How does Rihanna stay fit? It’s a question many women are likely asking, as whatever workout plan Rihanna is using seems to be working. The Barbadian beauty has one of the hottest bodies in music, and Ri maintains her famous curves with a mix of diet and exercise. As Rihanna’s personal trainer Ary Nuñez told Shape, the singer is “so connected to her body. She used to work out because it was part of her responsibility, but now she works out because she loves it!”

Rihanna’s stays fit with an exercise routine that focuses on “the core.” When Rihanna is on tour, trainer Harley Pasternak told People in 2012, she does three 25-minute workouts per week. Those involve 10 minutes of cardio, which might entail biking, stationary running, jumping rope, or jumping jacks. When she’s Ri’s not on the road, she bumps it up to five workouts per week and 30 minutes of cardio.

MUST READ: Rihanna’s Vulnerability Shines Through In ‘Stay’ Video

Rihanna’s stay-fit diet includes five small meals per day, Pasternak says. The R&B superstar tends to get “salty cravings,” but that’s when she might turn to snacks like bean-based 5 Factor chips—a product linked to Pasternak’s “5 Factor” program. Then again, Rihanna told Ryan Seacrest in 2012 that 5 Factor had “gone straight out the window ever since I went on tour,” and amid public concern over what appeared to be her rapid weight loss, she cited her hectic work schedule—more so than any workout plan—as the cause of her sudden slimming.

“It’s actually pretty annoying, because now I don’t have a butt, and I have no boobs,” she said, garnering the sympathy of absolutely no one. “I already had no boobs to start with. So annoying! and I’m eating everything!”

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Rihanna Workout

Last updated on October 26th, 2017 at 10:49 pm

BONUS: Download the FREE Rihanna Workout Routine PDF

We’re breaking into the Pop Star realm.

In many cases SuperSTARS are also SuperHumans, and we’ll be seeing a bit of a transition to all celeb culture to adhere to popular demand.

So, here’s to you Rihanna for being one of the first to break us into that transition.

And, yeah yeah, I know we’ve seen people like Zac Efron, and Jennifer Aniston and a bunch of others that aren’t “Superheroes” or “Nerdy”, but now I’m telling you it’s an official transition.

Duh.

That all being said, Rihanna has been in some films and movies that would actually fit a premise, but that’s besides the point I’m trying to make. She’s a superstar singer, and her work has been in Star Trek, The Hangover, and more – while she’s appeared in things like Battleship, Bates Motels and some other titles as well.

Rihanna Stats:

Height: 5’8

Weight: (approximate) 140 lbs.

Age: 29

Rihanna is actually above average height for the women that we’ve seen at SHJ.

She’s not quite as tall as ladies like Gal Gadot, Sophie Turner and Zendaya, but she’s pretty close and right around that range with Jennifer Lawrence.

The average is more around the 5’5-5’6 range for ladies, with women like Margot Robbie, Katie Cassidy, Evangeline Lilly, Alicia Vikander and many more.

At the shorter height range we have women like Scarlett Johansson, Emilia Clarke, Natalie Portman and a handful of others.

Rihanna Diet and Nutrition

You guys would be amazed at how much Rihanna eats.

I was able to find a TON of information about her diet, and I’m going to lead by telling you this: there’s nothing specific about her dietary guidelines. She loves to eat!

Here’s a quote from Elle.com:

Some stars go the Goop route—fruit, kale, granola—with the snacks they ask for in their dressing rooms. Rihanna does the opposite. Her rider, Ellen DeGeneres revealed today, is basically your college diet: regular Cheetos, hot Cheetos, Oreos, Golden Grahams cereal, Cup Noodles, red and white wine, vodka, soda, Frappuccinos, and garlic olives. “I just like to be prepared,” Rihanna explained. “You never know what mood you’re going to be in.” And the Cheetos are the most important: “I don’t eat the Oreos that much. Golden Grahams I haven’t eaten in two years, but Hot Cheetos definitely happening, regular Cheetos when I’m tired of the Hot Cheetos, crunchy always .”

And, she also told Vanity Fair this about her diet and workout routine:

“Legit, I have been in the gym every day this week because I am not willing to give up my food. But I will sacrifice an hour in the gym.”

I also found that Rihanna has a personal chef named Debbie Solomon that I was able to pull a bunch of information from.

A quote from Dr. Oz tells us:

Solomon has been cooking up a storm for the star for four years — ever since Rihanna anonymously called her up and asked for a few test meals. Her trial dishes included curried chicken with rice, peas, and plantains, lamb shank, and pasta carbonara.

Which expands into this:

While the pop star is far from a picky eater, Solomon does call her a “moody eater,” which has drastically changed her cooking and meal-prep process.

“ I would send in a menu on a Sunday or Monday and they would pick for the week, and then I’d be able to shop and prep, but this is nothing like that,” she said. “We don’t know what we’re gonna want to eat tomorrow, so why even pick today?”

She Makes Sure Certain Meal Staples Are Always Available

After spending two world tours with the singer, Solomon knows which ingredients always need to be in her kitchen pantry. “Every protein that you can think of, eats,” Solomon said.

Also, veggies, rice, and pasta are clear daily favorites for the star. Whenever traveling, Solomon brings a “case of spices” that includes maggi cubes, curry, cumin seeds, adobo, and five-spice.

And no meal is complete without Scotch Bonnet hot sauce. (“It’s good on curry.”) Solomon explained on The Doctors that her job “literally depends on” having at least one bottle with her wherever she is.

She Believes Delicious Food Comes First

When making meals, it’s all about pleasure for the chef. She told Bon Appetit that she advises eating “everything rich and delicious”— in moderation, of course.

“There shouldn’t be shame in eating food,” she said. “I won’t waste my calories on bullsh*t. If I take a bite of something and it’s sh*tty to me, I’m not just going to eat it because I’m hungry. I’m going to stop eating that sh*tty thing.”

