Life after the 4 Hour Body

It has been just over 12 months since I started my 4 Hour Body experience. Many people have contacted me asking of my experience post the 4 Hour Body challenge… what I have taken away from the process. I have learnt a great deal about optimal dietary habits and metabolism which has forever changed the way I eat and view food which has also had an impact on my families health and well being as well. My kids understand the importance of eating good sources of protein as well as the importance of “eating a rainbow” of vegetables everyday. (PS, as one of my kids reminds me almost daily…white isn’t in the rainbow!)

I was successful in reaching my target weight goal within 30 days which was a loss of about 10% of my total body weight. Although the experience was excellent, I couldn’t see myself staying on any diet for any sustained period of time. Instead, I took away so many valuable things which I share below…

1. Eat a solid breakfast, soon after rising with as much protein as I can stand.

2. Don’t skip meals.

3. Eat less fruit and more veggies in my diet and focus on adequate protein daily. This is something that women generally seem to struggle with, but just the awareness alone, has made a huge difference for me in the food choices I make.

4. Cheat away, but with greater awareness. And exercise soon after the cheat meal. A set or two of squats in the ladies room have been a frequent occurrence!

5. In terms of supplements, I have gone off and on them several times now, and am convinced of their power. Continue with Athletic Greens,  and Magnesium supplements. I have found that these really make a big difference. I added Vitamin D3 after my 4 Hour Body experience. You can get the whole cocktail of these products here at a special price.

The pAGG supplement is also very powerful. I stopped taking pAGG for a while and really noticed a marked increase in my LDL Cholesterol to an unhealthy level.  I also really notice quite a difference in both energy levels and weight gain when I am not taking these supplements. You may not be able to sustain the 4 Hour Body diet strictly forever, but these supplements are a no brainer! Click here for the best pAGG available on the market.

6. I also continue to take a daily shot of  a liquid nutritional superfoods supplement Seven + Proformance (much better absorption of nutrients and minerals than multi vit tablets). This product also alkalises the body and has no added sugar.  To add extra fuel and curb cravings for chocolate at 4pm, a all natural and healthy Energy Drink based on Green Tea Extract- GreenZilla. Both eXfuze products are excellent.

7. Be careful with exercise. Don’t allow a good workout to excuse a sugar coma!

8. Make sure that you continue to consume healthy fats. I have found that a good quality fish and coconut  oils have been excellent.

9. I will never again crave for sugar and complex carbs in the same way I did before the 4 Hour Body challenge.

10. I will continue to have a DEXA scan every year, or second year to keep an eye of body fat composition and bone density. I found the information that I gained from this scan invaluable as a benchmark.

In hindsight, the 4 Hour Body experience is very powerful, empowering you to change your nutritional and eating habits forever and not just for the period in which you are conducting your own 4 hour Body experiment.

 

 

Constipation and the 4-Hour Body Diet

Constipation seems to be one of the most common challenges that people experience with the 4 hour body slow-carb diet, and when you think about it, it’s probably to be expected given Tim’s no fruit policy and increased meats/proteins which typically take longer to digest for your body to digest. You just cannot under emphasize the importance of elimination. This article brings together information from Tim Ferris, together with advice from Medical Doctors, Naturopaths and myself, an RN.

Many four-hour body people report that constipation is a temporary experience, resolving within a couple of weeks, whereas for others, weeks pass without any great improvement. There is some suggestion that more food and nutrients are being absorbed on this diet, and therefore there is less waste. Many people express great distress at the thought that retained waste also adds to the kilos and pounds.

So, lets look at some solutions. Tim Ferris doesn’t talk about constipation at all directly, but he does recommend several different things that will assist with constipation- Yerba Mate tea to increase the speed of gastric emptying, but he talks about the incredible power of Athletic Greens, like no other product mentioned in the book. From all accounts Athletic Greens is an outstanding product containing probiotic- necessary bowel bugs that promote healthy bowel function. Tim also recommends magnesium and potassium supplements which will both help prevent and eliminate constipation. But, really, for so many reasons,  Athletic Greens is an absolute must to try for yourself. There is nothing out there on the market like this.

