Daily Doctore

Oh man.

It’s about that time of year.

Trendy marathons, triathlons, ultra-marathons become the talk of the water cooler.

The coach to 5k glory fever starts spreading like wildfire.

And hey – while it’s great more people want to be healthy and active…

It’s bad news if you’re trying to build any physique reflecting masculinity.

Tis especially bad if you VALUE your time and want to improve your strength & physique in the fastest way possible.

Running long distances (outdoors or in) is bad idea disguised as a healthy activity courtesy of mass media, fitness mags & general lack of know-how.

Let’s nip this in the but.

Consider –

1. Running long distances fires up catabolic (i.e. – MUSCLE EATING) activity in your body. Less muscle = broken metabolism = stubborn belly fat stays.

2. Our bodies are smart & do what they must to survive. Constant running shifts your body to save as much energy as possible… so they stop releasing fat and decide to keep it around.

3. According to a Mayo Clinic study it may actually be damaging to your heart. Go figure. Your heart is a muscle just like any other and susceptible to overtraining and stress(you just don’t feel it till it’s too late..tick tock..).

Let’s not forget all the repetitive high impact on your joints.  Hello chronic pain!

But moral of the story is real simple.

More running = less muscle.

Less muscle = more fat.

More fat = soft and weak.

You get the picture.

So how do we build more muscle?

Well I’m glad you asked and are ready to repent from your sinful running ways.

Here’s the simple formula:

More strength = more muscle

More muscle = less fat & more health

Less fat = ripped body that makes you look much bigger.

See how this goes in reverse of everything thrown at you?

Now if you’re trying to build a Spartan body don’t just go slapping on heavy weight thinking that’s “strength training”, cuz it ain’t.

Quick way to get hurt.

Instead you want to follow dynamic strength training as taught in A Spartan Rises.

You’ll get stronger each week in a SAFE manner using the Spartan Strength Ladder approach.

Guarantees you’ll be packing on REAL fat-burning muscle mass and seeing your motivation climb each training session.

It’s not for everyone.

But for those who rise up are never sorry they made the effort.

Go here next:

http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

Well… it’s about that time.

Say sayonara to 2013 and bring on 2014 baby.

Unfortunately many guys do it all wrong.

Cuz they go out and set themselves New Year Resolutions.

Which is an outdated, archaic tradition.

They spawned from the ancient Babylonians making promises to their gods at the start of each year that they would return borrowed items and pay back debts.

And, according to a study from the University of Bristol 88% of people who set them… fail.

Oops.

(Despite the fact that 52% were SUPER confident they would succeed… so much for positive thinking).

Now, your Doctore isn’t trying to go all debbie downer on ya.

I just hate good effort and intentions going to waste from ineffectiveness.

It’s truly my #1 pet peeve.

Waste, inefficiency, ineffectiveness.

Ah! I’m gettin all riled up just typin that.

So why are NYE resolutions such the devil?

It has nothing to do with black magic.

But everything to do with human psychology.

Instead of trying to make some giant over-the top change in January… you make incremental changes throughout the year.

And when it comes to building a Spartan body it’s even more critical the right steps are followed in the RIGHT order.

Otherwise you’ll loose motivation and drown in the masses of new trainees that flood the gym Jan 1 to Jan 15th.

When instead, with properly guided focus and effort (as taught in A Spartan Rises) your body will change faster than you thought possible.

Faster than those around you thought possible.

Just like Rik F. reported in:

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“I’ve been going to the gym for nearly a year now but I’ve had more compliments in the last month or so than the previous 11 combined! It’s not a coincidence!!!”

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That’s what happens when you cut out the waste & ineffectiveness embedded in 97% of your standard workout programs (paid or free).

Cut the fat here:

http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

This one comes up a lot.

Someone starts with question about a ‘bodybuilding’ method they saw on ze internet.

I’ll stop ’em right there.

Cuz I don’t teach bodybuilding.

To me it’s silly and a waste of my TIME.

Waste of yours as well.

You don’t need to follow ‘bodybuilding’ to build an impressive, greek-god body.

Just look at some of the fun stuff it involves:

Loads of high-volume training (great for frying your joints)

Diving into the abyss of steroids, pro-hormones or whatever they’re calling’em these days

2-5 hours a day in the gym, including MORNING and AFTERNOON sessions

Workin out 6-7 days a week

Plus, what’s the GOAL, the reason behind all that work?

