Commercially produced Vegetable Oils

The oil from olives is easily extracted which is why people have been using it for over 2000 years. Oils from vegetable seeds can only be extracted by highly complicated and advanced methods. Our bodies are just not use to the large amounts of these unnatural oils now in our diets. They are so unstable they end up full of damaged trans-fats just from the extraction process. Polyunsaturated fats are not meant to be eaten in such large amount. They are only found in very small amounts in our...

Coconut

Coconut can be one of your secret weapons as a Spartan. Everyone has the wrong idea about coconut. Tell a normal person you eat coconut and they'll look at you in horror, Isn't coconut all FAT I I I. Here's the real story. Coconut is 60 fat, of which 80-90 is saturated. It's saturated because coconut comes from tropical regions. Plants in tropical regions need saturated fats because of the heat. This property also make coconut oil extremely stable as I have mentioned. Stable fats are good....

Basics are best always seek simplicity

The Spartans shunned the complex, the extravagant the unnecessary. They made simplicity an art form. In their food, their training, their Laws and their homes. Our world seems bogged down my a mess of complication. The more you work towards making the complex simple, the better off you'll be. By becoming a master of the basics or the simple things in any field you'll be ahead of 90 of people. Let me give you some examples Diet Big Business through constant advertising throws a stream of...

Spartan Diet Guidelines

The three worst foods you can eat are 1) refined sugar 2) white flour 3) Hydrogenated partially hydrogenated oils & refined vegetable oils. Do not eat artificially produced low-fat foods. Do not eat powdered milk or eggs or protein powder. Do not eat highly processed fake foods such as cookies, cakes, breads, pastries, pizza, soft drinks, etc. etc. etc. Eat fresh fruit. Make it organic whenever possible. Wash commercial fruit well before eating. Eat seafood. Any and all kinds of fish,...

Are there any problems with eating a majority fruit diet

Sometimes eating a lot of fruit can cause people some problems. What can happen in a few cases is your body can go through a 'Healing Crisis' , where it starts dumping accumulated wastes etc. into your bloodstream to be eliminated. You can feel real lousy for a few days, get headaches, develop the symptoms of a mild cold etc. as your body starts cleaning itself bigtime. This is good, let it happen. The first time I did a 2 week only fruit diet I got as sick-as-a-dog, it wasn't fun, but a few...

Spartan Diet Principle on Fats

I want to start this section with the use of some common sense and logic. We are told everyday that animal fats, saturated fats and cholesterol is all very BAD. That they will in fact, kill us. OK, very interesting, lets take a closer look. Every tribal group that Dr. Price studied used some kind of animal food as a very important part of their diet. In fact, the healthiest and most physically well developed of all used the most quality animal foods. It was a rarity for him to find ANY dental...

The Modern Spartan Warrior is Born

We have the luxury of being able to look back on mans past and learn what is good and what is bad, what works and what doesn't, then apply it to our diet and lifestyle so we can reach our own ultimate potential. The principles that follow are based on exactly that. I think it is obvious that man can live on a wide variety of foods and still survive quite well. After all, man lives on every part of our planet and every country's diet is different. However we are after a diet that lets our bodies...

Barbell Shrugs

Barbells are better than dumbbells when doing shrugs because you can use heavier weights. Most people who train with shrugs use too light a poundage. Stand in a power-rack so you can lift the bar from waist height. Use a reverse grip, one hand facing forward the other facing back, and swap the grip between sets. Do the reps explosively and lift your shoulders straight up, don't do rotations. Shrugs are a good basic movement and will beef up your trap muscles which add to your neck strength and...

Spartan Diet Principle on Supplements

An analysis of the typical hunter fisherman gatherer diet by Dr. Price reveals that they consumed up to 4 times the amount of water-soluble and up to 10 times the amount of fat-soluble vitamins than are provided by today's typical diet. Not only are our modern-day diets lacking in essential vitamins, minerals, fiber, enzymes etc. but we eat a ton of processed foods that leach out nutrients from our bodies. It is no wonder we are poor specimens compared to tribal peoples. Our soils are over...

