VISUAL BOOK SUMMARY

Who has time to go to the gym, create elaborate meal plans and get enough sleep so that you don’t 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 doesn’t just impact your body, it impacts your mind and spirit as well. I used to think it was impossible, until I picked up the 4 Hour Body by Tim Ferris.

but how it will make you perform better as well. You are smart enough to understand how this won’t just make you feel better. just look at me. If you follow this plan. Through the course of this summary you’ll learn how to gain the maximum results so you can shed those unwanted pounds. and you’ll wake up feeling like a million bucks in the morning. replace them with muscle. . You could BBQ on my six-pack.Go on. every single day. you’ll feel more energetic. and get a good night’s sleep. I’m gorgeous again. you’ll look better.

The MED is the smallest dose that will produce the desired effect. So. . This is counterintuitive. but you need to focus on the least that you can do – the minimal effective dose (MED). but extremely effective. For instance – water boils at 212 degrees F. So. this entire program is designed to get dramatic results with the least amount of work possible. Adding any more heat to the equation does nothing to make the water “more boiled”. 212 degrees F is the MED for boiling water.The Fundamentals – Mindset The first mindset is that you don’t need to focus on the most you can do.

It’s when the pain of living the way you are finally outstrips the pain of change. who while in Tokyo shopping with friends. realized that he couldn’t buy clothes at any of the stores that his friend’s were shopping at. sit down and really think about how your life will play out if you don’t make the change today. “Harajuku” comes from the story of Chad Fowler.The second mindset you need is you’ll need to have your “Harajuku” moment – the moment where you finally decide that you can no longer go on living the way you are. . If you haven’t had this moment yet.

Now we are ready. This imagery helps make the game you are about to embark on a conscious one. . and you’ll vow that you’ll never want to look like that again. get in your beach garb (for guys it’s shorts. Most people are horrified at the thought of this. So. and take your picture.One of the best ways to manufacture your Harajuku moment is to take the infamous “before/ after” photos. and that’s exactly the point. for gals it’s a bikini).

. 20 30 POUNDS DAYS There are 5 simple rules to follow in the diet. Here’s how you can lose 20 pounds in 30 days without doing a lick of exercise.Losing Weight Strategy #1: The Slow Carb Diet Unless this is the first time you’ve ever considered a diet (unlikely). you’ll be familiar with some of what’s involved in the slow-carb diet.

WHITE BREAD IS TOAST . pastas. rice and breading for fried foods. or that ever was white.Rule #1: Avoid “white” carbohydrates This includes any carbohydrate that is white. It includes all breads.

. this is one of the parts of the diet that has more to do with your psychology than your physiology. etc). legumes (beans. but keeping it simple and repeating the same meals over and over will prevent you from having to expend any energy on what to make for your next meal. etc) will give your needed carbs. However. lentils. chicken. broccoli. You can mix and match from this list.Rule #2: Eat the same few meals You’ll probably think that eating the same meals over and over would drive you crazy. beef and fish will be your proteins. and finally you’ll complete your meals off with a healthy dose of vegetables (spinach. Eggs. peas.

you are allowed to have up to 2 glasses of red wine per day on the diet. and if you need to diet soft drinks throughout the day. as red wine has been shown to have no negative effects on the rapid fat loss. try replacing it with a dash of cinnamon instead. Replace those things with water. or full calorie soft drink in the afternoon is out. If you used to take cream with your coffee. coffee. Rule #3: Don’t drink calories . As a bonus. Beer or white wine should be avoided.This means that your morning glass of juice.

Plus. you’ll only be limiting yourself six days of the week. and so can you. which leads us very nicely into the fifth rule… . but don’t fret – you’ll be just fine without it.Rule #4: Don’t eat fruit This will contradict everything you’ve ever heard about how to be healthy. People have lived for thousands of years without fruit in the winter.

with no limitations. It is also part physiological – this weekly spike in calories will ensure that your body doesn’t go into hibernation mode and slow down your metabolism. you’ll be looking forward to what you can eat on your cheat day.Yes. This is part psychological – for the rest of the week while you are restricting what you eat. Want dessert after breakfast? No problem. you’ll have one binge day a week where you can eat whatever you want. Two incredible reasons to eat like a maniac one day per week! Rule #5: Take one day off per week .

