WHAT CRISTANO RONALDO DO TO REMAIN HEALTHY HEALTHY
Cristiano Ronaldo workout routine and exercises
Did you ever wonder about what Cristiano Ronaldo
does to keep in shape? What kind of training exercises and drills does
he take, in order to always be in top form? Below, you may find plenty
of information regarding Ronaldo's workout, diet plans and gym exercises that you can replicate to get the same body as CR7.
Cristiano Ronaldo is known for being obsessed with his training routine.
There's a particular quote from Sir Alex Ferguson, which illustrates
this phenomenon perfectly: "There's no fluke about it. I see Ronaldo
practising all the time in training." Besides the mental motivation
needed, there's certainly another very important attribute that CR7
owns and that everyone need to keep in mind when attempting to get in
shape: Discipline. Common or trivial quotes such as "No pain, no gain"
are indeed true, but Cristiano Ronaldo and other top athletes are well aware of how important it is to set training routines and follow them without slacking.
An important note that should be outlined before we start, is the fact that Cristiano Ronaldo
is indeed a professional athlete and he's surrounded and followed
closely by professional fitness coaches and expert dietitians. Since his
arrival to Old Trafford, Ronaldo has suffered a major body transformation, from a skinny boy to a muscled man and that didn't happen by accident.
Cristiano Ronaldo
practices around 5 times per week in Real Madrid training camp,
Valdebebas, depending on the games schedule they have that week. On
average, he trains around 3-4 hours per day and follows a strict diet
plan. In the "Regresso dos IncrÃveis 2010" documentary (it can be seen inside the "Videos section), Ronaldo
also assumed that he respects a lot his sleeping hours and that he
likes to go to bed early at night, so he can get up early as well.
Cristiano Ronaldo daily workout routine
::: 3 to 4 hours of daily practice that assure a very low body fat level (<10%)
::: Several periods of running for state cardio (25-30 mins)
::: High intensity and "explosive" sprinting drills (short-period exercises)
::: Technical drills to enhance skills and ball control
::: Football tactical exercises to improve understanding with teammates
::: Gym exercises to develop specific muscles but also his total body strenght
::: Several periods of running for state cardio (25-30 mins)
::: High intensity and "explosive" sprinting drills (short-period exercises)
::: Technical drills to enhance skills and ball control
::: Football tactical exercises to improve understanding with teammates
::: Gym exercises to develop specific muscles but also his total body strenght
How to get abs like Cristiano Ronaldo
Getting the famous six pack abs like Cristiano Ronaldo
has can be a hard challenge. One thing you must have in mind is that
your abs definition will only show up after you achieve very low body
fat levels. If you're still a bit fat, it doesn't matter if you do 1000
or 3000 abs per day, because your abs will always keep beneath some of
your fat skin. That being said, the first advice is to work on getting
your body fat levels at 10% or below that, and assure you burn your
excessive fat faster than usual. To improve the core strenght, you
should aim at exercises such as planks and renegade rows, as those will
help more than regular crunches, in order to reduce abdominal fat. As a
curiosity, in 2009, British media "Daily Star" released a piece
reporting that Cristiano Ronaldo had a 3000 sit ups daily routine (3.000 abs per day), even quoting a close source to Ronaldo saying: "He can spend well over an hour every day toning his abs, sometimes while watching TV."
A Cristiano Ronaldo diet plan
There's no secret behind the fact that a great workout routine won't work well if you don't combine it with a good diet plan. Cristiano Ronaldo
is well aware of this need and he surely pays great attention to what
he eats. Below, we'll give an example of a typical diet plan you can
follow:
::: Meal Frequency - One of the
most important factors is how often you eat during the day. There's a
recommended period of 2 to 4 hours between small meals/snacks, which
could result in around 6 meals per day. Eating less, but eating in a
more distributed way during the day, will help your body turning
stronger and also keep your metabolism high. You should avoid foods and
drinks with lots of sugar (yes, including coca-cola), since they create
blood sugar pikes.
::: Breakfast - A good night sleep
should probably be set as step 1 (around 8 hours of sleep are
recommended for the body to properly rest). After that, you should go
for food with protein and carbohydrates, such as fruit, whole-grain
cereals, eggs or milk. This is one of the most important meals of the
day, so pay great attention to what you eat and don't forget to don't
let pass more than 2-3 hours before you eat a small snack.
::: Lunch - First rule about lunch
is to don't eat too much food. You'll need to aim to a low-calorie
meal, with fruits and lots of vegetables. You can choose from a light
pasta dish or a chicken "Caesar" salad, since they are rich in vitamins,
proteins and minerals (low in calories).
::: Dinner - The final meal of the
day (not including periodic snacks) should consist in food rich in
fiber, proteins, vitamins and carbohydrates. You could pick several
dishes for this purpose and as our suggestion, you could go with a
chicken breast, green beans, rice and a piece of fruit for dessert. Try
to avoid eating dinner near to your bedtime, since that won't help at
all. As far as we know, Ronaldo doesn't include any
sort of "whey protein isolate" or anything similar, within his workout
and eating plans, but those who are interested in speeding up the
bulking up process, might find these type of products online at Maxishop, for quite affordable prices.
Bottom of line, following these
training exercises, drills and tips can help you becoming more
healthier, since they are based on Cristiano Ronaldo's workout routine, but you'll need to be strongly motivated and disciplined. Take Ronaldo
example, as he has always worked hard and he's mentality strong,
allowing him to keep focused on his targets during his entire life so
far.