Raw Honey

Regular honey bought in supermarkets has been heated and processed. It's Dead Buy raw honey from the health-food shop or a bee-keeper. It may look rougher and thicker but it's straight from the bee as nature intended. It also contains nutrients and enzymes that make it a real food. Honey is a real blessing for you sugar addicts (me). It lets you add something sweet to your diet to replace the refined sugar products you shouldn't eat. I add it to brown rice for a delicious lunch, or more...

The Long

This is a new feature to my training I've started and I love it. It is simply an extra long run once per week or every second week if running isn't a major part of your training. I started this after reading about the training routines of many elite runners. They said the extra long run should be a key element of any good running training. If my normal basic training runs are 45mins-1hr, then the long run will be a good 90 minutes. So, unless you are training for running events specifically...

Spartan Diet Principle

Here's the Principle you have been waiting for What it means is you should stick to the Spartan Diet Principles 90 of the time. There are a couple of reasons for this 1) If you stick to the Spartan Principles 90 of the time you will become so healthy that the occasional lapse will not hurt your progress. Your body will be able to deal with the wrong foods easily because most of the time it is getting the right foods. Just makes sense. 2) We are all human and in the Western World we are...

A note on Certified Raw Goats Milk

Not every health-food shop stocks it, so tell yours you'll go somewhere else if they can't help you. I have to pre-order a quantity because it's in high demand. It is expensive but worth it, normal milk is cheaper but then so is toxic waste, but you won't catch me drinking that. The more people who want this stuff the more it will be supplied. When I was visiting California I could buy raw cows milk from certain health food stores. Unfortunately only a few states even in the USA allow the sale...

The Modern Spartan Warrior is an athlete

Some Food for Thought Before We Start 1) We are after a physical body that functions perfectly and effortlessly as nature intended. We should have a high degree of physical strength, energy and endurance. With little or no signs of colds, sickness, aches & pains or disease being present. We want strong bones & teeth, clear eyesight & hearing and to never to see the inside of a doctors or dentists office. Aim to have a strong body carved in Granite yet balanced with the suppleness of...

Spartan Diet Principle on Soy Food

It is a rip-off and dangerous. Don't believe the hype, soy is about BIG, BIG profits, not about your health. In traditional Asian cultures they do NOT use the kind of soy foods that are being promoted now. They only used fermented soy and in small amounts. Guys, soy is a bean. Nothing more. To make soy food and soy milk it is highly processed. So it's a 100 man-made food and as usual such foods are junk. The finished processed soy products have a lot wrong with...

Spartan Strength Power Training

Strength & Power training play a major role in the Spartan Health Regime. By increasing your Real World Strength & Power you will also increase your muscle mass and hence give your body the shape you are after. Real World means functional strength & power. That is strength you can use in your sport or in everyday life. The Ancient Spartans were warriors and the strength they built had to be usable. So forget all the little-isolation-type-body-pumping exercises that the majority of...

Extra Virgin Olive Oil Sesame

So they are not damaged when they are produced and can be used in cooking. The absolute most stable fats are Ghee and Coconut Oil. I use both of these when cooking at home. Ghee can be bought in health food stores or even your local supermarket. It's just 100 butterfat (normal butter still has milk proteins present) . Coconut Oil has to be bought from a health food store, but make sure you get the oil used for eating not the cosmetic quality one. Both these...

Wrestlers Bridge

Wrestlers Bridge

This is a very old exercise and a very good one. A favorite of the old time strong men. Very tough, very simple, very Spartan. There is a lot of bad press about it but you shouldn't have any problem as long as you 1 Keep good form Copyright 19 97-2 0 05 Anthony Bova 2 Do not work this until you have built up a solid foundation on the above exercises. You may decide you don't need any advanced neck work wrestlers bridge is advanced , which is fine. In that case stick to the above about twice a...

