The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman, Timothy Ferriss
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Timothy Ferriss

The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

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Simon Dunlop
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Ever wonder how you can sleep 8–10 hours and feel tired? The likely culprit: low blood sugar. Make a pre-bed snack part of your nutritional program.
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2. Consume, as Ray did, at least 500 milliliters of ice water on an empty stomach immediately upon waking. In at least two studies, this water consumption has been shown to increase resting metabolic rate 24–30%, peaking at 40–60 minutes post-consumption, though one study demonstrated a lower effect of 4.5%. Eat breakfast 20–30 minutes later à la the Slow-Carb Diet detailed in earlier chapters.
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WORKOUT A
Pull-down: 8 × 80 to 8 × 110 (+37.5%)

Overhead shoulder press: 8 × 30 to 5 × 60 (+100%)
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WORKOUT A
Pull-down: 8 reps × 80 lbs → 8 reps × 110 lbs

Machine shoulder press: 8 reps × 30 lbs → 5 reps × 60 lbs
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1. PERFORM ONE-SET-TO-FAILURE FOR EACH EXERCISE.
Follow Arthur Jones’s general recommendation of one-set-to-failure (i.e., reaching the point where you can no longer move the weight) for 80–120 seconds of total time under tension per exercise. Take at least three minutes of rest between exercises.

2. USE A 5/5 REP CADENCE.
Perform every repetition with a 5/5 cadence (five seconds up, five seconds down) to eliminate momentum and ensure constant load.

3. FOCUS ON 2–10 EXERCISES PER WORKOUT, NO MORE.
Focus on 2–10 exercises per workout (including at least one multi-joint exercise for pressing, pulling, and leg movements). I chose to exercise my entire body each workout to elicit a heightened hormonal response (testosterone, growth hormone, IGF-1, etc.).

Here is the sequence I used during this experiment (“+” = superset, which means no rest between exercises):

• Pullover + Yates’s bent row

• Shoulder-width leg press12

• Pec-deck + weighted dips

• Leg curl

• Reverse thick-bar curl (purchase cut 2″ piping from Home Depot if needed, which you can then slide plates onto)

• Seated calf raises

• Manual neck resistance

• Machine crunches
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1. Get on all fours and keep your gaze focused either directly under your head or slightly in front of you. Don’t arch your back or strain your neck.

2. Forcefully exhale from your mouth until all air is fully expelled. Your abs should be contracted from this forceful exhale. Full exhalation is necessary to contract the transverse abdominals, and you’ll use gravity to provide resistance.

3. Hold your breath and pull your belly button upward toward your spine as hard as you can for a target of 8–12 seconds.

4. Inhale fully through the nose after the 8–12 second hold.

5. Take one breath cycle of rest (exhale slowly out the mouth, inhale slowly through the nose), then repeat the above for a total of 10 repetitions.
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1. Start with arms stretched overhead as high as possible (I overlap my extended hands as if in a diving position). Keep your arms behind or next to your ears for the entire exercise.

2. Lower under control for 4 seconds until your fingers touch the floor, the entire time attempting to extend your hands further away from the ball.

3. Pause at the bottom for 2 seconds, aiming for maximum elongation (picture 3).

4. Rise under control and pause in the upper, fully contracted position for 2 seconds. The arms should not pass perpendicular with the ground.

5. Repeat for a total of 10 repetitions. Once you can complete 10 repetitions, add weight to your hands. I tend to use books of different sizes. If female, I don’t suggest exceeding 10 pounds in added weight (see “Hourglass” sidebar on this page).
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Things changed only when I began testing basic assumptions in 2009. It took a week to arrive at a reductionist program of two exercises. I performed these exercises just twice a week on Mondays and Fridays after kettlebell swings. In a matter of three weeks, I had my six-pack.
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One set: 20 two-legged glute activation raises from the floor

One set: 15 flying dogs, one set each side

One set: 50 kettlebell swings (For you: start with a weight that allows you to do 20 perfect repetitions but no more than 30. In other words, start with a weight, no less than 20 pounds, that you can “grow into.”)
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1. Place an ice pack on the back of the neck or upper trapezius area for 20–30 minutes, preferably in the evening, when insulin sensitivity is lowest. I place a towel on the couch while writing or watching a movie and simply lean back against the ice pack.
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Likewise, if you have trouble sleeping due to hunger, you’re not eating enough. In these cases, consume a bit of protein prior to bed, which can be as simple as 1–2 tablespoons of almond butter (ideal) or peanut butter with no additives (the only ingredients should be peanuts and perhaps salt). Note to the ladies, for whom peanut butter seems to be like crack: the tablespoon scoop should be no more than a small mound, not half the jar balanced on a spoon.
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Avoid any carbohydrate that is, or can be, white. The following foods are prohibited, except for within 30 minutes of finishing a resistance-training workout like those described in the “From Geek to Freak” or “Occam’s Protocol” chapters: all bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food with breading. If you avoid eating the aforementioned foods and anything else white, you’ll be safe.
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On average, women have less than one-tenth (often less than one-fortieth) the testosterone of men. This biochemical recipe just doesn’t support rapid muscular growth unless you’re an outlier, so, for the duration of this book, please suspend any fear of “getting bulky.”
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1,000 cals. at 90% fat = weight loss of 0.9 lbs. per day

1,000 cals. at 90% protein = weight loss of 0.6 lbs. per day

1,000 cals. at 90% carbohydrate = weight gain of 0.24 lbs. per day
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“I just want to be healthy” is not actionable. “I want to increase my HDL cholesterol and improve my time for a one-mile jog (or walk)” is actionable. “Healthy” is subject to the fads and regime du jour. Useless.
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Scheduling overeating at specific times, on the other hand, fixes problems instead of creating them.
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is it possible that it is the presence of more vegetables, not the absence of meat, that extends lifespan? It most certainly is
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The MED not only delivers the most dramatic results, but it does so in the least time possible. Jones’s words should echo in your head: “REMEMBER: it is impossible to evaluate, or even understand, anything that you cannot measure.”

80 secs. of 20 lbs.

10:00 mins. of 54°F water

200 mg of allicin extract before bed

These are the types of prescriptions you should seek, and these are the types of prescriptions I will offer.
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For a given muscle group like the shoulders, activating the local growth mechanism might require just 80 seconds of tension using 50 pounds once every seven days, for example. That stimulus, just like the 212°F for boiling water, is enough to trigger certain prostaglandins, transcription factors, and all manner of complicated biological reactions. What are “transcription factors”? You don’t need to know. In fact, you don’t need to understand any of the biology, just as you don’t need to understand radiation to use a microwave oven. Press a few buttons in the right order and you’re done.

In our context: 80 seconds as a target is all you need to understand. That is the button.
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The minimum effective dose (MED) is defined simply: the smallest dose that will produce a desired outcome.
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