Are you curious about the Jen Selter diet and workout?
Do you wonder how this social media superstar eats and trains to stay in perfect shape year-round?
Then you’ve come to the right place.
In this comprehensive guide, I will show you how to use the Jen Selter diet plan and workout routine to take your physique to the next level!
- Part 1: The Jen Selter Diet Plan
- Part 2: The Jen Selter Workout Routine
Jen Selter is one of the most popular fitness trainers in the world today.
She started out just like anyone else in the fitness industry: by posting helpful workout and diet videos on her YouTube and Instagram channels.
Her career quickly took off from there, and today she is one of the most popular fitness models and trainers in the world, with more than 13.5 million subscribers on IG alone!
Of course, Jen Selter is also famous for her incredible physique.
She has the lean, athletic body that so many girls are training for!
Jen Selter Stats
- Birth Date: August 8th, 1993
- Height: 5 Feet 6 Inches
- Weight: 119 Pounds
- Bust: 34 Inches
- Waist: 23 Inches
- Hips: 36 Inches
View this post on Instagram
The Jen Selter Diet
Jen Selter knows that you need more than just a great workout routine to get the body you want. That’s why she spends so much time learning about nutrition, and how her body responds to different foods.
So what does Jen’s diet actually look like?
Jen Selter eats 5 balanced meals per day to maintain her incredibly body. She likes to focus on eating healthy foods whenever possible, including lean proteins, healthy complex carbs, fruits and vegetables, and even healthy fats like almond butter and avocado.
Jen says these smaller, more frequent meals are great for losing weight and fueling her intense workouts!
Jen is constantly mixing things up in her diet, and she rarely eats the same foods every single day. However, she does have a specific plan she likes to follow when she wants to get in shape as fast as possible. Check it out:
The Jen Selter Diet Plan
- Egg whites or eggs
- Veggie sticks and dip
- Grilled chicken
- Large salad
- Whey protein shake
- Almond butter
- Grilled salmon
- Steamed broccoli
This is a simple but effective diet plan. Jen eats 5 small meals per day, each with a balanced mix of proteins, carbs, and fats.
Unlike a lot of people, Jen is not afraid to eat carbs in her diet like bread, oats and quinoa. She says that carbs are super important for fueling her intense workouts.
She couldn’t imagine going a whole day without eating any!
Of course, Jen also eats plenty of proteins and healthy fats throughout the day as well. She says a balanced diet is always going to get you better results than some gimmick fad diet!
View this post on Instagram
Jen likes to follow this diet plan when she wants to get in shape fast. However, she normally mixes things up in her diet, eating different foods on different days.
To make things easier for her, Jen has a list of healthy foods that she tries to focus on during the week. Check it out:
Foods That Jen Selter LOVES To Eat!
- Eggs and egg whites
- Grilled chicken
- Wild-caught salmon
- Whey protein shakes
- Other green veggies
- Olive oil
- Greek yogurt
These are Jen’s favorite “fitness foods” to eat.
Of course, Jen sometimes eats foods that are not on this list. However, through trial and error Jen figured out that these are the foods that her body responds best to, so she likes to focus on them whenever possible.
Jen also has a list of foods that she NEVER eats. Check it out:
Foods That Jen Selter NEVER Eats!
- Processed foods
- Fried foods
- Fast food
- Vegetable oils
- Artificial ingredients
- Artificial sweeteners
If you have been following Jen for a long time, then these foods should come as no surprise to you.
She is always trying to look and feel her best, so it’s no surprise that she avoids sugar, processed foods, and other unhealthy choices.
View this post on Instagram
Jen Selter Diet Tips
Jen Selter know show hard it can be to follow a strict diet to get in shape fast.
To make things easier for you, Jen put together this list of helpful tips to make your next diet that much easier for you!
Tip #1: Focus On Complex Carbs!
Jen says one of the most important things you can do is focus on complex carbs in your diet, rather than simple carbs. Complex carbs are things like quinoa, oats, potatoes, whole grain bread etc.
These carb sources are digested more slowly in the body, so you get a gradual release of energy.
If you opt for simple sugars, then you will have a much harder time losing body fat, and your energy levels will be all over the place during the day.
Tip #2: Use Whey Protein In A Pinch!
Jen knows how hard it can be to eat animal proteins 5 times per day.
Whenever she is in a rush, and doesn’t have enough time to eat a whole food meal, Jen opts for a simple whey protein shake!
