Nicki Minaj Workout And Diet
Rapper
Born: 1982
Nicki Minaj is the stage name of Onika Tanya Maraj. She was born in Trinidad and Tobago and was raised by her grandmother along with 11 cousins beforemoving to Queens, New York when she was 5. Minaj wanted to be an actress and attended a performing arts high school. As a struggling actress, she worked in restaurants and as a customer service rep. After a brief stint with a rapping quartet called The Hoodstars, Minaj released her first mix tape in 2007. She was named Female Artist of the Year at the 2008 Underground Music Awards. Her 2010 album Pink Friday debuted at #2 on the Billboard 200 and eventually went platinum. Minaj was also an opening act of Britney Spears’ 2011 Femme Fatale Tour. Having sold over 137 million records worldwide, Minaj is one of the best selling female artists of all time. She has won many awards including American Music, BET, Billboard Music and MTV, and is considered to be one of the most influential female rappers. Minaj has a fragrance line and has endorsed several products including MAC cosmetics, H&M. A Barbie doll was made in her image for charity. She has also dabbled in acting, including Barbershop: The Next Cut. Minaj married her childhood friend Kenneth Petty in 2019 and had her first child in 2020. She has millions of followers on social media. Minaj is 5 feet,2 inches tall and weighs about 140 lbs.
Known For:
Nicki Minaj’s Diet
Summary
Minaj rocks the curves, but as a petite woman, she admits she sometimes struggles to keep her curviness from tipping over into flab. She doesn’t like to be too strict with herself, and hits the fresh produce hard, but doesn’t deny herself the occasional treat, like a burger. When she’s looking to drop a few pounds, she cuts out sugars and starches and ups her intake of green tea and raw veggies. She takes hydration seriously and can drink up to 2 gallons of water per day. In 2020, she committed to losing 20 lbs. and says that the right attitude was the most important step.
Estimated Macros
- Medium Fat 30%
- Medium Carb 40%
- Medium Protein 40%
Diet Details
Power Up
Minaj likes a hearty breakfast, including oatmeal, eggs, bacon, fruit and juice along with coffee.
Light Lunch
Minaj will frequently have a salad with chicken breast, fruit, and sometimes rice in the middle of the day.
Enjoy Your Food
Minaj often eats out for dinner. If she’s home, it might be more chicken and veggies.
Detox Diet
When Minaj is looking to slim down, she cuts out carbs, although she might still have some fruit.
Commit to the Diet
Minaj says she needed to get her mind on board with dieting before her body would cooperate.
Cheat Day
Minaj likes burgers and other junk food, but she doesn’t go overboard so she doesn’t gain too much weight.
What to Eat
Vegetables
Fruit
Salads
Lean Animal Protein
Eggs
Rice
Green Tea
Water
Burgers (treat)
What to Avoid
Sugar
Starch
Empty-calorie Foods
Processed Foods
Refined Sugar
Junk Food
Fast Food
Chemical Ingredients
Artificial Additives
Minaj on Weight Gain
‘I’m naturally petite, but I definitely struggle with keeping those extra pounds off.’
Minaj on the Power of The Mind
‘I was trying to do this diet, and I kept putting it off. I didn’t think I could have the discipline in what I ate. Once my mind was committed to it, my body committed to it.’
Minaj on How Her Diet Plan
‘When I need to lose a few, I just cut out sugar and starch.’
Nicki Minaj’s Workout Routine
Weekly Routine
Mix It Up
Minaj doesn’t love to work out, and so she likes to keep it fun by combining dance along with other types of cardio and weight training to keep the ‘work’ part to a minimum.
Love the Curves
Minaj isn’t a fan of the gym, but she still does weight training to keep her curves from getting too wild. She also works on self-acceptance, and treating herself with kindness while she works to get her weight back to where she wants it.
Dance All Night
Minaj loves to dance, and does so practically every day. Besides rehearsals, she’ll do other dance routines as well.
Reasonable Dose
Minaj does a formal work out just 3-4 times a week for 30-40 minutes, max.
Cardio Queen
Minaj’s favorite piece of exercise equipment is the elliptical because it gets her heart pumping but is easier on the joints.
Strength Training
As part of her routine, Minaj does a variety of strength training exercises that include machines, free weights and bodyweight.
