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.