Eat meats and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels to levels that will support exercise but not body fat. Practice and train major lifts; deadlift,clean, squat, presses,clean and jerk, 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.

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