Tracy Anderson, former trainer of Madonna and current trainer to many other celebrities including Gwyneth Paltrow, has offered this well-laid out plan that leaves nothing to chance. You can lose 20 lbs in 6 weeks. Tracy Anderson has become famous for her ‘Tracy Anderson Method’ that she designed to give every woman of any body shape the possibility to get to that “teeny-tiny dancer” body. It’s not easy – it requires consistency but it gets results. Some people don’t want this sort of frame and would like to simply be fit and toned but for those that want to get that teeny tiny dancer body and want to do it quickly, check out this plan in full. Tracy says it is healthy and works on everyone as long as they are consistent. No cheating! Of course, it’s best to consult with your doctor before you start any diet plan so consider that.
I want to hear about your results – did it work for you? Was it tough? Have you been able to maintain? Did Tracy Anderson’s method get rid of sagging skin?
Here is the article:
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!
“It’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).
“My 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 “teeny-tiny dancer type,” after testing 100 women for five years independently (because “the 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, “You’ll keep the weight off!”
The Diet
This short-term diet “ensures you lose between 3 and 5 pounds a week,” says Anderson. The diet bans processed food, dairy and all spices (“They’re bloating and upset your digestive system, which causes you to store fat”), oil and sauces (“They’re just added calories”), discourages drinking alcohol or caffeine (sip 1.5 to 3 liters of water daily instead) and prescribes one serving of whole-grain 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 — or vanilla — nonfat rice milk
- 3 oz grilled chicken breast — or fresh turkey breast (no deli meat!)
- with ½ cup each of chopped cucumber and tomatoes
- 1 cup mixed berries (try raspberries, blackberries and blueberries)
- 1 cup organic pasta with
- ½ cup steamed spinach
Monday
Breakfast
- 1 cup Kashi cereal, with
- ½ cup plain—or vanilla—nonfat rice milk
- 2 hardboiled eggs with
- ½ cup each of baby carrots and cherry tomatoes
- 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
- 3 oz grilled chicken breast — or fresh turkey breast (no deli meat!) with
- ½ cup each of chopped cucumber and tomatoes
- 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 — or vanilla — nonfat rice milk
- ½ cup each of fresh spinach, beet root, tomatoes and cucumbers, with 2 tsp tahini
- 1 snack cup of sugar-free Jell-O
- 3 to 5 oz grilled chicken breast with
- ½ cup steamed spinach
Thursday
Breakfast
- 1 cup Kashi cereal, with
- ½ cup plain — or vanilla — nonfat rice milk
- 2 hard-boiled eggs with
- 4 to 5 celery sticks and 4 to 5 carrot sticks
- 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 — or vanilla — nonfat rice milk
- 3 oz fresh turkey breast with
- ¼ cup each of cucumbers, alfalfa sprouts and beets, plus
- 1 slice whole-grain bread
- 1 cup fresh strawberries
- 3 to 5 oz grilled sea bass with
- ½ cup steamed fresh green beans
Saturday
Breakfast
- 2 poached eggs with
- 3 slices veggie bacon
- 1 whole-grain wrap with
- ¼ cup of chopped avocado and
- ½ cup each of chopped cucumber and tomatoes
- 10 to 15 red grapes
- 3 to 5 oz grilled chicken breast with
- ½ cup steamed spinach
WEEK TWO
Sunday
Breakfast
- 2 poached eggs with
- 3 slices veggie bacon
- 3 oz fresh turkey breast with
- ½ cup each of chopped cucumber and tomatoes
- 3 to 5 oz grilled salmon with
- ½ cup steamed Brussels sprouts or ½ cup steamed spinach
Monday
Breakfast
- 1 cup vanilla — or plain — nonfat rice milk and
- one poached egg
- 2 sushi rolls (about 10 pieces total) of your choice (none should include mayo, nor may you add soy sauce)
- 1 cup soy pudding
- 3 to 5 oz grilled chicken breast with
- ½ cup steamed spinach
Tuesday
Breakfast
- 1 cup vanilla — or plain — nonfat rice milk and
- one poached egg
- 2 celery stalks with 2 to 4 tsp almond butter
- 3 to 5 oz fresh turkey breast with
- 1 sweet potato
Wednesday
Breakfast
- 1 cup vanilla — or plain — nonfat rice milk and
- one poached egg
- 1 slice whole-grain toast with
- 2 slices veggie bacon with
- ½ cup each of tomatoes and spinach
- 3 to 5 oz grilled sea bass with
- ½ cup steamed spinach
Thursday
Breakfast
