4 Hour Body Productive Fitness

©©Fitness Productivity| Fitness Productivity 2011FitnessProductivity.com | FitnessProductivity

•

•

The 4-Hour Body is Tim Ferriss’ second book released in December 2010. It is a compilation of knowledge on how to improve our body’s performance sourced from Tim Ferriss’ contacts with elite athletes and professionals professionals and his own experiments.

© Fitness Productivity 2011 | FitnessProductivity

•

The book contains a mixture of: 1. 2. 3.

•

•

Information on getting high-performance out of your body (e.g. swimming faster, lifting heavier bench press weights, running faster etc.) Interesting experiments and facts about the body and…. Tips that can be applied by the general population to improve their fitness and health.

In this report we are focusing on #2. We take the most convenient and useful information that someone can apply sustainably to improve their fitness over time with the least effort. This is what we consider ‘productive fitness’. © Fitness Productivity 2011 | FitnessProductivity

We’ll walk through two steps: •

•

The Goals: What the goals you have to aim for are to sustain a good fitness level with a minimum of effort. The How-To: How to use the information in The 4 Hour Body, with some adjustments, to hit those goals.




•

Subtract Fat •

Perfect Sleep

Add Muscle

These are three chapters of The 4-Hour Body. We will use some information from each to create a productive fitness plan that fixes some of the biggest hormonal imbalances.


•

Most people don’t realize that: 1. 2.

•

•

The average person is increasing his or her ‘sleep debt’ by 1.5 to 2 hours per night. The effects compound over time. Sleep debt (insufficient sleep) creates a cascade of negative impacts on our hormones (cortisol and insulin primarily) that add fat and subtract muscle

If you get less than 8 hours sleep (over 9 is optimum) improving sleep will often make a bigger positive impact to your life than exercise or nutrition changes For more information on sleep read the section of my other report “ The 7 Fitness Habits that Waste our Time” © Fitness Productivity 2011 | FitnessProductivity

•

•

•

• •

• •

The current popular beliefs about cardiovascular health date back to the 1960s when Dr. Ken Cooper created the concepts of cardio fitness and aerobics. A good part of the fitness industry’s growth has been based on aerobics classes since that have taken on many forms and styles. The fitness industry jumped on it and has been marketing aerobics ever since. In the 1970s Arnold Schwarzenegger was the first to really begin popularizing weight training. In his autobiography in 1977 he wrote about weight training, “it conditions the whole cardiovascular system.” *1+ Dr. Cooper and the general fitness industry didn’t think so. Neither, Cooper or Schwarzenegger had any scientific research to back up their claims. At the time there was very little research – and it was poorly controlled. Any studies done at the time simply wouldn’t stand up to today’s scrutiny or checks. So, who is right? Dr. Cooper or Schwarzenegger? Or both?


•

•

•

•

•

•

Perhaps because Dr. Ken Cooper had a Dr. in front of his name, or more likely because aerobics classes got the first mover advantage and were more ‘profitable’ for the fitness industry – aerobics is considered the only way to improve cardiovascular health today. At least, that is the popular view. Since 1998 scientists in the field have increasingly thought otherwise. It started with a pivotal research paper “ Noakes TD study on Maximal Oxygen Uptake” published in 1998. The paper outlines an experiment that established that the widely popularized concept of ‘aerobics’ had no grounds. Cardio health (or heart health) is not related to what is known as aerobic exercise. Cardio health is in fact directly related, only, to the development of our skeletal muscle. In short: Arnie was right. Cooper was wrong.


