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Revision as of 05:44, 4 January 2011 by Grahamenglish (Talk | contribs)
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 (I take 300 mg with each meal, but some people experience acid reflux symptoms with more than 100 mg) 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.
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