This is a quick start guide, but there are accompanying pdf s/guide that you may need to use. That information will be clearly stated.

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Deborah Carroll
5 years ago
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1 QUICK START GUIDE

2 MEDICAL DISCLAIMER This guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your diet. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this guide. The purpose of this guide is to help healthy people gain strength and lose weight by educating them in proper exercises, weight training and nutrition while using the Funk Roberts Spartan Training System. No health claims are made for this guide. The nutrition and exercise guide will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered dietician, or clinical nutritionist; the author is a fitness and nutrition consultant. If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical condition or metabolic disorder requiring special nutritional considerations, we suggest you consult a health care professional with a clinical nutrition background (MD, RD) for your special nutrition program. If you have been sedentary and are unaccustomed to vigorous exercise, you should NOT do this program and obtain your physician s clearance before beginning any exercise program. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described herein.

3 PREPARE TO FIGHT!! quickstart guide Welcome to the Funk Roberts Spartan Training System Blood, Sweat and Glory. Before you get started, there are a few things that we have to get out of the way to prepare you to become a Warrior and True Spartan. You have downloaded the Quick Start Zip Folder, which includes all the guides and information that you will need to prepare for your journey. (if you have not downloaded the Quick Start Folder please go back to your confirmation and click the download link) The purpose of the guide is to provide you with a tangible way of ensuring that you have everything in place and ready before you step into the Arena and begin your journey to Glory and your new body. Use the checklist included to mark off each item so you know that you have everything prepared. Before you start the program, complete and check off all the items in the list. This is a quick start guide, but there are accompanying pdf s/guide that you may need to use. That information will be clearly stated. LET S GET IT! 1 DO YOU HAVE OR HAVE YOU ORDERED YOUR SPARTAN WORKOUT EQUIPMENT? KETTLEBELLS, DUMBBELLS, SWISS/STABILITY BALL, SKIPPING ROPE (OPTIONAL), GYMBOSS TIMER/WORKOUT MUSE TRACKS a) Have you purchased any of the equipment that you need to complete this program? This should be the first thing you do, as it may take some time to receive everything. b) If you are lacking all or any of the equipment, please refer to the Spartan Equipment Guide (located in the Quick Start Folder), to find out where you can order the equipment and what weight is best to start with. 1

2 HAVE YOU ORDERED YOUR SPARTAN SUPPLEMENTS? SUPPLEMENT GUIDE a) Have you placed your order or purchased the supplements that you will need to be successful with The Spartan Training System?

4 2 HAVE YOU ORDERED YOUR SPARTAN SUPPLEMENTS? SUPPLEMENT GUIDE a) Have you placed your order or purchased the supplements that you will need to be successful with The Spartan Training System? b) Download the Spartan Supplement Guide (located in the Quick Start Folder) to find out what you need and where to order it c) Having proper supplementation in place beforehand this program is of vital importance to your success; the nutrition and supplementation is designed specifically to optimize your metabolic response to training. The Spartan Training System sessions are tough, taxing and proper supplementation will ensure that you will recover adequately and continue to burn fat, build muscle and get lean as you progress. 3 DID YOU DOWNLOAD THE SPARTAN TRAINING SYSTEM FITNESS GUIDE? a) Make sure you download and read your copy of the Spartan Training System Fitness Guide The Path to Glory! b) Please make sure that you read through the entire guide thoroughly as it has great information to help you prepare and get started for your 10 week path to GLORY and SUCCESS! PROGRAM GUIDE The Path to Glory 2

4 HAVE YOU DOWNLOADED THE SPARTAN FIT TO EAT NUTRITION PLAN? a) As with any Training System, your diet and nutritional programming is going to be vitally important to achieve success.

Nutrition Plan created by Certified Nutritionist Laura Discepola c) Look over grocery and food list, print and post on fridge d) Purge your cupboards GET RID OF THE JUNK e) Print off first week of

5 4 HAVE YOU DOWNLOADED THE SPARTAN FIT TO EAT NUTRITION PLAN? a) As with any Training System, your diet and nutritional programming is going to be vitally important to achieve success. They say Nutrition is over 75% of your fat loss, muscle building equation, and this is no exception b) Make sure you download and read the entire Spartan Fit to Eat Nutrition Guide and Done For You Nutrition Plan created by Certified Nutritionist Laura Discepola c) Look over grocery and food list, print and post on fridge d) Purge your cupboards GET RID OF THE JUNK e) Print off first week of nutrition and put on the fridge f) If you don t fuel your body properly you will NOT get the results you want (or, in many cases, any results at all) regardless of how you train. 5 HAVE YOU TAKEN YOUR MEASUREMENTS AND PRE TRAINING PICTURES YET? a) Before you start the Program and to become a true Spartan, you must take your measurements, pictures and test your fitness levels. All of these aspects will help you to track and follow your progress to ensure you stay on track to reaching your overall goal of becoming Spartan. b) Download the Spartan Measurement and Tracking Guide (located in the Quick Start Folder) Take your Measurements and Pictures c) Write down your starting stats, including weight, measurements, fat percentage and current clothing size d) Take your before pics and place them in a place you can see them 3

6 HAVE YOU PERFORMED THE SPARTAN FITNESS TEST? a) Before you enter the Spartan Arena to start your journey to fat loss and become the Ultimate Spartan you must determine your present level of fitness.

b) Download the Spartan Fitness Test Guide (located in the Quick Start Folder) FITNESS TEST GUIDE c) Print off and look over the Spartan Fitness Test exercises d) Perform the fitness test and print

6 6 HAVE YOU PERFORMED THE SPARTAN FITNESS TEST? a) Before you enter the Spartan Arena to start your journey to fat loss and become the Ultimate Spartan you must determine your present level of fitness. The Spartan Fitness Test is used to gauge your progress as you go through the 10 weeks of the Spartan Training System. b) Download the Spartan Fitness Test Guide (located in the Quick Start Folder) FITNESS TEST GUIDE c) Print off and look over the Spartan Fitness Test exercises d) Perform the fitness test and print off your numbers. e) Post your test results somewhere you can see them 7 HAVE YOU FINISHED ITEMS 1-6? IF YES, SET YOUR GOALS AND GET READY TO ENTER THE SPARTAN ARENA!! a) Set your Weekly Goals b) Enter the Spartan Arena and get ready for Training in Week 1 DO NOT GIVE UP, THE BEGINNING IS ALWAYS THE HARDEST! 4

MEASUREMENT AND TRACKING

MEASUREMENT AND TRACKING MEDICAL DISCLAIMER This guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any