Four rules, ninety days

Everything we do comes down to four rules. We have all owned the thick book with the seventy-step plan and we have all stopped on step nine. Four is the number because four can be remembered at six in the morning when you are tired and nobody is watching.

Start strong. Get the first hour right and the day mostly looks after itself. Light, cold water, moving, before the phone gets a say.

Train. Compound movements, forty minutes, the whole body, and both ends of the thermometer. Then rest.

Eat what exists in nature. One question answers nearly all of it: did this food exist a hundred years ago. If it did not, it is probably not doing you much good now.

Attitude. A charging rhino. Relentless about the goal, calm and kind with people. Family first. Have faith.

That is the short list. Everything else we will ever tell you is a version of one of those four, and most of it costs nothing.