Learn How To Lose Weight, Gain Muscle, Improve Your Sex Life And Increase Athletic Performance With Evidence-Backed Body Hacks
Finding advice about how to improve your body can be complicated.
With so many diets and exercises promising everything from quick weight loss to eternal youth, how do you know which ones will really work?
Fortunately, The 4-Hour Body Book Summary has done all the hard research for you.
The book is full of personal experiences and body hacks that provide a wealth of options for improving your health and looks.
The book provides evidence-backed techniques discovered by the author through trying out different diet plans and exercises.
These insights have been tested not only by the author himself but also by leading medical practitioners and some of the world’s best athletes who have used them to achieve success in losing weight, building muscle, improving their sex life, sleeping better, and boosting their athletic performance.
The book’s information won’t leave you empty-handed; it teaches readers how to cheat sleep while being productive during the day, provides tips on unlocking the female orgasm, recommends eating habits for successful weight loss journey, and much more!
If you’re looking for proven ways to get your body into shape then The 4-Hour Body Book Summary has got you covered.
The Power Of The Minimum Effective Dose And The Harajuku Moment To Achieve Our Goals
For a decade, Arthur Jones’ Minimum Effective Dose (MED) theory was put to the test by author Tim Ferris and renowned athletes and scientists alike to find the most efficient way of achieving a good body.
MED stands for the minimum effort needed to produce desired results – anything more can have an unfavorable effect.
The author found that it takes starting your journey with a Harajuku Moment.
This refers to the moment when someone realizes they need to do something about their health, as exemplified during a shopping trip to Harajuku by Chad Fowler, CTO of Information and Technology Company InfoEther.
He initially thought his workout schedule consisted of 24-30 hours per week but after replicating at home MED approach, Brian MacKenzie reduced his training program down to 6.5 hours per week with strength training and Cardio within that time frame resulting in him placing fourth in the brutal Angeles Crest 100-Mile Endurance run.
All those on the path to better body just have to have a Harajuku Moment before they start applying the MED principle in their own lives which will get them results without needing too much effort.
The Slow-Carb Diet: A Proven Way To Lose Weight Quickly And Keep It Off
If you’re looking for a way to lose weight quickly and effectively, the slow-carb diet with a protein-rich breakfast may be just what you’re looking for!
This diet is based on five rules that are easy to follow.
First, get rid of all white carbs from your meals – this includes bread, rice, potatoes, pasta, tortillas and cereal.
Second, stick to three categories of food – main proteins (e.g.
eggs, beef), legumes (beans and lentils), and vegetables (broccoli and spinach).
Thirdly, avoid drinking calories such as milk and soft drinks.
Fourthly don’t eat fruit (except tomatoes and avocados).
Finally allow yourself one cheat day a week where you can eat anything you like.
One important thing to remember to factor in with the slow-carb diet is breakfast.
Eating a protein-rich breakfast within an hour of waking will help reduce cravings for carb heavy snacks throughout the day.
For example adding eggs or turkey bacon to your breakfast routine could increase your weight loss speed from 2.5kg per month up to 7.7kg per month!
By following these simple steps there’s no reason why you can’t see fast results using the slow-carb diet!
The Russian Kettlebell Swing And Occam’S Protocol: Achieving Weight Loss And Muscle Gain At Incredible Speeds
Looking to get healthier and fitter? The Russian kettlebell swing and the Occam’s Protocol method is a great way to do so!
Tracy Reifkind was successfully able to drop 45.1 kg in weight and 20.4 kg of fat simply by turning to this unique technique just twice a week for 15-20 minutes per session.
The Russian kettlebell swing is a pendulum motion where users hold the kettlebell between their legs, bend down and then swiftly lift it up.
This allows the user’s metabolism to burn off fat faster and more efficiently than any other exercise routine.
The most clever part is that one may also pack on some muscles with the Occam’s Protocol method, an exercise regimen created specifically for this purpose!
An example included in this would be the overhead squat, which involves ten squats while also lifting a barbell and making sure your knees are bent to around a 45-degree angle at all times.
Amazingly enough, Neil Strauss (author of “The Game”) managed to gain 4.5kg of muscle with this combination – all from performing these methods only once a month!
So why wait? Try it out for yourself today – you don’t have anything to lose but kilos!
Increase Your Chances Of Orgasmic Sex With The Right Angles And Pressure
If you want to have better sex, increasing your libido and switching up the angle and pressure of your sex positions is key.
According to Shere Hite and Alfred Kinsey, two-thirds of American women fail to reach orgasm during intercourse, and almost half of them are unable to orgasm at all.
