Do You Want To Have Body Like Madonna?你想有機構，像麥當娜？

Madonna is the once famous “material girl” or “queen of pop”.麥當娜曾經是著名的“物質女孩”或“女王的流行”。 She has won numerous awards in Grammy and Golden Globe as actress or singer.她已經贏得了多項格萊美獎和金球獎的女演員或歌手。 Talent has taken her far in this competitive entertainment industry.人才，她至今已在這個充滿競爭的娛樂產業。 Apart from that, looking good is equally important for her.此外，看起來不錯，是同樣重要的她。 That is why she always try her best to stay in shape.這就是為什麼她總是盡自己的最大努力保持好狀態。

Age is catching up though.年齡正在迎頭趕上，但。 This year, 2008, she will be 50.今年，2008年，她將會有50個。 In order to fight against aging process, Madonna has stepped up her effort in exercising. She has a lifestyle obsessed with fitness. Despite having had two children, her stomach is washboard flat.為了對抗衰老的過程中，麥當娜在她的努力，加強在行使。 她有一個健康的生活方式痴迷。儘管有過兩個孩子，她的肚子是搓板持平。 She is 5 ft 3 in tall and weighs about 50 kg (110 lbs).她是5英尺3英寸高，體重約50公斤（110磅）。 Let's find out what Madonna has done to stay in shape from head to toe.讓我們了解麥當娜曾做過保持身材從頭到腳。

Madonna's Workout Regimen 麥當娜的鍛煉計劃

• First Session of Exercise - In the early morning, she practices Ashtanga Yoga which is a high-intensity form of yoga for advanced practitioners only at her home gym. 第一屆運動 -清晨，她的做法Ashtanga瑜伽是一種高強度的形式瑜伽高級醫生只在她家健身房。 This yoga has helped her to tone her muscle and build up her cardio rating.這瑜伽幫助她口氣，她的肌肉，並建立她的心臟位置。 She is already on the Third Series of Ashtanga which is the equivalent of Olympic athlete standard.她已經是第三次系列阿斯坦加這是相當於奧運會運動員的標準。

  

• Second Session of Exercise – She does pilates after yoga. 第二屆運動 -她不普拉提瑜伽後。 Her favorite studio is North London Pilates.她最喜歡的電影是北倫敦普拉提。 She also is regularly spotted cycling to the studio.她還經常發現，騎自行車去錄音棚。

  

• Third Session of Exercise – After lunch, Madonna keeps working out during the day. 第三次會議運動 -午餐後，麥當娜保持工作在白天。 She likes alternate this third daily session of exercise.她喜歡每天輪流這第三次會議的行使。 Sometimes, she does weight lifting.有時，她不舉重。 Sometimes, she does other exercises such dance floor workout, cycling, swimming, biking, or even martial arts.有時，她做其他運動如跳舞健身，騎自行車，游泳，騎自行車，甚至武術。 On Sundays, she will do horse riding which she credits with toning up her thighs.每逢星期天，她會騎馬，她調子歸功於她的大腿。 By mixing and matching activities, I believe that she tries to increase her overall fitness and reduces the potential for injury from overuse a specific muscle groups .混合和匹配活動，我認為她試圖提高她的整體健康並減少潛在的傷害過度使用特定肌肉群 。

Madonna also has a 麥當娜還有一個 StairMaster stepping machine StairMaster步進機 in her office, which she often works on as she takes calls.在她的辦公室，她經常在她的作品需要調用。 Incredibly, during her pregnancy with Lourdes, she maintained a 45 minute a-day StairMaster regime right up until the day before she gave birth.令人難以置信的是，在她懷孕的盧爾德，她保持了45分鐘每天StairMaster政權，直到前一天，她生下。

In year 2006, a new fitness machine, Power Plate , causing a stir in England because of Madonna.在2006年，一個新的健身設備， 電源板 ，造成了轟動，因為在英格蘭的麥當娜。 After report saying that she has bought the Power Plate , sales have reportedly soared. Power Plate is a vibrating platform you can stand on while working out which the manufacturer claims that it can strengthen and tone the muscles within 15 minutes. 報告後說 ， 她買了電源板 ，據說銷售量猛增。 電源板是一種振動平台，你可以站在一方面進行系統的製造商聲稱，它可以加強和音調的肌肉在15分鐘內。 I have written a separate article on this gadget –我已經寫了單獨的文章在這個小工具- Who Else Want To Get Whole Body Vibration Training? 還有誰想要得到全身振動訓練？

In addition to that, Madonna normally has 3 sessions of hour-long shiatsu massage a week to help relieve strain in her muscles.在除此之外，麥當娜通常有3次的長達一小時的指壓按摩1週 ，以紓緩壓力，在她的肌肉。 How we hope we can be rich like her to afford that.我們希望，我們如何能夠富有希望她負擔得起的。

