You Can’t Outrun a Bad Diet – Visceral Fat

Exercise matters. Running, walking, lifting weights, and simply moving more can improve your fitness, strengthen your body, and burn calories. But exercise can’t completely compensate for poor eating habits.

You can’t outrun a bad diet.

A hard workout might last 30–60 minutes, but the choices you make during the other 23 hours of the day can have an even greater impact on your weight, body composition, energy, and overall health.

Start With One Simple Goal: Protein

Instead of trying to completely change your diet overnight, start with something manageable:

Work toward approximately 30 grams of protein at each main meal.

Protein helps you feel fuller longer and helps maintain and build muscle. This becomes particularly important when you’re exercising and trying to lose body fat. The goal isn’t simply to lose weight—you want to lose excess fat while maintaining as much muscle as possible.

Why 30 Grams?

Thirty grams isn’t a magic number. It’s simply an easy target that can help you build meals around protein rather than making protein an afterthought.

A meal might be:

- - 2 eggs + lean ground meat
  - Greek yogurt + protein powder
  - Cottage cheese + eggs
  - Chicken breast
  - Salmon + an egg
  - Tuna + an egg
  - Steak
  - A protein shake

The original video’s approach is similar: build a meal containing roughly 30 grams of protein to improve fullness and support muscle.

Should You Do This Every Day?

Yes—consistency is the point.

You don’t need to eat the same foods every day, and you don’t need to hit exactly 30 grams at every meal. Work toward making adequate protein a normal part of how you eat.

A simple day might look like:

Breakfast: ~30g protein
Lunch: ~30–40g protein
Dinner: ~30–40g protein

Then adjust your total intake according to your individual needs.

And if you don’t normally eat breakfast, you don’t have to start. The video specifically recommends preparing your protein meal for whenever you normally have your first meal rather than forcing yourself to eat first thing in the morning.

Exercise Is Still Important

“You can’t outrun a bad diet” doesn’t mean running or exercise isn’t valuable.

It’s the opposite.

Exercise and nutrition work together.

Exercise helps improve fitness, cardiovascular health, strength, endurance, and calorie expenditure. Protein and good nutrition give your body what it needs to recover, maintain muscle, and support those workouts.

Don’t think:

“I exercised today, so I can eat whatever I want.”

Think:

“I worked hard today. Now I’m going to give my body the nutrition it needs to benefit from that work.”

Don’t Try to Be Perfect

You don’t need a perfect diet.

You need a diet that’s better than the one you have today and realistic enough to continue tomorrow.

Start small.

- - Exercise consistently.
  - Build meals around protein.
  - Reduce unnecessary sugar and highly processed foods.
  - Drink more water.
  - Make better choices most of the time.

Then keep doing it.

Because you can run hundreds of miles—but you still can’t outrun a bad diet.

Training plan and Visceral Fat Focus

I’m doing exactly this as part of my six-week training challenge for the Blue Ribbon Run. I’m putting in the running miles and speed work, but I also realize that training is only part of the equation. Improving my nutrition and losing some excess weight before race day could make running faster a little easier.

My goal is very specific: I want to run this year’s Blue Ribbon Run at the same pace I ran the race in 2020. I was younger then, but interestingly, I wasn’t nearly as focused on nutrition as I am now.

This time, I’m approaching the challenge from both sides. I’m training my legs and cardiovascular system through running, while also paying more attention to what I eat—especially getting enough protein, making better food choices, and working toward reducing excess body fat.

I’m not expecting perfection, and I’m not looking for a shortcut. The goal is six weeks of consistent, better choices. Run consistently. Eat better. Recover properly. Lose some unnecessary weight. Then see how close I can get to that 2020 version of myself when I step up to the starting line.

The clock will tell me if it worked.

October 27, 2025October 27, 2025

How I Planned My Michigan County Runs

When I set out to run a 5K in every county in Michigan, I wanted each route to be more than just another run—I wanted it to be an experience. Every county has its own character, and I wanted to discover something interesting, memorable, or beautiful in each one.

Finding Interesting Places to Run

For the most part, I looked for unique and scenic locations—often near lakes, rivers, or notable landmarks. Big cities and popular recreation areas were obvious choices, but I also found countless small, hidden spots that made each county special.

Campgrounds were another big factor. Many of my runs started from campgrounds that were close to lakes, rivers, or natural attractions. Running near water had several advantages: the elevation changes were minimal, the views were amazing, and it offered something different than running square rural sections.

In Michigan, a “section” of land is typically one square mile, so running around one section would be about four miles—or roughly the size of a 5K. I would often find sections broken up by lakes that created natural loops, which made them perfect for my runs.

Tools and Planning

The main tool I used for planning was MapMyRun.com. I would pull up the county I was going to visit—sometimes in the north, sometimes in the south—and explore the map for possible routes. My main goal was to find a loop or out-and-back route with just a little elevation change, nothing too extreme.