And, all of this generally points to the same exact result. Rihanna loves food, trains hard, and doesn’t want to give up what she loves.

That’s pretty much a premise of The Academy’s Nutrition Classes (Vikings, Hunter Gatherers, Monks, Samurais, Spartans, Minimalists) as well – as we know sustainability is absolutely crucial.

Countering basically EVERYTHING else that I was able to find was a quote or two from a trainer Rihanna worked with. One thing she had to say was:

A typical meal for the newly crowned queen of the digital universe? “Fish with a salad or veggies,” Nuñez says.

But, we’ll more than likely believe the 99%.

Rihanna Workout Routine Research

Both Shape and Hollywood Reporter had a lot of good information about Rihanna’s workout routine.

One thing Hollywood Reporter immediately tells us is this:

According to the fitness guru, she does “everything from power lifting to plyometrics” with Riri.

“We do cycling, hiking, paddling — we try to mix it up,” said Granger, who’s been tapped as Puma’s new brand ambassador, of how she keeps the singer in shape. “Someone like that who’s working out almost everyday, we need to keep it fresh and exciting.”

That’s what we like to hear!!!

Rihanna has worked with multiple trainers so it’s fun to get a different offering of perspectives.

Shape.com actually gives us a full day worth of training which I’ll share with you within the workout routine as an option for one of the days that I program.

As we know, Rihanna has a crazy schedule being a Hip-Hop Star, so her training definitely fluctuates, and the quote above tells us that it does A LOT!

One thing that stands out on many of these sites is how much Rihanna focuses on core. She struts a six pack physique, and her training allows for it!

Looking to step it up a notch?
Check out The Superhero Academy and start unleashing your inner Hollywood Physique.

Training Volume:

5 days per week

Explanation:

Rihanna’s training jumps around to a ton of different styles. She’s extremely busy, but makes sure to try and get to the gym 5 days a week. I will be programming you a bunch of days based on her regime, and it’s your job to utilize them to get in 5 days of training each week.

Day One: Powerlifting Hip-Hop Style

Warm Up:

Stretch

400m jog

Workout:

Bench Press

3×5

Back Squats

5×10,8,5,5,5

Weighted Step Ups

3×10

Straight Leg Deadlift

3×10

Military Press

3×10

Plank Holds

3×60 seconds

Front Hold Lunges (Barbell)

3×10

Day Two: Activity Day Rihanna Style

We know Rihanna gets active and does classes to stay in shape as well.

This day is your day to utilize your fitness.

You can go hiking, cycling (even take a spin class), do pilates – or anything that gets you moving and burning!

Get your Rihanna on! We’ve seen other celebs even do Hip-Hop fitness classes as well.

Day Three: Powerlifting Hip Hop Style Version Two

Warm Up:

Stretch

Jog 400m

Workout:

Deadlift

4×10,8,5,5

Jumping Lunges

3×20

Military Press

3×10

Mountain Climbers

3×20

Jump Squats

3×20

Plank Holds

3×60 seconds

Leg Press

3×10

Day Four: Shape.com Core Programming

Warm Up:

Stretch

Run 800m

Workout:

You’ll Need: An exercise mat, some hot Rihanna tunes, and major girl power!

Full-Range Sit-Up
Start with your back on the floor with your heels secure, shoulder width apart. Leading with your chest up towards the ceiling, use the spine as it is in neutral position. Drive all the way up with your chest and once you reach your knees, extend your arms up and straight overhead. Your shoulders should be directly over your hips.

Complete 32 reps.

Sit-Ups with Torso Rotations:
Lie on your back with your right ankle resting on your left knee. Your right arm is placed on the floor out to the side. Keeping the right shoulder down, curl the left shoulder up to the right knee. Repeat with opposite limbs.

Complete 32 reps on each side.

Holding Plank:
Begin in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor.

Hold this position for 32 seconds, repeat 3 times.

Active Plank:
From plank position, take your right hand, lift it from the floor and drive it into yourself (forward and back) like you’re tapping the floor. Think about the elbow striking something behind you.

Complete 32 reps on each side. Believe us, you will be exhausted.

Roman Rotator
Stand in a horse straddle, with your feet parallel in a wide squat position with your back flat. Take your arms and lift your elbows to shoulder height. Rotate left to right, right to left.

Ready to Transform?!
Join The Superhero Academy and start unleashing your inner Hollywood Physique.

Get In Shape Like Rihanna: Diet And Health Secrets

Barbadian beauty Rihanna certainly has it all. She’s topped the charts across the globe and in 2014 received the Style Icon Award from CFDA. She is one of the most controversial stars on the red carpet and certainly does not shy away from showing off that killer body.

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At 1.73m (5ft 8ins) and weighing 56kgs, the 27-year-old singer/actress, owes her fabulous figure to the one and only, Five Factor Diet, created by personal trainer, Harley Pasternak. The fiveday diet involves eating five times-a-day with five key nutrients. Here we will divulge Rihanna’s best kept diet and health secrets. #EWGetsFit

RIHANNA’S DIET

The famous Five Factor Diet is favourited by major A-listers including, Lady Gaga, Katy Perry and Eva Mendes. The diet includes eating five small and frequent meals-a-day composed of five key nutrients in each sitting. The foods must contain low glycaemic index carbohydrate, low-fat protein, fibre, healthy fats and sugar-free drinks. Harley’s recommended foods include lean meats, vegetables, eggs, low-fat dairy, nuts and olive oil.

There is no denying why this diet craze is so popular with all of our favourite celebs. The Five Factor diet enables you to eat often and with the additional advantage, which allows you to have a one ‘free day’ in the week where you can give into those cravings. However, strict guidelines advise you not to exceed 1,500 calories per day.

FOODS BANNED FROM RIHANNA’S DIET

  • Processed foods
  • High sodium foods
  • Bad fats
  • Junk food
  • Sugary drinks
  • Alcohol

RIHANNA’S DIET ADVICE

“Cardio is the key. I work out every day but I need a trainer to motivate me. I don’t find it fun to work out alone.”

