Daily Doctore

It’s a funny thing.

The fastest path to success in ANY area of life (fitness, career, social) makes the least sense.

You’d think you need balance and versatile skill set.

Need to train calves more because they’re “lagging”.

Or crank out extra bicep curls for bigger arms.

Unfortunately it couldn’t be any further from the truth.

because where most people at are fortunately is mediocrity and what they’re trying to follow is this whole approach of I wanna be well rounded…

I want to do all these things… that’s great however, it’s mediocrity.

Average.

Some people are content with that.

Drifting along, letting life dictate what they can and cannot do.

But since you’re here with me I’m thinking you’re not one of ‘em.

See if you wanna build a rock-solid Spartan physique you gotta be unreasonable.

And you start by analyzing what the MEDIOCRE majority does… then go 110% in the other direction.

They’re talking about split-body part training

They’re doin mostly isolation exercises

They’re squabbling over 5 vs 8 vs 12 rep schemes because “one is good for strength vs hypertrophy” and all that nonsense

They’re big talkers… small walkers…

But those who complete A Spartan Rises training have a totally different, dare I say… “radical” approach.

You emerge with a new core that you developed, you can develop this mindset and you’re going to discover that the Spartan mindset is going to affect everything that you do.

It’s going to affect your career, it’s going to affect your love life, it’s going to affect your health, it’s going to affect your mindset how you see things, its’ going to affect every aspect of your life.

If the Spartan ever took a realistic approach of life, they sure would never have gone to fight the Persians.

They woulda said “Gee guys, the odds are sure are against us…  this is nuts what are we doing here? We’d better sit this one out.”

Wasn’t what they did.

What they did was they said “No this we’re moving FORWARD. We’ve got the strength. We’re going through with this.”

And that is why over 2,000 years later we still talk about them.

Because they were unreasonable and anti-average.

And though I don’t anticipate fighting Persians on a plain, you and I will encounter the slings and arrows which happen in modern life.

That seems to demoralize those people out there in society who do not understand that they’re responsible for their lives, and because of that, they can make it BETTER.

And when you’ re ready to take your body & mind to the next level,  A Spartan Rises members get a complete training program with 30+ Doctore coaching videos showing you EXACTLY what changes to make.

It’s guaranteed to get you more unreasonable. And it’ll get you more muscle too.

Here’s where to go:

http://www.aspartanrises.com

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

Yesterday a buddy of mine asked me to critique his new diet.

*sigh*

I hate diets.

They rarely, if ever, work.

Not because what they say to eat (or not eat) is wrong, but because EVERY diet I’ve seen is overly complex.

None of them take into account your busy lifestyle or ever-shifting priorities.

They don’t value your time and so they ask for too much of it.

Of course if they kept it SIMPLE you’d have no problem sticking to it and 10x ‘ng your training results.

Why Do I Focus So Much on Keeping it Simple?

Well, I know guys who love to obsess about food.

I mean down to the last breadcrumb.

Geeeez.

You probably know a few guys like this too.

They spend hours online researching nutrition and debating in the ‘forums’.

They outline their meals and their grocery shopping like a football coach designing a game plan.

They can tell you exactly what you can and can’t eat in Phase I of South Beach and how many carbs you can eat in the third week of Atkins.

They spend more time in the grocery store as they do in the gym.

These guys sure do obsess over food.

But when it comes to TAKING ACTION…

POOF.

They vanish… back to do more ‘research’ first.

If You’re Like Those Guys You Can Stop Reading Now

‘Cuz I’m not like that.

If you’re like those guys, we probably won’t see eye to eye about this whole food topic.

All that stuff just wears me out.
But if you’re like me…if you like to work out but get bored when

it comes to all the food stuff…then we probably will see eye to eye.
A Crucial (But Simple) Part of Your Food Intake Breakthrough

Here’s one example of how I keep it simple: Every night before I go to bed,

I fill up a gallon jug of water. And every day I drain that jug. I drink it all.

By the end of the day I know I’ve had my gallon of water.

It’s a very simple step.  But, before I started doing it, I never really knew

if I was drinking enough water.

Now I do.

Now I know that this one very crucial aspect of my food intake program is taken care of.

I don’t even have to think about it.

Auto-pilot simple.

For specialized help, check out A Spartan Rises.

It’s a perfect starting point for beginners in a multitude of ways — both the main content and the bonus Food Intake Breakthrough training that is included with it.

Both will help you get moving FAST. And, transforming your body (and mind) much quicker.

If you act fast enough, you’ll get to test it out yourself and see for just $7 for the first 14 days.

Join Here:

http://www.aspartanrises.com

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

Let’s get this party started!

Just finished an interview with my friend and millionaire coach, JV Crum III.

He turned around the family trucking business and sold it for over a million dollars.

