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King Leonidas and his 300 blood-thirsty spartan warriors fighting an army of millions with nothing but their trusty swords, heavy shields and well-positioned loin-cloths.

To pull something off like that you better be in some pretty damn good shape. The Gerard Butler workout sits up there among our celebrity workouts. A spartan is after all the epitome of strength, speed, power and endurance. If you are new to working out then you maybe in the wrong page my friend, we will be publishing "Olivia Newton John - Let's Get Physical" for you soon. This page here is for Spartans.

In true fact it takes more then just a workout here, you need to be feeding your body the right kind of fuel and equipping it with the right materials to be a true Spartan. 

Dilios: "The old ones say we Spartans are descended from Hercules himself."

My ancestry links back to professional loomers. Perhaps not something I will say in a fight, but my great-great....grand dad could loom the sh*t out of a bindle. 

Diet

• Eat every two to three hours. You want to pick that metabolism up and you need to be feeding your muscles continuously so they don't feed on themselves. 
• You want lean muscle, head to your supermarket and get some muscle food. Look for lean turkey/chicken breast, fish and eggs for protein.
• Get high-fibre foods like wholegrain braid, multi-grain pasta, oat and brown rice.
• Potatoes/sweet potato should take care of you complex carbohydrates.
• Don't neglect the healthy fats. Look for canola/olive oil, avocado, almonds, flaxseed and peanut butter.
• Besides that go green with your veges and drink plenty of water. You'd want to flush your system which will ironically help reduce your water weight by cutting down retention. This will help with giving you definition in your body shape.

Workout Plan

Dilios: "We did what we were trained to do, what we were bred to do, what we were born to do! "

Gerard Butler although a big fella was still lean in 300 and not overly developed. This means that instead of doing low, heavy sets with long periods of rest, he was doing circuit training. Here is a summary on what his circuit typically involved. Do these exercises in succession resting for about a minute only after you have completed the whole set. Then repeat 3 to 5 times.

• Pull ups - Until Failure (To get an indication to where you are at Butler usually did 25) 
• Dumbell Deadlifts - Pick a weight that allows you to do 25 reps
• Push Ups - Until Failure (Butler did around 50)
• Jump Rope - Approximately 2 minutes (Try jumping jacks if you can't pull of the jump rope)
• Dumbell Clean and Press - Pick a weight that allows you to do 25 reps
• Burpees -Twenty five should do it.

This little routine would get you into Spartan shape. Keep at it religiously and your muscles will start shaping whilst burning off the fat. Gerard Butler transformed into Leonidas in just 4 months so it is not an impossible feat. After that all you have left to do is to grow a scraggly beard, and buy a loin-cloth, cape combo and you are set to fight your army of millions.

Dilios: "And a man who fancies himself a god feels a very human chill crawl up his spine."

Also see the workout routine video for 300 Spartan Warriors.

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