The Perfect Posterior: Kettlebell Swings and Cheap Alternatives 862 Comments

Written by Tim Ferriss Topics: The 4-Hour Body - 4HB

Tracy: 100+ lbs. lost with 2-3 sessions per week.

In The 4-Hour Body, I profiled Tracy R., a mother of two who lost more than 100 pounds.

The secret wasn’t marathon aerobics sessions, nor was it severe caloric restriction. It was the Russian kettlebell swing, twice a week for an average of 15–20 minutes. Her peak session length was 35 minutes.

This post will explain how to perform the two-handed kettlebell swing, and it will offer a cheap $10 alternative.

Beyond fat loss, this movement will help build a superhuman posterior chain, which includes all the muscles from the base of your skull to your Achilles tendons. For maximum strength and sex appeal in minimal time, the posterior chain is where you should focus. From “violent hips” for power sports, to the perfect ass for aesthetics, I suggest one starting point:

The Swing

…

(Trouble seeing the videos? Click here, in order, for Kettlebell Swing ABCs and The $10 T-Bar.)

Reps and Sets – Less is More

Long before I met Tracy, I met “The Kiwi” in Buenos Aires, Argentina.

In early 2006, he happened to be taking a private Spanish lesson in the same café where I was finishing the manuscript for The 4-Hour Workweek, and we quickly became close friends. He had competed in elite-level rugby in New Zealand but was equally proud, I soon learned, of applying his BSE in exercise physiology to perfecting the female posterior.

He told me the story over a bottle of Catena Malbec. His obsession started when he saw a professional samba dancer in Brazil balance tequila shots on top of each butt cheek in a dance club. Lamenting the lack of similar scenes in his own country, he set off on a mission to isolate the best exercises for creating buttocks worthy of tequila shots.

By 2000 he had refined his approach to a science. In four weeks, he took his then-girlfriend, an ethnic Chinese with a surfboardlike profile, to being voted one of the top-10 sexiest girls out of 39,000 students at the University of Auckland. Total time: four weeks. Other female students constantly asked her how she’d lifted her glutes so high up her hamstrings.

If The Kiwi could have answered for her, he would have said, “Add reps and weights to the swings.”

In 2005, my interest in kettlebells reinvigorated, I returned to the United States from Argentina and purchased one 53-pound kettlebell. I did nothing more than one set of 75 swings one hour after a light, protein-rich breakfast, twice a week on Mondays and Fridays. In the beginning, I couldn’t complete 75 consecutive repetitions, so I did multiple sets with 60 seconds between until I totaled 75. Total swing time for the entire week was 10–20 minutes.

I wasn’t trying to balance tequila shots on my butt cheeks. I wanted clear six-pack abs. In six weeks, I was at my lowest bodyfat percentage since 1999, and l’d reached my goal. I’ve since worked up to 50+ reps with the 106-lb. “beast” (video), which has directly transferred to 100-lb.+ gains in the deadlift.

The king of exercises—the two-handed kettlebell swing—is all you need for dramatic changes.

Here are a few guidelines:

• Stand with your feet 6–12 inches outside of shoulder width on either side, each foot pointed outward about 30 degrees. If toes pointed straight ahead were 12:00 on a clock face, your left foot would point at 10:00 or 11:00, and your right would point at 1:00 or 2:00.
• Keep your shoulders pulled back (retracted) and down to avoid rounding your back.
• The lowering movement (backswing) is a sitting-back-on-a-chair movement, not a squatting- down movement.
• Do not let your shoulders go in front of your knees at any point.
• Imagine pinching a penny between your butt cheeks when you pop your hips forward. This should be a forceful pop, and it should be impossible to contract your ass more. If your dog’s head gets in the way, it should be lights out for Fido.

75 total reps, 2-3 times a week, is the recipe.

Simple works.

###

Odds and Ends: An Appeal

George Bush 691 vs. 4-Hour Body 427 –
Since the book came out, I’ve fantasized about having more Amazon reviews than George Bush. Now, it’s actually possible! The ask: If you’ve enjoyed the 4-Hour Body, could you pretty please take 30 seconds to leave a short Amazon review here?

I’ll toast some wine and do a thank-you video this weekend if I crush The Decider. Thanks in advance — it’s been an exciting few weeks, and this would really be the icing on the cake.

Much more to come soon…

Posted on January 8th, 2011

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862 Comments

John — January 8th, 2011, 7:57 pm

Cool. Would you recommend (for the NON GYM GOING TYPE) using that 2.5 Gal of water jug?
Reply
- David — January 9th, 2011, 4:09 pm
  
  That’s about 20 pounds. Use a dumbbell and hold it vertical instead until you can build up your strength to use a 10kg or 14kg kettlebell. Using a water jug just makes the movement awkward. Hope that helps.
  
  David
  Reply
  - Mike — February 11th, 2011, 5:12 pm
    
    I’ve got some solid metal dumbbells. Do you think these will do for now? Other thant he potential for them to go flying, anything else I should worry about?
    Reply
Ricardo — January 8th, 2011, 7:57 pm

Would you recommend kettlebell sings to crossfit workouts for someone who wants to improve in BJJ?
Reply
- Derek — January 9th, 2011, 10:55 am
  
  Ricardo, I do Crossfit and we do kettleball swings fairly often our gym. They definitely help my core.
  Reply
- Philip — January 21st, 2011, 1:34 pm
  
  I am a CrossFit Trainer who does A LOT of Kettlebell Swings as they are great. Even better I have found are Turkish Get-Ups for my grappling. Google them for details.
  Reply
Kay — January 8th, 2011, 8:00 pm

Thanks for posting the videos on the swing. I tried to do them off the pics in the book but it hurt my back. Adjusted my posture a bit and makes a big difference
Reply
- Brian — January 2nd, 2013, 1:28 pm
  
  Kay would you mind describing how you changed your posture? My wife is having some back pain when she swings, and I have been unable to cure it. Thanks.
  Reply
Twist — January 8th, 2011, 8:10 pm

That $10 fix will like be what gets me into Kettleballs. My gym doesn’t have them and I ain’t buying them. Have bought weights before and they were more trouble than they were worth.
Reply
Mike — January 8th, 2011, 8:12 pm

That was the only exercise during that time? What’s amazing with the 4 Hour Body and this blog is that there are so many options to get us the results. Thanks Tim.
Reply
P.See — January 8th, 2011, 8:12 pm

Dude, tell me your recent tweet about vbulletin is a hint that you’re working on a community platform for 4HB readers.
Reply
- Tim Ferriss — January 8th, 2011, 8:12 pm
  
  Yes
  Reply
  - P.See — January 8th, 2011, 9:34 pm
    
    !
    
    =D
    Reply
  - Genvejen — January 9th, 2011, 6:27 pm
    
    Awesome. That’s the opportunity to discuss our 4HB experiences/ideas that I’m sure a lot of us are waiting for.
    Reply
  - P.See — January 12th, 2011, 7:44 am
    
    Do you have an ETA on this?
    Reply
  - Stephen — January 15th, 2011, 10:03 pm
    
    Hey Man. You should Use Vanilla Forums it is a Free Open Source Forum It is just amazing I started up a test one here. http://forum.thehealthymonk.com – If you want I will put one together for you Tim. Just say the word. It is 100% better than VB and allows for Facebook Connect and the works.
    Reply
  - Mark Lynch — January 16th, 2011, 2:04 pm
    
    Hey Tim,
    
    I’ve been with you since the beginning. I’m in insurance and you inspired me to start my own agency. While it isn’t the 4 hour work week I’ve used several principles to free up my time to get more prospecting done and cut down my work week.
    
    On another tangent I was curious if you’d be willing to look into anything involving hair loss? I’ve still got a full head of hair but its receding and a thinning spot on the back of my head is worrying me a bit. I don’t want to go the Rogain method, nor do I want to take a pill every day for the rest of my life (and that has the side effect of potentially Errectile Disfunction). I’m wondering if you’ve done any research or plan to in the future.
    
    Sorry this isn’t really in the spirit of this article but I’m really curious to see how it goes.
    
    More on topic I’m going to be doing a 30 day video utilizing the strategy of the 4HB and tracking results meticulously. Currently overweight and out of shape so I’m a fresh ginnea pig ready for testing!!! currently 6’2″ 246 lbs with a champion size beer belly. I’m hoping to reduce inches and overall fat with your strategies. Wish me luck and I’ll send you the results!
    Reply
    - Tim Ferriss — January 16th, 2011, 8:04 pm
      
      Hi Mark,
      
      Thanks for the comment. Can’t wait to see your tracking!
      
      I might look into hair-loss prevention/reversal methods, but — like you — I find the side-effects of most approaches to be worse than simply going Jason Statham. I’ll keep you posted.
      
      Best,
      
      Tim
  - Chelsea — January 19th, 2011, 8:43 pm
    
    I find bald men to be quite sexy!!! And I’m not the only lady out there either fellows.
    
    Remember: there are few perfect heads out there, the rest God covered in hair.
    
    Also, consider that many men with balding have higher levels of testosterone. Not that my method is scientific, but my experience with bald men has shown them to be quite virile.
    Reply
    - Louis — November 11th, 2012, 3:53 am
      
      Shaved my balding head a few months ago. Should have done it years ago!
  - Andrew Alexander — January 25th, 2011, 7:24 pm
    
    what do you think of collagen for hair loss?
    Reply
  - Katie — February 14th, 2011, 3:33 pm
    
    Hi Tim
    I just read your book and am excited to see some results. I do have a question in regards to the kettle balls . How much weight should you start off with in the beginning? I’m about 145 pounds and have about 25 lose. I couldn’t find anywhere in book how much weight to swing? Thank you so much!
    Reply
  - Jeff — February 27th, 2011, 10:09 am
    
    It says Tracy used the kettlebell swing 2-3x a week can you do it more or would this be to much? I do the workout you said you used in the kettlebell chapter, but I think that the kettlebell is such a great overall exercise I would like to do it more.
    Reply
    - Gloria — April 10th, 2013, 8:13 am
      
      I have been doing Tracy’s workout and her new top 40 since the first of this year. I have lost 2 dress sizes. Yes, I’m also dieting but the swing has shaped my body like nothing else. Needless to say, I have inspired a number of people at my company and many are now using the kettlebell. I just had my 62nd birthday and never thought I would look like I do. This all came about because of Tim’s book (thanks so much). I will now be in the best shape of my life for the rest of my life as I will continue to do KETTLEBELL.
  - Daniel Bradley — July 6th, 2011, 6:00 pm
    
    Mark,
    
    After reading 4HWW myself and a business partner went to work looking for what works for re-growing hair – we found scientific results that support hair growth from topical application of l-carnitine (a compound that is created in the body from amino acids). We developed a L-Carnitine Shampoo by learning the shampoo formulation process on our own, then took our products to expert chemists to finalize – the result is our muse, Hewley – we sell L-Carnitine Shampoo and a Saw Palmetto Conditioner. As a founder, I have been using both for the past 2+ years and I have never had a thicker head of hair. Tim highlighted my muse on his blog about 8 months ago (search Tim’s 4HWW blog for for Hewley).
    
    Tim,
    
    I’d be happy to work with you if you ever want to get a jump on the hair regrowth biz.
    Reply
  - Charlene — February 29th, 2012, 10:01 am
    
    Help!!! I have started the slow carb diet but haven’t had much time to exercise. I am not overweight according to my height. I am in my mid 40′s. I am about 5’7″-5’8″ and about 134 lbs. But I have BIG, fat, ugly legs!! Definitely pear shaped-with horrible cellulite and saggy skin which makes them look worse!! Pockets of cellulited fat at hips–not just thunder thighs!! It goes from buttocks to knees and is slowly moving on down. I don’t look good in pants and for sure not shorts!! I’m too young to look like this and was hoping for some insight in your book! I saw where you had the left out chapter on spot treatment for thighs but all I could find that talked about cellulite is that you said women can get rid of it. BUT HOW!!! IS this diet and the kettle ball exercises going to make a difference? I was hoping the exercises would tone me and reduce but when I read of Fleur’s results in the book and her thighs only went from 10.4mm fat thickness to 10.2 mm over 5 weeks, I was disappointed. I’ve heard about some supplements but I can’t spend as much as it was going to be!! I have a big event in 3 mths and was hoping for some help. Please!!!!!
    Reply
  - Marco — May 1st, 2012, 1:31 am
    
    About hair loss: 8 months ago I started to use the pagg stack and at the same time i started to follow the cure for low testosterone level, adding coconut oil to the stack. I’ve experienced a dramatic change in my hair, they are thicker and stronger. I don’t know if this two things are directly connected but it happened!
    Reply
  - Janus — May 1st, 2012, 5:36 am
    
    Hi Marco
    Could you elaborate a little bit on the cure for low testosterone? I’ve recently heard a lot about coconut oil, and I’m very curious about it.
    Janus
    Reply
Paolo — January 8th, 2011, 8:13 pm

Tim,
I got way into kettlebells last year because of you, for that am I totally thankful.

I built the T-Handle you mentioned in the book, and while you mention the other moves I could do with one, I’m afraid the only thing I can really use it for are swings. Are there any other resources to working with T-Handles besides the swing out there?

Also, is the financial benefit with T-Handles is that I could go to a gym with the T-Handle and just use the gym’s plates? I bought my own plates, and even with cheap, used plates, I feel like the financial benefit is negated if I need to keep loading it with plates that I would cop to do stuff. I still think it’s an awesome, awesome idea though, I guess it’s not the all in-one gym solution I was hoping for it to be.

PS: I’m down twelve pounds since getting back on the Slow-Carb train on 12/27 along with the other wight loss stuff you mentioned in 4HB! I lost thirty additional pounds between April and August of last year doing Slow-Carb! On the tail end of an AMAZING cheat day today.

Thanks for everything, Tim.
Reply
- Tim Ferriss — January 8th, 2011, 8:26 pm
  
  Hi Paolo,
  
  I suggest using the T-bar at a gym, or using it to determine your ideal swing weight before purchasing KBs. Once you guy those, return shipping would costs nearly as much as buying another.
  
  I also own multiple KBs but use the T-bar for really heavy swings. Other good movements — and you can also make a longer-handled version — bent rows, reverse curls, squats (if you hold it between your legs with wide stance and post on blocks), etc.
  
  Good luck!
  
  Tim
  Reply
  - Brett — January 24th, 2011, 2:29 pm
    
    Tim,
    
    Why not use 1-1/2″ inch Wrought Iron pipe instead of 3/4″?
    
    The OD on 1-1/2″ pipe is 1.9″ vs the 3/4″ pipe’s 1.050″. if you’re using Olympic plates (which have an ID of 2″), the fit would be much better. Standard plates have an ID of 1″ though, which maybe fit very snuggly with the 3/4″, but I haven’t tested.
    
    http://www.gizmology.net/pipe.htm
    Reply
  - Richard — February 9th, 2011, 1:19 am
    
    Hi guys,
    
    I found an Adjustable Kettlebell Set on eBay. It’s great. You can adjust the weight by removing plates that are inside the casing. You can change it from 12kg’s right up to 48kg’s. Quite easy to adjust too. I’m in Australia so they came from gymandfitness.com.au, but via eBay. Though I’m sure they’re available all over the world.
    
    Check it out.
    
    cheers,
    
    Richard
    Reply
  - Larry — March 7th, 2011, 12:31 pm
    
    $30 45lb Kettlebell!!!
    
    Wassssup!!!
    
    Ive been looking high and low for a kettlebell that wont break the bank and my search ended when i found out lombardi sports in SF does price matching from the internet. I got a $60 for $30 groupon for lombardi (these deals happen every couple of months). Went to lombardi and the kettlebell was $90 for a 45lb (pood?) Proceeded to checkout and at the counter i pulled out my phone, did a quick search for the cheapest 45lb bell that was the same as lombard’s (CAP) and the search showed $58. combine with groupon and it was $30 45lbs kettlebell!
    
    BTW, love everything you write. got into a big argument about the 15 minute orgasm with a mate the other day.
    Reply
Daniel — January 8th, 2011, 8:14 pm

I picked one of these up the other day, opted for 7x 5 lb weights since they’re skinnier swinging between my legs and it’s pretty much double the price for 10 lbs anyway: http://i.imgur.com/sYcx8.jpg

Day 5 of occam’s protocol and feeling great, thanks!
Reply
Ryan Critchett — January 8th, 2011, 8:19 pm

This is awesome – Dude.. you said it – Simple works.

RC
Reply
Brendon — January 8th, 2011, 8:34 pm

Hey Tim! Quick question: Can you use dumbbells to do the same type of swing?
Reply
- Tim Ferriss — January 8th, 2011, 8:41 pm
  
  Yes, but it can be a bit challenging. If you flip the DB vertically and hold on around the plates, it duplicates the movement more effectively, but don’t kill anyone by letting a DB fly.
  
  Enjoy the pain!
  
  Tim
  Reply
  - Ryan — January 9th, 2011, 2:51 pm
    
    I asked this same question below, but am also thinking that physically speaking, you lose a great deal of weight by holding one half of the dumbbell in your hand, rather than all of the weight being concentrated at the end of a pendulum as in the T-Bar setup.
    Reply
  - Leonard — January 11th, 2011, 6:12 pm
    
    I was taught to do swings several years ago, using dumbbells in this exact manner. Effective.
    Reply
- Matt — January 8th, 2011, 9:18 pm
  
  I’ve been using those and they work just fine. T-Bar eventually comes along next.
  
  For me, I swing it by the foot of my bed just in case…
  Reply
hrho — January 8th, 2011, 8:53 pm

Hi Tim,

Quick Q:
If my goal is to bulk up as much as possible + have low bf (six pack #’s), is the best way to first reach my target weight with “geek-to-freak”/occam’s and then transition into kettlebell training for more rapid fat loss?

Some Feedback (hopefully helpful):

4HB was a nice read and I am in the midst of doing a geek-to-freak HIT-style training. Hope to share my improvements at the end of the month (hurray self-tracking).

2 potential pitfalls:
1)The 5/5 cadence when lifting is in my opinion, the most difficult aspect to get used to. I’ve had to reduce the weight for most lifts in order to even do 5/5, yet surprisingly, I feel more burn doing 1 set of slow 50lb DB bench than my old, stale 3 sets of 70lb DB bench (w/ no thought about cadence).

2)Counting to 5 mississippi’s (or 5 one-thousands) twice, 8 – 12 times each set feels like an eternity and sometimes seems impossible with some exercises. The reverse-curl for example – my t-rex stub forearms could only handle 15lbs (the tiny plates =\) on each end of an ez-bar. Which brings me to the 2nd potential pitfall: gym ego…especially for the guys that have worked out in the past, but not with this infrequent, HIT-style.

Anyways, I’m sucking it up and doing the work (really enjoying it actually). Just offering a newbie’s POV.

P.S. I love eating.
-Fellow Orca
Reply
- Tim Ferriss — January 8th, 2011, 11:49 pm
  
  HRHO,
  
  Thx for the comment. I think going G2F to target weight, then leaning out with KBs could work well for you. And I agree on all new POV for the slower cadence. Takes some getting used to, but it absolutely works.
  
  Kia kaha!
  
  Tim
  Reply
  - Jitendra — January 11th, 2011, 12:35 am
    
    Tim,
    
    I want you to start/affiliate a gym chain based on 4HB.
    Reply
Thom K — January 8th, 2011, 8:57 pm

Thanks for the videos. The pics in the book don’t do the exercise justice. Going to Depot tomorrow to pick up the pieces for the t bar. First week on the SC diet and I’ve stopes 7 lbs. No exercise, just the diet. Next week dropping in some cardio and t-bar work and seeing what results I get.

This really is a body hack, fun to see the week to week results. Trial and error, but with no real downside.
Reply
D Snyder — January 8th, 2011, 9:03 pm

Tim, I discovered the joy of oolong teas and a great oolong chai with loads of cinnamon in it. Is cinnamon beneficial for metabolism or just seem like it? Also I work for Lowe’s (preferential to the depot) and will be making a t-bar, how much weight should I start with for a 34 year old male 6′ ? I’ve lost 7 pounds over ten days with the slow carb diet! Thanks!!!!
Reply
- Tim Ferriss — January 8th, 2011, 11:47 pm
  
  The oolong chai with cinnamon is great, but beware any soy or dairy added to the mix. For a healthy male your size, 40 lbs. would probably be the minimum to start with for swings.
  
  Good luck!
  
  Tim
  Reply
  - Chris D — January 17th, 2011, 9:40 pm
    
    Tim,
    
    I’ll return a product recommendation for you
    
    As a fellow tea lover, I highly recommend the $19 IngenuiTea teapot.
    http://www.adagio.com/teaware/ingenuiTEA_teapot.html
    
    I am not affiliated with Adagio in any way, no friends or family either…
    
    - Chris
    Reply
- Maxim — January 9th, 2011, 12:24 pm
  
  Hey, Tim! I read about Tracy in your book which I pre-ordered and enjoy a lot!
  
  It’s really great and the only slightly negative feedback I would be able to give (if you don’t mind receiving it of course) is that it lacks kind of big picture, advise for experienced (not advanced/professional) athletes and a customizable approach.
  
  Just to give an example.
  What would kind of 1-10 years plan should one chose if he/she is already at about 10-15% bodyfat, squatting about ~120-140kg, bench pressing & deadlifing ~90-110kg with own weight ~70-75kg who is absolutely fine eating strict diet without binges and his/her goal is to:
  1 priority: achieve optimal long-term health (energy, feeling, longevity);
  2 priority: +15-20kg to own weight while maintaining the same bodyweight in the next years with corresponding increase in strength (let’s say +50-100%)
  3 priority: endurance.
  
  Would it be just Occam / Body by Science repeated over and over again? Or Occam+Tabatas? Or cycles of Occam & “Becoming Superhuman” strength training? Or just strength training? If cycling is best way to go, then what are the principles & timings. What corresponding changes in diet should be made and how it should be synchronized?
  Is it possible to pursue all of the 3 goals simultaneously if one is 100% fine that it will take few years instead of few months or you need to focus on only one at the time? Then, what’s the right sequence?
  Would eating represent more of a paleo / “slow carb” but with increased protein+fat consumption or dairy + protein shakes and complex carbs found in grains are absolutely necessary to achieve the 2 goal (regardless potential negative health effects)?
  Would it all be possible if doing intermittent fasting every day (leandgains style) or not? Would it be a good idea to do intermittent fasting once a week in this case or not? Would you suggest the same supplements to somebody who never weighted more than 75kg? Should somebody who deadlifts 150% of his weight do kettlebell swings? How should it be integrated into Occam/Strength training? Etc, etc.
  
  Of course, I don’t expect you to answer all the questions personally (although I would be more than happy to see your perspective , but this is the kind of questions that constantly raise in my head when I read 4HB and and that I didn’t always find answers to. I know answers vary from person to person and probably one should find them himself by experimenting but I’m still craving some chapter that would put it all together and explain all the contradictions (obligatory breakfast vs. intermittent fasting for life extension; no dairy in slow carb vs. butter to increase testosterone, etc).
  
