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Line 61: Line 61: :* Experiment with cinnamon and lemon juice just prior to or during meals.:* Experiment with cinnamon and lemon juice just prior to or during meals.+ Losing the Final 5–10 Pounds- + Eat one of these meals every three waking hours:+ Option 1: 50 grams of whey protein isolate + half a cup of nuts or two tablespoons of peanut butter+ Option 2: eight ounces of cooked, white, nonfatty fish (no salmon, mackerel, etc.) + half a cup of nuts or two tablespoons of peanut butter. Acceptable fish include, but are not limited to, lean tuna, white fish, bass, catfish, pike, whiting, and flounder.+ Option 3: eight ounces of cooked turkey or chicken + half a cup of nuts or two tablespoons of peanut butter+ Option 4: eight ounces of cooked fattier protein: red meat (à la flank), ground beef, fatty fish, or dark poultry + one tablespoon of olive oil or macadamia oil+ Option 5: five whole eggs (easiest if hard-boiled) Unlimited quantities of the following are allowed at each meal:+ Spinach Asparagus Brussels sprouts Kale+ Collard greens Broccoli rabe Broccoli and other cruciferous vegetables+ One tablespoon of olive oil or macadamia nut oil can be included as dressing, as long as you have not included the half-cup of nuts or two tablespoons of peanut butter in that meal. In the lower-fat meal options, you may make a salad dressing using slightly more oil: two tablespoons olive oil or macadamia oil.+ No corn, beans, tomatoes, or carrots are permitted, but one cheat meal is encouraged every seven to ten days.[[category:Library]][[category:Library]][[category:Health]][[category:Health]][[category:Fitness]][[category:Fitness]]Revision as of 03:06, 5 January 2011
The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman
Timothy Ferris, The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman
The Minimum Effective Dose
To remove stored fat → do the least necessary to trigger a fat-loss cascade of specific hormones. To add muscle in small or large quantities → do the least necessary to trigger local (specific muscles) and systemic (hormonal) growth mechanisms.
Diet, Drugs, Exercise
Rule #1: It’s not what you put in your mouth that matters, it’s what makes it to your bloodstream. If it passes through, it doesn’t count. Rule #2: The hormonal responses to carbohydrates (CHO), protein, and fat are different.
1. Make it conscious. 2. Make it a game. 3. Make it competitive. 4. Make it small and temporary.
Rule #1: Avoid "White" Carbohydrates. Rule #2: Eat the Same Few Meals over and over Again. Rule #3: Don't Drink Calories. Rule #4: Don't Eat Fruit. Rule #5: Take One Day off Per Week.
Principle #1: Minimize the Release of Insulin, a Storage Hormone.
- Ensure that your first meal of the day is not a binge meal. At least 30 grams protein. High in fiber.
- Consume a small quantity of fructose, fruit sugar, in grapefruit juice before the second meal, which is the first crap meal. Combine the naringin in grapefruit juice with coffee, as it extends the effects of caffeine.
- Use supplements that increase insulin sensitivity: AGG and PAGG.
- Consume citric juices, whether lime juice squeezed into water, lemon juice on food, or a beverage like citrus kombucha.
Principle #2: Increase the Speed of Gastric Emptying.
- Caffeine and yerba mate tea. Consume 100–200 milligrams of caffeine, or 16 ounces of cooled yerba mate, at the most crap-laden meals. Athletic Greens.
Principle #3: Engage in Brief Muscular Contraction Throughout the Binge.
- Air squats, wall presses (tricep extensions against a wall), and chest pulls with an elastic band.
- Do 60–90 seconds of exercises a few minutes before you eat and again about 90 minutes afterward. 30-50 reps.
Cissus quadrangularis (CQ): 2.4 grams (2,400 milligrams) three times per day 30 minutes prior to meals. Super Cissus RX
Balancing Bacteria for Fat Loss
- Get off the Splenda.
- Go fermented.
- Consider probiotics and prebiotics.
PAGG Policosanol: 20–25 mg Alpha-lipoic acid: 100–300 mg Hepasil DTX Green tea flavanols (decaffeinated with at least 325 mg EGCG): 325 mg Garlic extract: 200 mg Prior to breakfast: AGG Prior to lunch: AGG Prior to dinner: AGG Prior to bed: PAGG This dosing schedule is followed six days a week. Take one day o each week and one week off every two months. This week off is critical.
Increasing fat content in meals blunts jumps in glucose much more than lean protein.
- Eat four Brazil nuts and one tablespoon of almond butter first thing upon waking.
Lemon juice lowers glycemic response. Three tablespoons of fresh-squeezed lemon juice just prior to eating appeared to lower blood sugar peaks by approximately 10%. Cinnamon, even in small doses, has a substantial effect on glucose levels. One and a half teaspoons. Don’t consume more per day. More than quality, it’s the size and speed of meals that determined glycemic response. The easiest thing you can do to decrease glucose spikes is slow down. It also helps to drink more water to dilute digestion, eat smaller portions, and chew more. For fastest fat-loss, minimize your blood sugar bumps above 100 to no more than two per day.
- Eat decent quantities of fat at each larger meal. Saturated fat is fine if meat is untreated with antibiotics and hormones.
- Spend at least 30 minutes eating lunch and dinner. Breakfasts can be smaller and thus consumed more quickly.
- Experiment with cinnamon and lemon juice just prior to or during meals.
Losing the Final 5–10 Pounds
Eat one of these meals every three waking hours: Option 1: 50 grams of whey protein isolate + half a cup of nuts or two tablespoons of peanut butter Option 2: eight ounces of cooked, white, nonfatty fish (no salmon, mackerel, etc.) + half a cup of nuts or two tablespoons of peanut butter. Acceptable fish include, but are not limited to, lean tuna, white fish, bass, catfish, pike, whiting, and flounder. Option 3: eight ounces of cooked turkey or chicken + half a cup of nuts or two tablespoons of peanut butter Option 4: eight ounces of cooked fattier protein: red meat (à la flank), ground beef, fatty fish, or dark poultry + one tablespoon of olive oil or macadamia oil Option 5: five whole eggs (easiest if hard-boiled) Unlimited quantities of the following are allowed at each meal: Spinach Asparagus Brussels sprouts Kale Collard greens Broccoli rabe Broccoli and other cruciferous vegetables One tablespoon of olive oil or macadamia nut oil can be included as dressing, as long as you have not included the half-cup of nuts or two tablespoons of peanut butter in that meal. In the lower-fat meal options, you may make a salad dressing using slightly more oil: two tablespoons olive oil or macadamia oil. No corn, beans, tomatoes, or carrots are permitted, but one cheat meal is encouraged every seven to ten days.
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