Jessica Biel moves her body everyday

Jessica Biel works out with her personal trainer 2-3 times a week. After many years of gymnastics, her legs and back was the weak part of her body. Therefore she is now focusing on getting those areas in shape as well. She alternates between fitness training and weight training, cycling, yoga and ballet. She used to dance ballet a lot and still thinks it’s a fantastic form of exercise. She wants every part of her body to feel strong and achieves that by alternating between different physical activities.

Jessica Biel grew up with well-trained parents, so being active has always been a natural part of her life. Jessica Biel does something every day to make sure she stays physical active. It may be in the gym, in the pool or hiking with her dogs.

No bread, dairy, sugar, salt and less meat

Jessica Bies is on a strictly healthy diet when she’s working out. She works out 6 days a weak and during those days she avoids bread, dairy, sugar and salt. She also reduces the meat intake. Her favorite ingredients are quinoa and vegetables.

Jessica Biel gives herself one day, usually Sunday, when she eats whatever she want. She thinks this is very important so your mind doesn’t go nuts. This 6-day method that she is following is called “Kelly Bensimon Method”.

She reveals that she is not perfect and she sometimes mess up her fitness and diet, but as you can see she stays mostly focused on her goal to stay healthy and strong.

Her body transformation started 10 years ago

Cameron Diaz has not always been as fit and toned as today. She has always looked great but she used to be a model and was very thin and tall. She didn’t have much muscles because she never used to work out.

The transformation started about 10 years ago when she trained martial arts for Charlie’s Angels. “At the end of each day, I thought I would die,” she admits. “It was the most intense thing I have ever done in my life. I made a decision that I would never let it get to a point where I forgot what it was like to be strong”.

Weight training and Pilates great for women 30+

Today Cameron Diaz spends an hour a day to exercise and has an organized weight training and aerobic program and is stronger and healthier than ever before. She has recruited a personal trainer, Teddy Bass, to help the star actress maintain those great legs that many would die for.

Her personal trainer Teddy Bass helps her to keep those legs looking long and lean by doing a mix of weight training and Pilates. Teddy Bass explains that this is the best combination for women over 30. The weight is great for building the butt and Pilates helps with elongation and smallness.

She works out five days a week but focuses strongly on outdoor sports  like surfing, snow boarding and hiking.

Cameron Diaz has “dinner” for breakfast

By having a “dinner-like” breakfast she stays fuller longer and consumes fewer calories during the day. She seem to follow the food pyramid and eats 6 small meals of low carb everyday to keep the energy level high throughout the day. An example of a typical day for Cameron Diaz would be:

1. Breakfast: Garlic rice, broccoli, eggs, lemon and either chicken or beef.
2. Snack: Protein shake with water
3. Lunch: Salad and lean chicken or beef
4. Snack: Fruit and handful of nuts
5. Dinner: Egg white omelet with herbs, tomato, onion, mushrooms
6. Snack: Protein shake with water

If you want to build muscles there are some things you should be aware of before you start. Vigorous activities  use up more calories per hour so you need to balance your diet and exercise, according to the food pyramid guidelines. Here are a few pointers that can help you reaching your goals.

Eat 5-6 meals per day

To build muscles the body needs a regular intake of energy. If you want your muscles to grow, you will have to eat more than 3-4 meals per day and increase to 5-6 meals per day. Remember that the meals should not be big and unhealthy; instead they should be divided into breakfast, lunch, dinner and 2-3 healthy snacks.

Increase your Protein Intake

Protein is the most important thing when you want to build muscles. The best way to keep you protein intake at a proper level is through protein-shakes. A protein-shake is very good alternative as a snack.

You need Carbohydrates after practice

Try to get Carbohydrates directly after practice because your body is working at a higher speed and needs its recovery. Your muscles need the energy after practice. Check the food pyramid for foods rich in carbs.

Rest between every set

By taking longer breaks between every training-set your muscles will have time to rest and recover. The rest will make it possible for you to work on heavier weights, which is important if you want to build muscles. Rest about to 2 minutes after each set.  (Remember that this applies to muscle building and not fitness training).

Split Routine

A “Split Routine” is recommended if you want to build muscles. A Split Routine means that you work more intensively on a specific muscle group within a workout. During the “Split Routine” workout you will not be training your whole body, only a few specific muscle groups. During the following workout, you will be concentrating on new muscle groups. With this routine you will give your muscles time to recover.

The Diet is important

The diet is also important. 60-70% of the success will depend on your diet!

Be patient

It takes time to build muscles. You need to be patient as well as dedicated.

Go slow the first two months of your training so your body can adapt to the new routines and also avoid injuries.

Exercise stimulates the release of endorphins, chemicals produced in the brain. Endorphins have many positive effects on your body like relieving pain, enhancing your immune system and reducing stress. Endorphins can also help delaying the aging process and may have an anti-depressing effect. Endorphins also have a positive affect on moods like anger, tension and fatigue. When the endorphin rush kicks in varies from person to person, but you should feel it within 10 to 30 minutes of exercising. A tips: you may even get a natural endorphin production from meditation, deep breathing, acupuncture, massage and spicy food.

