Regarding her workout routine, Jessica said, "I try to work out every day for 45 minutes to an hour. I start out on the treadmills or elliptical machine for 10 to 15 minutes to get my heart rate up to 180 beats per minute. Then I do 50 lunges and crunches. Next I get back on the machine for another 10 minutes. Then I work on shoulders, biceps and triceps. I do that nonstop for four sets. When I work out, I have energy and feel good about myself."

还有，她家里的人都是overweighted的....下面是她的diet:

One source reports Jessica Alba has been on a diet since the age of 12. Jessica said, "Everyone in my family is heavily overweight. I wanted to be healthier, so I started cooking for myself when I was 12 years old. When I eat breakfast, I’ll have an egg-white omelette and fruit, or cottage cheese and a peach. For lunch, I’ll have a salad. Dinner is usually vegetables and chicken or fish. During the day I’ll have some dried fruit, or I’ll have a chocolate or strawberry frozen yogurt. I don’t really eat desserts or bread."

哈哈

下面的有三个明星：Jessica Alba, Lindsay Lohan, and Eva Longoria

Why You Should Do Squats and Lunges

This is why your workout should include squats and lunges.

Both Jessica Alba and Eva Longoria do squats and lunges and circuit training workouts.

Lindsay Lohan, sadly, doesn't look like she's working out much these days.  But she was in the middle of the picture.  Hey Lindsay, if you need a trainer, I could get you back in rockstar shape in about 6 weeks.

Why do Jessica and Eva base their workouts around squats, lunges, and circuit training workouts?  Because it works.  Squats and lunges are extremely intense exercises using all of the muscles in the legs butt and thighs.  The intensity of using all of those muscles in coordination cannot be replicated with muscle isolating leg machines.  The sum is much, much more than the parts.

Squats and lunges have a hormonal response and a level of intensity that burns fat and builds sexy lean muscle.  Anyone who is serious about getting that "rockstar body" needs to include these two powerful exercises in their workouts.  Eva Longoria's ass does not look like that by accident.  It takes smart workout programming and hard work.  Jessica Alba is not genetically gifted, most of her family is overweight.  She built that body herself through diet and squats and lunges.

I'm continually saddened by all of the nonsense out there.  Stupid books, crappy gadgets, and mostly useless supplements are everywhere.  Take a look at the options you have in your gym, and notice who is using what equipment:

•  In my gym, all of the overweight people are on the ab machines doing thousands and thousands of pointless and ineffective crunches.  Crunches are just too low intensity to make any real difference in how their body looks.  They just don't know.  It's the same as the people who only do long slow cardio, same thing.  No intensity = no rockstar body. 

• Look at all of the girls that are really, really hot.  At some point you always see them squatting or lunging.  Or doing some squat or lunge variation, like step ups.  Usually they are strong - they aren't squatting with the 3lb plastic dumbbells.  They are squatting and lunging with fairly heavy weight.  Lots of intensity.  They are getting some work done, and it shows in their results.   It's actually rare to see a girl squatting who doesn't look good.

Now I understand that not everyone knows the proper form for squatting and lunging.  And if you don't know the correct form, these exercises can get pretty sketchy.  The last place to learn good squatting form is from the other people in the gym, many are doing it wrong.  If you are unfamiliar with the proper form for squats and lunges, you should hire expert instruction.  I'm not saying that learning to squat and lunge correctly is easy, I'm saying that it's worth it.

说得很有道理

有段时间我只是去跑步，但腿部修饰效果不明显

后来加入了LUNGES(在心率上去了以后），腿部一下子就塑造出来了。^_^

我问个stupid question, lunge是指的什么啊？？？

还有就是溜狗，也是很好的运动

看看JESSICA，还有我闷的海延美女就知道拉：）

可惜我的狗都不喜欢动，555

以下是引用ricco在2007-4-17 23:47:00的发言：

我问个stupid question, lunge是指的什么啊？？？

co-ask

以下是引用ricco在2007-4-17 23:47:00的发言：

我问个stupid question, lunge是指的什么啊？？？

这个就是LUNGE

关键是：用很轻的WEIGHT,但重复很多次！而且要在心率上去了以后做，至少要3×15。

以下是引用香日葵在2007-4-17 23:51:00的发言：

这个就是LUNGE

关键是：用很轻的WEIGHT,但重复很多次！而且要在心率上去了以后做，至少要3×15。

手是不是只是拎着weights就行？没有动作？

google出来的：

http://exercise.about.com/od/exerciseworkouts/ss/bestbuttexercis_3.htm

这个带动画，比较直观点：http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html

真的是粉HOT啊。。。

我的男性朋友无一例外的认为她的身材超棒，比那些丰满的吸引的多

不是啊。要起来、蹲下的，大腿一定要与地面垂直或者水平

以下是引用香日葵在2007-4-17 23:54:00的发言：

真的是粉HOT啊。。。

我的男性朋友无一例外的认为她的身材超棒，比那些丰满的吸引的多

她该丰满的地方挺丰满了啊。。。就是个子不太高而已

不过我觉得身材比例什么的都很好了，胖瘦、肌肉比例也适中~~~

手可以平抬或不动

看你想不想练手臂咯～

她brother也是长得超帅！当年她还想领她brother进娱乐圈呢~~

她就是混血混得太好了！！

hehe，pump it up里面有一段就是跳lunge

喜欢她的身材啊