EXAMPLE OF MEALS

Breakfast

  • Apple, banana, almond and Greek yoghurt smoothie
  • Five Factor French toast

Mid-morning

  • Five Factor berry smoothie

Lunch

  • Fresh salad with turkey or chicken, boiled egg-whites and tomatoes
  • Navy beans with brown rice

Afternoon snack

  • Non- fat dip with celery

Dinner

  • Salmon and quinoa lightly seasoned with salt and pepper
  • Five Factor spice Halibut with salad

RIHANNA’S WORKOUT

Rihanna’s trainer, Harley Pasternak, uses the Five Factor workout philosophy, which includes one 25-minute workout, five times-a-week. This workout usually consists of cardio, dumbbells and a crucial cool down of either skipping or walking.

Here is a sample workout:

  • Ten-minute cardio warm-up, jogging or cycling
  • Five-minute dumbbell curls laying on a mat
  • Five-minute dumbbell waist twists sitting on a mat
  • Five-minute cardio cool-down, skipping or walking

RIHANNA ON HEALTH AND FITNESS

Whilst speaking with the examiner.com, Rihanna said: “I’m insecure about . Everyone wants to have slim, perfectly-toned legs and I’m the same. I do weights but I don’t want my legs to bulk up so I do a lot of cardio.”

“I’m a size 0, and not happy about it. I went way too far. I prefer myself a bit chunkier. I want my old butt back.”

GWYNETH PALTROW’S HEALTH AND DIET SECRETS

JENNIFER ANISTON’S HEALTH AND DIET SECRETS

SARAH JESSICA PARKER’S HEALTH AND DIET SECRETS

KENDALL JENNER’S HEALTH AND DIET SECRETS

ELLIE GOULDING’S HEALTH AND DIET SECRETS

BEYONCE’S HEALTH AND DIET SECRETS

EMILY BLUNT’S HEALTH AND DIET SECRETS

KATE HUDSON’S HEALTH AND DIET SECRETS

JESSICA ALBA’S HEALTH AND DIET SECRETS

Words: Nancy Campopiano

Main image: Splash

G-Eazy Lyrics”Down for Me”

She got a body like Rihanna’s
Double rice at Benihana’s
Uptight but drive a Honda
She was the only one down for me
She got an ass like her momma
She said she not with the drama
You get her number, better call her
She was the only one down for me, whoa, oh, oh
She was the only one down for me
She was the only one down

Only one down, only one down
She was the only one down for me

Uh, stay loyal and stay down
By my side every night when I lay down
She would always pick me up when I break down
I knew her secrets, we both from the same town
She had everything that I need
But half of my lifestyle was high speed
She wants Netflix and chill and to light weed
She wants marriage and one day, my seed
Uh, but I’m movin’ at light speed
And distance is stress, not what I need
Facetime’s, only when I see her face on live feed
Worlds apart so it’s harder to succeed
Yeah, but true love is true pain
I felt like Bruce Wayne, the bolt like Usain

Had a hard time adjustin’ to new fame
My life ain’t the same since you came

She got a body like RIhanna’s
Double rice at Benihana’s (Damn)
Uptight but drive a Honda (Straight up)
She was the only one down for me (Down for me)
She got an ass like her momma (She do)
She said she not with the drama (Uh uh)
You get her number, better call her (Do that)

She was the only one down for me, whoa, oh, oh
She was the only one down for me
She was the only one down
Only one down, only one down
She was the only one down for me

Yeah, sun comin’ up, layin’ wide awake
Seeing images of you that I’m tryna shake
Stomach turning from mistakes I wasn’t tryna make
And all the promises that I will break
Yeah, I try to act like there’s nothing wrong
But it seems every week I make another song
About you, my bros are like, “What’s goin’ on?”
“Quit trippin’ bro, you need to be movin’ on”
With all due respect, a good bitch
But after we broke up it seemed her mood switched
Things could be different, I’d never choose this
I text and she answered like “New phone, who’s this?”
Uh, and that’s as wild as shit gets
She’s not the same person as we was when we met
I’m not the same either, probably change with each step
I take a deep breath and try to reset

She got a body like RIhanna’s
Double rice at Benihana’s (Damn)
Uptight but drive a Honda (Straight up)
She was the only one down for me (Down for me)
She got an ass like her momma (She do)
She said she not with the drama (Uh uh)
You get her number, better call her (Do that)

She was the only one down for me, whoa, oh, oh
She was the only one down for me
She was the only one down
Only one down, only one down
She was the only one down for me
Only one down
Only one down
Only one
Only one down
Only one down for me
Only one down
Only one down
Only one
Only one down
Only one down

I ate like Rihanna for a week — and I could have kept going

  • Rihanna has worked with a Jamaican-born personal chef Debbie Solomon for a little over five years.
  • Solomon consulted with the singer’s mother to recreate the Barbadian and Guyanese flavors of Rihanna’s childhood
  • The curry chicken with potatoes was the best dish I had during the week.

Pop superstar Rihanna is a stunner with an amazing body. But the Barbadian beauty readily admits that she loves to eat. But with her packed schedule of running a cosmetics empire and working on her budding movie career, it makes sense that Rih would have a personal chef at her disposal.

Debbie Solomon is a Jamaican-born chef who has been cooking for the singer for about five years. Solomon said Rihanna is a moody eater so they never have a set menu but she does have a few faves. A Caribbean native herself, Rihanna is fond of the Barbadian and Guyanese dishes of her childhood. In fact, Solomon consulted with mama Fenty to get the flavors just right.

As a fellow West Indian, I jumped at the chance to eat like Rihanna for a week. I’m St. Lucian and the same dishes can have a different spin depending on the island. But I was up for the delicious challenge.

Rihanna is all about the eggs for breakfast

She eats toast without the crust. Nasha Smith

Solomon made an appearance on “The Doctors” and shared Riri’s breakfast of choice. On a regular day, I am all about a bowl of oatmeal but Rihanna prefers to load up on protein.