Jen says that whey protein is great for rebuilding muscles after hard leg and glute workouts, so don’t be afraid of using it if you have to!
Tip #3: Don’t Forget Cheat Meals!
Jen isn’t afraid of having a cheat meal once in a while.
She says that a properly timed cheat meal can be a great way to refuel your body for your next few workouts. They also give you a mental break where you can eat whatever you want for a day.
This is important when you’ve been dieting for several weeks or months and you start to get weird cravings during the day!
Tip #4: Use Flexible Dieting To Your Advantage!
Jen Selter is a big believer in a strategy called “flexible dieting.”
Jen knows she is supposed to eat a certain amount of protein, carbs, fats, and calories at each meal. However, she says it’s OK to use whatever foods you want to hit these macro nutrient targets.
For example, if she is having a craving then she isn’t afraid to eat some bread or even sweets to meet her carb goals for that meal.
She just makes sure that whatever foods she eats matches up with her macro nutrient goals for that meal!
The Jen Selter Workout Routine
Jen Selter knows that you need more than just a great diet plan to get in shape fast. You also need to use a smart but challenging workout routine!
So what does Jen Selter’s workout plan actually look like?
The truth is Jen Selter trains 6 days per week using high-volume resistance training workouts.
Here is the exact training split that Jen uses when she wants to get in shape as fast as possible. Check it out:
The Jen Selter Training Split
- Day 1: Legs
- Day 2: Abs and cardio
- Day 3: Glutes
- Day 4: Legs
- Day 5: Abs and cardio
- Day 6: Glutes
- Day 7: Off
This is a ton of volume, but it works like magic for her!
Jen says that she trains her legs, glutes, and abs twice per week. She also tries to squeeze in some upper body work during the week, but this isn’t such a big deal for her, as her main goal is to build her legs and glutes.
Let’s start by looking at one of Jen’s favorite lower body workouts. Check it out:
Jen Selter’s Legs And Glutes Workout
- Exercise #1: Wide stance dumbbell squats, 3 sets of 10-15 reps
- Exercise #2: Walking lunges, 3 sets of 10-15 reps
- Exercise #3: Plyometric jump squats, 3 sets of 10-15 reps
- Exercise #4: Bosu ball squats, 3 sets of 10-15 reps
- Exercise #5: Medicine ball squats, 3 sets of 10-15 reps
- Exercise #6: Leg abductors, 3 sets of 10-15 reps
- Exercise #7: Squat thrust twists, 3 sets of 10-15 reps
- Exercise #8: Donkey kicks, 3 sets of 10-15 reps
Talk about an intense leg workout!
For this routine Jen performs a total of 8 exercises for her legs. She starts with some simple compound leg movements like wide stance dumbbell squats, walking dumbbell lunges and plyometric jump squats.
After that, she moves onto several other squat variations like bosu ball squats, medicine ball squats, and squat thru twists.
You can say that Jen is a squatting fanatic!
Jen says that squats have done more for her legs than any other exercise, so she likes to focus on this movement in her leg and glute focused workouts.
Next let’s look at one of Jen Selter’s high-intensity ab workouts. Check it out:
Jen Selters’ Abs And Cardio Workout
- Exercise #1: Bicycle crunches, 3 sets of 10-15 reps
- Exercise #2: Reverse crunches, 3 sets of 10-15 reps
- Exercise #3: Ab crunches, 3 sets of 10-15 reps
- Exercise #4: Forearm planks, 3 sets of 10-15 reps
- Exercise #5: Mountain climbers, 3 sets of 10-15 reps
- Exercise #6: Lower leg lifts, 3 sets of 10-15 reps
- Exercise #7: Stepmaster and incline treadmill: 30 minutes
This is a very simple but effective way to design your ab routines.
Jen performs a total of 6 different movements for her abs. She also performs some steady state cardio on the stair master machine at the end of her workout.
Jen starts this workout with some simple ab exercises like bicycle crunches, reverse crunches, and regular ab crunches. After that she moves onto some more challenging ab movements like forearm planks, mountain climbers, and lower leg lifts.
Finally, she finishes with some steady state cardio on one of her favorite cardio machines.