- 1 cup vanilla — or plain — nonfat rice milk and
- 1 poached egg
- 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
- 3 to 5 oz grilled salmon with
- ½ cup steamed kale
Friday
Breakfast
- 1 cup vanilla — or plain — nonfat rice milk and
- 1 poached egg
- 1 cup quinoa with
- ½ cup each of chopped parsley, spinach and tomatoes
- 3 to 5 oz grilled chicken breast with
- ½ cup steamed spinach
Saturday
Breakfast
- 1 cup vanilla — or plain — nonfat rice milk and
- 1 poached egg
- 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
- 1 snack cup of sugar-free Jell-O
- 3 to 5 oz grilled salmon with
- ½ cup steamed cabbage
WEEK THREE
Sunday
Breakfast
- 1 cup vanilla — or plain — nonfat rice milk and
- 1 poached egg
- 2 celery stalks with 2 to 4 tsp almond butter
- 1 grilled chicken breast with
- ½ cup each of chopped cucumber and tomatoes
Monday
Breakfast
- 1 pumpkin spice Kashi bar with
- 1 cup vanilla — or plain — nonfat rice milk
- 1 cup plain penne pasta with
- ½ cup steamed peas
- 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 — or plain — nonfat rice milk
- 1 cup soy yogurt with
- 3 to 4 celery sticks
- 1 cup mixed berries (strawberries, raspberries, and blackberries)
- 1 cup brown rice with
- 3 to 5 oz grilled chicken breast
Wednesday
Breakfast
- 1 pumpkin spice Kashi bar with
- 1 cup vanilla — or plain — nonfat rice milk
- 3 oz chopped turkey with
- ½ cup each of chopped tomatoes, cucumber and spinach
- 3 to 5 oz grilled salmon with
- ½ cup steamed kale
Thursday
Breakfast
- 1 pumpkin spice Kashi bar with
- 1 cup vanilla — or plain — nonfat rice milk
- 2 hard boiled eggs with
- ½ cup each of baby carrots and cherry tomatoes
- 3 to 5 oz grilled chicken breast with
- ½ cup steamed spinach
Friday
Breakfast
- 1 pumpkin spice Kashi bar with
- 1 cup vanilla — or plain — nonfat rice milk
- 3 oz grilled chicken with
- ¼ cup of chopped avocado and
- ½ cup each of chopped cucumber and beets
- 3 to 5 oz grilled salmon with
- ½ cup steamed spinach
Saturday
Breakfast
- 2 poached eggs and
- 1 slice whole-grain toast
- 3 oz grilled chicken breast with
- ½ cup each of chopped cucumber and tomatoes
- 1 cup mixed berries (strawberries, blueberries, red grapes)
- 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, “It’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. “You 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).
- With legs at 90-degree angle, do 50 crunches.
Do 60 times, each side.
Tone Do 100 reps each, or 200 for moves that alternate sides:
- With feet shoulder-width apart, hold arms out in a T and rotate palms from -facing floor to ceiling.
- In same stance, bend one wrist and pull across body, arm straight, in a smacking motion across your body. Alternate arms.
- Then, with arms straight behind you, palms to-gether, snap your wrists from side to side.
- 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.
- 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.
- 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.
- 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.
- 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.
Source: I found this article on the great site: Oodora – you can find the link
One note: if you have read any of my other posts, you'll see that I'm not into "sugar-free" processed foods as they are made with splenda or aspartame (also called nutrasweet) - these have negative effects so I'd recommend replacing the sugar-free Jell-O with something you make yourself like a stevia based pudding or more fruit. Make sure to keep the portion and calorie count similar to the pudding cup she recommends for best results!
Now, Tracy has done one better and developed a plan to kick start your weight loss in 30 days with an intense boot camp style method that requires 30 days straight of working out, doing both cardio and strength training as well as following the Tracy Anderson 30-Day diet and recipes to the letter.
Now, Tracy has done one better and developed a plan to kick start your weight loss in 30 days with an intense boot camp style method that requires 30 days straight of working out, doing both cardio and strength training as well as following the Tracy Anderson 30-Day diet and recipes to the letter.
Let us know if you had results using this diet. Good luck on your journey to lose 20 lbs in 6 weeks with Tracy Anderson's method!
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