how to get a body like cristiano ronaldo

how to get a body like cristiano ronaldo

What’s up Zen Dude Nation? YouTube Nation? and Internet as a whole?

Today, we are doing a body breakdown on Cristiano Ronaldo.

Now first off, why are we picking Cristiano to do a body breakdown?Zen Dude Fitness has done the research on how to get a body like cristiano ronaldo

Well, here at Zen Dude Fitness we promote the exact physique that this guy walks around in every day. He’s athletic, he’s lean and he has a good amount of muscle mass that makes him look great in a suit… but also awesome with his shirt off.

I’m telling you, if Cristiano came up to me and he wanted to go on a date with me, I’d be like, “Yo man, seafood dinner on me. Red Lobster. Tonight. Let’s roll.”

So Cristiano, I’ve been doing some research on you man, I discovered your secrets, and I’m about to share them with the whole internet world.


Be Very Active

Here’s the deal, Cristiano does not stop. His football season may have an off season (that’s soccer to you people from the US like me) but, he doesn’t stop going. I looked up his workout program, and this guy is training five days a week whether he’s in season or not.


Put on Some Muscle Mass

If you want to sculpt out a physique like he has, you’re gonna have to build a little bit of muscle mass. He’s not a huge guy, but you do have to be training a little bit.

Build Explosive Power

Part of his training routine is the stuff that’s specific to football, which is extremely explosive. That means doing sprints, doing box jumps and doing agility work. This is much of the same stuff that we’re doing over at Zen Dude Fitness. We’re talking about doing jump rope,  doing fast jump rope training, and learning new skills.

Ronaldo is doing a lot of exercise.

You need to take this into account when you’re looking at your own routine, okay? You can’t just look at his nutrition regimen because this guy goes all out on the soccer field and he’s running for three hours at a time. You’re probably not doing that in your normal life, so you need to think about getting the basics down for your physical training, and then honing in your nutrition if you want to create the same physique as him.


Create a fitness regimen like Cristiano Ronaldo

You need to do the basic lifts like he does. I would recommend doing a split maybe Monday, Wednesday, Friday. You gotta be hitting your main core lifts like bench press, squats, maybe doing deadlift or military press, whatever your preference is.

Beyond that, you want to be incredibly active with your high intensity training, so you want to be doing exercises that have all out intensity, followed by complete rest. If you can find exercises that have that pattern, then you’re halfway there.


Hone in your nutrition

Zen dude fitness use a combination intense jump rope and solid nutrition to build lean bodies

So this guy talks about it all the time – he tries to get all his fruits and his veggies and he doesn’t drink alcohol. I want you to know that you don’t have to follow exactly what he does, but keep it in mind, okay?

What does it mean when he’s not drinking alcohol? It means he has a lower overall calorie consumption than the average person, or maybe the average football player.

Cristiano Ronaldo, I’m sure has his own nutritionist working on staff, so I’m going to do the best I can to give you the same result that he has. I’ve included a little macro calculator and a quick tutorial to help you calculate how much food that you need to be eating for your body.



Calculate your Macros

So this works for just about everyone, men and women. I’m going to do it for myself. I’m 26 years old at the time of making this video. I’m a man, so I’m going to click man, male. I weigh 185 pounds. I’m six foot two, which is 74 inches. I am highly active because, I’m exercising every single day and then some. My goal is to lose weight, you know, I want to stay nice and lean.

There’s one more step. Protein.

I’m a man, so I’m going to click “high” for protein and I’m going to calculate it. If I was a woman I would calculate “medium”. This is for protein. So if you’re a woman, go medium, if you are a man, go high.

You get your numbers down here – including calories, carbohydrates, protein, and fats. Once you have this you can head over to a site like, create an account and then track your food intake, on the daily. Whatever you’re eating, just put it in there and make sure you’re hitting the numbers that the calculator gave you. All right guys? You can download the myfitnesspal app, it’s super easy. That’s it.

How do I get those Cristiano Ronaldo abs?

Guys, Cristiano is just incredibly lean. If you want to get abs like that you just have to remove more body fat. To remove body fat, you have to follow the tutorial advice that I gave you earlier.

These things right here:

  • High Intensity workouts (at least three to four times a week)
  • Lifting weights (at least two or three times a week)
  • Get your nutrition DIALED


Once you get these three pieces together, then you’re going to be able to create the Ronaldo physique.

It’s all about staying lean; it’s all about being consistent.

Yes, you’re not going to get it in one week, but if you stay after it… If you apply the principles you learn in this post, you gonna look like that guy, and you gonna look god-dang good!

I’ve also linked up our video for how to get a six pack, because it shares many of the principles that I talked about here in the video.


If you like what you’ve read here, go ahead and give us follow on youtube for fresh content and great ideas on how to get and maintain a lean, sexy physique while living an awesome life!

  • click here
    Posted at 19:44h, 19 July Reply

    Wonderful blog! I found it while searching on Yahoo News. Do you have any tips on how to get listed in Yahoo News? I’ve been trying for a while but I never seem to get there! Many thanks

    • zendudefitness
      Posted at 15:04h, 20 July Reply

      Thanks for stopping by! Just load up with good content and they’ll find you!

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