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


The Ultimate 4 Hour Body Dessert with Lemon and Cinnamon

Wow, while making my dinner of Bolognese  sauce (without the pasta), avocado, mexican beans and low fat cottage cheese, I had a flashback to a dessert that my mum used to make- Jewish style blintzes or crepes with cottage cheese, lemon juice and cinnamon.

Cottage cheese is extremely high in protein, and I believe the only dairy option allowed in the slow carb diet. and is the only  and cinnamon has the effect of lowering blood glucose levels as well as LDL and triglyceride cholesterol levels.   So here is our legal version of the recipe, minus the crepes of course-

1 cup of low fat cottage cheese (gives you about 30g of protein) into a ramekin dish.

Gently warm the cottage cheese, not too much other wise it will separate

Add the Juice of 1/2 lemon squeezed over the cottage cheese

1/2 to 1 tspn of cinnamon

That’s it. If you want to make a smoother texture, you could blend lightly.

Be interested to here your feedback. It may just be that my taste buds are accustomed, having grown up with these flavours. Nevertheless, it is certainly a palatable way of getting the cinnamon into your meal.


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


From Geek to Freak- Muscle Building Strategy

Geek to Freak (p. 189)

The subject gained 34 lbs of muscle and lost 3 lbs of fat (started at 17% fat)

Supplements

Morning: NO-Xplode 2 scoops, Slo-Niacn 500mg

Meals: ChromeMate 200mg, ALA 200mg

Pre-Workou: BodyQUICK 2 caps

Post-Workout: Micellar casein 30g

Prior ro bed: Policosanol 23 mg, ChromeMate 200mcg, ALA 200mg, Slo-Niacin (500mg)

Methods

  1. One set to failure, 80-120 secs total time under tension, 3 mins rest between exercises
  2. 5/5 rep cadence
  3. 2-10 exercises
  4. Increase recovery time along with size

Exercises

  1. Pullover + bent-over row superset
  2. Shoulder-width leg press
  3. Pec-dec + weighted dips superset
  4. Leg curl
  5. Reverse thick-bar curl
  6. Seated calf-raises
  7. Manual neck resistance
  8. Machine crunches



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


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.


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.