With the onset of a pandemic, remaining fit is becoming a tad harder than usual. Here’s to getting inspiration from your favorite stars on how to keep the rhythm going and maintain a wholesome lifestyle.
WHAT IS JENNIFER LOPEZ’S DIET?
Jennifer Lopez’s diet is designed to help her stay healthy and strong for her hectic lifestyle and physically demanding performances.
Her diet prioritizes wholesome, nutrient-dense foods, favors fresh and organic options, and limits processed and refined products. As such, leafy greens, lean proteins, and complex carbs are some of the artist’s go-to food choices. Also, proper hydration plays a key role in her dietary regimen, while alcohol and caffeine are restricted. In addition to helping her lead a healthy lifestyle, J.Lo’s dietary pattern is meant to complement and fuel her intense fitness routine.
FOODS TO EAT
Protein: mostly lean protein sources, such as egg whites, white meat turkey, chicken breast, pork, and grass-fed beef
Fish: mainly omega-3 fatty acid-rich fish, such as salmon and sea bass
Vegetables: leafy greens such as kale and spinach and cruciferous vegetables such as broccoli and cauliflower
Complex carbs: sweet potatoes, brown rice, quinoa, yams, oatmeal, and rice bread
Seeds and nuts: a handful of nuts a day (types are not specified)
Dairy: Greek yogurt
Fruits: mostly berries such as strawberries, blueberries, and raspberries
Healthy fats: extra-virgin olive oil
Beverages: water and the occasional decaf coffee
How To Follow It
Jennifer Lopez’s diet is not a branded diet with a specific set of instructions. Rather, it’s simply what fits her needs and goals.
Therefore, there’s no specified minimum or maximum number of daily calories to eat, nor a detailed macronutrient ratio — that is, the amount of carbs, proteins, and fats to get per day.
That being said, aside from following a “clean” eating pattern, J.Lo seems to stick these rules or habits in her daily routine:
Emphasizing protein: The artist reportedly includes protein in every meal to promote feelings of fullness.
Snacking between meals: Jennifer Lopez’s go-to snacks include fruits, nuts, and vegetables.
Focusing on hydration: J.Lo is said to drink at least seven glasses of water per day.
Additionally, the artist allows herself to enjoy one cheat day per week.
The singer is known for following a fairly strict diet — she reportedly avoids consuming caffeine, alcohol, and processed foods — but she can also credit her physique to a stringent workout routine from two trainers: David Kirsch and Tracy Anderson. Working with these two trainers, Lopez has put together a routine that combines high-intensity interval training (HIIT) exercises, strength training, kickboxing, and ab workouts.
J.Lo’s Four-Circuit Workout
Perform each exercise for 1 minute. If exercise involves alternating sides – do them for 30 seconds on each side.
1. Sumo Squat with Medicine Ball
Stand up straight while opening up your legs so they’re slightly wider than your shoulders. Keep your toes pointed outwards. Come down into a squat while holding a medicine ball straight ahead. This targets inner thighs, abs and glutes.
2. Reverse Lunges
Step backward with one of your legs. Bending your back leg so your back knee nearly touches the ground. Your front knee should be parallel to the ground. In order to avoid injury, keep your ankle and knee aligned.
3. Plank on a Medicine Ball
Place your medicine ball on the floor and hold onto it while performing a 30-second plank. “Make sure your hands are aligned with your shoulders and your core is engaged,” says Kirsch. Your abs will feel like they’re on fire.
4. Lateral Lunge
Keep your right heel on the glider, then your foot out while moving your body down (a lateral lunge!). Do the same on the other side. This targets your glutes.
5. Dumbbell Row to Tricep Extension
Using dumbbells, start off in a plank pose and bring your left elbow (the hand holding the weight) up toward the ceiling and extend toward the back. Do 10 reps on each side.
6. Shoulder Taps
“From a plank position, keep your hips squared off,” says Kirsch. Then, begin tapping your shoulders with opposite hands.
7. Side Planks
Rest on your side before putting your weight on your forearm while keeping your hips up high. Keep your opposite arm up, and place that same hand on your head before using that elbow to reach toward your abs.