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.



Yummy Slow Carb Beef and Lentil Soup

beef and lentil stew
Another Perfect 4 Hour Body Slow Carb Meal

This is a fantastic simple hearty soup which is thick and delicious. It freezes well into portions, so I have been using this recipe for a while with great success. Laura’s suggestion to add extra herbs and garlic really adds to the flavour…You can’t go past this one. Enjoy!

Yesterday I found myself with a lot of beef that needed to be cooked ASAP and wanted to make some sort of “one pot” meal that works for the Slow Carb diet. This recipe, from Giada De Laurentiis and the Food Network, covered all the bases.

I hesitated to post this recipe because it’s not my normal style of food, and I actually didn’t love it (despite hundreds of 5 Star reviews on the Food Network and a few friend telling me it was tasty), but I think it would appeal to a lot of people and so it’ll be included. This is a heavy, hearty, stick to your ribs kind of stew, perfect for a cold winter night.

Below is the original recipe. I’d recommend doubling the spices and adding a bay leaf and some extra garlic. Because the veggies included aren’t very nutritionally dense, I would also advise adding spinach.

To save time you can use canned lentils or cook the lentils in a separate pot while you are cooking the meat.

Slow Carb Beef and Lentil Soup

2 tablespoons olive oil
1 1/2 pounds boneless beef chuck, cut into 1-inch cubes
Salt and freshly ground black pepper
3 large celery stalks, chopped
2 large carrots, peeled and chopped
1 large onion, chopped
6 garlic cloves, chopped
1 1/2 teaspoons chopped fresh rosemary leaves
1 1/2 teaspoons dried oregano
6 (14-ounce) cans beef broth
1 (28-ounce) can diced tomatoes in juice
2 cups (about 11 ounces) lentils, rinsed
1/3 cup chopped fresh Italian parsley leaves

1. Heat the oil in heavy large pot over medium-high heat. Sprinkle the beef with salt and pepper. Add half of the beef and cook until brown, about 8 minutes. Using a slotted spoon, transfer the beef to a bowl. Repeat with the remaining beef.

2. Add the celery, carrots, onion, garlic, rosemary, and oregano to the pot. Saute until the onions are translucent, about 8 minutes.

3. Return the beef and any accumulated juices from the bowl to the pot. Add the broth and tomatoes with their juice. Bring the soup to a boil. Reduce the heat to medium-low. Cover and simmer until the meat is just tender, stirring occasionally, about 1 hour.

4. Add the lentils. Cover and continue simmering until the lentils are tender, about 60 minutes. Stir in the parsley. Season the soup, to taste, with salt and pepper. Ladle the soup into bowls and serve.

Kevin’s 4 Hour Body Review

If you are already a fan of Tim Ferriss I’m sure it will come as no surprise, the focus for the new book is lifehacking, but with a twist. Lifehacking your own body! According to a 4 Hour Body Review, the book has been dubbed “The uncommon guide to the human body” and it quickly becomes clear that this book is worthy of such a title. With a chapter titled How To Achieve 15 Minute Female Orgasms, it certainly does have a lot to live up to. Anyone who has read the first book by Tim Ferriss, The 4 Hour Work Week will understand the approach used bu Ferriss in almost everything he does.

The calculated and sometimes backwards approach has paid dividends for Tim and made everything for doing laundry to losing weight seem easy, as any 4 Hour Body review will state. Of course The 4 Hour Body would be nothing without proof, and Tim Ferriss delivers in this department too. The data used is based on experiments carried out in controlled environments at some universities (San Jose State University in particular) and dates back to when Ferriss was just 18. Some of the themes in the book are weight loss, running, injury healing, increasing sperm count and increasing weight lifts. Amazing, right? There is not really a set theme to this book and makes a fantastic read even if you have no intention or interest in health and fitness.

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.