Cristiano Ronaldo - Talent without Working Hard is Nothing !!!

Cristiano Ronaldo, pretty well known as CR7, is a standout amongst the most capable soccer players of the cutting edge time. The 33-year-old Portuguese hotshot has immense love for fitness, which combined with his crazy work ethic has produced his incredibly athletic physique. Even though his body is leaner than a typical fitness model or bodybuilder, it is as yet qualified to be stunned at or body to hope for. Other than long and exceptional group practices and footwork preparing, Cristiano centres on enhancing his quality, stamina, speed and utilitarian developments.


Cristiano Ronaldo’s Diet Plan

Regardless of whether you have an effective exercise schedule, it won't function admirably unless you mix it with an accurate eating routine arrangement. The Real Madrid forward knows about this fact and he focuses on the sort of nourishment he takes. Here we share the standards of his eating regimen -

Meal deal: His daily food intake is divided into 6 smaller meals separated by a period of 2-4 hours. This helps to control his body’s metabolism

An eating routine with an adequate amount of protein: His eating routine includes a lot of slender meat as high protein intake is essential for muscle repair.

Supplements for recovery: Protein shakes, joint supplements, multi-vitamins

Enough vegetables: Since vegetables have loads of minerals and vitamins, they are required for recovery.

Sugary foods are avoided: Foods and drinks with high sugar content cause accumulation of fat and slow down metabolism.


How Cristiano Ronaldo’s Diet Chart Flows-

Breakfast: Whole-wheat or whole-grain cereal, egg whites, fruit juice

Lunch: Whole-wheat pasta, green vegetables, baked potato, chicken with salad

Snack: Tuna roll with fruit juice/lemon juice

Dinner: Rice with pulses, chicken or turkey breasts, beans, and fruits

Image Source: Google


Cristiano Ronaldo Workout Routine

Cristiano is an expert competitor who is guided by master dieticians and wellness mentors. Since his playing vocation in Manchester United, his body experienced Major changes. Keeping in mind the end goal to accomplish a fat-free athletic physique, he has worked hard in both the preparation grounds and gym. His everyday exercise plan is as per the following:

1. Daily practice for 3-4 hours guaranteeing a low-fat level (under 10 percent)

2. Cardio practices including a few running sessions, each going on for 25-30 minutes

3. Short-period activities, for example, high force run drills

4. Technical drills for enhancing ball control and abilities

5. Tactical activities to relate or discuss better with the colleagues

6. Training in the exercise centre for the advancement of particular muscles, as additionally to increase add up to body quality.


Cristiano Ronaldo Body Measurements

1. Height: 1.86 m (6’1”)

2. Weight: 183 lbs (83 kg)

3. Chest: 43”

4. Waist: 33”

5. Thighs: 24”

6. Biceps: 13”

(Girls, you can drool over him)


Cristiano Ronaldo Workout Schedule

Ronaldo's preparation ideology is to work out 3-4 hours per day on 5 days of seven days. Besides, he takes a nap for no less than 8 hours consistently, which gives his body enough rest to recoup after a day’s hard work. To accomplish and keep up an intense, destroyed, and athletic body like CR7, you can take this Ronaldo-inspired preparing program.



The circuit should be repeated thrice

1. Barbell Squat (reps: 8)

2. Box Jump (20 inches, reps: 10)

3. Broad Jump (reps: 8)

4. Jumping Lunge (reps: 8 for each leg)

5. Lateral Bound (12 inches, reps: 10)



Rest day



Repeat this entire circuit thrice

1. Burpee Pullup (reps: 10-15)

2. Bench Dips (reps: 20)

3. Pushups (reps: 20-30)

4. Medicine Ball Toss (reps: 15)

5. Push Press (reps: 10)



Concentrate on Quads or Cardio workouts

1. Power Cleans (sets: 5, reps: 5)

2. Sprinting (sets: 8, reps: 200 meters)



Focus on Stability and Core exercises for a tight and sculpted abs

1. One-Arm Side Deadlift (for each arm sets: 3, reps: 5)

2. Dumbbell One-Legged Deadlift (sets: 2, reps: 10)

3. Knee Tuck Jump (sets: 3, reps: 10-12)

4. Overhead Slam (sets: 3, reps: 10-12)

5. One-Leg Barbell Squat (sets: 2, reps: 5)

6. Hanging Leg Raise (sets: 3, reps: 10-15)



Rest Day



Cardio exercise

1. Rope Jumping (sets: 10, rest: 1 min)

2. Resistance Sprinting (sets: 10, reps: 50 meters)

All the Ronaldo Fans take some inspiration and start your fit life like him!


-Written by-

Shivani Sharma