Protein helps your insulin levels not spike and helps you not store your food as fat.
There's so much you can do with bodyweight alone. The basics always come up for a reason: sit-ups, planks, push-ups. They'll always give you results. The way to take it up a notch is to compound the basics to work multiple muscle groups at once.
Try not to make every eating transgression at once. When I go out, I won't ever do both dessert and drinks. Just pick one.
Not to sound corny, but if life is a sport, if you're moving to dive on a fumble or pick up a basketball in transition or pivoting to grab your toddler so he doesn't fall into a pool... those are real life movements.
People tend to shy away from rotation with resistance because they think they're going to get hurt. Like, 'If I move in that motion with that weight, I'm going to pull my back.' But you're not.
You don't have to be built like Karl Malone to be strong. There are thinner guys who are really strong. Kevin Durant, who I used to work with, has real strength to his body.
