Learn more about habits with this collection
Importance of rest and recovery
Effective workout routines
Proper nutrition for muscle building
Richard Branson, the founder of Virgin Group, was once asked in an interview, "How do you become more productive?"
The interviewer wondered what a billionaireās answer would be.
He broke the silence: "Work out."
Working out gave him at least four additional hours of productive time daily.
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Before you jump into the workout routine, understand The Minimum Effective Dose (MED).Ā MED delivers the most dramatic results in the least amount of time.
Anything beyond the MED is wasteful. For example:
More is not better.
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If you want a body transformation, there are two fundamental MEDs to keep in mind:
What small steps are to achieve these two objectives?
Scroll down to deep dive further into this!
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Different sources of calories = different results.
Scenario #1: 2 identical twins eat the same meals for 30 days. The only difference: one of them just finished a course of antibiotics and now lacks sufficient good bacteria for full digestion.
Will the body composition outcomes be the same? Not.
Scenario #2: 3 females of the same race, age, and body composition consume 2,000 calories daily for 30 days. Subject A consumes nothing but table sugar, Subject B consumes nothing but lean chicken breast and Subject C consumes nothing but mayonnaise.
Will the body composition outcomes be the same?Ā Not.
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Itās not what you put in your mouth that matters, itās what makes it to your bloodstream. If it passes through, it doesnāt count.
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Now that you understand the basic theories let's start to follow the diet rules.
Keep scrolling down to deep dive further into this!
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These foods are prohibited:
All bread, rice (including brown), cereal, potatoes, pasta, and fried food with breading.
You'll be safe if you avoid eating the above foods and anything else white.
Exception: You are good to consume those above foods within 30 minutes of finishing resistance training.
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The most successful dieters eat the same few meals over and over again. A thousand products are in grocery stores, but only a handful wonāt make you fat.
Mix and match from the following list:
Eat as much as you like of the above food items, but keep it simple. Pick three or four meals and repeat them.
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Humans donāt need fruit six days a week, and they certainly donāt need it year-round.
Can fruit juice screw up fat loss? Yes, very much.
Fruit juice increases albumin that binds to testosterone.
The only exceptions to the no-fruit rule are tomatoes and avocados (but no more than one cup or meal per day).
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The author recommends Saturdays as your Dieters Gone Wild (DGW) days.
You are allowed to eat whatever you want on Saturdays.
There are no limits or boundaries during this day.
Should you do it? Yes, of course.
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Damage control means eating a lot but still minimizing fat gain.
Apply these three principles:
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Two bacteria have been found to influence fat absorption regardless of diet: Bacteroidetes and Firmicutes.
How to increase them?
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A junior reader who enjoy topics that advocate for self-improvement. Also a proponent of healthy living and mindfulness (still learning). Letās connect and explore the world of books together!
The 4-Hour Body is a great resource to focus on diet, exercise, sleep, and more.
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