كريستيانو رونالدو حمية وتمرين Cristiano Ronaldo Diet and Workout

كريستيانو رونالدو حمية وتمرين Cristiano Ronaldo Diet and Workout

As a famous best player Real Madrid star of soccer, Ronaldo has a great physique through a planned workout, strict diet, explosiveness, and condition of cardiovascular.  Every person wants body like Ronaldo who has a specific defined muscled athletic body.  Ronaldo has a six pack body like a Armani model.

In the training camp of Real Madrid that is Valdebebas, Ronaldo almost practiced for about 5 days in a week according to the schedule of the game.  Ronaldo was strict on his diet and also trained for about 3 to 4 hours daily.  Ronaldo also declared his sleeping routine that he always got to bed early and get up early in the morning in the documentary of  "Regresso dos Incríveis 2010".

Daily workout routine

• To maintain the fat level of body, he practice for about 3 to 4 hours daily (<10%)
• For the cardio status, he runs for lots of period (25-30mins)
• Doing sprinting drills, explosives and high intensity (exercises of short-period)
• To control ball and to improve skills, technical drills
• To enhance the understanding with players, exercises for football tactical
• To improve his body strength and muscles, gym exercises

It is a great challenge for a person to get the six pack abs body like Ronaldo.  This six pack abs only be achieved if a person should have a lower body fat level.  There is no use of doing 1000 to 3000 abs in a day if there is still a fat because abs were always present just inside the fat skin.  The person should get fat level just below 10% to make certain that fat level is burning.  One should do planks and renegade rows exercise to enhance the strength of core to decrease the fat of abdomen.

Diet Plan

The diet of the person should be accordingly as only routine workout not worked.  Ronaldo was strict to his basic diet plan in order to get a good physique. A diet plan will be given below.

Meal Frequency – The basic factor is that what we eat in whole day.  There should be gap of 2 to 4 hours in a small meal which included per day meal of 6.  A person should eat less but in a balanced way so that the body get high metabolism and strong body.  One should also not take more sugar with drink or meal as it improved the blood sugar level.

Breakfast – There should be a sleep at a proper time with 8 hours that is mandatory.  In breakfast, a person can take carbohydrates and proteins like eggs, mild, or cereals.  So to get the day happy, one should start with this meal and also it is mandatory to eat small meals in a gap of 2 to 4 hours.

Lunch – The basic rule of lunch is that a person should not eat more that needed.  A person should take fruits, vegetables or low calorie meal.  A pasta or chicken also added to the meals as it gives minerals, proteins and vitamins.

Dinner – The dinner should be rich in fiber along with carbohydrates, proteins, and vitamins.  It includes fruits, chicken, rice, beans.  It is not advised to have the dinner just before sleeping time.  There should be some gap.  There was no whey protein isolate in the eating plans of Ronaldo.