To get ripped muscles like Christiano Ronaldo requires a strict diet. Diet actually plays a more important role than exercise when muscle definition is concerned, as eating even just a little too much will lead to a layer of fat covering the muscles. To have a ripped body and a visible six pack, then body fat generally needs to be kept below 10%. For most people this involves restricting all sugars and junk food, and ensuring that only enough carbs are eating to maintain energy levels during football training and games, without overloading, which leads to accumulation of fat.
A typically lean footballers’ diet will be very similar to any other endurance athletes’ diet. Breakfast consists of cereals, fruits and juices. Lunch will be a healthy salad with chicken, or other lean meats. Dinner will be a more traditional meal, with fresh vegetables and fish, or something similar to lunch. Salads provide an excellent source of carbs. Junk foods, which is carb based food high in sugars and fats, have to be avoided as these lead to fat. Christiano Ronaldo has said that he does not eat junk food, and is not a big drinker either. When the rest of the team are out on the town, he is often found to be concentrating on resting, in readiness for the next game, or the next football training session.Professional footballers will also take supplements to ensure that they have adequate protein in their diet to maintain muscle tone, as well as enough carbs to keep energy levels up during the three hour practices sessions. Without adequate nutrition it is not possible to complete a strict football training schedule, as well as play for 90 minutes in a game. All players at the top of their game have to maintain excellent fitness and Christiano Ronaldo also manages to keep his body exceptionally toned.
Arnold's diet Truth About Six Pack Click Here
"I don't want to get too comfortable. I'd rather stay hungry." - Arnold Schwarzenegger
Times have changed since Arnold Schwarzenegger ruled the bodybuilding world throughout the '70s. Once upon a time, before we'd been privy to countless "revolutionary" diets and "Hasta la vista" was still associated with trips to Acapulco, Arnold was just a big—no, huge—guy in a fringe sport who occasionally showed up as a guest on late-night television. But an analysis of his diet, considered 'crazy' back in the day, shows that perhaps he and his Speedo-wearing buddies were a few decades ahead of their time.
As an athlete growing up, I was starved for good information on sports nutrition. Back then, we all had nutrition as a subject at school. And while it wasn't exactly accurate by today's standards (do we really need 3 servings from the red meat food group?), at least we learned that food has calories made of proteins, carbohydrates, and fats and that how much of each you eat affects your performance. But misunderstandings were rife. Perhaps fueled by inaccurate science or industry lobbyists, it was hard to find the straight dope on what an athlete was supposed to eat. High carb, low carb, TV dinners, tuna casserole, or Space Food Sticks—even my coaches didn't know what we should eat. One thing seemed certain, however: Arnold and his cronies had it all wrong. They were nothing but muscle-bound charlatans, and soon enough their muscle would all "turn to fat" and they'd be dead of heart attacks well before middle age. A quick cut to 2004, and Arnold—well into middle age—didn't look worse for the wear while speaking to the Republican National Convention. Slimmed down substantially since his Terminator days, he looked fit, trim, and vivacious. And he's not an anomaly. I recently saw Lou "The Incredible Hulk" Ferrigno at the gym. He hasn't gotten fat, nor has he trimmed down. Somewhere past 50, Louie still looks a lot like, well, the Incredible Hulk. Certainly, someone was wrong about their diet. So just what did those guys eat? Let's take a quick glance back in time.
Protein. When I was a kid, my cousin, Chris, a bodybuilder, taught me about eating a lot of protein. "Arnold says you need a gram per each pound of body weight," he said on our way to an all-you-can-eat fish buffet. In fact, Arnold recommended .5 g/lb. per day for "average" people and 1 g/lb. for athletes. Pretty consistent to what you'll hear today.
Whole foods. I lived in LA, so occasionally I'd get firsthand reports on Arnold. My friend Ray once got to have dinner with him. Hearing that he ate "a huge amount of beef" was no surprise, having been filled in by my cousin, but I did learn something new when Ray told me that he said that "bread was poison." Arnold wasn't anti-carb, except when cutting up for a competition. But he was pro whole foods, acknowledging that nature knew how to make foods more digestible than scientists did. What they knew was how to make foods change color. This simple, or rather archaic, rule to live by was an anathema to a society in the grips of the prepared food revolution. Arnold was having none of it.
Many meals a day. "You see something, you eat it," said another of my bodybuilding friends to someone who'd asked how he got that big. "You eat all the time." Arnold knew three squares a day wasn't going to cut it, no matter what the FDA was championing. And it wasn't just the fact that he needed 5,000 calories per day to maintain his size. They knew about the importance of insulin spikes, digestion times, and other variables that could be helped by eating more frequently. Smaller meals allowed you to train harder. The harder you could train, the better the results, provided you had enough fuel in the tank.