  Hope you’ll find it at least a little bit useful. Thank you very much again for the great work. Aside from that it’s just freaking great!
  Reply
Stephen — January 8th, 2011, 9:04 pm

Hey Tim,

Thanks again for some great advice, but I now have so much information that I need a bit of help sorting it out.

I’m currently 160 lbs, app. 13% bodyfat – I’m looking to put on at least 15 lbs of muscle and hit 10% bodyfat.

Which protocols should I start with – losing fat or gaining muscle, and would it work to mix and match?

Would using the PAGG stack work while simultaneously doing Occam’s protocol?

I’m not necessarily looking for instant results, I’d just like to know the best place to start and where I progress from there.

Thanks again for all your hard work and dedication – it means a lot to all of us!
Reply
- P.See — January 8th, 2011, 9:38 pm
  
  From my experience and from reading Tim’s answers to similar questions: cut fat first, then add muscle.
  Reply
Sam Bruno — January 8th, 2011, 9:12 pm

Enjoying the book and trying the different parts. I even also bought a signed copy!

2 quick questions if you have a chance:

1. Are the bonus chapters around somewhere? I can’t find them

2. What’s your regular supplement, food, and exercise regimen now that you’re done with all the experimentation?

Thanks!
Sam
Reply
- Tim Ferriss — January 8th, 2011, 11:46 pm
  
  Hey Sam,
  
  1. A few are up already, but I’ll be putting up the rest over the next few weeks.
  2. Ah, that’s a longer answer. I’ll reply to that in my next impromptu Q&A
  
  Best,
  
  Tim
  Reply
  - Sam Bruno — January 9th, 2011, 8:10 am
    
    Thanks for the quick reply Tim I’ll keep an eye out on your blog for future Q&As.
    
    Much appreciated,
    Sam
    Reply
  - Eric — April 27th, 2011, 12:34 pm
    
    THANKS, TIM!
    
    Love the book, KB’s, PAGG/AGG, etc. I lost about 30 lbs in about 3 months doing them. Dropped 2 full pant sizes (38″ -> 34″) and continue to refine my workouts to reach other goals!
    
    Did you ever describe what you do for your “normal” diet/exercise routine?
    
    Thanks again,
    Eric
    Reply
Mark — January 8th, 2011, 9:13 pm

Hey Tim,

Are you wearing the new Merrell barefoots in the T-bar vid?

If so, what are your thoughts?
Reply
- Tim Ferriss — January 8th, 2011, 11:44 pm
  
  Nope. Inov-8 running shoes.
  Reply
Josh — January 8th, 2011, 9:17 pm

The t-bar idea is really interesting. I’ve got a few clients who either don’t have the cash or are too cheap to purchase an actual kettlebell. What is the bottom piece that that weights are resting on and which the pipe is attached to?
Reply
- Tim Ferriss — January 8th, 2011, 11:44 pm
  
  A floor flange.
  Reply
Aaron Bennett — January 8th, 2011, 9:17 pm

You encourage checked and NOT carry on? Was this a mistake? I thought you love packing light and doing carry ons?

Please clarify that bro

Aaron
Reply
- Mason — January 8th, 2011, 10:47 pm
  
  Im pretty sure he encourages checking it because our beloved TSA will more than likely confiscate them if you try to carry them on.
  Reply
- Ryan — January 9th, 2011, 2:55 pm
  
  Would you want to explain a collection of pipes in your carry-on to airport security?
  Reply
- Kathy — January 20th, 2011, 12:42 am
  
  He’s talkin about just the pipes, not plates. That is packing light. Plus of course checked. Like they want anyone on a plane with access to pipes.
  Reply
Patrick — January 8th, 2011, 9:20 pm

If you do not like tape get a set of mountain biking grips and slide them over the ends. Also use hairspray to put them on. It helps lube them on and then tacks them when it dries.
Reply
- Tim Ferriss — January 8th, 2011, 11:44 pm
  
  Great idea if you can get the proper diameter piping. I believe I’m using 3/4″ but 4HB will have exact specs.
  Reply
  - Shaun Hickey — January 10th, 2011, 9:14 pm
    
    Hockey tape will work as well. It will get a bit grimy, but it will save your hands.
    Reply
  - frost — February 20th, 2011, 9:24 am
    
    Another idea regarding the handles:
    
    You typically get a free pipe cut @ the big hardware chains so you can buy 1 8″ double threaded piece and have them cut it in the middle. That way you get rid of the threaded ends where you’re gripping the handle. File off any sharp places on the cut.
    
    You’ll probably still want to use gloves or sports handle tape for better grip, tho.
    Reply
  - Tyler — May 11th, 2011, 4:24 pm
    
    I found that I had to use 1/2″ piping to fit into the hole in my plates and cost me $15 at OSH. The T-bar really helped me get into kettle bells. I was able to buy old plates from Play It Again Sports for nearly half the cost of new plates.
    
    Also, if you plan on trying to do something for hair loss, I recommend visiting the website I created for bald people. I put the address in the form so that it’s not spammy.
    Reply
Celeste K — January 8th, 2011, 9:22 pm

Love the book and all the info in it. Can’t wait to get into the kb training. My only frustration is that I have kindle version and can’t find the weblinks easily. Other lessons from the book that have been good for me- thinking and trying outside the box is valuable, and when something isn’t working, just try something else. Thank you for writing this…
Reply
- David — January 9th, 2011, 8:48 am
  
  I have the kindle version as well — it’s simple, download the Kindle app for PC (or Mac), and login with it, then download your book onto it.
  
  It’s the best of both worlds — I get to carry my Kindle around & read on the go, but then I find when I’m trying to put together information from multiple sections, or making a shopping list, I open it on my PC where its much faster to search & jump around sections.
  Reply
  - Teresa — January 14th, 2011, 3:28 pm
    
    Do you know if they have something like that for the Nook?
    Reply
- Joss Delage — January 9th, 2011, 1:09 pm
  
  Celeste,
  
  I’m on the Kindle also. My solution was to dl the free Kindle-for-PC client from Amazon and review the links on it – they are clikable. The PC client can sync with your Kindle if you want.
  
  JDelage
  Reply
- Darlene — February 3rd, 2011, 6:31 am
  
  IPAD with Kindle App works great.
  Reply
Brian — January 8th, 2011, 9:27 pm

Tim,

Do you still also do Snatches? Or have you replaced them entirely with Swings?
Reply
Katie — January 8th, 2011, 9:28 pm

Love the kettlebells! as a stay at home mom, they are a great way to get exercise in without being able to hit the gym. Just made the jump to the 35 pound bell… certainly won’t be ready for the beast for a while!
Reply
Zhang M — January 8th, 2011, 9:30 pm

I’ve been using a rock tied to a copper pipe with yarn. Work OK for me (light exercise in the morning — try to get as many reps in before the coffee’s done — and before bed). PERFECT exercise if you live in an apartment like me.

Is there a specific breathing technique I should be following?
Reply
- Samuel Johnson — January 9th, 2011, 4:00 am
  
  Inhale on the downswing, sharp exhale on the upswing. The exhale should be sharp such that it contracts your abs – this helps to keep everything locked down and protect the spine.
  Reply
  - Sukie Baxter — January 16th, 2011, 11:42 am
    
    Actually, that’s paradoxical breathing, helpful for lifting really heavy weights but not very energy efficient. Kettlebell sport athletes use anatomical breathing, inhale on the way UP, exhale on the way DOWN. It goes with the body’s natural rhythm and will exponentially improve the number of reps you’re able to do.
    
    I’ve been fortunate enough to have kettlebell tutelage from some of the world’s most elite girevoy sport athletes straight out of Eastern Europe. This is what they teach for maximum efficiency, and my own experience has shown that it works.
    Reply
Will — January 8th, 2011, 9:55 pm

Instead of increasing the weight once you’ve mastered single two-handed kettlebell swings, I would suggest simply buying a second kettlebell of the same size and advancing to double kettlebell swings (one kettlebell in each hand) to get more bang for buck.

You can then do things like double clean and press or renegade rows which you can’t do if you’ve got 2 kettlebells weighing different amounts.
Reply
- Tim Ferriss — January 8th, 2011, 11:42 pm
  
  As an intermediate step, as outlined in my routine in 4HB, you can also graduate to single-arm swings with the weight originally used for two-handed swings. I still do most of my work with single KBs. Doubles are great, but I’m usually doing all of this in the hallway of my house! Limited space and double KBs take up room with the wider stance.
  
  Tim
  Reply
- Sukie Baxter — January 16th, 2011, 11:44 am
  
  For a great ab blaster, try double KB swings with different weights, i.e. 24 kg in one hand and 12 kg in the other. Forces you to engage the core to keep yourself stabilized.
  
  Not recommended for beginners!
  Reply
  - Vanessa — January 28th, 2011, 9:53 am
    
    Hi Sukie,
    
    What weight did you use when you first started the KB exercises?
    
    Thanks
    Van
    Reply
  - Mark Reifkind Master RKC — March 13th, 2011, 8:51 am
    
    Sukie
    
    anatomical breathing IS more efficient for higher repetitions but it can also play havoc on the lower back as provides very little support in the bottom position. Although the weights used in a kb swing are not large the forces can be so those taking your advice should be careful.
    Reply
Bryan — January 8th, 2011, 10:02 pm

Tim,

What kind of shoes are you wearing in that video? Do you typically wear those for most lifting exercises – squat, deads, etc?
Reply
- Tim Ferriss — January 8th, 2011, 11:41 pm
  
  Those are actually Inov-8 running shoes with minimalist soles. For lifting, I generally wear wrestling shoes or Chuck Taylor’s (Converse). The goal is to have a firm, level sole.
  
  Tim
  Reply
  - Jeremy — February 6th, 2013, 8:29 am
    
    Tim,
    
    What is your brand choice for long distance running shoes? I recently ordered the Inov-8 RoadX’s (haven’t received them yet) but hear rumors of being a little too minimalist of a shoe.
    
    Your preference?
    Reply
Craig — January 8th, 2011, 10:06 pm

Bought my kettlebells today. Keen to see how it helps me on the bike as well as improving my posterior chain.
Reply
Bryan — January 8th, 2011, 10:35 pm

I bought and assembled my own t-bar-bell as well. Didn’t like the glove idea so I bucked up and bought Gorilla Tape to wrap the handles. Also, what I really like is that not only can you test the weight before you buy a real one (although I think the t-bar-bell will do me just fine), but it’s also nice to be able to switch weights easily between my girlfriend and I. She is starting out at 25 lb plate only to get her form down then will move to suggested 45 lbs total, I think I will start with 25 + 10 lb plate and work up to 25 + three 10′s and maybe more eventually.

On the slow carb diet again as well. First time around I dropped 20 lbs in about 35 days. Already down 5 lbs since Tuesday this time around. Also this time around using Evernote to track weight, record measurements, and take pictures of what I eat. Will add my t-bar-bell swings to track that as soon as I start that regimen tomorrow.

Thanks Tim for all the great stuff in the book! I still can’t put it down, and have been blabbing to all our friends about it.

Best of luck to everyone!
-bryan
Reply
Talia — January 8th, 2011, 10:37 pm

Hi Tim,

You are my hero! 2.2kg weight loss with Slow-carb in one week and now adding in kettlebell swing – is this ok with a bad back?

Also, my boyfriend is starting to get jealous of me spending so much time with your book… Have you ever looked into best (if any) hair re-growth for men? I think you would be his hero too if you could work that one out!

Are you coming to Australia any time soon?

Thanks,

Talia
Reply
- Jim — January 10th, 2011, 9:56 am
  
  I would also like to know if this would help with a back problem, I need to build up strength to protect a disc injury, L5-S1 compression, it seems like it would help from what I have seen and read here so far.
  
  Thoughts?
  Reply
Christie — January 8th, 2011, 10:44 pm

Tim, does it have to be a 53lb kettlebell like yours? Would the exercise be as effective with a lighter weight? What size kettlebell would you recommend for a 5’3 115lb female? Swinging 53lbs seems like it would hurt my back? Thanks!
Reply
- Samuel Johnson — January 8th, 2011, 11:36 pm
  
  A 53lb/24kg bell is the standard weight for men, unless very deconditioned. Women will feel more comfortable with a 12kg/26lb or 16kg/35lb, depending on their strength and experience level.
  Reply
  - Vanessa — January 9th, 2011, 2:22 am
    
    Samuel: I use a 20 kg bell and I’m not overly strong – I just break up the set as needed. I think 12 kg will be too light for most women. Also, starting with a slightly heavier bell should mean you don’t need to buy the next size up in a month.
    Reply
  - Samuel Johnson — January 9th, 2011, 3:54 am
    
    I hear you Vanessa. In the RKC community (one of the leading kettlebell instructor organisations – I’m an HKC, Tim is also part of it as an RKC level 2) the standard advice is as I said, so that’s where I’m coming from. We see a lot of unfit guys starting with the 16kg, although most will start with a 20 or 24. Strong blokes might advance quickly and go heavier, but generally the 24 is a comfortable weight all round. With that in mind, there’s not usually an expectation for women to pick a 20kg up straight away comfortably. Generally a 16 is what I would think for any fit females, although a 12 is definitely very common in those who tend to be deconditioned and overweight. It’s really one of those things that are best done when you can see the person and have them try different things. If a 20 works for you, that’s great. You may be a little modest about your fitness though. I train with a girl who’s in great condition and 20 is her regular swing weight, although I’ve seen her go as heavy as 32kg for low reps. This is really one of those things that are best to err on the side of lightness though. I’d rather not see someone get something too heavy and keep using it and risk injury rather than feel they wasted their money. Also, if anyone wanted to use the kettlebell for anything besides swings, a slightly lighter weight makes it more versatile.
    Reply
  - Vanessa — January 9th, 2011, 6:14 pm
    
    Ah right! Thanks for that Samuel, very interesting to know.
    
    I wasn’t being purposely modest: I can’t do a pull-up, I do push-ups on my knees, etc. But maybe with the KB swings a kickass core and strong legs are more important? Maybe I’m strong after all! Waha!
    
    Anyway, you’re right that it’s better to start a bit easier rather than start hard and get discouraged. I guess I was just thinking of how expensive KBs are – but Tim’s T-bar solution nixes that problem anyway!
    
    So many smart, informed people in these 4HB comments. I’m really enjoying them. Can’t wait for the forum!
    Reply
- DaveH — January 11th, 2011, 7:10 pm
  
  The kettlebell guys recommend an 18-pound KB as a starter for women. You work your way up to 35-pounders.
  
  Good luck.
  Reply
Anders Jacobsen — January 8th, 2011, 11:46 pm

I bought a 20 kg kettlebell after reading 4HB. I actually went and bought it riding my bicycle, I can tell you it was not the easiest bike ride home! But somehow I managed to get home without crashing the bike. I tried a few different weights at the store and even though this felt pretty heavy I decided it was better to buy one I could grow into (as Tim also recommends in the book). As it turned out, it was spot on with me being able to do 20 perfect reps but not 30 with this weight.

I love to do the swing, and now I do 3 x 25 swings with 1 minute breaks 3 times a week.
Reply
Rocco Privetera — January 9th, 2011, 12:10 am

I’m doing the slow carb process from the 4HB as well. I’m pretty heavy (290 lbs, 37% fat). I guess I’m basically in a cutting phase before I can try the Occam’s or the geek-to-freak muscle building parts of the book, and I don’t want to do chronic aerobics either and screw up the dieting (and the PAGG process you outlined).

Would a few KB workouts a week like these be a good substitute? It’s going to take a long while, probably, to cut all this fat off and I feel like I should be doing some regular exercise in the meantime.

Loved the book. I implemented the testosterone protocols (the cold, the nuts, cell moving and the supplements) and there’s been a physiological change already – enough so that to take care of it is almost annoying (when I’m not loving it). Great job!
Reply
Steve — January 9th, 2011, 12:16 am

Just bought my kettlebell on Thursday and had it delivered today based on your recommendations from the 4 Hour Body. Awesome book so far and my first workout with it was challenging! I’m focusing on form right now and trying to get my reps up.

For anyone else looking, I got a 50lb kettlebell from WalMart for around $70 with shipping and tax. By far the best deal I found online.

Also bought an Orbitape and hope to start using that soon when it arrives!
Reply
- Sal — January 22nd, 2011, 9:41 am
  
  If you are struggling with form, try lowering the weight. 50lb is pretty aggressive for starting out.
  Reply
- Robert Bucci — March 9th, 2011, 12:42 pm
  
  Walmart is a great source for basic weights and KBs. In many cases, you can take advantage of their FREE ship-to-store option and save all shipping costs.
  Reply
Kevin Bridges — January 9th, 2011, 12:27 am

Less is definitely more. My 70 reps twice a week hasn’t felt like enough to do anything, but last Thursday I was able to do 10 more reps at once than on the Sunday before that. I was quite surprised at the sudden ease of it.
Reply
Neal — January 9th, 2011, 12:35 am

The videos were very helpful. I found bike handlebar tape is also very useful for the grips.
Reply
John H — January 9th, 2011, 12:52 am

Tim,

Congrats on the success of your book. I bought it pre-release and it only made it to Australia in the New Year. That’s all part of living a long way from the action I suppose.

I am 6’3″ and weigh 218lbs. I am happy with my weight but really want to do some ‘recomposition’. My BF is around 24% and I would like recomp that 20lbs you target in the opening of the book. That would get me to around 15% BF.

You have chapters on ‘subtracting fat’ and ‘adding muscle’ but the book assumes people will either want to lose weight or gain weight… not stay the same weight.

If you want a zero-sum approach, what is the best path?
Reply
Cameron Dyck — January 9th, 2011, 12:54 am

Hey Tim,

As I have said in previous comments I am absolutely loving the book! I really enjoyed the Q&A. Didn’t get to see it live unfortunately, but I got a lot out of it thank you.

I have a question for the chapter Occam’s Protocol in regards to food intake. I am currently doing the Slow-Carb diet with “Building the Perfect Posterior” (Really love the KB swing with Ab exercises) as I would like to lose some weight of course (already lost about 3-4% BF in 3 weeks), but I would also like to add on a bit more muscle. If I were to start doing Occam’s Protocol instead of “Building the Perfect Posterior” would I have to change the slow-carb diet to include starch? Or would I keep to the rules of the Slow-Carb diet and just increase my intake instead to match the calories (approx. 3000) I would need to consume?

Lastly would I be able to perform the Pre-Hab exercises with Occam’s Protocol or would it be recommending to start and finish the Pre-Hab for 6-7 weeks sticking with “Building the Perfect Posterior” before getting into any major workout?

Many thanks.

Cheers,

Cam
Reply
- David — January 9th, 2011, 9:02 am
  
  I’d appreciate some info on this as well — I’m doing slow-carb diet (no starch) w/ Occam’s Protocol right now, and I’m wondering if I could work some KB into that for additional fat-burning without screwing up my recovery.
  
  190 @ 24% BF right now, haven’t seen barely any change in weight or BF from 3 weeks on the slow-carb diet approach, (did add about 6″, or 4%, to my Total Inches) so my BF scale might not be giving me the full truth.
  Reply
  - Tim Ferriss — January 9th, 2011, 9:59 am
    
    Hi David,
    
    I wouldn’t add KBs to Occam’s, but it’s another experiment you could test after a 4-week Occam trial with sufficient protein/calories.
    
    Best,
    
    Tim
    Reply
    - Matthew — March 18th, 2013, 1:24 pm
      
      Hey Tim,
      
      Follow up question for this comment. 4HB says you can add KB swings and 6 min abs to occam’s protocol. Are you suggesting that should not be done? And do you think that swings combined with occam’s will improve athletic performance? Thank for your work!
      
      Cheers to you and Kia kaha to “The Kiwi”!
      
      Matthew
  - Jon — January 9th, 2011, 1:40 pm
    
    David – from what I’ve ready, “body fat” scales are a waste of money, they don’t / can’t credibly measure body fat. That may explain your results.
    Reply
  - Ross — January 9th, 2011, 4:43 pm
    
    Hey David – Jon is right. Went for BodPod on Saturday morning and my body fat was 19% – on quite expensive Tanita scales it shows 32%. Rubbish! Could be useful for comparison -but if you are serious about tracking you can’t go wrong with bodpod. Fast, easy and excellent.
    
    Ross
    Reply
Trevor — January 9th, 2011, 12:56 am

Tim,

How would you suggest incorporating these with Barry Ross’s speed training?. And did the kiwi have his girlfriend change her eating habits or just add the swings.

- Trevor
Reply
David — January 9th, 2011, 12:58 am

Tim,

World’s worst exercise… Tim I’m just posting this because I thought you would find it HILARIOUS. 4hb approved? http://www.youtube.com/watch?v=dOi7g7NQdAA
Reply
- Tim Ferriss — January 9th, 2011, 1:02 am
  
  Hahaha… I highly discourage doing those.
  Reply
- Bert — January 9th, 2011, 7:57 am
  
  I literally cried because of laughing.
  
  Thanks for this
  Reply
- Nick — January 10th, 2011, 3:21 pm
  
  wow, my achy knee nearly blew out just looking at the first rep
  Reply
Bayo — January 9th, 2011, 1:29 am

Tim,

Great to see this blog post! I’m a personal trainer, NASM-CPT, & Level 1 Kettlebell Instructor through Kettlebell Concepts. I really respect all your work and I’ve applied numerous principles from your findings in a variety of disciplines, including starting up my own private personal training facility here in Brooklyn, NY and creating an ebook/audiobook “How To Choose A Personal Trainer” (as 1 of my muses). I learned directly from Adam Cronin here in NYC. I was also instructed by Yuri and Alex of Health Factory USA in that course.

I noticed that on your freeze frame at 3:38, your neck is actually up on downswing rather than down, and this pattern of oppositional pull repeats throughout your swings until the end. I think this should be noted, explained, or amended if you have a reason for doing so.

While it may not cause injury or harm with lighter kettlebells, or for an experienced lifter like yourself with strong traps, the ideal form (especially for beginners) would be to gaze slightly down on the down swing so neck spine and back are alligned through the entire swing which you actually did if you freeze at 3:47-3:49 when you stopped…the only thing was you stopped!

Your neck and back should be alligned like that on the downswing, otherwise the oppositional pull/jerk could really put bad stress on cervical flexors as well as traps, neck, and spine. Just a subtle observation that makes all the difference for safety as well as efficient biomechanics. The way Adam Cronin taught us to remember, was to put an object like a coin on the floor and look down at it on down swing. If student doesn’t look down keep pushing coin back between feet until person is forced to look down, thereby preventing neck injuries. Hope this is helpful!

Bayo
Reply
Marc — January 9th, 2011, 1:40 am

Just finished reading through 4HB, what a pile of great ideas! I get the importance of the HIT workouts, but I’m wondering if fitting in yoga a couple times a week would interfere with the recovery time that’s a part of them? It makes a pretty big difference for my calmness throughout the week, so I don’t want to give up or minimize it unless it will have a negative impact on my muscle growth.

