Cristiano Ronaldo Top 10 Things Which He Do Stay Lean And Fit
We all know the famous Cristiano Ronaldo one of the most well-known footballer and athlete. He is not just a footballer but a well-known for his exceptional athleticism and dedication towards fitness. He was Born on the island of the Madeira, Portugal, Ronaldo has become a one of the global football superstar and a living legend filled with skills. His game skills are one of the mostly what he’s known for but not only his skills but his fitness is something that inspires everyone to become like him. His strict workout routine plays a very important role in maintaining his peak physical condition. Here’s all that Cristiano Ronaldo does to stay lean and sculpted throughout the year:
Training For 4 Hours
Cristiano Ronaldo has a 4 hours training plan in his daily routine, spread across the five days in a week. His workouts include very high-intensity sprints, weightlifting, cardio, swimming and pilates. He writes down his exercise plans to avoid the unwanted interruptions and emphasizes importance of mental training along with the physical exercise.
Strength Training
Strength training forms and plays a crucial part of Cristiano Ronaldo’s discipline, focusing on bodyweight, resistance exercises, and weightlifting. His routine includes compound movements like bench presses, deadlifts, and squats, which help him to enhance the muscle growth and strength in his whole body.
Having Focused Diet Plan
Cristiano Ronaldo’s diet focuses on a balance and discipline, featuring high-protein rich, and low-fat foods. He consumes a variety of foods, including eggs, steak, bread, fish, and a famous dish called “Bacalhau à Brás”. He also enjoys his sweet treats like chocolate cake occasionally not on daily basis.
Taking Small Meals At One Time
To sustain his energy levels, Ronaldo eats six meals a day, with a gap of 2-4 hours apart. A personal nutritionist has been aiding to him since his Real Madrid days. Additionally, he drinks up to six liters of water daily basis to stay hydrated and maintain his joint health. He avoids the sugary drinks, advocating for water over soft drinks.
For Recovery He Has A Cryotherapy
For recovery of muscles, Ronaldo invested round €45,000 in a cryotherapy chamber made is his own home. He uses it twice weekly to help muscles recover using temperatures around -160 degrees °C. He has learned about this technology at his local gym and is not the first footballer to use it.
Taking Small Naps
Ronaldo follows a polyphasic sleep pattern, taking five 90-minute naps instead of taking one long sleep. Nick Littlehales, a sleep advisor, has been recommended this routine. Ronaldo sleeps in the fetal position to avoid the back issues and improve his posture.
Never Missing Cardio
His workout also places a strong focus on the cardio training, including a very high-intensity interval training, running, sprinting exercises, and cycling. This training helps him to maintain the optimal fitness and endurance throughout year.
Maintaining A Young Physique
At his age, Ronaldo has the body of an athlete 14 years younger, characterized by seven percent body fat and lean a very muscle. His muscle mass comprises of the 50 percent of his body weight, demonstrating his physical strength and endurance training.
Complete No Alcohol Rule
Ronaldo abstains from the alcohol due to personal reasons related to his father’s struggles with alcoholism. His father passed away at 52 due to alcohol-related issues, and Ronaldo’s heart condition at 15 also influenced his decision to avoid alcohol completely and follow no alcohol rule.