Some other things worth considering are sit down to eat, and taking your time to eat and chew your food. Chewing promotes the necessary gastric juices that promote good digestion. Rushing and eating quickly, inhibits these important gastric acid production and also you don’t get the important feedback mechanism working to tell you when you are full. Drink plenty of water and eat water rich vegetables and foods like soups. A good water intake is very important and may be the single most important tip of all. To ensure optimal liver function for fat loss, increase hydration is also a must. The Mayo clinic recommends around 3 L of water (13 cups) per day for men and 2.2 L for women (9 cups).

Some people find that eggs can be constipating, particularly hard boiled eggs. So scramble, or fry eggs, and consider not starting the day with eggs. A great way to start the day is with the juice of 1/4 to 1/2 a lemon freshly squeezed into hot water. The lemon promotes weight loss, and the hot water first thing in the morning, gets your gut moving, promoting motility. Consider replacing some of the heavier meals with fish as protein which is easier to digest. Good quality oils may also be highly beneficial Udo’s oil. And lastly, increasing your fibre intake with fibrous vegetables likegreen beans and asparagus.

Another thing to consider, is that some naturopaths advocate eating according to your blood type and suggest that O+ blood groups (the most common blood type) do not do well on legumes with the exception of adzuki beans. Reducing legume consumption, to just these adzuki beans has worked well for some people until the symptoms reduce. Other people have used colonics or colonic irrigation to get them through the first couple of weeks.

Aerobic exercise particularly first thing in the morning is also very helpful- walking, running, trampolining,  rebounding on a mini trampoline, dancing. Your choice, just move your body!  Clockwise massage of your abdomen is also very helpful for promoting peristalsis, and getting things moving.

And lastly but very powerfully, use some power that few people know about- engage the power of your subconscious mind. Just like you can set an intention and direct yourself just before going to bed, to wake up feeling bright and ready for anything at a specific time- say 6.05 am  (without an alarm). Like magic, you will wake up either just before or right on time.   You can also set the intention before going to bed wake and promptly and visit the bathroom.  Go on, try it!. We would love to hear your feedback.

Save some time and money buy getting these good deals online, delivered to your door.

Athletic Greens Supplement References in the 4-Hour Body

Tim Ferris refers to his ‘ultimate nutritional supplement’- ‘Athletic Greens‘ supplement several times throughout  The 4-Hour Body. He cites 4 really good reasons why Athletic Greens should be an integral part of your 4-Hour Body challenge- Damage control for cheat days, increasing gastric emptying to improve your fat loss/ belly fat loss, using good gastric bacteria to promote fat loss, and utilising the ‘glucose switch’ to promote fat loss.

 

To save you some time and effort, he is a list of references where Tim Ferris discusses the Athletic Greens Supplement in The 4-Hour Body book-

P 114- ‘Damage Control’- preventing fat gain when you binge- ‘2 heaped tbsp Athletic Greens Supplement in water (86 kcal)’

P 116- ‘again under damage control- ‘2 heaped tbsp Athletic Greens Supplement in water (86 kcal)’

P p118- ‘My favorite greens supplement’, “Athletic Greens supplement (mentioned in the schedule) doesn’t contain caffeine but will also help… to ‘increase the speed of gastric emptying, or how quickly the food exits the stomach’.

p 123- ‘inside the micro biome: balancing bacteria for fat-loss’…Consider probiotics and prebiotics. Probiotics are bacteria. Prebiotics are fermentable substrates that help bacteria grow and thrive…. In this category, I’ve experimented with organic inulin and fructo-oligosaccharides, commonly referred to as FOS. For a host of reasons, I prefer inulin, which I get through the Athletic Greens Supplement mentioned previously’.

