The Jessica Biel Workout

Jessica Biel is one of those reasons why men realize that they are men, and women feel jealous of that ‘bod’ that she possesses. If you aren’t aware of this, then it suggested that you watch the movie “Stealth” where she plays a pilot who flaunts her body while being on holiday.

As she puts it, it takes a lot of hard work to get such a body (no, we’re not talking about Jimmy Kimmel’s Hottie Body Humpilates Workout and Diet Plan here) with a serious diet and workout plan that is recommended by her personal trainer, Jason Walsh.

So your question might be: How does she maintain that excellent body of hers? Is there a particular Jessica Biel workout plan that she follows?

Jason Walsh has prepared this diet and exercise plan for Jessica Biel:

#1 – Warm-up: The walking lunge or light cardio on the elliptical, treadmill or bike.

#2 – Cardio: A half-a-mile jog along with two 200, 150 and 100 meter sprints.

#3 – Weight Training: Her style of working out with weights involves using lesser weights while doing more repetitions, which is actually more of a cardio workout.

#4 – For the Waist: Russian Twist with a medicine ball. 3 sets into 15 repetitions per side.

#5 – Core: Hanging Leg Raises.

#6 – Plyometrics – Jumping stairs (at least 20 while skipping one stair at a time)

When it comes to the diet, her trainer has made a plan where processed foods have been completely eliminated, while beginning with complex carbs at the beginning of the day and tapering off by the end.

So here is what she eats throughout the day:

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. Dark chocolate – a couple of pieces.

Filed Under: Celebrity Workouts

Escalating Density Training Review

Escalating Density Training or EDT is a new approach to gym training by Charles Staley. This approach is based on the basic theory that you should strive to increase the number of repetitions in each of the 15-minute exercising bouts, i.e. in each of the successive workout phases. This approach is based on the principles of progressive overload or what is also referred to as doing supersets that are used by serious gym-goers.

Understanding Escalating Density Training
Though Escalating Density Training does talk about progressively increasing the number of reps, it consciously stays away from over-training or training until failure. Please note that many bodybuilders swear by the virtues of training until failure, i.e. they do countless reps until they cannot squeeze out a single rep. This is how most bodybuilders seek to gain mass gains. For instance, EDT does emphasize upon pure bodyweight exercises like push-ups and maximum reps with squat jumps. However, it says that the reps should be maximized during alternating sets to avoid burnout or entering the train-until-failure phase. This means more rest between sets, helping you gear-up mentally and physically for the next set of increased reps.

What are the credentials of Charles Staley?
Charles Staley has been actively involved in teaching and coaching in the niche of fitness and physical training arena since 1983. His portfolio includes a degree in Sociology of Sport that he earned from the State University of New York. He has trained many athletes over the last, two decades including many well-known MMA athletes apart from Olympic-level athletes and winter-sport participants. His training wisdom has been sought by bob-sleigh participants to Olympic weightlifters apart from golfers and powerlifters.

What is impressive about the Escalating Density Training?
EDT makes it simple to exercise by minimizing the rule and making the regime easy to follow. Escalating Density Training offers greater flexibility in the sense that it can be used for weightlifting, power-lifting or bodyweight training. This is because it uses a simple way of maximizing reps and increasing muscle gains. The progressive overload approach to exercising is aimed at working the muscles much harder during each of the subsequent workout sessions which ensure that muscle loss due to over-training is avoided and muscle gains are visible, sooner.

What is not impressive about Escalating Density Training?
During the initial phase of trying EDT, you are bound to feel a bit relaxed and might feel as if you are really not pushing yourself hard enough. This is because you are performing low reps exercises and that too with lighter weights. In EDT, it takes time to reach that level wherein you find it difficult to complete your reps—this might seem like wasting your time, especially if you are looking for massive gains. However, the fact remains that during the latter phase of EDT, you recover more in terms of squeezing out more reps and the small breaks means that you can increase your load according to your preferences.

Is Escalating Density Training effective?
The progressive overload approach is aimed at forcing your muscles into becoming bigger, helping you increase muscle mass without pushing yourself too hard. However, you cannot expect to become leaner and fitter by religiously following this regimen. The workout demands here include 15-minute bouts of exercising hard that can be done at your home or the gym. Yes, Supersets as per the EDT approach are a bit less challenging than traditional supersets but as efficient. When combined with a good, complementary diet, results of EDT can be hard to ignore.

Who should try the Escalating Density Training program?
If you are seeking to increase your strength along with building muscles and seeking a way to minimize chances of gym burnout, EDT might be the best of programs currently available. However, if you want to stick to the traditional concept of bulking-up, EDT might not be the best choice for you. EDT is an effective program for all levels of exercisers, i.e. beginners and the more experienced gym-regulars.
Verdict

Escalating Density Training is ideal for anyone who is hard-pressed for time and seeking to make faster gains in the gym. It is not a short-cut towards developing muscles but it does help you to cut down on your workout time and still gain reasonably impressive results.

Filed Under: Workout Reviews

The Chris Evans Workout

Chris Evans had a body to start with, that was well-toned. Regardless, for Captain America, he had to put on some serious mass, and for this he went on a strict split workout.

