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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 but minimal body fat.

Practice and train major lifts: Deadlift, Squat, Press,Clean, Jerk, and Snatch.

Master the basics of gymnastics: dynamic body weight movements such as pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike,Sprint, Swim, Row, etc, hard and fast. Five or six days per week mix these elements in as many combination and patterns as creativity will allow.

Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.