Ultimately it’s to pose on a stage with a buncha other giant buff dudes in speedos and have random people affirm that your physique is a little better than the guy next to you.

Congrats, here’s your trophy and cash prize.

Um okk..

Hey, I mean nothing wrong if it’s your thing, for a lotta guys that’s what they need to push themselves.

Just want you to understand it’s NOT my thing and therefore my training, coaching and advice may not be helpful to you.

Because I teach BUSY men how to build a ripped Spartan body.

Which means we DON’T have hours to throw away in the gym (out living life, family, work, etc) and we don’t waste time on pissing matches like angle of incline needed for upper chest development.

Instead, we focus on that core 20% of training, mindset and food intake that gives you 80%+ of results.

All natural leverage.

Which is why A Spartan Rises is like The Matrix for many.

They finally “see the code” and realize this training stuff isn’t nearly as complex if you follow the step-by-step direction you’re given.

Just like Tom shared:

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I have just finished my final gym session of the Spartan Rises Program and I am ecstatic to have smashed what I thought was possible for my initial light frame body. It was a tough decision for me to make to start this program as it was so easy to get caught in the basic gym plan of training with the goal of “Getting Big” not thinking about what really mattered.

I finish this program with a new outlook on weightlifting and life. Where to next for me? I have set my goals and I will remain an eternal spartan on my journey towards those goals. I would like to say a massive thank you to Ryan Masters for making a program like this I hope to continue learning from you as time travels.

It’s weird how far I have come in only nine weeks. But what a joy it is to be standing at the finish line.

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Actually, this is one reason I created A Spartan Rises.

It has a built-in “mindset re-programming” when you follow the plan.

Believe it or not, you can actually train much less and build more muscle at the same time.

I KNOW that sounds impossible.

But it’s not.

And you can experience it for yourself (at my risk) at:

http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

As a certified strength & conditioning specialist, I get asked one question quite a bit:

“What’s the main difference between guys who look OK and guys who look great?”

Usually the people who ask me this are expecting some insider workout secret.
Some tip for working out longer, harder or more effectively.

And a lot of times I think they’re expecting me to turn them on to some secret muscle-building

supplement or “energy” drink … or steroids.

Lame.

(I mean, sure, cheating with PEDs is a way to cut corners. But as you know, I don’t believe in any of that stuff. The downside is just too dangerous and its for the mentally weak).

So when I give them my answer, they’re usually disappointed.

The main thing that separates the guys who look good and the guys who look

great, is their food intake strategy.

Food.  Nutrition.  Diet.

Whatever you want to call it, it’s as simple as that.

You see, I’ve known lots of guys who just KILLED it in the gym.  Not only could they slam the iron all day long, but they did things right.

Perfect technique.

Perfect workout plans.

Guys who knew everything there is to know about getting BIG.

But, I noticed something: The only guys who got RIPPED….were guys who had

both sides of the fitness equation down…the working out and the eating.

How Do I Know for Sure that THIS is the ONE BIG THING that Separates the Men from the Boys?

Because I experienced it personally.

I didn’t finally go from looking pretty good…to (well, I don’t want to brag, but I think my videos speak for themselves, right?) until  I got 100% control over my food intake.
Go from Looking Good to Looking Great THIS Month!
Are You A Slave?
If you want to look like me, I urge you to get the “food thing” down COLD.

Get it under control. Master it.  Finally make food serve you…rather than being a slave

to food.

Because, here’s the thing…it doesn’t get any easier.

As you age, your metabolism is going to slow down. It’s just a fact of life.

If you don’t get the “food thing” locked down and under 100% control, it’s going

to really start screwing with your results.

The time is now baby.

You only have so much time to get the body you’ve always wanted.

And you’ll NEVER get it without locking down the food side of the equation.

I don’t like thinking about food…so my program makes it simple

I don’t like reading food labels all day long…with my program you don’t have to

I don’t like grocery shopping…my program makes you an efficient shopper

I don’t like planning meals…my program plans them for you!

If you’re like me, my plan is YOUR way to finally get your food intake LOCKED DOWN.
Don’t Be a Slave to Food.  Master it This Week!

And when you do, there will be no stopping you.

Go here next:

http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

Yikes.

Was digging around my computer the other day and found a file that should’ve been deleted a long time ago.

It was like looking at a ghost (a fat one).

’Twas a photo from a friends wedding I went to several years back.

Pretty rough.

Had the double chin going and everything.

