How to get a body like ronaldo?

Question

Hye,
thanks for the query.
you cannot develop or tone your abdominal muscles in a time limit. Also first you must work on increasing your weight before you start working on just trying to make abs. Firstly understand that muscle gain is very dependent on genetics and metabolism along with your daily diet and exercise routine.
it is important to know that just eating just two heavy meals a day will not help.
muscle gain is all about taking more nutrients than you use up. Eating the right foods at the right time is very important. There is no one food that helps muscle gain.
eat meals at frequent intervals. You need to eat at least 6 meals a day.
eat a protein rich mid meal between each main meal.
pre/ post workout meals need a certain amount of carbs and proteins depending on your exercise routine.
avoid junk, sugary, oily foods.
include dairy, eggs, nuts, fruits, dry fruits, vegetables, whole grain cereals, smoothies, masala milk, healthy oils in your diet.
restrict eating sugary, sweet foods. Try to have healthy deserts like kheer, chikki or lassi.
avoid alcohol and smoking.
exercise at least 6 days a week. It helps development of muscle mass and improves appetite. 
even if you were to take just medicines or supplements they will not work in isolation. You need to have a nutrient dense meal and good exercise routine, it's crucial.

Jennifer Dhuri · Accepted Answer

Hye,
thanks for the query.
you cannot develop or tone your abdominal muscles in a time limit. Also first you must work on increasing your weight before you start working on just trying to make abs. Firstly understand that muscle gain is very dependent on genetics and metabolism along with your daily diet and exercise routine.
it is important to know that just eating just two heavy meals a day will not help.
muscle gain is all about taking more nutrients than you use up. Eating the right foods at the right time is very important. There is no one food that helps muscle gain.
eat meals at frequent intervals. You need to eat at least 6 meals a day.
eat a protein rich mid meal between each main meal.
pre/ post workout meals need a certain amount of carbs and proteins depending on your exercise routine.
avoid junk, sugary, oily foods.
include dairy, eggs, nuts, fruits, dry fruits, vegetables, whole grain cereals, smoothies, masala milk, healthy oils in your diet.
restrict eating sugary, sweet foods. Try to have healthy deserts like kheer, chikki or lassi.
avoid alcohol and smoking.
exercise at least 6 days a week. It helps development of muscle mass and improves appetite. 
even if you were to take just medicines or supplements they will not work in isolation. You need to have a nutrient dense meal and good exercise routine, it's crucial.

Priya Sharma Sabarad · Answer

First thing is regular exercise. As you eat everyday, similarly you should not skik exercise any day. Choose anything if your interest like yoga, gym, swimming, any game like basketball, cricket but do it daily
next thing is remember to take a balanced diet. Protein should be the main content of your diet apart from carbohydrates. Dal, soyabean, eggs, fish are great sources of protein.
Eat at regular intervals daily and don't skip meals.
Drink at least 2-2.5 litres water daily.
Include at least 2 servings of fruits daily in diet.
Eat lots of fresh seasonal vegetables in n diet 
avoid tea / coffee/alcohol/smoking
do pranayam daily for 20 min and sit in silence/meditation daily for 15-20 min.
Give more to others and expect less. 
Achieve success in studies and believe in hard work and always have good relations/friends in life. This will ensure mental peace and happiness which is vital for health.