Jessica Simpson's Body-After-Baby Secret (Besides Weight Watchers)
Jessica Simpson’s pregnancy can be summed up in one word: Big. First of all, it seemed like she was pregnant forever. Second, the lead up to the arrival of little Maxwell was huge in the press, capped off by a nude Demi Moore-style Elle magazine cover. And, of course, there was her baby bump. At Fitbie, we think Simpson looked beautiful, but she was criticized by many for indulging in a few too many of those buttered Pop-Tarts she craved. In March, her 5-foot-4 frame carried 170 pounds.
It may not be too much longer, though, before the new mom can slip back into her Daisy Dukes. Earlier this week, Simpson told US Weekly that she’s within 10 pounds of her goal weight. After giving birth to her 9 pound, 13 ounce bundle of joy on May 1, she joined Weight Watchers, and has been holding meetings in her home with her mom and 12 of her close friends. She'll reveal her postbaby physique on September 10 on Katie Couric's new talk show.
Simpson doesn’t credit her success to solely to Weight Watchers. In addition to watching her food intake, she’s been working out. And it hasn’t been hours and hours of high intensity weight lifting and running, either. Aside from short weight-training sessions with her personal trainer, she’s mostly been walking for exercise, reports USA Today. Using a pedometer to track her steps, Simpson has been logging about 14,000 per day.
Experts recommend that people take a minimum of 10,000 steps per day. (There are about 2,200 steps in a mile.) In addition to weight control, the health benefits of walking are practically endless: Harvard researchers have found that walking 30 minutes a day at a moderate pace improves circulation, combats depression, bolsters the immune system, helps prevent osteoporosis, and cuts the risk of heart disease in women by as much as 40 percent.
If you want to lose fat and get toned, take Simpson’s lead and follow a walking plan that incorporates light strength moves. This plan, originally published by our friends at Prevention magazine, blasts calories—you could melt off up to 5 inches and 13 pounds in just 4 weeks!
THE BYE-BYE BELLY FAT WALKING WORKOUT PLAN
Do this 50-minute workout 4 times a week. The moves and format will stay the same throughout, but starting in week 3, you'll do longer cardio and strength intervals. Going harder for longer will boost your muscular and cardiovascular endurance. (Search: How do I increase my cardio endurance?)
Weeks 1-2
Do each cardio interval exercise for 30 seconds, then walk/recover for 30 seconds. Complete the circuit twice, for a total of 10 minutes.
Do each strength interval exercise for 30 seconds, then walk/recover for 30 seconds. Complete the circuit 4 times, for a total of 20 minutes.
Weeks 3-4
Do each cardio interval exercise for 60 seconds, then walk/recover for 60 seconds. Do the circuit once, for a total of 10 minutes.
Do each strength interval exercise for 60 seconds, then walk/recover for 60 seconds. Complete the circuit 2 times, for a total of 20 minutes.
WARM-UP
10 minutes
Walk at an easy to moderate pace: 5 minutes. Walk at a brisk pace: 5 minutes.
CARDIO INTERVALS
10 minutes
Alternate cardio intervals with recovery intervals. During recoveries, walk as fast as you can while still allowing your breath to slow.
Do each move for 30 seconds during week 1 and for 60 seconds during week 2.
SKIP: Hop on left leg while bending right knee up to hip height. Travel forward, alternating sides.
SIDE SHUFFLE: Stand with knees bent in a half squat. Shuffle to the left 4 times, hopping as legs come together. Stop, then shuffle to the right 4 times. Alternate sides.
LUNGE WITH TWIST: Step forward with left foot into a lunge. Twist torso to the right. Step right foot to meet left. Alternate sides, moving forward.
LATERAL HOP: With hands on hips and feet together, hop to the left 12 to 24 inches, then to the right 12 to 24 inches. Repeat.
CURB CLIMB: Step up onto a curb or stair with left foot, then right foot. Step down. Repeat, alternating sides.
STRENGTH INTERVALS
20 minutes
Alternate strength intervals with walking/recovery intevals. During recoveries, walk as fast as you can while still allowing your breath to slow.
Pushup
Standing Bird Dog
Burpee
Curb Squat with Side Leg Press
Side T Plank
COOL-DOWN
10 minutes
Walk, moving from a brisk pace to a moderate to easy pace: 7 minutes.
Stretch calves, quads, hamstrings: 3 minutes.
—Christine Mattheis, Editor
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