Bear Market Survival Guide: No alcohol, no snacks, no sugary drinks, eat protein-rich meals with a daily caloric intake not exceeding 2000 calories, supplement essential nutrients and Omega-3, strength training for 60-90 minutes, aerobic exercise for 30-40 minutes, consciously increase non-exercise activity thermogenesis by walking/cycling outside the gym, stand for 10 minutes after sitting for more than an hour, wake up before 11:00 AM and go to bed before 2:00 AM.