Last week I read The 4 Hour Body: : An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Tim Ferriss and loved it. The book is loaded with great info. I’m going to do the Slow Carb Diet, kettlebell workout, 6 minute abs, some cardio of my own, and of course I’ll be golfing. My plan is to keep track of everything, take photos of my meals, and publish a weekly update.
Equipment
- 4 Hour Body book
- 50lb kettlebell
- Yoga mat
- Orbitape Body Mass Tape Measure
- Withings scale
- RunKeeper iPhone app
Before 4 Hour Body
For full disclosure, I lost some weight since November 28th, when I hit 198 pounds on the scale. I was able to do this by cutting out junk food, fast food, pop/soda, and trying to eat good healthy foods most of the time. I did a few short workouts near the end of December and have been doing cardio for the last 2 weeks.
Current Data
To track progress I’ll be using 3 key numbers, which I recorded this morning:
- Weight: 193.9 lbs
- Body fat: 19.4%
- Total inches: 144.75
Total inches is a sum of the right arm (mid bicep), left arm, waist at navel, hips, right thigh, and left thigh.
Goals
At the end of 4 weeks I want to get my weight down to 180, body fat to 12%, and total inches to 135. The plan is to weigh in each day and take the other measurements on Saturday since that’s cheat day. I’ll post a progress report every Sunday. I dare you to join me on this journey!
Nick's Blog 
How do you determine body fat?
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Using the Withings scale, which isn’t the greatest, but it’s easy and better than nothing.
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Where did you get your kettlebell? And do you only have the one 50lb-er, or you have others?
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Bought it at Sports Authority when they had a 20% off sale. 50 lbs is the only one I have.
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