[I chose a candid photo that wasn't airbrushed to show you that her body type is attainable for many women. She still has curves and hips, yet a "hint" of abs.]

Women Shouldn't Aim for Excessive Mass Either!

I don't talk about this much, because it is pretty much a "no brainer". Very few women want to put on a ton of muscle mass. Many, many more men fall in the trap of gaining excessive muscle compared to women, but I still wanted to mention this. The nice thing is that if you just do a typical low volume workout like I recommend, then you won't build muscle…you will just increase muscle definition. The high volume "pump" workouts are what you want to avoid…especially if you want to slim your legs down.

Women Shouldn't Aim for Too Low of a Body Fat Percentage

Guys don't have to worry about this, because they look great at a low body fat percentage. Women do need to watch this to a certain extent. You don't want to get so lean that you have a lot of veins bulging out of your arms. You don't want super ripped back or shoulders. If you get way too lean, then your face can take on a slightly masculine look. The good news is that it is very, very tough to lose too much body fat and attain this condition if you are a woman. Tough cardio along with a great diet will typically get you to the ideal body fat percentage.

I'm Not a Big Fan of the Female Fitness Model Look

I'm treading on thin ice here, because I think these women look decent when they are not in competition shape. When they are competing, they just look too lean. Their legs and butt are WAY too muscular in my opinion as well. I get slammed all the time for telling guys and girls to avoid squats…I just think they are TOO effective at building muscle. You will get a slimmer and smaller butt and legs from sprinting and intense cardio.

[Again...I respect the amazing condition these women reach. It is an accomplishment for sure.]

The "Hot Body" Formula?

I recommend the same thing for both guys and girls: A low volume of lifts and an emphasis on cardio and diet. Avoid the pump. Only do direct leg work if you have really skinny legs, otherwise do intense cardio to tighten up your legs and butt. Let everyone else spend the majority of their workout in the free weight room and "bulk up". You should get in there and do a brief workout focusing on effective sets of strength and performance training, but then get out and hit the cardio hard.

[Guys really do enjoy this look...all I can say is "yes please"!]

It is Your Choice…Big, Impressive Muscles or a Sexy Body?

You can certainly do a bunch of sets of heavy squats and hit the lunges and stiff-legged deadlifts hard. You can strive for the pump and really build that bicep peak. If that is the route you chose to go, that is fine. Again…I would recommend a brief, lower volume workout and then do the roughest part of your workout in the cardio section of the gym. You won't have the bragging rights of putting up hundreds of pounds on the leg press, but you will look better in a swimsuit!

[Megan Fox pulls off the "Sexy Librarian" look, better than anyone! Here is a site which outlines her workout: Megan Fox's Transformer Workout]

How Did I Come Up With the Data?

For most women on this list, I tried to find their weight when in peak shape for their most recent movie role. Obviously if an actress is pregnant, I didn't put that weight down (not that I'd be able to find it if I wanted to…LOL!). A few of these women recently gained weight, but I didn't list that weight either. When possible, I tried to find more than 3 sources and create an average, but most of the time I just found 2 listings. I dug pretty deep at times to find this data, so I think it is more accurate than a lot of the sites that you will find.

How Did I Choose The Women to List?

Obviously everybody has a different idea of who is hot. I tried to find a combination of the top searched actresses according to Yahoo of different heights and builds. I obviously threw in a few favorites that aren't searched as much (Kelly Hu, Salma Hayek, and Gabrielle Union)…I enjoy exotic looks. So far I only have listed 10, but I'll add to this list over time.

For the Loyal Readers in Europe, Canada and Australia…

I have a program to track where the readers of my site come from. I get a VERY large amount of visitors from outside of the U.S. In fact, I've talked to other webmasters and the percentage of my traffic from Australia and Europe in particular is way above the norm. Europe is a bit more focused on style and I guess this blog is about fitness and style…not just mindlessly getting as big as possible. For this list, I included the metric system of measurement…I think it is "catching on"…LOL! I say this with sarcasm, because the rest of the world (except for the U.S.), uses this system. It is embarrassing that we haven't adopted this yet. Anyway…from now on, my blog will now include both whenever possible (if I'm in a rush, I won't be able to).

One More Thing About the List

I linked each actresses name to a site with pictures and more info on her. Just click on the actress's name and you can find out her age, where she was born, etc. I am just including a simple height and weight chart. I also listed the movie or TV role that I believe that they are the most known for…not their newest work necessarily.