(FYI trucking industry is one of the most competitive, ruthless, low-margin industries around).

The interview topic was MINDSET.

Kicked if off on the training side of things cuz without the right mindset you’re toast.

Dead in the water.

He asked me what is the #1 mindset problem I see with clients or guys looking for training advice.

That’s easyyyy.

I call it The Workout Syndrome.

This silly notion that in 60,90 (insert # here) days they’ll have a totally brand spankin-new body causing girls they pass by to faint instantly.

Those guys have the wrong mindset from the get-go.

And when they look in the mirror after a few weeks of this ‘workout’ and don’t like what they see – POOF.

They drop out.

Get frustrated and even more ashamed.

Understandably so.

Now I don’t blame’em because we’re inundated with it in fitness ads.

Lose 10 pounds in 10 days!

90 Day Transformation Challenge!

Drop 100 pounds with this pill!

And that stuff sinks in the back of yer mind, whether you want it to or not.

Now if they change their mindset… everything changes.

Instead of trying to swallow an elephant whole, you gotta eat it in lil bites.

One bite at a time.

JV pointed out this is true not only in building a ripped Spartan physique… but in ALL areas of life.

Biz, family, relationships.

When you’re building a business you don’t go from zero to 3 million in 90 days.

You go from 0 to $5000 in month one, then $5000 to $7000 in month two, etc.

Small, incremental progress.

And that my friend is where the magic exists.

Because those lil progression steps keep you MOTIVATED, excited and feeling like hey… this IS working and it’s worth it.

So ya stay the course like a real man would.

And boom… the floodgates are opened for you.

For specialized help on following the Spartan path, check out A Spartan Rises.

It’s the perfect (re)-starting point for those committed to putting their life on a new trajectory.

Each week you see and feel your strength growing with The Spartan Strength Ladder.

Building that lean body.

Bye-bye fat, blood pressure meds & poor health.

Hello Spartan.

Go here next:

http://www.aspartanrises.com

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

If I could wave a magic Spartan wand and eliminate 1 exercise most guys do that is a complete waste of time it’s running.

Or jogging.

Ya know, those nice long strolls on the treadmill (or outside).

Great for making you more hungry.

Also good for irritating your joints thanks to the punishing pounding classic cardio delivers.

Don’t forget this lil gem: halfway through the cardio session your body starts eating up your hard-earned muscle for fuel.  Yum.

Let’s not forget the absurd TIME cost – 3-5x a week spending 45 to 90 minutes sweating it out on a treadmill or elliptical?

No thanks.

But hey, I get some people want to train for marathons, cycling competitions, whatever.

You can spot’em a mile away cuz they look like string beans.

They can outrun you forever but one strong gust of wind and bye bye dorothy.

And that’s totally cool.

It’s what THEY want.

So your question of the day is what do YOU want?

Do you want to run in marathons?

-or-

Do you want to carry around a Spartan physique that turns heads everywhere you go?

Ain’t a “right or wrong” question.

It’s a focus question.

Cuz if you’re trying to build that ripped Spartan bod you better switch to the right training ASAP.

Otherwise you’re losing precious time (and lean muscle).

And you know what? One of the best (and quickest) ways to strip off stubborn body-fat is with Spartan Inferno training. (If done correctly, at least ).

More deets here:

http://www.aspartanrises.com

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

This one comes up a lot.

Usually a question about a ‘bodybuilding’ method.

That’s when I stop’em and let’em know.

I don’t teach bodybuilding.

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

2-3 hours a day in the gym, including MORNING and AFTERNOON sessions

Workin out 6-7 days a week

…Ain’t nobody got time for that!

More importantly, 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, nothing wrong with that, for a lotta guys thats enough to get them forward.

Cool.

But why bother for some little trophy and a few benjamins when you can train for so much more?

 

And the time investment is 10x less!

Because now you’re laser focused.

You’re using fitness to IMPROVE your life (not RUN it).

Big, big difference.

You build a lean Spartan physique.

Energy levels shoot through the roof so work is a breeze.

You take on riskier assignments.

Bigger paycheck starts showing up.

Now you’re on a role.

You begin to feel it.

What’s interesting is… so does everyone else around you.

Walk into a room & your Spartan aura fills it, turning heads your way.

Some wondering who is this guy?

Others curious about what you’ve been doing.

And of course a few haterz jealous of your DRIVE.

Cuz you put in the hard work.

They didn’t.

Discipline weighs ounces.

Regret weighs tons.

Either way, you gotta pay.

Go here for Spartan training:

http://www.aspartanrises.com

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

Bright, open-sky sunny days like this one make me miss my ‘old mustang.

She was a 1966 candy apple red beauty.

Perfect body that turned heads left and right.