I’m sure no believed me when I told them I was working out, just bulking to add muscle… duhh!

All I ended up with was a bulk of fat.

(You can see the pic here #2, partially down the page)

Eventually I stopped lying to myself and admitted this wasn’t working.

So, I forged a new path and that led me to the physique you see on YouTube.

It’s all laid out in A Spartan Rises if you want to follow the same journey.

But even if you don’t remember this – if you want:

• A better physique
• Higher income
• Less stress
• Happier home life
• More meaningful relationships

There is only ONE thing that needs to change to make all those come true & more.

YOU my man.

For things to change for you – YOU have to change.

Not the weather.

Not the political environment

Not your dumb boss.

Just you.

Soon as that happens your life is going on a whole new (and more exciting) trajectory.

Go get it.

http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

Watched an ol college favorite of mine the other day.

Blow.

Great movie (with rockin’ soundtrack) that tells the story of George Jung, dude who brought it loads of cocaine into America back in 70’s.

Now obviously you have go a lil beneath the surface to see the valuable lessons.

And his Dad tells him early on:

“Sometimes you’re flush and sometimes you’re bust, and when you’re up, it’s never as good as it seems, and when you’re down, you never think you’ll be up again, but life goes on.”

Sure does.

Same mindset applies to training – sometimes you feel like you’re up and everything is firing on all cylinders… then sometimes you feel like you can’t get the scale to budge one inch.

Get stuck wondering hey will this ever pan out for me?

Happens to E-V-E-R-Y-O-N-E.

Including yours truly.

The difference is do you stand still… or keep moving forward?

Gotta keep fightin.

Cuz the world ain’t gonna take a timeout to cuddle & soothe you.

So might as well take care of yourself.

You deserve it.

So does everyone in your life who depends on you.

It starts with the DESIRE (NOT “wish” or “hope”).

To keep the fire raging make sure you plug into Spartavation.

Daily motivational & inspirational podcast for your Spartan body transformation journey.

Go here next:

http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

Had my first acupuncture experience the other day.

Piercing stuff! Haha *drumroll*

The doc looked at me quizzically and asked how often I worked out.

When I answered he shook his head in disbelief.

He repeated the question and I answered again.

“3-4 days a week, don’t have much more time than that to invest in it!”

You better believe those training sessions are jam-packed only with what works for someone on a limited time schedule.

Which is why when you’re surfin the web hunting for training advice you really outta do yourself this favor.

Look into the lifestyle / background of the guy you’re learning from.

Is his SOLE job fitness training?

If yes… you better believe he’s got a different world view than you.

Cuz see he gets paid to work out all day every day.

So he dishes out advice from that viewpoint.

Which doesn’t make it BAD, just means if you’re BUSY (ya know cuz you’re doing things in the world) it’s probably not practical for you.

So for me this ain’t my full-time gig.

I’ve got another biz (used to have 2 others).

Sold one.

Last year was best year of my life.

Traveled to Canada, New Zealand, Fiji, Australia and Carribean.

Wrestled gators

Dove out of a plane

Jumped off a bridge

Took up dance (now competing)

Moved to Denver

Active social life – met lotsa cool (and a few crazy) girls

The list goes on.

Probably not possible if my life was run by working out.

No thanks.

My philosophy is Spartan strength should empower you to live the life you’ve always wanted.

Not drown you in a whirlpool of endless workout tips and hours in gym.

What about YOU?

Aww geez Doctore you mean I’ve got to make my own decision?

Yup.

Do you want workout advice from a guy who lives & breathes working out 24-7 so doesn’t quite get what it’s like to have other responsibilities?

Or do you want focused training from someone who does not have a career or dedicated to working out because he believes being in Spartan shape should enhance your life not RUN it?

It’s not a right or wrong answer.

It’s a FOR YOU or NOT FOR YOU answer.

Depends on your priorities, commitments and what you’re willing to get out of this life.

The choice is yours.

If you’re onboard for #2 go here next:

http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

Love is in the air.

And yes I’m sure you’ve gotten your significant other taken care of.

Riiiiight?

Flowers. check.

Chocolates. check.

Card… oh snap!

Let’s focus in on what really matters here.

Those chocolates! Mmm.

See the guys who get it all wrong are the ones who start training and proclaim across the land NO MORE JUNK FOOD FOR ME FROM THIS DAY FORTH.

Besides setting themselves up for total frustration & failure they’re missing out on this bigger picture we call LIFE.

