Gunnar Peterson

Protein is key in my opinion. Vegetables are a must. Complex carbohydrates have to be used at the right time. Stay away from processed foods, refined sugars, and fruit juices.

You can make more money - you can buy a new body - but you can't buy time. If you are wasting it, make different choices. Don't wait.

I try to do the right thing. If you do what you know is right, and you're a good person, you might not win short-term all the time, and financial gains might not be there all the time, but ultimately, you can be pretty happy, and you can do some pretty good things in the world. Keep a positive outlook.

Strike a balance between resistance training, intervals, longer duration cardiovascular work, and flexibility. Don't stick with one approach then flip after a few weeks. Mix it up weekly, daily.

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.

The Gunnar Challenge offers new workouts every day, a meal plan and daily 'verbal vitamins,' which are a motivational video or workout tip. The thing that really makes the program work is the forum, where Challengers can communicate with each other and with me.

Work is in the word 'workout.' But I try to put some levity to it because you've got to want to come back.

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.

I always train my weaknesses and work on my shortcomings - in the gym and outside the gym. Ha!

Use music to motivate you. If I had to pick one song to work out to on repeat, it would be Prince's 'Let's Go Crazy.'

You need to lift weights and do more resistance training. Get more sleep. I'm the first one who's guilty of not doing that, but I work on it, and I'm aware of it. And drink more water. Drink Propel. You have to hydrate. You simply can't perform at the level you could perform at if you're dehydrated. Period.

Researchers found that sharing your workout results - whether it's through actually being friends on a specific app or calling friends to tell them how you did, even posting your results on a social platform - usually pushes people to work even harder.