Looking forward to my own experiments with body engineering.
Reply
eli cannon — January 9th, 2011, 3:06 am

Tim, like the others I’ve gotten a great deal of value out of the book and the advice about kettlebells in particular. Thank you. While researching kettlebells I also became interested in clubbells and recently bought a pair. I actually find them more fun and challenging than KBs. Do you have any experience with clubbells? What about other weight swinging devices like macebells.
Reply
Rowland — January 9th, 2011, 4:07 am

Tim,.
Kettlebells ROCK! I use them every day, and already added several pounds of muscle. I’ve noticed an insane increase in speed in my running, also (from 9 km/hr to 12 km/hr).

One question: I now do 50 swings in morning, 50 before lunch, and 50 in the evening. In your book, you’re talking about “sets” of swings. Would it be more benificial to do all my swings once a day (several sets), instead of 3 x a day?
Reply
Ron — January 9th, 2011, 4:24 am

Great vids, Tim. KB’s are great but proper form is crucial to prevent injury. Seeing it done is far more effective than writing about it.
Reply
Simon — January 9th, 2011, 4:40 am

Hi tim, been reading your blog for a while now, love it. I am a 32 year old guy, with a rare condition called ankolosing spondalitus, which gets me really down and depressed. I have been down the route with drs in the uk nhs care. But really gets me no where, so im hoping you are aware of this disease and know anything tricks to improve my life.

All the best

Si
Reply
- Tim Ferriss — January 9th, 2011, 4:51 pm
  
  Hi Simon,
  
  I’m not a doctor, but my only advice based on a bit of reading is: remove all grains, starches, and gluten from your diet. Search “Robb Wolf” on this blog for a related post.
  
  From Wikipedia:
  
  “The majority of patients with AS exhibit the HLA-B27 antigen and high levels of immunoglobulin A (IgA) in the blood. The HLA-B27 antigen is also expressed by Klebsiella bacteria, which is found in high levels in the feces of AS patients. A theory suggests that the presence of the bacteria may be a trigger of the disease, and reducing the amount of starch in the diet (which the bacteria require to grow) may be of benefit to AS patients”
  
  Best of luck!
  
  Tim
  Reply
  - John — January 18th, 2011, 2:50 pm
    
    Just curious, would your “binge-day techniques” help in this case, too? Would they reduce the amount of starch/sugar that gets to the bacteria?
    Reply
- Laura — January 11th, 2011, 2:51 pm
  
  Simon:
  
  Tim hit the nail on the head. I self diagnosed myself with AS back when I was 18, after repeatedly seeing docs that couldn’t figure it out. As soul crushing as it was when they finally confirmed the AS, it made me scour every text I could get my hands on concerning the disease.
  
  After several really nasty episodes of flare-up, I started low carbing (following the diet my schools wrestling team espoused, which was basically Atkins). Within 3 months all joint related flare ups were gone, and as a bonus I was 30lbs lighter. Since then I’ve advised other mild/moderate AS sufferers to do the same, and they’ve all made vast improvements in controlling the flare ups. If you don’t have a ton of fusing, make sure you stay limber with stretches on a daily basis. Once those flare ups are under control, you’ll barely even remember you have AS- a normal life without all the crazy drugs is totally possible if your fusing isn’t too advanced.
  Reply
Steve Walker — January 9th, 2011, 4:48 am

Kettle bell question por favor? Is it bad form to raise the kettle bell above your head? Your description in the book has the exerciser stop when their arms are parallel to the floor. (in the basic kettle bell lift)
Reply
- Tim Ferriss — January 9th, 2011, 10:03 am
  
  Hi Steve,
  
  I know this is popular with some CrossFitters, but I do not see the benefit. I prefer to user heavier weights and focus on the hip drive. This isn’t intended to be a shoulder movement at its core — keep the posterior chain the focus.
  
  Tim
  Reply
Peter Davis — January 9th, 2011, 5:00 am

Hey Tim, this is fantastic! Exactly what I needed.

It’d be fantastic if you could do another blog post on the two six-minute abs exercises, just to make sure I know what I’m doing.

Cheers buddy,
Peter
Reply
- Ryan — January 9th, 2011, 3:01 pm
  
  Ditto. both are a bit confusing from what’s provided in the book.
  Reply
- Nick — January 10th, 2011, 3:29 pm
  
  The Cat Vomit Excercise is very similar to a yoga exercise (which I forget the name of and didn’t find in 5 seconds on google) except the move is performed standing upright in a mountain pose with the same breathing. I’m sorry I only remember from one of my Mom’s yoga books that I flipped through like 12 years ago, I found practicing the breathing pattern standing helped before doing the actual excercise on all fours.
  Reply
ChristianKl — January 9th, 2011, 5:28 am

When reading about kettlebells on the internet it often mentioned that it’s easy to hurt yourself with them.
What do I have to keep in mind to avoid injuries?
Reply
KB — January 9th, 2011, 7:01 am

Great videos! If anyone has read this but hasn’t gotten the book – what are you waiting for! This is a small nugget in a treasure trove.

I’ve been training with kettlebells for the better part of a year and can definitely vouch for their effectiveness! However, proper form is absolutely crucial.

If you’re serious about training and want to make sure you don’t injure yourself, find yourself a certified RKC Trainer (Russian Kettlebell Trainer at http://dragondoor.com) in your area and do a 1 hour session with them. The cost is worth it.
(note: I have no affiliation with dragondoor or RKC – their kettlebells are simply fabulous and their certification process is hard-core.)

PS: Week 3 of the Slow Carb diet and making great progress. This last 10% fat has been a pain to get off, but it’s coming off!
Reply
Matt — January 9th, 2011, 7:58 am

Just a tip regarding the T bar. If you have the “standard” plates at home, and not Olympic plates that have a wider center hole, the 3/4″ pipe will not work, the 1/2″ will work for those. So the 12″ center piece and bottom flange will need to be 1/2″ and you can still use 3/4″ for the handle parts, just make sure the T is 3/4″ on sides and 1/2″ for the center. There’s probably some plumbing term for this part, but IANAP.
Reply
- Tim Ferriss — January 9th, 2011, 10:01 am
  
  Good point. Thanks!
  Reply
- Alan — January 10th, 2011, 8:14 am
  
  used 3/4″ on the 12″ on the standard weights, worked
  Reply
Allyn — January 9th, 2011, 8:35 am

Hey Tim, I got the book and have been doing slow carb for 2 weeks and lost 10 lbs and some waist fat too, LOL
Started kettlebell swings 5 days ago and cannot believe how much they kick your ass!! Good stuff man, thank you!
AL
Reply
mark reifkind — January 9th, 2011, 8:36 am

Tim

what a great surprise to pull up your blog and see such a great picture of my wife staring back at me,lol. The swing is the thing, that’s for sure and Tracy sure is living proof of that.
Love, love LOVE the book!

Mark
Reply
- Sue — January 9th, 2011, 7:20 pm
  
  Mark, you wife looks fabulous – what a transormation!
  Reply
  - mark reifkind — January 9th, 2011, 7:28 pm
    
    thanks Sue,
    
    the key is that almost everyone can do it,the swing and eating real food is the ‘secret’.
    Reply
- elizabeth — January 14th, 2011, 9:37 am
  
  Mark — I agree! I was so excited to see Tracy’s face here. You guys are amazing.
  Reply
Joel Lucibello — January 9th, 2011, 9:20 am

Are you ever going to post anything non-four hour body related again? I really think you should separate the two as some people aren’t interested in the body stuff and are much more interested in the business stuff.
Reply
- Tim Ferriss — January 9th, 2011, 9:51 am
  
  Yessir. More coming on business soon.
  
  Best,
  
  Tim
  Reply
  - Joel Lucibello — January 9th, 2011, 3:13 pm
    
    Thanks Tim! You’re the man.
    Reply
Bradley Gauthier — January 9th, 2011, 9:36 am

I’ve been searching for a perfect workout to boost my core for golfing. This looks amazing for strengthening all the muscles that result in huge distance.

On behalf of golfers everywhere, thank you!
Reply
Matt S. — January 9th, 2011, 9:36 am

Tim,

Just wanted to tell you how much I love the Slow-Carb diet and Occam’s Protocol in the new book. I’ve already dropped 10 lbs. and 11″ TI in the first week. I got a FitBit too, and am tracking everything so I can improve and tweak in the future.

Quick question: The LifeExtension Mega Green Tea Extract (Decaffeinated) 725 mg (326.25 mg EGCG) supplement recommended in your book says in big letters “DO NOT EXCEED RECOMMENDED DOSE (1 capsule per day)”. The PAGG stack in the book says 3 Green Tea extract per day. Can you comment on any potential side-effects or downsides of 3 per day rather than LifeExtension’s recommended 1 per day???

Thanks!
Reply
- Tim Ferriss — January 9th, 2011, 9:48 am
  
  Hi Matt,
  
  I’ll double check on that. It probably relates to potential medical contraindications, as per my warnings in the chapter.
  
  When in doubt, I’d follow the lower dose w/ that brand. You’ll get best bang for the buck first thing in the morning.
  
  Kia kaha,
  
  Tim
  Reply
  - Vickie — January 13th, 2011, 5:56 pm
    
    I was wondering this as well. Your protocol calls for 325mg 4 X per day, but the link to the Life Extension Green Tea is 725 mg, and as Matt says it clearly states 1 per day. If we were to consume 4 per day, that would be 725 mg x 4, which seems drastically high. Currently I am only taking the one in the morning but would like to take more if safe.
    
    Love the book!
    Reply
    - Tim Ferriss — January 17th, 2011, 8:48 pm
      
      Stick with the lower doses unless cleared by your doctor or supervising nutritionist. It will still help, and you can use the other ingredients at other times.
  - Sarah — January 20th, 2011, 10:46 am
    
    Tim, what do you do? Do you use a different brand? Or just take the risk of the higher doses?
    Reply
Patrick Hitches — January 9th, 2011, 9:36 am

Tim,

I’ve been a long time fan of yours and have been reading each and every article for the past couple years.

That being said, I was just talking with my girlfriend and expressing how when I see an article from you on “fitness”, I don’t feel so inclined to read. I’m heavy in the fitness arena and have had my “sources” over the years that I go to for all my info, and the top of my list, naturally, hasn’t been you (no offense). I come for all the other reasons I am sure everyone else has come, a place to think outside the box and tap into resources as to how to optimize our own passions and put them to work in the world of business.

Now, all that being said… I want to tell you that I really enjoyed this article! I almost feel I should apologize to you for even mentioning to my girlfriend any doubt that I had in you to bring an entertaining and informative piece of writing to my eyes this fine Sunday morning. I look forward to your fitness pieces and ultimately collaborating with you in the months and years to come on this topic (as it happens to be my specialty ).

I’m currently walking/biking the East Coast, but the Four Hour Body is next on my list to carry with my on the big Trek!

Cheers to you Tim,

Patrick
Reply
Contrarian — January 9th, 2011, 9:39 am

I love idea of a simple exercise, and aside from running or walking nothin’ gets more rudimentary than kettlebells. I’ve used them in the past and the one thing I couldn’t help but notice is how damn winded I got from swinging those weights around. But I never incorporated them into the core part of my consistent work out routine – so I was never able to determine their benefit. Tim, thanks for the inspiration – I’ll give em’ a try once again!

– Contrarian
Reply
Spencer Hope Davis — January 9th, 2011, 9:56 am

Hi Tim,

Love the new book and I’m digging in to a few of the principles. I’m female and vegan. My goals are to build tone/muscle lose about 5 lbs body fat and of course do it efficiently. Currently following your kettlebell and ab exercises. The slow carb sounds like a winner but the idea of excluding fruits, bread (even brown) and rice (even brown) really cuts a chunk of my healthy vegan needs. I know you have thoughts in the back of the book on vegans but for the slow carb/ body fat loss section in the front would you have any suggestions on modifying for vegans? Hope you do. FYI, I consume 70-90g of plant based protein per day. I’ll be blogging on this as I figure it out and would love your input!

Spencer Hope
Reply
Dana Gundlach — January 9th, 2011, 10:16 am

Great stuff Tim, like usual.

I have only recently started (4 times the last 1.5 weeks) doing the kettle swing with a milk jug full of water. I started with super light weight just to get the posture correct and the fact that I suffer from SI Joint Dysfunction in my right hip that I did not want to over do it. I have found that the kettle swing has dramatically helped with my SI pain.

I have not got to that part in your book yet, but have you come across any others that have had joint issues where the kettle swing has helped or hurt.

Thanks,
Dana
Reply
Chas — January 9th, 2011, 10:30 am

I read this post today and am really excited to try an exercise that will transform my body so well and requires a relatively small amount of time. I’m also in love with the fact that I will be able to do this at home. I intend to build a tbar soon, but my question is how much weight should I start with? I’m 33 year old woman, 5’6″ and 200lbs. Any suggestions?
Reply
Alan — January 9th, 2011, 10:43 am

Tim
Have you addressed the use of raw eggs in the morning meal? Its my understanding once the food is in the stomach it is mixed with hydrochloric acid, secreted by the stomach itself, and pepsin. Together these break proteins down into water soluble amino acids. Cooked proteins are relatively indigestible, however this is not widely accepted as cooked proteins are so tasty. When protein chains are heated, the protein structures are altered into physical shapes that the enzymes cant latch on to, the perfect example is of this is when and egg is fried. The eggwhite is albumen, when it gets heated it shrinks and gets hard, while raw and liquid it is easily digestable. I’m just sayin…
Reply
- AmandaS — January 13th, 2011, 10:42 pm
  
  So glad you brought this up as I’ve been thinking about this too and doing some basic research. Any recommendations for further research on this? Thanks.
  Reply
- Kathy — January 18th, 2011, 7:04 am
  
  Yes, I agree, raw eggs are super. All the nutrition remains intact including enzymes. I so want to make the point that Dr. Hulda Reiger(sp?) Clark in her book the cure for all diseases said that in all tests she knew of the rare salmanella issue with raw eggs was from the outside of the shell. So look carefully for any cracks in the eggs prior to use and just wash off the outside of the shells before breaking with warm water or even hydrogen peroxide. People don’t need to let worry prevent them from consuming raw eggs. Great blended with fresh -squeezed lime juice, or raw organic milk.
  Reply
  - laura — January 19th, 2011, 3:00 pm
    
    Hi Kathy,
    Just thought I would comment on your comment
    
    Be very careful about eating raw eggs. I have a friend who has a phd in diatetics/nutrition and apparently when consuming raw egg it contains a glycoprotein called avidin, which binds to eggs’ supply of the B vitamin biotin very tightly, preventing its absorption. During the 80′s when this was popular with bodybuilders, alot of them had Biotin deficiencys.
    Raw egg advocates will argue that the biotin that’s naturally available in the egg’s yolk will make up for the deficiency, but they are missing the point: the avidin in the egg white has already bound with the biotin in the yolk, rendering it useless to the body.
    
    A 1997 study published in The Journal of Nutrition found that the protein in cooked eggs was actually 40% more bio-available to the body than when uncooked. In practical terms, this means that you’d have to eat seven raw eggs to absorb the amount of protein available in five cooked eggs. So cooking actually ehances the biological value (BV) of eggs, versus degrading it.
    
    I suppose everybody has there own ideas about nutrition and whats right for them, but I like to use the info that has conclusive studies from people that have scientific backgrounds
    Reply
  - jc — January 23rd, 2011, 1:54 am
    
    Just to comment on the salmonella, it can be inside the eggs as well. The infected chickens get the salmonella in their ovaries, thus letting the salmonella get inside the eggs before they’re formed.
    Reply
  - Brandon — January 29th, 2011, 9:07 pm
    
    The best writing I’ve seen on the whole raw food vs cooked food debate is Richard Wrangham’s CATCHING FIRE: HOW COOKING MADE US HUMAN.
    
    He cites several studies showing the bioavailability of cooked foods is much, much higher than raw foods and that main thesis of the book is that our ancestor’s development of cooking with fire is what gave us the evolutionary and nutritional jump forward to modern humans.
    
    Fascinating book and I checked it out from my local public library.
    Reply
Dave — January 9th, 2011, 10:55 am

Hey Tim

Great Book!

I plan to combine your two books for a full ‘life transformation’.

The goal is to get to 9% body fat using the slow carb diet and combining that with the kettlebell work and my Muay Thai training whilst simultaneously building an online business..

By the way how do you find this diet affects performance in anaerobic activities such as Muay Thai?

Also you talk about overtraining – do you think 3x Muay Thai sessions per week – plus the kettlebell work will over do it?

So within 3 months tadaaa – a new improved body and life!!

Cheers in advance
Dave
UK

The idea is to transform these s areas of my life in 2011
Reply
Mike F — January 9th, 2011, 10:59 am

Hello Tim,
I am a few years behind. I JUST picked up 4 hour work week. I wanted to thank you – you have inspired me. I am currently taking steps towards creating an online business, and look forward to stepping into the word of a mobile lifestyle within the next few years.

I will let you know how it works out.

Cheers.
Reply
jeff aka"the trainer" — January 9th, 2011, 11:36 am

hey tim….check out the amazon post i just published for your book……

This book simplifies my intruction to people on a daily basis. I am a fitness trainer for a large company that has a corporate wellness program for its employees. I have been a fitness trainer for 7 years and am always searching for simplest, most efficient way to motivate and prescribe effective fitness information for my clients. With that said, this book has done that 10 fold! I can now with confidence instruct eager to learn clients the “minimum effective dose” of exercise, nutrition, better sleep tips,etc..
Thanks to Tim Ferriss.. for all his hard work to get this book complete. It is a must buy for people in the fitness industry as well as any one else interested in mastering their bodies.

thanks again for creating this book-tim!
you have inspired me to write a “best seller” one day!
I’m going for the pga tour 1st….then focus on writing..
I know, random ending to this blog post…

take care,

jeff
Reply
- Tim Ferriss — January 9th, 2011, 4:47 pm
  
  Thanks so much, Jeff!
  Reply
Dan John, Senior RKC — January 9th, 2011, 11:57 am

Outstanding contribution here to the correct way to perform a swing! Hopefully, this will battle down some of the idiocy of what we see concerning the swing on the internet. You did a nice job walking through the basics.

Your book is the “Book of the Month” Discussion over at my forum on davedraper.com. I had hoped the conversation would continue on some of your approaches to fitness goals (body fat loss, speed work, jumping) using this method of deep immersion that you use. I usually work with people that, for example, have been throwing the discus for four or five decades and are still looking for that elusive “secret.” I would love to have you join, if you wish. The first question relates to that point:

“First general question: Tim is a “dabbler.” He does a lot of things at a pretty good level then moves along.

What is the benefit of dabbling? (I would suggest you look at the Swing (Perfect Posterior) chapter, the Barry Ross chapter on sprinting, the Combine Chapter with deFranco, and the Pose chapter…toss in Grey Cook’s too…)

What is the downside of dabbling as you look over the whole work.

You don’t need to finish the book for this first part of the discussion, just discuss the concepts behind the questions.”

The concept of “dabbling” comes from the book “Mastery” which many of us discussed last year. (Don’t think that the term is negative, it is simply the term that George Leonard used…)

Again, excellent post.
Reply
- Tim Ferriss — January 9th, 2011, 4:46 pm
  
  Thanks so much, Dan! It’s great to see you here. I tried to reach out a few months ago but couldn’t reach you via phone. Now that you’re in my neck of the woods in CA, it’d be great to train together sometime.
  
  For those who want to see unbelievable kettlebell capabilities, Dan John is you man.
  
  All the best,
  
  Tim
  Reply
Sally — January 9th, 2011, 12:07 pm

As a fitness instructor for almost 20 years (almost 20 years ago), my immediate concern is the snap stress on your hips. Could that move possibly be safe? Where will your hip joints be in 20 years?
Reply
- Erik — January 9th, 2011, 8:11 pm
  
  Where they are right now…..if done properly with proper programming. You should worry more about all the millions upon millions of people “limping” through the local 5k running races, much harder on many more joints while trashing your hormonal and immune system, not to mention making you weak!
  Reply
Matt — January 9th, 2011, 12:22 pm

Greeting Tim,

Just wanted to say thanks for the video, it really helps make kettlebells less intimidating and costly for newbies.

One thing that you didn’t mention in the video, but that you did mention in the book, is that you recommend replacing the T-handle every six months. Just thought I’d throw that out there to prevent those who haven’t yet purchased the book (shame on you), and those that do have the book but tend to skip over warnings, from breaking through drywall or killing cats.

To Aaron’s question – I believe, and Tim can verify, that Tim suggests packing the T-handle in checked baggage rather than carry on because of its resemblance to a pipe bomb. The big men at airports respond rather unfavorably and forcefully to such situations.

Headed off to film a shiver walk. Given that it’s about 10 degrees here today it should be too difficult to accomplish the shivering part, just hoping to make it back

Crush it Tim, and crush it my 4-Hour friends!

Chow,

Matt
Reply
Jon — January 9th, 2011, 12:31 pm

Thanks Tim, just. started kettles n children Are trying with five. pounds!
Reply
Lee — January 9th, 2011, 12:38 pm

Hi Tim,
Read the 4HRWW-loved it.
Getting ready to buy 4HB.

Age 51, used to be a buffed Navy Diver, but now, need to drop 20lbs
and firm up.

Herniated a disc at age 28, but can still work out.

Do you think the KB swing is safe for me?

Thanks,
Lee from Seattle
Reply
Jason B — January 9th, 2011, 12:42 pm

Is Quinoa included in the no-white foods ban? It is low GI and high protein.

Cheers,
Jason
Reply
- Ryan — January 9th, 2011, 2:49 pm
  
  Tim doesn’t specifically mention quinoa in his book, but my feeling is that much of the slow carb diet is derived from the Paleo principles. I remembered a previous post from Robb Wolf of “The Paleo Solution” on this site, and since picked up his book. Robb says this about quinoa:
  
  “Quinoa is botanically not a grain, but because it has evolved in a similar biological niche, Quinoa has similar properties to grains… The bottom line is if you think grains or grain-like items like Quinoa are healthy or benign, you are not considering the full picture…” “The Paleo Solution”, pg 87
  
  I’ve found this resource helpful in “fleshing-out” the principles of the Slow Carb Diet to a further extent, and would recommend Robb’s book if you’re serious about this diet. I’ve been following it since the start of the year, am really starting to realize and enjoy the benefits.
  Reply
  - Tim Ferriss — January 9th, 2011, 4:32 pm
    
    True, Ryan. The bottom line: if it looks like a grain, don’t eat it except for cheat day.
    Reply
  - Ryan Flynn — January 9th, 2011, 10:08 pm
    
    I am wondering though how cheat day fits in with what Robb said in his post:
    
    “You only need to be exposed to things like gluten once every ten to fifteen days to keep the gut damaged. This can bedevil people as they “cut back on gluten” but do not notice an improvement in their overall health. I’m sorry but there is not a pink “participant” ribbon given out for doing this “almost correctly.”
    
    While this was given in the context of him talking about his 30 Day Paleo challenge, I’m curious as to your thoughts with regards to the Slow Carb Diet and allowing a cheat day.
    
    Do you view this diet as 80/20: That most of the benefits of eating Slow Carb can be derived from about an 80% compliance?
    Reply
  - Jason B — January 10th, 2011, 9:35 am
    
    Thanks Ryan & Tim.
    Reply
Maxim — January 9th, 2011, 12:42 pm

BTW, 2 quick “slow carb” questions.

