Eat and Train Like a Spartan

 

I'm definitely a bit of a minimalist.

If you look in my closet for example, you won't find a cornucopia of different wardrobe options. I generally stick with a tee shirt and a pair of jeans on most occasions. I own exactly two suits (c'mon bro I'm a trainer) and two pairs of dress shoes.  In my experience, you really can't go wrong with a nice tee shirt and a pair of jeans. For most occasions, it just works.



 

The ancient Spartans are well known for their minimalist approach. They carved away nearly every activity they deemed a luxury and focused on a simplistic lifestyle. Their architecture, speech, and way of life revolved around success in the only aspect they deemed necessary; war.  They ate only what was needed, trained efficiently, and concealed their intellect in an effort to be underestimated by their adversaries.

Spartan minimalism will serve you well in several aspects of life. Especially as it pertains to training and nutrition.
 

Spartan Training

MED stands for minimal effective dose. This is the lowest volume, lowest frequency, and the fewest changes needed to achieve the desired outcome. In this case, less is more.

I find it best to pick three things you can make time for that directly contribute to your success. Consider this: If you had to choose just three exercises to achieve your desired result, what would they be? The best choices are always going to be compound movements which recruit the largest number of motor units and muscle fibers.

For example, if your goal is fat loss:

1. Chin Up 5x10
2. Kettlebell Swing 5x20
3. Twerk till you puke or sprint 5x100 yards

Or strength development/muscle gain:

1. Deadlift 6x3
2. Chin Up 6x8
3. Press 6x6

Keep in mind this is the bare minimum, but accomplishing these three things allows you to continue to make progress in times of chaos. Depending on your fitness level and goals, you can add variety with different exercises, set, rep, and rest period combinations. Use these three movements as your MED and add more when you have the time and energy.

This is very similar to how I train most of the year. I don't waste my time with the newest, coolest fitness trends or a set of bullshit DVDs that promises results in 90 days. I know what works and I do it consistently.

Spartan Nutrition

One could argue nutrition is not so simple. True, there are several factors to consider when designing a good nutrition plan, but there are four variables one can isolate to achieve the best outcome. The four most important nutritional variables are:

1. Protein intake
2. Fruit, vegetable and whole grain consumption
3. Food quality
4. Common sense

Most nutrition plans fail because of shortcomings in one or more of the above variables. You would be surprised to see how many people have problems with #4. Not surprisingly, our MED for nutrition will revolve around these variables.

For Fat Loss:

1. Eat only clean foods with a very short list of ingredients.
2. Consume a minimum of 30g of protein at breakfast, lunch, and dinner.
3. Eat a salad or green vegetable with every meal.

For Muscle Gain/Strength:

1. Consume a minimum of 50g of protein at breakfast, lunch, and dinner.
2. Eat a fruit or whole grain with every meal.
3. Eat a salad or green vegetable with every meal.

I think common sense goes without saying here. Again, this is the minimal effective dose. Sure you would benefit from keeping track of calories and macronutrients, but when your proverbial well is running dry this Spartan approach works great.

Summary

The Spartans were successful because they showed tireless dedication toward achieving a single goal. Taking the Spartan approach is simple, not easy. Any quest for self-improvement takes a healthy dose of dedication and determination.

Consistency is key. We all have several obligations. Home ownership, children, and work to name a few. Few of us have the time or energy for a year-round rigorous training and nutrition plan. When the things get crazy at home and work, you need a simple set of effective principles to fall back on.  By stripping away all of the excess, you allow yourself to make continued progress in the things that matter.