The Foundation is Nutrition Eat meat & vegetables, nuts & seeds, some fruit, little starch & 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 & fast. Five or six days per week mix these elements in as many combinations & patterns as creativity will allow.
Routine is the enemy. Keep workouts short & intense. Regularly learn & play new sport.
Download your 14 Day Program here: 14 Day Get Lean Plan