Lady Gaga Workout & Diet: Monster’s Ball Shape With 5-Factor Workout

Lady Gaga Workout & Diet: Monster’s Ball Shape With 5-Factor Workout

Lady Gaga Workout

The Lady Gaga workout was inspired by the 5-Factor workout. To get in Monster’s Ball shape Lady Gaga tapped celebrity trainer, Harry Pasternack.  Pasternack is famous for giving workout and diet advice to many stars, including Lady Gaga. He also helps Katy Perry, Halle Berry, Megan Fox, Eva Mendez, and Rihanna. His workouts for Lady Gaga are short and sweet, but they deliver results fast. The Lady Gaga workout has helped make her the post-modern, pop diva that she is today.

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“Gaga doesn’t love to work out, but she likes how efficient this method is. Your heart rate stays up, so you burn more calories in less time.”

Pasternack accomplishes this by keeping Lady Gaga moving throughout the workout. Also, he constantly shifts the targeted body area between cardio, lower body, upper body, and core. Pasternack is co-host of the new TV show, The Revolution. He claims to create workout routines for almost 80 percent of the stars in Hollywood. When he has a lot of time to push Lady Gaga during her workout routine, the Lady Gaga workout lasts for over an hour. They make the workouts last longer by adding in more cardio. When she is touring, he has given her a daily routine she can do in 30 minutes. Lady Gaga says:

“My workout is made up of five phases. A cardio warm-up, a circuit of lower body strength, upper body strength, abdominal strength, and a cardio cool-down.”

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The Lady Gaga workout succeeds in its simplicity. You only have to do a few minutes of cardio, followed by targeted body exercises. These exercises vary by body part. The key is that you work all sides of your muscles. You can do crunches all day, but you won’t see results if you don’t work the sides as well. Quickly varying what body part you work, minimizing rest between sets, and doing cardio (before and after) are the keys. These keys help to make the Lady Gaga workout short, but successful.

Lady Gaga Workout Routine

Lady Gaga is often asked about her workout routine. The Lady Gaga workout is a program that she and her trainer have shared in 5-Factor, Glamour, and Fitness Magazine:

Lady Gaga Workout Monday Routine

Here’s the breakdown, followed by Lady Gaga’s workout routine:

  • 5-Factor Lady Gaga workout:
  • After doing the Cardio Warm Up, do each set, repeating 3 times.
  • Upper Body Circuit-(4 sets with no rest between sets).
  • Lower Body Circuit- (4 sets with no rest between sets).
  • Core Set-(4 sets with no rest between sets.)
  • Cardio Cool Down (Start with 5 mins, increase up to 30 mins if you have time)
Monday Workout:

Here’s the Lady Gaga Monday workout routine. Do each exercise listed for (4 sets of x 20 reps):

  • For “Cardio Warm Up” and “Cardio Cool Down”, choose your favorite exercise(s) from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)
ExerciseSetsRepsRestNotesData
Cardio Warm Up15 mins0 secs
Dumbbell Bench Press4200 secsDo each exercise inCircuit #1
Seated Shoulder Press4200 secsthe circuit once,Circuit #1
Bicep curls into O/H press42060 secsthen repeat eachCircuit #1
Dumbbell Tap Squats4200 secsexercise 3 more timesCircuit #2
Jump squats42060 secsto reach 4 total setsCircuit #2
Upper Body Crunches4200 secsThen, proceed to thisCircuit #3
Mountain climbers42060 secsabs circuitCircuit #3
Cardio Cool Down15-30min0 secsGo between 5-30 mins

 

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(Lady Gaga worked her way up to these repetitions, you may have to start by doing less repetitions)

Lady Gaga Workout Tuesday Routine

Tuesday Workout:
  • For “Cardio Warm Up” and “Cardio Cool Down”, choose from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)

Here’s the Lady Gaga Tuesday workout routine. Do each exercise listed for (4 sets of x 20 reps):

ExerciseSetsRepsRestNotesData
Cardio Warm Up15 mins0 secs
Dumbbell Chest Fly4200 secsDo each exercise inCircuit #1
Single-Arm Dumbbell Rows4200 secsthe circuit once,Circuit #1
Triceps Extensions42060 secsthen repeat eachCircuit #1
DB Stiff-Legged Deadlift4200 secsexercise 3 more timesCircuit #2
Skater's Lunges42060 secsto reach 4 total setsCircuit #2
Forearm Plank4200 secsThen, proceed to thisCircuit #3
Side-Plank with Pulse42060 secsabs circuitCircuit #3
Cardio Cool Down15-30min0 secsAs much as you can