Now let’s take a closer look at how Jen designs her glute workouts. After all, most of you reading this probably want to build a butt like Jen’s! Check it out:
Jen Selter’s Butt And Cardio Routine
- Exercise #1: Wide stance dumbbell squat, 3 sets of 10-15 reps
- Exercise #2: Hip thrusters, 3 sets of 10-15 reps
- Exercise #3: Jumping jacks, 3 sets of 10-15 reps
- Exercise #4: Knee ups, 3 sets of 10-15 reps
- Exercise #5: Bench step ups, 3 sets of 10-15 reps
- Exercise #6: Walking lunges, 3 sets of 10-15 reps
- Exercise #7: Donkey kicks, 3 sets of 10-15 reps
- Exercise #8: Cardio, any machine for 30 minutes
View this post on Instagram
This is a very simple but effective way to design your next glute workout.
Jen starts this workout with some of her favorite glute exercises, including wide stance dumbbell squats and hip thrusters.
It’s really hard to 100% isolate the glutes. After all, you will almost always be using your quads and hamstrings on most glute exercises.
However, these exercises do a great job of increasing the emphasis on the glutes, so you can really make this muscle grow faster than the rest of your legs.
After that, Jen uses a variety of glute exercises, including knee ups, bench step ups, and walking lunges.
Finally, Jen finishes this workout with some more steady state cardio.
Jen Selter Workout Tips And Tricks
Jen knows how hard it can be to get the body that you want.
That’s why she put together this list of workout tips to help you get the most out of your leg, glute, and ab workouts!
Tip #1: Focus On Your Goals!
Jen says the most important part of transforming your body is writing down your goals.
Why are you going to the gym to train? What are you trying to look like?
Jen says a great idea is to pick a fitness influencer that you want to look like, and then make your goal to get a physique like theirs!
Of course, everyone has different body types. However, picking out someone that you want to look like can be a great way to increase your motivation on your fitness journey!
Tip #2: Use Discipline To Your Advantage!
Jen says motivation is super helpful when you are trying to change your body. However, everyone has days where they just aren’t motivated to go to the gym and workout.
On days like these, it’s important to rely on discipline rather than motivation. Jen says that she always sticks to her diet and workout routine, even when she is having a bad day.
She always feels good about her decision – especially when she is getting ready for a photo shoot in a few days or weeks!
Tip #3: Don’t Listen To The Haters!
Jen Selter believes anyone who is in the process of making a big change in their lives is going to have some haters.
You know – the people who say you shouldn’t be pushing yourself so hard, or the people who say you will never be able to reach your goal.
Jen encountered a lot of haters as she grew her social media following, and her advice is to just ignore them!
She says you should focus on yourself and your goals, and block out anyone who is preventing you from getting to where you want to be.
Tip #4: High-Frequency Training!
Jen Selter is a HUGE believer in high-frequency workouts. She trains her legs, glutes, and abs at least twice per week.
She says these high-frequency workouts are great for losing body fat and building up your legs.
If you are struggling to make progress, then you may want to try high-frequency workouts like Jen!
Tip #5: Focus On Your Glutes And Legs!
Jen says that most girls want to build up their legs, glutes, and abs.
If that describes you, then don’t be afraid to specialize on them! Jen performs almost all of her workouts for these muscle groups.
She performs some upper body work once in a while, but it isn’t her main focus.
Instead, she performs almost all of her workouts for the muscle groups that she wants to improve.
Tip #6: Don’t Forget To Train Your Abs!
Jen Selter says most people forget to train their abs.
Sure, you can build decent abs using compound movements like squats, lunges, deadlifts, and chin ups. However, if you really want to build your abs then Jen believes performing some direct ab exercises is an absolute must!
Jen usually performs her ab work on its own separate training day.
This is definitely an option. However, you can also perform your ab work at the end of one of your regular workouts.
Tip #7: How Bad Do You Want It?
Jen Selter says that transforming your body can be extremely challenging.
You have to ask yourself how bad you want to get a fitness influencer physique, and how hard you’re willing to work to achieve it!
Of course, getting in shape does not have to be a full time job. It just takes a smart diet plan and a few tough workouts per week.
However, it’s important to know if this is something you can handle before you get started!
View this post on Instagram
Conclusion | The Jen Selter Diet And Workout!
Jen Selter is one of the biggest fitness influencers in the world today, and it’s easy to see why.
She uses a very smart diet plan, with 5 balanced meals per day to fuel her intense workouts. She also uses a high-frequency training program where she specializes on her legs, glutes, and abs!
If you are looking for a new program to whip your body into shape, then you have to try the Jen Selter diet and workout routine.
It may be just what you need to take your physique to the next level!
Leave a comment
You must be logged in to post a comment.