Do You Want To Have Body Like Madonna?你想擁有像麥當娜身體？

Madonna is the once famous “material girl” or “queen of pop”.麥當娜曾是著名的“物質女孩”或“女王的流行” 。 She has won numerous awards in Grammy and Golden Globe as actress or singer.她已經贏得了無數獎項，格萊美獎和金球獎的演員或歌手。 Talent has taken her far in this competitive entertainment industry.人才已採取了迄今為止在這個競爭激烈的娛樂行業。 Apart from that, looking good is equally important for her.此外，尋找良好的同樣重要的是她的。 That is why she always try her best to stay in shape.這就是為什麼她總是她最好留在形狀。

Age is catching up though.年齡是趕上了。 This year, 2008, she will be 50.今年， 2008年，她將是50 。 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.為了打擊老化過程，麥當娜已加緊在行使自己的努力。 她沉迷於健身的生活方式。儘管生了兩個孩子，她的胃是搓板持平。 She is 5 ft 3 in tall and weighs about 50 kg (110 lbs).她是5英尺3米，重約50公斤（ 110磅） 。 Let's find out what Madonna has done to stay in shape from head to toe.讓我們找出麥當娜做了留在形狀從頭到腳。

Madonna's Workout Regimen 麥當娜的鍛煉方案

• 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. 第一屆會議的運動 -清晨，她的做法阿斯坦加瑜伽是一種高強度的瑜伽先進工作者只有在家裡健身房。 This yoga has helped her to tone her muscle and build up her cardio rating.這瑜伽幫助她語氣她肌肉和建立她的心評級。 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相當於奧林匹克運動員的標準。

  

• Second Session of Exercise – She does pilates after yoga. 第二屆會議的工作 -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到演播室。

  

• Third Session of Exercise – After lunch, Madonna keeps working out during the day. 第三屆會議的運動 -午餐後，麥當娜保持工作期間一天。 She likes alternate this third daily session of exercise.她喜歡每天輪流這屆會議的第三次演習。 Sometimes, she does weight lifting.有時，她不會舉重。 Sometimes, she does other exercises such dance floor workout, cycling, swimming, biking, or even martial arts.有時，她不會其他工作，例如舞池鍛煉，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.上週日，她會騎馬，她與色調學分，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和減少潛在的傷害過度特定肌肉群 。

Madonna also has a 麥當娜還有一個 StairMaster stepping machine 班霸步進機 in her office, which she often works on as she takes calls.在她的辦公室，她常常工程作為她的來電。 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，在她懷孕的盧德，她保持了45分鐘，每天班霸政權，直到前一天，她生下了。

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， 電力板塊下面 ，引起了轟動，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 ， 她已買了電源板 ，銷售據說飆升。 電源板振動平台，您可以站在而制定的製造商聲稱，它可以加強和語調的肌肉在15分鐘內。 I have written a separate article on this gadget –我已經寫一個單獨的條款對這個小工具- Who Else Want To Get Whole Body Vibration Training? 還有誰想要全身振動訓練？

In addition to that, Madonna normally has 3 sessions of hour-long shiatsu massage a week to help relieve strain in her muscles.此外，麥當娜通常有3個會議長達一小時的按摩shiatsu一個星期 ，以紓緩壓力，她的肌肉。 How we hope we can be rich like her to afford that.如何，我們希望我們能夠像她一樣，以豐富的負擔。

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，麥當娜吃有機的整體食物的飲食，蛋白質豐富的精益大部分組成她長壽飲食 （我將解釋後） 。

• Breakfast – She will have a vegetable soup for breakfast along with either fresh vegetables or fruits or their juice. 早餐 -她將有一個蔬菜湯早餐連同要么新鮮蔬菜或水果，其果汁。
• Lunch – She eats lots of steamed vegetables and protein-rich dishes made from tofu, seeds, bean sprouts, etc. 午餐 -她吃大量的蔬菜和蒸富含蛋白質的豆腐製作的菜餚，種子，豆芽等

What is macrobiotic diet? Here is the brief information about it: 什麼是長壽飲食？以下是簡短的關於它的資料：

• Macrobiotic is a dietary regimen which includes grains as a staple food supplemented with vegetables and beans.長壽是一種飲食方案，其中包括穀物作為主食輔以蔬菜和豆類。
• Highly processed or refined foods are avoided.高度加工或精製的食物是可以避免的。
• 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，肉類和奶酪也避免因為陰陽性質的食物。
• Food should be organically grown and eaten fresh.食品應吃有機蔬菜和新鮮。
• The Macrobiotic lifestyle also governs how food should be prepared.愛吃肉食的生活方式，也對如何規範食品應準備。 No microwave should be used and rice must be cooked in a pressure cooker.沒有微波應使用和大米必須煮熟的壓力鍋。 It also addresses the manner of eating.它還涉及的方式進食。 Food should be eaten and chewed slowly, in a relaxed manner.應吃食物和咀嚼緩慢，在一個輕鬆的方式進行。 Overeating is certainly not recommended.過量肯定是不推薦。
• The basic macrobiotic diet consists of:長壽飲食的基本組成：
  • 50% whole grains 50 ％全麥
  • 25% seasonal vegetables, cooked or raw. 25 ％的時令蔬菜，熟或生。
  • 10% protein foods – such as fish or legumes. 10 ％的蛋白質食物-如魚或豆科植物。
  • 5% sea vegetables 5 ％的海上蔬菜
  • 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.長壽飲食的來自日本的傳統。 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，一群日本記者說，她有一個日本廚師在倫敦與她到處旅行，她甚至半開玩笑地說，她已經吃更多的日本料理比日本記者。

