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.
I really want to thank RRCF because I KNOW I would be in a terrible place if it weren't for you guys! That you guys had the courage and determination to start a gym and to keep it going and keep everything fun is beyond commendable, it's so freaking awesome! You don't just focus on the physical but on the whole person's health and for me it has translated into all areas of my life, being a wife, mother and just being me. I love working out with everyone there, you ALL are so encouraging both coaches and members. This has changed my life hugely and I am so thankful for it and you guys! Ok I am going to stop now before I shed a tear! ;)