When King Leonidas and his Spartan warriors are shown in the motion picture “300,” they appear to be in phenomenal shape and there may be a good reason for that. Mark Twight, the creator of the “300 Workout,” is considered a genius in the gym. Twight believes in the “no guts, no glory” approach to physical training. The workout is definitely fraught with pain and massive amounts of strain and push, but will deliver some very impressive results in a short time.
The weight maintenance diet is specifically designed to provide just enough energy to recover from the brutal workout sessions. Those wanting to lose weight will definitely get their wish with this workout and diet plan. The actors in the movie are testament to the success of the 300 workout. So just how did they do it? Read on to find out.
Let’s Start With the “300 Workout” Special Diet
Anyone associated with weight training or body-building has known that high protein is definitely the right diet plan for this type of strenuous workout. A high protein diet that is also low in fat will also greatly assist in overall weight loss as well as helping to maintain a healthy weight level. A clean and lean protein diet that is not high in fat or carbs will provide your body what it needs for this workout. Your body will need about one gram of protein for every pound of body weight. High protein foods include fish, chicken, turkey, eggs, and lean beef. However, you’ll probably never be able to consume all your protein from just food.
You’ll need to use protein shakes, protein powders, and protein bars. A typical protein shake or protein bar will contain around 25 to 35 grams of protein and take just a few moments to consume. When you eat is also important for weight training and weight loss. The best times to eat is when you first get up in the morning, before bedtime, and right after any heavy workout. You’ll want to keep your body well-fueled and primed for making muscle so be sure to eat five or six smaller meals throughout the day rather than two or three large meals. Remember, more muscle means more calories burned, and ultimately more weight lost.
What’s Actually Involved in the “300 Workout?”
Using only 60 Kg barbells, a chinning bar, and a 24-inch jump box, the 300 workout basically consists of 25 pull-ups, 50 dead-lifts at 135 pounds, 50 push-ups, 50 box jumps with a 24-inch box, 50 “floor wipers” with 135 pound weights, 50 “clean-and-press” lifts at 36 pounds, and finally 25 additional pull-ups. That equals 300 reps for the entire workout. There are no rests between movements making the regimen extremely difficult. It can even be injurious if you’re not prepared for this severe level of extreme workout. As with any exercise regimen, be sure to consult a doctor before beginning.
“300 Workout” Definitely not for the Weak or Faint-Hearted
The 300 workout routine was based on each individual actor’s physical starting point. Twight admits that some of the days they worked out with these actors were designed to put the guys through punishing regimens in order to break them psychologically and physically. The 5-day per week training regimen lasted from 90 minutes to two hours daily, with the same amount of time in fight training. Stunt actors were required to go through four to six hours of additional fight training. They were fed just enough to aid them in recovering from the workouts, and no more.
A Word of Caution From the Experts
Most experts caution anyone against trying to do this regimen too quickly. Some experts say this workout is only for a few people who can actually withstand this type of brutally punishing regimen. Even if you decide to do the “300 Workout”, experts advise consulting with a doctor first and then starting slowly. This is definitely not a workout for those just beginning a workout routine. For most folks who want to start exercising to lose weight,
it’s best to hire a certified personal trainer to learn the proper techniques in weight training. Proper technique is essential in order to get the most from a workout and avoid injury. Look for a trainer who is certified by the National Strength and Training Association, the American College of Sports Medicine, or the American Council on Exercise.
This article is for informational purposes only. The information provided herein is of a general nature and should not be substituted as advice from a qualified medical professional.
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