adding other things to the workout beyond the treadmill, what did you see? >> i have lost over 30 pounds. >> reporter: brendon says healthy eating, resistance training, combined with running is key. if you are still not losing weight you are likely not running enough. how much do you look to run? >> i like to run three miles a day. >> reporter: three miles. >> i run seven. >> reporter: every day? >> not every day. few times a week. >> you need to make yourself uncomfortable and challenge yourself. >> reporter: brendon says challenging yourself is not how long you are running, but paying attention to your heart rate. >> if you go above 80% you will burn fat for the future. >> reporter: if you are anything lake me after a long run, you have experienced the post workout pig-out. >> it's not a pass to go heat a burrito or pizza. yeah, go eat a nice salad. >> reporter: advice i guess i will take. not even a bite? please? abbie boudreau, abc news, los