How to Get the Physique of a Spartan

The Greek city-state of Sparta remains infamous over two millennia from its heyday for the ferocity of its warriors, and the length and severity of their training. Hollywood's depictions of Spartan soldiers as buff, chiseled men has added to their allure as icons of physical fitness and fighting prowess. In order to achieve the physique of a Spartan, one would have to demonstrate a long-term discipline to strength training, an ability in the martial arts, cardiovascular exercise demonstrated by endurance and a bull-headed perseverance to even attempt the task.

Instructions

    • 1
      Begin an intensive workout routine.

      Begin an intensive physical training program designed to build muscle mass, strength, endurance and discipline. For most people, these goals entail an almost total body transformation. "Muscle and Fitness" magazine's 3-month Rock Hard Challenge is a good place to start (see Resources). This six-times-a-week workout changes every month to maintain variety while introducing new means to exercise certain muscles. Performed as prescribed, it is a highly effective tool and produces striking results.

    • 2
      Perform a HIIT routine Monday through Saturday.

      Begin a high interval intensity training (HIIT) routine. This term refers to cardiovascular training that consists of alternating periods of exertion and rest, or "short bursts of all-out effort followed by short rest periods." HIIT programs burn fat at high rates and even raise your resting metabolic rate. It can be performed under almost any circumstance and with any equipment, or not. Bike, walk, run, use an elliptical machine, a stepper, a treadmill, a track or pool to fulfill this required exertion. A 15-minute HIIT program is included at the conclusion of each day's Rock Hard Challenge.

    • 3
      Begin or continue a martial arts program.

      Begin or continue classes in some form of martial arts or work the Army Combative Workout into your exercise routine to fulfill your warrior requirement (see Resources).

    • 4
      Eat low fat to achieve the body fat percentage of an athlete.

      Adopt a "lower" fat diet to decrease your body fat percentage to between 6 and 13 percent, the amount of body fat typically seen in male athletes. For women, a body fat goal would be 14 to 20 percent for the same level of fitness. A sample low-fat diet is included in Resources. A lower body fat percentage will emphasize your increased muscle mass and tone and the dietary change will add to your exercise in discipline.

    • 5
      Get your rest.

      Get lots of sleep. Your body will require the rest to rebuild and transform itself.