Exercise Style
A Nicki Minaj Routine
Upper Body Workout
Do 12-15 reps x 3 sets of each of the following:
Push-ups
Biceps curls
Lat pulldowns
Dumbbell presses
Chest fly machine
Rows
Triceps pushdowns
Woodchoppers
Lower Body Workout
Do 10-12 reps x 3 sets of each of the following:
Squats
Weighted squats
Leg press
Leg curl
Step-up lunge
Stiff-leg dumbbell deadlift
Calf raises
Glute kickbacks
Side kickbacks
Hip extensions
Hip thrusts
Full Body Workout
Do 30-40 sec of each of the following exercises, with 10-20 sec rest as needed:
Squats
Jumping jacks
Jumping squats
Side-to-side squats
Push-ups
Mountain climbers
Twisting mountain climbers
Burpees
Leg raises
Crunches
Side leg raises
Outer thigh raises
Glute kickbacks
Bridge kickbacks
Donkey kicks
Calf raises
Plank leg lifts
Side plank leg lifts
Plank jacks
Minaj on Hitting the Gym
‘I hate working out.’
Minaj on Why She Doesn't Like Formal Exercise
‘I can’t stand being on a treadmill. That mentally irks me.’
Minaj on Self-acceptance
‘It’s a daily thing I gotta work on.’
Nicki Minaj’s Supplements
Minaj isn’t dishing on any supplements she might take, so below are options that can benefit anyone following a similar diet plan.
Green Tea
Minaj likes green tea because it can help burn fat. Superfood green tea is also high in antioxidants and protects against cancer and heart disease.
B-complex
As a new mom, Minaj could consider a B-complex to help boost energy and mood. B vitamins may also decrease the likelihood of developing post-partum depression.
Vitamin D
magnesium
Sufficient sleep is key for new moms, making magnesium a good choice to help improve sleep quality.
Probiotics
Pregnancy can wreak havoc on the digestive tract. Probiotics can help restore gut health, and also improve immunity.
Nicki Minaj’s Lifestyle
Hair Fascination
Minaj has always loved to play with hair and believes it allows her to become someone new each time she changes it.
Another Social Media Success Story
Minaj was discovered by Fendi, CEO of Dirty Money, when he stumbled across her My Space page.
Not Cut Out for Customer Service
Minaj says she likes working with people, but that she was fired from multiple jobs in the service industry for rudeness, such as the time when she worked at Red Lobster and chased down a customer and gave her the finger for taking her pen.
Eyes on the Prize
Minaj has high expectations for herself and her career, and says part of her plan is to depose Jay-Z as the Mogul of Rap.
Rough Past
Minaj’s father was an angry drug addict who could be abusive. He even burned down the family home in Trinadad. Minaj lived with her grandmother for 2 years while her mother worked to establish herself in the US.
Alter Egos
Minaj developed several alter egos to deal with her stressful childhood and she continues with the tradition as an adult. There’s Roman, an irritable gay man; Roman’s mother Martha; sweet and innocent Harajuku Barbie, and many more.
What’s In a Name?
Minaj’s original rapper name was Cookie, then Harajuku Barbie. She says she hates ‘Nicki Minaj’ which a producer came up with and doesn’t like any of her friends or family to call her that.
Unique Role Model
No surprise, Minaj respects Madonna, but she also adores Judge Judy and thinks she missed her calling as a stand-up comedian.
Minaj on Moving to America
‘I thought it was gonna be for a few days. It turned into 2 years without my mother.’
Minaj on Creating Alter Egos for Herself
‘To get away from all their fighting, I would imagine being a new person. Fantasy was my reality.’
Minaj on Her Stage Name
‘I fought [the producer] tooth and nail…I’ve always hated it.’
Minaj on her Music Career
‘I never thought about music as just being the end-all, be-all. I always looked at it like a business, something that I could create an empire out of.’
Minaj on Success
‘I realized that success starts inside you; it doesn’t start with success.’
Minaj on Kindness
‘Be nice to yourself and be nice to the people you love. We don’t know how long we have together.’
Minaj on Hair Styling
‘I always thought I had an eye for that stuff.’
Minaj on Judge Judy
‘I just love her.’
Recommended Products
Nicki Minaj music
References
https://www.health-yogi.com/nicki-minaj-workout/
https://www.motleyhealth.com/celeb/nicki-minajs-diet-and-fitness
https://www.allure.com/gallery/nicki-minaj
https://people.com/health/nicki-minaj-committed-losing-weight-and-20-lbs-from-goal/
https://www.fame10.com/entertainment/10-things-you-didnt-know-about-nicki-minaj/
https://www.elle.com/beauty/hair/tips/a11865/nicki-minajs-beauty-secrets-613667/
