Jessica Biel, the acclaimed actress, has recently shed light on the demanding regimen required to achieve and maintain her striking physique for television roles, particularly her “peak shape” seen in the Amazon Prime Video series “The Better Sister.” Her candid revelations underscore the intense commitment to nutrition and fitness that often goes unseen behind the camera, challenging common perceptions of celebrity fitness.
The Unattainable “Peak Shape” for “The Better Sister”
Viewers of “The Better Sister” were particularly captivated by Jessica Biel’s toned physique, especially in a viral scene featuring her in a backless white dress that highlighted her sculpted back muscles. However, Biel has openly stated that this level of conditioning is “not maintainable unless you are living the strictest, most rigid lifestyle with your nutrition and with your fitness,” a demanding routine she admits she “cannot do” on a long-term basis. She further elaborated in a TikTok video that while she strives for strength, particularly in her back as she ages, the extreme conditioning for the show was a temporary state. Currently, she is working to gradually return to a similar shape.
The Workout That Built the Look
To achieve the impressive strength and definition showcased in “The Better Sister,” Biel adhered to a rigorous workout routine. Developed in collaboration with her trainers, Ashley Brown and Ben Bruno, her regimen emphasizes muscle building and flexibility. Biel’s trainer, Ben Bruno, has attested to her consistent hard work and dedication in the gym, noting that her impressive physique is “not by accident.”
Key exercises in her routine, as demonstrated by Biel, include:
- Dumbbell Hip Thrusts: Biel adapts this by using dumbbells when a barbell is unavailable, positioning them on her thighs and driving through her heels to engage the glutes and extend her hips.
- Romanian Deadlifts (RDLs): Performed with a slight bend in the knees, focusing on sending the hips back and hinging from the hips to work the glutes and hamstrings.
- Hamstring Curls with an Exercise Ball: Lying on her back with heels on an exercise ball, she pulls her heels towards her glutes while keeping her hips lifted.
- Goblet Step-Through Lunges: Holding a dumbbell or kettlebell at her chest, she performs lunges by stepping forward and then immediately stepping the same leg back.
- Cable Med Glute Kickbacks: Biel has shown how she improvises this exercise with resistance bands when a cable machine isn’t accessible, kicking her banded foot behind her.
Biel openly shares that she modifies her workouts based on her environment, highlighting the adaptability of her fitness approach, especially when traveling or lacking specific gym equipment.
Nutritional Discipline and Realism
Beyond her strenuous workouts, Biel’s “peak shape” also involved significant dietary discipline. She has alluded to periods of “food jail” when preparing for specific scenes in “The Better Sister” to achieve her desired look. While not adhering to one strict diet plan, Biel focuses on a balanced approach, prioritizing protein intake when training. She has also noted that she generally feels better when limiting or avoiding gluten, wheat, and dairy products. Her diet often includes a high intake of greens, many sourced from her own garden, with spinach and radishes being among her favorites for salads. Despite these periods of intense restriction, Biel emphasizes the importance of balance, acknowledging that she does enjoy “cheat days” with items like cookies and pizza.
Evolving Fitness with Age
At 43, Jessica Biel approaches her fitness with a realistic perspective, recognizing that her body has changed over time. She stated, “My body’s not 20 years old anymore,” and consequently, she adjusts her workouts to meet her current needs. Building muscle is a crucial component of her routine, which she believes is essential for maintaining strength and overall wellness as she ages. Her transparency about the effort involved in achieving a “TV show physique” provides a valuable, grounded perspective on celebrity fitness and body image.
