On 19/12, the Portuguese player posted a photo showcasing his physique with the caption, "After the sauna." The post quickly went viral, garnering 113 million views on social media platform X. Tech billionaire Elon Musk commented, "I also need to work out." Footballer Andrew Henderson added, "He's not human. He has surpassed all limits."

Ronaldo's sculpted physique at age 40 astonishes many. Photo: X/Cristiano

In his middle age, Ronaldo trains almost daily. He emphasizes discipline, professionalism, a scientific lifestyle, healthy living, and limits partying. He exercises about 5, 6 sessions weekly, alternating between the field and the gym. The Portuguese forward warms up thoroughly with light running, stretching, and cardio to prevent injuries. On the field, he focuses on sprints, changes of direction, and high-intensity match simulations.

In the gym, Ronaldo combines weight training, cardio, and endurance-building exercises. He uses treadmills, rowing machines, and performs leg and upper body workouts, with a special focus on abdominal muscles. Beyond club training, Ronaldo often exercises at home, doing crunches, planks, or push-ups. He once shared on YouTube that he can train anywhere, even in his bedroom, as long as he maintains a consistent routine.

Ronaldo adheres to a strict diet. He eats about 5, 6 small meals daily, spaced a few hours apart, to maintain energy and support metabolism. His menu primarily consists of lean protein sources like chicken breast, eggs, fish, green vegetables, fruits, and whole grains. Ronaldo limits sugar, sweets, fried foods, and processed foods.

One of Ronaldo's meals. Photo: Instagram/Crisitiano

Fish is a frequent feature in his meals, especially cod – the main ingredient of traditional Portuguese bacalhau. When dining out, Ronaldo typically orders steak and salad, choosing fresh ingredients and avoiding frozen foods. He drinks plenty of water daily and rarely consumes alcohol or carbonated soft drinks.

Ronaldo considers sleep as important as training. Instead of a long continuous sleep, he adopts a cyclical sleep pattern, dividing it into several short naps throughout the day for better body recovery. Additionally, he regularly gets massages, stretches, and uses methods like cold showers, saunas, and cryotherapy to reduce inflammation and muscle fatigue.

Cristiano Ronaldo currently plays for Al-Nassr Club (Saudi Arabia) and captains the Portuguese national team. He is one of the greatest players of all time, having won 5 Ballons d'Or (2008, 2013, 2014, 2016, 2017) and holding the world's number one goal-scoring record.

Ronaldo is the most influential player on social media with over 668 million followers on Instagram. In 8/2024, he launched his YouTube channel, becoming the fastest account to reach 1 million subscribers. Beyond sports, he holds influence across many fields. The player was recently invited to appear in Fast & Furious 10.

Thanh Thanh (according to Goal, People)