Britney Spears is Totally Bally Fit

Britney Spears at the NFL Kickoff Live 2003 - Photo by Chief Warrant Officer 4 Seth RossmanBritney 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:

Britney’s Weight Loss Workouts

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 Diet Plan

Britney at Mel Gibson's Costa Rican ranch

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 – this is really the main principal of low carb diets.

Britney Spears Follows Our Weight Loss Rule No. 5

Britney Spears is currently preparing herself for her next world tour. To help her get into shape quicker, she has decided to stop drinking alcohol. We know that Britney does a demanding workout to stay in shape but in recent years she has put on a little weight, which even her rigorous workout refused to shift. The press had recently referred to her being “pot bellied” and being “out of control”, which is really a little harsh however she has proved that she can take control of her life again, and is getting into excellent shape.

Britney knew that she had to do something to regain her youthful physique, and decided that a change in lifestyle was required, so decided to give up booze. This is what we have been preaching for years now, and is our 6th rule of Start Losing Weight. Few people appreciate how much energy is in alcohol, especially in beer and sugary alcopops. When you drink alcohol, your body starts to use that as its prime source of energy, and then after the alcohol is used up, food (sugars and fats) are then used. It is easy to see how having a few drinks a day can quickly increase your calorific intake.

Giving up alcohol has helped Britney Spears to shed an extra 10 pounds (4.5kg) which she is said to be extremely pleased with. She now has a very fit and athletic body once again, is slim, and most importantly she is looking fantastic, full of life and glowing with energy and vitality. She has reached her ideal weight and is happy with her level of fitness, and now is just maintaining her figure in readiness for the world tour preparations that start in the New Year.

Once again Britney is setting a good example, with sensible, healthy weight loss through a healthy diet, exercise, and making a few sacrifices.

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.

23 Comments on “Britney Spears is Totally Bally Fit”

  1. I cant loose wieght, so i need hlp. wat can i do?

  2. MotleyHealth says:

    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?)

  3. Britney is my inspiration to lose weight! hope this works, love ya Brit!


  5. 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
    squats and lunges, nothing is working..
    please help.

  6. MotleyHealth says:

    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.

  7. i really need help how to start loosing weight..and how to start my diet.. please help

  8. 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!!

  9. 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!

  10. 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!!!!

  11. Anonymous says:

    I am 12 years old and i used to be one of the skinniest people in my grade. I Have belly fat and I’m tired of being made fun of and always wearing sweatshirts to cover up my stomach fat. I have a workout plan but I am not sure if its healthy for an adolescent. I try to stay away from sugars and junk food but it doesnt often work out. I am asking for help!! Anything! Thanks!! :)

  12. MotleyHealth says:

    Hi Anon, read our post on how to lose belly fat, it has helped many people like you. Eat a healthy diet and do some regular exercise – that should be enough for you.

  13. Hi, I’m 21 years old. 5’2 and my weight ranges from 118-120lbs. Its hard for me to lose weight cause my metabolism is not fast. I try to work out 2-3 times a week. I run 2-2.5 miles everytime i go to the gym. I was wondering if there was a way to lose weight in a healthy and fast way. Like what kind of food i should not eat, what food should i eat.. what workout will help me get more toned. thank you.

  14. MotleyHealth says:

    Hi Michelle. You can speed up your metabolism. First, do more weight lifting exercises, even if that means less running. Cardio should be intensive. You need to look at your diet and cut out all the sugar, starches and other refined and processed foods. Diet is key to losing weight, and building muscle really helps. You will not get bulky. Your metabolism may be normal, many people blame a slow metabolism when in fact it is a poor diet that is preventing them from losing weight.

  15. Can some one please give me some advise? I’m 23 a mother of an 18 month old I’m majorly over weight since I had my son. I’m 5’6 214 lbs Im looking to lose 75 lbs. I haven’t atenolol healthly in the past but that has all changed as of yesterday. I’m drinking water like crazy and doing some cardio. I’m looking forward to the hard part of getting used to eating heathly but I need some tips on the excerise part. I need to feel better for myself for my over all physical appearence and maybe it won’t take me like five minutes to get off the floor when i’m playing with my son. I know I’ll never have a body like Brittany but I would like to try. Can some one please help and give me some help?

  16. MotleyHealth says:

    Hi Krystle, you need to do start by sorting your diet out. Make sure you are following a really good weight loss diet. Then get more active. If you can take your son out for walks in a pushchair, do that. Just walk for an hour a day and you will start to get fitter. Then build it up and do the walking plus some additional exercises. Dance Workout DVD’s are great, very motivating and you can exercise at a time that suits you (i.e. after you son’s bedtime). Start now, work at it every day. The main problems areas are most likely to be too much sugar, so cut out all the junk.

  17. Please do not consult an astrologer Britney! When your relationship is going through problems you must go to a marriage councellor.

  18. I been trying to lose the belly, how can I do that? I tried everything.

  19. MotleyHealth says:

    Hi Sara, what have you tried so far? I have yet to meet a person who says that they have tried everything who actually has.

    What are you eating? What sort of exercises are you doing?

  20. Hi,
    I have a goal that I want to reach by the end of March: It’s to lose 15 lbs. Could you please help with advice?

  21. MotleyHealth says:

    Certainly Tina. To lose 15 pounds should be easy enough with a change of diet and some exercise, assuming that you are more than 15 pounds overweight. Firstly to lose 1 pound a week you need to limit your daily calories to around 500 calories less than your requirements – see this table to determine how many calories you require a day, then deduct 500.

    In addition to eating fewer calories you need to eat a healthier diet, so focus on nutrient rich carbohydrate sources. See this article on healthy eating to learn more.

    Finally you need to start exercising, ideally 4 times a week for around 30 minutes at a time. There are many options, exercising at home may be a good place to start. An alternative approach is to follow this weekly weight loss workout.

  22. Hi, i am 17 years old, 5’5 and I weigh 124, i know im not over weight, but i dont like the fat that i have on my body, i also have love handles, my waist mesurments are 37, I want to be 115 lb, help me!!

  23. MotleyHealth says:

    Hi Jenna, do you exercise at the moment?

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