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Britney Spears’ Workout and Weight Loss Plan
Britney Spears has been in a press recently for all the wrong reasons. She has had a troubled divorce, custody battles over her children, and the media spotlight has generated a very stressful environment for her. However, it appears that she is starting to take control of her life again, and getting herself back into shape, slimming down and toning up to the figure that she once was a few years ago. So, how is she doing it?
Britney is a very active woman, her stage performances demand high levels of physical fitness. For this, she performs intensive gym workouts. Her regular haunt is Bally Total Fitness in Los Angeles, which is famous in the USA for its well structured workouts and the motivational staff, who ensure that club members stay on track and keep working hard.
Britney would most likely have followed a combination of the Bally Total Weight Loss plan and the Bally Total Muscle Toning Plan. Here are some typical workouts that Britney Spears would be doing to get in shape for the stage:
For Weight Loss, the following 3 sessions per week routine is popular:
- 5-10 minute warm-up
- 30 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate*
- 5-10 minute cool-down
- 10 minutes stretching and toning
1-3 sets (depending on desired muscle growth and toning) of 8-12 repetitions:
- Leg extension
- Leg curl
- Chest Press
- Shoulder Press
- Seated row
- Bicep curl
- Tricep extension
- Abdominal crunch
*For the cardio part of this workout heart rate should be maintained in the fat burning zone, which is the Predicted maximum heart rate (MHR) of 220 less your age. For example, for Britney, a 26 year old, the MHR = 220 – 26 = 194.
This is a classic all-round workout, which provides a good cardio warm-up followed by some weight training to help build and maintain muscle, which is essential for intensive dance routines during concerts.
Britney’s weight has fluctuated due to poor diet. Britney had developed a junk food addiction and her daily diet consisted mostly of empty calories. She has been seen consuming Red Bull energy drinks, Starbucks Frappuccinos and Marlboro Lights, all of which are neither healthy or help control the waistline. Britney’s trainer has instructed her to follow these simple rules:
- Six small meals a day of specially prepared organic food – chicken, salads, vegetables and other low-fat fare.
- Cut out barbecue sauces and gravies
- Eat more protein – especially on tour
- Eat complex carbs such as brown rice, vegetables and wholegrain breads
So this is a diet akin to an athlete or bodybuilder. By having several small meals per day, you ensure that your body is always receiving a good supply of proteins and nutrients to help rebuild and repair muscle, and to fuel further workouts. Carbs are essential to maintain a very active lifestyle. Although to quickly lose weight, a low carb diet generally works best, not everyone can stomach just fat and protein for weeks on end. Sticking to wholegrain carbs ensures that more of the food consumed is in the form of dietary fibre rather than sugar.
Recent photos of Britney in the press show that she has lost weight and is looking much fitter and sexier. The photo below shows her on the beach at Mel Gibson and his wife’s ranch in Costa Rica.
Photo Source: Daily Mail.
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I cant loose wieght, so i need hlp. wat can i do?
Hi Amanda,
What have you done so far to try to lose weight? How much weight are you hoping to lose, how much do you weigh, and how old are you? Are you physically fit? (i.e. able to exercise?)
Britney is my inspiration to lose weight! hope this works, love ya Brit!
IF BRITNEY CAN-SO CAN WE IT’S ALL IN THE MIND YOU CAN DOO IT ……AMANDA YOU JUST HAVE TO START IT’S EASY REALLY…
ive been trying everything to loose weight.
i excersise 5-6 times per week.
I am on a diet
I do cardio for 30 minutes on my stationary bike
situps
pushups
crunches
squats and lunges, nothing is working..
please help.
Hi Nicole,
It sounds like you are active enough, which means that you need to take a fresh look at your diet. I advise that you keep a food diary for a couple of weeks, and write down everything that you consume. This should quickly highlight a problem. Many people fail to lose weight simply because they are eating a little too much bread or drinking too many soft drinks (which contain sugar etc,). So keep up with the exercise, and examine your diet.
Regarding the stationary bike, intensive interval training has been found to be an effective way to lose weight. Rather than peddling at a constant rate for 30 minutes work to you maximum intensity for bursts of 30 seconds to 1 minute, follow by 2 -3 minutes slow, steady cycling. Then repeat.
i really need help how to start loosing weight..and how to start my diet.. please help
hi girls!!
i just wanna tell u guys that you all can make it!!
i used to weight 170 pounds and now im 105 pounds!!
i started a diet!! of course u have to visit a doctor!! and i also started to work out 5 times a week!!
i am soo happy with the results!! and if i could do it!! u also can!!
Hi!
Well, I cut off refined sugar from my diet 3 months ago (as well as white flour). In the mornings, I basically eat complex carbs, which give me energy for my work out. Then whey protein shake (usually with 1/3 banana).
For lunch, salad, tuna (or baby clam, or turkey breast), kidney beans, tomato.
Dinner, salad, fish, or shrimp, or scallops, tomatoes and lots of vegetables.
Snacks are usually strawberries, or Boar’s Head Ovengold Turkey Breast (1 serving = 3 slices) with goat cheese.
I did loose some weight, but I’m still struggling. I do spinning 2 times a week, Circuit Training twice a week and several dancing classes. You can overlook my food diary in the website link and see what’s wrong… I think I might be carbohydrate sensitive, so I started eating more protein than carbs. That helped me the most, but I often suffer with gas and I’m not sure if it’s because of the high-protein intake in my diet. I’m desperate!
Go Britney Spears!! I love to dance and her workout plans, although I change them for myself. Seem to work best for me. Because I used to be a dancer years ago. I love Britney and wish her the best of luck!! GO BRITNEY!!!!