Lady Gaga Workout Wednesday Routine

Wednesday Workout:
  • For “Cardio Warm Up” and “Cardio Cool Down”, choose from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)

Here’s the Lady Gaga Wednesday workout routine. Do each exercise listed for (4 sets of x 20 reps):

ExerciseSetsRepsRestNotesData
Cardio Warm Up15 mins0 secs
Dumbbell Bench Press4200 secsDo each exercise inCircuit #1
Dumbbell Pullover4200 secsthe circuit once,Circuit #1
Bicep curls into O/H press42060 secsthen repeat eachCircuit #1
Dumbbell Lunges4200 secsexercise 3 more timesCircuit #2
Jump squats42060 secsto reach 4 total setsCircuit #2
Reverse Crunches4200 secsThen, proceed to thisCircuit #3
Abdominal Twists42060 secsabs circuit #2Circuit #3
Cardio Cool Down15-30min0 secsGo between 5-30 mins

Lady Gaga Workout Thursday Routine

Thursday Workout:
  • For “Cardio Warm Up” and “Cardio Cool Down”, choose from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)

Here’s the Lady Gaga Thursday workout routine. Do each exercise listed for (4 sets of x 20 reps):

ExerciseSetsRepsRestNotesData
Cardio Warm Up15 mins0 secs
Dumbbell Bench Press4200 secsDo each exercise inCircuit #1
Seated Shoulder Press4200 secsthe circuit once,Circuit #1
DB Hammer Curls42060 secsthen repeat eachCircuit #1
Dumbbell Tap Squats4200 secsexercise 3 more timesCircuit #2
Skater's Lunges42060 secsto reach 4 total setsCircuit #2
Upper Body Crunches4200 secsThen, proceed to thisCircuit #3
Dumbbell Lateral Flexions42060 secsabs circuitCircuit #3
Cardio Cool Down15-30min0 secsGo between 5-30 mins

Lady Gaga Workout Friday Routine

Friday Workout:
  • For “Cardio Warm Up” and “Cardio Cool Down”, choose from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)

Here’s the Lady Gaga Friday workout routine. Do each exercise listed for (4 sets of x 20 reps):

ExerciseSetsRepsRestNotesData
Cardio Warm Up15 mins0 secs
Single-Arm Dumbbell Rows4200 secsDo each exercise inCircuit #1
Bicep curls into O/H press4200 secsthe circuit once,Circuit #1
Triceps Extensions42060 secsthen repeat eachCircuit #1
Dumbbell Lunges4200 secsexercise 3 more timesCircuit #2
DB Stiff-Legged Deadlift42060 secsto reach 4 total setsCircuit #2
Double Crunches4200 secsThen, proceed to thisCircuit #3
Upward/Downward Dog410 each60 secsabs circuitCircuit #3
Cardio Cool Down15-30min0 secsGo between 5-30 mins

(Lady Gaga worked her way up to these repetitions, you may have to start by doing less repetitions)

Lady Gaga Diet

The Lady Gaga diet is about eating 5 small meals (breakfast, snack, lunch, snack, dinner). Lady Gaga admits that she even packs 5-factor food on the plane with her. She loves the cookies and shakes that adhere to the 5-factor diet. Opt for “palm sized” servings of protein and a “clenched fist” of carbs. Go with quality carbs (low Glycemic Index) and protein that is low in fat. The great thing is that you get 1 cheat day, per week. When eating healthy, Lady Gaga’s diet opts for meals that have:

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  • low-fat, sources of protein
  • healthy, (low GI) carbohydrates
  • high fiber (less refined the better)
  • healthy fats (olive oil, etc.)
  • sugar free beverages (her trainer, Pasternack, is a spokesman for Coke Fuze)

Lady Gaga Workout Routine Descriptions

Below are some descriptions of the exercises used during the Lady Gaga Workout routine. Lady Gaga usually performs three standard sets of 20-25 reps of each exercise during her workout.

You can learn more about Lady Gaga’s diet and fitness routine by learning about the 5 Factor Fitness Routine. Harley Pasternack, Lady Gaga’s personal trainer wrote several books to detail how he works with celebrities:

5 factor fitness

Here is singer Lady Gaga’s 5-factor trainer, first talking about what the 5-factor diet that he put Lady Gaga on,then walking us through the Lady Gaga workout:

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6 COMMENTS

  1. This is really an amazing web site. Would you be interested in working on an interview about just how you created it? If so e-mail me personally!

  2. I like how she starts and ends with cardio, doing weightlifting in between. That’s a hard workout, if you don’t stop to get a rest.

  3. Wow, I just tried this workout and it’s harder than it seems. The cardio–weights–cardio think really works. I’m gonna be sore, especially in the core.

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