•

•

•

Further research from the late 90s onwards has indisputably revealed that our cardiovascular health improves only in direct relation to our skeletal-muscles. By adding muscle you automatically improve your cardiovascular health. For more information on the research on cardio and aerobics read the relevant section of our other report “ The 7 Fitness Habits that Waste our Time” © Fitness Productivity 2011 | FitnessProductivity

•

•

• •

•

Research reveals that there is one overwhelming factor that prevents most busy and driven people from getting fit and healthy. Before you start any fitness program it makes sense to plan the program – to design it – so that you ensure that factor is compensated for. That factor is sustainability. Research shows that most people either get zero benefit or worse, get a negative benefit (they gain fat), just 9 months after they started a fitness program. This is because 60% have stopped 6-months after they started. The fitness program wasn’t sustainable for them. © Fitness Productivity 2011 | FitnessProductivity

•

•

•

•

To ensure the success of your fitness program today you can make the biggest impact by designing it to be sustainable. We all over-reach and are over ambitious with the effort we can invest. We neglect to consider the other priorities in our life and our time schedules that are going to pull us away from We neglect to accept that ‘ willpower ’ is a scarce resource. © Fitness Productivity 2011 | FitnessProductivity

•

•

•

To design a sustainable fitness program you need to minimize effort and the friction with your other competing priorities in life (work, family, social). This reduces the ‘willpower’ necessary to sustain the program. You do this by: 1. 2. 3.

Minimizing the time investment required Ensuring the program is as convenient (in relation to your lifestyle) as possible Maximizing the real benefits from it (positive results reward us psychology, and empower us to continue)


•

•

The information in The 4-Hour Body focuses on ‘minimizing the time investment’ and effort required to make physical body changes. For this reason a lot of the information fits our goal of sustainability well. Where the information is not suitable we recommend changes. This is typically where: –

–

The 4-Hour Body requires a significant investment or inconvenience in the short term (e.g. Occam’s protocol going to gym 3 times per week) Or where there are more convenient and high impact approaches that were not given in the book. © Fitness Productivity 2011 | FitnessProductivity


•

What to Read in The 4-Hour Body: –

–

•

The Slow-Carb Diet I The Slow-Carb Diet II

What it’s About: The slow-carb diet mimics the diets of our ancestors, eliminating high glycemic index foods (fast-carbs) most of the time that were not available all year round historically but only during very short periods. It enables our ‘hormones’ to reset to natural levels, and our fat levels to gradually return to natural levels also. © Fitness Productivity 2011 | FitnessProductivity

•

•

•

Background: The glycemic index was first devised in order to help diabetics control their diets. Research has since revealed that high glycemic index of foods are a problem for everyone as they cause us to get fat, get diabetes, heart disease and even cancer. Similar Diets: There are hundreds of diets that have been published based on this research. Some of them have been named: Low-Carb Diet, Low GI Diet and the Low Glycemic Load Diet. Dissimilar Diets: The Atkins diet is a Ketogenic diet (fat and protein only), not a low glycemic index diet. It eliminates all carbohydrates, both low glycemic index and high glycemic index form the diet.


•

Using the Slow-Carb Diet: –

–

Make this part of your lifestyle as it will bring you closer to a natural diet and allow your body to functional properly. It will increase your energy levels, improve your mood, make you look a lot better (eliminate excess fat) and reduce or eliminate risk of the modern diseases (diabetes, heart disease and cancer). © Fitness Productivity 2011 | FitnessProductivity

•

What to read in The 4-Hour Body: – –

•

Occam’s Protocol I Occam’s Protocol II

What it’s About : An efficient method of adding muscle through use of a High Intensity Training (HIT) protocol. Our body’s are very efficient machines and will only add muscle when it’s a requirement. By giving your body a high intensity stimulus you give it a clear signal that it is necessary to grow muscle – and it does it quickly with a low time investment. © Fitness Productivity 2011 | FitnessProductivity

•

•

Background: Occam’s Protocol is based on the High Intensity Training (HIT) protocols first developed by Arthur Jones in the 70s, and later refined and improved upon by Mike Mentzer, Ken Hutchins, John Little and Doug McGuff amongst many others. These protocols were created in order to bring science to muscle development. The research revealed that a lot less effort, and time was necessary to stimulate the body to grow muscle than originally thought. Mike Mentzer used the protocols to the extreme by competing and taking first place in elite bodybuilding contests (Mr. Universe, Mr. Olympia).