Her husband, Guy Ritchie, has always wanted her to fatten up a bit.她的丈夫蓋瑞奇，一直希望她能催肥了位。 He often comes home with bags of sweets and chocolates for the children and try to tempt her to eat one.他經常回家與袋的糖果和巧克力的兒童，並試圖引誘她吃一個。 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，她會坐在那裡和監督，但她幾乎沒有接觸到的食物。 She might have a mouthful, but she would never eat an entire portion.她可能有一口，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 沖走 “ “

Why Madonna is Crazy About Fitness and Health? 為什麼麥當娜熱衷健身和健康？
Madonna takes care of her body well.麥當娜照顧她的身體很好。 She is never in drug.她從來都不是毒品。 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，她渴望有個小寶寶。 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，這是很難想像她，她已經在她中旬40多歲。 That sent her into absolute fury and Madonna's reaction to these things is to start exercising like a maniac.這給她到絕對的憤怒和麥當娜的反應，這些事情是開始行使像一個瘋子。

Some Other Interesting Facts about Madonna's Obsession of Fitness 其他一些有趣的事實關於麥當娜的痴迷健身

• Madonna stays only in those hotels that have excellent gyms . 麥當娜只停留在這些酒店具有優良的體育場館 。 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.沒有多少知道，在邁阿密麗嘉花費數万美元，自定義他們的一個套間，她入住，這樣她可以工作時，她保持的。
• She takes only Christmas Day off from the workouts.她只有聖誕節那天，從訓練。 If she has a bad day, she exercises furiously.如果她有一個糟糕的一天，她激烈的演習。 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， 行使一樣的情感拐杖 -她可能連續蓋伊例如，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. 她填寫了一張圖表每週錄製她的體重 ，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吃飯 ，因為她的關注，不知道什麼是在菜餚。
• Before each show or concert, she spends an hour in hair and makeup, then performs some vocal exercises.在每個節目或音樂會，她花一個小時在頭髮和化妝，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，她溫暖了某種形式的工作，其中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.在晚宴，她喜歡轉向旁邊的人向她和解剖的營養價值，他們對自己的板塊-脂肪多少有多少工作，將採取關閉和燒傷的潛在損害它可以做他們的屍體。

Mun's Comment: 門的評論：

• Only someone like Madonna can afford lifestyle like that.只有像麥當娜能夠負擔得起的生活方式一樣。 After all, she is a celebrity.畢竟，她是個名人。 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，並確保她的營養師健身從未採取後座烹飪，清潔，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，它是一個時間問題，麥當娜將在更年期的骨質流失會加速的趨勢和體重增加是很高的。 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，以維護她的骨質密度，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， 麥當娜的極端水平的行使可能會不如好為她在長期的 。 我不覺得她的肌肉武器吸引力。正是太多。 She definitely looks better if she has extra 5 pounds, especially when she get older.她肯定，如果她看起來更好了額外的5磅，尤其是當她長大。 A bit of fat can be good.阿位脂肪可以很好。 She has denied her body all the energy-giving foods and with that extreme level, she can become exhausted one day.她否認她的身體的所有能量，使食物和極端水平，她能成為用盡一天。 Her obsession with staying young looking has actually aged her.她迷戀住年輕尋找她的實際年齡。 Sharon Stone, who is same age with her, looks much better.莎朗斯通，誰是與她同年齡，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.因此，我還是喜歡麥當娜的版本有更多身體脂肪。 她看上去更加華麗的跡象女性。

• 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，如果我選擇的榜樣女孩來健身時，傑西卡貝爾將選擇。
• Having said that, I am not saying that we can't learn something from her.話雖如此，我並不是說我們不能學到一些東西從她的。 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，使健身作為一種人生追求和她的能力，保持身材是遠遠長於許多職業運動員。 Trust me, lifelong commitment to health and fitness is not easy and Madonna has done i t.相信我， 終生的承諾 ， 健康和健身是不容易的和麥當娜做了字母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，麥當娜是在驚人的形狀不是因為她使用了電源板 ，每天15分鐘，但因為她在過去的25年工作了。

Exercise is good, but do not be an exercise fanatic.運動是好的，但不要行使狂熱。 It is all about balance. Moderation. Over training is not the way.這是所有關於平衡。 節制。在培訓方式不是。

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