I also reached out to people for advice. Sometimes I would contact local runners through my website or ask friends who lived nearby where the best places to run might be. Some of my favorite runs came directly from those local recommendations.

Returning to Memorable Locations

There were a few counties that I knew I wanted to revisit because of past experiences. For example, Livingston County stood out to me for its hilly trails. I had run there before, and I remembered being amazed by the landscape—it was both challenging and beautiful.

Choosing Scenic or Iconic Spots

I also aimed to highlight interesting or iconic locations around Michigan. Some runs were chosen simply because they featured something worth showcasing—like the Houghton Bridge, the Mackinac Bridge, or the streets of downtown Grand Rapids. These places represent Michigan’s beauty, history, and architecture, and I wanted each run to tell part of that story.

The Adventure of the Unknown

Probably 90% of the counties I ran in were places I had never visited before. Often, I’d drive out not knowing what to expect—and honestly, that was part of the magic. Every trip brought surprises, challenges, and moments that made the entire experience unforgettable.

Along the way, I also had to plan for the practical side of things: places to stay, eat, and even shower. After running a few miles, hopping back into the car for a three-hour drive isn’t exactly ideal! Finding those local amenities became part of the journey.

Trails, Roads, and Adjustments

I didn’t limit myself to one type of terrain. I ran on everything—paved roads, dirt roads, and trails. Trails were my favorite, but maps don’t always tell the full story. There were plenty of times I had to adjust my route on the spot because of something unexpected, like construction, flooding, or a closed trail.

Running with Locals

Some of my best memories came from running with people from the local area. There were several counties where I had company, and those shared experiences made those runs even more meaningful.

Reflecting on the Journey

I’ve completed hundreds of 5Ks, plenty of 10Ks, several 5-milers, and even a few half marathons—but running in every Michigan county has been, without a doubt, the most memorable running experience of my life.

For each county run, I probably ran another ten 5Ks just for training. But the “Run Every County” challenge stands apart because it connected me to places, people, and stories across Michigan in a way no single race ever could.

If you’re reading this and think I missed a better route in your county—or if you’ve done something similar—I’d love to hear from you. I’m planning to revisit many counties in the future, and I’d welcome any suggestions or even company on the trails.

Helpful Tools for Runners

While MapMyRun.com was my go-to planning tool, there are several other great apps worth checking out for anyone planning their own runs:

Strava – Popular for mapping, tracking, and connecting with other runners.
AllTrails – Excellent for discovering trail routes and checking elevation.
Komoot – Great for outdoor route planning with detailed surface information.
Garmin Connect – Ideal for those using Garmin watches and GPS devices.
Runkeeper – A simple, reliable app for tracking and planning routes.

How I found the best places to run in Michigan

Choosing the right place to run isn’t just about convenience – it’s about creating an experience. Every Michigan county offered something unique, and I feel incredibly grateful to have seen so much of our state on foot. This challenge wasn’t just about the miles – it was about discovery, connection, and finding beauty in every corner of Michigan.

February 25, 2025October 10, 2025

2025 GOAL – run a half marathon

Completing the County Goal: A Huge Milestone After the Half Marathon

Finishing the final county after the half marathon will be a monumental accomplishment. This goal has been years in the making, and reaching it will undoubtedly be a moment of immense pride and fulfillment. However, reflecting on these past four years of running, there’s a tinge of disappointment in not seeing continuous improvement. Despite this, there are plenty of reasons to celebrate the journey and the progress made along the way.

Consistency: The Foundation of Success

One of the most commendable aspects of these past four years has been consistency. Running three 5Ks every week has built a strong base of endurance and discipline. This consistency has kept fitness levels stable, providing a solid platform for tackling longer distances and more challenging goals.

Comfort in Long Distances

Running longer distances will become second nature again. Comfortably completing longer runs is a significant achievement in itself, demonstrating both physical and mental resilience. The ability to handle long slow distances (LSD) with ease is a testament to the dedication and time invested in training. I’m currently able to complete a 1 hour run most training days. It’s indoor and on a treadmill and i’ve been watching TV series, which helps with the boredom.

Previous Half Marathon Training

The experience of training for past half marathons has played a pivotal role in building stamina and mental toughness. Each training cycle has provided valuable lessons in pacing, hydration, and recovery, all of which contribute to the overall growth as a runner. I’ve run 4 Half marathons in the past and my last one was in 2008. I’ve run the Bayshore Half Marathon twice, the Betsy River Run at least once, maybe twice and I did a virtual half once. Where everyone was running at the same time, but in different locations. I ran from Leelanau County to Traverse City. It was rough for the last mile and a half because I had to run past my home. VERY hard to do when you are so tired.