Madonna's Diet 麥當娜的飲食

Guided by diet coach, Madonna eats organic whole food diet, rich in lean proteins which comprises most of her macrobiotic diet (which I will explain later).飲食教練的指導下，麥當娜吃減肥食品的有機整體，富含蛋白質組成精益她的大部分生機飲食 （我稍後會解釋）。

• Breakfast – She will have a vegetable soup for breakfast along with either fresh vegetables or fruits or their juice. 早餐 -她將有蔬菜湯一起吃早餐或新鮮蔬菜或水果或果汁。
• Lunch – She eats lots of steamed vegetables and protein-rich dishes made from tofu, seeds, bean sprouts, etc. 午餐 -她的饅頭吃很多蔬菜和富含蛋白質的菜製成的豆腐，種子，豆芽等

What is macrobiotic diet? Here is the brief information about it: 什麼是生機飲食？下面是一個簡單的信息是：

• Macrobiotic is a dietary regimen which includes grains as a staple food supplemented with vegetables and beans.長壽是一種飲食療法，其中包括穀物作為主食輔以蔬菜和豆類。
• Highly processed or refined foods are avoided.高度加工或精製食物避免。
• Sugars, spices, alcohol, eggs, meat, and cheese are avoided too because of yin and yang properties in food. 糖，香料，酒精，雞蛋，肉類和奶酪也避免由於陰陽屬性的食物。
• Food should be organically grown and eaten fresh.食物應有機種植和食用新鮮。
• The Macrobiotic lifestyle also governs how food should be prepared.長壽的生活方式，也管轄應如何準備食物。 No microwave should be used and rice must be cooked in a pressure cooker.不應該使用微波，大米必須煮熟的壓力鍋。 It also addresses the manner of eating.它還涉及吃的方式。 Food should be eaten and chewed slowly, in a relaxed manner.食物要慢慢吃和咀嚼，以輕鬆的方式。 Overeating is certainly not recommended.暴飲暴食當然不建議。
• The basic macrobiotic diet consists of:基本生機飲食包括：
  • 50% whole grains 50％全麥
  • 25% seasonal vegetables, cooked or raw. 25％的時令蔬菜，煮熟或生吃。
  • 10% protein foods – such as fish or legumes. 10％的蛋白質食物-如魚或豆類。
  • 5% sea vegetables海蔬菜5％
  • 5% soups 5％湯
  • 5% fruit, nuts, or seeds. 5％，水果，堅果或種子。
• The macrobiotic diet is derived from Japanese traditions.長壽飲食是來自日本的傳統。 During one interview, Madonna told a group of Japanese journalists that she has a Japanese chef in London that travels everywhere with her and she even half jokingly said that she has eaten more Japanese food than the Japanese journalists.在一次採訪中，麥當娜說，一群日本記者，她有個日本廚師在倫敦四處周遊與她和她甚至半開玩笑地說，她吃了更多的日本的食品比日本記者。

Her husband, Guy Ritchie, has always wanted her to fatten up a bit.她的丈夫蓋伊里奇，一直想增肥的她一點。 He often comes home with bags of sweets and chocolates for the children and try to tempt her to eat one.他經常回家，大包小包的糖果和巧克力的兒童和試圖引誘她吃的。 Even at her country mansion, when the chef makes apple pies, she will sit there and supervise, but she barely touches the food.即使在她的國家大廈，當廚師使得蘋果餡餅，她會坐在那裡，監督，但她幾乎沒有接觸到食物。 She might have a mouthful, but she would never eat an entire portion.她也許有一個拗口，但她絕不會吃一個完整的部分。 Though she drinks organic wine, but she will put in an extra hour in the gym afterwards.雖然她喝有機葡萄酒，但她將在一小時後在健身房。

Madonna in the movie “麥當娜在電影“ Swept Away 洪水沖走 “ “

Why Madonna is Crazy About Fitness and Health? 為什麼麥當娜是瘋狂的健身和健康？
Madonna takes care of her body well.麥當娜需要照顧好她的身體。 She is never in drug.她從來沒有在藥物。 Few years ago, rumor said that once she went to see a doctor when she was desperate to have another baby.幾年前，傳言說，一旦她去看醫生時，她不顧一切地再生一個孩子。 The doctor told her that it was hard for her to conceive as she was already in her mid-40s.醫生告訴她，這是她很難想像，因為她是在她已經45歲左右。 That sent her into absolute fury and Madonna's reaction to these things is to start exercising like a maniac.這讓她成為絕對的憤怒和麥當娜的反應，這些東西是開始行使像一個瘋子。

Some Other Interesting Facts about Madonna's Obsession of Fitness 一些其他有趣的事實對麥當娜的痴迷健身

