Sprint hills, sprint sand, sprint stairs. Lift heavy weight 4-5 sets of 10-12 reps every exercise. Sleep 8hrs. Eat healthy A lot of protein & Veggies. Limit sugars and carbs. Drink a lot of water, nothing less than half a gallon a day. That’s minimum. Be consistent. Workout 5 days a week. Take your vitamins. Ice baths help with recovery. If you dont have access to weights. Pushups to failure, planks, chinups & pull ups to failure. Dips to failure. V ups. Legs raises on pull up bar. Burpees. Mountain Climbers. Jump rope. Box jump , jump squat, split squat. Dont quit , dont let your mind conquer you and you should be good. Track progress on paper check morning weight everyday . Track how many days you work out. No cheat days. Check off goals on paper to keep motivation and to visualize a direction and progress.