Beyoncé Knowles Workout and Diet
Entertainer
Born: 1981
Originally from Texas, Beyoncé started singing as a young girl, entering and winning multiple talent shows. She joined up with her cousin Kelly Rowland and two school friends to form the band that became known as Destiny’s Child. Beyoncé then branched out into acting, taking starring roles on tv and in film, including Goldmember, Dreamgirls and the voice of Nala in The Lion King.In 2003, she released her first solo album that went multi-platinum and won 5 grammies. Her 6 studio albums all debuted at #1 and she has the most Grammy nominations for a female artist to date (66) with 23 wins. She has sold more than 17 million records worldwide and another 17 million with Destiny’s Child. Beyoncé sang at both of Obama’s inaugurations; however she was criticized for lip-syncing at the second one. She also sang at the 2013 and 2016 Super Bowls (and made it clear she was not lip-syncing). Beyoncé expanded her repertoire once again to include fashion and fragrance. She has appeared multiple times on the cover of Vogue magazine, been a spokeswoman for many brands including L’Oréal and Tommy Hilfiger, and was named Forbes magazine’s highest paid female musician in 2017. She has 3 children with her husband, rapper Jay-Z. She is 5 feet 6 inches tall and weighs about 140 lbs. |
Known For:
Beyoncé Knowles’s Diet
Diet Summary
Estimated Macros
- Low Carb 20%
- Low-Medium Fat 25%
- High Protein 70%
Diet Details
Master Cleanse
The Master Cleanse was developed decades ago and involves drinking a concoction of lemon juice, cayenne pepper and grade B maple syrup 9 times per day. Drinking salt water is also part of this diet to help ‘flush you out.’ No food is eaten on this diet, and although Beyoncé did do this, she says she wouldn’t recommend it to anyone.
Post-Preggers Plan
To lose weight after the birth of her first baby, Beyoncé ate things like egg whites, sashimi, and cucumbers with vinegar for a snack, with an occasional treat of frozen yogurt. She dropped 60 pounds in 3 months, but the diet also required a serious 2-hour per day commitment to exercise.
22 Days Plan
The 22 days plan was developed by Beyoncé’s trainer, Marco Borges. In essence it is a vegan diet. Although Beyoncé has since returned to eating meat, Borges still encourages her to eat at least 1 vegan meal each day.
Everyday Diet
Although Beyoncé loves to eat, she eats 3 regular meals made of wholesome foods, including salads for lunch and light meal in the evening.
Cheat Day
Beyoncé’s cheat day foods are pizza and wine which she indulges in once a week.
What to Eat
Egg whites
Vegetables
Turkey
Chicken
Sashimi
Wasabi
Cucumbers
Capers
Vinegar
Jalapeño peppers
Lemon juice
Cayenne
Maple syrup
Frozen yogurt (in moderation)
What to Avoid
Bread
Sugar
Bread
Meat & animal products (during vegan phase)
Dairy
Alcohol
Beyoncé On The Master Cleanse Diet
‘There are healthier ways to lose weight. I wouldn’t recommend it.’
Beyoncé On Her Coachella Diet
‘In order for me to meet my goals, I’m limiting myself to no bread, no carbs, no sugar, no dairy, no meat, no fish, no alcohol — and I’m hungry.’
Beyoncé On Diet
‘Eighty percent of my weight loss was from cutting back on food.’
Beyoncé On Cheats
‘I eat pizza but I eat it moderately.’
Beyoncé On Herself
‘I’m a natural fat person, just dying to get out.’
Beyoncé On Discipline
‘I can’t eat what I want and I can’t not go to the gym. The truth is, it’s a lot of sacrifice.’
Beyoncé Knowles’s Workout Routine
Weekly Workout Routine
Get Help
Beyoncé hired trainer Marco Borges helping her stick to her strict regimen.
Power Moves
Beyoncé is beyond busy. To save time, her trainer had her work several muscle groups at a time and do interval training. The idea is to move all 4 major joints (hips, shoulders, knees and elbows) simultaneously to get maximum bang for your time.
Motivate Yourself
Beyoncé keeps a picture of whatever her latest motivation by her treadmill, whether it be an Oscar statue or a dress she wants to wear, to remind her not to skip the workout.
Alternate to Burn Faster
Beyoncé goes back and forth between sprinting and running on the treadmill to burn more calories in less time.
Squeeze It In
Whenever Beyoncé has a spare moment, she’ll do a couple of lunges, squats or planks.
Have Fun
The girl who seems to run the world makes sure to have fun and burn calories by developing new dance moves, and of course she always cranks up the tunes to get herself motivated.
Workout Style
A Beyoncé Power Moves Routine
Warm up: 5 min.
Go for 12-15 reps per exercise. Rest for 1 min., then repeat 2-3 more times.
Monday & Thursday: Total body + Cardio
Squat & Press
Reverse lunge
Single-leg pelvic thrust
Push-up to side plank
Cobra plank
Reverse dip
Pike push-up
V-up
Heel touch crunch
Straight-leg crunch
Bicycle crunch
Treadmill: 1 min. sprint followed by 1 min. slow jog. Do intervals for 30-45 min. total.
