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Think of this blog as a diary preoccupied with getting thin, staying thin and understanding thus sharing pro-ana tips and tricks, thinspiration, fasting, celebrity weight loss secrets, effective diet pills, effective diets, effective exercise equipment and effective exercise dvds? No matter your size or plan and what you plan on doing about that this place will not judge... xo

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Wednesday, June 18, 2008

The Daisy Duke Workout!!

How Jessica Simpson transformed into Daisy Duke!

story 1: She worked out 2 hours a day, 5 days a week. Did 45 mins of strength training, squats and lunges (3x20) and squat jumps. She did 30-45 minutes of cardio and was on the Zone diet. She ate plenty grilled chicken, fish and steak with salad / vegetables.

story 2: She was on the Atkins diet, ate no sugar and worked out two hours every day.

story 3: She worked out for 2 hours six days a week. She did the South Beach diet, ate no sugar and was motivated by having to wear a bikini on the big screen.

story 4: She worked out for 1 hour and 30 mins almost every day. She did one hour of weights and 30 minutes of cardio. The main exercises were lunges and squats where she lifted 7 1/2 lb dumbbells.

story 5: She worked out two hours a day doing squats and lunges. She simply stopped eating crap. No sugar with the exception of fruit.

story 6: she worked out an hour and a half a day six days a week. Her workout routine varied from week to week. She cut out processed foods and ate mostly grilled chicken, fish and green vegetables. She mostly did lower body weight training with 20-24 reps per set. She walked on the treadmill and increased to a slight jog for 5 - 10 minutes. She did 3 sets of dumbbell rows while in the squat position for 20 - 24 reps per set.

Most of her weight training sessions focused on higher reps (20-24) per set, which is very effective for lower body work and incorporated more traditional sets of 8 to 10 often for a change of pace.

Let’s take a look at one of Jessica Simpson’s leg routines:

  • Light warm up on the treadmill walk increased to a slight jog for 5 – 10 minutes.
  • 3 sets of dumbbell rows while in the squat position for 20 – 24 reps per set.
  • 3 sets of body weight squats.

Jessica Simpson’s Dukes of Hazzard workout routine would continue as follows:

  • Lying Dumbbell Triceps Extension: 2 – 3 sets of 20 – 24 reps
  • Reverse Lunges: 2 – 3 sets per leg, 12 reps per set (per leg)
  • Treadmill – 8 minutes at 6.5 mph
  • Bicep Curl from a Lunge Position 1 set of 18 reps.
  • Lateral Raise from a Lunge Position (swith leg position) 1 set of 18 reps
    This superset is done for 3 sets
  • Treadmill – 8 minutes at 6.5 mph
  • Incline Crunches: 15 – 20 reps
  • Prone Kneeling Leg Extensions: 2 – 3 sets per leg x 18 reps per set
  • Treadmill: 5 – 8 minutes of cool down
  • Forward Lunges: 2 – 3 sets x 10 – 20 reps
  • Traveling Lunges: These are just lunges but instead of staying in place you walk across the room. If this is too easy, try doing it holding a pair of dumbbells at your side.

As you can see, the sculpted Jessica Simpson legs came from a workout emphasizing leg and glute work.

The Five Criteria for the 5 Factor Diet

At each meal:

1. Low-fat quality proteins
2. Low- to moderate- glycemic index carbohydrates
3. Foods high in fiber
4. Healthy fats only
5. A sugar-free beverage


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