2024-01-06 23:00:27
The former basketball player weighed 188 kilos during 2020. Learn about the diet and exercises that got him in shape at over 50 years old.
Last update: January 6, 2024
After his retirement from professional basketball in 2011, the four-time NBA champion never left the public scene. Shaquille O’Neal, today a sports commentator and businessman, He went through a physical deterioration that set off alarms when he was warned that his life was at risk..
I had never been aware of nutrition. When he played, intense training kept him in shape, but everything changed in the next stage, and he reached the limit during quarantine. However, based on a diet where he cut out ultra-processed and junk foods, along with cardio and strength exercises, Shaquille O’Neal managed to lose 25 kilos.
What motivated Shaquille O’Neal to get in shape?
The basketball star neglected his physical condition after retirement, something he did not become aware of until 2020. Personal situations, such as the death of his friend Kobe Bryant, added to confinement, accentuated a weight gain that began to be problematic for your health.
With 2.16 meters high, He weighed 188 kilograms and felt uncomfortable looking in the mirror.. In addition, it was difficult for him to perform everyday actions such as climbing stairs. So, he decided to consult with a doctor, another responsibility that he delegated when finishing his degree.
According to what he said in different interviews, Shaq hasn’t seen a healthcare professional in 11 years. The diagnosis was not encouraging: he was diagnosed with sleep apnea, a condition where breathing stops and starts while sleeping. It can lead to the body not receiving enough oxygen and lead to more serious problems.
Common risk factors for the disease are age and obesity, and its treatment involves lifestyle changes. The former basketball player had blood tests and used a positive pressure machine to improve his breathing at night.
Shaquille O’Neal’s diet to lose 25 kilos
The most pressing obstacle he had to face to improve his health was weight loss. The winner of the Olympic gold with the United States team in Atlanta 1996 went from 188 kilos to 165 in a short time. Its keys were diet and exercise.
Although it may seem strange for one of the most important players in NBA history, O’Neal declared that he never knew the difference between a carbohydrate and a protein. At 50 years old, he was forced to abandon his bad eating habits, such as ultra-processed foods, hamburgers and fried foods.
Today you start your day with a bottle of water and continue with a breakfast that includes eggs and cheese. Then, have a salad with some white meat for lunch and add a fruit smoothie in the afternoon.. The basketball star tries to end the day with a lighter dinner.
Examples of daily foods in Shaquille O’Neal’s diet
Although he stated that he does not have a structured plan, the former basketball player presented an example of a daily diet that helped him regain his physical shape:
Breakfast: glass of water, omelettes with cheese and an energy bar.
Lunch: vegetable salad with fish or chicken.
Snack: fruit salad.
Cena: steak, fish or chicken with some garnish.
As an alternative, he presented the following distribution:
Breakfast: glass of water and fruits.
Lunch: turkey sausages with egg whites.
Snack: protein shake with banana, peanut butter and blueberries.
Cena: steak, fish or chicken with salad.
Additionally, complement your diet with alkaline water that includes minerals and electrolytes. Of course, he occasionally allows himself certain liberties; but the bulk of their diet is based on fruits, vegetables and lean meats.
What Shaquille O’Neal avoids in his diet
One of the most important aspects of your diet are the foods you stopped eating. When he played in the NBA, He based his diet on hamburgers, turkey sandwiches with extra mayonnaise, and pineapple soft drinks..
His metabolism as a young athlete did not show the same consequences as today. For this reason, the now commentator changed fried and ultra-processed foods for lean meats and white meat proteins.
In addition, he incorporated vegetables, foods that were not to his liking. He also abandoned or reduced the proportion of sugars and breads. O’Neal tries to eat smaller portions of each meal.
Shaquille O’Neal exercises to lose 25 kilos
Image from Rashid Shabazz’s Instagram @rocshabazz.
You owe the other half of your fitness to exercise. Also known as DJ Diesel, his musician pseudonym, hired personal trainer Rashid Shabazz, a former bodybuilder and celebrity instructor.
Shabazz’s plan consists of one hour of exercise four days a week, divided into 20 minutes of cardio and 40 minutes of strength training.. The second section includes work with machines focused on the chest, arms, back, biceps and triceps.
Cardio
Shaq himself commented that he was not in a condition to run or execute training routines. crossfit, one of his coach’s specialties. For this reason, perform the cardio section on an elliptical treadmillin which you practice between 20 and 30 minutes.
Strength exercises
The most intense part of his training comes with the strength movements, the favorites of the four-time NBA champion. Although it is not guided by a structured program, it generally includes the following exercises according to each muscle group:
Back: High pulley pulldowns for lats.
Triceps: pulley extensions and triceps dip.
Lower body: quadriceps extension, press of legs.
Chest: chest opening on machine, pull-downs with pulley and press chest
Biceps: curl with standing dumbbells, curl with bar W standing, curl spider.
Others: abdominal wheel crunches, boxing exercises, arm and shoulder push-ups with resistance bands.
Recovery whirlpools
When he finishes the routine with his legs exhausted, the former basketball player uses two relaxation methods. On the one hand, pressotherapy boots are placed, which generate compression massages and promote lymphatic circulation. For the other, he immerses himself in his jacuzzi with hydromassage after stretching exercises.
Shaquille O’Neal does not settle and goes for more
“I probably need to lose another 30 pounds,” said O’Neal, who is motivated by looking at his youthful photos. Once he found the method to feel fit again, the star aims to maintain and even improve its condition.
For those looking for the same thing, he advises prioritizing nutrition, in addition to gathering all the necessary information. According to Shaq, there is no point in doing 500 sit-ups if you don’t accompany them with diet, as well as concentration and conviction.
It is important to consult with a dietitian or nutritionist. In a personalized way, he or she will be able to design a feeding plan based on the needs of each organism. Thanks to this, you will be able to go through everything that involves weight loss in a healthy way.
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