Decoding NFL Star Tom Brady’s Intense Fitness Routine & Diet Plan

American football quarterback Tom Brady is a super-athlete, who needs no introduction. While Cristiano Ronaldo and Lionel Messi are hailed as the best football players on this planet, Tom Brady’s tremendous skills and achievements have earned him the title of GOAT as well. With many Super Bowl rings to his credit, Brady has established himself as one the greatest quarterback in the history of the National Football League. While the charismatic athlete turns a year older today, fans have flooded social media with adorable birthday posts for their favourite 44-year-old American football superstar.

Tom Brady, who started his professional career with the New England Patriots, became the club’s legend with 17 division titles in the 20 seasons at the NFL franchise. Currently a part of the Tampa Bay Buccaneers, Brady is the ninth highest-earning athlete of 2020-2021, with a total income of $76 million. One of the most cherished players in the NFL, Brady is an inspiration for many fitness enthusiasts. The 44-year-old football quarterback is very serious about his workouts and diets, which is one of the most important reasons for his career’s longevity. In 2017, Brady even published a book on fitness The TB12 Method, in which he and his fitness coach Alex Guerrero shared details about health and wellness.

Today, AskMen India decided to share Tom Brady’s intense fitness routine and diet plans to help you raise your fitness to the next level, as the popular athlete.

Workouts

Resistance Bands exercises

Tom Brady’s TB12 revealed that the super-athlete focuses more on functional strength to keep himself in top shape. But to everyone’s surprise, the 44-year-old NFL favours resistance bands to regular weight training. Brady mostly opts for handle bands, long and short looped resistance bands of different sizes and thicknesses for optimum results. The band workouts help Brady strengthen his core muscles while focusing on speed and agility as well.

The NFL superstar focuses on upper as well as lower body muscles. While the deadlift, rows, push-ups and bicep curl workouts help Brady boost his upper body strength, other workouts like deceleration lunges, squats, core rotations and standing rows target the core and lower body muscles. While many prefer to go the conventional way by using barbells, dumbbells and other gym equipment to ace these workouts, but Brady and his trainer Alex Guerrero have modified these workouts for better results by replacing gym equipment with resistance bands.

Recovery

Unlike others, the legendary quarterback spends quality time recovering post each workout session. Brady’s recovery process usually consists of a few pliability exercises which include a vibrating roller or sphere to improve blood flow. Guerrero has also introduced a deep force massage treatment for Brady that aims at speeding up the recovery process post an intense workout session. The focus on the overall fitness and instant recovery process has helped Brady extend his illustrious career.

Cardio & Strength

While cardio workouts are an integral part of every athlete’s fitness routine, Tom Brady’s high-intensity resistance bands workout is a good blend of cardio and strength training. It not only helps Brady improve his stamina but also enhances his flexibility and core strength. Apart from saving ample time, Brady’s modified intense workouts also help him stay in top shape on the field. It’s Brady’s overall fitness, stamina and willingness to succeed that has helped him excel on the pitch.

Football practice

If you thought, Tom Brady’s day is over after an intense workout session in the gym, then you’re wrong. After spending a quality 40 minutes training with resistance bands, the 44-year-old athlete also loves to practise his football skills outdoors. From short passes to long throws, Brady’s phenomenal skills have helped Tampa Bay Buccaneers win the Super Bowl LV in 2020. With years of experience and several accolades under his belt, Brady still aims at improving his game by practising hard every day.

Diet

The TB12 diet may sound a bit difficult to follow for an extended period, but Tom Brady warded off all the allegations by quoting, ‘That’s what cheat meals are for.’ Given the need to stay in top shape all the time, Brady’s diet reportedly consists mostly of plant-based foods. He also tries to avoid processed foods and prefers to consume more organic local whole foods.

According to reports, the Tampa Bay Buccaneers quarterback starts his day with a banana and berry shake which is followed by an intense workout session. Post-workout Brady usually opts for eggs and avocado breakfast while his lunch mostly consists of salads and seafood. He usually ends his day with chicken and veggies but often keeps on snacking something or the else throughout the day. On a cheat meal day, you’ll mostly find Tom relishing on a pizza with some bacon.

Tom Brady’s fitness transformation is an inspiration for many.

Cover artwork by Dhaval Punatar/AskMen India

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