RIO FERDINAND has revealed how a gruelling training regime helped him cope with the tragic death of wife Rebecca.

The ex-Manchester United star, 38, has been showing off his incredible buff physique, after news emerged that he has been dating Towie star Kate Wright.

14 Rio Ferdinand shows off his buff chest and arms in a recent Men's Health photoshoot Credit: Men’s Health / David Clerihew

14 Rio Ferdinand shows he's still got it in Men's Health magazine Credit: Men’s Health / David Clerihew

Former England ace Ferdinand has been working out since he retired from football following his brief stint at Queens Park Rangers in 2014-15.

He has regularly posted fitness videos on Instagram from his home, and has slowly gone from the familiar lithe football star to a jacked muscle-bound Adonis.

Between daddy duties, including taking his kids Lorenz, Tate and Tia to school, he has been doing intense sessions.

Ferdinand's gruelling training regime can include doing handstand press-ups, sparring with his personal trainer Mel Deane and arm wrestling on all fours.

As well as doing high-intensity exercises, Ferdinand also does some heavy weight lifting with dumbbells and weighted bars.

He told Men’s Health magazine: “It enabled me to free my mind. You’ve got to remember, when I played football, when I’d step on to the pitch, there was nothing I thought about but football.

14 Rio Ferdinand often works out at home in his personalised gym and in his garden Credit: Instagram/@rioferdy5

14 Rio Ferdinand takes off his shirt to reveal his buff torso Credit: Instagram/@rioferdy5

14 Rio Ferdinand takes a selfie with Cristiano Ronaldo in Cardiff before the Real Madrid star scored two in the Champions League final Credit: Instagram/@rioferdy5

14 Rio Ferdinand posted this picture to Instagram as he quipped he had the same number of abs as his famous shirt No5 Credit: Instagram/@rioferdy5

14 Rio Ferdinand was never so muscle-bound in his playing days - highlighting the incredible transformation he has made Credit: News Group Newspapers Ltd

14 Rio Ferdinand and Kate Wright have been spotted together for the first time Credit: News Group Newspapers Ltd

14 Rio Ferdinand regularly posts dieting tips on his Instagram page Credit: Instagram/@rioferdy5

14 Rio Ferdinand features in the 2017 Body Issue of Men's Health Credit: Men’s Health / David Clerihew

“It was a clear space, a little release time.

“Without the gym, I don’t know where I would’ve had that release time – that time just to think about nothing, or to think about something other than what was going on in my life.”

Exclusive pictures in The Sun showed Rio going public with Kate, 26, for the first time as they enjoyed a drink together in London.

It came after The Sun on Sunday revealed the dad of three, now a BT Sport pundit, had spent the night at her Essex flat in March.

Rio’s former wife Rebecca, 34, died of breast cancer in 2015.

And he appeared in a touching BBC documentary 'Rio Ferdinand: Being Mum and Dad' in March, showing his life after the death of his beloved Rebecca.

14 Rio Ferdinand and former wife Rebecca, who died of cancer in 2015 Credit: Rex Features

14 Rio Ferdinand performs an arm lift at his home gym Credit: Instagram/@rioferdy5

14 Rio Ferdinand bicep curls two dumbbells at his home gym Credit: Instagram/@rioferdy5