Spartan Health Regimen Review
Interview With Anthony Bova
Spartan Health Regimen
Q. Can you give us some background about yourself?
A. Sure, my name is Anthony Bova but pretty much everyone just calls me
either BOVA or The Spartan Warlord. The Warlord titleís a private joke some
of my students started a few years ago, but it kind of stuck.
Iím the creator of the SPARTAN HEALTH REGIMEN program which is a diet,
training and lifestyle program aimed at health and fitness fanatics. Iím an
Australian but spend my time living between Sydney and Las Vegas.
Q. What got you started in health and fitness?
A. Iíve always been interested in health and fitness. I was always the guy
doing extra training on my own in school and trying to eat right. I followed
all the advice I could find in bodybuilding and fitness books and magazines.
I read about and tried nearly every system and method I could.
But it wasnít until I got heavily into Jiu Jitsu training in my mid-twenties
that I started to think there must be a better way to eat and train for
maximum results. Because for martial arts you want real functional strength
and fitness not just size.
I started a quest to find the best methods for both diet and training while
keeping in mind the Bruce Lee philosophy to ďTake what works and reject what
Q. What are your Favorite and least Favorite exercises?
A. You mean for strength training? Iím a big fan of compound movements for
strength training and against fancy isolation exercises. Isolation work
might be good for injury rehabilitation but itís a waste of time for a guy
who wants to build real strength and power.
One of my all round favorite strength exercises for the upper body is the
Overhead Press. I move a lot of students off focusing on the Bench Press and
onto hard training with the overhead press. This builds a lot of functional
strength through the whole shoulder girdle area which is totally useable in
contact sports and in real life situations like a fight. Plus itís a more
natural movement than the bench press, causes less injuries and creates a
look of POWER by developing the shoulder, upper chest and upper back muscles
rather than just big droopy pecs.
But you know what . . . itís more about the system of sets and reps than the
exercise. You could take a variety of solid compound exercises but if you
donít train them the right way they still wonít work. Thatís what I focus on
in the Spartan Strength Training part of my program. Using a system of sets
and reps that builds real world functional strength. And the side effect of
functional strength is dense muscle tissue.
Q. What are some tips you can give for the beginner, intermediate and
A. For beginners Iíll get them to master chin-ups and push-ups but done in a
Spartan Style. By Spartan Style I mean from a position of greatest strength
and in a way that works the most muscles possible. These two when done right
are useful compound exercises which work the whole upper body. Plus theyíll
be working lower body strength with things like hill sprints.
For intermediates we start to hit the gym properly. You want a program which
will work all the upper and lower body muscles plus you supplement this with
conditioning work for fitness and endurance. You should also add in some
specialized work on grip, neck and abs. For a modern Spartan itís important
to have strength through these 3 areas, not just to look good but for
For advanced you can really start to do interesting things. I like to get
advanced students into lower rep routines for serious strength gains. I
modelled a lot of advanced strength work off the old time strongman Doug
Hepburn. He was a natural lifter born with a deformed lower leg yet he
achieved amazing strength. One of the bonus reports I give away with my
program covers a similar routine for super strength gains.
Q. Where do you stand on the use of steroids and supplements?
A. I am not anti-supplement . . . Iím anti-bullsh#t supplements.
I found from studying diet that we as modern people in the Western world are
not getting enough nutrients in our diets. In fact our diets are shockingly
lacking in a lot of fat soluble vitamins and mineral density. So the
supplements I recommend to all Spartan students are based around boosting
the nutrient level of your diet. Some could be called ďSuper-foodsĒ rather
I actually teach how to use two of these simple supplements in a FREE Video
on my website. I do this because once you boost your nutrient level youíll
find your health, your strength, your recovery, hell . . . pretty much
As for steroids, I do not advocate using them. Why use them? Once you stop
the gains disappear so why not concentrate on building natural dense muscle
which can be maintained for decades. But on the other hand Iím not into
lecturing people like an overprotective mother. If they want to make a
choice to use steroids, then so be it. The Spartan diet and training works
whether you use them or not.
Q. What are your future goals?
A. My future goals are to reach more people with the Spartan program. Itís
always been an underground thing and thatís never going to fully change. Itís
never going to be for the mass market but I know it can help a lot of
dedicated athletes if they give it a go. Which is why Iíve decided to start
promoting it a little more online.
Q. What is the toughest part about fitness for you?
A. Ha . . . the toughest part if sorting through all the B.S. Every week
massive volumes of fitness and health related information is spread through
TV, magazines, new books and the internet. And I would say 90% of it is
rubbish or just marketing propaganda. The biggest problem is your average
person doesnít want to do any real fitness training or to change their diet.
They want a magic pill or a fancy scientific machine that will make them
thin, or strong, or fit, or healthy overnight without any effort. It doesnít
work that way and I have no interest in training people who believe that
Q. Tell us about the Spartan Health Regimen?
A. Itís a hard-core program for health and fitness fanatics, people who donít
want to go through life being average. The ancient Spartans were the elite,
the toughest of the tough and proud of it. It covers diet, strength and
endurance training, metal toughness and Spartan lifestyle and motivation. It
will mould an out-of-shape slob into a healthy athlete, and an athlete into
a Modern Spartan Warrior.
Q. What are the Spartan workouts like?
A. Spartan workouts alternate between strength training and conditioning work.
With extra training thrown in for grip, neck and most importantly abs. You
canít be a Spartan without strong abs.
All the training is supplemental in nature. What that means is you can take
what you need and add it to your current training. I get a lot of athletes
from many different sports and everyone has different training needs. But my
philosophy is in the end a stronger, fitter body is going to help you in ANY
Q. What is the Spartan diet like?
A. The Spartan Diet is probably the MOST important part of the whole
program. I say that because nothing will have a greater impact on your
overall health and performance than diet.
I can say without reservation the Spartan Diet will get you into the
healthiest state you have ever been in your life. Itís the first thing all
Spartan students notice. Increased health and energy and recovery.
A lot of diets focus on short term results. Or on low carbs verses low fat.
Or high protein or any of a dozen other issues. But all that kind of talk
misses the main secret to diet. The ultimate diet for a human has to provide
all the nutrients a human needs, and a hard training human needs even more
nutrients than your average slob.
When I talk about nutrients that doesnít just mean carbs, protein and fats.
It means mineral density and the right vitamins and micro-nutrients. When
you compare native tribal people, people who eat a lot more naturally than we
do now, itís the ones with the most nutrient rich diets who are always
stronger and healthier than their neighbours. They didnít have the diseases
we suffer from now either. This is why the Spartan Diet I teach is all about
eating a high nutrient diet.
Another interesting point is once you start to eat this way you naturally
get leaner and stronger. That sounds crazy but it works. I have always been
a hard gainer when it comes to muscle building and I never gained strength
or muscle easily until I switched to the Spartan Diet. A high nutrient diet
allows your body to utilize protein better and build muscle.
But I generally donít like people to get the SPARTAN HEALTH REGIMEN until
they have at least watched my ď#1 Spartan Secret VideoĒ and downloaded my
First Chapter of the Spartan program. That way they can make sure itís for
them and I can make sure they are right for the program.
If any of your readers are interested in learning more they can come to my
website and request the Spartan Video and First Chapter . . . both are 100%
Q. Anything else you'd like to add?
Thankyou for the interview itís been fun, and thank you for helping to
spread the word about the Spartan program.
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.