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.

 

 

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

Slow Carb App in top 100 health & fitness apps in Apple store on the 1st day.

Hey guys, just browsing and noticed this one. Have downloaded and will give you an updated review of the app in the coming days…
BRAGGING: Slow Carb App first day made it into top 100 health & fitness apps in Apple store. Tell your friends 😀 http://itunes.apple.com/app/slowcarb/id442727079?mt=8#


SlowCarb for iPhone, iPod touch, and iPad on the iTunes App Store
itunes.apple.com

The Inaugural Cold Shower and the Fast Track to Happiness!

Every shower gets better, much better- promise. Infact, after 2 days of this, now I can’t stand having a warm shower- how weird is that!! Click on the link below to experience the full sound effects!! I honestly thought it was 3 mins not 10.

Timothy Ferriss in the 4-Hour Body does say that it is great for people with depression. Try it and you will see why. Talk about a physical and emotional state change! The Inaugural Cold Shower- 4hr Body Experiences


Cold Showers and Swimming

Take a cold shower twice a day for 10 yes ten minutes, concentrating the water particularly on the back of your neck and chest. It not only gives you a refreshed feeling, your body needs to expend energy regulate your temperature and keep warm. Meanwhile you burn fat.

Swimming is also great for burning fat. Anyone ever heard about the caloric intakes of pro swimmers who are in the pool several hours a day- it’s massive.


The Slow-Carb Diet Simplified

The Slow-Carb Diet

How to Lose 20lbs in 30 Days Without Exercise (p.88)

Rule #1: Avoid white carbohydrates

Rule #2: Eat the same few meals over and over again

Construct a meal with one pick from each of 3 groups:

  1. Proteins – egg whites, chicken breast or thigh, beef, fish, pork
  2. Legumes – lentils, black beans, pinto beans, red beans, soybeans
  3. Vegetables – spinach, cruciferous vegetables, sauerkraut, kimchee, asparagus, peas, green beans, broccoli

Rule #3: No milk, soy, soft drinks or fruit juice ( up to 2 glasses red wine daily OK)

Rule # 4: No fruit except tomatoes and avocadoes

Rule #5: Take one day off per week – DGW Day!

Notes:

Have your first meal within an hour of waking and space them approx. 4 hours apart

Have no less than 20g protein per meal

Drink plenty of water

No more than 2 gym sessions per week


Cheat Day or Binge Day

Cheat Day AKA Binge Day (p.117 The 4-Hour Body)

  1. Binge on anything and everything in any quantity one day per week in order to activate the thyroid
  2. Ensure the first meal of the day is NOT a binge meal. Make it high in protein.
  3. Drink grapefruit juice before the first junk meal and have coffee with it.
  4. Use PAGG supplements
  5. Drink lime or lemon juice
  6. Exercise for 60 seconds a few minutes before eating and 90 minutes afterward – air squats, wall presses, chest pulls. Your therabands come in very handy here. Keep a set in your hand bag, car or office.


4-Hour Body Tips-

Keep a list of your cravings during the other days and consume on cheat days. This makes this easier to stick to the diet.

If you slip up during the week and eat something that you shouldn’t, use the above principles 2-6 for damage control.

Eat foods high nutrients on cheat day. This is the perfect day to eat that fresh fruit that you have been craving all week!


Abs and Ass Workouts

Abs and Ass Workouts (4-Hour Body)

Tim Ferriss Abs

Day 1 (Mon):

High-rep kettlebell – 75 rep minimum

Slow myotatic crunch – max weight x 10-15 slow reps

Day 2 (Wed):                  1. Isolateral dumbbell incline bench press

2. Bent-over rows with EZ bar (palms up)

(Alternate these to a total of 3 sets x 5 reps)

3. Reverse drag curls

Day 3 (Fri):                  High-rep kettlebell  – 75-rep minimum

Slow myotatic crunch – max weight x 10-15 slow reps

Single arm kettlebell swings – 25 rep minimum

Extended Ass (p.177) 10 reps using 13-RM weight x 2-4 sets

Workout A:

  1. Heavy dumbbell front squat to press
  2. One-arm, on-leg DB row
  3. Walking lunges with sprinter knee raise
  4. Wide-grip pushups
  5. Two-arm kettlebell swings x 20-25

Workout B:

  1. One-leg Romanian deadlift x 10-12 each side
  2. Chin-ups x 10
  3. One-leg hamstring curls on Swiss ball x 6-12 each leg
  4. Plank for abs x 30-90 secs front and each side
  5. Reverse hyper x 15-25

Six-Minute Abs (p. 183)

Body fat 12% or less

  1. Myotatic Crunch
  2. Cat Vomit exercise

Best Abs Exercises by EMG (p. 188)

  1. Bicycle crunch
  2. Captains chair
  3. Exercise bal
  4. Vertical leg crunch

Effortless Superhuman Torture Twist (p. 403)

Set yourself perpendicular on a bench. Hold feet under a pole, remaining parallel to the ground for each set. Start with 3 sets x 3 reps x 3 secs each side. Rest 30 sec between sets.


Supplements to Slow-Carb Diet

Supplements  to Slow-Carb Diet

PAGG (p. 128)

Policosanol 20-25mg

Alpha Lipoic Acid 100-300mg

Green tea flavanols 325mg

Garlic extract 299mg

Schedule

Prior to breakfast: AGG

Prior to lunch: AGG

Prior to dinner: AGG

Prior to bed: PAGG

Consider Also

Cissus Quadrangularis (p.121) 2.4g three times per day 30 mins prior to meals

To cultivate fat-reducing gut flora: kefir, kimchi, sauerkraut, fermented fish, unsweetened plain yoghurt, probiotics, prebiotics (eg. Lactobacillus, bifidobacteria)