4 Hour Body Summary

8/2/2019 4 Hour Body Summary

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VISUAL BOOK SUMMARY


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Who has time to go to thegym, create elaborate meal

plans and get enough sleep so

that you dont feel like you got

hit by a Mac truck in the

morning? If you are like the

majority of the population,

probably not you. Of course,

your physical health doesnt

just impact your body, it

impacts your mind and spirit as

well. I used to think it was

impossible, until I picked upthe 4 Hour Body by Tim Ferris.


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Through the course of this summary youll learn

how to gain the maximum results so you can

shed those unwanted pounds, replace them

with muscle, and get a good nights sleep,

every single day.

If you follow this plan, youll feel more

energetic, youll look better, and youll

wake up feeling like a million bucks

in the morning. You are smart enough

to understand how this wont just make

you feel better, but how it will make you

perform better as well.

Go on, just look at me.Im gorgeous again.

You could BBQ on my six-pack.


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The Fundamentals Mindset

The first mindset is that you dont

need to focus on the most you can

do, but you need to focus on the

least that you can do the minimal

effective dose (MED). The MED is the

smallest dose that will produce the

desired effect. For instance water

boils at 212 degrees F. Adding any

more heat to the equation does

nothing to make the water more

boiled. So, 212 degrees F is the MED

for boiling water. So, this entireprogram is designed to get dramatic

results with the least amount of

work possible. This is counter-

intuitive, but extremely effective.


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The second mindset you need is youll need to haveyour Harajuku moment the moment where youfinally decide that you can no longer go on livingthe way you are. Harajuku comes fromthe story of Chad Fowler, whowhile in Tokyo shopping withfriends, realized that he couldntbuy clothes at any of the storesthat his friends were shopping at. Itswhen the pain of living the way you arefinally outstrips the pain of change. Ifyou havent had this moment yet, sitdown and really think abouthow your life will play out ifyou dont make the changetoday.


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One of the best ways to manufacture your

Harajuku moment is to take the infamous before/

after photos. So, get in your beach garb (for guys

its shorts, for gals its a bikini), and take your

picture. Most people are horrified at the thought of

this, and thats exactly the point. This imageryhelps make the game you are about to embark on

a conscious one, and youll vow that youll never

want to look like that again.

Now we are ready.


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Unless this is the first time

youve ever considered a diet

(unlikely), youll be familiar

with some of whats involved

in the slow-carb diet. Heres

how you can lose 20 pounds

in 30 days without doing a

lick of exercise.

There are 5 simple rules to

follow in the diet.20 30POUNDS DAYS

#1:Losing Weight Strategy

The Slow

Carb Diet


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Rule #1: Avoid white carbohydratesThis includes any carbohydrate that is white,or that ever was white. It includes all breads,pastas, rice and breading for fried foods.


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This means that your morning

glass of juice, or full calorie soft

drink in the afternoon is out.

Replace those things with water,

coffee, and if you need to diet

soft drinks throughout the day. If

you used to take cream with

your coffee, try replacing it with

a dash of cinnamon instead. As a

bonus, you are allowed to have

up to 2 glasses of red wine per

day on the diet, as red wine has

been shown to have no negative

effects on the rapid fat loss. Beer

or white wine should be avoided.

Rule #3: Dont drink calories


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This will contradict everything youve ever heard about how to be healthy, butdont fret youll be just fine without it. People have lived for thousands of

years without fruit in the winter, and so can you. Plus, youll only be limiting

yourself six days of the week, which leads us very nicely into the fifth rule

Rule #4: Dont eat fruit


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Yes, youll have one binge day a week where you can eat whatever you want, with no limitations. Want dessert after breakfast? No

problem. This is part psychological for the rest of the week while you are restricting what you eat, youll be looking forward to

what you can eat on your cheat day. It is also part physiological this weekly spike in calories will ensure that your body doesnt

go into hibernation mode and slow down your metabolism. Two incredible reasons to eat like a maniac one day per week!

Rule#5:

Take

one day

off

perweek


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Michael Phelps consumes 12,000 calories a day. A normal personeats approximately 2,000 calories a day. If you think that its the

hours that he spends each day in the pool exercising that keeps

his physique looking svelte, youd be wrong. Roy Cronise, a

scientist at NASA who was trying to lose weight at the time

did the math Phelps would have to do the butterfly swim

at competitive speeds for over 10 hours a day to burn

that many calories an impossible feat. People

who climb Mount Everest also report losingMuch more weight than their exercise

expenditure would account for

sometimes up to 25 pounds in a

single climb.

