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:

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

Tips for Getting Started on the 4 Hour Body Diet

Before you start this journey, we really recommend you start by taking a week or so to get yourself prepared. This time will be well spent. Plan the following-

Buy the book

and start reading! You can find some great Amazon prices right here on the blog to the right of this post. The book is quite substantial so you will need to start reading early. As you will be continuously referring to the book for vital information along the way, it’s really invaluable to have both a hard copy and kindle or e book version which really makes finding things a breeze.


You will need-

a BOSU Ball which is like half a Swiss ball on a flat base,

Kettle Bells– by an adjustable kettle bell if you can, so that you can change the weight as you get comfortable with the movement and mass.

Thera bandslike a big rubber band.

Scales that measure body fat as a percentage. eg Tanita


DEXA, Bodpod MRI, CT scan… Choose which type of scan suits you, and book in early. pg 48 The 4-Hour Body


Shop around and buy your supplements. You can get good deals online, particularly by ordering the whole regime from the one site, which makes it easier and more cost effective. We have links to suppliers under the food and supplement tab of this site the formulas have the exact dose making it convenient and cheaper. PAGG supplements are a must, and this formula will save you time and money.

Athletic Greens is one of the best products many of us have even taken, Tim Ferris included! Athletic Greens provides great nutritional support, energy and helps eliminate any gut issues experienced from your change in diet. It combines alkalizing vitamins, superfoods, herbs, antioxidants, digestive enzymes and probiotics. This product is a must and represents excellent value for money! If you are in Australia or the UK, buy Vital Greens.


– Work out a menu plan to get you started. And actually start preparing and having some of these meals in this preparation week. This will help you fine tune a few things. It’s a really good idea to make a substantial quantity of a suitable meal that you can freeze and then reheat with protein and legumes such as Bolognase Sauce with beef and lentils. Then you just need to add some salad greens or steam some vegetables.

Where you can get suitable meals from your frequently visited places, like workplace, shopping centre, favourite restaurants. Keep a stock of emergency supplies in your briefcase, car or handbag for those times when you are about to be derailed, because you’re running late, or caught somewhere, like Kim this week on a plane with no legumes in sight. Prepare some lentils and carry them in a zip locked bag, or carry a can of beans etc. Carrying nuts is also a good tip to top up protein servings. If you are out and order a chicken salad for example, you can add some nuts to bring up the required protein serve. Just watch how many nuts you have. A few go a long way.


It is a great idea to get into a small group of two or three people who will coach and support each other through this process. Our group of three is in contact with each other daily, and we send each other photos of our meals for feedback. It’s also great to get inspiration on what to eat and share recipes.

So with a little preparation, the dietary requirements are really quite manageable.

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!


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

Marc’s tips for newbies

“The first few days you’ll feel like your force-feeding yourself, and then it will all change and you’ll feel incredible. Get at least 20g of protein per meal, no matter what.”

Vegetarians (p.106 & elsewhere)

Take lots of legumes and up to 5 egg whites (with say 1 yolk only, for taste) per meal. Cottage cheese is great and facilitates weight loss. Also brown rice protein, hemp or pea protein.

Whey protein isolate is a must. Vanilla or chocolate. Have 30-60 gram of this per day if you are having trouble getting the cals. Get one with few carbs. Optimum Nitrition’s “Pure Whey” is excellent and is what I use. Easy to dissolve and taste is great.

Make sure you take the supplements as prescribed (PAGG, p.128), and have a cold shower and a couple of brazil nuts on waking and before bed.  Let me know how you feel after a couple of days. I will be very interested to hear. I’m not kidding.