Spartans were inhabitants of the ancient Greek city-state historically known as Sparta; however, the term also refers to the warriors of ancient Sparta. The Spartan diet and fitness regimen became popularized after the 2006 movie release of "300" in which 300 Spartan soldiers battled a much larger Persian Empire. The diet plan, in conjunction with a rigorous workout routine, is designed to shape a muscular build with minimal body fat. Consult your health care adviser prior to engaging in the Spartan diet plan.
Ancient Spartan Diet and Lifestyle
The Spartan diet closely resembles a Mediterranean diet that is rich in lean proteins, fruits, vegetables, dairy products, olives, olive oil and wine. The primary difference between the Spartan lifestyle and the lifestyle of the rest of the Mediterranean region is that Spartan warriors practiced extreme frugality by participating in intense physical activity while in a state of caloric deprivation. Boys typically began their military training at the age of seven and were sometimes left alone in the wilderness to hunt, steal or forage food. In addition to the Mediterranean diet, Spartans ingested a black soup unique to Sparta, which was made from animal blood, pig legs, barley and vinegar to prevent clotting.
Food Recommendations
While ingesting black soup is unnecessary to obtain a Spartan physique, Mark Twight of Gym Jones, the training site for the actors of "300," suggests fresh fruits and vegetables, poultry, fish, whole grains and wild rice. Although there is no recommended caloric intake, never eat until you are full and you should also feel a bit of hunger in between meals. The diet consists heavily of protein for muscular development, approximately 1.2 grams for each pound of body mass, as well as nutritious carbohydrates to fuel the intense workout sessions.
Fitness Regimen
Although a predominantly Mediterranean diet may improve overall health, a Spartan physique is not possible without a strict exercise program. According to Twight, the Spartan fitness regimen consists of 25 pullups, 50 pushups, 50 dead lifts utilizing a 135-pound barbell, 50 repetitions of 24-inch box jumps, 50 floor wiper abdominal exercises and 50 single-arm clean-and-press repetitions utilizing a 36-pound kettle ball. This routine should be performed on a daily basis for optimal results.
Considerations
Although the Spartan diet is generally nutritious, individuals not accustomed to calorie restriction alongside intense workout sessions may experience side effects, such as dizziness, nausea and fainting. Since meat is a component of the Spartan diet, be cautious of ingesting meat with a high content of saturated fat. According to the National Diabetes Information Clearinghouse, excessive consumption of saturated fat may induce health complications, such as diabetes, heart disease or cancer. The American Heart Association recommends restricting your saturated fat intake to less than 7 percent of your total daily calories.
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