•

• •

•

Occam’s protocol is a one-time routine for use over 4 to 8 weeks for people who want to grow muscle quickly. With sustained fitness, that is not our goal. You can modify the High Intensity Protocol used in Occam’s so that it can be used effectively in a sustained fitness program that is more time-efficient and continues to build your overall fitness over time. In order to adapt Occam’s Protocol for this goal you should: – –

–

Combine the A and B workouts (into one workout once per week) When your progress stalls split the A and B workouts out again and do one each week (e.g. Week 1 – workout A, Week 2 – workout B) After the 2nd month you will need to switch out all the exercises for new ones. Continue to perform the new exercises with the same protocol.


•

What to Read in The 4-Hour Body: –

•

Engineering the Perfect Night’s Sleep

What it’s About: Tim experiments with a range of new devices in order to improve his sleep. He provides some recommendations based on his experiments afterwards. While these are interesting, there are actually simpler and more effective things you can do to improve sleep – so next page. © Fitness Productivity 2011 | FitnessProductivity

•

Applying any one of the habits below will make a high impact to the quality of your sleep: –

–

–

–

–

–

Get to bed earlier Blacken out room completely (no LEDs, light through window, under door etc.) Caffeine (coffee, tea, chocolate) only before midday No alcohol after 8pm Getting sunlight during the day (to minimize long term skin damage best is before 10am and after 4pm) Exercise will also help © Fitness Productivity 2011 | FitnessProductivity

•

•

Please note that some of the information in this document relates to Tim Ferriss ’ book The 4-Hour Body. Neither Tim Ferriss nor The 4-Hour Body are connected to us or our services. Recommendations we’ve made here to get the most out of Tim’s book are aimed simply at that – if you are busy, and want to use his book to improve your fitness levels – we’ve provided a list of the items that in our opinion will make the biggest impact over the long term to your fitness. © Fitness Productivity 2011 | FitnessProductivity

•

•

•

Do You Have Friends, Family Members, or Colleagues and Business Associates Who Can Benefit From The Information in This Report? If so, please feel free to send them a copy. You can: Print it out ‣ Email it ‣ Send a link for them to download it from: ‣ http://fitnessproductivity.com/the-4-hour-bodyproductive-cut/ © Fitness Productivity 2011 | FitnessProductivity

•

•

•

Fitness Productivity was founded to help time stressed business professionals improve their fitness and maximize their performance. Through eLearning and measurement systems we enable busy business professionals to achieve their fitness goals regardless of hectic schedules. To learn more see: http://www.FitnessProductivity.com/ © Fitness Productivity 2011 | FitnessProductivity

DISTRIBUTION RIGHTS FOR THIS MANUAL •

You have the right to give this report away for free. However, you may not modify this report in anyway. You may only pass it along “as is”. You may not charge money or exchange this report in anyway.

DISCLAIMER •

•

•

This report has been written to provide information to help you improve your fitness and health. Every effort has been made to make this report as complete and accurate as possible. However, there may be mistakes in typography or content. Also, this report contains information on Fitness and Health only up to the publishing date. Therefore, this report should be used as a guide – not as the ultimate source of Fitness information. The purpose of this report is to educate. The author and publisher does not warrant that the information contained in this report is fully complete and shall not be responsible for any errors or omissions. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by this report. This report reviews material from Tim Ferriss’ book The 4-Hour Body to help you make the most of his book. We in no way are affiliated with Tim Ferriss or the 4 Hour Body and are not responsible for the content contained within The 4-Hour Body.


© Copyright Fitness Productivity 2011 Produced in the United Kingdom February 2011 All Rights Reserved Please Recycle


4 Hour Body Productive Fitness

Recommend Documents