Not many people know you can build a lot of muscle or lose a lot of fat if you just ignore all the popular information found in bodybuilding magazines… and you instead what has been proven to work SCIENTIFICALLY.
A great example is Tim Ferriss — the author of the best-selling “The Four Hour Work Week” because he was able to gain 34lbs of muscle and at the same time lose 3 pounds of fat in just 28 days.
The best part? He only worked out for 30 minutes… two times per week… for a TOTAL work out time in the gym of ONLY 4 HOURS!
To build your very own dream body like Tim Ferriss did in just 28 days, keep reading to see the six simple steps he followed to make it happen!
Here’s the six steps (from his blog)…
“1. Follow Arthur Jones’ general recommendations for one-set-to-failure from the little-known Colorado Experiment, but with lower frequency (maximum of twice per week) and with at least 3 minutes between exercises.
2. Do every repetition in a 5 seconds up, 5 seconds down (5/5 cadence). This eliminates momentum and ensures a constant load.
3. Exercise your entire body each workout to elicit a maximal hormonal (testosterone, growth hormone + IGF-1) response and do this by focusing on no more than 4-7 multi-joint exercises (leg press, trap bar deadlift, dips, incline machine benchpress, overhead press, Yates bent row,etc.)
4. Follow a high protein protein diet with low-glycemic index carbos like quinoa, but (and this is IMPORTANT) drop calories by 50% one day each week to prevent protein uptake downregulation.
5. Because your recovery abilities can only increase 20-30%, while you can often increase fat-free muscle tissue up to 100% before reaching a genetic set-point… you need to exercise less frequently as you increase strength and size.
6. Record every workout in detail. Record: the date, time of day, order of exercises, repetitions, and weight lifted. Because this is an experiment — you need to control the variables to accurately see your progress and be able to make adjustments to ensure progress.”
That’s it! Just six simple steps!
Just 6 steps, forming the guidelines you need to follow in order to build a workout program to forge your very own “four hour body”.
Mr. Ferriss also says to use this exact same outline if you want to burn off pounds of fat and not put on any size (which is what most female trainees have as a goal). Here is what he says from his blog:
“If you’d like to lose 10-20 pounds of fat in the same 28 days (instead of becoming the “hulk”) All you have to do is follow a “slow-carb” diet and reduce rest periods to 30 seconds between exercises using this exact same workout protocol.”
There’s no excuse now! You only need to workout for four hours over the next 28 days and you can build 30 lbs of muscle mass… or… shed up to 30 pounds of fat! Now it’s time to get to work!