Over the last few weeks, a lot of people have asked me what I’m doing to lose weight. Especially after my health screening, people are interested in how I’m doing it (even the screener herself!). The problem I found is that I don’t have any good posts here to send folks to who know nothing about The 4 Hour Body!
So today I want to discuss in 700 words or less how I’m doing it!
Not a diet
The first thing I want to mention is that 4HB is not a diet, it’s a book. You could say it’s also becoming a lifestyle, and a lot of us (myself included) have been saying we’re “on 4HB”. But the truth is there are several diets in The 4 Hour Body for different purposes.
The book also talks about exercise, endurance training, sleep, swimming, and even a bit on sex. The subtitle is “An Uncommon Guide to Rapid Fat Loss, Incredible Sex, and Becoming Superhuman”. I’m not trying to become superhuman, but the point is it’s got a bunch of stuff.
The parts I pay attention to
I started with the fat loss section, where I found the diet I’ve adopted: the slow-carb diet.
I don’t know who started the slow-carb diet (SCD), but I know I like it. Without going into too much of the detail (not enough room here) here are the very basics of SCD:
- eat only protein, vegetables, and legumes 3-4 times a day
- drink more water than you think is necessary
- if you get hungry, you’re not eating enough at meals
- forget all of that one day a week and eat whatever you want
There are two things that my mind loves about the SCD: I don’t feel deprived, and there’s nothing I can’t eat.
Follow the guidelines in the food list for 6 days a week. One day a week eat whatever you want. I’ve written about cheat days, so take a look at those posts.
The bottom line: if you give your body the fuel it prefers, you will burn fat.
Ps, I still make sure my fuel is absolutely delicious!
What about exercise?
The hardest thing to understand about 4HB exercising is that less is often more.
There are several exercise styles mentioned in the book: Perfect Posterior, Occams, some endurance workouts, and more. One thing that’s consistent between them is something called the minimum effective dose (MED).
Basically, you don’t need to boil water at 400F degrees because 212F is sufficient. Why do an hour of lifting if 15 minutes is enough?
I use things like body weight and a kettlebell to get my workouts done. They usually take me 15 minutes, and I feel as spent as I used to after an hour at the gym. It’s an intense 15 minutes, but it’s effective. It’s proving to be more effective than all that time and money I wasted at the gym.
Check out this article for more detail on exercise.
Two tips for you
To finish up, I’ll invite you to do two things this week if you’re interested. It would be great if you bought The 4-Hour Body and started right away, but I understand if you’re not ready. If you do these two things, I bet you’ll lose weight the first week:
- Eat a good breakfast with at least 20g protein within an hour of waking up. My typical is 3 eggs, ½ c spinach, and ½ c lentils.
- Drink at least 2 liters of water a day, preferably 3.
If you do that and don’t notice a change in your mood, weight, energy levels, or something else noticeable, you can call me silly. If you do see a change, come back here for more info. I’m always happy to share as much info as I can with you!
I want to hear from you! Regardless of how long you’ve been doing this, what is the biggest or most unexpected change you’ve noticed?