4 Hour Body Productive Fitness

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Fitness Productivity 2011 | FitnessProductivity.com

Fitness Productivity| FitnessProductivity.com 1


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The 4-Hour Body is Tim Ferriss second book

released in December 2010.

It is a compilation of knowledge on how to

improve our bodys performance sourced

from Tim Ferriss contacts with elite athletes

and professionals and his own experiments.

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The book contains a mixture of:1. Information on getting high-performance out of your body

(e.g. swimming faster, lifting heavier bench press weights,running faster etc.)

2. Interesting experiments and facts about the body and.

3. Tips that can be applied by the general population toimprove their fitness and health.

In this report we are focusing on #2. We take the mostconvenient and useful information that someone can applysustainably to improve their fitness over time with the leasteffort.

This is what we consider productive fitness.

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Well 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.

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These are threechapters of The4-Hour Body.

We will use someinformation fromeach to create aproductivefitness plan that

fixes some of thebiggest hormonalimbalances.

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Subtract Fat

Add MusclePerfectSleep



Most people dont realize that:

1. The average person is increasing his or her sleep debtby 1.5 to 2 hours per night. The effects compound overtime.

2. Sleep debt (insufficient sleep) creates a cascade ofnegative impacts on our hormones (cortisol and insulinprimarily) 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 ourTime

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The current popular beliefs about cardiovascular health date back to the1960s when Dr. Ken Cooper created the concepts ofcardio fitness andaerobics.

A good part of the fitness industrys growth has been based on aerobicsclasses since that have taken on many forms and styles. The fitnessindustry jumped on it and has been marketing aerobics ever since.

In the 1970s Arnold Schwarzenegger was the first to really beginpopularizing weight training. In his autobiography in 1977 he wrote aboutweight training, it conditions the whole cardiovascular system. *1+

Dr. Cooper and the general fitness industrydidnt think so.

Neither, Cooper or Schwarzenegger had any scientific research to back uptheir claims. At the time there was very little research and it was poorlycontrolled. Any studies done at the time simply wouldnt stand up totodays scrutiny or checks.

So, who is right?

Dr. Cooper or Schwarzenegger? Or both?

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Perhaps because Dr. Ken Cooper had a Dr. in front of his name, ormore likely because aerobics classes got the first mover advantageand were more profitable for the fitness industry aerobics isconsidered 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 widelypopularized concept of aerobics had no grounds.

Cardio health (or heart health) is not related to what is known asaerobic exercise. Cardio health is in fact directly related, only, to thedevelopment of our skeletal muscle.

In short: Arnie was right. Cooper was wrong.

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Further research from the late 90s onwards hasindisputably revealed that our cardiovascularhealth 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 ourother report The 7 Fitness Habits that Wasteour Time

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Research reveals that there is one overwhelming factor thatprevents most busy and driven people from getting fit andhealthy.

Before you start any fitness program it makes sense to plan

the program to design it so that you ensure that factoris compensated for.

That factor is sustainability.

Research shows that most people either get zero benefit orworse, get a negative benefit (they gain fat), just 9 monthsafter they started a fitness program.

This is because 60% have stopped 6-months after theystarted. The fitness program wasnt sustainable for them.

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To ensure the success of your fitness programtoday you can make the biggest impact bydesigning it to be sustainable.

We all over-reach and are over ambitious withthe effort we can invest.

We neglect to consider the other priorities in ourlife and our time schedules that are going to pull

us away from We neglect to accept that willpower is a scarce

resource.

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To design a sustainable fitness program you need tominimize effort and the friction with your othercompeting priorities in life (work, family, social).

This reduces the willpower necessary to sustain theprogram.

You do this by:1. Minimizing the time investment required

2. Ensuring the program is as convenient (in relation to

your lifestyle) as possible3. Maximizing the real benefits from it (positive results

reward us psychology, and empower us to continue)

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The information in The 4-Hour Body focuses onminimizing the time investment and effort required tomake 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. Occams protocolgoing to gym 3 times per week)

Or where there are more convenient and high impactapproaches that were not given in the book.

