Gain 30lbs of muscle or lose 30lbs of fat in only 4 hours
Caleb Lee
Most people don't know that if you totally ignore the "popular information" that is taught in bodybuilding magazines and instead follow what has been proven to work by SCIENCE that you can actually build a lot of muscle (or lose a lot of fat) in a VERY short period of time.
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.
And the best part is he only spent 4 hours TOTAL in the gym to achieve this. He worked out for 30 minutes... twice a week... for 4 weeks -- a total 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 list, from his blog...
"1. Follow a one-set-to-failure protocol from Arthur Jone's recommendations taken from the little-known Colorado experiment, but lessen the frequency (only work out a maximum of twice a week)... and... with at least 3 minutes rest 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. Focus on no more than 4-7 multi-joint exercises (leg press, trap bar deadlift, overhead press, Yates bent row, dips, incline machine benchpress, etc.) and exercise your entire body each workout to elicit a maximal hormonal (testosterone, growth hormone + IGF-1) response.
4. Eat enormous quantities of protein with low-glycemic index carbohydrates like quinoa, but drop calories by 50% one day per week to prevent protein uptake downregulation.
5. Exercise less frequently as you increase strength and size, as your recovery abilities can only increase 20-30%, while you can often build fat-free muscle tissue up to 100% before reaching a genetic set-point.
6. Record every workout in detail, including date, time of day, order of exercises, reps, and weight. Remember that this is an experiment, and you need to control the variables to accurately assess progress and make adjustments."
That's it! Just six simple steps!
Only six steps (or guidelines) that you need to follow to form your own "four hour body" workout so you can forge your dream body (whether that involves building muscle or burning fat!)
Tim also says that you can use this exact same outline to lose fat if you don't want to put on size, again 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."
You only need four hours of gym time over the next 28 days to build either 30 pounds of muscle... or... lose up to 30 pounds of fat! There's no excuse for not getting in shape now -- so it's time to get to work!
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