Madonna¶s Trainer: How to Lose 20 Pounds in 6 Weeks Thursday May 1, 2008 Two pounds a week is the typically advised

weight loss, but pro Tracy Anderson says she has worked out a way to safely shed even faster! ³It¶s perfectly healthy,´ the former dancer, 33, tells Us of her plan. And the results of her regime speak for themselves in the super-fit physiques of clients Gwyneth Paltrow and Madonna, not to mention her own transformation (the 5-foot mom dropped from 140 to 95 pounds). ³My formula works on everyone as long as they¶re consistent,´ says the trainer, who has a studio in L.A. She developed her signature strategy, to shape any body into a ³teeny-tiny dancer type,´ after testing 100 women for five years independently (because ³the government isn¶t going to fund seeing if you can get a Victoria¶s Secret butt out of any woman!´). The key, she says, is to constantly change the routine. Her students log six two-hour sessions weekly, dancing and hitting the Hybrid Body Reformer (a pulley-system machine available only in her studio, but not necessary to this plan). Promises Anderson, ³You¶ll keep the weight off!´ The Diet This short-term diet ³ensures you lose between 3 and 5 pounds a week,´ says Anderson. The diet bans processed food, dairy and all spices (³They¶re bloating and upset your digestive system, which causes you to store fat´), oil and sauces (³They¶re just added calories´), discourages drinking alcohol or caffeine (sip 1.5 to 3 liters of water daily instead) and prescribes one serving of wholegrain carbs a day. Once you¶re at your target weight, adopt a healthy but less restrictive diet. Below are three weeks¶ worth of menus. You can follow as is, or mix and match complete days¶ menus to your liking. WEEK ONE Sunday Breakfast 1 cup Kashi cereal, with ½ cup plain ² or vanilla ² nonfat rice milk Lunch 3 oz grilled chicken breast ² or fresh turkey breast (no deli meat!) ² with ½ cup each of chopped cucumber and tomatoes Snack 1 cup mixed berries (try raspberries, blackberries and blueberries) Dinner 1 cup organic pasta with ½ cup steamed spinach Monday Breakfast 1 cup Kashi cereal, with ½ cup plain²or vanilla²nonfat rice milk Lunch 2 hardboiled eggs with ½ cup each of baby carrots and cherry tomatoes Dinner 3 to 5 oz grilled sea bass with ½ cup steamed spinach Tuesday Breakfast 1 cup steel-cut oatmeal made with water and ½ cup fresh blueberries

Lunch 3 oz grilled chicken breast ² or fresh turkey breast (no deli meat!) ² with ½ cup each of chopped cucumber and tomatoes Snack 1 cup mixed berries (try raspberries, blueberries or red grapes) Dinner 3 to 5 oz grilled salmon with ½ cup steamed broccoli Wednesday Breakfast 1 cup Kashi cereal, with ½ cup plain ² or vanilla ² nonfat rice milk Lunch ½ cup each of fresh spinach, beet root, tomatoes and cucumbers, with 2 tsp tahini Snack 1 snack cup of sugar-free Jell-O Dinner 3 to 5 oz grilled chicken breast with ½ cup steamed spinach Thursday Breakfast 1 cup Kashi cereal, with ½ cup plain ² or vanilla ² nonfat rice milk Lunch 2 hard-boiled eggs with 4 to 5 celery sticks and 4 to 5 carrot sticks Dinner 1 cup penne pasta with ½ cup each of steamed spinach and chopped steamed tomatoes Friday Breakfast 1 cup Kashi cereal, with ½ cup plain ² or vanilla ² nonfat rice milk Lunch 3 oz fresh turkey breast with ¼ cup each of cucumbers, alfalfa sprouts and beets, plus 1 slice whole-grain bread Snack 1 cup fresh strawberries Dinner 3 to 5 oz grilled sea bass with ½ cup steamed fresh green beans Saturday Breakfast 2 poached eggs with 3 slices veggie bacon Lunch 1 whole-grain wrap with ¼ cup of chopped avocado and ½ cup each of chopped cucumber and tomatoes Snack 10 to 15 red grapes Dinner 3 to 5 oz grilled chicken breast with ½ cup steamed spinach WEEK TWO Sunday Breakfast 2 poached eggs with 3 slices veggie bacon Lunch 3 oz fresh turkey breast with ½ cup each of chopped cucumber and tomatoes Dinner 3 to 5 oz grilled salmon with ½ cup steamed Brussels sprouts or ½ cup steamed spinach Monday Breakfast 1 cup vanilla ² or plain ² nonfat rice milk and one poached egg

