Lift 2 Run, Run 2 Lift!

Cart empty
Shopping cartCart empty


Stop Dieting Diets Never Work

Stop Dieting!  Diets Never Work!
Diets never work, period.
By Dave Gluhareff (founder of Strength Runner)
                I have been into fitness since I lost over one hundred pounds over 20 years ago and fitness has been my career ever since.  I can say without a doubt and in full confidence that “Diets” never ever work.  Diets only produce short term successes, if any, and then those successes never last long term.  We should look at the big picture and focus on what will carry us the long haul.  Diets do not.  Diets restrict what, when, how, where, and why we eat without any rhyme or reason except for the fact that diet is trying to be the number one new fad and make money.  Most of the time you would only lose mostly water weight, some minimal fat loss, but then because of weird restrictions that are too difficult to adhere too you would fall off the wagon and gain back what you lost and usually more.
                Any diet that tells you to eat only shakes or replace the majority of your meals with shakes is absurd.  Any diet where you have to count points is enabling you to still eat unhealthy or nutrient poor foods and setting you up for failure.  Any diet that tells you to eliminate “all Carbs” is ridiculous, dangerous, and damaging to your brain and muscles.  Any diet that you have to buy processed pre-packaged meals and snacks to have shipped to your doorstep is simply lazy and contains low performance foods.  Any diet where you have to eat mostly grapefruit or drink only a certain juice or live off your own juice machine is just way far off the charts crazy.  Any diet that forces you to count calories is a waste of time and energy.  These Diets Never Work!  That’s no way to live a healthy and comfortable lifestyle.
                Years ago when Obesity was low, or rare, people used to work more outdoors, kids played outside, foods were real and not as processed or pre-packaged so we didn’t count calories, have foods mailed to us, live off Multi-Level Marketing shakes, count points, etc…NO we ate sensibly and moved around more.  It’s not a mystery as to why we are heavier as a nation and world…it’s because of our choices!  We cannot blame our family, friends, co-workers, fast food chains, marketing, or the weather…NO it’s because of our choices.  The solution is not some crazy diet plan that will only frustrate you and believe me when I say this…there is no magic pill!  Wakeup to your un-healthy lifestyle.
*Special note here – if you are allergic to any certain foods or are diabetic or have congestive heart failure or have any other illnesses or nutritional challenges that requires a special monitored nutrition plan by a doctor or nutritionist then the following may not apply to you
                If you want to feel frustrated and waste time with crazy diet ideas that barely produce even short term healthy results then go ahead…but you will spin your wheels and get nowhere.  I get calls from frustrated people all the time who have said they’ve tried “every diet in the book” and they fail over and over again losing more self-confidence each time.  Throw the term “diet” out of your vocabulary and set your sights on eating healthy, nutritious, performance enhancing, good-for-you foods!  No one in 20 years has ever called me or met with me for a consultation who has become obese from eating too many lean proteins, healthy complex carbohydrates, fresh fruits, vegetables, drinking water, enjoying low sugar/cream coffees, and low sugar or unsweetened teas…. It has never happened!
                Our bodies need fuel.  We need good lean protein.  We need good carbs.  We need fruits.  We need vegetables.    
So what does work?
                A healthy eating plan involving healthy nutrition is the way to go. Before you or I embark on any healthy eating and nutrition plan though we must first focus on an exercise and active lifestyle plan. We have to move, exercise, get active, and stay active then setup our healthy eating plan, then focus on an appropriate rest and recovery schedule. 
My Exercise, Nutrition, and Rest plan, in this specific order, produces the most effective, healthiest, and long lasting results of any fat loss or weight management plan!  Read-on for what I developed and use with all my clients and myself:
Your Weight (Fat) Loss Fitness Blueprint: 
Exercise: Your Weekly Exercise Plan Blueprint should be as follows:
3 Days of Resistance Training for 30 Minutes with a Day off in between Workouts Example: Monday/Wednesday/Friday Resistance Training Workouts
3 Days of Cardiovascular Training for 30 Minutes with a Day off in between Wkts Example: Tuesday/Thursday/Saturday Cardiovascular Training Workouts
Stretch before, during, and after each of your workouts!
Nutrition: Your Daily Meal Plan Blueprint should be as follows:
Breakfast – (Lean Protein, Complex Carbohydrate, and Water)
Mid-Morning Snack – (Lean Protein, Fruit, and Water)
Lunch – (Lean Protein, Complex Carbohydrate, and Water)
Late Afternoon Snack – (Lean Protein, Fruit, and Water)
Dinner – (Lean Protein, Vegetable, and Water)
Nightly Snack - “Optional if Hungry and up late? (Lean Protein, Vegetable, and Water)
Healthy Grocery List Items to Plug into Your Daily Meal Plan Blueprint
Unsalted Peanuts, Natural Peanut Butter, Natural Almond Butter, Beans, Cottage Cheese, Canned Tuna, Chicken Breasts, Canned Chicken, Whey, Casein, and Soy Protein Shakes (low-carb / low-sugar), Fresh Halibut, Fresh Flounder, Tilapia, Unsalted Almonds, Low Fat or Skim Milk, Unsalted Walnuts, Low Calorie Cheese – Sliced and Stick, Eggs, Tuna Steaks, Low Sugar Yogurt, Buffalo, Bison, Rabbit, Deer/Venison, Soy Nuts, Soy Burgers,
Complex Carbohydrates:
Oatmeal, Cream of Wheat, Whole Grain Breads and Bagels, Sweet Potatoes, Red Potatoes, White Potatoes, Whole Grain or Long Grain Rice, Brown Rice, Whole Wheat Pasta, Veggie Pasta, Kashi Cereals, Quinoa
Apples, Cherries, Peaches, Nectarines, Pears, Bananas, Blueberries, Strawberries, Papayas, Blackberries, Cranberries, Kiwi, Mangos, Plums, Grapefruits, Oranges, Tangerines, Pineapple, Watermelon, Cantaloupe, Honeydew Melons
Fresh, Canned, or Frozen Green Beans, Fresh Cucumbers, Fresh, Canned, or Frozen Spinach, Salad in a Bag, Fresh Lettuce – Iceberg and Romaine, Fresh or Frozen Cauliflower, Fresh or Frozen Broccoli, Fresh, Canned, or Frozen Collard Greens, Fresh, Canned, or Frozen Turnip Greens, Canned or Fresh Asparagus, Tomatoes, Onions, Mushrooms, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Jalapeno Peppers,
Water, Coffee (low sugar/cream), Tea (Low sugar/cream), Fresh or Bottled Herbs and Seasonings without salt/sodium, Bottled Water, Apple Cider Vinegar, Low Calorie Italian Dressing, Balsamic Vinegar, No-Trans Fat Butter – Tub, Stick, or Squeezed, Cinnamon
Rest: Your Weekly Rest/Sleep Plan Blueprint should be as follows:
1) -Get 8 hours of sleep each night!
2) -Take a nap each afternoon, everyday!
3) -Take an hour for yourself each day to just chill and relax with your hobby of choice!