Do you thing it would be equally effective to binge with potatoes&fruits once a week instead of Snickers and that kind of stuff (don’t really like them) provided that I consume enough carbs and no protein, low fat during this day?

You suggest consuming a lot of legumes that are usually not recommended within paleo community (which you supposedly, we all remember Robb Wolf guest post, support). Do you think that their negative effects are largely exaggerated? Can you suggest any alternative but paleo-friendly source for insoluble fiber?
Reply
- Joss Delage — January 9th, 2011, 3:29 pm
  
  I’m not Tim, nor do I play one on TV. With this out of the way, what I understood is that on binge days everything goes. If you want to eat pizza or a pint of ice cream, go for it – same for OJ and pastries, etc.
  Reply
Maxim — January 9th, 2011, 12:46 pm

Yeah, one more. I really cannot stop today

Would you recommend any significant changes to diet if no organic/grass-fed food is available or not?
Reply
Brent Southwell — January 9th, 2011, 12:48 pm

Tim,

Loving the 4hb. On the slow carb diet, except I am drinking more red wine than recommended. Still, I am losing weight slowly and sleeping better than I have in years! Any thoughts on why my sleeping has improved?

On another note…I read that you spent some time in Nicaragua. Have you written any blogs on places to stay, dress codes or other recommendations? My wife and I are planning a trip.

Take care,
Brent
Reply
Alexander Wagner — January 9th, 2011, 1:08 pm

…
Better hurry up with that vbulletin site so the 4HE becomes the #2 resource on helping people follow your advice.

The 4HB is the most useful book on my body I have ever read, but some parts need clarification, like the whole thing about “avoid dairy, but eat butter, is butter dairy?, cottage cheese is OK, avoid lactose”-mess or telling people to not cheat in the lunging hip-flexor stretch by maintaining strict form and not leaning forward.
Reply
- Tim Ferriss — January 9th, 2011, 6:49 pm
  
  HI Alex,
  
  The site you spotted is a fake — yes. Nothing to do with me.
  
  The point on dairy is simple: minimize lactose. The less lactose consumed, the more fat loss. Not sure what you mean on the stretch. The form is key.
  
  Best,
  
  Tim
  Reply
  - Alexander Wagner — January 10th, 2011, 2:56 am
    
    Hi Tim,
    
    your introductions to hip flexor stretching are very very short, essentially two pictures and “hold for 30 sec” with no pointers to further resources.
    I believe that in this case 20% of the introduction may be yielding less then 80% of the results. More information might be beneficial to those of your readers who don’t already know how to stretch.
    
    regards
    Alex
    Reply
    - Tim Ferriss — January 10th, 2011, 5:31 am
      
      Hi Alex,
      
      Be sure to see more in “Ultraendurance.”
      
      Best,
      
      Tim
  - Danielle — January 14th, 2011, 7:19 pm
    
    Tim,
    
    What do you recommend that I do about morning protein. Many protein shakes require milk/taste better with milk. Should I use water instead and suck it up? Also, what is the gram limit to be considered slow carb? Is it 30 grams or is that for ketosis like on Atkins?
    Reply
Tim Grahl — January 9th, 2011, 1:12 pm

Hey Tim, what’s the status of the fourhourbody.com/ultra link at the end of Ultra-endurance II chapter?
Reply
- Tim Ferriss — January 9th, 2011, 4:40 pm
  
  There should be a “coming soon” note there, but I’ll have updates on that soon.
  Reply
  - Tim Grahl — January 10th, 2011, 4:28 am
    
    Ok thanks, anxious to hear your results. Love the book!
    Reply
  - Charmaine — January 11th, 2011, 11:47 am
    
    yes i’m looking forward to hearing about your 50k too! -former LSD junkie cum CFE monkey
    Reply
  - Charmaine — January 11th, 2011, 11:48 am
    
    yikes, i have no idea how “now” turned into “cum”. wrong chapter.
    Reply
  - Chris D — January 19th, 2011, 9:40 pm
    
    Tim,
    
    If you haven’t run the 50k, let me know which one you are planning, I’ll run it with you. Targeting the 50k in Sunnyvale on Aug 18th (tentative). I’m flexible to any race from July on (need three months after running a 10k in March).
    
    - Chris
    Reply
Valerie — January 9th, 2011, 1:55 pm

Videos aren’t playing either here or on the linked site. Probably an overloaded server somewhere. Will check back.

I’d love to see folks post their age and sex when sharing their results. I seem to be circling, though I have a measurable loss on my arms. Since I’m strictly following the diet I’m going to guess it has something to do with my age (upper 40s and all the hormonal issues that go with it). I’ll keep it up, though because even small results are better than no results.
Reply
Ryan — January 9th, 2011, 2:42 pm

Tim,

I’ve been incorporating the kettlebell swing into my workouts since reading your book and am working on learning the proper technique at this point. My gym does not have kettlebells heavy enough, and I’ve been using about a 50 lb dumbbell. I’m wondering what you think about this approach? I’m guessing the biggest loss is that a decent portion of the weight is not out on the pendulum, but is actually in your hands…

Thanks for all the great content, and the videos above are very helpful.
Reply
- Alexander Wagner — January 9th, 2011, 4:34 pm
  
  How small are those kettlebells?
  You might try double swings with one kettlebell in each hand.
  Widen your stance and concentrate, controlling two kettlebells is a bit trickier than controlling one.
  Reply
Jeffrey — January 9th, 2011, 2:46 pm

Do you think that slamballs (used in Crossfit) would offer a good alternative if you don’t yet have a kettlebell? I have a 30lb slamball that isn’t getting much use these days.
Reply
Liz — January 9th, 2011, 2:51 pm

Tim, thanks for writing your books.

Since I have them around, I tried doing the KB swing with a 20lb ankle weight wrapped around an 8 lb dumbbell, for about 12kg of weight. I wouldn’t call this an ideal setup, but it works.

As far as the Slow Carb diet, I started doing something similar last summer, after my doctor found my blood sugar to be in the mildly diabetic range. By eliminating most high GI carbs (and eating only tiny portions of the others) I lost 15 lbs in 6 weeks. Since then, I’ve lost 5 pounds more, but I’ve been less careful about diet and I also think winter (I’m in New England) is causing me to conserve weight. I may try a week with no grains/milk products to see if I can lose more.

I look forward to the 4HB forum, or another blog post where I ca ask about which milk products are acceptable (I love cheese) and for make-ahead breakfast recipes.
Reply
- Nathan T — January 16th, 2011, 12:23 am
  
  Hi Liz,
  
  My wife and I are trying to get a bunch of slow carb recipes together, to help the 4-hour community stick to the diet with food that tastes good. You should be able to click my name for the link. We also need people to submit recipes…
  
  Since you’re looking for make-ahead breakfast, there’s a good breakfast recipe for Spinach Quiche (using cottage cheese but no others) that you can make ahead and then heat up in the mornings.
  
  - nathan
  Reply
Matt Bray — January 9th, 2011, 2:57 pm

Hey all,

Half way through the book and loving it. Quick question: I followed the slow carb diet for about 6 months in 2010 and loved it, but I sometimes had a dilemma. What do you do when the inevitable botched meal happens? For example, I sometimes showed up at a friends who was supposed to cook dinner, and the only option was pasta. What do do? Continue with cheat day any way? Do a dialed down cheat day?

Help!
Reply
- Danielle — January 11th, 2011, 11:27 am
  
  Hey Matt, if I may contribute my two-cents –
  
  I’ve found that there’s no situation in which I cannot stick to my eating plan. For one thing, I make sure my friends and family know what I’m doing so I DON’T encounter an unplanned pasta meal. But let’s say I did. Surely they must have salad? Veg? Couldn’t you have the pasta sauce (assuming it’s not some Alfredo or creamy thing) on top of salad? I often do this at home and it’s pretty tasty. If there’s no meat you could have a bedtime snack that’s a better balanced.
  Good luck!
  Reply
- Suhendra — January 13th, 2011, 9:24 am
  
  My spin on this would be to take that as a cheat meal and then spend another week eating clean slow carb =D
  Reply
angela — January 9th, 2011, 3:02 pm

Tim,
Wow ~ really appreciated the kettlebell demo and your other related videos on the bodybuilding website. This morning I did the move that works your hip flexors, where you start in “bridge pose”, (sorry, don’t remember what you called it) and it is deceptively hard — i.e. you make it look way too easy!

I used to laugh at the whole kettlebell thing when they first hit the gym, jokes on me it seems! Tomorrow, I will be pick one up and try your moves! (Btw, if you read this, any thoughts on starting kettlebell weight for female at 115lbs?) Thanks!
~angela
Reply
- Alexander Wagner — January 9th, 2011, 4:59 pm
  
  Starting weights for swings:
  8Kg for the average,
  12Kg for a fit and
  16Kg for an unusually strong woman.
  
  Less for other exercises like get-ups.
  Reply
  - angela — January 9th, 2011, 7:04 pm
    
    Alexander ~ fabulous, thanks so much! I’m pretty strong for my size, ergo, I would have gone for a much heavier kb. Can’t wait to try it out, ~ a
    Reply
JxCO — January 9th, 2011, 3:45 pm

Thanks for the lifestyle hacks, Tim. Just want to contribute an idea. One of my own lifestyle hacks is text-to-speech. I’m a lawyer and use this all the time. It helps me avoid lots of time with my eyes glued to a page or screen. But the Kindle version of your book has text-to-speech disabled, even as the audiobook is abridged to some 3 hours. I hope your next great book will have text-to-speech enabled. Have a great 2011.
Reply
- John R — January 10th, 2011, 8:25 am
  
  @JxCO,
  
  Thanks for the comments on Text to Speech.
  
  Which software do you use?
  
  Do you use it with writing emails, as well as in Word?
  
  “Everyone” mentions Dragon speech, but reviews I found on the internet, as well as from my laywer, are mixed.
  
  Any comments would be helpful.
  
  Thanks!
  
  John R
  Reply
  - Valerie — January 11th, 2011, 8:52 am
    
    I use the Windows desktop version of Dragon. Once you train it, it works well, unless you are a mumbler. (the phone version doesnt’ work all that well)
    
    You can even it train it to enter large text blocks by creating a shortcut phrase (i.e., ‘standard disclaimer goes here’ could pull a full paragraph of disclaimer text). That’s the best way to enter web addresses as well, since they aren’t normal words and phrases.
    Reply
Jon — January 9th, 2011, 4:24 pm

I’ve actually been following this regiment since I picked up Four Hour Body about two weeks ago. However I’ve been wanting to add something in between the kettlebell sessions in the middle of the week.

My first idea was to do the Yoga X workout from P90X on Wed. and kettlebells on Mon. and Fri., but I’d rather not spend 70+ minutes on an ancillary workout every week. So what would you recommend for a MED once a week workout to increase flexibility?
Reply
Sweeney — January 9th, 2011, 4:44 pm

Any comments on Foam Rollers?

I’ll go check in the book again…

Trying to fix my back arch, damn computers.
Reply
Ross — January 9th, 2011, 4:45 pm

Tim

Thanks so much for introducing me to kettlebells. Picked it up on Sat and 1st workout is today(!). Am expecting severe fatigue, aches and stiffness tomorrow!

Quick one on quinoa. Is this defninitely outon the slow carb?

Ross
Reply
Erick — January 9th, 2011, 5:00 pm

Hey Tim,

Tried leaving a comment regarding the hungarian core blaster on your previous post, but it was apparently blocked by the moderator. I would love to hear why. If you or someone else could contact me off forum, I would really appreciate it.

Thanks,
Erick
Reply
Smarky — January 9th, 2011, 5:42 pm

Not a question about this post exactly, but i am going to start doing what this post describes as well and i am really looking forward to it

As a veggie, i am trying the slow carb diet and wanted to ask if Quorn is allowed as i am not sure about it?
Reply
Tom — January 9th, 2011, 5:48 pm

I watched a video on how to do a kettle bell swing and this is much clearer. I built the T-Bar with supplies at Lowe’s and plan on incorporating kettlebells into my workouts on Mondays and Fridays along with the myotatic crunch and cat vomit exercises.

On Wednesdays I’m thinking about doing the bodyweight exercises found in Primal BluePrint Fitness from Mark’s Daily Apple. This should be enough to get me started.

-Tom
4HBE
Reply
Kevin — January 9th, 2011, 5:53 pm

I know you mentioned tension exercises 1.5 hours after a cheat meal. Would you recommend an especially high-calorie meal 1.5 hours before doing the kettlebell?
Reply
- Tim Ferriss — January 9th, 2011, 6:42 pm
  
  Not if your goal is to primarily lose fat.
  Reply
Todd Wilson — January 9th, 2011, 6:07 pm

See workout #4 in this article: http://www.t-nation.com/free_online_article/sports_body_training_performance/explosive_neural_drive
Reply
Saiyyidah — January 9th, 2011, 6:20 pm

Hey Tim, are Barnes n Noble having problems shipping to the UK? I ordered 5 signed copied and they apparently were shipped on 14 Dec but I have nothing…, and the messages above are just one big tease!
Reply
- Choniates — January 10th, 2011, 2:35 am
  
  Saiyyidah,
  
  I’m in Europe and I’m also still waiting for a number of shipments from the U.S. (including Tim’s book) to arrive. I wouldn’t worry too much; with the recent heavy snowfall in Europe, the delay may well be a result of that.
  
  Here’s hoping both our books arrive soon!
  Reply
Jeffrey — January 9th, 2011, 6:20 pm

I had to google “Kia kaha”. Now I know. Sounds appropriate. Thank you google and wiki. http://en.wikipedia.org/wiki/Kia_kaha
I read a la carte, and now reading straight through. There’s so many things I want to try with my patients!!! I’m definitely integrating a few exercises for my back sufferers, and those who want to improve their posture. Thanks for doing the research, countless will benefit. Please keep up the great work!

Jeffrey
Reply
Josh — January 9th, 2011, 6:25 pm

Tim,

I’m doing Occam’s protocol and seeing great results. However, I’m curious about two parts of your supplement regimen that aren’t addressed in much detail in the book.

What purpose do the Slo-Niacin and Chromemate serve?

Thanks,
Josh

P.S. Looking forward to some sort of reader forum to share 4HB tips and tricks.
Reply
Sue — January 9th, 2011, 7:16 pm

Tim, So the 4-HBtalk forum is nothing to do with you?
http://4hbtalk.com/index.php?sid=c05f8ec3ea5afaf134e58d03fbbc8928
Reply
Sue — January 9th, 2011, 7:18 pm

What about the PAGG supplements being sold are they legit:
http://4hbtalk.com/viewtopic.php?f=5&t=21&sid=c05f8ec3ea5afaf134e58d03fbbc8928
Reply
sean — January 9th, 2011, 7:20 pm

Hey Tim! Loving the book/ slow carb diet! Just a quick question:

What sort of things would you recommend to eat for competition days? I’m a wrestler so I want high energy for short periods of time. Would it change for non-cheat days?

Thanks,
Sean
Reply
Philip — January 9th, 2011, 7:36 pm

Great article and I’m going to make that T-bar, as it’s a great tool to take with me to the gym. I do have one comment though, kettle bells are actually a scottish invention, originally an iron handle attached to large rocks for the highland games. The whole soviet training secret was nothing more then marketing or maybe the old strong men of the circus were actually communists.
Reply
Monica — January 9th, 2011, 8:33 pm

I had my first cheat day yesterday and it was AMAZING!! The best part was I didn’t feel one ounce of guilt!!

I’m going to start the 75 KBswings tomorrow!!
Reply
Erick — January 9th, 2011, 9:01 pm

Fellow 4HWWer’s & 4HBer’s:

If you are too busy/lazy to make that trip to your local hardware store or aren’t mechanically inclined, I’m putting together some T-Bars as part of my first muse. For further details, shoot me an email at info@hungariancoreblaster.com.
Reply
- AmandaS — January 13th, 2011, 11:15 pm
  
  Where are you based? Country, city…
  Reply
Calvin — January 9th, 2011, 9:04 pm

This is a question for anyone that can answer.

Where in the book does it talk about eating more slowly? As in, page number. I can’t find it.

Thank you.
Reply
- Alexander Wagner — January 10th, 2011, 3:03 am
  
  Chapter “The Glucose Switch”, page 145
  Reply
Howard Stein — January 9th, 2011, 9:07 pm

Your delivering this content and knowledge is great, but why use the worst picture you could find for the post. The color is hideous, the girl I am sure is attractive, but the angle, lighting, grooming and actual information in the shot all lack the same thing: Design. Now that you have assembled the beginnings of a good body of work, I’d suggest getting onto the design end with similar rigor. You are falling way behind.
Cheers,

Howard and DOON

Being bitten is beautiful
Reply
- Tim Ferriss — January 10th, 2011, 5:51 am
  
  I’ll do my best, but the photo was used for proof of efficacy, not aesthetics. Sometimes you have to choose one or the other.
  
  Cheers,
  
  Tim
  Reply
- Jason B — January 10th, 2011, 10:04 am
  
  Hi Howard, you know your stuff. Nice composition on DOON.
  
  I’d like to point something out that might be easily missed though. Picture the depicted lady 100 pound heavier, angry that she got there by what felt like an irreversible trend. Perhaps even depressed that she got stuck with a one way ticket there.
  
  Now, the emotion in the shot is pure joy. A woman who has found the way back, determined even now to keep the body she wants. See the resolution in her eyes? The color and lighting may not amplify it, but if you have been fat and back it is the first thing you see.
  Reply
- Mark Reifkind Master RKC — January 10th, 2011, 5:16 pm
  
  Howard,
  
  This photo of Tracy was taken at 6 am in our garage gym where she trained for over 3 years while losing her weight and developing her swing methods.She never expected it to be used for anything other than one of her blog posts.She didn’t light it, or do her hair and makeup it was a real deal shot from a real deal workout.
  
  Mark
  Reply
  - Gracie — January 12th, 2011, 2:48 pm
    
    And she looks terrific! Speaking for all those women who have hauled their *ss out of bed at 5 a.m. to attempt to get a workout in. She’s an inspiration!
    Reply
  - Gloria — April 10th, 2013, 9:20 am
    
    Because of Tracy, I’m down 2 dress sizes (also diet) but I’m in the best shape of my life. I just turned 62. I got out of bed this morning at 5:30 to do her “TOP 40″ and absolutely love it. She inspired me and I told so many ladies here at my job. We are all doing the Tracy Reifkind method of Kettlebell. I started at 198 lbs. and am now 176 lbs. I started off with a 15 lb. bell and now am using a 20 lb. bell. I am amazed at how my body has changed…my husband is too.. .
    Thank you Tim and Tracy for the many lifes you are changing.
    Reply
- Jon L — January 12th, 2011, 2:05 pm
  
  Howard, I think your posting lacks “design.”
  Reply
mark — January 9th, 2011, 9:07 pm

Tim -

Where on your sites (4HWW, 4HB) can one find the bonus content outlined in the 4HB book? I checked the message boards, can’t locate it.

Thanks,
M
Reply
Javier Madrigal — January 9th, 2011, 9:52 pm

I just need someone to answer me a quick question. I’m doing the slow carb diet and so far is doing good. Not great but, it’s been holidays so i think i’ve cheated more than i should. Anyways, my morning first meal. The one with at least 20 grams of protein. Can it be a protein shake? If so, which one would be the best? I tried a whey protein powder first of strawberry that i bought at walmart, and now i switched to isopure dutch chocolate. I just wanna now, if drinking the shake with flavors would it make the diet to work more slowly or not. If the flavors are the problem, i saw a brand called NOW that has isolate protein without any flavor. And if the flavors are not a problem, i’m thinking of switching isopure to dymatize, basically because is way cheaper. You get 70 portions of a 5 pounds of dymatize for like 40 bucks against like 21 portions of 3.8 pounds of isopure for 39 dollars. Thanks and i hope someone can help me with this question.
Reply
Serge — January 9th, 2011, 9:57 pm

Hey dude I just wanted to ask you about the PAGG stack. I purchased most of the individual ingredients but the Green tea extract and Allicin you suggested (the Life extensions and Vitamin shoppe brand) recommend only one pill a day.

Any side effects from taking too much? since if i follow your pagg stack i will be taking a dose 4 times bigger than recommended on the label of these supplements.
Reply
- Tim Ferriss — January 10th, 2011, 5:49 am
  
  Hi Serge,
  
  I’d definitely suggest starting with one pill to assess tolerance. If you stuck to one per day — green tea in AM, garlic before bed — you’ll still see an effect.
  
  Best,
  
  Tim
  Reply
  - Serge — January 11th, 2011, 9:34 am
    
    Thanks man. I see I wasn’t the only one concerned about PAGG dosage. Besides the allicin and green teas one a day suggestion, the ALA I bought from GNC recommends you take it twice a day instead of four. But I’m guessing you’ve used all the brands specified in in your recommendation 4 times a day and didn’t die:-) So that’s good!
    Reply
Dan John, Senior RKC — January 9th, 2011, 10:01 pm

I’m just hanging around in Burlingame helping where I can. Call me or email me or whatever…I’m here to help.

Just in from Utah…watched my daughter throw in her first college meet. It’s hard to believe that that I was doing the same thing a mere 35 years ago!!!
Reply
Moises — January 9th, 2011, 10:10 pm

Just in case anybody in Mexico is looking to buy a Kettlebell, I just bought mine in Wal-Mart for less than 33 dollars ($400 pesos).

I’m really looking forward in doing the exercise and as a heads up to anyone who doesn’t have access to trainers just do a search in YouTube and youll find plenty of advice.

Thanks Tim!
Reply
- Natan — January 10th, 2011, 11:45 am
  
  Hi, exactly where in Mexico? I am from Tabasco and I was checking to buy one online, what weight did you get?
  Reply
- Ryan Flynn — January 11th, 2011, 8:52 pm
  
  What weight?
  Reply
Jakub Jaworski — January 9th, 2011, 10:15 pm

Hi Tim! Im a short track speed skater from Poland – participated in Vancouver 2010 Games. While training in Calgary I came across your books. I find them useful and will add some things to my training plan. I’m really interested in the chapter “effortless superhuman”. Dont want to gain much muscle but need the strength. I need some explanation on the weights with Barry Ross’s strength training. How often should I add weight and how to check my strength gain? Becuase probably my 1RM will change with time so the percentage will also change. What gets measured gets managed.

Serdeczne Pozdrowienia z Polski
Reply
Tabby — January 9th, 2011, 10:26 pm

Hey Tim! Loving the book so far. Any chance of ‘accompany-ment’ videos for the training chapters on improving vertical leap, ect? : )

Thanks, Tabby
Reply
elai — January 9th, 2011, 10:53 pm

Kettlestacks are also a good alternative for travelers or people who want an “adjustable dumbbell” type version to use.

http://www.kettlestack.com/
Reply
Gabriel Gannam — January 9th, 2011, 11:32 pm

Hey Tim,

Been following you for awhile and appreciate all you have taught me. I have been combining some 4 hour body stuff with a nutritional cleansing program and am having incredible results. It seems like you have tried everything, have you ever done a full body cleanse? I have never seen such a dramatic change in my body composition as it really targets fat and promotes lean muscle. Combined with the slow carb diet I feel like I am in beast mode Anyways, I don’t know if you read these, but if you have any interest about trying one out I would love to give you a program free of charge and see what kind of results we could get you. Philosophically it seems to align with what you believe in. I would be happy to chat about it and fill you in if you like.

