How you can gain 30lbs of muscle OR lose 30lbs of fat in 28 days

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How you can gain 30lbs of muscle OR lose 30lbs of fat in 28 days

by: CalebLee | Total views: 3 | Word Count: 476 | View PDF | Print View
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Not many people know you can build a lot of muscle or lose a lot of fat if you just ignore all the popular information found in bodybuilding magazines... and you instead what has been proven to work SCIENTIFICALLY.

A great example is Tim Ferriss -- the author of the best-selling "The Four Hour Work Week" because he was able to gain 34lbs of muscle and at the same time lose 3 pounds of fat in just 28 days.

The best part? He only worked out for 30 minutes... two times per week... for a TOTAL work out time in the gym of ONLY 4 HOURS!

If you'd like to get the same results then keep reading for the six steps Tim Ferriss used to make this possible... and how you can get the very same results starting this month!

Here's the six steps (from his blog)...

"1. Do one-set-to-failure from Arthur Jone's recommendations from the little-known Colorado experiment, but reduce the frequency (a maximum of twice a week)... and have at least 3 minutes between exercises.

2. Follow a 5/5 cadence (5 seconds up, 5 seconds down) for every repetition to eliminate momentum and make sure there is a constant load.

3. Exercise your entire body each workout to elicit a maximal hormonal (testosterone, growth hormone + IGF-1) response and do this by focusing on no more than 4-7 multi-joint exercises (leg press, trap bar deadlift, dips, incline machine benchpress, overhead press, Yates bent row,etc.)

4. Eat enormous quantities of protein with low-glycemic index carbohydrates like quinoa, but drop calories by 50% one day per week to prevent protein uptake downregulation.

5. Exercise less frequently as you increase strength and size, as your recovery abilities can only increase 20-30%, while you can often build fat-free muscle tissue up to 100% before reaching a genetic set-point.

6. Record every workout in detail. Record: the date, time of day, order of exercises, repetitions, and weight lifted. Because this is an experiment -- you need to control the variables to accurately see your progress and be able to make adjustments to ensure progress."

That's it!

Just 6 steps, forming the guidelines you need to follow in order to build a workout program to forge your very own "four hour body".

Tim also says that you can use this exact same outline to lose fat if you don't want to put on size, again from his blog:

"For the ladies not interested in becoming the Hulk, if you follow a "slow-carb" diet and reduce rest periods to 30 seconds between exercises, this exact workout protocol can help you lose 10-20 pounds of fat in the same 28-day time span."

You only need four hours of gym time over the next 28 days to build either 30 pounds of muscle... or... lose up to 30 pounds of fat! There's no excuse for not getting in shape now -- so it's time to get to work!
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