Category Archives: 4 hour body

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Other 4-Hour Body posts:

If you’re reading the The 4-Hour Body by Tim Ferriss, you’re probably making a list of all the things you want to buy. I went through that over the last two weeks, so I put together a consolidated shopping list.

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.

    • 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 is rich in Vitamin K and Vitamin D. Green Pastures is the only supplier of it. They are a family owned farm.

(Note: Like most blogs, I use affiliate links to Amazon. That means if you make a purchase from Amazon, I get a tiny (and I mean TINY) percentage back in revenue.)

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Buy the Book!
The 4-Hour Body cheat sheet, meal plans and other tips on this blog are now available in Slow Carb Fat Loss, a handy companion guide to make the most of the slow carb fat loss plan. Buy a copy today.

Other 4-Hour Body posts:

Please check out the updated version of the cheat sheet available here.

If you have been reading The 4-Hour Body by Tim Ferris, you’re probably pretty excited to get started. Although the basic eating plan is simple enough, if you add in the GLUT-4 exercises, supplements, and other activities, it can get confusing to plan your day.

I did my best to capture the eating plan, GLUT-4 exercises, supplements, and cold therapy in one cheat sheet for my own use, which provides a daily schedule for the 4-Hour Body fat loss plan.

It is not a replacement for the book itself. The 4-Hour Body is an excellent resource, well researched and carefully documented. The cheat sheet is just a helpful way to capture the most important information on a single page for people who have read the book.

4-Hour Body Cheat Sheet

4HB Fat Loss Cheat Sheet Download by format:

If you find the cheat sheet helpful, please check out the 4-Hour Body Fat Loss Shopping List, which puts together the supplements, exercise equipment, and measuring tools from the 4-Hour Body in one place.