All The Best,

Gabriel
Reply
Dana — January 10th, 2011, 12:19 am

Dude, I read your book and I have to say, for $15, it is an amazing deal!
I don’t have much weight to lose (5’7” and 120lb) but I want more defined muscles.

I have been doing the KB, cat vomit, flying dogs, hip flexors, planks and the two-legged glutes for 5 days now and I already see more definiton. Before, I used run about 30+ min, 5-6 days a week and there was no visible result! Nobody at the gym ever told me about these exercises!

So, thank you!!!

Quick questions, if you have the time:

1. Is shreded coconut allowed on the slow-carb diet? (it is lower in carbs than say, beans)

2. I have read the book (most the chapters, since some are of no interest to me as a woman-add 100+ to my lifts?/!!) but somehow I missed the password that gives access to the extra writings! Can you at least tell us the chapter # where it is hidden?

3. You say a woman should start with a 20lb KB. Dude, that is too much to start with for a woman. I started with a 8lb. one and still using it. And yes, I go to the gym regularly. Tim, woman # the Hulk

Again, thank you & a fabulous 2011!
Reply
- Tim Ferriss — January 10th, 2011, 5:36 am
  
  Thanks for the comment, Dana! To your q’s:
  
  1. A little coconut is totally fine, but I wouldn’t eat it as an entree
  2. These are coming soon — promise.
  3. Hahaha… definitely depends on the woman. Use what works! I’ve just found that women have stronger hips than they think and tend to use weights that are too light.
  
  Good luck!
  
  Tim
  Reply
- Tara — March 11th, 2011, 8:07 pm
  
  I weight 108lbs and my only workout is walking my two large dogs a few times a week. A 20lb KB definitely seems reasonable to me. I was sore at first but that’s how I knew it was working!
  Reply
- Alix — March 29th, 2011, 7:28 pm
  
  Really? 20lbs I think is a fine starting weight for women, especially considering Tim says that we shouldn’t be able to do more than 30 reps on our first try. I did my first kettlebell swings with 20lbs as Tim suggested and easily made it to 50 reps, I found it far too light. Moving up to 30lbs tomorrow, but my feeling is 45lbs will be about right. I feel fit and healthy, but I rarely lift weights.
  Reply
J.R. — January 10th, 2011, 1:01 am

An chance we can get links or a more detailed time frame on the 4HB extra chapters? I hate to be “that guy” but it seems like it would be pretty easy to post the chapters (similar to this chapter/section of the book), especially compared the time it probably took to craft the “Thank You” post with pictures.

I loved the book and I apologize if I come off a bit unappreciative, but the wording in the book indicated they were going to be available and so far all we’ve seen are “coming soon” replies buried amongst 100′s of cooments..with another reply in this comment section indicating some where posted but offering no info as to where they are.

All in all, great book but lack luster informational follow thru on the extras
Reply
Rowland — January 10th, 2011, 1:43 am

Tim,
there will always be ppl like mr. Yang.
Whenever I read critisism like that, I take off my shirt, look in the mirror, and go “buhahahah!”. Lost almost 20 pounds in a month, added muscle, and feel great.
Mirrors dont lie!

“don’t let the bastards grind you down” – U2
Reply
Liz Sinclair — January 10th, 2011, 2:19 am

Once had a boyfriend who gave me 15 min orgasms. Twice. I stopped him after that. I was so energized, wired, that I couldn’t sleep or relax. Second time, stayed awake until 3 am. Does the 4 Hr Body address this? Is there a way to achieve them w/out the wiring? Thanks.
Reply
- Joss Delage — January 10th, 2011, 1:46 pm
  
  Sounds like a good candidate for your morning routine…
  Reply
David — January 10th, 2011, 2:58 am

Hey, Tim. Happy new year!

Finally back on Long Island, started to read 4HB and distribute extra copies to friends.
Unfortunately, I did read multiple chapters at once. Part out of curiosity (I couldn’t recommend something I didn’t read). Part because the book kind of forces you to. One chapter refers to exercises, concepts or supplements in other chapters constantly, so there is not much choice if one wants to be thorough. Like you said, it gets a bit confusing reading multiple chapters at once. For instance, carbs are allowed in “adding muscle”(Neil’s Diet) but not for “subtracting fat”. Going to read again to clarify.
Had to laugh when I kept reading the word “poo” in one chapter over and over again. Yay, Good Times.

I hear you are starting an online community based on 4HB. Have to say, It’s about time. The larger the time gap between the book launch and the community site launch, the more steam you are most likely to lose. Hope it launches soon. it’s going to be awesome.

In the early chapters, you mentioned your parents participating in your weight loss program. I’m wondering if they would mind sharing more of their experiences. I, too, have loved ones who can benefit from the 4HB concepts. Unfortunately, they are culturally bound to traditional carb-rich diets. (Lots of Grains) So, I must find ways to augment the 4HB concepts to accommodated them as much as possible. If anyone has any ideas which could be helpful, please let me know.

As for myself, it’s spinach and beans all the way, baby!
Reply
Bleicke — January 10th, 2011, 4:58 am

Hey Tim,

Love the book. Using “what gets measured gets managed” on the body is brilliant!

I got Whey protein and consume it in the morning. It is awful in water though. Is it alright to mix it into 250g of full-fat curd or 30% heavy cream? You mention to eat fat in the morning in another part of the book, to blunt insulin response throughout the day.

Or do curd and cream raise insulin? I imagine curd does more than cream, but I’d love your data on this.

Also: Does it matter which type of protein to use? Whey seems to absorb quickly, Casein slowly over several hours. Which one is more useful in the morning?

- Bleicke
Reply
Luke Jackson — January 10th, 2011, 5:09 am

Part of 4HB a bit confusing is how do you combine different goals….lose fat but pack on muscle, etc.

I want to add a little “lead to my pencil” while getting shredded and losing as much fat as possible.

Can I eat the 8 (4X4) Brazilian Nuts per day and have the almond butter on celery sticks at THE SAME TIME?

Will it slow or stop my (super slow) progress thus far?

Thanks!
Reply
Mary22yrs — January 10th, 2011, 5:51 am

Hey! I am doing The Slow Carbs Diet and even if I know that regular potatoes are forbidden, I was wondering if Yams(sweet potatoes) are? And if so, Do they count as slow carbs(like legumes) or a vegetable?

P.S Your book is Great!.
Reply
sambista77 — January 10th, 2011, 5:58 am

This is a long ass question, my sincere apologies!

I’m so frustrated, putting drama aside, let’s look at the facts.
I deeply respect you!
Agh, the hell with it, to me, you are,
one of the wonders of the world!

I’m on the SC diet, day 22 of 30,
to say I’m short of results to show, will be, an understatement.

If numbers tell as the whole story, than I’m 2 kg down,
and same jeans size!!!

I’m doing the diet by the book, word by word,
A l’a Jesus, was a bigger sinner.
Common mistakes? I do none of them!
Well, that’s not entirely true,
I don’t eat 80 grams protein a day,
I eat 50-55 tops-14 grams of which, are 2 HB eggs,
as I roll out of bad, yackk!

I’m a 63 kg woman with 23% BF and sporty,
looking to be 57/8 kg with 18/19% BF and muscular.

I don’t do number 2 as much as I use to,
despite drinking ridicules amounts of water,
at least 2 liters a day of Mate,
0.5 liter Athletic Greens and taking 600 mg magnesium.

My facial skin is not as radiant as I hoped it will be,
and I’m not a happier camper as a result of dramatically increasing my protein intake.

I ran them basic blood test as you suggested,
and I’m as healthy as one can be.

I made a huge game out of it,
and lots of eyes are on me, some of them (a lot),
are WISHING to prove me (the diet) wrong.

NOT ON MY SHIFT!!!

1. What to do, please advice.

On a different note,
2. my knees are inflamed
(years of samba, not using the body correctly),
what can I do instead of the KB swings?
3. How much fish oil should I take for that same issue
(no krill oil here)?
4. Can I eat chia seeds as protein or is it a grain
(I can’t find the answer)?

Thanks so much for your time.
S
Reply
- Sharon — February 23rd, 2011, 10:26 pm
  
  Did Tim get back to you about this? I am the same weight/BF percentage and am a little disappointed with my results too. I’m starting to up the amount of protein. Hope that helps.
  Reply
James Hayton — January 10th, 2011, 6:09 am

This looks like a good exercise for martial arts… I practice judo and aikido (competitive aikido, not the big skirts type)… will try it out and see if I can throw more big guys!
Reply
Jared — January 10th, 2011, 6:11 am

@Mary22yrs

I know im not Timothy Ferris lol, but I have been on a paleo/primal diet for about a year or so. Its very similar to the slow carb diet but yams and sweet potatoes (which aren’t the same thing, two separate potatoes in fact), are alright to eat and much healthier and better for you then any other potato out there.

They taste good when fried in butter, cinnamon and a bit of sugar/honey as well
Reply
- Jed — January 17th, 2011, 1:43 pm
  
  Re. Sweet potatoes and/or yams – I’m really hoping for a definitive answer on this. Are they really allowed on the slow carb diet? Seems too good to be true, so I’ll skip them for now…
  Reply
  - Tim Ferriss — January 17th, 2011, 6:46 pm
    
    Skip them.
    Reply
Cristina De Perfetti — January 10th, 2011, 6:54 am

It looks incredible!! I love the fact that you experienced all this stuff on yourself.
The difficult is to convince other people. When I discover something great that works well on me and I try to share the benefits, no one listen to me. People are so lazy and love comfort. How do you do ?
Cristina
Reply
Haylee — January 10th, 2011, 8:00 am

Hey Tim,

I am training for a half-marathon, but got started on your “Rapid Fat Loss” chapters. I am a bit confused because I continued to read your “Running Faster” chapter and it suggest eliminating beans? Can I do the “Rapid Fat Loss” training while still running an endurance race, like a marathon?
Reply
Javier Madrigal — January 10th, 2011, 8:11 am

So, isolate protein in the morning for my first meal. Should it be unflavored or it doesn’t matter if i use chocolate, vanilla, etc?
Reply
John R — January 10th, 2011, 8:15 am

Tim,

Two weeks into “slow carb”, and I’m down 4.5 lbs and more importantly just over a 1/2″ off the waist without the hunger pains I went through on Warrior Diet a few years ago. So thanks for 4 HB!

On the Kettlebell Swings — It’s seems that doing 75 reps is rather excessive, and flies in the face of the low rep, multiple sets that you in other times advocate.

Would you please be kind enought to clarify…

Thanks!

John R.
Reply
John R — January 10th, 2011, 8:20 am

@Ross –

Good comments on the Body Pod.

How long did it take you get an accurate measure with the Body Pod?

Other than a bit of a middle tire, I don’t have any body fat speak of, so I figured just measuring my waist size would be good enough.

Still think a Body Pod is worth the effort/expense in my case.

Thanks!

John R
Reply
- Ross — January 11th, 2011, 4:01 pm
  
  Hey John
  
  Ha, not sure if you’re referring to me(!) but I did get BodPod done and am glad I did. I also only have a bit of a middle tire (skinny arms and legs, nice littele pot belly…attractive eh!) so am in the same position as you.
  
  For me, I really want to get accurate measurements because I KNOW losing fat and gaining muscle is hard to track without accurate body composition measurements.
  
  Inches and the mirror are your best bets without accurate body fat %’s because throughout your journey the scales will just be confusing and potentially unmotivating.
  
  I would do it – but again, if you’re happy to give it 8 weeks or so and keep an eye on the mirror while measureing your actual muscles with a tape measure that could be enough for you – I just wanted to do it 100% spot on!
  
  My BodPod session was about 45mins including a chat with the fella, but time in the Pod is around 4 minutes. It cost me $100 Aussie, but I think it’s cheaper in the USA.
  
  Cheers
  Ross
  Reply
  - John R — January 12th, 2011, 1:35 pm
    
    @Ross – Hey Ross — Thanks for the detailed and thoughtful response regarding the “Pod”. Thanks! John R
    Reply
Kevin — January 10th, 2011, 8:30 am

Hi Tim,
I live in the UK and have already received the audio version of the book and await my paper copy (on order).

I have done my best to extract the info from the audio version and set myself up on the diet (just completed first week) and occams protocol exercise regime.I have ordered a range of tablets as prescribed and will commence using them once received.

I found the diet pretty easy to stick to,once organised,though i seem to be eating a lot! That said i am not binging on rubbish like i used to in the evenings.I cannot believe how much i ache from such a small amount of exercise,hopefully this means i am making progress.

Could i ask, when you say for example that ‘kettlebells are optional’,does this mean instead of the Leg exercises or as well as them?

It is too early to say if it is working and i have not weighed myself (I know I am around 14stone 10lbs and know i should be around 11stone 10 lbs) or checked bodyfat accuratley (around 31.5 according to Gym machine).My main focus is to shift inches from my hips/waist to my chest,biceps or Legs.Based on my measurements this has started ok,biceps,hips & thighs seem to have shown very slight positive moves and waist and chest has remained static (measured day after 1st cheat day).

Cheers

Kevin
Reply
Anthony — January 10th, 2011, 8:58 am

Love the book and have started the slow carb diet. I’m 43 years old, have two young kids and the best time of the day for me to exercise is at 6.30am. I typically get up at 5.45am, have a coffee (black) and a spoon full of natural peanut butter or almond butter, then work out from 6.30am-7.30am. Post work out, I have a shake – 1 scoop each of Isonatural whey powder, Fibresmart & NuGreens Berry Blast with water. Am I breaking your rule of eating within 30 minutes of waking up? Any suggestions?
Reply
Lee — January 10th, 2011, 9:08 am

Question:
Which is the best way to quantify slow carb?

* Glycemic index
* Carb counting
* Glycemic load

I found all this info and more on pretty much any food at nutritiondata.com

Thx,
Lee
Reply
Andy — January 10th, 2011, 9:34 am

I have been doing kettle bells for the past 3 weeks, seems to be helping a lot! I wasn’t even sore the first day out snowboarding this year. Also, here are two exercises I would highly recommend to any snowboarders:

1) Use one of those Bosu balls (half ball thing) upside down. Then stand on the platform, and hold a squat position for 30 seconds, stand up, wait 30 seconds, then repeat until you can’t do it in good form anymore. Note that this is VERY tiring and I wouldn’t recommend it unless you have good balance. It will fire your stabilizer muscles like crazy, giving you excellent control over your board!

2) Jump squats. Do an air squat, but rather than just going up at a normal cadence, explode up, while turning 180 degrees. Repeat until you can’t do them in good form. This will greatly improve your ability to control rotation in the air. For advanced boarders, try 360 jump squats.

Note, do not do these exercises on the same day, or on consecutive days!
Reply
steve — January 10th, 2011, 9:43 am

started the lose 20 pounds in 30 days diet, having trouble in between meals. can i eat banannas? is there a general list of items i can go by ? love your book but it could be more dtailed for us old folks. any ideas or hints please get back to me or re-direct me to other sites thank you and god bless steve
Reply
Kenny — January 10th, 2011, 10:06 am

Hey man, awesome book! Just starting the diet with a bunch of friends and we had one question about the alcohol intake. I know you do the 2 5 ozs glasses of dry wine a night. We were wondering if it would be ok to do mixed drinks or light beer instead of the wine. The mixed drink would be 1.5 ounces of vodka and soda water. The light beer would be a bud, coors, or miller lite. Looking forward to hearing from you.

Thanks
-Kenny
Reply
- Kenny — January 17th, 2011, 12:45 pm
  
  Was wondering how long on average comments wait in moderation? I am running right around 7 days now. Thanks for everything, love the book!
  Reply
  - Tim Ferriss — January 17th, 2011, 6:49 pm
    
    Can be a week, if I get snowed under. Might have to bring in some help for this…
    Reply
- Tim Ferriss — January 18th, 2011, 2:04 am
  
  Vodka and soda water is OK, but I’d add a TON of lime juice if you can. If not, it will still work. Light beer is a no-go.
  Reply
Ari — January 10th, 2011, 10:31 am

I’ve read the “fat loss”- parts of the book (amazing book by the way!) and I’m on my 1st week of the slow-carb diet.

I was just wondering whether I should stick to it or immediately advance to the “the last mile”-part, cause I’m already on around 140 pounds and 13% fat and I am aiming towards 9 or 8 % fat?

On the “the last mile”-part it says that I should stop eating beans and concentrate on eating every 3 hours etc.
I still didn’t understand whether I continue to binge once every week or not, if I decide to change my diet to the “last mile” one?

Thank you,

Ari
Reply
Bleicke — January 10th, 2011, 11:24 am

@Lee

There is also the Insulin Index. It measures not only the glycemic load, but how much insulin is actually produced in reaction to the food. On this, protein scores significantly higher than on the GI. But does that mean protein is bad?

I’m interested in high-fat, low-sugar dairy products like cream or curd. Are they inhibiting fat loss due to the high insulin reaction of dairy? Or are they fine, especially heavy cream with its 30% of fat, which could blunt insulin response.

- Bleicke
Reply
Ian — January 10th, 2011, 11:28 am

I’m almost down to a little stubborn fat on my thighs and lower abs. Will “The Last Mile” chapter help me burn stubborn fat, especially if I pair it with the cold treatment and kettlebell swings and snatches? I don’t know if stubborn/residual fat “burns” the same as regular body fat.
Reply
jay stern — January 10th, 2011, 11:31 am

Hey Tim,

I’m a fairly athletic guy…I was a frequent gym member up until getting the book (it cut me back to three times a week as suggested). I’m 6’2” about 235.

I’ve started the Slow Carb Diet and the Perfect Posterior training regimin. I just had my second cheat day. After reading some of the comments, I think I may be doing something wrong on the cheat day but other than that, I think I’m following everything else to the letter. It’s so simple, I’m not sure how I could screw it up.

The problem is, I haven’t really lost any weight. I was down to 229 one day last week but today, I’m back at 235.

I’m drinking the water. I’m eating on schedule. I don’t get it.

It’s pretty frustrating though because I love to eat and I’d rather just go back to working out more often and eating what I want if I’m just going to maintain at 235.

Any thoughts?
Reply
Elizabeth — January 10th, 2011, 11:32 am

Tim,
My boyfriend is a big fan and has had a lot of success with the slow-carb diet. I’m almost through the 4HB and have just started the diet and am excited to see the results. I will definitely be investing in a kettlebell soon.

Quick question: On your blog you mentioned that you could eat carbs within 30 minutes after a rigorous workout. Is this still acceptable? The breakfast seems to be my biggest hurdle and I usually workout in the morning.

Also, is Edamame an acceptable snack? Let me know your thoughts.

Cheers!
Reply
Matthew Scheuerman — January 10th, 2011, 11:39 am

Tim and Crew,

I’ve hit a weight loss plateau (according to my digital scale, I haven’t bought fat calipers yet, gonna step on one of those scales that gives bmi, weight, fat index, bone density etc etc this coming weekend).

I started December 12th (before the book was released) and started the slow-carb diet, then added PAGG, then bought a 20lb kettlebell. I weighed 241lbs and I’m down to 230lbs. I weighed 225 at my lowest. I’m 6′ tall.

I started the testosterone protocols, and doing a refined version of the Kiwi workout 3 times a week. My weight went up to 230 and has floated around there.

I also ran out of Green Tea extract so that hasn’t been in my stack for about 1 week. Just bought some more.

Workout:

Monday
1. Dumbbell squat press x 10 (20lb kettlebell)
2. 1 arm 1 Leg Dumbbell throw x 10 (20lb kettlebell)
3. Walking lunges with a sprinter’s knee
4. Two handed kettlebell swings x 75 (20lb kettlebell)

Wednesday
1. Two handed kettlebell swings x 75 (20lb kettlebell)
2. Kettlebell towel lifts (20lb kettlebell) x25
3. Kettlebell clean x 10
4. One handed Kettlebell balance (20lb kettlebell)

Friday
1. RDL
2. Plank for Abs
3. Glute raises
4. Flying Dog
5. Two handed kettlebell swings x 75 (20lb kettlebell)

So starting today I am laying off the testosterone protocols. Trying to scientifically figure out if I’m building muscle or if it has something to do with the testosterone protocols or not.

Are the Testosterone protocols bad during periods where we’re trying to lose weight? Maybe it’s lack of green tea? Should I scale down my workouts and just do KBell swings with a 53lbs KBell?
Reply
Gina Mo — January 10th, 2011, 12:32 pm

great book; love your style. I did leave a comment on Amazon so you could beat Bush-Bush? Really? Now Mark Twain would be more like it …So, I’m a menopausal woman trying your ideas out, curious with a similar personality; for the ole gals- wine makes hot flashes worse, damnit, green tea is great but afternoon makes the insominia worse too. One observation about the KB for lower back sufferers; suck in your gut like your life depended on it. Myo situps are killer and I can’t really do them very well (fall over)-maybe my boobs are just too damn heavy- keep writing, you are hilarious!
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Antony — January 10th, 2011, 1:12 pm

I travel for work A LOT (3 weeks of 4) and eating according to the Slow Carb is hard so my question is Protein supplements.

Are they OK with the Slow Carb and if so should I avoid the ones like Optimum Nutrition 100% Whey that has Sucralose (but cheaper) in favor of something Like AllMax Iso Natural which has not sweeteners at all (more expensive)?

You say 16Oz of diet soda is OK so I would assume that 3 servings a day of the Optimum Nutrition 100% Whey should also fall into that category?

Thanks Tim!
Reply
Ahmed — January 10th, 2011, 1:40 pm

Hey Tim,
FYI about Barnes & Noble – I pre-ordered your new book in Sept ’10 via the link from your blog but I still have not received it. Although I live in Canada, B&N should be able to get it to me in time. I contacted their online customer support and they said there are still experiencing holiday back log.

Thanks for the inspiration!

Ahmed
Reply
Kevin — January 10th, 2011, 2:09 pm

Tim, have you experimented with drinking powdered cayenne in water to boost weight loss? If not, do you plan to?
Reply
Stephen — January 10th, 2011, 3:47 pm

I am in the UK and ordered my 4HB from the US because I couldn’t wait until February when it is released over here.

First week is almost down – so far so good and I enjoyed my DGW day immensely – The Maltesers got a hammering.

Trying to juggle everything in my head as a complete newbie has been tough as well as sourcing things in the UK that don’t have the US equivalents. A 4HB dedicated website would be fantastic.

Meanwhile – if there are any UK people on here I have started a blog outlining where I got my supplements from, how to sort out the icepack issue and plenty more.

I like to do this kind of thing on a budget balanced with quality, so I do a lot of supplier research.

http://4hourbody-uktryout.blogspot.com/

The blog is also mainly to motivate myself and stress test the book. I will be doing Occam’s in about 2 weeks. It would also be great to the insights from other UK readers and anyone else from around the world.