p 124- ‘tools and tricks’ Athletic Greens Supplement- ‘This is my all-in-one greens insurance policy. It contains 76 ingredients, including inulin for improving bacterial balance’.

p 149- ‘the glucose switch’ ‘11.19am 2 tbl Athletic Greens supplement+ 2g vitamin C’

p 150- ‘the glucose switch’- ‘Friday 9/25 2 scoops Athletic Greens supplement’

 

 

 

 

Four Hour Body PAGG Reviewed

The Four Hour Body PAGG stack uncovered

What is the Four Hour Body PAGG supplement? Tim Ferriss along with his fast weight loss diet and exercise regime, advocates using a combination of natural supplements for quick weight loss/ fast fat loss. PAGG fuels the quest for a fit and healthy body. I have to admit, it takes a bit or reading and re-reading to get your head around the various regimes he recommends, not to mention the complexity you add to your day sorting through the various bottles of supplements to get the right combination of supplements into you, prior to each meal. Integrating this into your day takes time and a little effort. If you want simplicity, I recommend you download the cheat sheet from my previous post which outlines what your daily if you are aiming to loose or ‘subtract’ fat.   It contains the meal plan/diet, exercise and supplement regime all on one sheet.

 

What’ in Four Hour Body PAGG

In terms the PAGG stack supplements, Tim Ferriss recommends the following regime-

Policosanol: 20–25 mg at night going to bed.

Alpha- lipoic acid: 100–300 mg (Tim takes 300 mg with each meal, but some people experience acid reflux symptoms with even 100 mg- so cut back if you need to)

Green tea flavanols (decaffeinated with at least 325 mg EGCG):
325 mg
Garlic extract: at least 200 mg (Tim routinely uses 650+ mg) He writes in his blog

‘Until further research concludes otherwise, I suggest using an
aged-garlic extract (AGE) with high allicin potential that includes all constituent parts, including S-Allyl cysteine. If AGE isn’t available, unaged garlic extract appears to work at slightly higher doses.’

Daily PAGG intake is timed before meals and bed, which produces a

schedule like this:

Prior to breakfast: AGG
Prior to lunch: AGG
Prior to dinner: AGG
Prior to bed: PAG (omit the green tea extract)

 

Getting the best Four Hour Body PAGG stack

Upon reading this, I headed to my local supplement store only to find there was a plethora of supplements to choose from. Even with the assistance of the resident naturopaths, the task of actually finding the right dose in each of the supplements was tricky enough. Even when you are taking these four times a day, it takes time to dispense your PAGG supplements. Then comes the task of swallowing the handfuls of pills. Tip– if you want to swallow a large amount of tablets in one go, raise your arm (like you did as a kid in class). This really seems to assist with opening up your oesophagus and getting the tablets down fast without getting stuck. Anyway, back to the handfuls of pills, I have found a great alternative!

Best Four Hour Body PAGG

The good news is that you can now get the whole stack from one supplier, online delivered to your door, in the correct doses. This saves you precious time, money and confusion! If you are a fan of the 4-Hour Work Week, you will know that it is important to find ways to continuously become even more efficient and leverage your time. If you are not a fan, you need to be!! (Here’s an audio link)

 

I have done some research on this company and they are impressive to say the least. They choose to forego their profit margins, using the more expensive and superior, natural as opposed to synthetic ingredients, to produce their product. Pareto Nutrition is the original company to do this, (don’t get fooled into buying the substandard copies) and has assembled the ultimate stack using the highest quality ingredients available following the guidelines in The 4 Hour Body to the mg. They have  also taken some of the guess work out of it for you, adding the B vitamin, Biotin to correct an imbalance caused by taking high doses of ALA.

4 Hour Body PAGG
the best Four Hour Body PAGG
Best of all they ship the four hour body PAGG widely to all 50 US states (plus Guam, Puerto Rico and any APO/DPO address), Canada, Australia, New Zealand, Hong Kony Switzerland, France, the Netherlands, Greece, Denmark, Germany, Spain Austria, Japan, Belgium, Swede, Israel, and the UK.