That’s one of the toughest challenges about muscle cars – or older cars in general – finding one with body that isn’t covered in RUST.

That sucker is everywhere.

It really is true what they say:

Rust never sleeps.

Always moving backwards in a process of degradation and rotting away, draining all value.

If left untreated, whatever is rusting away will eventually just disintegrate.

Dang.

And while we don’t have to worry about lathering ourselves in zinc to prevent metal rust, our health is on the defensive against todays modern day rust accelerators:

• Slouching in front of a computer screen 6 to hours 8 day, 5x a week, like clockwork
• Faster paced lifestyle leaves little time for real food so instead your stuck with ’quick bite’ processed foods and snacks
• Advancements in technology (ie – automobiles, elevators) requiring less and less physical output from your body daily

Safe to say, your health does NOT improve on its own.

The rust is always on the attack, sapping your energy and vitality to the point where you’re surviving the day instead of POWERING through it.

Soon you end up becoming the weekend warrior who is prone to injury and avoiding anything physically challenging.

But it doesn’t have to be that way.

You have a choice.

You CAN fight back.

Become active, healthy and MORE energetic than you are today.

Take control and don’t let go.

Kick back rust into a tiny corner, lock it in there and throw away the key.

Let it go disintegrate some other poor souls life ‘cuz you ain’t gonna stand by and watch yourself wither away.

No sir.

The best part is, if you follow the Spartan path you don’t have to waste hours in the gym on confusing workouts to make this happen.

Just short, intense training sessions that turbocharge your overall health and energy levels.

Remember the rust is already working against you right this minute. So there’s no time for dilly-dally. Being your Spartan training here:

http://www.aspartanrises.com

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

Here’s some advice from a wise man:

“Little Strokes Fell Great Oaks”

~Ben Franklin

Came across it surfing the web the other day.

Instantly brought to mind all the poor souls out there searching for a workout with the New Year around the corner.

‘Cuz in their advertising & blog “tips” stuffed mind, that’s the one stroke of the axe they need for a new body.

Bummer.

You & I know nothin could be further from the truth.

Did you graduate school in one fell swoop?

Noooo.

You went through first grade (where tattletales reign the land), then second, then third…

What about your job?

Did you just ‘get a job’ like everyone says?

Of course not.

You searched for openings.

You sent in your resume.

You went to an interview.

Chop.

Chop.

Chop.

That’s some serious work son.

Look, it’s all too easy (and common) to shortchange yourself of everything you undertook in ANY achievement.

Big or small.

Psychologists often note we do it alllll the time.

You gotta own that.

Pat yourself on the back and recognize the effort put forth.

Cuz if you don’t then everything will be reduced to one-chop wonder fixes in your mind.

And you’ll drive yourself crazy wondering why you can’t make progress.

Because you forgot it takes little chops to knock down that giant oak.

That’s why A Spartan Rises is broken in 9 week ‘chops’ of training.

Each week you’re fed new Doctore training advice and e-mails to help you finally fell the oak of achieving a hardened Spartan physique.

That’s why more guys e-mail saying this is the first program they actually stuck with and saw great results.

Cuz they stopped searching for the miracle axe swing.

Start chopping here:

http://www.aspartanrises.com

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

Thinkin it’s time for some Q&A.

Quite a few piling up recently.

Ryan B. was wondering,

“I was chatting with a friend of mine about keeping workouts under an hour and something came to mind that I was hoping you could help with.

Does the 60 minutes of the workout include the warm-up? Sometimes my workout takes about 65 minutes which includes my warm-up so I’m just curious as to whether or not I should cut it down by 5 minutes to keep under the 60 minutes if the 60 limit includes the warm-up.”

Good question, simple answer:

You shouldn’t count your warm-up or wind down when factoring in overall lift time.

Next up…

“First of I really appreciate your service and find all the information you provide way more helpful than any other online fitness threads or websites.  I am just now getting back into lifting after about a month in a half break from the gym that started because of finals (FSU) and carried through a few vacations, etc.  However, it feels better than ever to get back into it and my fitness enthusiasm is at an all time high!

I wanted to know your opinions on working out your trap muscles, and if it was better to work them out on a back day or shoulder day. “

Hmm.  Well,  I don’t have a shoulder or a back day.

That’s old school training that leaves you spinning your hamster wheels (and wastes time).

But to answer your question, I’d add it in on back day since they’ll be nice and warmed up after your done working out your back.

Finally,

“I need your help on something I workout every day of the week. At home and at the gym so much. That if I miss a day I don’t feel rite.  The problem is staying motivated

Are there any tips or advice you can give me that would be awesome.

Because somedays I don’t feel like working out and I end up doing a 15 min workout or I just stop in the middle of a workout. But if you can help me thank you”

Of course your ol’ Spartan Doctore can help.

