Beyonce Knowles‘ fitness plan is surprisingly good. But am I surprised by how good Beyonce Knowles’ fitness plan is? No, I am not. Why? Because although she has claimed in the past that she exercises “all the time,” Beyonce Knowles’ fitness routine is not a product of her knowledge, it has been put together for her by the professionals.

Who is behind Beyonce Knowles’s fitness plan? His name is Marco Borgers; he is a trainer and author of Power Moves.

Beyonce Knowles’s fitness plan deconstructed “We start with intervals of sprints and runs. We run at a pace where she can barely talk. The minute she gets off the treadmill, we go into total-body movements, like jumping squats, lunges, resistance-band work. All the movements are at a very high pace,” says Borges. For more information, check out Beyonce Knowles’s Workout.

Beyonce Knowles’s diet update While we already know about her eating habits (check out Beyonce Knowles’s Diet), the more information we have, the better. So he is an update: “Breakfast involves egg whites, granola or oatmeal, and fresh fruit, including juiced green vegetables,” says Marcohe says. “Lunch and dinner are a combination of vegetables with a lean protein source. Dinner always has fewer calories than lunch because if you don’t use that energy, you store it as fat.” [via]