Adriana Lima: Victoria's Secret Model
Height 5'10" – Weight 112 pounds
Height 1.77m – Weight 50.91 kg

Jessica Biel: Actress (started on "7th Heaven")
Height 5'8" – Weight 108 pounds
Height 1.72m – Weight 49.09 kg

Kate Beckinsale: Actress (movie "Underworld")
Height 5'8" – Weight 115 pounds
Height 1.72m – Weight 52.27 kg

Gabrielle Union: Actress (movie "Bring it On")
Height 5'8" – Weight 110 pounds
Height 1.72m – Weight 50.00 kg

Jessica Alba: Actress (movie "Into The Blue")
Height 5'7" – Weight 127 pounds
Height 1.70m – Weight 57.73 kg

Megan Fox: Actress (movie "Transformers")
Height 5'6" – Weight 114 pounds
Height 1.67m – Weight 51.82 kg

Roselyn Sanchez: Actress (TV show "Without a Trace")
Height 5'7" – Weight 130 pounds
Height 1.70m – Weight 59.09 kg

Eva Longoria: Actress (TV show "Desperate Housewives")
Height 5'2" – Weight 105 pounds
Height 1.57m – Weight 47.73 kg

Salma Hayek: Actress (movie "Desperado")
Height 5'2" – Weight 115 pounds
Height 1.57m – Weight 52.27 kg

Kelly Hu: Actress (movie "Scorpion King")
Height 5'5" – Weight 122 pounds
Height 1.65m – Weight 55.45 kg

So Why Did I Decide to Make a List Like This?

Well…curiosity more than anything. I guess I wanted to find out the exact stats of actresses and see if they are attainable for the "regular woman". I have friends that are around these sizes, so I know it isn't completely unrealistic to be the same size as some of these women. I would say that Adriana Lima is pretty thin going by the stats I listed, but she recently put on 10-15 pounds and still looks unbelievable. It is obvious by looking at pictures that these women don't hold this lower weight year round. Most of them get in extra-good shape for TV and movie roles. These would be stats to aim for if you were going on a tropical vacation -or- for the beginning of summer, etc.

I'll Make More Of These Lists on A Regular Basis

I think it is important to know what exact size you are shooting for. I'm all about clearly defined goals. I'll include top 10 lists for actors, athletes, musicians, etc. In the future I may even include super skinny or massively muscular people as well. If you have an idea of the size of certain people, you can set a weight loss goal and then go for it.

Download My Feminine "Flat Abs" Report for FREE.

I created a 44 page report about getting perfect abs. I was going to release this and charge $47 like my premium women's product, but decided to offer it for free instead. I'm doing this to spread the word about my new Facebook page. My hope is that if people like it, they will also "like" my FB Fan Page. The methods described work just as well, if not better, for women as they do for men!

Click Here to Download the Abs Report for Free

While a lot of people believe that she has superior genetics…I don't buy it! She is like most women, in that her weight fluctuates quite a bit. She has gained weight, lost it and then put it back on.

Jessica is truly like the "Girl Next Door" (not like the ugly girl that lived next to me growing up…a really hot and sexy version of the girl next door). I actually think that Jessica is a realistic role model…please work hard and look like Jessica…pretty please!

So How Do You Get a Lovely and Shapely Butt Like Jessica Simpson?

I'm glad you asked! My buddy, Gregg Gillies (author of "The Skinny Guys Guide To Building Mass Fast"), has a new Fitness Blog called TNA Fitness. He posted her exact workout routine that she used to get in shape for "The Dukes of Hazard".

Jessica Simpson's Daisy Duke Workout Secrets Revealed

Please go to Gregg's Blog. He's just trying to make the world a more beautiful place!

Cheers!

Rusty

PS: Please Comment and Tell Me Which Jessica You Think is the Hottest (I want women's opinions as well)…Jessica Simpson, Jessica Biel, or Jessica Alba?

I want to highlight some of the great techniques that Jessica uses and why her workout is so effective.

Here is a picture of her from the movie Blade 3. As you can see, she has a toned, yet feminine look. It is very important for women to make sure that they don't get too bulky or too ripped…you still want to look like a woman!

So here is a summary of Jessica Biel's Workout (with some comments by yours truly):

1) Cardio…for cardio she does interval training. After jogging for 1/2 a mile to warm up, she does a total of 6 sprints with short rests in between. She sprints for two sets of 200 meter sprints, two sets of 150 meter sprints, and two sets of 100 meter sprints.

My Comments: This is exactly the type of cardio I recommend. Here is an article I wrote on the subject of high intensity interval training…and why it is the way to go for maximum muscle tone.

2) Plyometrics…“These hurt,” says Walsh of stair jumping. “Even athletes hate them. After Jessica did these the first time, she would’ve punched me if she had the energy.” How-to: Jump from the bottom step of a flight of at least 20 stairs to the third. Keep going, skipping a stair each jump.

My Comments: I am a big believer that athletes have more attractive physiques than bodies only built in the gym. Plyometrics are basically an athletic way to build the body. It makes sense that her trainer would recommend them.

3) Weight Training…“We tend to use lighter weights and do more reps,” he says. “We keep moving, so it becomes a cardio workout too.”

My Comments: This is what Craig Ballantyne, who wrote an excellent book called Turbulence Training, recommends. You can basically burn fat like crazy if you do your weight training in a very specific manner.

4) For the Abs…“Hanging leg raises don’t build a six-pack, but they flatten,” says Walsh. “Jessica hates them, but she powers through!” They also do the Russian Twist. Sit down and lean back slightly. Hold a 5-lb. medicine ball and twist from side to side, 15 twists per side, three reps.

My Comments: I don't agree with Jason Walsh here. Craig Ballantyne has a Free video where he explains a superior way to get a flat stomach.

So in Summary…It really looks like Jessica Biel's Workout focuses on interval training both in her approach to cardio as well as her weight training.