I know what you mean not feeling “right” when missing training.

When you start your workout journey you’re trying to get yourself to workout.  Once you win that battle you start to feel bad if you don’t workout.

Problem is this causes lots of guys (including yourself here) to go the OPPOSITE end and DO TOO MUCH.

Yup.

You CAN train too much. DO too much.

See it all the time.

I’m not even talking about overtraining.

I’m talking about slapping your muscles with too much stress that they never recover.

So you’re pumping iron over and over.

But looking the same.

It’s like trying to get a sun tan… what happens if you start off sitting in the sun for 2 hours.

You become a lobster.

Ouch!

Now if you properly layer the stress, and train your muscles the way they’re NATURALLY designed to be trained.

Boom.

Strength shoots up, lean mass piles on, fat slides off and BEST OF ALL

your time investment goes DOWN.

That my friend, is how you train but still have a life.

For the “how tos” of forging new strength check out A Spartan Rises — where I show you how the simple way to train your muscles… and in a way that’s FUN. Ain’t nothing better. Unless you

(GASP!’) hate being a man of vigor & physical force. More info at:

http://www.aspartanrises.com

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

By popular demand…

Here’s my top 7 favorite Spartan training & motivation resources.

No long, blathering build up.

No messing around.

Here it is…

1. Zack Snyder’s “300” Movie – perfect for a nice shot of motivation if you’ve been feeling slack lately
2. Mark Ripptoe’s “Starting Strength” DVD and Book

3. Spartacus: Gods of the Arena and Blood & Sand (plus other seasons). May be a little too raunchy and excessively violent depending on your tolerance. Think 300 meets Gladiator

4. God of War game series for Playstation / PSP. Don’t have much time for gaming these days but if I do, this is what I fire up.

5. Prepare for Glory Spartan 300 Poster either for room / office or computer desktop wallpaper.

6. Gladiator, Troy and Thor – all great movies that embody the Spartan Essence

7. Gladiator and Dark Knight Soundtracks – perfect to pump you up inside or out of the gym

So there you have it.

Anytime you feel your Spartan mojo getting low go through and pick up one of those items.

Some are more expensive than others, but in the end they have all EASILY paid for themselves in terms of the value delivered (keeping you motivated, proper form, faster training benefits, etc).

So I guess in that sense, they were technically “free.”

P.S. What kind of sorry excuse for a Spartan Doctore would I be if I didn’t include A Spartan Rises?

If you’re one of the few sitting on the outside looking in, no more.

It’s time to focus your training and leverage the simplicity and strength of the ancient Spartans for real, lasting change.

Check it out at:

http://www.aspartanrises.com

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

This email MIGHT make a few people angry.

I’m sure a few will shake their fists at me while reading it.

Or maybe even flood me with emails bout how “wrong” I am.

Why?

Because I’m going to dispel 3 common myths about building a lean muscular physique. Myths that are spreading like wildfire (especially

across YouTube). And in your Doctore’s opinion, are grinding results to a halt.

Hold on to your hats.

MYTH #1: Isolation Exercises Give You Bigger Muscles

I think this one stems from all the bodybuilders – many who are taking some form of steroids / hormones / whatever you wanna call it these days.

Now I’ve got nothing against that I recognize that is a competitive industry or whatever.

But they’re not something I use or condone.

And MORE importantly… someone who is using anabolics will see some results from isolation exercise.

So somewhere along the way, people who AREN’T using steroids thought it must be a good idea since the big ol’ body builders are doin it.

Afraid not.

In fact, nothing could waste your time more.

MYTH #2: You Have to Bulk to Gain Muscle

This is another gift from our bodybuilding friends.

That to gain muscle you need to stuff your face silly with double cheeseburgers, Skittles and deep dish pizza.

Provide your body with an overwhelming amount of calories so it’s forced to grow.

Ha.. grow it will… all around your waist!

The next step is you then ‘cut’ all the fat and when the tide rolls out you’re supposedly left with more muscle.

Not a very healthy approach. Nor a long term solution.

MYTH #3: You Need To Workout Long Hours to Get Jacked & Ripped

I wonder if this one is the fault of us fellas.

You know, we MAY have a tendency to exaggerate claims…

Horsepower of the sports car..

Hours we spent working..

Number of beers we’ve had for the night..

and naturally, the number of hours spent in the gym when asked.

Now it’s true, some guys do spend HOURS and HOURS in the gym.

Even worse, some spend hours & hours and have little to show for it.

Yikes!

But I teach the opposite of that. I teach short, effective training. For example: In your very first week of coaching I show you a guaranteed way of training where KNOW you’re building muscle and not just spinning your wheels. It’s very powerful for muscle building fat loss. And it works great. To see for yourself risk-free, go to:

http://www.aspartanrises.com

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