Lessons from Long Slow Distances (LSD)

Long slow distances have been a cornerstone of training, offering insights into patience and perseverance. These runs not only improve cardiovascular endurance but also strengthen the mental resolve needed to push through challenges. They’ve taught the importance of pacing—a skill that is crucial for completing both short and long races effectively. It’s January and I’m already able to run 5.5 miles in about an hour. This should go well.

Exploring New Routes and Scener
One of the joys of pursuing the county goal has been exploring new routes and discovering the beauty of different landscapes. Running in varied environments has kept the experience fresh and engaging, providing motivation to keep going even when progress seemed slow.

Building a Community
Running has also been an opportunity to connect with like-minded individuals. Joining local running groups or participating in races has fostered a sense of camaraderie and support. Sharing experiences and celebrating milestones with others has added a social dimension to this journey.

Overcoming Plateaus

While continuous improvement hasn’t been a constant, overcoming plateaus is part of any long-term endeavor. Reflecting on past efforts to break through stagnation can reveal strategies to reignite progress, such as incorporating speed work, cross-training, or revisiting training plans.

Setting New Goals

With the county goal nearly complete, it’s time to consider what comes next. Whether it’s aiming for a new personal record, tackling a different race distance, or exploring trail running, setting new objectives will keep the momentum going and provide fresh challenges to look forward to.

Celebrating Progress

It’s easy to focus on what hasn’t been achieved, but celebrating the progress made is equally important. Running consistently, completing half marathons, and nearing the county goal are significant accomplishments that deserve recognition. Taking a moment to reflect on these successes can reignite motivation and appreciation for the journey.

The Bigger Picture

Ultimately, running is about more than just improvement or hitting milestones. It’s about health, well-being, and the joy of movement. The discipline and resilience developed over these four years have likely impacted other areas of life in positive ways. Focusing on the bigger picture can help shift perspective and rekindle enthusiasm for future goals.

In conclusion, while the journey over these past four years hasn’t been one of constant improvement, it has been one of consistency, resilience, and discovery. Finishing the final county and completing the half marathon are monumental achievements that reflect dedication and perseverance. Here’s to celebrating this milestone and looking forward to new challenges and adventures in the world of runningzs

June 28, 2023June 28, 2023

June 28th run

Tonight was my first “regular” noncounty run after Wayne County. I’ve been upset with myself because although I have frequently been running, I hadn’t done a county run in the Spring. I’d been through April, May, and most of June and had yet to complete a single county.

I’ve been figuring out how to change this for the rest of the year—thinking about heading up to the UP for a few more very soon. I need to contact Matt to get the Ottawa County run done. Also, I’d like to accomplish three counties around Ingham County in a couple of days, maybe next week.

In thinking about all that and listening to a book, “the lean startup,” I was running when a deer crossed my path.

I’m encouraged by getting the first county done this summer. I plan to continue with this goal at full speed. I’ve also been considering expanding my reach with websites, social media advertising, content creation, SEO, and other design services through advertising and doing some SEO on this site in particular and recording my progress.

Hoping to move forward quickly – both with running and with content creation.

March 22, 2022September 23, 2022

RC Fitness

I started working out at RC fitness in Reed City to keep me up for the winter. I decided to run three days a week and rest for two days.
I started November 29th, 2021, and I had been sick for a spell for about a week. I tested for COVID but came back negative, but I was sick. As you can see, I was for sure slow. I got another case of sickness just after Christmas and was down for a couple more days. This winter, I had 40 5ks and will continue with five more for these next two weeks. I will probably even jump on my bike next week just for a change of pace. But I do plan to knock some counties down in April.

On March 21st, I had a better run at 11:03 pace. I had been slowly building back up with speed and can’t wait to get outside and knock a few more counties down. I loved getting this done after work on Mondays and before work on Wednesdays and Fridays.

I liked RC Fitness because it was clean, affordable, and they gave you an app to open the door 24/7 — I loved that. All the time I had worked out there, I was rarely alone — very cool people there but not overcrowded.

I hadn’t bench-pressed since high school but started at the end of February, but I had been doing Planks way before that and continued the whole winter. Once I’m running outside, I will stop my membership, but I will miss this place. I will most likely go back to calisthenics on my off days of running.

Here is the view from the machine I used for bench pressing, and the photo above is that machine.

https://rc-fitness-mi.hub.biz/

RCFitnessCenter.com

FaceBook

Thank you RC Fitness for a great winter!

Did my last fast Monday run and was super happy with my 10:41 pace. About a minute and 20 seconds faster pace per mile since I started working out there. A week later my Monday consisted of a bike ride of 7 miles. A nice change but there was still snow on the ground and super cold. Can’t wait to knock some more counties down!

Doing SEO on your small business website will always be beneficial for your website. Check my Website and Hosting page for more information on growing your business website! I will post multiple subjects in the future to get your website page traffic with search engine optimization. See, you probably found this page through SEO and google.

Category: Other