Cristiano Ronaldo has just returned to Manchester United in a deal that shook the world of football. At the age of 36, perhaps CR7 is no longer as explosive as 10 years ago. However, determination and absolute seriousness in training have still helped Ronaldo score at least 30 goals every season since turning 30 years old.

Ronaldo’s body parameters are scary and admirable: body fat is only approximately 7%, 3% lower than the average football player. Meanwhile, Ronaldo’s muscle mass accounts for 50% of his body weight, 4% higher than the average football player. He jumped up to 76cm above the ground, higher than the average NBA athlete – 71cm.

Simply put, when he joined Juventus in 2018, Ronaldo was 33 years old at that time but possessed the body and strength of a player in his early 20s!

So where is the secret of the Portuguese superstar? This secret can be divided into three parts: exercise regimen, diet and sleep schedule.

Exercise regimen: Strict, anywhere, anytime

Ronaldo trains very hard, that’s natural. But he also regulates it in a very scientific way. First, Ronaldo must warm up very carefully to avoid injury. CR7’s exercises are a mix of cardio and weight training. “You should mix up the exercises”, Ronaldo advised. “You need to make sure that all muscle groups are exercised. That’s how to increase both strength and endurance”.

CR7’s training is not just limited to the gym. “You should practice wherever and whenever possible,” Ronaldo continued. “You can exercise your abs in your bedroom when you wake up or before going to bed. If you practice regularly, you will form a habit and exercising will be easier”.

Besides training, Ronaldo pays great attention to recovery after training. After each match, Ronaldo always strictly follows a relaxing swim, along with using hot and cold jacuzzis to fully massage his muscles.

Ronaldo has one more secret: ice baths. Reading coach Paul Clement once said that one time Real Madrid returned from the Champions League very late, it was 3 am. The players all drove home, and Ronaldo took an ice bath. He even installed a cryotherapy room at home in 2013. The use of ice baths and, more importantly, cryotherapy rooms is to help muscles quickly recover after exercise. Room temperature can be lowered to less than minus 150 degrees Celsius.

Diet: stay away from sugar, eat lots of protein, green vegetables and drink lots of water

Not only is Ronaldo serious about training, he also has a strict diet. “Good training needs to be accompanied by a correct diet,” Ronaldo shared. “I eat lots of protein, fruits and vegetables, and stay away from sugary foods”.

The Portuguese superstar has had his own nutritionist since he was playing football for Real Madrid. He divided his diet into 6 meals a day. “I don’t eat like that every day”, CR7 continued. “Sometimes I still eat pizza with my son. It’s very sad if I don’t eat like that”.

Another very important thing is drinking water. Ronaldo emphasized drinking enough water in training and in life. However, he tries his best to stay away from alcoholic drinks and carbonated water.

Different sleep schedule: Not sleeping enough 8 hours/day

To maintain high intensity training and competition, Ronaldo also has his own special sleep schedule. He does not sleep continuously for 8 hours a day like normal people. Instead, CR7 sleeps 5 times a day, each sleep lasting 90 minutes. This mode is explained by the research of Professor Nick Littlehales, an expert in studying the sleep of athletes.

Not only does Ronaldo exercise, eat and rest properly, he always finds ways to motivate himself. “You need to learn how to practice mentally the same as physically”, CR7 shared. “Be disciplined with yourself. Always motivate yourself and try to maintain your regime. For me, no day is easy, so I have to be strict with myself”.

Discipline and seriousness are the keys to helping Cristiano Ronaldo maintain peak performance until the age of 36, the age when most players are preparing to retire. Let’s wait and see how CR7 will contribute when he returns to Manchester United!