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What to Read in The 4-Hour Body:

The Slow-Carb Diet I

The Slow-Carb Diet II

What its About: The slow-carb diet mimics thediets of our ancestors, eliminating high glycemicindex foods (fast-carbs) most of the time thatwere not available all year round historically but

only during very short periods. It enables ourhormones to reset to natural levels, and our fatlevels to gradually return to natural levels also.

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Background: The glycemic index was first devised in orderto help diabetics control their diets. Research has sincerevealed that high glycemic index of foods are a problemfor everyone as they cause us to get fat, get diabetes, heartdisease and even cancer.

Similar Diets: There are hundreds of diets that have beenpublished based on this research. Some of them have beennamed: Low-Carb Diet, Low GI Diet and the Low GlycemicLoad Diet.

Dissimilar Diets: The Atkins diet is a Ketogenic diet (fat andprotein only), not a low glycemic index diet. It eliminates allcarbohydrates, both low glycemic index and high glycemicindex form the diet.

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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).

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What to read in The 4-Hour Body: Occams Protocol I

Occams Protocol II

What its About: An efficient method of addingmuscle through use of a High Intensity Training(HIT) protocol. Our bodys are very efficientmachines and will only add muscle when its arequirement. By giving your body a high intensity

stimulus you give it a clear signal that it isnecessary to grow muscle and it does it quicklywith a low time investment.

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Background: Occams Protocol is based on the HighIntensity Training (HIT) protocols first developed byArthur Jones in the 70s, and later refined and improvedupon 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 alot less effort, and time was necessary to stimulate thebody to grow muscle than originally thought. Mike

Mentzer used the protocols to the extreme bycompeting and taking first place in elite bodybuildingcontests (Mr. Universe, Mr. Olympia).

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Occams protocol is a one-time routine for use over 4 to 8 weeks forpeople who want to grow muscle quickly.

With sustained fitness, that is not our goal.

You can modify the High Intensity Protocol used in Occams so that

it can be used effectively in a sustained fitness program that is moretime-efficient and continues to build your overall fitness over time.

In order to adapt Occams 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 sameprotocol.

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What to Read in The 4-Hour Body:

Engineering the Perfect Nights Sleep

What its About: Tim experiments with a

range of new devices in order to improve hissleep. He provides some recommendationsbased on his experiments afterwards. Whilethese are interesting, there are actuallysimpler and more effective things you can doto improve sleep so next page.

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Applying any one of the habits below will make ahigh impact to the quality of your sleep:

Get to bed earlier

Blacken out room completely (no LEDs, light throughwindow, under door etc.)

Caffeine (coffee, tea, chocolate) only before midday

No alcohol after 8pm

Getting sunlight during the day (to minimize long termskin damage best is before 10am and after 4pm)

Exercise will also help

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Please note that some of the information in thisdocument relates to Tim Ferriss book The 4-HourBody. Neither Tim Ferriss nor The 4-Hour Body

are connected to us or our services. Recommendations weve made here to get the

most out of Tims book are aimed simply at that if you are busy, and want to use his book to

improve your fitness levels weve provided a listof the items that in our opinion will make thebiggest impact over the long term to your fitness.

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Do You Have Friends, Family Members, orColleagues and Business Associates Who CanBenefit From The Information in This Report?

If so, please feel free to send them a copy. You can:Print it outEmail it

Send a link for them to download it from:http://fitnessproductivity.com/the-4-hour-body-productive-cut/

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Fitness Productivity was founded to help timestressed business professionals improve theirfitness and maximize their performance.

Through eLearning and measurement systemswe enable busy business professionals toachieve their fitness goals regardless of hecticschedules.

To learn more see:http://www.FitnessProductivity.com/

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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 toany 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.

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