Posts from the ‘4hb’ Category

the count down begins

See I turned 29 today and this being the last year in my 20’s so there are a few things I’ve been thinkin I should have completed before I hit the big three oh.

Here they are

  • get a savings going again
  • lost this extra 20 lbs of baby weight to hit my pre pregnancy weight and maybe throw in an extra 10.
  • start up a company. (cant tell you what it is cause its a secret…for now anyways but we have a name picked out already)
  • be more patient with my kids and daniel
  • see how long I can grow my hair. This should be interesting
  • start exercising at least 3 times a week.
  • get back into the 4 hour body
  • get my nubbin looked out
  • start blogging more. not that anyone needs me too but its a good tool for remembering whats happened.

simple enough right? we’ll see.

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weight loss

so i’ve had a few people ask me about this “4 hour body” thing daniel and i have been doing. (also my sister michelle and her hubby jeff. they got us started)

so here i go with my cliff notes version of the 4 hour body diet.

getting started

  • start on sunday or monday so you have a full week before your cheat day
  • measure both arms mid bicep, waist at navel hips widest point below navel and both thighs
  • weigh yourself
  • get an accurate body fat percentage
  1. eat 30 grams of protein within 30 minutes of waking up. we accomplish that by drinking some “protein 7” protein mix in either h2o or a cup of coffee. we get it at the nutrishop down the street. we add some cinnamon to it to help keep our blood sugar level. you should eat some beans and veggie at this point too but i dont have time in the morning so its just the drink then i’m off.
  2. drink ice water. and lots of it. in fact he advocates ice baths 3-4 times a week. the body burns more calories trying to warm back up then if you stayed at the pleasant 98.6 degrees we all are all day. but if you cant do the ice baths he says start small with ice packs on your chest and upper back 30 mins a day and then cold showers then ice baths. he only takes 10-15 min ice baths i think.
  3. eat about 3-4 times a day. heres where the most questions come in. the dos and donts. do eat protein, beans, and veggies at every meal. dont eat any carbs (other then the beans) all you have to do is ask yourself is this carb a bean/legume? if the answer is no then DONT EAT IT! NO dairy. soy milk is included (soy bean are ok to eat) NO fruits, sweeteners real or artificial. but he says he enjoys about 16 oz of diet coke once a day or so and it doesnt affect anything. so no rice, bread, potatoes or yams, tortillas, chips or anything else you can think of. In the fruit exceptions category tomatoes are ok.
  4. condiments. avocados are good and oil and vinegar are great. you can use some butter on veggies and stuff. you can use “lite salt” and lots of other dry seasonings as long as the sodium is low. katchup is not ok cause of the sugar content. unless you make it yourself dont eat it. but i use ranch or fatty dressings on my salads and that seems to be ok.
  5. test it out. be your own test dummy. bend the rules if it works for you.
  6. red wine. not a must but a can do 1 glass a night if you so wish of a Merlot or something like that. something thats low in sugar.

food list

Proteins

eggs, chicken breast or thighs, beef (preferably grass feed), fish, & pork

legumes

lentils (aka dal or daal), black beans, pinto beans, red beans, soybeans

veggies

spinach, mixed veggies including broccoli cauliflower, or any other cruciferous veggie, sauergraut, kimchee, asparagus, peas and breen beans

somebody also did very well doing the chipotle diet. burrito stuff in a bowl. he even did sour cream and cheese. experiment.

setbacks

  • not eating enough protein upon waking.
  • not drinking enough water
  • not eating enough protein throughout the day
  • skipping the beans. they are a slow burning carb and help maintain the full feeling between meals.
  • counting calories. dont do it. just eat till you’re full. no worries
  • only looking at the scale for results. this diet helps build lean muscle super easy so you will be losing inches like crazy but not so much in the lbs department. women who’ve had two or more kids and/or are over 40 will have slow results wait 4-6 weeks and it’ll pick up.

cheat day

once a week (normally sat) go completely nuts eat your heart out. all the nos now become yes’s. with a few rules

  • grapefruit juice take a shot glass size amount of it before you go nuts. then do some air squats, wall presses (standing up push ups against a wall) or get some resistance bands with in the hour of pigging out. the juice helps open up some special things in your muscles and helps burn things off faster when added with a little exercise.
  • drink caffeine. it helps move the food along so it doesnt spend much time getting soaked up into the body thus turning it into fat.
  • dont forget your cold therapy.
  • i think he says add cinnamon too but im not sure. hey what could it hurt though level blood sugar is great.

all that being said i think thats it for the diet part of it.

now for some of my results. now Im not as brave as some people out there and you will never catch me posting my weight on anything that others can see. I’d just die if that every came out. I don’t even let daniel take my measurements cause I don’t want him to have an actual number in his head of how fat his wife is. anyways. we had been farting around half heatedly with this diet for a week or so before we started doing it right. we did that for a week then took our measurements. NERDS I KNOW. so we finally did that on feb 15th. (great day to do that right after pig out vday. hehe) then i measured myself again on the 15th only change was an inch off my thighs. and about 8 lbs. then i measured again today and lost .5″ off my left arm, 1″ off my waist 1″ off my hips, and another 1″ off both thighs 3″ off my chest (sad times) and 2″ off my ribcage! grand total: 9.5″ YIKES!!!!!! ive been pushing the boundary’s too much and haven’t been losing but i havent been gaining so I’m ok with that. šŸ™‚

his book is in laymens terms but has sections of all the nitty gritty science details of why this works. he’s tested on himself and a few hundred others with just as many awesome results if not better. i strongly suggest getting the book. we have it for the kindle on our android phones and our ipods. i wanna say it was like $10. or get the hard back for like $30.

I’ve also “liked” 4 hour body recipes on facebook and I follow tim ferriss on twitter and i “liked” him on facebook.