The 4-Hour Body is a comprehensive guide to health hacking, covering everything from rapid fat loss and muscle gain to improved sleep, sex, and extraordinary sports performance. Tim Ferriss has mastered everything from weight loss to muscle gain, endurance to speed, swimming to running, sleep to sex, and everything in between. The outcome is a health encyclopedia that you may pick up off the shelf today or in 10 years to tackle a specific problem. While it's hard to cover everything, there are some underlying ideas to how you should approach your health that are worth sharing, as well as a healthy and flexible diet Tim devised.
Make your health overly simple. Tim's number-one life rule is the 80/20 rule, which states that putting in 20% of the effort yields 80% of the benefits. It's a universal law that applies to almost all bilateral relationships in life, including health. He claims that it is frequently even more biased. When it comes to making healthier choices, this implies that rather than striving to construct a perfect system, you're better off oversimplifying and sticking to a few simple guidelines. A pound of fat is equal to 4,000 calories. Two cheeseburgers are burned in 30 minutes of exercising. Exact specifics you don't utilize are preferable than rules of thumb you do. That's why Tim's Slow-Carb Diet is based on just five principles:
Bread, white and brown rice, cereal, potatoes, spaghetti, tortillas, and anything fried are all off limits.
Repeat the same few meals several times. Only use main proteins (beef, poultry, etc. ), legumes (beans, lentils), and vegetables to make them.
Water, tea, and coffee with no milk or sugar are the only beverages you should consume.
There are no fruits.
Have a cheat day once a week when you can eat whatever you want and as much as you want.
It can help you lose weight and grow muscle while also raising your energy levels when combined with a breakfast of at least 30 grams of protein within 60 minutes of waking up. Although no diet is perfect, this one is straightforward and a wonderful place to start. Tracking data can help you become more conscious of your health even if you don't make any adjustments. “What gets measured gets managed,” as business philosopher Peter Drucker famously said. The theory is that simply by seeing something on a regular basis, you will become more aware of it. Even if you don't want to make any specific adjustments, being aware of them will help you change your behavior subconsciously.
● Arms, legs, hips, and waist all add up to a total of inches. To keep track of everything, you'll only need that one number.
● On a weekly basis, keep track of your weight.
● Taking photographs of meals before eating them causes you to reconsider your eating habits.
● Images of your body before and after. In addition, measure with the same tool and under the same conditions every time.
To truly commit to your health, find your Harajuku Moment. Chad Fowler, Tim's overweight friend, dropped nearly 70 pounds by focusing solely on calories. Chad mentioned an occurrence he called a Harajuku Moment when he was asked what prompted the change. This occurred to Chad while he was clothes shopping in Tokyo. He overheard himself saying aloud at one point, "It doesn't matter what I wear; I'm not going to look decent regardless." He understood he had succumbed to helplessness at that point. He didn't normally do so in other parts of his life, so he eventually made the decision to confront his health with the same commitment to do something, anything, to change it.