4-Hour Body Cheat Sheet - By: aarenbrowns

The 4-Hour Body program makes some exciting claims. On the official website, founder Tim Ferriss proclaims that his program will help you “reach your genetic potential in 6 months; sleep 2 hours per day and perform better than on 8 hours; and lose more fat than a marathoner by bingeing…” Who wouldn’t want to do a program that could deliver all those results? Here’s an introductory cheat sheet to get you started on the 4-Hour Body program.

5 Rules for Cutting Body Fat

1. Avoid "white" carbohydrates. Ferris recommends that people get their protein from beans, as well as protein shakes drunk an hour before a workout. Nothing made from wheat! That means no bread or pasta, even whole wheat kinds.

2. Eat the same few meals over and over again. The diet is easier to manage if you have some favorite meals that you make frequently and without too much effort.Here are his high-protein suggestions from his blog:

Proteins
Egg whites with 1–2 whole eggs for ﬂavor
Chicken breast or thigh
Black beans
Beef
Pork
Fish
Legumes
Lentils
Pinto beans
Red beans
Soybeans
Vegetables
Spinach
Mixed vegetables
Sauerkraut, kimchee
Asparagus
Peas
Broccoli
Green beans

3. Don't drink calories. Red wine is allowed, but not white wine or beer. Also, avoid coffee drinks that include flavorings, cream, or sugar.

4. Don't eat fruit. While fruit has nutrients, it also has a great deal of natural sugar and can throw your blood glucose levels and insulin out of whack. Tomatoes and avacadoes are allowed.

5. Take one day off per week.The point is quality of life, and everyone needs a break, even from things that are good for them. Relax, and give your body a rest.
Also, no other grains or dairy, except for cottage cheese. Vegetables are mostly okay, especially spinach, broccoli, cauliflower, asparagus, peas, and green beans.

Cold Water or Ice

Take frequent ice baths or cold showers. Getting cold increases your metabolism, releases certain hormones, and increases your fat loss. Also drink a glass of cold water before a meal.

Adding Muscle

You don’t need much exercise—no more than a total of 4 hours per week. Pick up a set of kettlebells and do 10 sets of 10 reps twice a week.
Improving Sex

• Triple your testosterone by taking Blue Ice Royal Butter Oil/Fermented Cod Liver oil blended capsules—2 when you wake up and 2 when you go to bed.
• Increase your vitamin D3 to 3000-5000 IU’s a day.
• Eat Brazil nuts—3 when you get up and 3 when you go to bed.
• 24 hours before you expect to have sex—load up on cholesterol, which converts to testosterone while you sleep.
Perfecting Sleep
• You don’t need 8 straight hours of sleep. Try sleeping for 2 hours at night, then taking six 20-minute naps throughout the day.
• Drink a glass of red wine before bed, but not more than 2 in the 4 hours before bed.

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