Protein shakes. Even my athletic friends thought I was weird for the concoctions I'd throw into a blender in high school. But the boys down at Gold's Gym said the best way to get enough nutrients was to buy bulk protein and make shakes, so I immediately jumped on the bandwagon. These were often clumpy and none too tasty, a far cry from oh, say, Beachbody's Whey Protein Powder shakes. We, however, did what Arnold did and would have happily quaffed down motor oil if someone had told us it would make us strong.
Fats. Arnold didn't shy away from fat, recommending good fats, like nuts, but also bad fats that you get from dairy and red meat, things he ate in abundance. But certainly these recommendations had to factor in his size and the amount of exercise he did. If you do this, his level of fat intake no longer seemed outrageous. More and more we are realizing the importance of fatty acids. And not just omega-3s. Even saturated fats, which can be deadly if consumed in excess, are essential for maximal testosterone production and not something you want to cut out entirely.
The bottom line is that this little group of fringe athletes probably understood the relationship between proper eating and human performance better than anyone in the world, and that the answers could be relatively simple.
"Exercising without eating the proper foods is like plowing a field and not putting any seed into the ground," said Arnold. "Nothing would grow out of it."
This little bit of validation from those oiled-up freaks posing on the beach is more a lesson in the obvious. Arnold and the boys lived in a cutting-edge world of trial and error. Their eating habits reflected this approach. They made in retrospect what look like sound scientific decisions, even though they conflicted with the conventions of the day. Their approach is an example of the fact that the most effective way to accomplish something is not to wait around for others. Sometimes the answer is to just get out there and do it.
Bruce Lee gave so much advice in his relatively short time as a professional martial artist and fitness instructor. Fortunately he left many notes and journals that have now been made into books, so that we know more about his training methods and philosophies.
“Above all, never cheat on any exercise; use the amount of weight that you can handle without undue strain.” – Bruce Lee
Here is our Bruce Lee collection:
- The Bruce Lee Workout – Weight Training – Bruce Lee developed many strength workouts during his career and not all have been documented. However, he did keep good training notes, and it is from these that we know about his strength workouts. If you want to develop functional strength, then this workout will provide a great starting point.
- Bruce Lee’s Diet – Bruce Lee is famous for his devotion to martial arts and his great abilities in this field. He firmly believed that diet played a very important role in achieving his objectives. Bruce Lee’s diet and exercise regime meant that he had close to zero percent body fat. Following this diet regime could help you to lose belly fat as well as improve muscular growth.
- Bruce Lee Punching Routines and Boxing Workouts – Bruce Lee trained his punching technique tireless. His boxing workouts developed over time to the point that he used to train his leading arm up to 5 times more than his rear hand, performing up to 2000 punches per session on his right arm.
- Bruce Lee Abs and Stomach Workouts – Bruce Lee’s abdominal muscles were quite exceptional. They were very well defined, well developed, and very solid. Lee’s waist was very thin, with almost no fat at all. Bruce Lee followed some simple rules to ensure that his abs stayed in great shape.
- Bruce Lee’s Jeet Kune Do – Jeet Kune Do (JKD) is the name Bruce Lee gave to his combat philosophy in 1967. Originally, when Lee first began research into fighting styles, he gave his martial art his own name of Jun Fan Gung Fu.
- Bruce Lee’s Kicking Routine – Learn a simple kicking routine that Bruce Lee used to perform. Includes warm up routine involving kung-fu steps to improve agility and speed.
- Bruce Lee’s Kickboxing Workouts – Kick boxing training helps to build stronger and more defined arms and legs. Kick boxing training is no longer just for serious competitive martial artists, there are many people that now train in kick boxing schools purely for fitness. Bruce’s workouts get results!
- Bruce Lee’s Isometric Training – Bruce Lee loved isometric strength training. One of the great advantages of isometric training is that you do not need a large set of weights to perform it, just a stationary bar. Isometric training is common in martial arts training.
- Bruce Lee’s Stretching Routines – For Bruce Lee stretching was a vital component of his daily fitness routine. The same rule really applies to all forms of exercise, from martial arts to track and field, weight lifting to gymnastics, plus sports from cricket to NFL. The benefits of stretching are numerous and can aid you for years to come.
- The Art of Expressing the Human Body – Book Review – Beyond his martial arts and acting abilities, Bruce Lee’s physical appearance and strength were truly astounding. He achieved this through an intensive and ever-evolving conditioning regime that is being revealed for the first time in this book.
- Bruce Lee, The Greatest Martial Arts Action Hero – Before Jackie Chan, Jet Li, Steven Seagal and Jean-Claude Van Damme, there was Bruce Lee.
- Bruce Lee Interview on the Pierre Berton Show – Bruce Lee was interviewed on the Pierre Berton Show in 1971. In the interview he discussed his career and his martial arts philosophy.