Sometimes you just need to take a bite, chew slowly, and savor it.

The good and the bad.

Cuz without the bitter the sweet ain’t that sweet.

I do all the time.

Love me some chocolate and yes, peeps.

100% pure sugar but yum!

But there’s a right way and wrong way to eat ’em so you minimize the ‘negative’ impacts.

And I’m gonna share it what ya now.

As my special lil tip ‘treat’ you can use this Valentines Day to aid you on your quest to Spartandome.

If you’re gonna eat something “bad”, do it EARLIER in the day.

So your body has time to neutralize it and is still active.

Reduces the impact.

Versus if you’re eating late night dessert and then hit the sack, dropping your metabolism levels and making your insulin go all wooey.

Doesn’t sound complicated eh?

That’s the point.

Doesn’t have to be.

And this is only one of several strategies you can use daily to help lower body fat and build lean muscle.

What you’re putting in your body has the BIGGEST impact on it’s shape.

That’s right, training isn’t nearly as important as food intake.

That’s why in A Spartan Rises you get full access to the Food Intake Training course.

It’s an easy to understand step-by-step approach to conquering the nutrition battle once and for all.

It’s almost laughably simple.

(And no, you don’t have to go without food waste hundreds of dollars on expensive meals! )

It’s also proven to work.

Get it here:

http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

This is something you’ll find interesting.

Was reading an interview with “The Rock” where he talked about his training regimen for the upcoming Hercules movie.

At 41 he got himself up to impressive 260 pounds on a 6’ 5” frame.

That’s a big dude.

And he know’s a thing or two about putting on muscle mass – correctly.

He said, “There’s a right way and a wrong way to bulk up for a film. The wrong way is to eat as much garbage as you can for weeks on end, which actors have the tendency of doing. It’s unhealthy and puts an incredible amount of stress on your body, joints, tendons and digestive system. The right way is to bulk up with good complex carbs and protein/fat sources.”

Thanks to ze internet and “bro” science many guys mistakenly believe to gain muscle mass they need to eat everything in sight.

Or dirty bulk… cheeseburgers galore.

I’ll admit… I thought this at one point too.

Even followed it for a while.

I remember ordering triple cheeseburgers every day at Wendys.

I got bigger alright, right around the waist.

That was about it.

But once I started COMBINING the right foods with the right training muscle came out of nowhere – fast.

Just like Craig found out when he completed A Spartan Rises:

The Spartan workout from Ryan at workout corner has given me the best results I have had yet.

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“From the age of 18 I have been tall and skinny.

From this age I have tried to gain muscle and have always failed.

I was going to the gym and lifting the wrong weight with the wrong diet.

I never seen any results and just put it down to metabolism.

7 years later, I then started the spartan training and after 7 weeks I am bigger than I have ever been.

I have gained 14lbs and enjoy going to the gym.

Thanks for a workout that doesnt get boring and is simple to follow. Diet is the hardest aspect for

me but I am finding it easier with the food intake guide you created.”

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If you’re ready to start adding muscle to your frame, go here next:

http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist

Ah the joy of family growth…

My beautiful wife is on the verge of giving birth to our 4^th child.

So needless to say I’m feeling a little pressed for time.

Ever felt like you had more to accomplish in the day than allowed?

It’s the number one reason guys don’t get what they want done… not having enough time.

Especially when it comes to transforming our bodies.

i.e. – Adding lean muscle and reducing unsightly bodyfat.

Even with good motivation… who has time to spend hours and hours in the gym these days?

Not me, probably not you.

Thankfully my good friend Ryan Masters has just gotten his time-sensitive training program A Spartan Rises sponsored.

Which means you can go through it 100% FREE, courtesy of Vitagoods.

I’ve known Ryan for over 3 years now and he is a busy busy guy.

That’s why A Spartan Rises only requires 3-5 hours A WEEK total to train.

Not much at all.

Plus it dives into the MINDSET change necessary to forge new habits & unlock levels of discipline you never knew you had.

No other program offers this depth of coaching.

In fact, many of the workouts you find online that you have to pay for don’t even compare to this one.

So if you’ve been wanting to put your life on a new trajectory, build muscle, get stronger, hop on over to A Spartan Rises and start your transformation journey.

http://www.aspartanrises.com

Never Retreat & Never Surrender,
Ryan Masters
The Spartan Doctore
Certified Strength & Conditioning Specialist