No Frog Crunch

Frog Crunch

This is a slight variation on the normal crunch that will make it more effective. Exercise No.3 amp 4 will work the upper abs more strongly. While still lying on the floor, bring your legs into the traditional crunch position. Now for the twist. Put your feet together and let your knees fall to the sides as in the photo. Try and keep your heels close to your butt. With hands behind your head, exhale and curl your shoulders towards your knees. The actual movement will not be much but you will...

So the more muscles an exercise works at the same time the better

Dips and chin-ups work nearly every muscle in your upper body. Doing these two properly will give you more of a workout than a 100 sets of lateral raises or dumbbell flies ever will. These two exercises are so effective because you are moving your own body through space. This requires the use of more muscles and stabilizers and nerve involvement. They are totally natural movements and the strength that is built is functional, that is easily utilized by your body for other movements, such as...

Enzymes are a Key to Super Health

Raw food is still full of enzymes which are metabolic catalysts. They are responsible for all metabolic actions in the body, from digesting food to building new muscle tissue. Nothing can happen without them. Now this is very important so listen up The more enzymes you take in via food e.g. raw fruit, vegetables, raw milk etc. the less your body is drained of its own supply, so it can concentrate on repairing itself and working at it's ultimate potential. Because cooked food is less nutritious...

Wrestlers Bridge Plate Work

Both of these are done as described above. You will be doing supersets, which means after finishing a set of the Wrestlers Bridge exercise you immediately start doing the Plate Work with no rest in between them. You will first do 10 reps with the Wrestlers Bridge then immediately go to a bench and do 10 reps with Plate Work to the front of your neck only facing up with the plate on your forehead . Do 3 super-sets of 10 reps each altogether and rest 1-2 minutes between each super-set. Work hard.

Spartan Grip Forearm Training

The most useful strength training you can do is working on increasing your gripping and hand strength. This is one of the most important parts of Spartan Supplemental Training, we will be doing lots of hard training to develop our forearms, wrists, hands and fingers to their maximum strength and power potential. Think about it. Imagine having a vice-like-grip. To be able to cause extreme pain just by squeezing a little during a handshake. Your hands and fingers can literally become lethal...

Spartan Health PL

PO Box 2985 Taren Point NSW 2229 Australia First Edition 1997 Second Edition 1998 Third Edition 2002 Third Edition Digital 2005 The ideas, opinions and views contained in this manual are the totally biased work of Anthony Bova and are intended for enjoyment and educational purposes only. Neither the author nor publisher assumes any responsibility for the use or misuse of information contained in this Manual. The author does not claim to be a doctor and if you have any health problems it is...

Leave your Ego outside

If I ever open a gym that's exactly what I would put on my door. Controlling your ego means you must accept the reality of your current physical abilities. It means you must control your pride and stubbornness so you can learn and progress. Some examples are needed. I constantly see people in the gym uses way too much weight. They load the bar up and then use the most sloppy and dangerous techniques to lift it, all for the sake of their egos. I see people load up the bench press...

The Grinder

This is a good solid training program that incorporates the general training principle of the Spartan Health Regime. I call it the Grinder because it's the kind of program that you can keep working away at week after week. It won't burn you out quickly. It will provide great steady progress in conditioning and strength over time. It's tough but not over the top. This isn't set in stone. It's a framework that you can adapt to suit your own needs. Add one of the strength routines. Pick your...

Spartan Diet Principle on Seafood

Tribal people who lived close to the ocean and used it to provide a lot of their food, such as the Maori, had exceptional health, strength and physiques. In fact Dr. Price found that those who ate a lot of seafood had the best health and thicker bones and better skeletal structure than tribes who didn t use seafood. Tribal people who lived far from the sea would make special efforts, whenever possible, to trade for dried seafood and sea salt. The Roman legions when they marched out to conquer...