This is Cristiano Ronaldo’s Exact Diet

David Beckham has partnered up with Mark Wahlberg, Cindy Crawford and Greg Norman and joined F45 Training. “I’ve been a fan of the F45 franchise and training model since being introduced by my friend, Mark Wahlberg,” he explained in a press release announcing his new venture. “Health and fitness have always been a big part of my life and, since my days playing football, I have always found I’m at my best when training as part of a team. F45 has a strong community and trainers that help you reach your goals and achieve powerful results. This partnership is an exciting business venture for me also, and I’m looking forward to the journey with F45 as the business continues to expand globally.” Aside from F45, what other things does the former professional soccer player do to stay in shape? Read on to see 5 ways David Beckham stays healthy and the photos that prove they work—and to get some fitspiration yourself, don't miss these essential 30 Best-Ever Celebrity Bikini Photos!

1. He Lives an Active Lifestyle

F54 Training

“You don't have to go and spend a huge amount of money going to the gym,”explained during a recent panel. “Three or four times a week I walk my daughter to school instead of driving her, or she bikes home with me. It's the little things that make a difference.” His relationship with F45, then, isn't surprising; it offers quick 45 minute group workouts "that are fast, fun, and get results."

2. He Plays Sports...Other Than Soccer

F54 Training

Beckham recently courted a new sport. “found a new sport,” he said with a tennis emoji, “back is gonna hurt in the morning but who cares,” he captioned a recent post of himself playing paddle tennis.

3. He Trains Hard

When David hits the gym, he doesn’t waste his time. “Just a gentle workout to start the day,” he joked in a recent Instagram caption, executing a tough looking ab roll. When he runs on the treadmill, he increases his exertion by wearing a weighted vest.

4. His Drink of Choice? Coffee

David regularly shares photos of himself with his “cup or three” of morning coffee. “While past studies hinted that coffee might have a dark side, newer research suggests that it may actually have health benefits,” says the Mayo Clinic. “When newer studies adjusted for such factors, they found a possible association between coffee and decreased mortality. Coffee may offer some protection against:

• Parkinson's disease
• Type 2 diabetes
• Liver disease, including liver cancer
• Heart attack and stroke.”

5. He Cooks His Own Meals

In an interview with The Guardian, David’s wife, Victoria, revealed that he does all the family’s cooking. And, he regularly shares photos of himself whipping up meals on social media.

Henry Cavill is one of Hollywood’s most fitness-oriented leading men. The 38-year-old, most celebrated as this generation’s reigning Superman-slash-Clark Kent, recently took on a new role: Chief Creative Officer at MuscleTech, a globally recognized brand of sports supplements. In a new interview with CelebWell, the British actor revealed all of his secrets to staying fit—from grueling workouts and regimented diet to his go-to trick for keeping his muscles looking as large and defined as possible while shooting. Read on to see his 8 essential tips.

1. His Diet Is Extremely Regimented

MuscleTech

Henry splits his eating up into five meals a day, supplementing his food intake with shakes and supplements. “I wake up in the morning and I have a protein shake, one-and-a-half to two scoops of hundred percent grass fed whey protein, plus a cup and a half of oats, plus a two egg omelet with some ham or turkey in it, and four ounces of filet steak,” he explains. “That's breakfast.” His second and third meal consist of six ounces of check breast with brown rice. His fourth, dinner, is usually five ounces of filet of beef with sweet potato. And, prior to bed he will mix up a beverage. “I'll have a pre-bed shake to make sure I don't go into a catabolic state and that will be, just protein and water,” he reveals.

2. He Cheats Just Once a Week

Shutterstock

Henry does cheat, but just one meal per week. “My cheat meal depends on the week and the country,” he explains. His go-to? Pizza. “You could find pizza from pretty much any country,” he says. Other faves include fish and chips if he is in the UK or a Sunday roast.

3. He Prioritizes Sleep

Matthias Nareyek/Getty Images

Sleep is a crucial part of Henry’s recovery. “I aim for eight, but it depends,” he says about his sleep goals. “So sometimes that is just impossible. So between between six and eight.”

