Madonna’s Trainer: How to Lose 20 Pounds in 6 WeeksThursday 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 DietThis 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 ONESundayBreakfast1 cup Kashi cereal, with ½ cup plain — or vanilla — nonfat rice milkLunch3 oz grilled chicken breast — or fresh turkey breast (no deli meat!) — with ½ cup each of chopped cucumber and tomatoesSnack1 cup mixed berries (try raspberries, blackberries and blueberries)Dinner1 cup organic pasta with ½ cup steamed spinach

MondayBreakfast1 cup Kashi cereal, with ½ cup plain—or vanilla—nonfat rice milkLunch2 hardboiled eggs with ½ cup each of baby carrots and cherry tomatoesDinner3 to 5 oz grilled sea bass with ½ cup steamed spinach

TuesdayBreakfast1 cup steel-cut oatmeal made with water and ½ cup fresh blueberries

Lunch3 oz grilled chicken breast — or fresh turkey breast (no deli meat!) — with ½ cup each of chopped cucumber and tomatoesSnack1 cup mixed berries (try raspberries, blueberries or red grapes)Dinner3 to 5 oz grilled salmon with ½ cup steamed broccoli

WednesdayBreakfast1 cup Kashi cereal, with ½ cup plain — or vanilla — nonfat rice milkLunch½ cup each of fresh spinach, beet root, tomatoes and cucumbers, with 2 tsp tahiniSnack1 snack cup of sugar-free Jell-ODinner3 to 5 oz grilled chicken breast with ½ cup steamed spinach

ThursdayBreakfast1 cup Kashi cereal, with ½ cup plain — or vanilla — nonfat rice milkLunch2 hard-boiled eggs with 4 to 5 celery sticks and 4 to 5 carrot sticksDinner1 cup penne pasta with ½ cup each of steamed spinach and chopped steamed tomatoes

FridayBreakfast1 cup Kashi cereal, with ½ cup plain — or vanilla — nonfat rice milkLunch3 oz fresh turkey breast with ¼ cup each of cucumbers, alfalfa sprouts and beets, plus 1 slice whole-grain breadSnack1 cup fresh strawberriesDinner3 to 5 oz grilled sea bass with ½ cup steamed fresh green beans

SaturdayBreakfast2 poached eggs with 3 slices veggie baconLunch1 whole-grain wrap with ¼ cup of chopped avocado and ½ cup each of chopped cucumber and tomatoesSnack10 to 15 red grapesDinner3 to 5 oz grilled chicken breast with ½ cup steamed spinach

WEEK TWOSundayBreakfast2 poached eggs with 3 slices veggie baconLunch3 oz fresh turkey breast with ½ cup each of chopped cucumber and tomatoesDinner3 to 5 oz grilled salmon with ½ cup steamed Brussels sprouts or ½ cup steamed spinach

MondayBreakfast1 cup vanilla — or plain — nonfat rice milk and one poached egg

Lunch2 sushi rolls (about 10 pieces total) of your choice (none should include mayo, nor may you add soy sauce)Snack1 cup soy puddingDinner3 to 5 oz grilled chicken breast with ½ cup steamed spinach

TuesdayBreakfast1 cup vanilla — or plain — nonfat rice milk and one poached eggLunch2 celery stalks with 2 to 4 tsp almond butterDinner3 to 5 oz fresh turkey breast with 1 sweet potato

WednesdayBreakfast1 cup vanilla — or plain — nonfat rice milk and one poached eggLunch1 slice whole-grain toast with 2 slices veggie bacon with ½ cup each of tomatoes and spinachDinner3 to 5 oz grilled sea bass with ½ cup steamed spinach

ThursdayBreakfast1 cup vanilla — or plain — nonfat rice milk and 1 poached eggLunch2 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 mustardDinner3 to 5 oz grilled salmon with ½ cup steamed kale

FridayBreakfast1 cup vanilla — or plain — nonfat rice milk and 1 poached eggLunch1 cup quinoa with ½ cup each of chopped parsley, spinach and tomatoesDinner3 to 5 oz grilled chicken breast with ½ cup steamed spinach

SaturdayBreakfast1 cup vanilla — or plain — nonfat rice milk and 1 poached eggLunch2 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 mustardSnack1 snack cup of sugar-free Jell-ODinner3 to 5 oz grilled salmon with ½ cup steamed cabbage

WEEK THREESundayBreakfast1 cup vanilla — or plain — nonfat rice milk and 1 poached eggLunch2 celery stalks with 2 to 4 tsp almond butterDinner1 grilled chicken breast with ½ cup each of chopped cucumber and tomatoes

MondayBreakfast1 pumpkin spice Kashi bar with 1 cup vanilla — or plain — nonfat rice milkLunch1 cup plain penne pasta with ½ cup steamed peasDinner3 to 5 oz fresh turkey breast with ½ cup each of chopped spinach, cucumber and tomatoes

TuesdayBreakfast1 pumpkin spice Kashi bar with 1 cup vanilla — or plain — nonfat rice milkLunch1 cup soy yogurt with 3 to 4 celery sticksSnack1 cup mixed berries (strawberries, raspberries, and blackberries)Dinner1 cup brown rice with 3 to 5 oz grilled chicken breast

WednesdayBreakfast1 pumpkin spice Kashi bar with 1 cup vanilla — or plain — nonfat rice milkLunch3 oz chopped turkey with ½ cup each of chopped tomatoes, cucumber and spinachDinner3 to 5 oz grilled salmon with ½ cup steamed kale

ThursdayBreakfast1 pumpkin spice Kashi bar with 1 cup vanilla — or plain — nonfat rice milkLunch2 hard boiled eggs with ½ cup each of baby carrots and cherry tomatoesDinner3 to 5 oz grilled chicken breast with ½ cup steamed spinach

FridayBreakfast1 pumpkin spice Kashi bar with 1 cup vanilla — or plain — nonfat rice milkLunch3 oz grilled chicken with ¼ cup of chopped avocado and ½ cup each of chopped cucumber and beetsDinner3 to 5 oz grilled salmon with ½ cup steamed spinach

SaturdayBreakfast2 poached eggs and 1 slice whole-grain toastLunch3 oz grilled chicken breast with ½ cup each of chopped cucumber and tomatoesSnack1 cup mixed berries (strawberries, blueberries, red grapes)Dinner3 to 5 oz grilled sea bass with ½ cup steamed spinach

The WorkoutWhile 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 1Make 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).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 2–6Increase cardio 10 minutes each week, so by week six, you’re up to 60 minutes daily, plus toning exercises.