cristiano ronaldo workout

cristiano ronaldo workout

Cristiano Ronaldo, the Real Madrid and once Manchester United star, is an athlete that many young men look up to when it comes to achieving a great athletic body. If there is anyone in prime condition, it is certain that the 26 yr old Portuguese soccer player is at the top of the list of the highest ranks of athletes. Soccer players of the Premier League have stringent workout programs and rigid diets, and the following article we will show how men like Cristiano Ronaldo stay in such good shape.

Work out like Cristiano Ronaldo

It’s customary for Premier League soccer players, depending on the schedule of their matches, to train for five days out of the week. Activities such as strengthening muscles, cardio, playing informal matches and practicing their free-kicks and penalty kicks are all a part of a day’s work. There is quite a bit going on during each day’s three to five hour workout session.

Soccer players that fans admire have amazing abs and incredibly toned bodies because they usually have 10% or lower body fat. Extensive training and a balanced diet are the two elements that come into play to help athletes to keep their low levels of body fat.

If you want to better your game, you must consider that soccer is the kind of sport that necessitates a variety of athletic capabilities such as:

• An eruption of speed right out of the gate.
• Powerhouse legs and muscles that have great staying power.
• Nerves and muscles working in tandem and the ability to balance the body.
• Familiarity of what your body is capable of, to be cognizant of body placement and how to maneuver it.
• Holding team needs above all else, and the self control to make good decisions and receive instruction.
• Limber muscles to keep from getting hurt since athletes are susceptible to hamstring injuries.
• Equality in the muscles of the front and in the back of the legs and among each of the legs.

Diet and Cardio for the Slim Hollywood Body Look

It’s certain that great number of men desire to have a v-cut that the definition of the lower and oblique ab muscles gives to an athlete like Ronaldo. Several considerations are proper food intake and lots of cardiovascular exercises; these are needed in order to see the desirable cuts of the abdominal muscles and body fat of less than 10 percent. A trio of exercises is needed to achieve this, obviously. Seated knee ups, reverse grip bench press and side bends with a weighted ball or free weight.

Too many athletes don’t realize that complex carbohydrates are an important part of the equation, and that’s regrettable. The most advantageous number of calories for an athlete is between 2400 and 3000, way above the normal 1200 calorie diet adhered to by most. Because of such low caloric intake, many players start out their games with their storehouses of carbs that are well below the ideal. When the second half of the game begins, most athletes who plunged into the game with low levels will have already depleted their storehouses of carbohydrates.

This results in a lack of efficiency and drive during the latter part of the game. In relation to the first half of the game, glycogen-poor athletes perform less effectively – up to 50%, running quite a bit slower in the second half. Another sign that an athlete’s ability to play effectively (as a drastic drop in glycogen levels occur) is that the player is unable to run as far and as long during the second half of the game – up to 25% less. As the game goes on, athletes with low levels walk more and run less than their teammates and opponents who have normal glycogen levels.

It is well worth it to consume extra carbs while competing. English soccer players drank glucose sports drinks during half of their 20 games and drank a placebo drink that merely contained colored water and flavoring during the other games as part of a contemporary study. This resulted in the athletes, during the second half of the game, procuring many more goals and doing a better job at keeping their competition from scoring. During the final half hour of play, when athletes consumed the placebo, they were more lethargic and their total time with the ball was decreased by 20-50%. Taking in a glucose drink during half-time and even before play begins shows a 30% hike in the speed and distance an athlete was able to travel, says another recent research analysis.

In order to make a significant change to their carb level and workings of their muscles, a soccer player has to have enough carbs rather than just haphazardly drinking whatever sports drink happens to be at hand before and during play. A top-notch way to gain 30 grams of carbs is to consume twelve to fourteen ounces of the sports drink a quarter of an hour before game play. Even if a player feels full and unable to drink more, at half-time he should consume another twelve to fourteen ounces of carb drink. As time goes on and these guidelines are put into practice time and time again, the soccer player will limit the threat of carb deficiency and feel more comfortable during his games.

Ronaldo’s pre-game diet to maintain peak performance

A couple of hours before a game, it will benefit athletes to consume a 600 calorie meal of carbs. Eating four pieces of bread and three bananas will yield just about the right amount of carbs and calories. To avoid a carb deficiency, an ahtlete should avoid such intense practices and limit the number of training sessions altogether; this is called tapering. Sixteen to eighteen calories for every pound of body weight (which is nine to ten grams of carbs per kilogram of body weight) should be consumed during times of intense practices and during the taper as well. One way to accomplish this carb intake goal is grazing: eating three regular meals and then consuming between two and four carb heavy mini-meals during the day.

Liquids are vitally important as well

Soccer players should be aware of other nutritional factors as well. At the top of the list is drinking liquids. Sixty four to one hundred and sixty ounces of fluid are lost by each athlete during games through sweating, several researchers say. For the typical athlete, performance is lowered by four to five percent and raises the body temperature and heart rate by losing just sixty four ounces of fluid. The risk of dehydration can be greatly limited by sipping sports drinks during time-outs and by adhering to the fluid intake guidelines listed above.

Consuming electrolytes during a soccer game isn’t as important as it is to drink plenty of water and carbs. There are only low levels of electrolytes found in sweat, so most athletes regain them – salt included – from their everyday meals. A sports drink with sodium can increase the body’s ability to take in H2O and sugar though. If an athlete is making his own sports drink, then he needs to combine 5 to 6 Tbs. of sugar with 1/3 tsp. for every quart of water and if he’s buying one, then most sports drinks have the right amount of salt already in them. Athletes need to concentrate on drinking enough carb loaded drinks after each game in order to regain the necessary liquids lost. Soccer players should consume around five hundred calories of carbs to fill up their glycogen storehouses along with a lot of water in the two hours after intense workouts and practices.