Her typical breakfasts consists of four hard-boiled eggs, one slice of toast without the crust, and a mix of berries. I recreated the meal almost to the letter but adding some mango and watermelon to my strawberries. As a fellow island girl, I figured Rih would understand.

I was a bit concerned about the cholesterol I would be ingesting but I found that eggs are chock full of benefits like stabilizing blood sugar and supplying essential amino acids. Eggs do contain saturated fats but the bulk of its fat content is the heart-healthy type.

Solomon’s curry recipe was fit for a pop star

Her diet includes some Caribbean staples. Nasha Smith

I was excited to try out Solomon’s chicken curry recipe, which she also demonstrated on “The Doctors.” It was one of the dishes that landed her the coveted spot as Rihanna’s personal chef in the first place. West Indians love a good curry with rice and peas so I wasn’t surprised that this was a favorite of the popstar.

It was also comforting to season my meat with familiar Caribbean staples like Maggi and Adobo. And when the simmering curry scent started wafting into the air, I was in heaven. As an IBS sufferer, beans are not very kind to my stomach so I settled for plain rice and a side of fried plantains. I swear there were potatoes on my plate but I couldn’t resist gobbling them up before taking a pic. Rihanna is also partial to chicken drumsticks which happen to be my least favorite part. I chopped them in half to provide a happy medium.

This was probably the best meal of my week-long experiment.

Rihanna loves salads but I don’t

Salad is one of Rihanna’s go-to meals. Nasha Smith

If there’s one thing I firmly stand by it is this — salad is not a meal. Nothing makes me hungrier than just having a salad. It doesn’t matter if it’s filled with ingredients. I’m just not a fan. So when Rihanna’s trainer, Ary Nuñez, shared that one of the songstresses usual meals to keep her in tip-top shape was a salad with fish I was not amused.

Still, I grilled a large piece of salmon to ward off hunger pangs and paired it with a green salad. It wasn’t that bad but I will stick to my philosophy.

Rihanna’s other breakfast option still centers around eggs

Eggs are a key part of Rihanna’s diet. Nasha Smith

Rihanna once told Fabulous that she had egg whites, pineapple, and hot water with lemon for breakfast as part of her fitness routine. I am allergic to pineapples so I swapped that out for mango.

It was a satisfactory meal but I would’ve liked to have a bit of bread with it. And there may be some truth to the powers of hot lemon water.

Rihanna loves pasta

Rihanna loves pasta. Nasha Smith

Solomon said that Rihanna was a huge fan of pasta and pretty much any protein imaginable. It’s probably why she was once a regular at Giorgio Baldi’s.

I put together a meal of bowtie pasta and grilled chicken, with a side salad of mozzarella, basil, and cherry tomatoes. It was pretty light but filling.

One of Rihanna’s favorites is totally balanced

She may be famous, but Rihanna sticks to a pretty realistic diet. Nasha Smith

Another staple is fish with potatoes and a salad. I am not a big fan of fish with my beloved potato so I had some chicken instead. I may have over roasted the potatoes but it was still good.

This is a quick, simple meal that takes care of all the major food groups for a balanced meal. It also came in clutch post workout.

I just had to have the curry again

To end my week, I went back to the beginning. Curry chicken and potatoes for the win! And this time I didn’t even stop to take a pic. So good and a tasty reminder of home.

I’ve read up a bit on a few celebrity diets and I feel like Rihanna’s has been the most realistic for me. Outside of a couple of personal preferences and allergies, I could eat like this on a regular basis easily. But to be fair, we share a similar cultural background so these flavors and spices are not new to me. If anything, this week just confirmed my belief that it is possible to eat delicious but healthy, wholesome food.

Also confirmed — salad will never be a satisfying meal. Sorry Rih.

Every time I see a picture of Rihanna, I’m in awe. How can she look like that all the time? She even told Ellen DeGeneres that her tour bus and dressing room are full of snacks including regular Cheetos, hot Cheetos, Oreos, Golden Grahams cereal, cup noodles, red and white wine, vodka, soda, Frappuccinos, and garlic olives. But it turns out that the queen also follows a diet and exercise routine that keeps her in shape and healthy. Here’s what you need to know about the Rihanna’s diet.

RiRi’s Personal Chef, Debbie Solomon

Rihanna’s Jamaican-born personal chef, Debbie Solomon, gave an interview to Bon Appétit about her job and revealed some insight into the R&B beauty’s favorite foods, including the fact that the singer doesn’t want to be tied down to a menu every week because she’s a “moody eater.”

The chef shared that RiRi enjoys “every protein you can think of,” vegetables, rice, and pasta. She also likes having her seasonings and herbs such as curry, jeera (aka cumin seeds), Old Bay seasoning, adobo, and five-spice, as well as garlic and onion granules.

Rihanna’s Go-To Food

In an interview with Fabulous Magazine, Rihanna described her go-to meals: “I have egg whites andpineapple for breakfast with hot water and lemon. For lunch I have fish and potatoes. I hate vegetables but I make myself eat them. For dinner I have fish again.”

Many of Rihanna’s favorite dishes stem from her Caribbean upbringing. Solomon revealed her recipe for curry chicken on The Doctors, saying it’s a lunchtime favorite for the singer.

Her Workout

In 2015, Rihanna told Vanity Fair, “Legit, I have been in the gym every day this week because I am not willing to give up my food. But I will sacrifice an hour for the gym.”

Fitness expert Ary Nuñez has been training the artist hard for almost four years. Nuñez, who has worked with many celebs and professional athletes, trains Rihanna using a mix of martial arts, dancing, and calisthenics. Nuñez also shared one of RiRi’s abs workouts with “Shape.”

Rihanna also ups her cardio to slim down, including the stationary bike, cycling, jogging in place, jumping jacks, and jump roping.

