Fitness is the biggest issue of today’s society because technology hasimprovised our lives so much that people do not move a lot and this lazy
working routine and tiring mind works make people unfit physically.
Normally, it is thought that joining a gym or hiring some personal trainer isthe best way to help you in weak physical situation but this is not the casebecause both of these options are expensive and very time consuming. Everyone cannot get time from their busy routine to adopt any of theseoptions.
There are some short cuts and easy plans to work out and make your health and physical state better. This EBook is going to tell you all about those
plans which will not take any investment from you and will teach you each and everything about getting a Spartan’s body looks.
First of all, you need to have believe in yourself and be sure that you can always make yourself better because improving yourself physically has
more to do with your mind frame than your physical efforts.
If your mind is not ready to accept your work out then, you can never work out. I have seen people joining gyms but after few months, they end up complaining that whole of their time was wasted and they have not got anyadvantage out of this gym routine.
This happens mostly due to improper mind thoughts. When your mind is not ready then, you cannot work out properly and with full concentration.
You need to have some passion about training and without that passion your training will be just a routine.
If someone has told you that from doing physical training, you always need some expensive equipment at home or you have to pay expensive and heavy fees in gyms then, he has misguided you because there are so many ways which are totally free and they can make your life so much better.
These methods will not take much of your time and money and will change you completely physically.
In this chapter, I will give you an overview of all the routines and whole pattern of that training which can lead you to Spartan’s body. Improve your diet Try To Be More Active In Your Life Have a good exercise plan.
Whenever you hear the word “physical training” then, most of you will imagine hard and heavy training in which people are sweating heavily and
this is right to some extent but this is not the whole purpose of training.
There are so many aspects of this training which you have to take care and exercising is just one of those aspects. You can divide Spartan’s routine in three basic areas which can be your diet, your daily routine and your exercise plan.
Improve Your Diet
Diet is a very important part of your life and these days if you observe your diet closely then, you will have answers of your all questions including your bad or weak physical condition.
These days, most of the people are so busy with their work routine that, they cannot find good and proper time to maintain their diet. People go to
office without breakfast and then they have some junk food for their lunch.
This is just common routine which almost everyone is following these days. This is very unhealthy routine and if you have got this routine then, you
must think about changing it and do not only think about changing it but take some serious steps for changing it.
You should make a proper time table for easting your foods and this time table should be very precise and accurate. Try and include all the
nutritional elements in your diet and avoid eating too many restaurants’ food.
Try To Be More Active In Your Life
Another thing which is missing these days in most of the people’s lives is acti9vity and especially physical activity. People work extensively and do mental workout throughout the day but they sit in one chair throughout the day which imbalances the mental and physical activities.
This imbalance causes serious results and your physical health starts to deteriorate. In most obvious cases, you will start to gain unhealthy weight and you will accumulate lots of fat around your body. There are very simple methods for changing this routine and you need to just think positively and you will come to know that there are so many things which you can do easily like you can go to your work on for instead of car and this will make your way to office as your morning walk. Instead ordering your lunch at office, you can go and get it from restaurant.
Have a Good Exercise Plan
As I mentioned before that people have this misconception that only a hard and expensive exercise routine in some costly gym is the only way out of fitness problems but this is not the case because there are so many common and very easy exercises which you can do without any machine’s help and these exercises are very easy to do at your own. Y
ou can do them in your lawn or in your lounge or in any spare room of your house and you do not even have to go out to perform these exercises. These exercises include yoga, some common free exercises, aerobics and others. If you can implement three of the above things in your life then, you will
definitely get a Spartan’s body but to integrate these features and qualities in your life, you need to be very careful and precise about your thoughts and gestures.
You need to know that exact format of your life and then, you should be willing to change that format. It requires strong mental toughness and very hard work in the start to maintain and execute these things but with time, you can easily learn to integrate these things.
“Replacing unhealthy eating with healthier diet routine” In this chapter, I am going to tell you that you can easily modify your current unhealthy diet plan to a healthier one.
It is generally believed that getting up early in the morning and taking agood healthy breakfast is always good for health but then again, lots of
things come up which can bother you.
