World Class Fitness in 100 Words
Eat meat & vegetables, nuts & seeds, some fruit, little starch & NO sugar. Keep intake to levels that will support exercise but not body fat.
Practice & train major lifts: deadlift, clean, squat, presses, C&J, & snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, & holds. Bike, run, swim, row hard & fast.
Five or six days a week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.
Regularly learn and play new sports!