Lisa Manoban, known to the world as the talented and energetic rapper and dancer of the K-pop group Blackpink, has long been admired not only for her musical talents but also for her impressive physique. Her transformation over the years-particularly her approach to weight loss-has sparked the curiosity of fans and fitness enthusiasts alike. How did she do it? What were the ups and downs? And what does Lisa herself have to say about the journey?
The Philosophy Behind Lisa's Fitness
Lisa has never been one to flaunt extreme dieting methods or harsh workouts to maintain her figure. “I’ve always tried to focus on being healthy, not just skinny,” Lisa shared in an interview. For the Blackpink star, the goal wasn’t just to shed pounds but to maintain energy, focus, and strength as she danced and performed. Fans might be surprised to learn that Lisa’s weight loss journey didn’t involve crash diets or extreme calorie restrictions. Instead, her key to staying fit lies in the long-term commitment to balance and wellness. Lisa advises focusing on balance and consistency.
The Core Components of Lisa's Routine
Dance as a Primary Workout
As a K-pop idol, Lisa’s daily routine involves dancing for hours, whether she’s rehearsing for a Blackpink performance or enjoying a casual dance session. It’s impossible to talk about Lisa’s weight loss without mentioning her dance routines. Dance is more than just a performance art for Lisa; it’s a form of exercise that provides both a mental and physical release. “When I dance, I don’t even feel like I’m working out," she revealed. Her commitment to dance as both a hobby and fitness tool has certainly paid off. Lisa's fans, particularly those who’ve tried to replicate her fitness routine, often praise her dance moves for being accessible to anyone, no matter their fitness level.
Lisa regularly practices choreography for hours daily during intense training periods. These marathon sessions aren't just about perfecting choreography; they're intensive workouts that build remarkable stamina and muscle endurance. These lengthy practice sessions contribute to Lisa's lean muscle definition, particularly in her legs and core. Lisa's performances showcase the incredible cardiovascular benefits of dance-based workouts. Unlike traditional cardio exercises that can become monotonous, dance provides constant variety through changing choreography.
Lisa's dance training encompasses multiple styles, with her foundation in hip-hop evident in her precise isolations and powerful movements during Blackpink performances.
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Balanced Eating Habits
Contrary to some people’s assumptions that K-pop idols follow strict meal plans, Lisa’s diet is relatively balanced. She’s been known to include a variety of healthy foods, such as fruits, vegetables, and lean proteins. This plant-based focus helps her maintain a lean body while ensuring she receives essential nutrients. Lisa follows a plant-based diet focused on healthy, nutrient-dense foods.
Lisa avoids extreme dieting approaches that might compromise her energy levels or performance quality. Instead, she emphasizes eating properly to fuel her intense physical activities, focusing on balanced nutrition rather than eliminating food groups or severely restricting calories.
Hydration and Detoxification
Lisa has admitted to incorporating detox juices into her daily routine to keep her body hydrated and detoxified.
A Glimpse into a 3-Day Challenge Inspired by Blackpink
Step one on your way to looking like BLACKPINK: diet and workout like them! This 3 day challenge is a combination of BLACKPINK members' preferred diets and BLACKPINK dance-inspired workouts.
Blackpink Debrief:
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- Jennie - No-salt diet. Avocado salad for lunch and porridge for dinner. Cardio workouts.
- Rosé - Eats fruits/veggies as snacks. Enjoys yoga/pilates for strength
- Lisa and Jisoo - Dance rehearsals = workouts! Diet: No-salt diet, simple recipes included
Grocery List: cold-pressed juice, 1/2 dozen eggs, chicken breast tenders, 3 avocados, 3 tomatoes, mushrooms, 1 red bell pepper, 2 cucumbers, spinach, green onion, garlic, olive oil, unsalted peanut butter, bananas, old fashioned oatmeal, milk.
Workouts: Daily BLACKPINK cardio dance and strength workouts
DAY 1
- Breakfast: Detox Juice/Cold Pressed Juice (~150 cal)
- Lunch: Avocado Salad (370 cal)
- 1 avocado
- 1 medium tomato
- 1/2 cucumber
- 1/4 bell pepper
- 2 soft boiled eggs
- Dressing: (optional) 1 tbsp olive oil, A few drops lime/lemon juice, 1 clove garlic, Dry parsley
- Workout: 20 Minutes Dance
- Post-workout snack: 1 piece of fruit (apple or banana recommended) (100 cal)
- Dinner: Mushroom Spinach Oatmeal (or Rice) + Chicken Breast (200 cal)
- 5 Bella Mushrooms (sautéed)
- 1-2 cup spinach (sautéed)
- 1 clove garlic
- 1/2 cup old fashioned oatmeal with 3/4 cup milk (microwaved/stove-top) or 1/2 cup rice
- 2 chicken breast tenders (grilled)
- Lemon pepper seasoning (optional)
DAY 2
- Breakfast: Detox Juice or fruit (100-150 cal)
- Lunch: Avocado Salad (see above recipe) (370 cal)
- Workout: 15 Minutes Cardio + Strength
- Dinner: Peanut Butter Banana Oatmeal (440 cal)
- 1 tbsp unsalted peanut butter (or almond butter)
- 1 sliced banana
- 1/3 cup old fashioned oatmeal with 1/2 cup milk (microwave or stove-top)
- 1 tbsp honey (optional)
DAY 3
- Breakfast: Detox Juice or Banana (100-150 cal)
- Lunch: Avocado Salad (320 cal) *Replace 2 eggs with 2 chicken tenders
- Workout: 25 Minutes Dance Cardio
- Dinner: Oatmeal (or rice) + Eggs
- 1/3 cup oatmeal with 1/2 cup milk or 1/2 cup rice
- 2 sunny side up eggs
- 1 stalk green onion
- 1-2 cup spinach
- 5 sautéed mushrooms
CONGRATULATIONS, CHALLENGE COMPLETE!
Challenges and Triumphs
Despite maintaining a healthy diet, Lisa’s weight loss journey was not without its challenges. “Sometimes it’s hard to keep going, especially with the pressure of being in the public eye,” she revealed. As with many K-pop idols, Lisa’s appearance has been heavily scrutinized by fans and critics alike. She has been open about the pressures to maintain her figure, especially when her weight became a topic of discussion among fans. On one occasion, her BMI was measured at a very low 16.3, which raised eyebrows about her health. While she has faced criticism in the past, Lisa’s confidence and focus on self-care have helped her navigate these challenges.
Many of Lisa’s fans have marveled at her transformation over the years. From her early days as a trainee to her current role as a global icon, Lisa’s weight loss has been noticeable. “I’ve lost about 10 pounds over the last couple of years,” Lisa admitted during a recent interview. While Lisa has always been slender, the visible changes in her physique have led many to speculate about her methods. Lisa’s weight loss journey hasn’t just been about looking good; it’s also been about personal growth and overcoming the pressures of fame. She has admitted that staying healthy is difficult at times, especially when faced with high expectations from both her agency and her fans. “I remind myself every day that it’s important to love myself, regardless of what others think,” Lisa shared.
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Adapting Lisa's Approach
Lisa's primary workout method requires minimal equipment, as dance studio essentials like proper flooring and mirrors are the main tools. When practicing Pilates, she likely uses standard equipment like mats and resistance bands. Beginners should modify Lisa's routine rather than attempting to match her professional training schedule.