Here’s a link to the best Four Hour Body PAGG if you would like to check this out further- Buy Online Now

Glorious Fruit

4 Hour Body recipes that get results | 4 Hour Diet Recipes + 4 …


It’s been almost 4 months since we started the diet.  I originally thought this couldn’t be a long-term eating solution, but now I’m starting to change my mind.  I found myself at the market the other day practically salivating at all the glorious fruit before me.  Fruit, of course, isn’t on the diet, but to look at fruit as if it’s a treat? Now that’s a step in the right direction.  Not only that, but we’re eating more vegetables than we ever have, and loving them!  What foods are you learning to love again?  Would love to hear about your newfound “treats.”

I’m with you! On cheat days, ALL I really crave for is FRUIT!

Quick tips from the 4 Hour Body Book

Remember these words from the book?

1. Make it conscious.
2. Make it a game.
3. Make it competitive.
4. Make it small and temporary.

How are you doing these things in your 4HB journey?

Fat Loss Cheat Sheet

This 4-Hour Body Fat Loss Cheat Sheet gives you something the bookitself lacks- a much needed summary of the most important points for you to conduct your own 4-Hour Body Challenge or experiment. This sheet is specifically about fat-loss. In the coming days we will provide you with more sheets to save you time and add value to your 4HB Challenge. Whilst we all agree that it is vital to read the book for yourself, we are all going back and re-reading important sections of the book over and over again to check our facts.

The PDF sheet is a one page easy to read summary of all the important information. The sheet contains;

Daily schedule for the timing of food, supplements and exercises (mandatory and optional)

Menu information

Hyperlinks to the official videos that show the techniques for the exercises (sound technique is vital) and repetition targets

– Information about the PAGG supplements including doses and maximum recommended daily doses and precautions

Tips for success

What to avoid eating and what is not on the diet

Cheat day information

Cheat day exercises

What to do if you are hungry on this diet

Links to purchase the book

Download the PDF (Click to View PDF and ‘Save’). Print and keep a copy on your fridge and take it to the gym. It’s also great if you have a laptop or I-Pad to refer to important technical information by using our quick and handy links to workout videos.

One last word. When researching this article, I have come across many sites that are suggesting people do the GLUT-4 exercises throughout the week. These are the air squats, chest pulls, and wall press exercises. The GLUT-4 exercises are really only for Cheat Days to control the damage of calories consumed on cheat day. You may also use them if you have cheat meal/moment during the course of the week. Tim Ferriss’s aim here is to get the glucose consumed in your food on cheat day to go straight into the muscle tissue. (p106). You could use these exercises if you slipped up during the week, but if you were to perform these exercises every day before all meals and 90 minutes after meals, then you would be doing too much exercise and going against Tim’s MED (Minimal Effective Dose) theory, which is really the whole point of the book!

Anyway enjoy. This sheet has really helped me and others get clarity on exactly what to do when you first start on the 4 Hour Body Challenge. I trust it will save you lots of time too. Efficiency is everything these days.

4 Hour Body Shopping List- Buy Basic Equipment

Here are some links to the equipment at great competitive prices through Amazon.

The Bosu ball:

Ketlle Bells:

And Thera bands:


4-hour Body. Buy Online; e-books, Audio, Hard Copy and Paperback

The Four Hour BodyYou can buy The ‘4-hour Body’ online- it is now available. Just simply click the image below and it will redirect you to Amazon for great prices and efficient delivery:

e-book
start reading immediatley with the this file for kindle, ipad, mac, or pc. I highly recommend getting both the physical copy of the book and the  e-book. The book contains a lot of information, the e-book allows you to search for specific questions and information quickly and effortlessly.

The Book

The Audio CD

The Book, Australian Edition in Paperback


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