• Madonna stays only in those hotels that have excellent gyms . 麥當娜只停留在那些具有良好的酒店健身房 。 Not many know that Ritz Carlton in Miami spent tens of thousands of dollars to customize one of their suites for her stay so that she could work out when she stays there.沒有人知道它在邁阿密麗嘉酒店花費數万美元定制的一套房，她留下來，她可以工作時，她留下了那裡。
• She takes only Christmas Day off from the workouts.她只需要聖誕節開來鍛煉。 If she has a bad day, she exercises furiously.如果她有一個糟糕的一天，她拼命練習。 Therefore, exercising is like an emotional crutch – she might have a row with Guy for example, and her response is to start exercising like a fanatic.因此， 行使它像一個情感拐杖 -她可能與蓋伊的行，例如，她的反應是開始像一個狂熱的行使。
• She fills in a chart weekly recording her weight , body fat percentage and calories consumed. 她填補了圖表每週記錄自己的體重 ，體脂肪百分比和熱量消耗。
• She does not really eat in restaurants because of her concern of not knowing what is in the dish. 她並沒有真正在餐館裡吃飯 ，因為她的關注，不知道什麼是在菜。
• Before each show or concert, she spends an hour in hair and makeup, then performs some vocal exercises.在每次展示或音樂會，她花一個小時在髮型和化妝，然後執行一些聲樂練習。 After that, she warms up with some form of exercise, including some free weights.在此之後，她暖和了一些形式的活動，包括一些免費的重量。
• At dinner parties, she likes turning to the person sitting next to her and dissect the nutritional values of what they have on their plate – how much fat there is, how much exercise it would take to burn off and the potential damage it could do to their bodies.在宴會上，她喜歡的人轉向坐在她旁邊的營養價值剖析了他們對他們的板-脂肪多少有多少行使它會燒掉和潛在的危害，可以做些什麼來他們的屍體。

Mun's Comment: 門的評論：

• Only someone like Madonna can afford lifestyle like that.只有這樣的人能夠負擔麥當娜這樣的生活方式。 After all, she is a celebrity.畢竟，她是名人。 Her personal staff of nannies, chefs, trainers, and nutritionists ensures that her fitness never have to take a back seat to cooking, cleaning, or babysitting.她個人的工作人員，保姆，廚師，培訓人員，和營養學家保證她的身體從來沒有採取後排座位做飯，打掃衛生，或照顧。
• At the early 50s, it is a matter of time Madonna will undergo menopause which bone loss will accelerate and the tendency to gain weight is high.在五十年代初，這是一個時間問題麥當娜將經歷更年期的骨質流失會加速的傾向，體重增加高。 Madonna has done cardiovascular activity, strength training and flexibility to preserve her bone density and stay slim.麥當娜做了心血管活動，力量訓練和靈活性，以保持她的骨質密度，保持苗條。

  
  

  Madonna's “muscular” arms.麥當娜的“肌肉”的武器。

  

• However, Madonna's extreme levels of exercise may do worse than good for her in long term . I do not find her muscular arms attractive. It is just too much.然而， 麥當娜的極端水平運動可以這樣好不如她在長期的 。 我並不覺得她的肌肉武器的吸引力。只不過是太多了。 She definitely looks better if she has extra 5 pounds, especially when she get older.她絕對看起來更好，如果她有額外的5磅，特別是當她長大。 A bit of fat can be good.阿位脂肪可以是好。 She has denied her body all the energy-giving foods and with that extreme level, she can become exhausted one day.她否認她的身體所有的能量，提供食物，並且與極端的水平，她能成為耗盡的一天。 Her obsession with staying young looking has actually aged her.她痴迷住年輕的年齡看，其實她。 Sharon Stone, who is same age with her, looks much better.莎朗斯通，誰是與她同齡，看起來好多了。 Therefore, I still prefer the version of Madonna with more body fat. She looks more gorgeous with sign of femininity.所以，我還是喜歡麥當娜的版本有更多的脂肪。 她看上去更加絢麗多彩的跡象女性。

• Madonna may beat up麥當娜可能毆打 Jessica Biel 傑西卡貝爾 with her muscular arms, but, if I were to choose a role model for the girls when come to fitness, Jessica Biel will be the choice.她的肌肉武器，但是，如果我選擇一個榜樣的女孩來健身時，傑西卡貝爾將是最佳選擇。
• Having said that, I am not saying that we can't learn something from her.話雖如此，我不是說我們不能從她學到一些東西。 Her choice of making fitness as a lifelong pursuit and her ability to stay in shape is much longer than many professional athletes.她的選擇使健身作為終身追求，她有能力保持好狀態，遠超過很多專業的運動員。 Trust me, lifelong commitment to health and fitness is not easy and Madonna has done i t.相信我， 畢生致力於健康和健身是不容易的和麥當娜做了i噸
• The other thing, Madonna is in phenomenal shape not because she has used Power Plate for 15 minutes a day, but because she has spent the past 25 years working out.另一件事，麥當娜是驚人的形狀不是因為她使用了電源板為每天15分鐘，但因為她在過去的25年的工作了。

Exercise is good, but do not be an exercise fanatic.運動是好的，但不要練習狂熱。 It is all about balance. Moderation. Over training is not the way.這是所有關於平衡。 放緩。過度訓練是錯誤的做法。

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