I also travel a lot for my work so I will talk about coping strategies in hotels etc.

Have fun,

Stephen
Reply
olivia — January 10th, 2011, 3:57 pm

G’Day Tim,

Thanks for the awesome info in the 4HB – I also loved the 4HWW.

Quick question – I started 4HB last week and lost 3.5kgs in 5 days- I was loving it and felt great. Then I had my binge day on Saturday (which did involve a few pints of beer….) then I was back to my old weight on Monday…

Have stuck to the plan and have lost 0.7kgs since ysterday but am a bit frustrated.

Any thoughts?
Reply
Cireena — January 10th, 2011, 4:24 pm

Tim,

Thanks so much for the videos! By following the book, I was only able to do the KB Swing with 20# 16 times because I was using my shoulders and upper body strength too much. As soon as I finished watching the video, I was able to do 25, rest 30 sec, and do another 25! So much better now!

Quick question for whoever might know. What in the Supplements, diet, etc could be causing constipation. I’m drinking plenty of water and tea. I think it might be one of the supplements because it was going fine until i started them. I’m using the AGG 3xday, Cal-Mag 1xday, and CQ only on cheat days. I don’t have the P of the PAGG yet.
Reply
- Tim Ferriss — January 11th, 2011, 9:45 pm
  
  Congrats! For your issue, make sure you’re getting enough magnesium, potassium, and calcium. The increased protein is a natural diuretic. See “Slow-Carb II” chapter for details.
  
  Good luck!
  
  Tim
  Reply
Jesse Hopps — January 10th, 2011, 4:35 pm

Hey Tim,

Really happy I read about the swings (and PAGG, although I can’t get Policosanol in Panama anywhere) … they are perfect for getting a non-exercise oriented latina girlfriend into shape. One question I have for you about the whole 4HB program though… Have you ever thought about creating a set of simple MS Office tools/templates to help your users track and measure their progress and keep their experiments organized? I do this for marketing pros and consultants and it really helps them to stick to their processes and form great habits. I know in 4HWW there were some downloads for “dreamlines”, but for some of the more technical exercise protocols that change over time, it might be really useful.

Just a thought.

Cheers,

Jesse Hopps
Reply
E Sheppard — January 10th, 2011, 5:02 pm

Tim, you talk about SpectraCell in the book, do you know if there is anything similar or any way to get a SpectraCell blood micronutrient test in Australia?
Reply
- dayagrant — January 25th, 2011, 7:50 am
  
  I’d really like to know the answer to that too. I’m going to ask my GP and also my excellent naturopath and see if they can help. When I find out, I’ll respond to you.
  Reply
Susan K — January 10th, 2011, 5:17 pm

It’s been a fun read, Tim. Thanks.

Items 1 & 2 are happy exclamations. Item 3: I seek feedback.

1) REDISCOVERED FAVORITE RECIPE!
I’ve been a low-carb dieter before. Low-carb as in no legumes. I missed them. Happy to add them to my diet. Thrilled to discover that a dish we made for a holiday party last month — Cooks Illustrated’s Simple Beef Chili with Kidney Beans is a perfect slow-carb meal. So I made a batch last night to eat last night and for some meals this week. (Link to recipe: http://www.cooksillustrated.com/recipes/login.asp?docid=4654 Also, recipe is in Mar/April 2003 issue; also in their The Best Recipe cookbook. Re: link: Their biz model is paid subscription/no advertising; you can do 14-day free trial to get the recipe).

So far, have taken off some pounds gained over the holidays. Yay.

2) CHEAT DAY. AWESOME.
I didn’t go for the big chocolaty sugared stuff (ate so much at Christmas, done w/ that for now, kthxbai), but made another Cooks Illustrated favorite: High Roast Chicken (butterflied chicken cooked on broiler tray: below area has thin-sliced potatoes that soak up chicken drippings. Did it with some yams and potatoes. Yum.). Plus fruit. Plus killa flakey buttery crackers to go w/ cheese and wine. And carrot cake. Imma calling it my diet sabbath; it’s the day to eat the fave foods.

3) KETTLEBELL SWINGS AND BAD BACKS: FEEDBACK, PLEASE!

What muscle groups, specifically, are used to do them?
Plus, I seek any advice/comments re: kettlebells and bad backs.

My situation: I’ve had lower back problems from the long hours spent sitting in front of the computer. Managed by yoga, walking, lowered expectations, and cardio salsa dance (great for the joi de vivre, too). Saw chiropractor late Dec, briefly mentioned Kettlebell swings; she said I need to strengthen my abs in front and my side, and not so much the back. Granted, I might’ve inaccurately described them (I said they were for the back, this was word of mouth, no book in front of me to illustrate).

My plan is to strengthen front/side core by:
– standard yoga (2-3x/week)
– side-bridges (woosier side plank modification, balanced on knee and forearm, ’stead of feet+forearm)
– front planks.
Goal: increase time, graduate from woosy-mod side bridges to side planks.

Plus:
–cat vomit
–Glute activation raises
–flying dogs.

I may have to wait a while till next chiropractor appointment late Feb (not gonna try them w/o seeing Chiropractor), but here’s hoping by end of Feb I’ll be sufficiently strong that I get go-ahead to do kettlebells. (Happily, they have them at my gym.)

Best,

Susan
Reply
- Joss Delage — January 11th, 2011, 1:30 am
  
  I had bad back too. In my case, it was due to low tone core muscles. I think those exercises will help. However, I would go easy on the KB first. Any whole body strength machine will help the core muscles over time – it comes quickly. For example, doing some squats / smith machine / leg press. Finally, something that has been stunningly effective in reducing the pain for me is stretching the back a 2-3 times a week, especially the thoracic spine stretch (http://oatesspecialties.com/wordpress/wp-content/uploads/2010/10/Thoracic-Spine-5-300×289.jpg).
  
  If your pain is debilitating, what has worked for me is a few sessions of 1-on-1 Pilates (on the machines, not on the ground). This will strengthen your core *and* alleviate the pain, after which you can move to KB, etc. It’s not a long term option for most people given price.
  
  Tim has specific exercises in the book about back pain. I’m sure they work fine too.
  Reply
  - Susan K — January 12th, 2011, 1:08 pm
    
    Joss–
    
    Thanks for responding. And. Yes. those twists. Love them. I do them, and agree that they help. Learned of their importance from a trigger point therapist based in Pittsburgh (studied trigger point therapy under JFK’s doctor). In fact, after I post these comment replies, I’ll go do a round of them right now.
    
    After a crazed autumn w fewer trips to gym (for yoga, dance), I’m working up my strength and endurance and will prolly start attending a Pilates class. Yeah, it’s on the floor, but still. Have also talked to fellow gym attendee/instructor+trainer about working on core strength.
    Reply
- Alexander Wagner — January 11th, 2011, 6:05 am
  
  1. Kettlebell-swings are famous for fixing typical sitting-related back problems. Just give them a go. Deadlifts are also quite popular for fixing bad backs in physical therapy.
  You should be a bit careful, though, you have less margin for error than people with a healthy back.
  Be sure to start by just deadlifting the kettlebell and gradually easing into swings.
  Reminders on form: bend at the hips not the waist, shoulders down and back, spine neutral, abs and core tight, never look down
  
  2. Your chiropractor may be completely wrong on strengthening your abs rather than your back. That has little to do with your pelvic tilt. In order to fix that, you need to loosen up your hip-flexors. Tim’s book offers three options here, two stretches (one in the abs-chapther, the other in ultraendurance) plus the “supine groin progressive” in “reversing (permanent) injuries”.
  Reply
  - Susan K — January 12th, 2011, 1:40 pm
    
    Alexander–
    
    Thanks for the advice on the slow way to ease into KB. And very true about less margin for error. (don’t I know it, don’t I know it!)
    
    It’s the only back I have, I’m just north of 50 and have been sitting too much since computer entered my life lo these 20 years ago. Gotta make progress slowly. Am totally content with that; managing this has definitely put me in the yoga “no pain, no pain” camp and “Showing up and doing modified/woosier poses/exercises is So! Totally! Okay! I’m in this for the long haul, want to live another 40 or 50 years.”
    
    Also: I sit in a Swopper Chair (backless, set on a spring): http://amzn.to/gPq2Ve — Chair’s cost is equivalent to one major chiropractic incident. And since getting 2 years ago, I’ve avoided *major* chiropractic incidents.
    
    re: Chiropractor and hip flexors vs. front/side ab strength: Don’t think it’s either/or but both+and. I’ve been more mindful of hip flexors (was more mindful of giving them more stretchy love in Monday’s yoga class when doing Low Lunge [Anjaneyasana] & Warrior 1). Tight psoas: Chiro and I have been there, done that. But She Who Treats Me In Person has more say-so than you do, naturally.
    Reply
  - Susan K — January 14th, 2011, 1:42 am
    
    Alexander–
    
    One more about the hip flexors. I found a page w/ movie that describes what happens with hip flexors and how it leads to both bad posture, and back pain. Major lightbulb moment. Major.
    
    http://www.myyogaonline.com/videos/workplace-wellness/lower-cross-syndrome
    Reply
- CaptiousNut — January 11th, 2011, 11:28 pm
  
  Susan,
  
  I have/had a severely messed up back (car accident/TOS) for a decade….
  
  I’d been doing yoga for 3 years and it definitely helped some.
  
  BUT the supine progressive groin stretch from 4HB has had an amazing effect so far. I didn’t buy the Egoscue apparatus yet but am doing it on chairs and whatnot with considerable positive results.
  
  My back wants to express its deepest gratitude to Tim Ferriss!
  Reply
  - Susan K — January 12th, 2011, 1:11 pm
    
    Glad to get an additional recommendation of that. Will look at it again more closely. I looked at the time involved and thought, “well….” But just now it occurred to me that if it takes a goodly long time, well, I can just put that there ice pack (thanks, Harris Ranch!) under my neck and do two things at once.
    Reply
- Kevin — January 12th, 2011, 2:58 am
  
  I am no expert but have had a slipped disc in same lower back position twice in two years resulting in trapped schiatic nerves and lengthy periods of treatment(and pain). still get twinges but do a number of exercises to keep the area mobile etc.
  
  Anyway,I have tried the KB a few times (just two sets of 25 using the lightest weight) to see how it felt and can report no ill effects with back ( only a little stiffness down back of legs etc.)
  
  Not sure if this useful,but I know trying them increased my confidence and i hope to gradually increse the number and then weights.I feel controlled use can only help my core ,which in turn will help with back issues.
  Reply
  - Susan K — January 12th, 2011, 1:45 pm
    
    Kevin–
    
    Thanks for your report and your strategy. Slow, light, ease in gently seems to be the ticket.
    Reply
aarwenn — January 10th, 2011, 5:46 pm

Tim–or very intelligent followers–one very blunt question: is there an exercise like this for the breasts?

Being a naturally well-endowed girl, and somewhat vain, I’m already saving up for the future fighting-gravity boob lift…but the way you described the high glutes from this exercise gave me hope. Is there a workout that performs miracles in perkiness? Please, please say yes.
Reply
- Chris — January 12th, 2011, 1:23 am
  
  Ahem, being a very intelligent person, I would just like to volunteer to assist you in any way that I can. Just saying…
  
  “Oh hi honey,,,, just replying to someone who needs some PT advice. What are you doing home so early?”
  
  Later tater.
  Reply
Andy in Osaka — January 10th, 2011, 7:01 pm

Tim, any word on when a Japanese translation will be available? After seeing my bubbling enthusiasm for your book I have lots of training colleagues eager to read it here.

Thanks!
Reply
Heather Marano — January 10th, 2011, 8:27 pm

Totally love kettle bells. Can’t afford them yet so made one for myself from an empty cat litter jug filled with sand
Only been on the slow carb wagon for two weeks and have lost six pounds and three inches off my waist BUT running has become a nightmare for me. I bonk, literally my legs just quit after about 20 minutes. So I’m worried about how I’m going to train this season. Should I be eating some sort of carb (not white but like sweet potato or winter squash) with dinner or something? Or will my body adjust to this lack of glycogen? I’m then so weak after a run that even a slow carb meal doesn’t really get me back to feeling normal. Not sure what I’m doing wrong. My calories per day is averaging 1300 which i know is really low but I’m stuffing myself on beans and vegies and protein and I’m NEVER hungry. Advice? What can I have within 30 minutes of a hard workout like a long run or speed work?
Reply
- BMacK — January 11th, 2011, 8:09 am
  
  Heather, Hi! I helped Tim in the new book and believe I can help you out a bit…
  
  You need to look at this new way of eating as you would with anything else. Although it is making you look really good and feel really good right now there is still a transition phase into is. This same thing will apply to footwear in running. If you decided to go from a heavy, large heeled, motion controlled monster into a sleek, low profile, light weight racing flat it would look and feel really good at first, but you would need to transition into it as the demand put on the foot would out weigh what it is your calves, achilles tendon and foot could handle for more than just a little bit. You wouldnt want to go run a marathon right away in the racing flat… at least until you were strong / adapted enough to it. Make sense?
  
  So with the diet, you need to give it time and allow your body to adjust to learning how to burn fat at a higher rate (because removing high GI carbs to low GI Carbs is an adjustment). Especially when training (running, lifting, etc) or racing. Your body WILL adjust it just takes time. I remember like it was yesterday (I started eating Paleo principles 2006) when I was bonking during short 10 min workouts and thinking WTF is this??? You may want to have some coconut water, or some form of readily available carb replacement that you know you like and can absorb. It is not a crutch, just an aide in allowing your body to progress to a higher level of burning fat. In a month or so you should see major changes, to where you will not need carb replacements stuff until much later in the game. In fact, I’ve experienced (and there are several others out there too) not needing carbs for several hours into training and still having the ability to go very hard. Your body learns to incinerate fat, especially when working out. BUT it is an adjustment and you need to educate yourself on the process. I suggest reading The Paleo Diet for Athletes, by Cordain, and The Paleo Solution, by Robb Wolf as they are both highly informational.
  
  Hope this helps.
  Reply
  - Jason Billows — January 11th, 2011, 5:35 pm
    
    Great response. I used to be a CFer and stopped when I started into IM training, but now I’m gladly back and doing CFE. It has been a transition, but the energy is coming back for me during longer training sessions. Thankfully it’s the off season and there is still plenty of time to adapt.
    
    Question?…. a buddy of mine has been eating paelo for years and has sipped olive oil on long orientiering competitions instead of gatorade/gels/etc. He says he has to take less to get in the calories and his body uses the olive oil just fine. Do you have any experience with supplementing with natural options like this? Any resources you can point me towards where I may be able to find more on stuff like this?
    
    In the Paleo Diet for Athletes, Freil and Cordain say (and I believe Robb Wolfe says the same), that you can do paelo 99% of the time and use gels/gatorade/etc. on race day, but I want to avoid that if possible. One because I want to avoid taking that crap, and two because I’m sure my body would not react well when it’s not used to it on a regular basis.
    Reply
  - Ryan Denner — January 11th, 2011, 6:10 pm
    
    BMack -
    I totally back this up. I tried for Ironman’s and RAAM (Race Across America) on a diet based on about 60% (healthy) fats using the paleo/primal (marks daily apple) principles. Aside from significant increase in athletic performance, cholesterol remained quite stable (150 total, .88 hdl/ldl ratio), and with a few tweaks, got me to just the right body fat % during training, and even lower for racing.
    Reply
  - Paul — January 12th, 2011, 1:59 am
    
    I have been on a no to slow carb diet for years and have seen no decrease in performance – as long as you eat well. I have found that a handful of mixed nuts – almonds, walnuts, brazil nuts – before a run or work-out makes all the difference. Also one or two tea spoons of peanutbutter will help.
    Reply
  - Heather — January 12th, 2011, 10:27 pm
    
    Thanks so much for the response! I will definitely give it at least another six weeks. I won’t get too far behind since I’m not training for anything yet. SF Marathon isn’t till July big question though is can I eat fruit or yogurt after a long run or strength training session or is it best to just add another small slow carb meal? I do love coconut water but haven’t tried it on a run. With all those electrolytes it should be pretty effective, thanks for the suggestion! My goal is 25 pound total loss by June and I’m already down six so it should be doable. Just don’t want to derail progress. Finally, I’m switching my cheat day to Fridays since Saturday is long run day. That might make a difference. Although I still don’t eat breads and pasta on cheat days, makes me feel awful.
    Reply
- Tim Ferriss — January 11th, 2011, 5:25 pm
  
  I would second Charles Poliquin on post-workout carbs, though. If you’re not under 10% bodyfat and not training for endurance, you can avoid high-glycemic carbs post-workout.
  
  Tim
  Reply
  - Tanner Campbell — January 26th, 2011, 11:27 am
    
    Tim,
    
    Verify something for me if you don’t mind. I just did the Kettlebell swing for the first time this past Monday, and I believe I did it correctly (followed the video as best I could) — my lower back is on EFFING FIRE. It’s not a tweak or an injury, it’s that long forgotten feeling of tearing my muscles and having them slowly rebuild themselves. Here’s my question:
    
    I did P90X for a bit (couldn’t stick with it) after the work-outs I would take L-Glutamine amino acids to help with the rebuild — it genuinely seemed to help. I want to use them again but wanted to know if you suggest doing so? I’ve been very strictly sticking to the book and I do not want to throw any wrenches into the machine.
    
    Thanks,
    Tanner Campbell
    Reply
    - Chris — January 26th, 2011, 10:52 pm
      
      Reminds me of the first time I did Good Mornings a long time ago.
      
      Feeeeel the burrrrrrnnnn.
    - Alexander Wagner — January 27th, 2011, 5:43 am
      
      In the beginning kettlebell swings can lead to soreness in all kinds of places, they use a lot of muscle groups. Whichever one is the weakest will be sore, so it is possible that the spinal erectors in your lower back were just very out of shape compared to your glutes. Later on you should feel soreness only in your glutes.
      
      But you’ve probably been lifting with your back rather than just your glutes (and hamstrings).
      Your spine should stay neutral, your lower back arched the entire time, core tight, shoulders down and back, look straight ahead, never look down.
      
      The beginning video demonstrates what your lower back should do: http://www.fourhourbody.com/squat
      Flexibility is much less of an issue with swings, though.
    - Michael — January 28th, 2011, 7:12 pm
      
      @Tanner,
      
      I’d suggest taking a step back and concentrating on form a bit with lighter weight or none at all until you burn it in a little bit. Having someone else take a look at the video and verify that your position is correct is invaluable as I found that my perception of what I was doing was a little bit off in the beginning.
      
      I took a few KB lessons to get up to speed and the foundation work was practicing the swing without the bell to get the movements right. I don’t think you should be feeling the ‘burn’ in your lower back but instead in your thighs, glutes and maybe calves a bit if you mess with foot position (some schools of thought have you put your feet straight on rather than pointed a bit outward as described in 4HB). My guess is that you are lifting with your back and not your legs… bending your back instead of at your waist. Be careful as the momentum created can be nasty and injurious if you aren’t using correct form.
  - Kyle Del Bonis — January 31st, 2011, 11:32 am
    
    Sorry Tim, I’m confused — is that supposed to be a reply to my comment?
    
    It comes right afterward, but doesn’t address anything I asked about …
    
    At any rate, it’d still be wicked helpful to know the starting numbers and diet of your six week swing program.
    
    Thanks again!
    Reply
  - Kyle — February 8th, 2011, 12:57 pm
    
    No one else getting low back pain from the myotatic crunch? Anyone? Buehler?
    Reply
    - Chris — February 8th, 2011, 1:01 pm
      
      Buehler?
      
      Danke Shaaaaane… (yes i know it is misspelled)
      
      Buehler?
kel707 — January 10th, 2011, 9:10 pm

Tim, first of all, Thank you. I love the book and take it with me everywhere. It is such a great resource. It seems like there are few questions about the proper dosage for the PAGG stack in this forum. In one of the post, one commenter asked about the green tea supplement recommended in the book and you suggested that the person follow the recommended dosage for that particular brand. Is there an inference that you can use the higher recommended dose from the book with other brands? I want to buy my vitamins in the next week or so. I am assuming your experimenters in the book used the dosages and brands you recommended. If they did, how did the fair with the higher dosages overall?

Kelvin
Reply
Alden — January 10th, 2011, 9:31 pm

Tim,
I’m starting 4HB in the AM. I’m Type 1 DM. Any caveats? I will be checking my blood sugar more often, and I will switch from 6 months between blood work to 3 months. I am looking for thoughts, not actual advice (I don’t want to get you into trouble!).

Thanks for the books!

BTW, I’m a bioengineer by training, and I am intrigued by your research. Can’t wait to see the results!
Reply
- Wouter — January 12th, 2011, 4:16 am
  
  Hi Alden,
  
  Can’t give you much advice, but as a fellow type-1 diabetic I did try one thing from the book: short excercise right before eating. So far, it seems that my insulin needs for same-content meals is about half to two thirds.
  
  I’ll be carefully and gradually trying to move to a more slow-carb diet, but I’m taking this very slowly. Messing up the insulin set-up can have a big adverse effect on fat-loss…
  Reply
  - brian — January 17th, 2011, 9:37 pm
    
    I’m Type-1 as well and I find the same thing. Exercise cuts my insulin needs in half immediately following. All it takes for me is a moderate run for 20 minutes. Weight lifting doesn’t have nearly as much of an effect.
    Reply
  - Aaron — January 17th, 2011, 11:33 pm
    
    As a Type 1 also, I’ve found that moving to slow carb is a beautiful release. I took my pump off this morning because I was around 78 and didn’t wear it all day while eating my carb free meals. I put it back on when I hit about 110 (having not had the pump on, I was getting no basal insulin either.) All day without the pump and I stayed between 80 and 110. I’ll keep pricking my fingers and being cautiously optimistic, but so far my insulin needs are in the basement.
    
    Love the book!
    Reply
Mike — January 10th, 2011, 9:51 pm

Hi Tim,

Great book. I’m pursuing G2F now. A couple of questions:

1. Are carbs ok? For diet you say to follow the slow-carb diet, but Neil’s diet included “high carb” with potatoes. Also in light of GOMAD, I guess dairy is ok as well on G2F?

2. Is cardio ok? I know you mention that it’s not necessary, but I do triathlons (just for fun, not competitive). Will running / biking / swimming a few miles a week make it impossible?

Thanks!
Reply
- Bryan Hall — January 11th, 2011, 7:25 pm
  
  Hello Mike,
  
  I am a triathlete as well and have adapted to the strength and diet recommendations from Tim using CrossfitEndurance (www.crossfitendurance.com). Take a look at the ultra-endurance chapter of 4HB and you will find Brian MacKenzie and Crossfit Endurance. The workouts are published online and you get both strength and cardio. Just be prepared for a serious butt kicking.
  
  Thanks Tim for the 4HB. I am spending quite a bit less time now working out and I am really happy about adding strength training to my routine. I have a race in the spring and I am excited to see how the new training program pans out. Is that a new PR that I smell?
  