Some people say that they have to sit throughout the day and in that kind ofroutine, it is almost impossible to maintain a healthy diet routine. Takingfast foods is almost an essential element because nothing else is easilyavailable.In office culture, most of the people eat junk and fast food extensively buteven in eating that junk food, you can add some health.
Fast food is lotdeveloped these days and you can make it good for your health.
Watch Out for Smaller Portion Sizes
When you order your fast food then, try and order small portions ormedium portions because there is a trend of ordering everything in largeportion as most of the outlets will give you discounts on larger portions butas I mentioned that sitting all day in office does not need much of physicalstrength and you need lots less calories. You can try ordering children’smeals and you will find them quiet enough for your appetite.
Look for Deli-Style Fast Food
ChainYou need to look for some deli style fast food chains because these fast foodchains will allow you to order your meal, burger or sub with a total wheatbread or some other low fat elements which can be very handy and effectivefor you.
Order Healthy Sides in Fast FoodIf you closely observe all the products and meals in big fast food restaurantsthen, you will see that almost all of these will provide you with healthy sidesin fast food. Almost everything will be categorized in two types and one ofthem will be more greasy and fatty while the other will be lighter.
Accompany Your Order with A SaladAlways try to order a salad with your fast food order because fast food willprovide you with more fats and calories but salad will compensate theamount of vitamins and fiber.
Chicken Is Not Always a Healthy OptionMost of the people take chicken as a safe and healthy food choice but this isnot the case because most of the fast food chains provide fried breadedchicken with white bread which is lot more fatty. Grilled chicken is a betterchoice than that.
Add a Healthy Element Is Your Diet
You should make it your habit to add some healthy item as a bowl of salad, a piece of fruit, and some low fat yogurt in your diet. These items will keep your stomach almost full and you will feel less hungry and will avoid any temptation.
Some Random Preparation
Along with above mentioned things, there are some other things which you can always do and these things are very easy to implement too. You can
keep some healthy snacks and some bottled water in your car and take one or two of those snacks before hitting the road. This will keep you away from many fast food outlets. Consider your super market as your fast food chain and go there and get some low fat yogurt, some fruit and even some super markets will also give you prepared items like sushi and others.
All of the above mentioned things are part of a very healthy diet routine and even if you do not have time and you always remain busy in your work, then these are the tips and tactics which can make your diet plan a very healthy one. In start, you will find it very difficult to get rid of those fried, cheesy and delicious things but with time when you will notice the difference in your health then, you will get used to it and to achieve long terms benefits, consistency is the key.
In this chapter, I will tell you about some alternatives if you do not have
time to exercise.
Something Different
Life is very tough these days and especially if you have burden of whole your family and you are the only one to earn then, the burden increases
even more and work routine becomes very hectic. Most of such people cannot find time for their exercise and this leads them to have some health
problems in long run. There are some alternate methods and routines which you can adopt and these routines will compensate for your exercise
needs perfectly.
In most of the fitness articles, you will read that you have to adjust your schedule and add some gym training time in your routine but this is simply
not possible when you are a single parent, an office manager, a responsible citizen, a caring friend. All of these rolls need time and people often fine 24 hours a day very less to fulfill all of these responsibilities and in most of the cases, fitness is the only thing which suffers.
Include Sports in Your Routine
This is most basic and important thing that if you cannot find time for exercise routine then, you can make sports as your routine and find
someone in your neighbors who like some sports. Even if you have some teen ager kids then, you can play with them.
Sports like basketball, baseball
and other similar sports are best natural work out which can keep you very fit and active.
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Take Your Kids to Walk
This is another very important and easy thing to do that you can take your kids on walk. This will allow you to free your muscles as well as will keep your kids active and fit. Most of the kids, who see their parents not working out, often fell into same habit. This walking exercise will make your kids even more active and fit and if you think that your kids are too slow for you then, you can add some jumping and some running in that walk to make it little harder and more reasonable for you.
Get Into Some House Routine
It is maybe tough for you to find time to exercise but weekends are always free and if you get yourself into some house work like vacuuming, mopping and sweeping then, all of such works are very healthy way to work out and they can burn so many extra calories of yours. Most of the men are shy of these works but there is no shyness in them because when your partner can do them then why not you. This also makes the relationship more proper and happier.
