My Writings. My Thoughts.

9 Weeks & 23lbs Later: 4-Hour Body Update

// July 16th, 2011 // 2 Comments » // life

Wow. I’ve been doing the 4-Hour Body for 9 weeks! I’ve been quiet lately about it but mostly because work has been busy. This week was the first week I just tried to maintain. I’ve lost 23 pounds in this time and have gotten much stronger and started running… which I love.

Yes, I Jason Bradford, admit to loving running. I’m on the treadmill every night now. It’s addicting. The feeling of energy is something that I had long forgot about. No longer.

I really love the 4-Hour Body program. I will admit to deviating this week, however I am still losing weight/toning. The object is to find something you can live with, maintain and not fail at. I feel like I’m at that point… I still have some fatty spots I’d like to lose so I’ll just keep working on them.

Week 9 Update:
Weight: 183 lbs
Inches: (I keep forgetting to measure because I’m in a hurry to eat!)- maybe I’ll take them mid week next week.

How’s it going with you guys?! I hope all is going good. I encourage you to keep it up, it works! If you need any help just let me know (I’m not an expert but happy to try and help!).

Some have asked what my typical week is, so here’s an overview-

Breakfast: Eat within 30 mins of getting up. Usually scrambled eggs with a few slices of tomato. I’ve also cooked pork chops, omelets and drank a protein shake. The point is to get protein in your system as soon as possible.

Lunch: Lunch is usually a piece of chicken, a salad, a burger (no bun, no cheese) w/ bacon and a fried egg, legumes (black or refried)

Dinner: Steak, Chicken, Fish, Salad, Pork Chop/BBQ, broccoli, carrots, beans or I’ll end up at Cracker Barrel for the double meat breakfast!

Exercise Monday/Wed/Friday: Kettlebell Swings=  usually 4 sets of 30 for a total of 120 swings.  100 Crunches, 50 oblique side lifts

Exercise Daily: Run 15-20 Mins (medium speed 12-15 min mile),   walk while working (2-8 miles a day depending on how long I need to be at computer)

Saturday is CHEAT DAY: Eat Rolo McFlurries as if there were no tomorrow.

So as you can see it’s nothing crazy and not hard at all… it’s just a matter of committing to do it.

 

GoPro and Fireworks

// July 5th, 2011 // No Comments » // life

This year for July 4th we got some extra cool fireworks.  And since I’m obviously looking for any reason to use my GoPro HD cam it seemed like a good idea to film some of the festivities.

I realize most people don’t watch 4 mins of video on the web-  so skip around or watch it all.  We set the GoPro flat on the ground so that it was aiming straight up.  This is a fun little section of fireworks we did.  Enjoy!

 

 

Time To “Tweak” The 4-Hour Body

// July 2nd, 2011 // No Comments » // life

Well, it has happened.  The weight loss has slowed.  Panic mode? Nope.

Like with most diets or eating changes our bodies eventually get used to it.  Even with a cheat day thrown in-  at some point it levels off.  Mine has leveled off too soon.  I want to continue losing weight.  I want to get to a specific number and stay there.  I don’t want to gain a ton of muscle (the little bit I’ve gotten since this started has been awesome but it’s enough for me!).

No, I’m not quitting the 4-Hour Body exactly…  Yes, I’ve already tried to tweaks in the book to kickstart the weight loss again.  Nothing seems to work for the weight loss.  Maybe I’m working out a bit too much and the muscle is just developing. I’m not sure, so I’m getting a fresh start.

Last week Tim Ferriss, author of the 4-Hour Body, suggested a book called Everyday Paleo.  I’ve been reading Everyday Paleo and the two plans are very similar.  I’m going to switch to a strict paleo diet for the next 4-5 weeks to see if I can kickstart again.  The biggest difference in the two? The 4-Hour Body focuses on a lot of bean/legumes and the Paleo diet allows some fruit.  This will be a welcome change for my taste buds!

I’m going to continue the exercises from the 4-Hour Body but maybe cut it back a bit and focus on cardio more.

I’m not a Dr. so this is just me experimenting with combining two amazing health plans.

Here’s to Everyday Paleo and 4-Hour Body.  Beginning Week #8

 

Week 7 Update:
Weight: 189
Inches: 144.5

Total thru 6 Weeks:
Weight: 17 Pounds off (no change)
Inches: 11.5″  (Down 1″)

 

Treadmill Desk : Awesome!

// June 29th, 2011 // 2 Comments » // life, Technology

A while back a friend of mine told me about his ‘treadmill’ desk…  ridiculous I thought, but an amazing idea!  I didn’t have a treadmill until 2 days ago.  The first thing I did was get it setup and the next day I began measuring to build my treadmill desk.  My smart wife was like-  grab your Goofboard (an amazing board to work on your balance- closest thing to surfing in TN!) and just put it up there-  use your lap desk and get working!

So it was that simple.  My first day working I walked 5.5 miles over the course of the day.  As a matter of fact I’m typing this while walking.

A couple of notes.  It’s not hard.  I put it on about 2mph to get started.  If I have a skype call or just get a little sweaty I drop it down to 1mph.  Typing is surprisingly easy too-  not too many mistakes yet.

If you have some cash to blow and enough space you can get a really nice Treadmill Desk.  I don’t have the room!

