In the old age without weights and exercise machines, how did the people of ancient times get big and strong? Surely, with our superior technology, research, and knowledge, a warrior's physique should be way easier to attain, right? In modern times, a sedentary lifestyle has, unfortunately, become the norm for most people. In this article, we'll be seeing if we can get in touch with our historical roots with some more intense methods of staying fit. For these warriors, health was not simply a new year's resolution, but the very thing standing between them and defeat.

Bulking

As warriors, you are expected to be strong and energetic. Exercise will sculpt the body, but it is your diet that will dictate what that statue is going to look like.  For those that are looking to become towers of muscle, a bulking lifestyle would be well suited to your needs. Bulk is often done by sumo wrestlers to maintain their boisterous bodies without becoming morbidly obese. Plenty of strength athletes prefer bulks, such as the aforementioned sumo wrestlers and bodybuilders.

Cutting

On the other end, those who wish to have lean muscle can undergo what is called a cut. This is when a person minimizes the carbohydrates and sugars they take while eating below their required calories to burn through fat fast.

Often in movies, the greatest martial artists have such discipline that they can survive only on the dew from leaves and the energy of the universe. Of course, we can't do that in real life in any healthy capacity, but the spirit of the act is still doable. Our dew and energy can simply be less of the food we already eat.  

Natural Strength 

A warrior did not have the benefit of a bar, so lifting heavy rocks or sacks of potatoes was the norm. While bicep curls are great for sculpting muscle and basic strength building, plate training has the added benefit of being more practical in everyday life. Instead of sticking dumbbells on a bar, you should instead practice picking up the plate from the ground and walking around with it. You won't be curling too many objects in your life. Meanwhile, learning how to pick up a heavy object and lugging it around is useful every time you go on a trip. 

If you believe yourself strong enough, you can even train with tires. The Spartans would train day and night, using whatever was available for exercise. You should develop such a habit as well.

Endurance

A soldier often has to go for hours constantly on the move, either because of drills or to stay alert behind enemy lines. To train your endurance, focus on doing fewer repetitions but at a significantly slower pace. 20 quick push-ups in 10 seconds may look impressive, but it does nothing to improve your shape. Instead, do 10 push-ups slowly. 

You'll feel every muscle in your arms sting, but don't fear. That just means it's working. For cardio, go for longer runs at a moderate pace instead of short runs at a fast pace. Learn to manage your breathing so you don't get tired as quickly.  Keeping yourself energized and not overworking leads to a more balanced body.