Now that you know what Rihanna’s diet looks like, you understand how she maintains her amazing figure. She indulges in snacks, too (as we learned from her conversation with Ellen DeGeneres), and works out regularly — basically doing everything right! I mean, I’m not even surprised. It’s RiRi, after all.

How Rihanna is Dropping Weight With New Workout Regimen and Diet

​Rihanna’s figure has been on the eye of many for years and now, she is readying for a new figure to show off.

The megastar, who already has a fantastic figure, is shedding some pounds and hitting the gym so she can be in the “best shape of her life.”

According to a source that spoke with Hollywood Life, Rihanna follows a strict workout regimen that includes hitting the gym five times a week, doing cardio workouts such as cycling and jumping jacks, and combining a focus on her core muscles with a number of repetitions.

Rihanna Proves Her Gym Sessions Have Paid Off As It Looks Like She’s Dropped Lbs. In Hot Red Bikini #Rihanna #Sexy (via @HollywoodLife) https://t.co/aWEkz1w2BK

— TMZ (@TMZ) August 14, 2018

The singer also sticks to a nicely balanced diet.

“Rihanna likes to mix it up when it comes to her diet and doesn’t like to eat the same thing every day,” the source also said. “She typically goes for eggs and fruit in the morning, but will switch things up for the rest of her meals. She stays energized with protein and some type of salad … but doesn’t deprive herself and allows some carbs throughout the day.”

This weight-loss regimen may spell the end of the thick Rihanna era that the internet was in love with when they first saw her then-new body.

Thick Rihanna is taking souls and not giving them back.

— Amber Dodd, AD  (@amberdodd97) August 7, 2017

​​Rihanna’s thick era dovetailed with the ​Beyoncé​’s thick era, and it was all we could ask for.

Rihanna and Beyoncé thick at the same time is my whole hierarchy of needs pyramid

— shakira (@jodecicry) August 8, 2017

​​But fans can rejoice because Rih confirmed in her British Vogue ​interview that she likes her thick figure.

“I hope I don’t lose my butt or my hips or all of my thighs,” she said. “I’ll lose some but not all.”

At last year’s Met Gala, Rihanna floored us with her petal-packed dress, paired with red strappy shoes that took her an hour to get into. Since 2007, the red carpet queen has attended seven Meta Galas and performed at two, but this time, she’ll be cohosting along with Amal Clooney and Donatella Versace.

While we’re excited to see what her outfit will look like on May 7 — will she go all out like in 2015 with her long, yellow, gold embroidered gown?! — what we really want to know is how she stays looking so strong, lean, and fit.

Rihanna’s Diet

Since we’re well aware that abs are made in the kitchen, we know Rihanna’s diet plays a major role in looking toned and svelte. Rihanna’s personal chef, Debbie Solomon, who travels around the world cooking for her (#ourdream), told Bon Appetit that Rihanna is a “moody eater.” She doesn’t like to be tied down to a specific weekly menu and wants to eat what she’s in the mood for. We’re totally down with that!

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Debbie prepares all her meals and snacks, many inspired by Caribbean flavors. So what’s on Rihanna’s menu? She likes to have eggs for breakfasts, and according to her interview on The Doctors, Debbie says breakfast is four boiled eggs, one slice of toast without the crusts, and mixed berries with mango, pineapple, and papaya. Sometimes Rihanna is in the mood for a lighter breakfast of egg whites, pineapple, and hot water with lemon.

When they’re traveling, Debbie makes sure to have all the proteins Rihanna eats, like drumsticks for her curried chicken, a recipe Rihanna’s aunt helped the chef perfect. She also keeps vegetables, rice, and pasta on hand, along with a case of spices that includes bouillon, curry, cumin seeds, and garlic.

RiRi’s personal trainer Ary Nuñez promotes proper food combining, according to Shape. She says, “You shouldn’t mix starches with protein because there is an enzyme that exists for the processing of starches and an enzyme that exists for the processing of protein—and they don’t get along.” Rihanna is big on fueling herself with protein, and a typical dinner is “fish with a salad or veggies.”

Rihanna’s Workouts

You don’t get rock-hard abs just by eating! Ary trains the pop princess with a mix of martial arts, dancing, and calisthenics. She definitely does ab-specific work, including moves like full range sit-ups, plank holds, and sit-ups with torso rotations.

Since two trainers are better than one, and they offer different types of workouts and motivation, celebrity trainer Harley Pasternak also trains Rihanna. He encourages moving throughout the entire workout, minimizing rest between sets, and keeping her heart rate at 80 percent max.

Harley has her do a mix of cardio like running, with tae kwon do, and full-body Capoeira, as well as basic dumbbell moves like squats, lunges, and shoulder presses. So no secret moves — just variety and hard work!

Image Source: Getty / Jacopo RauleRihanna in Barbados. Photo: GEMAIRA/PRIMADONNA / Splash News

Rihanna is unique in the current celebrity ecosystem because she actually doesn’t give a shit and is cool. This is especially amazing because now every celebrity gives a shit so much and is not cool, and you can see all of their overweening effort and faux nonchalance and sad love of charity 24 hours a day on social media. They all have the personality of 9-year-old vaudevillians who ballroom dance on the Orpheum Circuit. Even Johnny Depp! What a disappointment!

But Rihanna doesn’t immolate herself on, like, the fires of authority. She just doesn’t. For example, maybe you want to give Rihanna an award for her contributions to the fashion community. Guess what? She will wear no clothes to accept that award. LOL (cool)! Maybe you are Manolo Blahnik and you ask Rihanna to design a pair of boots. She’ll just design a pair of jeans that are also boots. Everyone wants her to get with Drake? She makes it clear that Drake is a huge nerd! I mean, she just named her (excellent, original, and creative) album Anti. She gets it and she’s the only one.

From the above list, a question naturally occurs — what does Rihanna eat the whole day? And can I eat that as well? And the answer is, for sure! Just Google it. It only takes one second.

