recreational sports

You'll notice that Jessica Biel does a lot of high intensity, time based circuits. Does that sound familiar?

Chinups

Chinups and pullups are both pulling your chin over the bar - pullups are palms facing away from you, and chinups are palms facing you. I have a tendency to use the term pullup for either one, but since people ask all the time, I thought I'd clear that up.

Jessica Biel does chinups in sets of six.

I throw this out there because typically my leanest girl clients are busting out, on average, six unassisted chinups per set.

I wanted to highlight this for all the girls that "think they'll never be able to do an unassisted chinup". The truth is, it's only a matter of time. On average, my clients (girl and guy) take away about 10lbs of assistance on the assisted pullup machine every month. That means that if you're using 70lbs of assistance right now, you're probably about seven months away from doing full, unassisted chinups.

Or there are the girls who "think they'd have enormous arms" if they did chinups. Check out Jessica Biel's arms. Case closed.

Jessica Biel's Movie Star Cardio

I put the full quote about the sprint day so you can see what movie star cardio really looks like: Running 200m sprints and 100m sprints.

If you've never run at a track before, you might not be familiar with how short 200 meters is - it's half a lap around the track. It's 1/8th of a mile.

So on one hand you've got all the people in the gym doing long... slow... mile after mile of cardio. And you know how they look... And then you've got Jessica Biel doing extremely short, fast sprints, and you know how fit she looks.

Also, there's a cardiovascular response to the kinds of circuits she's doing - all the squats, lunges, pullups, deadlifts, and even the punching and kicking drills.

Single leg squats and single leg deadlifts.

Well guess what? Jessica Biel isn't doing Curves circuits. She's doing circuits made up of really, really hard, big, intense movements like single leg squats and single leg deadlifts. Two of my absolute favorite exercises.

If you've been reading this blog for any length of time, I've beat the squat and deadlift thing into the ground. I'll say it one more time: You will not get the body you want without learning how to correctly squat and deadlift, and then getting strong in those movements.

A lot of people don't know how to squat and deadlift, and a lot of people do it wrong. If you're not a squatting and deadlifting pro already, find yourself a RKC (certified kettlebell instructor) or CPT (certified personal trainer) in your area to teach you how. I'm forever grateful to my first trainer Dave Werner for teaching me to squat and deadlift.

If you get on a first name basis with squats and deadlifts, then getting the body you want is only a matter of time and consistency.