This week we saw Cristiano Ronaldo launch the latest line of his underwear range, CR7, and it couldn’t have come sooner.
With it being February already, those 50 pairs of cheap boxers your loving family saddled you with at Christmas are probably already worn out, so now you can get yourself a pair that last for more than a week. The only problem being, you’re not going to look like the man himself in all of those ‘NOT AT ALL PHOTOSHOPPED’ promotional stills.
No, as much as your missus may want that, it’s just not going to happen, not without some divine intervention at least. But don’t worry, because the man himself, the ever-selfless face of the brand, realises this, so he’s gone and given out his top 15 personal training tips, so we can all make an attempt to look like him.
1. Learn to train your mind as well as your body. Mental strength is just as important as physical strength and will help you achieve your goals.
So concentration is clearly important, which means if you’re reading this you’ve managed to stay with us, well done, you’re obviously well on the way to becoming an international football star.
2. Be disciplined. Keeping yourself motivated and sticking to your routine is key. For me, there is no room for easing off so I have to be strict.
3. Set yourself goals. It will help to keep you focused and work towards your objectives.
4. Working with a training partner is a good way to add a bit of competitiveness and help push yourself. If you train with someone who is a similar level to you then you will help push each-other.
Or, slight alternative, train with someone much worse than you, so you get that false sense of confidence we all crave. It’s just a suggestion, if you want to stick with what the best footballer in the world says, we won’t take too much offence.
5. Proper sleep is really important for getting the most out of training. I go to bed early and get up early, especially before matches. Sleep helps muscles recover which is really important.
6. Warming up properly prevents injury. In training we do a few laps of the pitch, stretching and cardio warm up exercises. Make sure you do something similar in your training, even if it is jogging to the gym or a warm up on the treadmill or a bicycle.
So it’s mainly sleeping and a couple of laps, try to think back to your under-14 football days, before life got in the way of you being the world’s best footballer.
7. Mix it up. I recommend a combination of cardio (running and rowing) and weight training to ensure that workouts target all areas of the body and increase both strength and stamina. It also helps to keep it interesting.
8. High intensity is important to get your blood pumping and to increase stamina. We do a lot of sprinting drills in training and they can be incorporated into your workout whether you are in the gym or outdoors. Try and add it to every workout you do.
9. Cardio sessions are also key for building up endurance and stamina, and to stay trim. Try to do periods of around 30 minutes, increasing the number of sessions as you get stronger.
Yeah, it got real serious, real quick. But realistically we can all find a free 30 minutes here and there to get off the couch, and even if you don’t have access to a rowing machine, or, you know, a boat, just remember to mix it up with whatever equipment you do have.
10. Fit in exercise wherever you can. You can do an abs workout in your bedroom when you wake up in the morning or before you go to bed. If you get into a routine then it makes it easier as it will become a habit.
11. A good workout must be combined with a good diet. I eat a high protein diet, with lots of wholegrain carbs, fruit and vegetables and avoid sugary foods.
12. Make sure you stay hydrated. Drinking water is so important. I also avoid alcohol.
13. Eat regularly. If you train regularly it’s important to keep energy levels high to fuel your body for better performance. I sometimes eat up to 6 smaller meals a day to make sure I have enough energy to perform each session at top level.
14. I always make sure I have good music to listen to. It helps you zone out, get motivated and do your best. I like to listen to hip hop and reggaeton!
No, we have no idea way Reggaeton is. It’s probably a new form of protein that releases itself slowly through your ears. Failing that, it could just be music.
15. Relax. Training and physical sessions are most important, but living a relaxed lifestyle helps you to be the best you can be, physically and mentally. I spend my free time with family and friends, which keeps me relaxed and in a positive mind-set.
Look, full disclosure, the chances are even if you do all of these things to the letter you won’t become a mini-Cristiano, but it won’t hurt to try, because if he’s doing all of them, they can’t be all bad seeing as he's not in the worst nick himself.