Here’s hoping to kick the 4-Hour Body into overdrive!

MISSING: 17 Pounds! : 4 Hour Body Update

// June 26th, 2011 // No Comments » // life

Well, after ranting against the scale this week I must say it made me happy at the end of week 6. I finally got back to the 180′s– well, 189 to be exact! I know the scale can be my mental enemy but I must say that I want to be in that 175-180 range. I don’t want to be 190 and muscle. I want to be 180 and tone. With that said, I’m 9 pounds from 180.

Very exciting and scarey at the same time. Usually the last bit is the hardest. However, I’m buying a treadmill today and it connects to ifit.com – Needless to say, this is going to be the most intense cardio and exercise week since I started this journey.

How’s it going with you guys? Cheat day yesterday was insane and I’m actually starting to think I don’t need to get sick just to feel like I’ve ‘cheated’!!!

Week 6 Update:
Weight: 189
Inches: Forgot to measure!!! (not happy but will next week)

Total thru 6 Weeks:
Weight: 17 Pounds off
Inches: 10.5″ gone (assuming last weeks measurements count)

 

(I’ve also picked up another book.  If you think the 4-Hour Body is a bit too much, check out Everyday Paleo.  The biggest difference I’ve seen with the Paleo diet is fruit is allowed, not a lot but some, and beans are not.  Exact opposite w/ 4-Hour Body.  Good read though!)

FYI: If You Are A Bully… You Suck.

// June 22nd, 2011 // No Comments » // life

Ready To Quit : 4-Hour Body Update

// June 19th, 2011 // No Comments » // life

Yeah, as pumped as I was to get started over 5 weeks ago-  today is a day I want to just quit.  I still can’t get pass that nagging scale in my bathroom.  I want it show drops of 5 and 10 pounds a week!!!  However, I know it’s more than that and I really should ignore the scale.

It’s insane to say that.  I know I should ignore it and the numbers don’t mean much but I still let it get me down…  Why?  Talk about a mental road block!

With that said and off my chest.  I’m not quitting.  I am going to have to ‘tweak’ some things.  This is the beginning of week six.  I did lose almost 2″ last week which is actually great.  My clothes are fitting different and I do feel much better.  As far as weight? I dropped one pound.  I have no way of telling how much I gained via muscle.  I’m over a week into my Kettlebell training (3 days a week). So the numbers:

Week 5 Update:
Weight: 192
Inches: 145.5″

Total thru 5 Weeks:
Weight: 14 Pounds off
Inches: 10.5″ gone

So how are you guys doing?  Ready to quit or just getting started?!  Hang in there and IGNORE the scale!

I Survived Charleston! : 4 Hour Body Update

// June 12th, 2011 // No Comments » // life

For those of you who know me well, you know I travel to Charleston once a month to work with my dear friends and clients, Daniel Island.  You also know that when I go… I eat good.  I eat out almost every meal and it’s the last place I’d ever want to think about a diet!!!  All that to say… I survived week 4 of the 4-Hour Body.  No cheating and eating well.  It looks like I only lost 1.5 pounds and unfortunately I didn’t have a way to take measurements.  I’m not disappointed at all.  As a matter of fact I had a little physical break thru.

I have energy.  I feel alive.  I’m motivated. I have some of my drive back.  I attribute that to the 4-Hour Body diet, stretching and exercising.  Even though the “number” didn’t drop much my body is thanking me and I’m motivated more than I ever thought I could be after 4 weeks of a lifestyle (diet & exercising) change.  So if you are working on eating better and  exercising a little more I want to say keep it up!  Don’t stop!  At some point it just clicks and you realize how much better you feel.

Many of you also know that I love to surf.  I was a pretty big guy so getting out past the break and then getting into a wave was serious work.  I went surfing a few times this trip and had the energy I had when I was 20!  No heavy breathing and I had no trouble paddling out!  Another motivation.  I’ve got about 5 weeks before my next trip so I’ve got time to drop 20 pounds and get in even better shape.

4 Hour Body : Resources

// June 8th, 2011 // No Comments » // life

Yes, my blog seems to have been hi-jacked by the 4 Hour Body.  I’m obsessed…  I admit it.  However, I’ll admit this is the most action my blog has seen since the early days of “Free Music” posts.  So now I know… you people are interested in the 4 Hour Body!

I’ve met a lot people who are working thru the book and I’ve enjoyed learning from many and actually helping some of them.  I figured since there seem to be so many questions about the 4 Hour Body that I’d list some resources and other sites that I reference as needed.  If I’m missing some please add in the comments section and I’ll get it added.

Obviously just a few- hit me with more great sites!  Again, thanks for reading and encouraging.

3 Weeks Down : 4 Hour Body Update

// June 5th, 2011 // No Comments » // life

Well-  I’ve made it 3 weeks.  3 solid weeks.  Absolutely no cheating and stuck with the strict portion of the diet. So what has this got me?

Beginning of Week 4 Checkin:

Weight:  193  (down a total of 13 pounds!)
Inches: 147″ (down a total of 9 inches!)

 

Needless to say, I’m sticking it out.  Results = great motivator!!!

The 3 exercises have been easy to stick to and last week I added the stretches.  I’m limber now!  Well, getting there.

Quick check-in before I go to church!  Thanks for all the encouragement and notes, it helps!!!

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