  Bryan Hall
  @bryathlon
  Reply
David W. — January 10th, 2011, 10:04 pm

I DON’T WANT TO CAUSE A PANIC, BUT……
I wanted to alert you to an observation:
> 4HB came out.
> My father & I have been following the diet, including eating beans 3X day. > The methane levels in our area have increased.
> Birds are falling dead out of the sky.
Coincidence?
Love the diet…it’s a ‘blast’!
Reply
- AmandaS — February 15th, 2011, 7:29 pm
  
  Beans and flatulence..
  I went to my naturopath with the same problem. Turns out that sometimes the body needs to be eased into eating loads of beans and lentils. We found 2 types of beans worked for me, so I am only eating those ones now (and will do for a few months).. no problems! As my gut flora changes I will begin to incorporate other beans and lentils little bit by little bit.
  
  I’ve been told that infants in india are also sloooowly eased onto lentils, not rushed into it. Can anyone back this?
  Reply
  - angela — February 16th, 2011, 8:08 pm
    
    Hi Amanda ~ Cannot confirm about the children from India, but a few tips about beans. If you are cooking or soaking, add kombu (dried seaweed, it can be found in health markets or even reg markets, just ask) when soaking/cooking. It helps breakdown the beans for easier digestion. Eden Organics actually sells their canned beans with kombu added to the process.
    Aduki or sprouted mung beans (not sure where Tim is on mung beans) are both quite alkaline and easy to digest.
    Best of luck ~Angela
    Reply
outis — January 10th, 2011, 10:30 pm

Very nice videotutorial!

I started with the low carb to go under 90kg and 10% Bodyfat (115kg and 28,7% now) and want to start with exercises now.

But i have no clue what to have for breakfast – without sugar, wheat, grain and dairy products?

Greetings from germany, Outis
Reply
- Steve — January 17th, 2011, 10:44 pm
  
  Eggs, smoked salmon, green veggies like asparagus & broccoli.
  Reply
Thomas Trimingham — January 10th, 2011, 11:02 pm

Tim,

I was really excited to get your signed book and the gifts!

Question – if you have to pick five lifts that would be the best benefit to BJJ what would they be?

I have been training in both and looking at modifications to traditional lifts to better apply leverage to grappling movements.

Any feedback would rock.
thanks

tt
Reply
BJ — January 11th, 2011, 1:27 am

Hey Tim,

In the section sex machine, you say to take fermented cod liver oil, vitamin d, and vitamin rich butter. I did not buy the blue ice pills, but instead bought the individual ingredients. Now I train at downtown Sacramento’s ultimate fighter gym and I am no newbie to the strange ways bodybuilders, lifters, and fighters use to achieve goals. As far as the cod liver and vitamin D I have pills, but should I just beast mode the butter and eat it straight ? Also what’s the times I should take the butter and is that in conduction with the cod liver ?
Reply
- AmandaS — January 18th, 2011, 9:07 pm
  
  BJ, if you can take them straight.. go for it. The fclo (fermented cod liver oil) is verrrrry strong.. next time I’m buying capsules!!! I sometimes take the fclo straight up quickly followed by a hot drink of tea with virgin conconut oil and lemon and celtic sea salt – or just a hot drink with some oil in it (they say to “chase the fat with fat so it doesn’t burn the back of your throat”) I have the raspberry flavoured high-vitamin butter oil from Green Pastures and I either take it straight up or add to steamed veges or other food.
  
  Apparently they should be taken in close proximity to each other (the butter oil and the fclo) as they are synergistic (omega 3, vit D, fat soluble vitamins etc working together).
  Reply
Joss Delage — January 11th, 2011, 2:08 am

Tim,

I don’t understand what you mean by: “The lowering movement (backswing) is a sitting-back-on-a-chair movement, not a squatting- down movement.”.

I’d love to get some clarification from someone here.

Cheers & thanks,

Joss Delage
Reply
- Joss Delage — January 11th, 2011, 7:04 am
  
  Never mind – I think those videos below have make things clearer now.
  
  http://youtu.be/ftb1TuJoddA
  
  Reply
  - Joss Delage — January 14th, 2011, 2:19 am
    
    OK, I’ve looked at my swings on a Flip cam, and I definitely had bad form. I was squatting – keeping my torso straight instead of folding at the hips. That’s much easier to see in the mirror than the shins. Also, I found that I had a tendency to loose my balance backward because when I was keeping my torso straight my center of mass was shifting too far behind me. Thanks for the pointers all!
    Reply
- Jonathan — January 11th, 2011, 11:21 am
  
  I think what is meant is not to let your knees go past your toes. The motion should be the same as if you were to sit down in a chair.
  Reply
  - Tim Ferriss — January 11th, 2011, 5:18 pm
    
    Correct.
    Reply
Sex Nerd Sandra — January 11th, 2011, 2:26 am

I have one word for you. Callipygian. Great post!
Reply
- Tim Ferriss — January 11th, 2011, 9:57 pm
  
  OK — awesome
  Reply
Carla — January 11th, 2011, 3:23 am

4HB typo (page 114): …”and almost 17.9st (11.3kg) at the time.”

By the way, I’m female and I drink loads of water and hate peanut butter. Why the many anecdotal generalisations in 4HB?
Reply
Kevin — January 11th, 2011, 3:45 am

Hi Tim,
You can ignore my lengthy post above-I just wanted toask, when you say for example that ‘kettlebells are optional’,does this mean instead of the Leg exercises or as well as them? (The rest is me babbling on-sorry).
Reply
Carly — January 11th, 2011, 4:57 am

Hey Tim –

I’m reading and loving 4HB – congrats on the success you’ve already encountered, and here’s so much, much more!

That said, I’m struggling. I’ve been sticking to the diet exactly – my first week I lost 7 lbs (woohoo)! After my first cheat Saturday, I put on 2.5lbs (fine, to be expected). It then took me the entire next week to take those 2.5lbs back off – I was back to my pre-cheat weight the day before my second cheat Saturday. After my 2nd cheat day, I put on 4 lbs, it’s now 48 hrs after, and I am down 2 lbs, with 2 lbs still up. I’m worried I won’t hit my pre-cheat weight until the day before my 3rd cheat Saturday, which would mean I haven’t had a real loss in two weeks.

I haven’t cheated at all during the week, I get plenty of H20, drink my athletic greens daily, etc. — my inches aren’t really changing either — what on earth am I doing wrong? Too many legumes maybe?

I’m trying not to get too frustrated, because this diet seems sustainable for me, but I can’t spend all week fixing one cheat day – and that’s certainly not how it’s prescribed in 4HB.

HELP?!
:\
c
Reply
- Rocco Privetera — January 11th, 2011, 11:18 pm
  
  I’ve had the same sort of problems with the cheat day – any weight I put on on cheat day (typically 2-4 lbs) takes either all week or never to come off.
  
  I wonder if the issue is that unless you’ve already got a reasonably fit physique, a whole day of cheating (with a huge caloric bomb) is simply too much for a slower or obese metabolism to churn through in a day. Maybe a single cheat meal makes more sense until your system seems to be up to speed.
  Reply
  - Kevin — January 12th, 2011, 1:22 am
    
    Rocco,
    
    I’m a big guy. Probably close to 290, like you, though I haven’t weighed myself in a long time. On my first cheat day, I gained an embarassing amount of inches. On my second cheat day, I gained one.
    
    Something I learned about the cheat days: Take the “Damage Control” chapter very seriously. Eat whatever you want, but not necessarily with abandon.
    
    Personally, I woke up and ate my normal protien breakfast, and then a couple of hours later a drank a small can of grapefruit juice, and then loads of chee-tos and goldfish crackers and peanut-butter Snickers (I just discovered those last ones). Right along those lines. But I drank a tall glass of yerba mate tea with it, did squats beforehand, and did wall presses ninety minutes later. So I ate like a crazy college kid, but I did everything with intention.
    
    I got so junked out on junk food, all day, that I didn’t ever want to look at it again (except for Oreos, which still looked good) but, when I measured the next day, as I said, my TI had gone up by one.
    
    As I said, I’m a big guy, and I have the same slow metabolism that you’re talking about, but these suggestions worked for me.
    
    Also, the importance of eating slowly, something I’ve never done (as stated in The Glucose Switch) is vastly understated. I wasn’t getting much progress at all until I began to slow down my eating.
    
    You’re not crippled by your chemistry, you just have to pay a lot more attention than the athletic types out there.
    Reply
- Cireena — January 13th, 2011, 6:00 am
  
  I’m with you! I really like this and it seems sustainable for me, but I have been going strong for 3 weeks with less than a pound lost. Not sure what I’m doing wrong or if it’s just my stubborn bod. I also had no weight loss with 3 weeks of Alli just before switching to the 4HB. So in effect I have been plateaued for months!
  Reply
  - Shawn Johnson — January 14th, 2011, 11:46 am
    
    CIreena and Rocco,
    
    One counterintuitive question to ask yourselves is — are you eating enough at each meal during the week? Because if you are not, then your metabolism can down-regulate.
    
    Shawn
    Reply
  - Cireena — January 18th, 2011, 3:18 pm
    
    Hi Shawn,
    
    I’m assuming I’m eating enough. I am eating around 30g Protein, about 3/4-1 cup Beans, and about 1 cup or more of Veggies. My plate is full!
    
    I’m also doing the Postier exercises 3x a week, taking PAGG, CQ, Calcium-Magnesium. Seriously, very minimal changes and no weight loss for almost 7 weeks, 4 of which have been on the SCD, and the other 3 I was taking Alli.
    Reply
  - Shawn Johnson — January 22nd, 2011, 9:55 pm
    
    Cereena,
    
    It may still be too early to say, but I’m wondering if the Alli is contributing to the slow results. I realize that you are not taking it now, but the lingering effects on your system, perhaps? I’m not too familiar with the product. Has your lean muscle mass possibly increased? (which can create confusion when you are focussing primarily on weight). How many times a day do you eat? Any artificial sugars?
    
    Shawn
    Reply
JP Esteban — January 11th, 2011, 6:38 am

Tim, 4HB changed my life. I lost 17 lbs in 2 weeks. 2 FREAKING WEEKS. My mom and dad are getting into it too, and NONE of us have any complaints about the slow-carb diet; there’s so much you can do with the food you suggest, it’s crazy.

I wrote an article about 4HB in my blog. I hope you don’t mind I excerpted entire sidebars in my post; if it’s an issue, let me know and I’ll take it down right away. http://forgetting.me/2011/01/how-to-eat-like-a-cow-and-still-look-like-a-fox.html

Anyway, I have a kettlebell question. Someone asked what’s a good weight to start at if you’re a 35YO man standing 6′, you answered 45lbs. Does this hold for a 22YO man, 6’3″, with a slight problem with the left knee? I think I have weak knees in general due to lifelong fatness.

Also, I have to admit I’m a Starbucks fan. Believe it or not, this is the only problem I have regarding sticking to the slow carb diet. If I switch to soy milk in all my drinks, and tell them to lay off the cream, will the overpriced coffee there then become acceptable, or what else do I have to do – aside from switching coffee shops altogether – to get a drink around here?

Thanks so much, Tim.

- JP “17 lbs in 2 weeks” Esteban
Reply
- Steve — January 17th, 2011, 5:59 pm
  
  From my understanding, dairy and soy are both bad news…
  
  Dairy, apart from things mentioned in 4HB, also contains blood and puss (as a side effect of the bovine growth hormone most of the dairy farms are injecting their cows with). Google it – quite nasty. I’ve also heard pasteurization kills the live enzymes we need to process the calcium and other goodies that dairy would otherwise provide us with. As much of a cheese junkie as I was, I gave up dairy all together, even on my cheat day.
  
  I’ve read in a few places that soy also adversely affects testosterone production and can increase estrogen production in males – fact check me on that, but I know Tim has mentioned to stay away from dairy and soy in other posts related to weight loss if memory serves.
  Reply
  - Kathy — January 21st, 2011, 4:31 am
    
    Don’t forget the suggestion of GOMAD, plenty of dairy in that. Its just that its for gaining mass. I only consume organic dairy. But I consume a lot of it. I buy raw milk directly from the farmer. I usually buy yogurt that is organic but pastuerized. I feel the cultured nature of the yogurt improves on the pastuerized product, since its adding life back. Ideally I would start making my own keifer again form the raw milk. I love blending in raw organic eggs with the milk. Tim has a great recipe in 4HB for such smoothie. His recipe was almost identical to mine, except i add some fruit. I have almost no fat concern.
    Reply
Sean C — January 11th, 2011, 7:10 am

Hello Tim!

I love the book, but I keep finding I have some questions I want to run past you or other 4HB users.

Should I post them here? Or is there a better thread to use?

Will you be opening up a forum similar to what you did for the 4 hour work week?
Reply
Nima Khalilian — January 11th, 2011, 8:01 am

Hey everyone I had a couple of quick questions pertaining to the diet of 4hb

1 – does it matter if you use lean meats as opposed to say 80/20 meat? I only ask this because most of the time 80/20 is the tastier cheaper option.

2 – Are Tofurky products an alternative to meat products? I know Tim mentioned that soy based proteins are to be avoided due to high estrogen, but does this mean I cant use them at all? would they have any adverse effects on losing weight or bodyfat?

3 – I am a 6’4″ 235 lbs male with about 17.6 % bodyfat, my target bodyfat goal is less than 10% and ideally i would like to be around the 205-210 range . As far as calorie intake is concerned, ]what should my target be, or does it even matter? Can I really eat as much as I want? I know Tim clearly states this is a non factor in the diet, but I am highly skeptical about this mainly because of my perhaps mislead exposure to all these “rules” that seem to emphasize the importance of calorie intake.

Any help with these questions would be greatly appreciated!

Cheers
Nemo
Reply
Nima Khalilian — January 11th, 2011, 8:09 am

Also I forgot to ask 2 more questions

Is quinoa okay? If so how much is too much? before I started this 4hb plan it was pretty much a staple in my diet as I would eat it with every meal.

Marinara sauce? Or any cooking sauces like this (sofrito or chili sauce for example) for that matter Can i use this to add some much needed flavor to my stale stir fry?

Thanks again
Reply
Valerie — January 11th, 2011, 8:59 am

Videos still aren’t working, even tried a new browser. I just keep being looped back through the menus. WTF?
Reply
Rajiv Riccardo — January 11th, 2011, 9:13 am

Hi Tim,

Just had a quick question regarding endurance; I want to increase my vo2 max and was wondering which test you think is most accurate to use if you don’t have the professional apparatus with mask etc….? I have tried a few including the standard ones preprogrammed on gym machines but they seem inconsistent.

Thanks
Rajiv
Reply
Tamara — January 11th, 2011, 9:13 am

Hola Tim!

Love kettlebell!!! Will this help reduce/tame the hips? I have the common latina figure, “curvitas aqui y alla”, it’s not that cute when you’re 5’1. I am currently swinging 30lbs/3 sets/30 reps/twice a week…among other exercises, including cardio 30mins/5 days. Following your nutrition guides and have noticed a difference. I haven’t dropped that much weight, but have noticed inches lost and definition.

Thanks!
Reply
Tamara — January 11th, 2011, 9:13 am

Hola Tim!

Love kettlebell!!! Will this help reduce/tame the hips? I have the common latina figure, “curvitas aqui y alla”, it’s not that cute when you’re 5’1. I am currently swinging 30lbs/3 sets/30 reps/twice a week…among other exercises, including cardio 30mins/5 days. Following your nutrition guides and have noticed a difference. I haven’t dropped that much weight, but have noticed inches lost and definition.

Thanks!
Reply
Nick — January 11th, 2011, 10:40 am

I have a couple basic questions for anyone to clarify:

1) Should target reps for the kettlebell swing be based on 1/kg body weight, would that be beneficial.

2) Does the about of protein required at breakfast scale with body weight. I am currently 273 lbs (down a few already) or 124 kg. (ie: 30% of my daily required intake would be between 50 and 100 g depending on which literature you read).

3) Any other supplementation nutrients/supplements I should pay more attention to given my larger size.

I estimate my BF to be around 30% if that affects anything.
Reply
- Rocco Privetera — January 11th, 2011, 10:54 am
  
  Poor Tim is swamped I imagine – that’s a nice problem to have!
  
  Nick, I’ve posted before but am in a similar boat. I’ve got a long way to cut but don’t want to do exercise that’s going to interfere with the fat loss. So do I consume the large amounts of protein someone my size technically should eat (by the numbers), can I do kettlebells as a workout, etc?
  
  I will say this – I’ve been chowing down on all the supplements in the book and not seen any appreciable change yet, but I’m still not sure what the tweaks are i need to make to get it going. Eliminate 100% of dairy? Eliminate late night eating? Reduce cheat window? I’ll guess I’ll be experimenting.
  Reply
  - Nick — January 11th, 2011, 11:58 am
    
    I would think that based on TR’s example, the kettlebell swing is exactly what we shoud be looking for to bust the gut Rocco.
    
    I should say I’m only worried about jumping into a new excercise routine based on my (fairly recent) history of shoulder and or hip issues (I’m just shy of 27). Between that and a general interest in being indestructible, I’m doing pre hab first, but hoping to go full into KB swings within three weeks.
    
    My fitness history:
    
    14 years old, farm kid, fat, strong like ox, 250 lbs (weight was stable from 13 – 18), lived on mama’s home cooking (high protein, high carb, lots of potatoes). (built 14 miles of bison fence by hand, and could lift 12′ lengths of telephone pole off the trailer and plant them in the hole in the ground)
    
    18 years old, construction worker (basements, 80 hours/week), 240lbs (-15lbs/2months), smallest pants i’d owned since turning 13, strong like ox, starving student diet and beer. (My starving student diet included a lot of fresh grass fed bison or wild meat from my parents ranch).
    
    20 years old, college football tryouts (3 months of 6:00am MWF workouts before university), 255 lbs (-30lbs/3months), weak chest, difficulty building arm and chest strength (surprise didn’t make the team, due to lack of endurance though, managed to compensate in the trenches with back and leg strength), starving student diet minus the beer and i walked 3 miles to school and back in generally -20°C to -10°C (yes I am from Canada) during those 3 months of training)
    
    23 years old, summer student (at a uranium mine ~ erie green glow ~), followed work out that had injured my shoulder the year before, pretty much G2F but 3days on 1 day off rotation (work had 7 day on, 7 days off rotation, never worked out on days off work), 295lbs (no weight change over 4 months, dropped back into wearing the pants i bought when i was 18 though), diet was sort of slow carb with a little more carbs and a cheat week. by doing very girly weights for a very long time i rehabbed or compensated (i don’t know which) for my shoulder injury and built up to chest and shoulder strength where i could shoulder press my girlfriend and her sister
    - two months later 275lbs and up 2 pants sizes, didn’t work out at the uni gym
    
    26 years old, broke backpacker (New Zealand, Christchurch, pre-earthquake), 259lbs, back to smallest pants size, diet was like slow carb with less protein and a little bit of carbs. walked about 8km on the beach everyday, froze my ass off in bed everynight cuz kiwi’s don’t know how to build a house for winter, felt weaker, can remember feeling like i drank a flat of redbull after having one whole wheat bun (first carb in a week)
    
    To now, almost 27, 273lbs, back to desk jockey/ field engineer (environmental for the moment), train bjj and muay thai irregularly. occasionally destroy my body doing field work, wrestling too hard, getting in way over my head snowboarding (read 20′ cliff first ride in a year), etc.
    
    I know this could look like yo-yo dieting, but mostly it was yo-yo sports.
    
    So I am challenging myself to lose the fat, get strength commensurate to my weight class, find and fix my injuries and stay that way. Along with that I hope to get a muse going that would allow me to leave my job and I would love to do it all before the end of June. I am going to the Yukon for two weeks, and I would love to be done working and maybe extend the stay and check out Alaska too.
    
    Note: I’ve assumed for some time that the core and leg strength I had that never seemed to leave (until 1 complete year of inactivity following shoulder injury and falling out with hockey team when I was 22) to the farm work (compound, whole body movements) and probably literal tons of bison and wild meat. The more literature I’ve seen and some of the stuff in Tim’s book strengthen’s my view on this.
    
    Thank’s Tim for this book, its a fantastic reference. And a big thanks to everybody for sharing their stories, plans and journeys thus far.
    
    What I learned while backpacking:
    
    the opportunities that we perceive before us are vastly outnumbered by those opportunities which are present and yet obscured by our own illusions about ourselves and who and what and where we are
    Reply
- Bill — January 18th, 2011, 6:33 am
  
  Nick, you dont need to ‘scale’ your protein as your weight moves, if your 30% your about 100 lbs of fat and 200 LBM. I doubt that, highly, your probably more like 135lbs fat and 165lbm. Seriously. If your eating just whole foods, just eat. Three or four times a day, include protein in every meal, and fat/veggies, dont gorge yourself on beans or lentils, drink alot of water. Drink 0, NONE, NO calories. And yes, stop eating dairy. You will drop bodyfat very quickly guaranteed.
  Reply
  - Nick — January 20th, 2011, 9:27 am
    
    God I hope you realize how broad your generalization of that math was.
    
    But note, average human skeleton account for approximately 20% of the mass of the human. Even if you figure 200lbs is reasonably in shape for someone who is 6’3″ (if u think a man this tall should be lighter than that ur nuts). Thats 40lbs of bone and associated marrow. The estimate of 30% bf was based on the photos in Tim’s book. That would put it at 82 lbs of fat, leaving 153 lbs for muscle, less than your estimate even.
    
    If you still don’t believe that someone can be 6’3″ and over 270lbs and not be less than 45% body fat (your suggested weight distribution) just come on over to a BJJ or muay thai sparring session.
    
    And I’m pretty sure I didn’t ask anything about dairy.
    
    Sorry to anyone else for the rant, but that post was ridiculous.
    Reply
    - Tim Ferriss — January 20th, 2011, 5:44 pm
      
      Please play nice, folks.
Ari — January 11th, 2011, 10:42 am

I have couple of questions:

1) When in slow-carb diet do I take PAGG every day or just on every cheat day (= 1 day/week)?

2) When in “last mile”-part you suggest changing the diet to eating every 3 hours and not eating any beans etc. anymore, do I still continue to have 1 cheat day every week or not?

3) I’m 140 pounds ~12% bodyfat (male) and I just started the diet (this week). Should I continue with the normal slow-carb diet or advance to the one mentioned in “last mile”-part?

Thanks,

Ari

PS: The book is amazing!
Reply
Sean C — January 11th, 2011, 11:14 am

I’m having some issues after my diet. Namely the cheat day.

I put on 4 pounds and 3 days later, I still have the additional 4 pounds just sitting there.

My diet is the same exact thing every day

Breakfast: Eggwhites/Salsa/Spinach
Lunch: Burrito Bowl from Chipoltle: Double Chicken, Black Beans, Pinto Beans, Tomatoes
Dinner: Either another Burrito bowl…or a Chicken Breast

Pre Cheat day I was 147, now I am at 151 and it’s not looking like it’s coming off. I was dieting fof 4 months prior to this using a different method (Calorie counting) and it took me forever to get to 147, with it just to be undone with a single day.I don’t understand what I’m doing wrong. The book says not to freak out, and I understand that. But it also says this weight will magically go away during the following week and its just remaining on me.

