The Ultimate 4Hour Body Cheat Sheet

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
 
  1. 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
  1. 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.
  2. 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)
  3. 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
  4. 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)
  5.       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.
    For more energy and a healthy snack, drink this!

    Please comment below, share on Facebook or Twitter.

    Have a healthy, happy day,

     

    Your 4-Hour BODY Girl 
    Easy & Tasty, High Protein Veggie Nuggets | www.4hourbodygirl.com

    4 Tips to Help You Rise Above Your Health Struggles

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    Whether we like it or not, adversity is part of life. Overcoming adversity is
    one of the biggest obstacles we face. Problems, whether big or small are
    presented to us throughout our life could be solved. 

    Regardless of how lively, intelligent, and pleased we are in the moment, regardless
    if life is going on swimmingly, sometimes we are faced with problems,
    struggles, challenges, difficulties. 

    It is as if we are put to the test, to see what we are made of. How strong can
    we really be?
    I do not intend to convey the message that the more adversity better, and I’m
    not an advocate for suffering. Disabling pain is not beneficial, however I do
    believe that it does make us stronger.

    It is a reality that happens in the life for each of us, certainly different in
    number and intensity from person to person, but challenge is necessary, and if
    you’re taking risks or growing as a human being to achieve any sort of results,
    the more adversity you will experience. 
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    When it happens, acceptance it is a part of the strategy to get rid of more
    suffering. Accepting it may be a way to restructure ourselves and move on
    through the pain, especially when we think of health related issues. Just
    remember that through the pain, is the reward in the end!

                TIPS
    TO OVERCOME ADVERSITY
     
    1.    
    Be aware and accept that adversity, already
    mentioned, is a part of life. What you resist, persists, so resist it, go with
    it. Trust that this is how it’s supposed to be and learn from it. What I mean
    is that acceptance is a way to loosen up and restructure. It is a viable way to
    search for alternative ways and move on. There are floods, tsunamis, wars and
    disasters of all kinds. Even within your own circle of family and friends there
    is a loss, death and tragedy. Although pain is inevitable, suffering is
    optional. Such as by contrast happiness is possible but it is optional. So do
    your best to not attach any meaning to it, and focus on your result to keep you
    moving through it.
     
    Pay Attention!
    Another valuable resource is self-confidence.
    The trust that everything will work out, hope that there is always a light at
    the end of the tunnel, and hope that “this too shall pass
    misfortune.” Everything in life has its place and purpose, it is up to us
    to make it managable.
     
    2.    
    Build your internal resources. Before it reaches
    the adversity, should propose to work on your emotional balance, should
    strengthen your own emotional muscles, courage and discipline. When you become
    aware that some difficulties are inevitable, you can prepare yourself mentally
    to face adversity head on. Not be very different from the feeling of a soldier
    going to war. He (or she) is prepared physically and mentally for any
    possibility. The military knows it can be disastrous, frightening, and exhausting, and this
         also easy to get hair loss problem
    but he feels prepared and equipped with a set of strategies that enable him to
    face the situation with courage. Most often, when you’re prepared for the
    worst, the worst never happens, or is much less severe than anticipated.
     
    3.    
    Build
    your external resources. Build a support system based on family, friends or
    experts in what you are wanting to achieve. When things get tough, we all need
    encouragement and support. We need someone to talk to, someone to help ease the
    burden. You’d be surprised to find how many times a friend had a similar
    experience and can help guide you in the difficult time. The knowledge that a
    friend is there when you need it, can be very comforting. Health coaching or a
    fitness trainer could be a great way to support you to while you’re losing weight. Commenting and reaching
    out to me here at 
    4-Hour Body Girl could be another way of having
    support. That’s what I’m here for and why I continue with this blog. Resiliency
    like any muscle in our body is built gradually and exponentially with repeated
    obstacles and exposure to external forces. If you have no practice in
    confronting obstacles (such as when you choose to avoid them), you will not
    exercise that muscle and you will never get comfortable getting over adversity.
    I’ve come to the point that I’m comfortable being uncomfortable because I’ve
    put myself to the test so many times and now actually crave challenge. I can’t
    stand it if I’m not growing and learning and getting better and better at
    things. Like everything in life, preparation is a friend of effectiveness and
    success. No preparation is the perfect mix for failure. In fact, thank God
    for the adversity! Learning to cope and overcome adversity, is what makes us
    who we are. Every challenge, every difficulty we face in life successfully
    serves to strengthen our willpower, confidence and ability to overcome future
    obstacles. Whether you are losing weight through a new weight loss program or even
    starting a new business, it is very important to keep in mind that it only
    depends on you to make everything truly work out.
     
    4.    
    When you respond in a positive and constructive way
    to the biggest challenges, you develop strengths and qualities as virtues;
    courage, character, fighting spirit, hope and perseverance emerge from inside.
    Of course, since we are human, it is very easy to fall in self-pity, the
    unfairness of life, or the trap of “why me?”. In other words “Victim
    Mode”. When we do, we fail to recognize the opportunities for growth and
    wisdom that accompany adversity. However, as soon as we can or we allow
    ourselves to think more clearly, we are able to let the self-destructive,
    unproductive thoughts, victimization vanish and work through it to achieve our
    desired outcomes.


    For more energy and a healthy snack, drink
    this
    !
    Please comment below, share on Facebook or Twitter.
    Here’s to your Health, Wealth, & Happiness! 

     
     
     
     
     
     
     

     

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