7 steps to preparing for the 4 Hour Body Lifestyle and Diet
So we’ve written a lot about what it’s like to start, and even what to expect, but I felt like it would be worth just noting down how I would prepare for the 4 Hour Body slow carb diet, if I was starting over again. So here it is – with 20/20 hindsight, this is how I would make it work.
Step 1 – Define goals
Here, its a simple mix of looking at where you are now, and looking at where you’re going and where you want to be. Be totally specific about what you want to achieve, and give yourself a timeframe. Don’t be too scared to be ‘unrealistic’ – remember, progress is progress, but there’s nothing like having a big goal to work hard for.
Step 2 – Prepare your physical world
Here’s the time when you clean out the cupboards, alert the neighbours and have ‘that discussion’ with your significant other, if you’re going to be doing this solo. Having regular food in the house is a real challenge, and not seeing it really helps. Even just a glance at a food label can set off food cravings for us, so you’re forewarned.
Step 3 – First shop and meal plans
Write yourself a list of some sample meals you think you would like to try. Check out our Slow Carb Food Diary or our Slow Carb Meal Ideas Photos for some inspiration. The key here is that you have 5 meals, or 7 max that you like the look of. Now go and shop for a week. There’s nothing worse than running out mid-week and starting to make-do. That is a surefire derailer, I promise. When you shop, include some cheap tupperware containers as well, in case you make too much, or want to make extra to pack to take with you. Portability is a challenge – so wherever you can, make extra, pack it and reheat, or eat cold. This one tip will save you heartache.
Step 4 – Calendar out your attack on the first 4 weeks – with milestones
I suggest printing a calendar and marking out your weigh-ins, measurements (esp body fat %), menstrual cycle if applicable, and target points for achievements. It’s important to achieve things in the first 2-4 weeks, otherwise it will be difficult going to stick at it. Here, I suggest you set the 2 week mark as the beginning of the basic exercises listed in the friend’s fat loss section, or the Michelle Obama arms section. I am saving Occam’s Protocol for month 2. I think fat loss on pure slow carb eating is easier than combining attempted fat loss with eating for gym training, as will be the case with Occam’s protocol. The slow carb meals should give you enough energy and enough protein for recovery, with the small workouts suggested. Also, get your exercises planned out, so you’re not still deciding once you’re in your first week – I made this mistake.
Step 5 – Get ready, and equip yourself for success
Here, I’m thinking water bottle, handy lemon juice, easy ways to measure and weigh things, good kitchen tools, and a notepad for listing out cravings. Listing cravings during the week turns a ‘no’ into a ‘not now’. Much easier to take, especially in the first week.
Step 6 – Go for it.
You’ve done so much work by now, that all’s left to do is pull the trigger and live it. But having done the preparation work, you’re not combining new ideas with new behaviour – I think this is key to success. There’s nothing worse than second guessing, or having to plan your actions as you do them. Now you’re planned, you’re simply carrying out the plans. No more thinking need – refer to the plan. Easy!
Step 7 – Look forward to cheat day and relax when it comes.
It’s not meant to be a stressful event, despite all the detailed and specific things mentioned in the book. Yes, you can do some air squats, and do some fruit juice with coffee, and take AGG, and all those things. But most of all, its a mental health day. So enjoy it!
Good luck, and all the best, I recommend the slow carb four hour diet to anybody who wants to learn about food, its effect on every aspect of everybody’s lives, and what some little changes can flow on and create. (Hint: Something incredible in your life).
Leave me a comment if you have a question, or an idea!
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