Take Stairs Instead of Elevator
There is lot of debate going on about taking the stair and not elevators. Some doctors suggest this good idea but for people who have got any kind
of back problem, this idea is not applicable. For people who are healthy and have no back problem, they should always go with stairs instead of lift
because it enables you to burn some extra calories.
Some Free Style Work Out
If you happen to be on a very tight schedule and you cannot afford to go to gym because your time will be wasted them, you can do some free exercises like yoga, pushups, sit ups and other similar exercises. These exercise will not take much of your time and you can perform them anywhere even in your bed room, in your lounge or any other place of the house.
Take Outdoor Breaks While Working In Office
Most of the people, ho work in office, prefer to stay in office in break timings and order their food in office. This is another unhealthy sign
because you should always prefer to go out in break times and have a brisk and short walk. This small walk will also change your mood and will
increase your concentration level.
Get Up 20-30 Minutes Early
If you are really into changing your fitness level and you are serious about making your body precisely healthy then, you should get up 20-30 minutes earlier than normal routine. Utilize these extra minutes in going out for a walk or doing some free work out or jogging or yoga or any other healthy activity.
Stress relief is another important factor which helps you in improving your overall physical health and I will guide you for proper stress relief plan in this chapter.
Tension
If you can control your stress then, it is helpful for both mental and physical health and most of the times, an exercise, a walk or some other similar
technique is the best way to release your stress.
This is not effective always that you have to go for jogging or a walk to release your tension. Effective breathing exercises can also be a very good
source to release your tensions.
These techniques are being followed by people from centuries and most of the people have very positive results associated with these techniques. Following are some of the effective breathing exercises which can help you to control all feelings of anger, anxiety and stress.
Controlled Breathing Exercise
To execute this breathing exercise, you need to have a very calm environment without any human disturbance. Normally a beach or some
park is the best way to execute this exercise because in these places, minimum disturbance is expected.
You have to sit right up and get rid of all the unnecessary and thoughts from past. Just focus on that moment and on your current position. Close
your eyes and inhale very slowly through your nose and take several seconds for completing this breath. You need to pay very close attention towards your breathing and make sure that you are taking your time to breathe. Do not hurry into the process and inhale and exhale very slowly.
You need to extend the time as much as you can and it can start from 3-5 minutes a day and you can increase this time to 15-20 minutes per day.
This exercise is very soothing and very effective for all kinds of anxiety disorders and stress control. For all those people who suffer from panic attacks, insomnia and other similar problems, this exercise is very effective.
The Stimulating Breath
This breathing exercise is also called bellows breath. This is taken from a yogic breathing technique and it is used to raise the energy level and to
increase alertness.
You need to inhale and exhale through your nose rapidly by keeping your mouth closed but very relaxed. Keep the breaths as short as possible.
Normally you can go for 3 in and out cycles per second and you need to breathe normally after every cycle. You should not attempt it more than 15
seconds in your first try and you can increase 3-4 cycles with every try.
If you can do it effectively and with proper technique then, you will feel very energetic after this exercise and your energy level will increase which will give you a feeling which you often get after a very good work out.
Breathe Counting
This is another very effective breathing exercise and in fact the simplest ofall. If you do not feel comfortable in inhaling and exhaling in longer or
shorter intervals then, you must try this exercise because there is no such thing involved.
You just need to sit in a comfortable position and start taking breaths and start counting them as well. Count when you exhale for the first time as one and go on to count till 5 then, repeat the cycle. This is just other types of diversion which you provide to your mind.
In this chapter, I will tell you the importance of sleep and will also guide for proper methods of taking a good and healthy sleep.
Rest
Sleep is another important aspect of our life and it is essential element for proper and healthy life. Normally it is said that 6 hours sleep in a day is
enough for a healthy person but you can certainly increase it. Some people have this problem of getting less sleep and this condition is called insomnia.
It can be temporary problem or it can be long lasting. In both situations, it is very dangerous. There are certain things which you can do to avoid this
situation.
Make an Environment
You need to make sure that your bedroom is appealing enough to attract your attention and get you to sleep. This can be done easily by selecting an
appropriate mattress and bed for your needs. You need to check different kinds of mattresses and then, select the one which suits you perfectly and gives you maximum relief.
