Preparing Americans to Serve in the Military, Special Ops, Law Enforcement, & Fire Fighting

Meet Stew Testimonials  | YouTube Videos  | List of Articles  | Favorite APP Workouts  | FREE Workouts | Contact /Newsletter


Need to Lose Weight Fast! 
What About Magic Weight Loss Pills!

Many emails ask about the “magic weight loss pills” and diets.  Here is an email from a couple who are interested in losing some weight and getting more fit.

What about Diet Pills and special supplements?  Do they work?

If diet pills and “special” weight loss supplements worked, there would be fewer overweight people in America.  Weight loss pills and diets for that matter are both ineffective and potentially harmful; long-term health-oriented programs should replace them.  The weight loss pills contain ingredients that are not regulated by any scientific research or government department like the Food and Drug Administration.  Notice on any supplement the statement next to the asterisk:  “*These statements have not been evaluated by the Food and Drug Administration.  This product is not intended to diagnose, treat, cure, or prevent any disease.”  Those labels have always scared me from taking them personally.  However, I do not see an issue taking macronutrients like protein and carbohydrates for post workout recovery drinks.

The problem with skipping meals and doing low calorie diets, is you lose too much muscle also in the weight loss process. Muscle determines the overall metabolic rate of the body, so if muscle is lost, the metabolic rate will be reduced and you will burn fewer calories than before your diet.  When you return to a normal pattern of eating again, the lower metabolic rate will result in rapid weight gain.  Have you ever heard of the YO-YO diet?  You need to exercise the muscles to best burn calories.  Weights, calisthenics, rubber bands, anything to produce resistance on major muscle groups will help keep your metabolism high.

The other problem with having a low level of lean muscle tissue is the feeling of fatigue. Fatigue is a bi-product of people looking for an easy way to lose weight that delivers quick results. No such HEALTHY approach exists, yet the “nutrition / fitness” supplement industry continues to misguide people into believing that fast weight loss can be achieved with minimum effort.  It can, but it is unhealthy and will not deliver those results long term unless a lifestyle change occurs.

A lifestyle change includes regular exercise, a sensible approach to healthy eating and the right mental attitude.  You don’t have to be a chef to follow a sensible diet, but if you are addicted to sodas and fast food, you will have to break those habits if the program is going to work properly. 

The sample meal plans here are examples of good nutrition. Of course, you are totally free to invent your meal plans, and the food table that’s included is a valuable guide. The single most useful piece of wisdom is this:  COMMON SENSE.   People know what foods are healthy and unhealthy. Follow the inner voice!

The average male requires 2,000 calories per day and females 1500 calories per day. This should be your target even if you are significantly overweight. The program will help you naturally lose weight, provided you don’t overeat. Remember, if you lower your caloric intake below the minimum recommended levels, your body will eventually adapt to it, and you will cease to lose weight.

Preparation of Food

Do not fry foods if possible. Broil, grill, steam or bake. Microwaving foods is often a good alternative. These methods allow fat to drain while cooking. Frying adds significant amounts of fat (now you understand why fast foods are so bad for you).

Trim fat from meat, and remove skin from poultry. Avoid real mayonnaise and heavy dressing.  Try mustard and light dressing like vinegarettes, Italian etc..

Eat vegetables raw or steamed (I understand that many folks cannot digest raw vegetables). Steaming allows you to control the crispness or “crunchiness” of the vegetables. Over cooking vegetables destroys vitamins.


Lean meats:

·         Chicken breast
Turkey breast
Lean beef (sirloin, round, flank).
Eggs (boiled is preferred method) 

Some Non-starchy vegetables:

·         Asparagus

·         Green beans

·         Carrots

·         Cauliflower

·         Celery

·         Cucumbers

·         Lettuce (all varieties), but note: iceberg is not a good source of vitamins/minerals

·         Onions

·         Peppers (green, red, jalapeno, etc.)

·         Spinach

·         String beans

·         Squash (summer varieties only) 

Some Fresh fruits (not dried or canned) and easy for on the road snacks

·         Apples

·         Melons (cantaloupe, honeydew)

·         Cherries

·         Grapes

·         Nectarines

·         Oranges

·         Peaches

·         Plums

·         Raspberries

·         Strawberries

Starchy carbohydrates:

·         Brown rice                                    

·         Potatoes (with skins)                  

·         Yams and sweet potatoes          

·         Oatmeal (rolled oats)

·         Cream of Rice                               

·         Beans (lima and kidney)                                             

Water and Beverages

Drink plenty of water daily. As a guide, you should be drinking at least 0.66 x body weight, in ounces per day. So, if you’re a 180 lb male, that’s nearly 7.5 lb of water, or 3.4 liters. Lack of water lowers energy level.  Severe dehydration is dangerous, so when exercising, or in hot conditions, drink more water than what is recommended above.   Often people confuse hunger with dehydration.  Next time you think you are hungry in between meals, drink a few glasses of water.  It helps!

See Solstice Running Plan for ideas on how to fit in workouts over time.  Check out the NEW Lean Down Plan too

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Fitness eBook store and the Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at

 See the TRX



flag.gif - 12306 Bytessealpin.jpg - 3244 Bytessfjpg.jpg - 5513 Bytes1ranger.jpg - 3266 Bytes aflogo.jpg - 8052 Bytes1swcc.jpg - 3028 Bytes FBI

Published Books / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
- Circuit Training 101 ebook

NEW Obstacle Course Race Ebook

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

New - Army PRT and CRT
Navy, Air Force, and Coast Guard OCS Workout

The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The PFT Bible - Military / Police Standard PFT


The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Seal Multi Men's Multi-Vitamin Multi-Mineral

TRX Train Like the Pros


Some Titles Above available in Print Softcover Format