**two things: sorry for the infrequent updates – life has been hectic (with work and a new baby on the way), and sorry for all the weird changes around here – I’m playing with the site’s layout/themes and trying to find one I like best. Please bear with me!**
I’ve decided that for this next month I will do my best to put the “4 Hour” into my 4 Hour Body.
By that I mean I want to see what happens if I commit to doing only 4 hours worth of work/exercise in this next month. One hour per week, for 4 weeks. I want to see what kinds of changes I can make.
Obviously, like most of you reading this, I’ve been doing the 4HB/Slow Carb diet for a while now – and I’ve dabbled in doing some exercises here and there, but nothing consistently. I’ve had good success with this – and as I’ve stated in other posts, this is a lifestyle change for me…not just some “diet” to do for a couple weeks til I get down to my goal weight. I’m at a point where I think I can only lose more fat if I add in the exercise that is necessary for a healthy life.
Here is a little progress update to get an idea of where I’m at (I have some photos but I’m waiting to post them):
12/19 @ 196.2lbs (89.2kg)
4/1 @ 173lbs (78.6kg) *this changes slightly daily*
Diff: 23.2lbs (10.5kg)
This has been done, almost entirely, through diet.
What I’m going to do now is start adding in one hour per week of intense, interval exercises. This could be interval sprints, hill sprints, Occam’s protocol one set to failure lifting, or other things to get my heart rate cranking.
The weather where I’m at is getting nicer, and except for the winds, I should be able to get outside and do some quick, but intense workouts. I’m also going to my local Town Hall has a recreation center with a good amount of free weights and machines perfect for Occam’s workouts – and it only costs $15 per month for access.
I’m going to space workouts so that I perform one of the following schemes: 10 minutes/6 days, 15 minutes/4 days, or 20 minutes/3 days. This is the only “workouts” I’ll follow – of course there are other “Non-Exercise Physical Activity” (NEPA) things I’ll be doing that will add into the overall activities each week – but the only thing that will be changing from my general lifestyle is this addition of only 1 Hour per Week of intense exercise.
I’ll update, sort of “flash diet” style, my exercises and progress. And maybe, soon enough, I’ll grow the cojones to post my before/after/after exercise pics…
What are you doing to get your “4 Hour Body”? Share with us in the comments.