Cristiano Ronaldo is one of the best footballers in the world and as such must stay in fantastic shape in order for it to stay that way. As a professional athlete it is not just about what his body looks like but mainly about how it functions when he steps on the pitch. Ronaldo’s workouts must include hours of drills in order to get better as a player and maintain his fundamentals. With this hub, I wanted to write about how to develop your body so that it looks like Cristiano Ronaldo’s without the need for the same skill while playing the sport. A Ronaldo workout , should include weights but also plenty of cardio to avoid too much bulkiness and get that lean athletic look that he has. Okay, so how do we specifically develop a body like Ronaldo’s? Let’s get into the diet and exercise. Here is more information on the type of cardio exercise you could follow.
To achieve the same type of lean physique that Ronaldo has it is very important to maintain a balanced diet. When trying to get ripped, diet, is the most important factor with exercise and rest trailing in terms of importance. So, the first thing to consider when establishing a new routine is to also change up what you are eating. Begin by cutting out the junk food. I know they taste good but these foods also destroy your health, make you fatter, and help develop a psychological addiction to them. Alcohol, sodas, sugar laden snacks, and other processed or fast foods needs to be avoided or eliminated all together. It is really incredible how fast the fat flies off once you have your diet in order.
A diet for a Cristiano-like body should consist of plenty of lean protein, enough carbohydrates to fuel intense workouts, and some good fats thrown in to keep the body functioning optimally. The junk food in your diet needs to be replaced by foods that are healthy and nutrient dense. Fruits and vegetables, especially of the greener variety (spinach, broccoli, and kale) have loads of vitamins and other nutrients to help keep the body 100%. Protein is necessary to help build muscle mass and meals should include a lean source of protein like turkey, eggs, chicken, some cuts of beef, fat free milk, fish like salmon or tuna, whey protein, and beans. These lean sources of protein will pack on the muscle without adding very much unhealthy fats to the diet.
Our body does, however, need fats to function and produce certain hormones like testosterone. A diet such as this will get some fats from the lean cuts of protein but should also include things like nuts and perhaps a fish oil supplement. An athletic body like Ronaldo’s needs carbohydrates to perform at a high level on the field and while training. Not all carbohydrates are created equal simple carbs are found in things like donuts, so stay away from them. Focus on complex carbs from sources like sweet potatoes, brown rice, and whole wheat breads.
In order to get a fit body like Cristiano Ronaldo, we must workout in a similar fashion. A soccer player is required to run many miles so endurance is key but they also must be able to sprint when needed so explosiveness is important as well. With this in mind it would be prudent to mix cardio training sessions between the longer distance runs and maybe two sprinting days per week. I would keep the cardio at 4-5 times per week with the longer runs occurring 2-3 times and the sprints twice. I personally try to keep my sprinting days 48 hours apart in order to ensure proper recovery. If endurance is currently a problem, start small the first few weeks until you are capable of running for a longer amount of time or distance.
A physique like Ronaldo doesn’t require hitting the weights 5 times per week like a bodybuilder might do. Three session a week would be great for this type of body especially if circuit training was utilized to work the entire body in a cardiovascular way. I would keep the reps on most days at 12-15 and try to get 5 circuits of whatever exercises I’m doing done. Each exercise follows the previous one so that your body has to keep moving and hitting different muscle groups.
Ronaldo is pretty famous for his abs as well as his soccer playing ability, which is why he also does modeling like photo shoots as part of his endorsements. Fortunately, abs don’t require doing thousands of crunches per day or anything crazy like that but 2 or 3 days per week of solid training. Ripped abs need to be developed through proper exercise and revealed through proper diet. My ab training would consist of some weighted work such as cable crunches or jack-knifes as well as body weight exercises such as leg raises and work with an exercise ball. The diet is what will really help to make those abs look fantastic.
A body like Ronaldo’s is forged through hard work and a clean diet. This soccer player type of body will happen with greater emphasis on cardio and diet but weights should not be ignored because they will help greatly to chisel out a frame. The diet is the most important part because that is what will keep you lean and healthy. If you want to workout like Cristiano Ronaldo understand that he is a world class athlete and this undertaking will not be easy.