Exercising has a distractive affect on your mind. By training you become distracted from your stressful and negative thoughts.

Exercising also has a cognitive affect on your mind since it generates positive thoughts and emotions.

Another benefit with exercising is that it gets you socially interacted with people. You get to know new people who are interested in the same type of exercise.

Exercising also has a positive affect on your memory and learning ability. Don’t overdo your training though. According to studies from “The Salgrenska Academy in Sweden”, you must give your body the time to rest in order for positive affects to occur on your memory and learning ability. Always listen to your body.

Some of the benefits of walking 20 minutes twice a day:

• is just as efficient as running half an hour, three times a week
• counteracts stress
• makes your mind clearer
• improves your memory
• makes you more creative (due to movements of the arms and legs stimulating both sides of the brain)
• makes you more optimistic and harmonious
• gives you more energy
• increases your metabolism and reduces your weight
• helps the body to heal (due to the increased oxygen level in the blood)
• reduces the risk of having age related diabetes
• reduces the risk of having Osteoporosis
• reduces the risk of dying from cancer
• reduces the risk of dying too soon

If you are a person that don´t move a lot during the day you can start by walking yourself to a healthier lifestyle. It does not take a lot of effort, and at the same time you can enjoy your surrondings.

Eat 3 main meals together with 1-2 snacks and 1 extra snack after your workout. Choose vegetables and fruits and other foods that contain lots of carbohydrates.

Before your fitness activity

• Eat one main meal 2-4 hours before your fitness activity. Choose food that does not contain too much fat or fibers.

• Drink 2 cups of water (5 dl) before your exercise.

After you fitness activity

• Drink 2 cups of water (5 dl) directly after your exercise and then drink 0.5 cup of water (1.5 dl) every 15 minutes until you reach 150% of what you have lost during the exercise.

• If your exercise is longer than 60 minutes, it’s good to take energy/sport drinks.
• 30 minutes after your fitness activity: eat food that contains 2-3.5 oz of carbohydrates (60-100 g) and 0.35-0.5 oz of proteins (10-15 g).
• 2 hours after your fitness activity: eat a steady meal

Before a competition

• 4 days before the competition: lose the carbohydrates with a 2 hour long intensive workout session.

• The following days before the competition: eat a carbohydrate rich diet with a high energy level and drink a lot of water. Your workout should be slower with a lower intensity from now on, until the competition.

Here are two tasty and simple food recipes. Enjoy!

Pasta with Bean and Tomato Sauce

713 kcal: 64% Carbohydrates, 18% Protein, 18% Fat

A plate of pasta is great food before a fitness activity. Add legumes, vegetables and bread to this delicious pasta.

• 1 cup of cooked black-eyed beans (2.5 dl)
• 4 inches of leeks (10 cm)
• 1 garlic clove
• 1 tablespoon of rapeseed oil
• 0.5 teaspoon of pungent fennel
• 0.5 can of whole tomatoes
• 0.5 teaspoon of mint
• Salt and pepper

• 7 oz of spaghetti
• Serve with easy boiled broccoli or parmesan cheese

Energy Buns

2 buns + 1 yogurt drink = 532 kcal: 71% Carbohydrates, 11% Protein, 12% Fat

Bake your own energy buns. Eat them right after your fitness activity, preferably with a glass of home made yogurt. Two energy buns and one glass of yogurt drink, give 3.3 oz of carbohydrates (94 g) and 05 oz protein (15 g).

12 energy buns:

• Whip 1 large egg together with:
• 2 tablespoons of sugar and
• 6 tablespoons of liquid honey and
• 3.5 oz of low fat milk (1 dl)

• Mix 10 oz of oatmeal (3 dl) together with:
• 5 oz of flakes (1.5 dl)
• 3.5 oz of peeled sesame seeds (1 dl)
• 3.5 oz of raisins (1 dl)
• 2.5 oz of flour (0.75 dl)

Put all the ingredients in one bowl and mix up the dough. Divide the dough into 12 buns and put them in the oven.

• Oven: 350 F (175 C)
• 10-15 minutes

1 yogurt drink:

3.5 oz of natural yogurt (1 dl)
1 banana
5 oz orange juice (1.5 dl)

1.  Find  activities that you enjoy

If you want a long term result it’s important that you enjoy your fitness program. Try out different fitness workouts like running, power walking, aerobic, spinning, weight lifting, yoga, Pilates, dancing, bike riding etc. Try to combine your fitness program with exercises that build your muscles as well as raise your heart level. Find a couple of activities that you can alternate between. Engaging in different fitness activities will make your workouts more fun in the long rung. You will also be working out different muscle groups and thereby avoiding strained muscles.

