Nicki Minaj’s Training & Diet Routine

Nicki Minaj’s Training & Diet: The Queen's Protocol

Everyone talks about the curves. But nobody talks about the discipline it takes to maintain them while touring the world at 40+.

Here is the deal:

Nicki Minaj is famously "anti-gym." She hates working out. But she does it anyway.

Industry experts agree that maintaining a figure like hers requires a specific balance: enough resistance training to keep the muscle (the curves) while managing body fat through strict dietary "cuts" when needed.

If you want to keep your shape but lose the fluff, you need to follow the Minaj Method.

1. The "I Hate Using Weights" Workout (That She Does Anyway)

Nicki isn't running marathons. She works the posterior chain. Her routine focuses on Glute Isolation.

The "Barbie" Leg Routine:

• Squats: 3 sets of 20 (Medium weight).
• Glute Kickbacks: 3 sets of 25 per leg (The secret weapon).
• Lunges: Walking lunges for distance.
• Calf Raises: For leg definition.

Why it works: High reps with medium weight build "sarcoplasmic hypertrophy"—adding volume to the muscle without making it look "stringy" like a runner.

Pro Tip: If you want curves, you cannot just do cardio. You must build the muscle underneath.

2. The "Emergency Cut" Diet (No Sugar/Starch)

When Nicki needs to drop weight for a video or tour, she doesn't count calories. She cuts two things: Sugar and Starch.

The Rule: If it is white (bread, rice, pasta, sugar), she doesn't eat it.

• Allowed: Chicken, Salad, Vegetables, Fruit.
• Banned: Soda, Cake, Pasta, Fried Food.

"I just cut out sugar and starch," she told ET. "I lost 10 pounds in a week."

Checklist for a 3-Day Reset:

• Throw out the cookies.
• Replace soda with water.
• Eat a salad with protein for lunch and dinner.
• Snack on almonds or celery.

3. The 2-Gallon Water Challenge

Nicki credits her glowing skin and energy to one thing: Extreme Hydration. She aims for 1.5 to 2 gallons of water a day.

Is this extreme? Yes. Does it work? Yes.

Drinking this much water flushes out sodium (which causes bloating) and keeps the metabolism running hot. A "puffy" look often comes from dehydration, ironically.

The Minaj Hydration Menu:

• Water (Ice cold).
• Green Tea (Antioxidants).
• Aloe Vera Water (For digestion and skin).

4. Cardio for Stamina (The Elliptical)

She hates running. It hurts the knees and burns too much muscle. Her cardio of choice is the Elliptical Machine.

The Routine:

• Duration: 30-40 minutes.
• Frequency: 3-4 times a week.
• Intensity: Moderate.

This burns fat without "flattening" the glutes. It keeps the heart rate up but the impact low.

5. Mindset: "I Am The Prize"

The most important part of Nicki’s routine is her confidence. She doesn't train to look like a stick figure. She trains to look like Nicki.

She embraces her natural shape and enhances it, rather than trying to fit into a size 0 mold.

Mental Health Hack: When you feel unmotivated, remember: You are the prize. Treat your body like luxury.

Conclusion: Discipline Beats Motivation

Nicki Minaj doesn't wake up wanting to do squats. She does them because she is a professional.

You don't have to love the gym. You just have to go.

Ask yourself: Are you skipping the gym because you "don't feel like it"? The Queen doesn't feel like it either. She goes anyway. Be like the Queen.

But wait, there's more: Hydration is key, but water alone isn't enough. Are you missing the crucial electrolytes that prevent fatigue?

Frequently Asked Questions

Q: Does Nicki Minaj use weights? A: Yes, she uses light to medium weights for squats and lunges. She doesn't powerlift, but she uses resistance.

Q: What is her favorite cheat meal? A: Burgers and fries. But she keeps them rare.

Q: Is she vegan? A: No. She eats chicken and fish regularly.

Q: Does she drink alcohol? A: Occasionally, but when cutting weight, she cuts it out completely.