Here is the five day Chris Evans workout:

Day 1
Muscle Group: Legs

  1. Leg Press
  2. Leg Extension
  3. Leg Curl
  4. Squats
  5. Lunges
  6. Calf Raises

Day 2
Muscle Group: Shoulders

  1. Military Press
  2. Dumbbell Press
  3. Lateral raises
  4. Shrugs
  5. Seated Lateral Raise
  6. Seated Barbell Press

Day 3
Muscle Group: Back

  1. Pull ups
  2. Deadlifts
  3. Seated row
  4. Straight leg deadlift
  5. Pulldown
  6. Bent over row
  7. Lateral Flys

Day 4
Muscle Group: Chest

  1. Flat Bench Barbell Press
  2. Incline Bench Barbell Press
  3. Flat bench Dumbbell Press
  4. Decline Dumbbell Press
  5. Incline Dumbbell Flys
  6. Peck Deck
  7. Pullovers

Day 5
Muscle Group: Biceps

  1. Dumbbell curls
  2. Triceps pushdowns
  3. Barbell Curls
  4. Preacher Curls
  5. Skull Crushers
  6. Hammer Curls

He did four sets with eight reps, with 90 seconds rest between sets.

Filed Under: Celebrity Workouts

Adonis Effect Review

The Adonis Effect seeks to put forth something beyond the usual in the niche of muscle building. Conceived by Brad Howard in collaboration with other popular fitness experts and published authors like John Barban and Brad Pilon, Adonis Effect by Brad Howard that training should be done with a view to develop a particular kind of physique that is attractive and not just for the sake of bulking-up.

Understanding the Adonis Effect
This exercising program is based on the theory that most women are attracted towards a certain kind of body shape and thus, the fitness goal of guys in the gym should be to attain that particular kind of body form which essentially means gaining muscle in a rather specific manner along with losing weight in other parts of the body. This theory is based on many research studies which suggest that there are certain specific shoulder measurements along with shoulder-waist ratios that are ideally suited for the height of an individual. Thus, the title ‘Adonis Effect’ aptly seeks to develop the kind of body that would be able to attract women. This ratio is referred to as the golden ratio and Adonis Effect by Brad Howard tells you how to achieve this by blending diet controls along with exercise programs that is further customized to suit each body shape.

Who are the brains behind the Adonis Effect?
All the contributors to Adonis Effect are established names in the niche of fitness training and muscle-building/dieting. Brad Howard has authored the largely successful title, ‘Fat Loss Black Book’ that seeks to dispel all the myths that have been created about diet and fitness by overtly aggressive marketing campaigns. On the other hand, John Barban is a fitness expert, having a certification in Strength & Conditioning and has experience as a conditioning coach. He is now a successful entrepreneur in the fitness niche itself apart from being credited with creating many successful types of sports supplements. He has worked for some of the largest brands in the nutritional supplements segment. Brad Pilon himself is a nutrition expert and boasts of nearly seven years of experience in the competitive supplement industry. Brad also has a master’s degree in Human Nutrition apart from being a certified Strength and Conditioning specialist. He has also authored many famous titles in this niche such as ‘Eat Stop Eat’ and the popular, ‘How Much Protein’.

What are the appreciable features of Adonis Effect?
Adonis Effect directly engages your attention towards a basic reason for exercising that many other fitness manuals have tried to avoid, i.e. many men exercise for the purpose of making themselves more attractive to the opposite sex and are not into fitness training for the sole purpose of being healthy and fitter. This means that Adonis Effect is one of the very few fitness guidance books that provide information about developing a more attractive body rather than merely telling you how to increase your muscle mass. Adonis Effect indirectly preaches that gaining mass isn’t the only way to look better since the bulky look might not equal all the parameters of physical attraction. Perhaps, the most impressive aspect of the Adonis Effect is the great deal of customization or personalized training freedom that it provides. Nutrition too is divided into several phases, i.e. there are nine programs of nutrition, each about 12-week long that cover nearly every height-to-waist ratio. Similarly, the exercise routines have been conceptualized to address different types of shoulder-to-waist ratios. In this niche, exercisers can choose across three separate programs, each being a 12-week schedule. The Adonis Effect provides many types of additional information, particularly about the negative influence of marketing bodybuilding that has affected the fitness industry, the manner in which supplements are being peddled and the generally incorrect exercise information that circulates across the web today.

What isn’t impressive about the Adonis Effect?
The Adonis Effect comes across as a complete information provider. It doesn’t leave out anything significant that can be counted as a negative. However, the concept of the book and its philosophy might be a bit unconventional for some folks as not every guy is actually seeking an Adonis-like physique. Many people exercise purely for the sake of developing more muscle or defining their body in a way that they deem is beautiful. This creates a downside—the concept of Adonis Effect has been designed only for males and too those with a particular mindset, i.e. being more attractive for the average female.

Is the Adonis Effect exercise program effective?
Yes, the Adonis Effect does make a lot of sense and is definitely helpful for those who are seeking to develop a more attractive, contemporary and thus, leaner and muscled body. It combines the ethics of most diet and exercise programs and chooses the best features to create a rather useful training information-provider. Unlike most of the present-day exercising manuals, it allows a lot of liberty via customization options.

Who should try the Adonis Effect?
The Adonis Effect seeks to engage a particular kind of gym-going crowd, i.e. men who are seeking to gain muscle in a way that enhances their physical appearance in a major way. This is not meant for your average exerciser or for females or those seeking to lose a few pounds. It is based on the concepts of the ideal body types and preaches about working-out seriously to attain the same.

Verdict
All those men who are ready to work hard towards the goal of making themselves more engaging for females and those who yearn for the perfect body, i.e. as defined by the science behind physical attractiveness between men and women, Adonis Effect is just about perfect. Even if you aren’t very serious about getting an Adonis-like physique, the general wisdom and fitness tips make Adonis Effect a worthy contender for your personal collection.

Filed Under: Workout Reviews
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