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

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, swim, 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 workouts short and intense.

■ Regularly learn and play new sports.

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