weight loss programs Archives - Page 3 of 11

October 3, 2015 by Heather

Breakfast cheat day | www.4hourbodygirl.com

Chocolate Croissants, Pizza, Burgers, Fries….I Love This Diet!

Yeay! Free Day! Cheat Day! Binge Day! Whatever You Want to call it, it’s fun! It’s the day I get to eat everything I was craving throughout the week which, actually wasn’t all that much. Even though I can eat what ever I want, there is still a scientific order to how I go about eating it in order for my body to burn it as muscle as opposed to fat according to Tim. He says to stick to the same breakfast that you always have, and then pretty much eat whatever and how much of whatever you want with a few tips and tricks along the way. Grapefruit juice stabilizes your blood sugar before eating a chocolate croissant. Coffee well, the caffein in coffee revs up your metabolism and so does cinnamon, so including these tricks your body as well. To get a better idea of what Cheat Day Meals On The 4 Hour Body look like, I have put this post together for you. The following is what Tim Ferriss eats on his free day for breakfast:

I matched it as close as possible. I started out eating the same thing I usually do. A high-protein slow carb breakfast and then the following…

Breakfast: Same as yesterday

Grapefruit juice, coffee with cinnamon and whole milk, chocolate croissant

$Kombucha \ www.4hourbodygirl.com$

Kombucha

Lunch: The best Mac n’ cheese in town at Cafe Chloe and a glass of red wine

Lunch Dessert: Pistachio bread pudding with vanilla ice cream….Amazing!

Serbian Christmas Dinner: Civapcici, Burek with coleslaw…

Stuffed peppers

Ice cream for dessert

Champagne and red wine to drink that I didn’t take pics of.

What do your Cheat Day Meals On The 4 Hour Body look like? We would love to hear your stories about your journey for health through the slow carb way of life. Please feel free to share below.

Easy & Tasty, High Protein Veggie Nuggets | www.4hourbodygirl.com

The Ultimate 4Hour Body Cheat Sheet

September 30, 2015 by Heather

As I’ve said before, I make the diet portion more difficult and time consuming than Tim recommends. The way he suggests it is simple and quick. I like to cook and I have help to clean up, and although I spend a little more time than Tim, all the things I’ve been posting actually don’t take too much time either. I make big batches so I have left overs and mix and match ingredients to make different meals or add flavor. Regardless, I know everyone is busy and may not have time to read the book in it’s entirety. It is an encyclopedia of fitness hacks – the minimum effective doses to achieve the results you want. Encyclopedia being the operative word. Therefore, I have created The Ultimate 4Hour Body Cheat Sheet to save you time.

Slow Carb Cheat Sheet | www.4hourbodygirl.com

Slow Carb Diet (p72)
1. The rules
  1. Avoid “white” carbohydrates
  2. Eat the same few meals over and over again
  3. Don’t drink calories. No milk, soy milk, soft drinks, or fruit juice. Coffee & wine are OK.
  4. Don’t eat fruit. Tomatoes and avocados a re OK.
  5. Take one day off per week. Eat whatever you want.
2. Allowed foods
  1. Proteins:
    1. Egg whites with 1-2 whole eggs for flavor (or 2-5 whole organic eggs, including yolks)
    2. Chicken breast or thigh
    3. Beef (preferably grass-fed)
    4. Fish
    5. Pork
  2. Legumes:
    1. Lentils (daal)
    2. Black beans
    3. Pinto beans
    4. Red beans
    5. Soybeans
  3. Vegetables
    1. Spinach
    2. Mixed vegetables (including broccoli, cauliflower)
    3. Sauerkraut, kimchee
    4. Asparagus
    5. Peas
    6. Broccoli
    7. Green beans
  4. ***Most Important… ATHLETIC GREENS every day on an empty stomach. Get it HERE

Workout

6 Minute Abs (p175) (2X per week after kettlebell swings, Mon. &Fri.)
1. Myotatic (swiss ball) crunch. 1 set x 10 reps @ 4s (with 2s pause each end). Add weights when can do more than 10.
2. Cat vomit. 1 set x 10 reps hold for 12s.
3. Front plank. Work up to 90s max hold.
4. Side plank. Work up to 90s max hold.
5. Hip flexor stretch. 30s each side before kettlebell swings.
Maximal Strength (p414)
1. Dynamic stretch. Over-and-unders. 1 x 7 reps.
2. Push-ups: 12 reps (foot in the air < 50 degree angle)
3. Deadlift. 1 set x 3 reps @ 95% IRM, 1 set x 5 reps @ 85% IRM. Plyometrics immediately after: box jumps, jump rope, or 15m sprint.
4. Torture Twist: 5 sets of 5 reps (30s rest between)
Ultra-endurance Stretches (p376)
1. Hip flexor (Iliopsoas) and quad
2. Pelvic symmetry and glute. Pigeon pose. Foot on top of table.
3. Pelvis reposition
4. Glute activation
Perfect Posterior (165) (3X per week before breakfast, Mon., Wed., Fri.)
1. Two legged glute activation raises. 1 x 20 reps
2. Flying dog. 15 each side.
3. Kettlebell swing (working from 20-50 reps and adding weight starting with 35Ib)
Occam’s Protocol (Machine)

Workout A

1. Close-grip supinated(palm facing you) pull down x7 reps (5/5)

2. Shoulder press x7 reps (5/5) (*Optional 6 min Ab)

Workout B

1. Slight Incline/decline bench press x 7 (5/5)

2. Leg press x10 (5/5) (*Optional Kettle bell swings x50)

3. Stationary bike 3 min at 85+rpm

This looks like a lot, but I’m pretty sure it takes less than half an hour, and can be done every other day! If you’d like a copy of The Ultimate 4Hour Body Cheat Sheet you can copy and paste it straight from here. If you have any questions about The Ultimate 4Hour Body Cheat Sheet or about the 4-Hour Body Diet in general, or even want to share how it’s going for you to inspire other readers abut how you feel or the challenges you’ve faced, please share in the comments below. We’d love to hear about it.

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Have a healthy, happy day,

Your 4-Hour BODY Girl

Cheat Day Meals On The 4 Hour Body

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