The 300 Workout: Get The Body Of A Spartan

Anyone — nay, any man — who has ever watched the movie 300 will know what the 'Spartan look' is. And with the 300 sequel, 300: Rise Of An Empire, now out as well, we've been firmly reminded just how good that look is. Basically, the impossibly real, completely unattainable, purely shredded, lean and muscular body each and every actor in that movie has. Just how on earth could anyone look that good? Well, we're about to tell you.

In fact, we found someone who'd know a lot more about this than we do and asked him how a newbie might go about this spectacular body transformation. Alan Holl, Product Innovation Manager at Virgin Active, gave us the answers.

If someone wanted to achieve the ‘300’ look, how long should they expect it to

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 take and how often do they need to work out?

They would need to work out at least 4 times per week, watch what they eat, have a measured diet incorporating protein (especially post training), carbs and essential fats.  They should use big compound movements such as cleans and pull ups. If they train and eat right, they should get the result they are looking for in about 4-5 months.

How might the body change week by week, and what results should one expect to see at the end?The key is to monitor your progress through measurements (such as chest, hip, waist, arms and so on) and also using a body composition measurement such as Virgin Active InBody body composition tracker.  You will see your body transform over time due to body fat reduction and a lean muscle gain. Obviously results won’t be instant but will be sustained over time.

How can beginners adapt the workout to suit their fitness levels?The key is to know what you want to achieve first and also why you want the achieve it.  If the goal is not realistic you will end up giving up. My advice is to start small and hit smaller incremental goals.  For example, if loosing 2 stone and reducing body fat is the goal, then target it half a stone at a time.

Are there any safety tips that should be considered?Initially, don’t overdo the weights. You will get injured which will delay your progress.  It is essential to hydrate and eat well to support your goals and, remember, any movement is good movement.

So what should you do in the gym? Turn to page 2 for Alan's ultimate 300 workout...