Keep Bed Just For Sleeping
You need to make sure that your bed is just for sleeping because I have seen people who use their bed for reading, watching TV and other activities but this should be avoided and you need to make sure that your bed is just for sleeping and even if you use your bed for reading then, read only pleasure books which can help you o get some sleep.
Establish a Regular Sleep Cycle
Some people have this habit of sleeping and getting up at random times but you should adopt and practice regular sleep cycle. This will take some time to adjust but once you try to sleep and wake up at fixed time then, the internal clock of your body will adjust itself to that time and will become
sleepy at certain times.
Watch Your Weekend Routine Closely
This is another thing which can add some sleep to your life or it can make things worse. Some people have this habit of getting up late at weekends
and also sleeping late. This disturbs the whole routine of the week. You need to check your alcohol and caffeine intakes throughout the week. If you
have been experiencing some sleeping disorder then, you should closely check the caffeine intakes and limit them as much as possible.
Some Other Common Routines to Make Sleep Better
You should make sure that you have some exercise routine during the day. But try to adjust its timing and make sure that you do not exercise in the
evening. Some people have this habit of going to gym after office but this is a seriously bad routine and you should
Always avoid that. Try to keep your evening meals light and take some light salad with your dinner. This will ensure that you are not overeating and will increase your sleep. Get rid of all your office work, family thoughts and other tensions before bed. These are all distractions which can give you trouble in sleep.
In this chapter, I will tell you the basic rules and regulations for doing exercise.
We will end the journey of the Spartan’s Routine with the different types of exercises.
Sorts
Different exercise routines have different effect on your body and to do work out on some particular parts of your body, you should know about the core effecting areas of a typical exercise routine.
There are basically three types of exercise routines available which are aerobics, strength and flexibility and all of these exercise plans have different affects in our body which I will tell you in rest of this discussion.
Advantages of Aerobics
Aerobics are also called stamina increasing exercises and their core purpose is to give you increased stamina. These exercises help you in building endurance in your body. You can have your heart rate increased for an extended period of time which boosts your whole system by increased blood flow.
These exercises are especially helpful for people with back problems because they strengthen the bones in spine. For people who are looking to maintain a steady weight, aerobics is the best exercise routine which can always keep your weight in check.
These also help you to improve your immune system and you can fight against regular and normal diseases like flue, temperature, and cough in a more systematic way and these will not affect you much.
Types of Aerobic Exercises
There are basically two types ofaerobic exercises which are categorized as low impact and high impact.
Low Impact Aerobic Exercises
Anyone with a moderate health can get himself into low impact aerobic exercises like swimming, boating, climbing and step classing are some of
the examples but there are lot many other low impact aerobics. Brisk walking is almost equivalent to jogging in burning calories and it also involved less risk of injury.
High Impact Aerobic Exercises
High impact aerobics are only for professional sportsmen and for those who are really overweight. These exercises include routines like tennis,
weight lifting and others. People with little old age should never attempt these exercise because they can be dangerous for weaker muscles.
Strength or Resistance Increase
As I mentioned that aerobic exercises help you to build stamina but they do not get you toned body as you can say that you cannot get Spartan’s body from just aerobics. Aerobics do not give attention to your upper body building. To increase the strength in upper body, you must do some
strength increasing exercises.
Strength increasing exercises help you to lose weight at the same time burning fat. They also help you to maintain bone density and improve your digestion system.
Strength increasing exercise in the only type of exercise which is suitable
for almost every age group and people in their 90’s can adopt these exercises and it can help to maintain your muscles. Basic emphasis of these exercises is on muscle growth and strengthening because mmuscles are the source of strength in human body.
Types of Muscle Contractions
There are three types of muscles contraction routines available in strength increasing exercise routines. In isometric contractions, there is no change in length of the muscle for example pushing against the wall. Concentric contractions can shorten the muscles. Eccentric contractions can increase
the length of muscles.
Flexibility Training
Flexibility training is the last type of exercise routine which is basically used to increase the strength and flexibility of muscles but other than increasing the flexibility, there are other benefits also associated with it. The core purpose of this exercise routine is to avoid cramping, stiffness and injuries in muscles. You can also add some breathing techniques in flexibility exercise regimen. Most of the people use flexibility training along with some other exercise regimen to minimize their mrisks of damaging muscles.
