Other 4-Hour Body posts:
- 4-Hour Body Shopping List (including supplements)
- 4-Hour Body Cheat Sheet
- Slow Carb Meal Plan
- How To Do Kettlebell Swing (demo by Tim Ferris)
If you’re reading the The 4-Hour Body
I’m partial to shopping at Amazon for pretty much everything, so links are to the products or closest equivalents that Tim recommends in Four Hour Body on Amazon. Prices were accurate at the time posted.
- Measurements:
- MyoTape Body Tape Measure
($6.45, equivalent to OrbiTape one handed tape measure.)
- Escali Bio Impendence Scale
($44.95, exact scale recommended by Tim.)
- Slim Guide Skinfold Caliper
($15.65, exact caliper recommended by Tim. Not required to buy both caliper and scale.)
- MyoTape Body Tape Measure
- Supplements
- Supercissus Rx Capsules
($26.99, cissus quadrangularis, for use on binge days and periodic supplementation, but not indefinite daily use.)
- Policosanol 23mg, 60 tablets
($24.99, free shipping, part of PAGG)
- Vitamin Shoppe – Alpha-Lipoic Acid, 300 mg
($17.99, 99 cent shipping, part of PAGG)
- Mega Green Tea Extract
($19.24, free shipping, part of PAGG)
- Kyolic Garlic, Formula 100
($13.50, 99 cent shipping, part of PAGG. Aged garlic.)
- Exercise Equipment
- Thera-band Latex Exercise Bands
($~4.22, free shipping. These are the elastic bands that Tim uses for chest-pulls, the GLUT-4 releasing exercise. Strength varies by color. Small enough to carry in pants pocket.)
- First Place Kettlebells ($60-150. There are many, many kettlebell manufacturers and sellers. This is one 5-star rated kettlebell that is available in a variety of weights. Tim recommends a 20kb/44lb or 24kg/53lb kettlebell for men to start, and a 16kg/35lb or 20kb/44lb kettlebell for women to start. Here’s a second link if you need a wide range of weights: First Place Vinyl Kettlebells
.
- Update 1/23/2011: I like these no-frills 4.5 star rated Kettlebells that ship free from Amazon: Body-Solid Kettlebells
Also, check out my post on the fat loss cheat sheet, if you’d like to have a simple daily schedule. If you like the cheat sheet, you may also enjoy Slow Carb Fat Loss, a companion book that puts together the cheat sheet, a meal plan, and helpful tips to the Slow Carb diet.
A reminder: none of this stuff makes sense unless you are buying and following the 4-Hour Body. It’s a great book, well researched and entertaining.
P.S. One other item people have been having a hard time finding is the vitamin rich butter, fermented cod liver oil combination recommended by Tim Ferriss. It’s not in the fat loss section, but I thought I’d list it here since so many people are looking for it. Blue Ice Royal Butter Oil / Fermented Cod Liver Oil Blend – Capsules
Wow, this is such a helpfull resource! I’ve been reading 4-Hour Body and preparing myself for it. I’ve been feeling a little scattered with what I am supposed to do and take when. I really thank you for putting this together and sharing it online. I also am appreciative of your Fat-Loss cheat sheet too. Thanks so much again!
Great list, Thanks!
THANK YOU! I have the book and was trying to make heads or tails of everything… <3 you!!
Pages of resources for someone just starting out on the Four Hour Body. Thank you! Nice to see youre local too, same rain, same short summer. Day three, down a pound a day, now adding cold showers.
Thanks for all your work on this.
I wanted to add that I also bought the Kyolic brand of AGE. However, I noticed that it didn’t list Allicin listed as Tim recommended. I called Kyolic and they said they remove Allicin from all their products.
I have just recently switched to Garlicin for that reason.
Great information! The cheat sheet is fantastic. Could you maybe post drawings or a tutorial video of how to do the GLUT-4 exercises? I understand the air squats, but the chest pulls and wall presses continue to elude me.
Hendrik: The wall press is just like doing a pushup, only you are doing it against the wall instead of against the floor. Face the wall, with your feet about 2 to 3 feet away from the wall. Then put your arms out and fall into the wall. Push yourself away. Repeat 40 times.
The chest pulls: Start with the rubber band between your two hands and your hands together at chest height in front of you. Your elbows will be naturally bent. Pull your hands apart until your arms are straight and forming a straight line across your body. It works both your triceps and back. Repeat 40 times.