Losing Weight Strategy #2: Mastering Temperature


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The secret, Cronise figured out, was

THERMODYNAMICSPhelps burned that many calories simply because he

was in water all day. Without getting into the scientific

details here, through some self-experimentation he

found that he could mimic these results by using

cold temperatures to his advantage. He tried

everything from drinking ice water in the

mornings, to walking outside in the

freezing cold in a t-shirt, even sleeping

without sheets. The results were

remarkable he lost a remarkable27 pounds in 6 weeks, where in the

previous 12 weeks he had lost 21

pounds. He essentially doubled

his rate of fat loss by making

himself cold.


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Here are a few ways you can do this yourself:

- put an ice pack on your neck for 20-30minutes at night while you are watching TVor catching up on your email.

- consume at least 500 ml of ice water on anempty stomach right after you wake up.

- take 5-10 minute cold showers in place ofyour daily showers. Gradually make thetemperature colder and colder throughoutyour shower.

- lastly, and only for the hardcore, take icebaths that induce shivering.


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First, we will focus on the only device and only exercise youll need in order to get maximum results: the kettlebellswing. The kettlebell looks like a cannonball with a handle on it, and you can get them in varying weights, like freeweights. The swing is a simple exercise that activates all of the major muscle groups in the body. You stand with

your feet shoulder width apart, holding the kettlebell with both hands between your legs. NOTE: search for aYoutube video of the proper performance of the swing to get the entire picture. Then you swing the kettlebell upuntil your arms are parallel with the floor, and bring the kettlebell back between your legs. This counts as one rep.

(not to scale, although it damn well feels like it)


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Second, well turn our attention to

the, ahem, abdominal region.

Remember all of those sets of

situps and crunches you are used

to doing? Well, you can forget

about those. There are two

specific moves that Ferris has

found that work incredibly well

with minimum output.


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The first is the myostatic crunch, that is done on a

Swiss ball. With your lower back on the ball, you put

your hands directly above your head as if you were

going to make a dive. Then you extend backwards

until your hands touch the ground pause there for

2 seconds. Then, bring yourself up in a controlled

motion until your arms are perpendicular to the

ground hold that position for another two seconds

to maximize the effect. Thats one rep of the

myostatic crunch. Repeat this for a total of 10 reps

and you are finished one set. As you get stronger,

add weight in your hands so that your reps stay at 10.

NOTE: Flashdance legworkpreferably optional...unless you areJennifer Beals, or a welder needingto blow off some steam.


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The second exercise is the cat vomit. Uh huh.

If youve ever seen a cat vomit, youll know exactly

what it was given this name after you do one rep.

Start by getting on all fours, making sure to

keep your back straight. Next, forcefully exhale

all of the air from your lungs if you dont feel

it in your abs you havent done this correctly.Next, bring your belly button up to your

Spine and hold your breathe for 8-12

seconds. Now, inhale fully through

your nose after the 8-12

second hold. Take one

or two normal

breaths and

start again.


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When Ferris was at one of the fittest points of his life, here washis workout schedule:

Monday:

One set of kettlebell swings

One set of myostatic crunches

Wednesday:

Dumbell incline bench press

Bent over rows for 3 sets of 5 reps Reverse drag curls for 2 sets

of 6 reps

Friday:

One set of kettlebell swings

One set of myostatic crunches.

Thats it! This is a great example of the minimal effective dose.


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Getting your sleep

Finally, getting a good nights sleep is something you

need in order to function on a high level every day.

Getting the right kind of sleep can also help

you learn much quicker, as your brain assimilates

everything youve learned from the daybefore if its in the right state.

Many people would tell

you that its the amount of REM

sleep you get that makes the

biggest difference. However, this is only

part of the story...


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How you wake up in the morning

depends on where in your sleep cycle

you wake up. Counter-intuitively,

waking up earlier can sometimes leave

you feeling better than if you had an

extra 30 minutes of sleep. Waking up

during your deepest sleep phases can

leave you feeling like crap. So, one of

the easiest things you can do is to get a

monitor that wakes you up at the

optimal time based on when you set

your alarm if it senses that your 6am

alarm is going to coincide with another

deep sleep cycle,

it will wake you

up a few minutes

earlier. One such

monitor is the

Sleep Cycle app

you can get on

your iPhone.


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Next, if getting

to sleep is an issue for you

and counting sheep doesnt work

very well anymore, try using a tool like

the Nightwave Pulse Light that gently

guides you into a restful sleep by emitting

a slow pulsing blue light that is intended to

correspond with your breathing pattern. Less

than 10 minutes of this and youll be

fast asheep.


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For moreInformation

about this book

and our othergreat booksummaries, visit:

www.readitfor.me

So there you have it.

Some simple ways to

hack your way to the

best body youve ever

had, and at the same

time leaving you

feeling rested,

energized and ready

to take on life. Good

luck, and well see you

at the beach!
http://www.readitfor.me/http://www.readitfor.me/

Documents

4 Hour Body Summary