Roy Cronise.Losing Weight Strategy #2: Mastering Temperature Michael Phelps consumes 12.000 calories a day.000 calories a day. you’d be wrong. If you think that it’s the hours that he spends each day in the pool exercising that keeps his physique looking svelte. People who climb Mount Everest also report losing Much more weight than their exercise expenditure would account for – sometimes up to 25 pounds in a single climb. 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. . A “normal” person eats approximately 2.

The secret. The results were remarkable – he lost a remarkable 27 pounds in 6 weeks. He tried everything – from drinking ice water in the mornings. was THERMODYNAMICS Phelps burned that many calories simply because he was in water all day. Cronise figured out. even sleeping without sheets. . through some self-experimentation he found that he could mimic these results by using cold temperatures to his advantage. to walking outside in the freezing cold in a t-shirt. where in the previous 12 weeks he had lost 21 pounds. Without getting into the scientific details here. He essentially doubled his rate of fat loss by making himself cold.

. .put an ice pack on your neck for 20-30 minutes at night while you are watching TV or catching up on your email.lastly. Gradually make the temperature colder and colder throughout your shower.Here are a few ways you can do this yourself: .consume at least 500 ml of ice water on an empty stomach right after you wake up.take 5-10 minute cold showers in place of your daily showers. . . and only for the hardcore. take ice baths that induce shivering.

in. era temp body ng your re looki and uth. we a o ur m . Aga n yo e put i uscl you d m rt.Adding Muscle ture. ad hat e to of effo nly w m t ing o regi the amoun hang c to ht by se in nimal weig erci mi lose d ex the w to o ad ho et om know ’s tim ts fr l it you esu Now Now mr u axim m for .

and you can get them in varying weights. although it damn well feels like it) First. The swing is a simple exercise that activates all of the major muscle groups in the body. Then you swing the kettlebell up until your arms are parallel with the floor. like free weights. holding the kettlebell with both hands between your legs. and bring the kettlebell back between your legs.(not to scale. we will focus on the only device and only exercise you’ll need in order to get maximum results: the kettlebell swing. NOTE: search for a Youtube video of the proper performance of the swing to get the entire picture. This counts as one rep. The kettlebell looks like a cannonball with a handle on it. You stand with your feet shoulder width apart. .

you can forget about those. abdominal region. Remember all of those sets of situps and crunches you are used to doing? Well. ahem. we’ll turn our attention to the. . There are two specific moves that Ferris has found that work incredibly well with minimum output.Second.

With your lower back on the ball. you put your hands directly above your head as if you were going to make a dive..The first is the myostatic crunch. Repeat this for a total of 10 reps and you are finished one set. . As you get stronger. That’s one rep of the myostatic crunch. NOTE: Flashdance legwork preferably optional. 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.unless you are Jennifer Beals. Then. add weight in your hands so that your reps stay at 10. Then you extend backwards until your hands touch the ground – pause there for 2 seconds. or a welder needing to blow off some steam.. that is done on a Swiss ball.

Next. forcefully exhale all of the air from your lungs – if you don’t feel it in your abs you haven’t done this correctly. Take one or two normal breaths and start again. Uh huh. bring your belly button up to your Spine and hold your breathe for 8-12 seconds. Start by getting on all fours. If you’ve ever seen a cat vomit. Now. making sure to keep your back straight. . you’ll know exactly what it was given this name after you do one rep.The second exercise is the “cat vomit”. inhale fully through your nose after the 8-12 second hold. Next.

. That’s it! This is a great example of the minimal effective dose. here was his 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.When Ferris was at one of the fittest points of his life.

this is only part of the story. Getting the right kind of sleep can also help you learn much quicker.. Many people would tell you that it’s the amount of REM sleep you get that makes the biggest difference.Getting your sleep Finally. as your brain assimilates everything you’ve learned from the day before if it’s in the right state.. . getting a good nights sleep is something you need in order to function on a high level every day. However.

waking up earlier can sometimes leave you feeling better than if you had an extra 30 minutes of sleep. 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. Counter-intuitively. Waking up during your deepest sleep phases can leave you feeling like crap. One such monitor is the Sleep Cycle app you can get on your iPhone.How you wake up in the morning depends on where in your sleep cycle you wake up. . So. it will wake you up a few minutes earlier.

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.Next. if getting to sleep is an issue for you and counting sheep doesn’t work very well anymore. . Less than 10 minutes of this and you’ll be fast asheep.

So there you have it. visit: www. Some simple ways to hack your way to the best body you’ve ever had.me . Good luck.readitfor. energized and ready to take on life. and we’ll see you at the beach! For more Information about this book and our other great book summaries. and at the same time leaving you feeling rested.