Cristiano Ronaldo’s muscle training secret turns out to be so simple, anyone can learn from it!

Cristiano Ronaldo has been at the top of world football for many years. Fans around the world

admire him not only for his talent on the pitch but also for the extraordinary training process that has led to his achievements. So what does Ronaldo’s training method really look like? And what can we learn from it?

Cristiano Ronaldo – An example of hard work to achieve success

Living legend of world football, unmatched king of records, or ageless machine on the pitch… It is difficult to find any beautiful words that people have not used to admire Cristiano Ronaldo

. Most recently, with his record-breaking achievement of scoring goals for the national team, the Portuguese superstar has made the whole world take off their hats and wonder: what is the secret to creating such a “superman”?

Cristiano Ronaldo is famous for his massive muscles among football players (Photo: Internet).

Not long before, while attending a press conference before a match at the European Football Championship in June, Ronaldo did not hesitate to “clear away” two bottles of soft drinks that sponsors had placed on the table as advertising tools. Immediately after, he picked up a bottle of white water and said “Agua” (Portuguese for water).

That single word was enough to cause a stir: Coca-Cola’s stock took a big hit—it lost $4 billion in value

, though it has since recovered. But economics aside, the move was clear evidence that Ronaldo is not only one of the most naturally gifted players on the planet, but also one of the most health-conscious and fitness-obsessed.

Despite being 36 years old, Cristiano Ronaldo remains one of the most admired footballers in the world thanks to his incredible gym routine and diet. It’s the result of years of relentless training and strict dieting – such as eating up to six meals a day.

Ronaldo’s daily menu (Photo: Internet).

But how does he maintain such incredible physical condition for so long? In fact, over the past few years Ronaldo has revealed not only his diet but also his extremely rigorous training regime. And while the superstar has some rare luxury equipment and works out more than most people can afford, there are actually other simple habits that we can all adopt at home – such as a specific exercise or a healthy lifestyle principle.

In addition to drinking water instead of soft drinks, here are a few other secrets of Cristiano Ronaldo that you should try right away, they will definitely be very effective!

Don’t stop working out once you leave the gym.

“Train wherever you can ,” Ronaldo said in 2015 when he offered some health and fitness advice alongside the launch of his new clothing line. “You can do abs in your bedroom when you wake up in the morning or before you go to bed. If you do it regularly, it becomes easier because it becomes a habit.”

Ronaldo has the dream abs of every gym-goer (Photo: Internet).

Ronaldo is one of the hardest working men on the pitch, but his rigorous training regime doesn’t stop there. The superstar has a personal gym and swimming pool in his home, and he regularly posts pictures of himself doing extra workouts at home, including circuit training and heavy weight training.

Take a nap and turn off electronic devices at night

Ronaldo is famous for abstaining from alcohol and processed foods, but besides his diet, he also cares about sleep.

As Ronaldo’s sleep consultant explained to the British newspaper The Independent , the Portuguese superstar usually takes up to five naps a day. He also turns off all his electronic devices, including the TV, an hour and a half before going to bed.

Top athletes take daytime naps very seriously (Photo: Internet).

Sponsor

Find a workout buddy

According to Ronaldo, training with a friend “is a good way to add a little bit of competition and help push yourself more” . It is best to find people of a similar level to yourself so you can do the exercises together and create healthy competition.

Always warm up properly in every workout session

“A proper warm-up prevents injuries, ” Ronaldo explains. “In training, we do laps on the pitch, stretching exercises and cardiovascular warm-ups. Make sure you do the same things during your training, whether it’s running to the gym or warming up on the treadmill or bike.”

Warming up properly helps increase the effectiveness of the entire workout (Photo: Internet).

sponsor

Combine varied, high-intensity exercises

“High intensity is important to get the blood pumping and increase endurance,”

Ronaldo said. “We do a lot of sprints in training and they can be incorporated into your workouts whether you are in the gym or outside. Try and add them to every workout you do.”

“Combine cardio (running and rowing) with weight training to ensure that the exercises work all parts of the body, while increasing strength and endurance,” Ronaldo advises . He also says that such a variety helps maintain motivation and enjoyment over the long term.

High intensity exercise helps increase the body’s limits (Photo: Internet).

