You know how Tom Brady is. Football fan or not, youโll recognize him as one of the most decorated quarterbacks in the entire history of the NFL.
Heโs been at the top of the game longer than any quarterback to pick up a helmet, and heโs been snatching victories from his opponents at a rate unlike anybody else. A record like that is bound to raise a few eyebrows if youโre curious about how heโs managed to keep himself on the top of his game for as long as he has.
If youโre somehow unsure about who Tom Brady is and youโre wondering why youโd want to take his workout advice, we should talk about his records for a second. Tom Brady isnโt just โsome quarterbackโ heโs up there with some of the greatest quarterbacks in history, and heโs been keeping it up for decades now.
He spent his first 20 seasons (2001 - 2019) playing for the New England Patriots where he was widely regarded as their pillar of success, and recently heโs proved that victory follows him wherever he goes by pulling The Buccaneers across the finish line.
Starting with the most basic element of his career, Tom Brady is one of the oldest pro players to hold a spot in a regular starting rotation in the game right now. Right now heโs 43 going on 44, and heโs still carrying teams of dudes half his age to victory.
Heโs achieved a bevy of records over the course of his quarterbacking career from Most Games Won by a Quarterback (currently 264) to Most Fourth Quarter Comebacks (Atlanta never stood a chance). Heโs currently tied with the late Otto Graham for Most Championships in Pro Football History. At this rate, though, he seems well poised to overtake Ottoโs record.
Tom Bradyโs diet is pretty extreme. Heโs easily one of the most agile and physically fit human beings on the planet right now. When youโre putting in the kind of effort it takes to get your fitness levels up this high, you need to be smart about how youโre fueling your workouts.
Your diet needs to be tight and it all has to be specifically tailored for your workouts. Tom Bradyโs diet is all about eating organic, locally grown, whole foods. Itโs the kind of diet that involves a lot of fresh eating and careful consideration of the kinds of foods youโre putting on your plate.
You want to make sure youโre avoiding added sugars, and trans fats. Things that your body wants to hold onto like alcohol,ย ย marijuana and gluten are definitely out as well. Tom Bradyโs diet routine is pretty straightforward. He wakes up at around 5:30 AM every day and starts his day off with a berry and banana smoothie.
From there he launches straight into his daily workout and rewards himself with a post-workout breakfast with eggs and avocado. Lunch is made up of salad with nuts and a little bit of fish for protein.
As his day progresses he snacks on clean snacks with lots of protein and healthy fats like hummus, guacamole, or mixed nuts throughout the day. When dinner rolls around heโll opt for something robust like roasted veggies and grilled chicken.
The Tom Brady diet cuts out a lot of different foods. This part of the diet is probably the hardest to say whether it really makes a difference one way or another, but itโs hard to argue with Bradyโs results. Some of the omissions are obvious like making sure youโre avoiding processed foods, added sugars, and artificial sweeteners.
You want to make sure that everything youโre putting into your body during this diet and routine isย natural and full of useful nutrients. Things like artificial sweeteners and added sugars arenโt going to cut it. Youโre going to have to start cutting out alcohol too.
Itโs a huge source of glucose youโre not really going to be using very well. Every beer you drink is like a can full of white bread. The rest of Tom Bradyโs restricted list is a little more strange. Heโs been cutting out caffeine, monosodium glutamate (MSG), iodized salt, dairy, nightshade vegetables, most foods containing soy, GMOs, or gluten.
Thereโs evidence on either side of the arguments for or against having these things in your diet. MSG, for example, is about the same as salt, but some folks will swear up and down that itโs giving them a headache. There are studies that show that MSG can do that, but it takes three times the daily recommended intake to get you to that point.
MSG does make things taste incredible though, so if youโre trying to cut down on your portion size, you might as well cut it out so youโre not going to feel tempted to overindulge.
Tom Bradyโs meals are carefully constructed to keep his high-protein intake separate from his high-carb meals. This is a great way to keep your body from just stockpiling all of the nutrients youโre taking in throughout the day while allowing you to eat your fill for each meal.
Fruits are pretty high in natural sugar. If youโre looking for the ideal time of the day to slip in your fruits make sure youโre not combining them with your other meals. Theyโre best used as a glucose boost right before your workouts or just afterwards when youโre trying to keep your energy up after an intense session.
You should be drinking a ton of water. Tom Bradyโs diet involves drinking water pretty much all day long. When we say drink a lot of water, we mean a lot. Tom Bradyโs book says heโs drinking about half of your body weight in water every day.
Water is going to keep your hunger down, itโs going to keep your body hydrated during your workouts, and itโs going to keep your digestion as efficient as possible. This comes with a caveat from Brady though he says you should avoid drinking water during or around meals.
