Making diet and fitness fun and easy

Archive for December, 2010

My 4-Hour Body Goals

The structure of the book is quite unique in that there is something for everyone (maybe not everyone but most people).  I think this is a good thing and a smart move by Tim, kind of a choose your own adventure (I loved those books as a kid).

So what are my goals, and what chapters/techniques will I be focusing on?

  1. Losing weight/fat and gaining (back) muscle
    I was a multi-sport (average) athlete as a kid and losing weight was never an issue, gaining it was.  Now that I am 31 I have gone up and down the sale like stock prices in a bear market.  So my first goal is to drop some L-Bs and gain back some muscle.  I obviously want to do this as quick as possible.
  2. Increase speed, strength, flexibility and endurance
    I could at one time bench 250lbs and squat 400lbs which is only amazing when compared to my current strength.  I also still play some organized sports and would like to be one of the faster guys again.  I have ran a hand timed 40 in 4.75 about 11 years ago.  My flexibility and endurance has always been low, but it has gotten extreme in the past few years.  My wife kicked my ass last year in a 10Km run.
  3. Fix My injuries
    I have some old football (knee) and other (shoulder, back, groin, hips) injuries that I have seen 1 Chiropractor, 2 Physiotherapists, 2 Acupuncturist, and 6 Massage Therapists for.  Hopefully getting these fixed will help me preform better and feel better.
  4. Sleeping Better
    I have never been able to get to sleep very quickly unless very tired.  I have already started a post specifically about this here.
  5. The rest of the book
    Now some parts of the book are a bit contradictory to others (Subtracting fat vs Geek to Freak) but I do have a brother that has a hard time putting on weight, and I am going to try to help him using the book.  All other parts of the book are new goals that I have.  Improving sex my wife will appreciate, and I have always wanted to enjoy swimming more, and who doesn’t want to live longer and healthier.

So that Is what I am focusing on in order.  I will try to have a page with my current routines, although I don’t usually have a Monday Wednesday Friday type routine but I do have routines.


Insomnia – Engineering the Perfect Night’s Sleep

I have had the 4-Hour Body for almost 2 weeks now, and have read almost all of it, and re-read the chapters that are most important to me.  It is 12:22AM right now and I can not sleep.  I don’t really have insomnia, I do sleep well every night I just take a long time to get to sleep most nights.  I have been this was ever since I was a kid, thankfully the chapter titled “Engineering the Perfect Night’s Sleep” will solve this for me, right?

Instead of just reviewing the steps for turning off my monkey mind I will write about them as well.

  1. 67-70 Degree Room Temperature
    This probably won’t be possible for me, I have a 2.5 month old baby sleeping in our room and my wife is constantly cold and likes the room warm.  I will probably be closer to 71-73 degrees but should be OK.
  2. Eat a Large Fat and Protein Meal Within 3 hours
    I don’t really have a consistent schedule (never really have with is why sleeping some times is difficult), so eating is usually not 3 hours before bed.  I usually eat between 6 and 8pm and got to bed between 11 and 12.  In another chapter Tim talks about celery sticks and almond butter as a night snack.  I have not tried it yet but I well try to see if that helps at all.
  3. The Phillips goLite
    I saw this light at my local Costco the other day in the pharmacy section, might spend the $40 on it if it does help with waking up and getting to sleep as Tim suggests.
  4. Tax the Nervous system
    I have not been able to try this yet but might make the pre-hab workout my evening workout.  Currently I am doing dynamic stretches, myotatic crunches, and kettlebell swings or walking for my morning workout
  5. Ice Bath One Hour Prior to Bed
    This one is probably something I will start doing as well.  Currently I am taking a 5 minute cold shower in the morning after my workouts but adding the ice or just a cold bath seems to kill 2 birds with one stone (sleep and BAT fat loss)
  6. Ultrasonic Humidifier
    I do have a humidifier, we bought it just before our baby was born a few months ago for him, but we bought a warm mist one not an ultrasonic one.  It does seem to help my sinus issues, but doesn’t do anything to get me to sleep faster.
  7. NightWave Pulse Light
    I am not sure if this would be a good idea for me as I sleep with my wife and baby.  It does say that does not disturb others but I am doubtful of that.  I think this would be a last resort for me.
  8. Half Military Crawl
    This is actually how I usually wake up, I have not consciously tried to use this position to fall asleep yet but I will try it and report back.

I will post an update in the next week or so after I have tried these few things out and see how well they help.

NightWave Sleep Assistant Travel Edition NightWave Sleep Assistant Travel Edition

The NightWave Sleep Assistant for Insomnia Blue Light Travel Edition provides users with a pre-sleep relaxation session from the comfort and privacy of their own bedroom. By projecting a soft blue light into a darkened room, users are able to follow the light as it slowly rises and falls. By doing so, the users breathing slowly becomes synchronized with the blue wave to provide the body with a relaxing rhythm. This easy to use, safe and non-invasive device is designed to alleviate restless mental activity and help reduce stress, tension, and anxiety. By calming the body and mind through breathing, the NightWave is the only non-drug method that aids in ending insomnia. Give your body the good night’s sleep that it deserves and purchase your NightWave Sleep Assistant for Insomnia Blue Light Travel Edition today from ActiveForever! NightWave Sleep Assistant for Insomnia Blue Light Travel Edition Features: Eliminates tossing and turning Provides physical relaxation Reduces stress, tension, and anxiety Soft light does not disturb others Helps speed recovery from jet lag Silent, natural, non-invasive device Does not require headphones, wires or masks Projected soft blue light slowly rises and falls Compact size, ideal for traveling Safe and effective for all ages Several mode timers to aid in sleeping

Hello world!

Welcome to my diary for my 4-Hour Body experience.  I am going to try to use this blog/site as my journal to track my progress as I go through the 4-Hour Body book by Tim Ferriss

I purchased the book the day it came out at a small book store called Coles close to my office.  I started reading that night and have not quite finished all of the book, but have gotten through the parts that are the most important to me in about a week.

My short review of the book (long review will be another post) is that it is very helpful.  For anyone that has been reading Tim’s blog and wants more details on things like the slow carb diet, or putting on mass this book will help with 1) information and 2) motivation.

I will try to post daily and will put up some additional links to products etc that you can purchase that are required for accomplishing the goals of this book.