Even a porn star like Nina Hartley has two ways that can be employed to increase the chance of female orgasms.
Hartley suggests adjusting the angle of penetration so that the tip of the penis should touch the woman’s G-spot, as well as altering the pressure so that man’s pelvic bone is in contact with her clitoris.
In order to do this, she recommends inserting pillows under a woman’s lower back when doing missionary position as a way to elevate her hips; also when it comes to pressure, small circular motions or side-to-side motions should be made while keeping his hips close.
Additionally, increasing your testosterone or luteinizing hormone (LH) levels can help increase libido.
Eating cholesterol – 800 mg a few hours before bed – one night prior will do the trick since both testosterone and LH are created from this nutrient which is most efficiently produced during nights.
Bottom line is: making changes in your usual routine can elevate your sex life!
How To Hack Your Sleep Cycle With The Everyman And Uberman Methods For Maximum Wakefulness
If you’re struggling to fall asleep at night, one piece of advice is to take a cold bath one hour before you go to bed.
This technique was first discovered during an author’s sleep biology class in 2002 at Stanford, and it has been shown to have great effects on insomnia.
To maximize the time spent sleeping, try gaining two hours of Rapid Eye Movement (REM) sleep daily instead of eight hours of shut-eye.
This can be done with the Everyman method where you get one core sleep of 4.5 hours and two further 20-minute naps, or by using the Uberman method which requires taking 20-minute naps once every four hours, six times a day.
You’ll have to stick to these exact timings for your body to adjust and it might take up to two weeks for your body to catch up – after that, you should be functioning well on only two hours of REM sleep instead of eight!
Uncovering The Hidden Secrets To Becoming An Nfl Player: Mastering The Vertical Jump And Pose Running Technique
Believe it or not, you can improve your vertical jump in only two days and learn to run properly with the Pose method.
This is something that many aspiring football players have already discovered.
Joe DeFranco is an expert who specializes in helping athletes increase their vertical jump height quickly, and The 4-Hour Body author was one such beneficiary of DeFranco’s methods.
Through training with DeFranco, the author was able to add three inches to his own vertical jump by learning certain techniques – such as starting his jump off holding his arms over his head (to make use of upper body strength).
He also learnt how to avoid getting into a wide squat as this can reduce your jump by one or two inches.
When it comes to running correctly though, the Pose method created by Nicolas S.
Romanov is the key.
To hit a stride rate of at least 90 steps per minute per leg , runners should practice building speed by leaning forward and using gravity instead of relying solely on muscular exertion.
Additionally, hitting contact between the feet and ground using ball of feet while keeping knees slightly bent at all times has been identified as the most effective way to run both on ice and an dry surface – leading Romanov to post a video online of him running on ice that went viral back in 2005!
Training Smarter To Reach Athletic Goals Faster
In the world of athletics, there are many training techniques that can help you maximize your performance.
For example, for those looking to improve their running speed, Competition Conditioning is a great option.
This technique was popularized by world-renowned coach Barry Ross and is based on “Energetics of High-Speed Running: Integrating Classical Theory and Contemporary Observations”.
It involves walking as fast as possible in one direction for 7.5 minutes and then having to make it back within the next 7.5 minutes, three times a week.
If this method is practiced consistently, you should be able walk 100 meters in under 23.8 seconds!
For those who want to improve their swimming skills, there’s the Total Immersion technique developed by American swim coach Terry Laughlin.
According to the technique’s main points, you have to focus on turning your body when breathing in instead of relying on arm pulls or kicks; look straight down to ensure a horizontal body posture; cut through the water with hands facing downwards and stretch arms fully; increase stroke length over stroke rate; reduce strokes per lap utilising the momentum of each downstroke and lastly stretch arm completely when taking breaths feeling it in lower side as if reaching for an item from a shelf.
With practices like these, you’ll soon see results that will blow your mind away!
Wrap Up
The 4-Hour Body Book gives a powerful and actionable summary designed to help users get the maximum benefit from their efforts.
The key takeaways from this book include: following the Minimum Effective Dose method, cutting out white carbohydrates like rice, pasta, and bread; aiming for two hours of REM sleep; practicing Competition Conditioning and Total Immersion techniques for speedier runs and better swims; and finally, adding one and a half teaspoons of Saigon cinnamon to your diet daily, in order to reduce your glycaemic levels by 29%, helping you feel fuller faster.
These are all easy changes that can be quickly implemented into an individual’s lifestyle for successful results.
With these tips combined, readers will be well on their way towards achieving their goals!