Preparation:

It took me approximately one second to figure out what Rihanna eats all day. I just Googled the words “Rihanna” and “diet.” From what I could gather, Rihanna does a combination of several things that all sound really amazing. Sometimes she eats at old-school Italian red-sauce joints. (When she’s in L.A., she eats at Giorgio Baldi six times a week. Vogue termed it “her kitchen.”) Sometimes she has her private chef cook for her. Sometimes, she just drinks beer. Sometimes, perhaps when feeling particularly virtuous, she goes on something called the 5-Factor Diet.

Basically, the first part of this plan sounds like bliss. The only thing that is giving me any pause at all is this 5-Factor Diet, because I don’t know what the factors are.

Days 1 and 2

In 2008, Fabulous magazine asked Rihanna about her daily diet. This is what she said in return: “Carbs are the enemy but if I go three days without them, I start getting weak. If my trainer had her way, I’d eat small meals every three hours, but I sometimes only eat once or twice a day. I have egg whites and pineapple for breakfast with hot water and lemon. For lunch I have fish and potatoes. I hate vegetables but I make myself eat them. For dinner I have fish again.”

This quotation, though slightly unwieldy, seemed as good a place as any to start my Rihanna diet. I decided to skip breakfast (I’m allergic to eggs and pineapple, also Rihanna only eats one or two meals a day, so whatever) and have fish and potatoes for lunch. Instead of having fish and potatoes again, however, I go to Emilio’s Ballato, on Houston Street, which is one of Rihanna’s favorite restaurants. I have the meatballs and spaghetti, both of which are perfection and make me feel like Frank Sinatra. At Giorgio Baldi, Rihanna once ordered three different half-orders of pasta for a meal. She is my kind of person.

The next day I head to Da Silvano for dinner, which is another one of Rihanna’s favorite pasta joints when she happens to be in New York City. While my dinner companion is in the bathroom and I start eating his seafood spaghetti (which is SO DELICIOUS), I scroll through a slide show of Rihanna’s outfits on my phone. It is actually amazing how many trends she started. She did everything first — sneakers, pretending a coat is a dress, bras, no bras, etc., etc. People wildly copy her and don’t give her credit. Including me! I actually have one item of clothing in common with Rihanna: We both have a sweatshirt that says “School Kills” on it. It’s my favorite sweatshirt because school really does kill.

Day 3

Today I decide to eat the food Rihanna’s personal chef, Debbie Solomon, cooks for her. I have a caprese salad for lunch (mine was delicious, although not nearly as artfully assembled as this one) and later I make curried chicken — a recipe that Chef Debbie shared on the TV show The Doctors. I LOVE The Doctors. If you haven’t seen The Doctors, it stars these really good-looking, nice doctors who are worried about society’s health. The main doctor is so handsome that, to quote Jane Austen, “none but Eagles could look him in the face.” Watch that show!

Anyway, Chef Debbie’s curried chicken has a lot of ingredients, but ends up producing the most flavorful, non-dry chicken I have ever tasted. It totally doesn’t taste like diet food even though it mostly consists of spices that have no calories. Chef Debbie is ridiculously talented and needs to release a cookbook ASAP because I would buy it.

I also watch Napoleon Dynamite again, which is reputed to be Rihanna’s favorite movie. It is so funny when Napoleon trails his action figure outside the bus.

Days 4 and 5

After a brief respite from my Rihanna diet because I got a sinus infection, I decide to attempt Harley Pasternak’s 5-Factor Diet.

Pasternak’s nutritional philosophy is simple. Eat five times a day. Have all those meals contain five ingredients. Exercise 25 minutes five days a week. Hence the number five in the title. (But wherefore the “factors”?)

Harley Pasternak has a very breezy, fun writing style, much like Boris Pasternak. I think one of the biggest differences between the two is that Harley loves celebrities and will drop their names as blithely as a socially ambitious mother at a suburban country club. Here is an example:

“When I work with Kanye West, for instance, he likes to eat the same thing for breakfast on most days … Alicia Keys on the other hand, loves to cook … she enjoys variety in her diet.”

Still, I don’t hold it against him. I’m glad to know.

Another thing about the 5-Factor Diet is that you can just TELL the diet was written by a dude. Why? Because many of the recipes include beef jerky and like, putting protein powder in places it has historically never been. Dudes love that stuff. There is a particularly terrifying recipe that combines a rice cake, beef jerky, cottage cheese, and stewed apples. It’s a snack. At the end of the recipe there is an addendum marked NOTE (“The saltiness of the turkey jerky balances with the sweetness of the apples”), which I wish I had never read.

Since I’m allergic to eggs (and most of the breakfasts involve eggs in some shape or form) I have the protein powder in oatmeal. (It’s supposed to be in Cream of Wheat, but my grocery store doesn’t have Cream of Wheat. I hate New York. My grocery store probably thinks everyone in New York has a fake gluten allergy.) Guess what? Protein powder in oatmeal is inedible. Only two hours later I’m starving because I could barely eat it. For a snack, I have Harley’s “bruschetta,” i.e., crackers with cheese and tomato melted on them and dusted with “Italian seasoning.” I had a tuna sandwich for lunch (without mayo, difficult), salmon sashimi for a snack, and stuck to fish and rice for dinner. I did not try jerky even though I bought it.

Then I went to exercise. The 5-Factor Diet has a 25-minute workout included in it, which features a mix of cardio, abs, and strength training. The best part was that Rihanna loves Linkin Park and always listens to them when she exercises. Luckily, I also LOVE Linkin Park, so we have that in common.

Linkin Park is so awesome because they are true nihilists. They literally hate the people they dated so much it’s crazy, which is refreshing in this disgustingly civil age. In fact, when I was working at huffingtonpost.com/college, and I was aggregating stories about the Penn State Scandal, I played the Linkin Park song “BURN IT DOWN” every single time I watched a YouTube video of some kid tremulously defending the school’s commitment to football, which meant I listened to “BURN IT DOWN” 57 times a day. I wanted to embed a MIDI file of it into every story about Penn State, but I didn’t. If I were Rihanna, I probably would have.