4. His Workouts Are Intense

MuscleTech

Henry shies away from heavy lifting, despite the fact that he once famously lifted deadlift 495 pounds. “I don't really have a huge benefit towards doing a max bench press,” he admits. “It can be handy for some stuff, but I'm never going to use it.” Instead, his workouts are focused on doing high reps of lower weights, or hypertrophy, which involves pumping the muscles with “as much blood as possible,” in order to put enough pressure on them. “So you're doing micro tears and you're creating size in the muscle and not necessarily huge amounts of strength.”

5. Leg Day Is His Favorite (And Least) Workout

MuscleTech

“My favorite workout and also my least favorite workout is probably a good leg day,” he says. “There's something enormously rewarding about finishing a leg day. There’s something terrifying about going into it and yeah. I think that's probably probably the right answer, but if I'm feeling pretty tired and I just want to end up leaving the gym looking good, then there's nothing better than shoulder and arms day.”

6. He Does Cardio

MuscleTech

Henry reveals that he is “trying to integrate more cardio” into his workouts—especially if an upcoming project requires topless scenes. “When I'm coming up to a shirtless scene there will be, I would say 15 minutes to 20 minutes of cardio in the morning and then again another 20 minutes after a workout and 20 minutes before bed." Recently he has been adding interval sprints into his morning training.

7. How He Looks His Most Ripped While Filming

MuscleTech

Henry’s secret to looking his most chiseled prior to shooting? “Before a show, before I shoot a scene and throughout the day, I will do what we call trying to build a pump and then maintain it,” he explains. “And so that'll be using bands and dumbbells and weights just enough to fill the muscles with blood, to make them look their best and their largest, the most round.” He will continue to train and maintain throughout the day, “which can be exhausting, essentially doing like an eight hour workout,” he admits.

8. He Takes These Supplements

MuscleTech

MuscleTech supplements are a big part of Henry’s fitness plan. “I have my basic line of supplements, my regular stack as we call it,” he reveals. “At the moment I stick to 100% grass fed whey protein, and I have that as part of my breakfast, my post-workout shake and my pre bed shake. I also take a pack of multivitamins every day. I use Shatter Pre-workout if I'm feeling particularly tired before workouts. And I also use Amino Build during my workout to make sure that I'm getting the most out of it.”

8. And Here's How He Reloads His Arms

Stephane Cardinale - Corbis/Corbis via Getty Images

We asked Henry how he "reloads his arms"—as seen in the viral GIF from Mission: Impossible—Fallout, where he appears to recharge his arms before punching Tom Cruise. "The secret is, there is no secret. That was a happy accident," he said with a laugh. "I was on set and throwing a lot of punches that day and the tendons in my elbows were starting to get quite sore. So I literally was just throwing elbows out to warm them up before throwing punches again. And it happened to look good. And the director told me to keep on doing it.”

Ariarne Titmus is hitting the gym in her workout gear. In a new social media post, the swimmer preps for the Olympics with a serious gym session, showing off her insanely strong body while doing pull ups. “You only need two things. Clarity on where you want to go, and an unwavering commitment to get there,” she writes in the Instagram caption. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Her Training Diet Is “Quite Routine”

While training, Ariarne eats the same thing every day for breakfast, lunch, and snacks. “My eating habits are quite routine. Breakfast, lunch, and my pre-training snack are usually the same each day. Dinners vary but I try to keep it simple for recovery purposes,” she told Speedo.

2. Here Is What She Eats on a Typical Day

5:45am – 2 pieces of toast with vegemite and a black coffee

10:30am – Oats with half full cream half almond milk, topped with kiwi, strawberries, blueberries, chia seeds, yogurt, and honey.

1:15pm – Wrap with avocado, lettuce, tomato, cucumber, cheese and 2 eggs.

2:30pm – Black coffee with either 2 rice cakes or a bowl of rice cereal.

8pm – Meat or fish with a carb source and lots of vegetables.

3. Fueling Up on Race Day

Shutterstock

“On race day, I’m not superstitious about what I eat, I just try to get a good fuel source into me. Usually, I have a fried rice or pasta meal the night before, and I try to avoid meat as I feel it sits heavy in my tummy. The morning of a race I will either have my typical training day oats, or eggs on toast if I feel like that. I try to eat the last bit of food 3 hours before I race so it’s not sitting in my tummy. The only thing I’ll have after that is an energy gel after my warmup,” she told Speedo.

