Posts Tagged ‘4hb’

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.


Time To “Tweak” The 4-Hour Body

// July 2nd, 2011 // Comments Off // 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!

Ready To Quit : 4-Hour Body Update

// June 19th, 2011 // Comments Off // 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 // Comments Off // 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 // Comments Off // 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.

Silence Does Not Equal Failure : 4 Hour Body Update

// May 25th, 2011 // Comments Off // life

I know I’ve been quite since Saturday… sorry!  Usually my silence will mean I’ve fallen off the wagon or that I’m trying to avoid talking about failure.  NOT THIS TIME!!!

All is going great still.  I’ve had a few testing moments but I survived.  Usually by now I’ve also cheated a ‘little’ and justified it some how.  Again, NOT THIS TIME!!!

To give you an idea of how bad I am at sneaking food.  The last few diets I went on I played the game very well in front of others (especially my wife).  Not sure what good it does to fool others but I felt like needed too.  One trick was to sneak off to Target and grab a Coke slushee and a cinnamon stick to have while walking… and when walking out the door I’d grab a Reese’s Cup (usually the 4 pack) and suck it down before getting home.  Pathetic, right?!  Happy to say that I took my solo trip to Target the other day and did not cheat-  can’t say I didn’t think about it but bottom line is I grabbed a bottled water and got what I needed.  It was a joyous moment.

It’s the small victories, right?   I’m feeling great and am finding little pockets of energy I didn’t know I had!

Thanks again for supporting and not offering me secret bites of candy!

3 Days In : 4 Hour Body Update

// May 19th, 2011 // Comments Off // life

Wow, so I’m 3 days in and it’s going great.  #1 motivator?  Results!  I’ve lost 6.5 pounds in just 3 days.  I told myself I wouldn’t check the scale for the first week-  that is usually a major disappointment and a way to get off track and quit.  However, I could tell I had dropped a bit so I was just curious.

I’ve lost the weight by strictly following the 4 Hour Body ‘slow carb diet’.  No exercising.  I’m not saying don’t exercise because I’m going to start.  I can’t wait to see how much comes off after I do a little exercising (20 mins a week).

And now I’m starting to sound like a commercial or ‘testimony’ so I’ll stop.  Just know it’s working and worth checking out the book.

Some Notes On The First 3 Days

My diet has been pretty simple and very easy to maintain and keep up with. I’ve eaten out once and had a grilled chicken salad. I’ve been heavy on the spinach and eggs.  I’ve had hamburger steaks, salmon, cod, pork chops, black bean, white northern beans, spinach and chicken.  I’ve not missed anything yet (except the chocolate).

I’ve also been keeping a list of the items I want on my cheat day…  cheeseburger, chocolate cake, chocolate covered peanuts, fries, pizza, bbq–  It’s ridiculous how many things go thru my mind.  Writing them down helps big time!

I’ve attempted the cold water bit but I don’t like that at all.  There is a section in the book that talks about shivering and being cold.  Your body releases some stuff (can’t remember what it’s called) that helps accelerate fat loss.  My basic understanding is that your body starts using your fat to keep you warm.  Makes sense but I don’t like it.

Surprisingly, I was able to eat within 30 mins of getting up.  Getting Emma and Emerson fed and ready kind of worried me but it’s not been hard at all.  This is crucial to the eating plan… the protein gets your muscles and metabolism rocking for the day.

Yesterday I went to the Farmer’s Market and picked up some organic, grass fed beef and it was affordable and great tasting.  If you are interested check out: Bear Creek Beef

Unofficial Check In (1.5):

Weight: 199.5 Pounds

I won’t measure till Sunday


Thanks again for all the encouragement, tweets and FB comments… Very helpful in this whole accountability thing.  Anyone else doing this or some sort of weight loss/life style change?!  If so, how’s it going?!