Also, the video for “BURN IT DOWN” is incredible!!!!!!!!!!! I can’t stop watching it. Everyone burns in it.

In conclusion, doing any exercise to “BURN IT DOWN” is one of the most pleasurable things in the world! Especially while wearing a “School Kills” sweatshirt. Fun fact! Rihanna’s celebrity crushes are Chester from Linkin Park (the guy with the plugs), Trey Songz (hot), and Justin Bieber (I get that; he has narrow shoulders but I love his hair).

I ended up doing the 5-Factor Diet for two days. The worst part of it was that I was never hungry five times a day. I was just insanely hungry two times a day. Also, I never made that jerky thing because of the NOTE addendum.

Day 6

It was recently reported in OK magazine that Rihanna now loses weight by not eating all day and subsisting on beer and diet soda. For my final day on the Rihanna diet, I decided to do just that. It was the first time I have ever had a beer at 9 a.m. Immediately, I felt really tired and sick to my stomach, but I did make a discovery. Have you ever heard the song by Rihanna called “California King Bed”? It features the most mournful acoustic guitar and the lyrics are “In this California King bed, we’re ten thousand miles apart.” I really loved that song when I was drunk! I had four beers and two sodas.

One thing I will say for this plan was that I was never hungry but I did feel sick to my stomach for the entire day. I think you have to get drunk the night before for it to really work.

Conclusion

And now you know what Rihanna eats all the time! I for one am impressed. Her plan has variety and truly delicious meals from amazing Italian places. Plus, you can spend a whole day drunk listening to a song called “California King Bed.” Who could ask for more! It makes me wear my “School Kills” sweatshirt with renewed pride.

Rihanna Workout: Two Trainers Are Better Than One

The Rihanna workout illustrates that two trainers are better than one. First, Rihanna enlisted 5-Factor celebrity trainer, Harley Pasternack. Pasternack also trains Halle Berry, Katy Perry, Megan Fox, Eva Mendez, and Lady Gaga. Pasternack is co-host of the TV show, The Revolution.With a schedule like that, he can’t always travel and train with Rihanna. Harley has designed the workout Rihanna uses 3-5 times per week.Pop Singer Rihanna

Being Rihanna (her real name is Robyn Fenty) means you get two trainers, instead of one. Rihanna also tapped celebrity trainer Ary Nunez to help her. Nunez is always there for her, and they have been together for over 5 years. Nunez says:

Whether we’re on the road or in NY, my main concern is to keep workouts interesting. I use a mixture of dance, martial arts, Pilates/calisthenics, and core.

Ary Nunez is famous for working the core muscles, while Pasternack is more of a full body trainer. Thus, Rihanna has one trainer focused on sculpting her upper and lower body, while Ary Nunez focuses on cardio and core. Regarding the Rihanna workout her trainer, Ary Nunez, says:

We focus on the core muscles, and we do a ton of repetitions. I want clients to be able to lift their own body weight. That takes discipline. And shouldn’t we all be able to carry our own weight physically and metaphorically?

Rihanna’s Core and Cardio Trainer, Ary Nunez

Ary Nunez helped design a workout for Rihanna, based on Capoeira, that includes Latin dancing and martial arts.

Rihanna at the Beach

Rihanna’s other trainer, Harley Pasternack, is famous for giving workout and diet advice to many stars. His workouts famous short and sweet, but they deliver results fast. Pasternack is effective because he keeps Rihanna moving throughout the workout. Also, he constantly shifts the targeted body area between cardio, lower body, upper body, and core. He’s written a few books on how train like the stars:

Rihanna Workout Trainer, Harley Pasternack

The Pasternack version of the Rihanna workout is usually performed 3 times a week. If Rihanna isn’t traveling, then she bumps it up to 5. She simply does a few minutes of cardio, followed by targeted body exercises. Quickly varying what body part she works helps keep her heart rate up. Both trainers agree that minimizing rest between sets, and keeping her heart rate at 80% max is the key.

Rihanna 5-Factor Workout

Rihanna’s 5-Factor workout, created by Harley Pasternack, is done at least 3 times a week (Monday, Wednesday, Friday). She spends the other 2 days (Tuesday, Thursday) working her core and dancing with Ary Nunez. When doing a Pasternack workout the scheme is always the same. If she has more than a half hour to workout, then she repeats Lower body, Upper body, and core sets, turning them into a circuit routine.

Rihanna Workout Monday Routine

  1. Choose from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)
  2. Dumbbell Chest Fly (25 reps)
  3. Seated Shoulder Press (25 reps)
  4. Bicep curls into Overhead press (25 reps)
  5. Dumbbell Tap Squats (25 reps)
  6. Jump squats (25 reps)
  7. Upper Body Crunches (15 reps)
  8. Mountain climbers (25 reps)
  9. Choose from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min-30 min)

Rihanna’s Body

Rihanna Workout Tuesday Routine

For Roman Rotators,

  1. Stand with feet shoulder-width apart, knees slightly bent
  2. Lift bent elbows in front of you at shoulder height, palms facing each other.
  3. Rotate torso and arms together diagonally up toward left.
  4. Repeat 8-12 times.

Here is singer Rihanna’s trainer, Ary Nunez, performing the Capoeira dance routine she often does with Rihanna:

Rihanna Workout Wednesday Routine

  • Choose from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)
  • Dumbbell Bench Press (25 reps)
  • Dumbbell Chest Fly (25 reps)
  • Dumbbell Lunges (25 reps)
  • Jump squats (25 reps)
  • Reverse Crunches (25 reps)
  • Mountain climbers (25 reps)
  • Choose from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min-30 min)

Rihanna Performing On Stage

Get Rihanna’s Rock-Hard Abs with this Workout

Rihanna is one hot singing sensation. Having recently been named the best-selling digital artist of all time-thanks to a whopping 47.5 million downloads of her hits-the sexy songstress is also a top contender for “Album of the Year” at this year’s Grammy Awards.