4. Cooking

Cooking is part of Ariarne’s self-care routine. “I am really focused on training right now, but I do love to disconnect from my busy training schedule to cook in the kitchen. It’s an off-switch for me and I find it very de-stressing,” she told Sydney Morning Herald.

5. Gym Workouts

Ariarne trains twice a day, 5 days a week at the pool and also hits the gym. “I do 3 weights sessions a week, and a couple of spin bike and core exercises almost every day,” she told Speedo. “Not only does this stuff complement my swimming, but it’s good for my mind too.”

Chris Evans, best known as Captain America in the Marvel movies and currently voicing Buzz Lightyear in Pixar's Buzz Lightyear, works incredibly hard to maintain a fit and ripped physique, when it's needed for a role. Way back when shooting the first Captain America, he had said of the gym: "It was grueling, it was brutal and I’d find any excuse possible not to go" and added: "But I had to do it." His commitment is just one reason why he's one of the most beloved stars on the planet. How does he stay so fit? Read on to see 5 ways Chris Evans stays in shape and the photos that prove they work.

1. He Worked With A Trainer

Gareth Cattermole/Getty Images

Everyone needs a little motivation to stay on track, and working with a world renowned personal trainer is certainly a great way to get there. Chris worked with personal trainer, Simon Waterson, to get in shape and build muscle. “For anyone embarking on a new fitness regime, I like to tell people to never make anything too unobtainable. Set your goals low so you always can achieve them, so you then feel that sense of achievement, which in turn will give you motivation which allow you to go to the next steo and the next level. The worst thing you can do is set the bar too high. You’ll never feel…the euphoria of reaching a goal. So if you try to do some bodyweight press-ups, don’t care about setting the goal at 100. Set it at 8 or 9 or 10. It’s about taking incremental steps, and not being unkind to yourself, mentally and physically,” Waterson, who also trained Daniel Craig and is the author of Intelligent Fitness, has said.

2. He Eats Lean Proteins

Shutterstock

Chris Evans likes to adjust his diet and exercise routine to roles that he’s training for. When he was preparing for Avengers: Endgame, he ate plenty of lean protein as part of his diet to bulk up and condition his muscles. "According to the FDA, any seafood, meat, or poultry can be labeled as lean protein when it contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 100 grams and per labeled serving size," Mascha Davis MPH, RDN, a private practice registered dietitian nutritionist, founder of NomadistaNutrition.com and author of the upcoming book Eat Your Vitamins, tells our sister site Eat This, Not That!

3. He Makes Healthy Choices

Vivien Killilea/Getty Images

To build his muscle up, he had to be really healthy and ditch the pizza and burgers for a while. Even though he had to take in a lot of calories to build muscle, he still made extremely healthy choices involving plenty of fruits and vegetables, lean proteins, supplements, and healthy fats.

4. He Takes Supplements

Vera Anderson/WireImage

He’s big into supplements when needed. “Supplement-wise I used a bit of glutamine, whey protein shakes, branched-chain amino acids, then 500mg supplements of Omega-3, Omega-6 and Omega-9 fatty acids every single meal to make sure that my joints were functioning well—I needed it because the working out was so intensive, especially with things like the gymnastics,” Evans said. According to the Mayo Clinic, “glutamine is a substance naturally produced in the body to help regulate cell growth and function.” Always talk to your doctor before adding any supplements to your diet.

5. He Focuses On Each Muscle Group

Jon Kopaloff/Getty Images

To perfectly carve out and condition each muscle, he focuses on one group at a time. Evans ties in plyometric exercises and acrobatics as part of his routine and claims that this is what helped him prepare for his role as Captain America. "For many athletes, plyometric training has proved to be an effective conditioning program that helps develop power and strength. Though it’s been around since the 1960s, people often ask, 'What is it?' In short, plyometric training involves three types muscle contraction exercises that lead to more forceful contractions. These exercises can have amazing results, but it is important that training be guided and individualized to get the best results and avoid an injury," says ACE.