Diet & Nutrition Tips,  Exercise & Training,  PFIT TIPS,  PFOODIE,  Uncategorized

Are You Erasing Your Workout?

Steve wrote a great blog “You Can’t Run Off the Pounds” for Designer Whey this week. It hits on some of the major misconceptions behind training for weight loss. If you think you can just run the weight off, his blog will make you think again.

Read his short blog and then take a look at how easy it is to replace the calories burned in one 3-mile run. If you aren’t careful, you could be erasing your hard work in just a few gulps!

10 Items that Would Erase a 3 Mile Run

  1. 1 24 oz Coke
  2. 1 Plain Bagel
  3. 2.25 oz of Plain Tortilla Chips
  4. 2 Beers or 2 Glasses of Wine
  5. 3 Tbsp of Peanut Butter
  6. 3 Slices of Cheddar Cheese
  7. 4 Tbsp of Ranch Dressing
  8. 2 oz of Almonds
  9. 1 30-gram protein bar
  10. 1 Iced Caramel Macchiato 

If you’ve been relying on your workouts to work off your weight, maybe it’s time to make some changes.

* Calories burned during a 3 mile run is based on the average weight and intensity burning 100 calories per mile.

Owner of Lift Vero and motivational "pfitness, pfood and pfaith" blogger in Vero Beach, Florida.


  • Melanie @

    I completely agree. I always tell people when they complain about not losing weight, that really, they don’t need a sports drink on a 3 mile run, and then if you do something like wolf down a Cliff Bar, you’ve just pretty much consumed more than you’ve burned.

  • GiGi Eats Celebrities

    People really do not realize that working out doesn’t burn as many calories as they think!! While you may want to “die” after working out HARD for an hour, you may only wind up burning 300 calories, which really isn’t THAT MUCH considering you can eat 300 calories in oh about 2 minutes! This is also why I think drinking sports drinks or coconut water or other stuff like that after work outs are stupid, because you’re pretty much just negating what you worked off!

  • Librarian on the Run

    Nice article, but I think the list is a bit out of balance. Not all foods/calories are the same or processed by your body the same – per erasing your 3 mile run! A can of Coke is – caloric wise – a lot different than peanut butter and almonds! The latter two (natural peanut butter) are BOTH highly recommended good diet foods – mostly because of the natural fats AND protein found in both! I’d almost be pushed to say that those two items would be GOOD calories to eat to erase your 3 mile run! Almonds, PB, cheese (white cheese vs. yellow cheese) and a protein bar – those are things that probably belong on a different list – not combined with Macchiatos and pop? Great blog though!

    • Bonnie Pfiester

      I know what you mean. My point here was just calories in vs calories out. I have a lot of clients who don’t lose weight because they workout and eat healthy – but they aren’t aware of calories at all (good or bad). The resaon for this blog is to stem interest and to hopefully help people just be a little more aware of what how many calories they are consuming compared to how much they are burning – and to realize how easy it is to replace calories burned in a couple of bits or gulps. 🙂

Leave a Reply

%d bloggers like this: