The things you need:
World Class Fitness in 100 Words
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise nut not body fat.
- Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, win, row, etc, hard and fast.
- Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workout short and intense.
- Regularly learn and play new sports.