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: Dead lift, 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.
Found the following while surfing the CrossFit website. I need to read it before every workout and thought others may enjoy the motivation as well…
A simple list compiled by some combat arms officers one late night in Afghanistan…They entititled them “Spartan Workout Rules.” Most of you will be able to relate…
1) Lactic acid is the Spartan’s friend. The Spartan knows the value of anaerobic failure, and actively seeks it out. If he falls on his face, he waits only as long as necessary to move again before he continues.
2) The Spartan takes no breaks between exercises, unless it’s to shove a non-Spartan out of the way.
3) The Spartan runs. He does not use Stairmasters, or stationary bikes, or ellipticals. He runs.
4) When the Spartan cannot run, he walks. When he cannot walk, he crawls. When he cannot crawl, he has failed.
5) The Spartan hits big muscles, like the back, the pectorals, the quadriceps and the glutes. He knows this means he is building functional muscle that will assist in the destruction of his enemies and in firing the production of testosterone (of which the Spartan has more
than the average man).
6) By contrast, the Spartan does not waste much time on small muscles. They will grow as the result of functional exercise that hits the big
muscles (see above). For example, the bicep is only useful in that it assists with chin-ups, and scaling enemy fortifications. Anything else
is vanity.
7) The Spartan abhors cables and machines. This is for two reasons. First, to activate stabilizer muscles, the Spartan must depend on
himself to balance the weight, not a machine. Second – look up the adjective “spartan” in the dictionary: “strict and austere.” You
should be able to do a Spartan workout in a FOB.
8) The Spartan fears only one thing: his workout. The enemy pales in comparison to his workout. If he doesn’t fear his workout, it isn’t hard enough.
9) Puking is acceptable. Quitting is not. If he gives up here, he gives up in battle. This is unacceptable.
10) So nature abhors a vacuum, so the Spartan loathes missing a workout. A Spartan can complete a workout in his grandma’s basement, a hotel room, or in a city park.
11) If the Spartan is not in pain during his workout, he is wrong.
12) The Spartan never cheats. He maintains proper technique throughout his training, because he knows that smooth is fast, and that he will be mocked mercilessly for “girly pull-ups”.
13) The Spartan knows the value of the basics: the push-up, the pull-up, the chin-up, the sit-up, the squat, and the dead-lift. He also
knows the importance of variety, and seeks out different techniques mixing up the above.
Comment #10 – Posted by: Ludger at June 8, 2007 9:41 PM