You should be saving that room in your stomach for your food. Because this diet and workout routine is so intense, you should be making sure youโre getting all of your protein and carbohydrates. Your body needs fuel, and you should be taking every opportunity possible to fill your tank full to the top.
Tom Brady swears by this one, and it makes a lot of sense when you get down into the nitty-gritty mechanics of it, this diet tip is whatโs going to make or break a Tom Brady routine devotee. Make sure youโre not eating your dinners within three hours of going to bed.
Your body isnโt going to be burning as much energy while youโre asleep. If youโre trying to follow Tom Bradyโs diet, then youโre going to have to make sure that youโre only adding energy that youโre going to be using later.
Keeping yourself from chowing down too close to bedtime is going to be a great way to keep you from building up fat from unused glucose. When youโre fighting against less fat, youโre going to have a much easier time getting the physique youโre looking for.ย
Everybody knows that you are what you eat, but that doesnโt mean that youโre going to have to totally ban every single thing that isnโt a perfectly clean piece of freshly grown fruit. Youโre able to dabble in some of your favorites once or twice a week.
You donโt need to totally ban every single ounce of fat or droplet of grease, you just need to be smart about how often youโre veering off of your diet tracks, youโll be able to enjoy your favorite foods every now and then.
Keeping your body in good health and feeding yourself well is about making careful decisions about what youโre eating in comparison to how often and intensely youโre working out. Donโt torture yourself in the name of fitness, itโs hard work, but itโs not supposed to feel like hell the entire time.
Tom Brady does most of his workouts with resistance bands. Resistance bands have the combined benefit of increasing your flexibility and burning up energy quickly without bulking you up too much. Resistance band exercises are an amazing way to get the kind of quarterback physique that Tom Brady has.
The workout routine that Tom Brady sticks to is surprisingly simple. Itโs mostly just bodyweight exercises and some high-rep weight lifting paired with resistance bands. Itโs not really the kind of workout routine that youโd expect from one of the top athletes in the world, but it goes to show that dedication and diet are just as important to fine-tuning your body.
Because heโs so regular with his workouts and so mentally dedicated to his diet, his pretty simple routine yields incredible results without requiring all manner of strange or overly complicated workouts.
Tom Bradyโs warm-ups are pretty simple just like the rest of his routine. His warm-up is based around getting his heart rate up, getting the blood pumping, and limbering up his muscles.
Typically itโs something like crisscrossing resistance bands over his shoulders and chest in an โXโ shape and running in place until his body feels ready to move onto the next step.
This is also a good time to get in your pliability work. Take some time to stretch and loosen your body up so youโre able to get your resistance band workout done without risking injury.
This is a great exercise for your back muscles and your arms. Do one set of these until failure. Youโre probably going to get a ton of reps out of this, which is great because youโre going to be aiming for endurance energy burn for this workout.ย
Everybody loves push-ups. Theyโre a full-body exercise that pushes your body to its limits and they scale with you as you get stronger. Youโre never really going to outgrow push-ups, and adding a resistance band to them is a great way to challenge yourself even further without the need for extra equipment.
Banded core rotations are an exercise that you can really only do with a resistance band. Itโs a clever exercise born out of the unique aspects of a resistance band that you can get done pretty much anywhere youโre looking to get a workout done, you can take this on a road trip or to your local gym.
Deadlifts (especially when you hook grip) are what people widely consider to be the ultimate full-body workout. Tom Bradyโs workout is all about strengthening your body while keeping yourself limber and deadlifts are one of the best exercises for that. The action of hinging at your waist and driving your power through the floor is going to be great for your joints and the strength of your body overall.
This take on bicep curls is a simple way to work your biceps without having to find weight. If youโre tight on space, or youโre like Tom Brady and youโre looking for a way to get massive numbers of reps to skyrocket your endurance (important if you want to become the best quarterback in the world) without building bulky muscle, then this is the exercise for you.
Squats are great for your lower body and theyโll strengthen your lower back as well. If you find yourself sitting a lot, itโs a good idea to slip some squats into your daily routine. Adding a band in is a great way to increase the resistance youโre working against once your squat sessions start going a little long, and you can cross the resistance bands to up the challenge even further.
Cool down with one more pliability session. You can keep your muscles happy with a foam roller or some simple stretches after your workout. Keeping your muscles pliable after a workout is great for keeping your recovery periods short and theyโll treat your nerves well.
Getting a body like Tom Bradyโs isnโt an easy feat, but itโs definitely doable. Youโre going to have to take the time to turn your diet on its head and youโre going to have to really commit to the workout routine and load up on someย goodย workout supplements, but once youโve gotten those things down, youโre going to start shedding pounds and honing your body to a fine point.
