So we've been lax in updating, but life gets busy sometimes. Here are the final results for our challenge. To refresh, the goal for me (Daren) was to do a body recomposition - lose fat and gain muscle at the same time. Ideally I'd end up around the same starting weight (163lbs) but have more muscle and less fat than when I started.
April's goal was to lose weight and tone up a bit. Here's the final results:
Weight (lbs): 163.8 > 167.8
Body Fat (%): 22.9 > 17.8
Total Fat (lbs): 37.5 > 29.9
Lean Mass (lbs): 126.3 > 137.9
So, I'd say the 4 hour body works! In 4 weeks (28 days) I managed to lose 7.6 pounds of fat and gain 11.6 pounds of lean muscle, which means a loss of 5.1% body fat. I'm not where I want to be yet (goal is sub 12%), but feel like if I do this for another month I could get there. I effectively did a 19.2 pound body recomposition, only 0.8 pounds away from my goal of 20. I have never done this well with a diet/workout plan, but it's actually really easy when you see these kinds of results each week. I highly recommend it to anyone trying to change the way you look and feel.
April lost a total of 2.5 pounds over the course of the month, but kind of fell off a little the last two weeks. She lost over three pounds in the first week but didn't really keep up with the exercise plan, which is a big part of her program. I see the 4HB as a great way for women to lose weight and change their body composition, but it takes the little bit of effort to make sure you're working out 3 times a week and sticking with the slow-carb diet.
So, we know what this means, right? Yes folks, I won the iPad.
What more is there to say? Thanks for reading, and if you have any questions about this diet & workout, please let me know.
6 years ago