Ronaldo reportedly spends at least five days a week in the gym outside of football training, and each session can last up to four hours. He is also a big fan of pilates and swimming, so much so that personal trainers are said to have to intervene to stop him from overtraining.

Ronaldo’s “torturous” training spirit once sparked rumors that he did 3,000 sit-ups a day to get the dream abs we’ve seen. However, during the launch of his CR7 Crunch Fitness gym chain, Ronaldo dismissed the rumor, saying that his goals weren’t that crazy.

Do you need to do 3000 sit-ups a day to have abs like Ronaldo? (Photo: Internet).

Sponsor

“I do it four to five times a week, but at least 200 to 300,” he said. The trick is to do enough to build muscle without doing too much damage, with Ronaldo advising against doing too much because “when you do that you get a hernia or a problem with your disc.”

He admits that sit-ups are a basic exercise that really works the muscles in both the abdomen and back. “But 3,000? No, I don’t even do 3,000 a week.”

Focus on core and lower body

Ronaldo has revealed some of his favourite exercises during his partnership with sponsor Nike to introduce two training regimes to fans. The workouts were designed by personal trainer Joaqin Sanda, who revealed that core training is the key to Ronaldo’s incredible stamina.

The core includes the muscles in the abdomen, lower back and buttocks (Photo: Internet).

“The core functions to stabilize the entire body, maintain muscle and joint stability, and allow for proper biomechanical functioning,” Sanda says. “Core training is crucial to Cristiano’s health and longevity as an athlete.”

sponsor

close

Advertisementsbloganchoi_beaudy [v2.5] curation-20240409-10:24

arrow_forward_iosCANCEL

NEXT VIDEO

PausePlay

% buffered00:00

00:00

00:37

UnmuteMute

Play

Powered byGliaStudio

Ronaldo and Sanda have released two workouts on the Nike Training app, one for quick abs and another for lower body. The abs workout includes moves like planks, leg raises, and quad rockets. The lower body workout includes reverse lunges, squats, and crunches.

Cool off by swimming

Ronaldo has a swimming pool at home (Photo: Internet).

Post-match activities are also an important part of Ronaldo’s training regime. According to the British newspaper The Sun , “while other players prefer to sit at home in front of the TV after a match, Ronaldo heads straight to the pool .” He often swims for quite a while with his son Cristiano Jr, not only helping his body relax after each match but also helping Ronaldo build his impressive muscle mass.

Sometimes you have to relax.

While noting that “mental strength” is crucial, Ronaldo also recommends taking it easy. “Training and fitness are the most important, but a relaxed lifestyle helps you be the best you can be, both physically and mentally,” he revealed. “I spend my free time with my family and friends, which keeps me relaxed and in a positive frame of mind.”

Sponsor

Ronaldo still spends time with his family after stressful seasons (Photo: Internet).

If you don’t have a cold room, you can take a hot shower.

sponsor

“The gym is a good place to meet people, I met a lot of interesting people there ,” Ronaldo said. “The most important thing is to push yourself to the maximum and always train with intelligence and enthusiasm.”

But Ronaldo has a secret weapon that you won’t find in your average gym – a £50,000 cryo chamber that the superstar has invested in to ease muscle soreness, sprains and swelling after matches. To use the chamber, you have to stand in it for three minutes and let the liquid nitrogen cool you down to an extremely low temperature.

The cryo chamber is also used by a number of other top stars, such as Franck Ribery (Photo: Internet).

Ronaldo also enjoys a 20-minute soak in a hot tub – which sounds a little more doable to most of us.

The final secret: Be determined.

Before the Euros last June, Portugal coach Fernando Santos revealed an interesting story that showed Ronaldo’s fierce determination to the point of recklessness in training from a very early age.

As a poor kid in his hometown of Funchal, Ronaldo tried to build muscle by racing cars on the streets while wearing weights on his legs. According to coach Santos, Cristiano Ronaldo is a role model for ambition, desire, determination, humility, hard work, and realizing dreams.

Cristiano Ronaldo was once a poor boy who had to sweep the streets (Photo: Internet).

“He is very determined. He has shown throughout his life that dreams can come true, that a boy like that from Funchal can also be a great footballer.”

Sponsor

“Of course, waiting for your dream to come true won’t work. The dream comes true when you’re 14 or 15 years old, crossing the street with ankle weights when the traffic light is yellow to outrun cars and build muscle.”