Lunch 2 sushi rolls (about 10 pieces total) of your choice (none should include mayo, nor may you add soy sauce) Snack 1 cup soy pudding Dinner 3 to 5 oz grilled chicken breast with ½ cup steamed spinach Tuesday Breakfast 1 cup vanilla ² or plain ² nonfat rice milk and one poached egg Lunch 2 celery stalks with 2 to 4 tsp almond butter Dinner 3 to 5 oz fresh turkey breast with 1 sweet potato Wednesday Breakfast 1 cup vanilla ² or plain ² nonfat rice milk and one poached egg Lunch 1 slice whole-grain toast with 2 slices veggie bacon with ½ cup each of tomatoes and spinach Dinner 3 to 5 oz grilled sea bass with ½ cup steamed spinach Thursday Breakfast 1 cup vanilla ² or plain ² nonfat rice milk and 1 poached egg Lunch 2 slices whole-grain bread with 3 oz fresh turkey, 2 slices of tomato, 3 to 4 slices of cucumber and romaine lettuce, and 2 tsp mustard Dinner 3 to 5 oz grilled salmon with ½ cup steamed kale Friday Breakfast 1 cup vanilla ² or plain ² nonfat rice milk and 1 poached egg Lunch 1 cup quinoa with ½ cup each of chopped parsley, spinach and tomatoes Dinner 3 to 5 oz grilled chicken breast with ½ cup steamed spinach Saturday Breakfast 1 cup vanilla ² or plain ² nonfat rice milk and 1 poached egg Lunch 2 slices whole-grain bread with 3 oz fresh turkey, 2 slices of tomato, 3 to 4 slices of cucumber and romaine lettuce, and 2 tsp mustard Snack 1 snack cup of sugar-free Jell-O Dinner 3 to 5 oz grilled salmon with ½ cup steamed cabbage WEEK THREE Sunday Breakfast 1 cup vanilla ² or plain ² nonfat rice milk and 1 poached egg Lunch 2 celery stalks with 2 to 4 tsp almond butter Dinner 1 grilled chicken breast with ½ cup each of chopped cucumber and tomatoes

Monday Breakfast 1 pumpkin spice Kashi bar with 1 cup vanilla ² or plain ² nonfat rice milk Lunch 1 cup plain penne pasta with ½ cup steamed peas Dinner 3 to 5 oz fresh turkey breast with ½ cup each of chopped spinach, cucumber and tomatoes Tuesday Breakfast 1 pumpkin spice Kashi bar with 1 cup vanilla ² or plain ² nonfat rice milk Lunch 1 cup soy yogurt with 3 to 4 celery sticks Snack 1 cup mixed berries (strawberries, raspberries, and blackberries) Dinner 1 cup brown rice with 3 to 5 oz grilled chicken breast Wednesday Breakfast 1 pumpkin spice Kashi bar with 1 cup vanilla ² or plain ² nonfat rice milk Lunch 3 oz chopped turkey with ½ cup each of chopped tomatoes, cucumber and spinach Dinner 3 to 5 oz grilled salmon with ½ cup steamed kale Thursday Breakfast 1 pumpkin spice Kashi bar with 1 cup vanilla ² or plain ² nonfat rice milk Lunch 2 hard boiled eggs with ½ cup each of baby carrots and cherry tomatoes Dinner 3 to 5 oz grilled chicken breast with ½ cup steamed spinach Friday Breakfast 1 pumpkin spice Kashi bar with 1 cup vanilla ² or plain ² nonfat rice milk Lunch 3 oz grilled chicken with ¼ cup of chopped avocado and ½ cup each of chopped cucumber and beets Dinner 3 to 5 oz grilled salmon with ½ cup steamed spinach Saturday Breakfast 2 poached eggs and 1 slice whole-grain toast Lunch 3 oz grilled chicken breast with ½ cup each of chopped cucumber and tomatoes Snack 1 cup mixed berries (strawberries, blueberries, red grapes) Dinner 3 to 5 oz grilled sea bass with ½ cup steamed spinach

The Workout While following this plan six times a week, use 3-pound weights, max. Anderson explains, ³It¶ll get you to your tiniest, tightest point without overdeveloping muscles.´ Get video footage of the workout at tracyandersonmethod.com. WEEK 1 Make a 20-minute iPod playlist and do a different cardio activity (treadmill sprints, jumping rope, running on a trampoline) for each song. Switching activities will keep any one group of muscles from bulking up. ³You should be dripping sweat and taking very few breaks,´ she advises. Get crunching! Do these three moves on a mat: 1. Lie flat on back, legs straight, then bend legs and pull to chest, feeling exertion in abs (50 reps). 2. With legs at 90-degree angle, do 50 crunches. 3. Lie with legs straight, feet apart. As you slightly lift one foot, crunch straight up and down; return foot to floor and lift the other while crunching. Do 60 times, each side. Tone Do 100 reps each, or 200 for moves that alternate sides: 1. With feet shoulder-width apart, hold arms out in a T and rotate palms from -facing floor to ceiling. 2. In same stance, bend one wrist and pull across body, arm straight, in a smacking motion across your body. Alternate arms. 3. Then, with arms straight behind you, palms to-gether, snap your wrists from side to side. 4. Hold a 3-pound weight above your head with elbow bent at a 90-degree angle. Then lift weight straight over head. Do all reps on one side, then switch arms. 5. With weight in hand, hold one arm out in a T, bend at elbow to cover eyes, then straighten, keeping arm lifted. Do all reps on one arm; switch. 6. Arm Raise: Using 3lb weights, stand with feet shoulder-width apart. Slowly move arms together straight up into a V above your head. Elbows and wrists are bent slightly. Then gently lower your arms back down to your sides and without pausing go straight back up again. Work up to 100 reps. 7. Single arm overhead pulse: Using 3lb weights, stand with feet shoulder-width apart, arms at your sides. Raise one arm above your head with your elbow slightly bent and then straighten your arm completely over your head. Pulse like that, up and down. Work up to 100 reps on one side and then the other. 8. Do grand pliés: Stand with feet -shoulder-width apart, toes pointing out. With hands on hips and back straight, slowly bend knees until thighs are parallel to floor. WEEKS 2±6 Increase cardio 10 minutes each week, so by week six, you¶re up to 60 minutes daily, plus toning exercises.

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