Tuesday & Friday: Total body + Cardio
Overhead medicine ball squat
Front then back lunges
Lunge twist with medicine ball
Single-leg deadlift
Spiderman push-ups
Biceps curl to shoulder press
Dumbbell row
Triceps pressdown
Abdominal twists on Bosu ball
Forearm plank & leg lift
Medicine ball sit-ups
Treadmill: 1 min. sprint followed by 1 min. slow jog. Do intervals for 30-45 min. total.
Wednesday
Jumping lunges
Stability ball curls
L Push-ups
Resistance ball chest press
Reverse grip biceps curl
Triceps extension
Shoulder raises
Twisting planks
Medicine bal toe touches
Treadmill: 1 min. sprint followed by 1 min. slow jog. Do intervals for 30-45 min. total.
Beyoncé On Recovering From Pregnancy #1
‘They had me on a treadmill! I ate lettuce!’
Beyoncé On Recovering From Her C-Section
‘I had to rebuild my body from cut muscles. What people don’t see is the sacrifice.’
Beyoncé On Planks
‘I try to hold my bodyweight for a minute on my toes and hands. I can do 10 push-ups at a time. I’m actually very proud of that because I could never, ever, ever do 1.’
Beyoncé On Her Body
‘Everyone is not supposed to be the same. Be healthy and take care of yourself, but be happy with the beautiful things that make you, you,’
Beyoncé Knowles’s Supplements
multivitamin
If Beyoncé takes supplements, she’s keeping quiet about it, but if you’re planning on doing any kind of restrictive diet like she has, a daily multivitamin is a smart idea.
vitamin B12
If you decide to go vegan, it is important to pay extra attention to your vitamin B12 intake as it can be difficult to get enough from plant-only sources.
Vitamin D
Vitamin D is another essential nutrient that can be tough to get from plants, even if you do head outside for some of the sunshine vitamin.
Zinc
Zinc can also fall short in a vegan diet leading to lowered immunity.
Iron
Iron can be found in plant foods, but it is not as readily absorbed by the body, potentially leading to anemia, which causes fatigue and lowered immune function.
omega-3s
Long-chain amino acids EPA and DHA promote brain health and reduce inflammation, but are mostly found in animal products like fish oil, but a vegan version of omega-3s can be found in algae oil.
Iodine
Iodine is another thing that you may not immediately think of, but vegans are often low in this essential nutrient.
calcium
Excluding dairy products can make it hard to get enough calcium which is needed not only for strong bones but also proper muscle function and heart health.
Beyoncé Knowles’s Supplements
Power Down?
Beyoncé says she struggles to turn off her thoughts at night, but being exhausted helps her to fall asleep.
Morning Prayer
Beyoncé is deeply religious. She prays and meditates each morning.
Fierce Alter Ego
Beyoncé created her sexy, provocative alter ego Sasha Fierce to protect her real persona.
Fierce Critic
Beyoncé records and watches all of her performances before going to sleep, and then asks for feedback and critiques herself the next morning.
All-Around Artist
Beyoncé is an avid painter and photographer.
Loyal Lady
Beyoncé said she only had 1 other boyfriend before marrying Jay Z.
Queen Bey Has Word Power
Beyoncé’s invented word ‘bootylicious’ has officially been added to the Oxford English Dictionary.
Serious Pay Cut
Beyoncé’s dad took a 50% cut in pay when he resigned from his job to manage Beyoncé’s career.
Rippling Repercussions
Beyoncé found herself in hot water after performing a private concert for Libyan leader Qaddafi. She donated the proceeds from the concert to relief efforts in the Haitian earthquake, but also dropped her father as her manager shortly thereafter.
Giving Back
Beyoncé donated all of her salary from the movie Cadillac Records to Phoenix House, a heroin rehab organization.
Beyoncé On Sleep
‘I am a person who has a hard time shutting off my brain.’
Beyoncé On The Power Of Prayer
‘I am the result of my grandmother’s prayers.’
Beyoncé On Her Alter Ego, Sasha Fierce
I’m not like her in real life at all.’
Beyoncé On Herself
‘I’m not bossy. I’m the boss.’
Recommended Products
Beyoncé music
Beyoncé films
Beyoncé fragrances
L’Oréal
Feria
Pepsi
Crystal Geyser water
Vizio headphones
Deréon fashion
References
https://www.biography.com/musician/beyonce-knowles
https://www.usatoday.com/story/life/2019/04/19/beyonces-beychella-diet-should-you-try-it/3506873002/
https://www.thecut.com/2013/11/i-tried-beyonces-diets-and-lost-ten-pounds.html
https://www.popsugar.com/fitness/Beyonce-Diet-Exercise-Routine-22826000
https://www.popworkouts.com/beyonce-workout-diet/4/
https://beyonce.com/introducing-22-days-nutrition/
https://www.vogue.com/article/beyonce-vegan-health-diet-plant-based-protein-coachella
https://www.capitalxtra.com/artists/beyonce/lists/facts/gave-cadillac-records-salary-to-charity/
https://www.elle.com.au/celebrity/beyonce-habits-15243
https://www.cheatsheet.com/health-fitness/things-beyonce-does-on-sundays-to-relieve-stress.html/
https://beyonceonline.org/endorsements.php
https://www.grammy.com/grammys/artists/Beyoncé-knowles