10 top tips to work out like a gladiator | Gladiator Workout

Gladiator workout

Celebrity trainer James Crossley – best known as Hunter from TV’s Gladiators – is still in peak condition at the age of 43 and he wants to spread a fitness message for men over 40. As part of his latest campaign ‘Fit at Forty’ James wants to prove that age should not determine your fitness; factors such as work commitments, family life and low energy should not prevent you from being at the peak of physicality. James was first spotted in Junior Mr Britain by ITV producers who asked him to join the hit TV show Gladiators as ‘Hunter.’ He had a nine-year run in the show and in the final showdown of Gladiator versus Gladiator, James was crowned ‘The Ultimate Gladiator.’ With access to some of the UK’s leading coaches, physiotherapists, nutritionists and sport psychologists, James has accumulated a wealth of knowledge, which he incorporates into these top 10 tips…

1Full body workout

Do a full body weight workout three times per week. It needs to be a mixture of ‘big bang for your buck’ compound exercises split between upper and lower body. More muscle means more calories are burned at rest. Doing weights also creates an afterburn effect, meaning you also burn calories hours after the workout is finished.

2Ditch the sugar

Avoid sodas and energy drinks that are packed with sugar and be aware when you buy a ‘diet’ drink that they are also loaded with sweeteners to replace the sugar. Stick to fresh water and teas.

3Try faster cardio

Get up 20 minutes earlier and throw in some cardio on an empty stomach two to three times a week. This can be a speed walk, jog or short burst of High Intensity Interval Training.


Gladiator workout
Look at your diet

Often people are grabbing at food with no real thought to the macronutrients they are consuming. Have a protein breakfast to set you up for the day, followed by two-three meals that have a good source of protein, green vegetables and good carbohydrates. Get yourself a steamer to make things simple and to help keep the calories in check. Get back to the caveman way of eating and try Paleo.

5Don’t fear the fat

Good fats from foods like nuts, avocados and eggs are not your enemy so bring on the oily fish and pack your diet full of Omega 3. Avoid the nasty trans fats and vegetable oils.


A pint of beer has 180 calories and a large glass of wine 160 calories, so it’s pretty easy to see after two or three drinks you have built up 500 empty calories.

Regulate your drinking and be aware that to see those abs these dead calories need to stop.


When you work out, you’re breaking down your body, and when you sleep it repairs. Adequate sleep also helps to regulate hormones such as cortisol and if you don’t sleep enough your insulin sensitivity will decrease. Aim for seven to eight hours of quality sleep a night, and if you get chance to nap on top, that’s even better.

8Green Tea

Green tea is a great drink choice while getting lean. It will help to rev up your metabolism, allowing you burn more calories daily. Green tea is also loaded with healthy plant chemicals and of free-radical-fighting antioxidants


Stress is a huge killer and crusher of changing your body composition. You need to find time to relax the mind and the body. This will help your sleep and lengthen tired muscles. It could also help with niggling back pain.

10Set a goal

You need to set yourself goals to hit any target. Start with simple goals like going to the gym three times a week or cutting out all sugary drinks. It’s important have one clear well defined high stakes long-term goal.


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