2.  Make a fitness program

If you have a fitness program, it will get harder to cheat. Write down what kind of fitness activities that you will be doing during the weeks. Also write down the days and hours of your workouts. Stick to your weekly fitness program.

3.  Restructure your day if you don’t have the time

Maybe you can do your fitness in the morning before you go to work or during your lunch break or directly after work. Find a fitness center that is close to your home or work if it makes things easier. It’s not that hard to make time for one hour of fitness three times a week. The difficulty may be getting into the new routines, but after a month or so it should get easier, especially when you see the results.

4.  Find a training partner

It’s always more fun to do your workout together with another person and it’s also harder to cheat when you have someone that can give you the pep talk. You can also get a personal trainer from your fitness center if you need extra support.

5.  Don’t try to lose weight too quickly

If you manage to lose 1 pound (454 g) per week, that’s very good. If you lose weight too quickly, there is a risk that you will only lose the water in your body as well as the muscles and you don’t want that. If you have a fitness program that pushes you too hard in order to lose weight faster, you will not get sustainable results in the long run.

6.  Eat regularly

You should eat 4-6 times a day in order to burn your calories more effectively. Have breakfast, lunch, dinner and two snacks (like fruits or vegetables).

7.  Give yourself rewards

Set up a fitness goal for next month. Say to yourself that if you manage to achieve this fitness goal you will buy yourself something you want (clothes, trip, massage, spa treatment etc).

8.  Stay focused

Remember that you will most likely not have the same motivation all of the time. Your motivation will have a strong connection to your fitness goals. Sometimes your workouts may show great results and other times you will not get the wanted results. Have this in mind and keep staying focused. Start today and you will soon see wonderful results!

Healthy diet

If you establish a workout regimen that is moderate and regular, and add a diet rich in healthy foods, you can improve your body in many ways, including developing healthy nails, hair, skin and muscle tone. At the same time, you will minimize the reductions of good health that are brought about by life styles or age.

A Detox diet can help to change what you consume and how food is utilized by your body. This type of a diet removes toxins from your body in an effort to cleanse it, so that you can concentrate on building a fitness routine.

Physical exercise

Physical exercise is essential to maintain proper body fitness. This type of exercise can assist you in developing or maintaining overall good health and fitness. There are various exercises you can use to maintain or increase your fitness levels.

• Endurance exercise helps to lower your body’s blood glucose levels. This exercise can be done before you eat.

• Strength training helps your body to burn energy at a better rate that lasts all day. If you do a lot of strength training, you may notice that you gain a bit of weight, because muscle weighs more than fat. Aerobic exercise will help your body’s overall condition, and more specifically it may help your heart health, since it helps increase the endurance level of your heart.

General fitness training will help you work toward long-term well-being and health. Incorporate the various types of exercise, along with a healthy diet, to keep your mind sharp and your body fit.

Aerobic Exercise is intense for a longer period of time

Aerobic exercise helps to keep your heart healthy. Aerobic exercise to improve fitness is performed at a fairly high intensity level, over a good amount of time. If you run at a moderate pace for a long distance, this is referred to as aerobic exercise.

Aerobic literally means using oxygen. It helps your muscles to use oxygen as they generate energy. Aerobic exercise generally includes the types of exercises that you perform in moderate activity levels, for longer than average time periods. This helps to maintain an increased heart rate. The oxygen helps to burn glucose and fats, and it produces the substance which is the energy carrier for all the cells in your body.

During your initial aerobic exercise, your body will create glucose by breaking down glycogen. In the absence of glycogen, your body will metabolize fat. In other words, when you are doing Aerobic Exercise your primary fuel for the body will be fat and glucose (carbs). This is a relatively slow process, and your performance level will decline as your body loses glycogen and burns fat. The change in fuel from glycogen to fat is the reason for “hitting the wall” in runner’s lingo.

Aerobic exercise (30 minutes, 3 times a week) can prevent hypertension, heart disease, stroke, obesity, diabetes and caner.

Anaerobic Exercise is intense for a shorter period of time

Aerobic activities become anaerobic when performed at a pace that raises your heart rate past 80 percent of maximum. The energy is burned over a shorter period of time. Anaerobic Exercise features strength-based, brief activities, like bodybuilding or sprinting. This helps your body learn to respond to short and intense bursts that call for use of energy. Other examples of anaerobic exercise are soccer and tennis because of its intense activities.

The word Anaerobic means without oxygen and refers to the intense level of the exercise, in which your muscles are not receiving enough oxygen to maintain your muscle movements, forcing you to slow down. During an aerobic training your body accumulates lactic acid at a very high speed. Your body is unable to remove the lactic acid fast enough and this creates a burning sensation in your legs, just like when you are sprinting to the end of a race.

Anaerobic improves endurance and develops strength. A greater muscle mass also increases your metabolism so you burn more calories even at rest. Anaerobic exercise also offsets the loss of muscle mass that occurs naturally as we age.