But not only does the Barbadian beauty know how to rock a stage, she also rocks a bikini, too! No stranger to showin’ off some skin, getting that taut and tight tummy definitely takes work.

That’s where inspirational fitness expert extraordinaire Ary Nuñez comes in; she’s been training the artist hard for almost four years. “We focus on the core muscles, and we do a ton of repetitions,” Nuñez says.

Rihanna is as dedicated to her workouts as she is her singing career. “Working with an artist like Rihanna has different demands than most,” Nuñez says. “We train when she’s ready…even if we’re on the road and it’s 2 a.m. in the morning. I’m on call 24/7 with her.”

Nuñez, who has worked with scores of celebs and professional athletes (she’s a kick-butt Nike sponsored athlete herself), trains Rihanna using a mix of martial arts, dancing, and calisthenics.

“Rihanna is so connected to her body. She used to work out because it was part of her responsibility, but now she works out because she loves it!” Nuñez says.

The talented trainer also works with the singer to make sure she’s fueling her body with what it needs while touring or on set. “It’s more about feeding her to perform,” Nuñez says. “She is big on protein-she loves it.”

When it comes to Rihanna’s diet, Nuñez promotes proper food combining. “You shouldn’t mix starches with protein because there is an enzyme that exists for the processing of starches, and an enzyme that exists for the processing of protein-and they don’t get along,” Nuñez says.

“Can you imagine two enzymes having a fight in your belly? One is going to win and stay. If it’s starch, it turns to glucose-not good. If it’s protein, it turns to fat-also not good.”

A typical meal for the newly crowned queen of the digital universe? “Fish with a salad or veggies,” Nuñez says.

So while we all may not be able to rock a stage like Rihanna, we can still get her rock-hard abs! We were thrilled when Nuñez shared one of RiRi’s abs workouts with us (I think ‘we’ve found love’ with this routine, btw!) Check it out on the next page!

You’ll Need: An exercise mat, some hot Rihanna tunes, and major girl power!

Full-Range Sit-Up

Start with your back on the floor with your heels secure, shoulder width apart. Leading with your chest up towards the ceiling, use the spine as it is in neutral position. Drive all the way up with your chest and once you reach your knees, extend your arms up and straight overhead. Your shoulders should be directly over your hips.

Complete 32 reps.

Sit-Ups with Torso Rotations:

Lie on your back with your right ankle resting on your left knee. Your right arm is placed on the floor out to the side. Keeping the right shoulder down, curl the left shoulder up to the right knee. Repeat with opposite limbs.

Complete 32 reps on each side.

Holding Plank:

Begin in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor.

Hold this position for 32 seconds, repeat 3 times.

Active Plank:

From plank position, take your right hand, lift it from the floor and drive it into yourself (forward and back) like you’re tapping the floor. Think about the elbow striking something behind you.

Complete 32 reps on each side. Believe us, you will be exhausted.

Roman Rotator

Stand in a horse straddle, with your feet parallel in a wide squat position with your back flat. Take your arms and lift your elbows to shoulder height. Rotate left to right, right to left.

Do this one till you’re working up a major sweat!

For more great Ary Nuñez workouts, download the Nike Training Club (NTC) App from iTunes (no excuses, it’s free!). “All the exercises are incredible, and you get all the visuals too,” says Nuñez. “The more minutes you work out, the more routines you’ll be able to unlock-and I’m already a Black Belt!”

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Kristen Aldridge lends her pop culture expertise to Yahoo! as host of “omg! NOW.” Receiving millions of hits per day, the hugely popular daily entertainment news program is one of the most-watched on the web. As a seasoned entertainment journalist, pop culture expert, fashion addict and lover of all things creative, she is founder of positivelycelebrity.com and recently launched her own celeb-inspired fashion line and smartphone app. Connect with Kristen to talk all things celebrity via Twitter and Facebook, or visit her official website.

  • By Kristen Aldridge

Many celebrities go all-out when it comes to their eating habits. Gisele Bündchen and Tom Brady are famously restrictive with their diet. Celebs are known for going on fad diets. But Rihanna’s personal chef, who “serves breakfast, lunch, dinner, and plenty of late-night snacks to the music icon,” according to a new interview in Bon Appétit, is anything but boring with her daily menus. As usual, Rihanna is awesome.

First of all, RiRi is “a moody eater,” Debbie Solomon told Bon Appétit. Rather than planning a meal schedule a week in advance, she follows Rihanna’s lead and flies by the seat of her pants, day to day. “ I would send in a menu on a Sunday or Monday and they would pick for the week, and then I’d be able to shop and prep, but this is nothing like that. We don’t know what we’re gonna want to eat tomorrow, so why even pick today?”

Credit: Instagram | @chefdebbiesolomon

MORE: The 30 Most (NOT-FAMOUS!) Naked Women on Instagram

That said, she always has certain things on hand, which includes “every protein that you can think of that eats,” along with veggies, pasta, and rice. Her suitcase is packed with spices, including maggi cubes (similar to bouillon), curry, jeera (a.k.a. cumin seeds), Old Bay seasoning, adobo, five-spice, garlic, and onion granules.

The general philosophy behind Soloman’s cooking is pleasure. “There shouldn’t be shame in eating food,” she said. “I won’t waste my calories on bullshit. If I take a bite of something and it’s shitty to me, I’m not just going to eat it because I’m hungry. I’m going to stop eating that shitty thing.” Preach.

And Soloman is careful on social media, focusing on what’s actually in front of her as opposed to posting for the likes. “There’s a platform for me, being a black woman, and working for who I work for,” she said. “But I always think, it’s not gonna be worth it for me to jeopardize something for just a like on social media. I’m getting paid. I don’t need the likes.” OK, we adore her—and we would love to try her cooking someday. Lucky RiRi!

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