I can provide more information if anyone needs, but I keep re-reading the slow carb chapters and it says that it’s normal for the weight to come off in 3 to 4 days. I just don’t understand how I can reasonably lose 4 pounds in 4 days…and then lose additional weight on top of that to be lighter than I was.

My measurements are all the same as well, and I am not exercising (at the moment) so it’s not a muscle mass issue.
Reply
- olivia — January 12th, 2011, 3:49 pm
  
  Stick with it- I had the same problem following my binge day and then with the next four days I was back to my ‘pre-binge’ weight minus another 0.5 kgs. I am stimating I’ll have lost a total of 5.5kgs by the end of week two. And I’m also planning to to overdo it on this weeks binge and see if that helps the ‘recovery time’.
  Good luck!
  Reply
Tim W — January 11th, 2011, 11:22 am

In the book I thought you mentioned to try and do the swings in a straight shot. Do you think it would be better to do 3 sets of 25 or just 75 reps? Also, what’s a good indication to increase weight instead of reps?
Reply
M-S — January 11th, 2011, 11:44 am

Tim,

I’ve managed a few websites with Vbulletin and have since switched to Xenforo. It is WAY easier to manage and looks a thousand times better. Also costs less and comes from a few people that split off from Vbulletin.

Best Wishes.
Reply
Charmaine — January 11th, 2011, 11:57 am

Hey Tim (or anyone else):

Thoughts on american (overhead) swing vs russian (eye/shoulder level) swing? Saw the video, know that the t-bar hack is only for russian, but i’m using a pood KB.
Reply
- M-S — January 11th, 2011, 12:54 pm
  
  Charmaine,
  
  It isn’t really an “American” versus “Russian” thing. Crossfitters started doing swings above their head to try to make the swing harder. For safety purposes most certified Kettlebell instructors outside of Crossfit do not recommend that technique.
  
  If you want to make the exercise harder just increase the weight of the ‘bell, or do a longer set, or do it one armed, or do a high pull at the top, or do a snatch instead.
  Reply
  - Charmaine — January 11th, 2011, 6:16 pm
    
    M-S thanks! I actually used the term ‘american’ because I googled overhead KB swings and saw it referenced as such in a CF Journal article. I’ve been calling it the “Crossfit” KB swing otherwise. Now I see it really is specific to them…
    
    I’m going to go against the grain at my box and resume shoulder-height swings and just increase weight. Thanks again for the insight.
    Reply
dav — January 11th, 2011, 12:11 pm

Tim,

quickly,

are you familiar with a situation where a young (approx 30) woman’s metabolism can seem to just shut off. this happened to my girlfriend who spent most of 2010 caring for a sick elder. i imagine the stress, sleepless nights, poor nutrition and who knows what else, led to 45+ lbs weight gain, thinning hair, etc. She spent months seeking help from doctors, nutritionists, dieticians ….. ALL of whose advice had little effect on her.

i took matters into my own hands and got her started on 4HB and after two weeks, she reported 7lbs lost so far. She asked me to get her started on kettlebells as well, which i’ve been using for years. While this shows really good progress, are you familiar with ways to naturally “switch back on” her metabolism, re-establish normal thyroid function and anything else perhaps not mentioned in the book that get back to her normal weight of 104 lbs ??

best of luck on the book and future successes
Reply
- Tim Ferriss — January 11th, 2011, 5:16 pm
  
  Hi Dav,
  
  Sounds like cortisol-induced problems to me, but thyroid could be in the mix, especially if she has had children.
  
  If she follows the diet (including binge day for thyroid preservation) and hits the KB swings, I expect she’ll continue her progress. Keep us posted!
  
  Best,
  
  Tim
  Reply
- Carol Liwanag — January 18th, 2011, 2:54 pm
  
  Please ask your friend to google “adrenal fatigue.” Sounds classic…also read Dr. James Wilson’s website info and/or book regarding the subject. Good Luck!
  Reply
Jim — January 11th, 2011, 12:19 pm

Hey TIm, great article. Weird question… What kind of pants and rashguard are you wearing in your video?
Reply
- Tim Ferriss — January 11th, 2011, 5:13 pm
  
  No worries:
  Mormai surf tank top from Brazil
  Banana Republic white linen pants
  Reply
joni — January 11th, 2011, 1:02 pm

cool that means if i do this dont have to quit eating…thank god because that’s what I blog about…. well, not eating but food, OBTW love your boiled egg trick………..
Reply
Eric — January 11th, 2011, 1:09 pm

Hey Tim,

I started on the Slow-Carb diet a week ago and am considering going back to where I started to preserve my health. The day after I started, I got what seems to be a very low-grade cold that’s now lasted a week. I also feel bloated and constipated even though I’m eating tons of salad with my meat and beans.

Even though I can feel a physical difference, I sure don’t want to feel sick. And yes, I’ve upped my water intake to about 1/2 gallon a day, often more.

Help!?
Eric
Reply
- Tim Ferriss — January 11th, 2011, 5:10 pm
  
  Hi Eric,
  
  That’s very odd, indeed. I don’t think the diet is related to the cold, as the onset was too fast. That said, feel free to go back to your normal diet and then try the SCD after you’ve recovered. I’d also suggest ensuring the supplementation (magnesium, potassium, etc.) in “Slow-Carb II.”
  
  Good luck,
  
  Tim
  Reply
  - Eric — January 13th, 2011, 9:12 am
    
    Correlation event – I felt really good yesterday, having gone to a Therapeutic Touch seminar and getting a bunch of good energy sent my way.
    
    However, last night before bed, I drank a large glass of Athletic Greens.
    Woke up this morning with a headache. Causation? Don’t know. But I’m going back to the beginning and just trying the Slow-Carb breakfast and add one thing at a time to figure it out.
    
    Thanks for the supplementation idea. I have been taking a Centrum Silver (I’m 50 y/o) multivitamin daily for quite some time, and they’re fresh. Any recommended vitamin brand?
    
    Thanks for the book. Despite my issues, I love it, and look forward to getting back to losing fat more quickly as well as the other things!
    
    Cheers,
    Eric
    Reply
- Heather — January 12th, 2011, 10:32 pm
  
  I too got sick shortly after starting the diet and dropping weight but at the risk of sounding all new agey, remember we store more than just fat in our fat. I teach yoga and have seen all kinds of emotional and physical things happen to folks when they start breaking down fat and getting into places like the hips and shoulders with deep opening sessions. I think my short lived cold was hibernating in some fat I was riding myself of. Just a theory.
  Reply
  - elizabeth — January 18th, 2011, 5:48 am
    
    Heather, I was just coming to search around on this. Every time I start to push past my current body fat %, I start to break out and I get spotting. Last time I got serious about losing fat and had some success, I got my period multiple times a month and my face was a disaster area. I finally gave up because my hormones were just all over the place and I”m usually like a clock.
    
    For the record, I’ve got plenty BF to spare so it’s not like I was dropping into danger zones. At the time, I was at 25%, but once I gave up on that misery I ended up bouncing up to 28% and now I’m starting again. I’m wondering if all the processed crap I ate in my youth is being released into my body and it’s messing with my hormones.
    
    Anyway, good luck to you and thanks for posting this. I guess better to get this crap out, eh?
    Reply
    - Tim Ferriss — January 19th, 2011, 4:04 am
      
      Hi Elizabeth,
      
      I’d see a doc and get some blood tests done to look at your hormone/endocrine profile, just to check it out.
  - Heather Lee — January 18th, 2011, 5:32 pm
    
    Me too, Heather. Just getting sick today (day 9 of Slow Carb). Of course, it is winter and could be blamed on a number of factors, but I am definitely losing fat and that part feels great — this fever does not. Think I just have a cold, but I do know that our fat will store toxins.
    Reply
    - Tim Ferriss — January 19th, 2011, 3:47 am
      
      Ladies and gents, I don’t think the diet’s too blame here. I think it’s flu season. I also got sick over the last three weeks, but I’ve been following this diet for 6+ years.
  - alex — January 18th, 2011, 10:18 pm
    
    Hi, I had dealt with some issues of getting sick after beginning the diet and after some research I think I have figured out the problem and this could be going on with you and Eric as well. I also have possible solutions to aid in the process.
    
    Now as part of the diet, you have to cut the dairy because of the bad insulin response it has that leads to your body storing fats. Now one property of milk is the probiotic bacteria that play a role in your immune system as those “good” bacteria will kill the invading germs that actually will get you sick. With the sudden drop in good bacteria some of us will become more vulnerable to sickness and this of course… sucks for lack of a better term.
    
    Tim does make reference to various ways we can still get probiotic bacteria in our body through certain fermented foods, main thing being sauerkraut. Problem for me is that I personally have a strong disdain for most of these fermented foods and I certainly couldn’t stay with the eating fork fulls of kraut every morning. More power to those who can, but it’s just not for me. A friend recommended that I consider taking acidophilus to get a strong dose of the probiotic bacteria in the body. After doing my research I plan on starting it. Also for one noteworthy person who attests to it, UFC commentator Joe Rogan heavily advocates using it and has mentioned that since he started he hasn’t been sick in a couple of years. Might be worth considering. And Tim if anything I have said is way off then please feel free to put me in my place. I’m just running off of what I have gathered over time. Hope this helps!
    Reply
- Norman — January 14th, 2011, 8:47 pm
  
  I think if you search on Dr. Eades site (Tim, I’ll let you put the link in if you want as I assume you’re using Akismet…) you might find that others new to lower carb eating experience some flu-like feelings… Also, as mentioned in 4HB, headaches can be caused by not eating enough. And, doesn’t Robb Wolf mention that some legumes can cause similar health effects as Gluten…? Suggest reading “How to keep feces out of your bloodstream” on this blog.
  
  Given what I’ve read from Dr. Eades and much experimenting with low carb, feeling crappy plus headaches plus new to slow carb sounds like low potasium and not enough food to me…
  Reply
Tim W — January 11th, 2011, 1:18 pm

Tim the Stack you have listed on here

http://www.bodybuilding.com/store/exclusive-combos/the-4-hour-body-stack.html

Is that all you need for the weight loss? Is it as simple as taking 1 of each pill a day?
Reply
Margy — January 11th, 2011, 2:07 pm

Hi Tim – I pre-ordered your book from Amazon and have been working through it with great intrigue, wondering “will this really work for me?”. I have set my first goal of 20 pounds, although I’ve got more than twice that much available to shed off my 5’6″ frame. I have just started the diet portion today, starting with total weight and body measures. I have high hopes but would love answers and/or advice re: what has plagued me before with low-carb diets. What the heck to I pack for lunch when I a) am out for 4-6 hours on a backcountry ski day, b) same problem with an all-day 12+ mile hike, or c) {most difficult} a muti-day backpacking trip?
Last year my husband and I clocked about 28 straight days of backpacking with our longest haul between food caches of 10 days. In 2006 we logged 1000 total trail miles in the year – my goal for the year in which I turned 50.
Our typical trail diet consists of – - -
Breakfast: hot oatmeal or granola type bars
Lunch: bread product (bagel, tortilla,) and cheese
Dinner: freeze dried dinner
Snacks: 2 types of trail mix, one salty chinese cracker-sesame stick-peanut type and one sweet raisin-almond-m&m’s. These are doled out daily and eaten with lunch or dinner or in-between as needed.
I always lose weight on these hikes and feel great, but I’m also always left with at least 20 pounds more I need to drop. Then I slowly add it back on. Recovering from a knee problem and surgery for it, I am now back up to my all-time heaviest. I haven’t seen my normal weight in over 20 years.
Sorry for the length of this. Fitting low-carb eating into our lifestyle has been a problem. I have been wondering if I should just do our usual backpack diet as described above and then focus on a low-carb diet when we’re off-trail?
Lastly, can you give me your opinion or point me to a resource where I can check out my husband’s opinion that a) “one must have carbs for the activities we engage in” and b) “protein doesn’t break down well at elevation”. Thanks for the book and your guinea pig self!
Reply
Greg — January 11th, 2011, 2:28 pm

Have you ever found a place/brand that sells bacon without sugar (corn syrup, etc)?

I love bacon, but for some reason stores only seem to carry bacon full of sugar – even Whole Foods.
Reply
k m — January 11th, 2011, 2:49 pm

i have several comments, but one specific question.
- first, love your books. 4HWW and 4HB
-second, kettlebell swings are seriously amazing and i’m loving this post to inspire different workouts
- however, the real reason and my biggest question that i need a response from Tim Ferris – the body man – [bc i feel he'll really be able to tell me] is can you actually get rid of cellulite? Jillian Michaels says no. but laser and skin clinics say yes. i really want to believe there is a way and i can in fact develope a super model ass. please tell me the secret if there is one. and if answer is no, i’m going to really have to develope some self esteem and confidence self talk to just deal with it.

help!
Reply
- Tim Ferriss — January 11th, 2011, 5:07 pm
  
  Yes. See my note on “cellulite” in the book, but at low bodyfat, the visual effect will disappear. Keep on the diet and KBs!
  
  Tim
  Reply
- Shawn Johnson — January 13th, 2011, 6:00 pm
  
  I had a serious cellulite issue with my derrière up until about 4 years ago. At which point I dove into the details of how the body burns fat, stores fat, etc., and learned the coolest piece of information in the world (and Tim mentions this in the book) – it’s just fat. Reduce fat, reduce size of fat cells, and, better yet, reduce fat memory cells – green tea is a real help in this area – and there you have it! Your beautiful tush that once was lost – under a pile of fat, nothing more, nothing less – is now found. Today, I have no cellulite to speak of.
  Reply
- Kiera — January 14th, 2011, 2:13 am
  
  Hi Km,
  
  Just a case study for you. I had cellulite and have had for years. For the past 3 weeks, I have cut out all white processed foods, caffeine, sat fat, taken the suggested supplements and increased the good fats. Plus the kettleball swings etc. I would estimate that my cellulite has decreased by about 50% during this time such that if I wear short-ish shorts there is no cellulite anymore. I hope that if I continue on this regime then losing more % body fat and keeping up with healthy eating and lots of water = basically no cellulite!!
  So keep up the great work and regime and I’m sure you’ll notice a difference.
  Reply
Rob — January 11th, 2011, 3:53 pm

I have a question about the slow carb diet. Do you need to use the PAGG Tim talked about in the book everyday of the diet, or just on the cheat days? Also in the damage control chapter, the air squats etc. are they just used on the cheat day as well? Thanks for all your help
Reply
- Tim Ferriss — January 11th, 2011, 5:04 pm
  
  Even with no PAGG at all, the SCD will work VERY well.
  Reply
  - Suzette — February 4th, 2011, 8:26 pm
    
    What is SCD?? I can’t find it the book.
    
    Thanks.
    
    Sg
    Reply
    - Charlie Hoehn — February 5th, 2011, 1:40 am
      
      Slow Carb Diet
- Norman Dacanay — January 14th, 2011, 11:41 pm
  
  Hi Rob,
  
  Even though Tim uses air squats in conjunction with cheat days, I don’t believe that that they are exclusive to cheat days.
  
  I was introduced to air squats just under a year ago when I tried a free cross-fit course where we were going to do a “light” routine which almost made me throw-up…but man I remember those air squats burning my thighs and glutes to hell.
  
  Air squats are amazing and try to do them every other morning. They are very efficient at developing both core strength and stability.
  Reply
Nima — January 11th, 2011, 4:15 pm

Hey everyone I had a couple of quick questions pertaining to the diet of 4hb
1 – does it matter if you use lean meats as opposed to say 80/20 meat? I only ask this because most of the time 80/20 is the tastier cheaper option.
2 – Are Tofurky products an alternative to meat products? I know Tim mentioned that soy based proteins are to be avoided due to high estrogen, but does this mean I cant use them at all? would they have any adverse effects on losing weight or bodyfat?
3 – I am a 6’4? 235 lbs male with about 17.6 % bodyfat, my target bodyfat goal is less than 10% and ideally i would like to be around the 205-210 range . As far as calorie intake is concerned, ]what should my target be, or does it even matter? Can I really eat as much as I want? I know Tim clearly states this is a non factor in the diet, but I am highly skeptical about this mainly because of my perhaps mislead exposure to all these “rules” that seem to emphasize the importance of calorie intake.
4 – Is quinoa okay? If so how much is too much? Before I started 4HB it was pretty much a staple in my diet as I would consume it with every meal.
5. How do you feel about using marinara sauce to add to my stir fry concoctions? What about other veggie based cooking sauces like sofrito sauce or chili sauce/powder mix?

Any help with these questions would be greatly appreciated!
Reply
- M-S — January 12th, 2011, 11:13 am
  
  Nima,
  
  1- Animal fats are awesome. Eat up.
  2- Don’t eat tofu.
  3- Try the diet as Tim described for 30 days and see what it does for you. You are over thinking it without putting it to the test. Just do it.
  4- No grains- No wheat, corn, rice, or quinoa. Also avoid sugar as much as you can (which is almost impossible if you eat any packaged foods)
  5- Add what you want as long as it doesn’t have any grains or sugars in it. Most marinara sauce will be loaded with sugar or HFCS. You can find some great salsa at Trader Joe’s or Whole Foods. I mix that in with my eggs.
  Reply
gabriel — January 11th, 2011, 4:19 pm

im in week 2 of TFHB — and ive lost 5 lbs so far. i bought the athletic greens today, but wasn’t clear — does tim drink them every day when he is doing the slow carb diet or just on binge days? my concern is that AG may contain fructose.
if anyone knows the answer to this i’d be much obliged! thanks!
Reply
Victor — January 11th, 2011, 4:20 pm

Hey Tim,
I am a swimmer who is looking to gain mass muscle.
I swim for about 1000 ft, in long-lenght series, which are usually not the best way to gain mass, but that´s how my training needs to focus in order to be coherent with the legs I compete.
I have been lifting weights everyday as well at night.( I swim in the mornings)
Do you think that´s the best way to combine both activities in order to gain mass?
Reply
Chad — January 11th, 2011, 5:46 pm

I second Nima’s question about quinoa. I love the stuff and somebody told me it is a slow carb…..but is that still too much carb for the the 4HB?
Reply
David — January 11th, 2011, 5:49 pm

Have any Aussies received their 4HB book yet?

I pre-ordered to get a signed copy. It was shipped on 14/12/2010. I haven’t received it yet. I’m wondering if I should worry yet or if other Aussies are in the same boat waiting for the international delivery?

I keep hearing that others have finished reading it and are making great progress. It’s killing me! It’s my turn already!

Cheers,
David.
Reply
- Ann — January 11th, 2011, 10:36 pm
  
  I’m in Australia (Perth) and got the book via Kindle. But I’ve had stuff shipped from Amazon before and people have sent me stuff as well – it can take quite long to get here – about 3-4 weeks. Hope this helps.
  Reply
- Rich — January 12th, 2011, 1:33 pm
  
  I preordered signed copy from B&N – got delivery 5th Jan
  Reply
Matt H. — January 11th, 2011, 5:53 pm

Tim,

I’ve been doing the SCD since 12/21. So far, the results have been very good: down from 187.4 lbs. to 179 lbs. with a similar reduction in total inches. I’m also able to do 80 consecutive KB swings at 53lbs; so overall, I’m pleased with my progress.

The only issue I haven’t been able to solve is the consistent bloating. I saw you recommended Beano, so I am going to try that.

However, I was wondering: Have you experimented with any probiotic or digestive enzyme supplements, specifically those containing protease or lipase?

If so, is there a specific product that you would recommend?

Thanks for the help.
Reply
Joe — January 11th, 2011, 5:56 pm

Hi Tim,

I’m loving the book. If I had to give constructive feedback, I’d say it’s very informative, but not necessarily the most instructive as the structure seems a bit fragmented. I reckon if you made a step by step guide for weight loss and diet, it’d be a huge seller, ie ’4 Hour Body Workout Guide’.

Now, my question about diet. In your book you tell not to use dairy, yet some of ‘test subjects’ use sour cream and even you’re saying here in your blog that lactose is the problem.

- Lactose free dairy products are widely available here in UK/Europe. What’s your take on those?
- What about products that are mostly dairy fat, like sour cream and cheeses?

Here’s a low fat / low carb version of buffalo wings:

- 1lb chicken breast strips
- 1 cup chicken broth
- Worchestershire sauce
- 1 bottle of Frank’s Hot Sauce

- fry the chicken strips on a pan ’till golden brown
- add broth, tsp of Worchestershire sauce and Frank’s hot sauce
- simmer on low heat ’till the sauce is thick and gooey and the chicken is almost like glazed with reddish sauce

High protein, only 5% fat and under 5% carbs.
Reply
- Bert — January 13th, 2011, 2:05 pm
  
  A reason why you might want to avoid/limit dairy
  http://www.marksdailyapple.com/dairy-insulin/
  Reply
Corey McMahon — January 11th, 2011, 6:01 pm

Loving the book Tim – currently reading it as per your suggested method (ie: picking and choosing chapters). Have started the slow carb diet and will report back with results later.

Really enjoyed the ‘Elusive Bodyfat’ chapter, it cleared a lot of things up for me. Who’s Julee from the bodyfat example pics? She’s cute!
Reply
Char Espo — January 11th, 2011, 6:20 pm

Hi Tim:
I’ve been reading your “4-hour Body” book and have a couple of questions on the slow-carb diet.
1. You say to cut out dairy and I’m a milk drinker. What is your take on the “pure almond” by Silk as a milk substitute??
2. Cutting out sugars. What about 100% pure honey??? And you do not mention the newest sugar substitutes of Trivia an Stivia –should these be eliminated too??
I’m sure I will have more questions by the time I finish the book, but for now as I get ready to try the slow-carb diet, the answers for the above questions will help me to start with.
Thanks for you time
C Espo
Reply
Nick Broadhurst — January 11th, 2011, 6:48 pm

Hey Tim,

This is totally off topic but something I thought your community would like to know about.

After reading 4HWW I cut news out of my life (love that) but here in Australia there is one story that can’t be ignored.

If you haven’t heard, check out the 8m high “inland tsunami” that hit yesterday. The images are incredible. Entire towns have been submerged by as much as 20m.

After weeks of torrential rain in Queensland, this inland tsunami is making its way from the centre of QLD to the coast and into NSW. The entire Brisbane CBD has been powered down in readiness for the peak tomorrow which will see the whole CBD under water and 20,000 + homes flooded.

The cost will be in excess of $10B and so many will have no homes (or towns) to go home to. This is a bigger hit to our GDP that Hurricane Katrina was to the US.

Don’t want to bring a downer to the blog but if there is any way your reach can be used to help it would be quite amazing!

Loving 4 Hour Body by the way. The Active Release Technique is doing my rotator cuff wonders and Functional Movement Screen highlighted some major imbalances. Well on my way to getting rid of those niggling pains that stop me from reaching peak physical state!

Cheers,

Nick
Reply
Cameron Day — January 11th, 2011, 6:54 pm

Hi Tim, I dropped a review on amazon tonight even though you’ve already crushed the “Decider.”

I enjoyed the book, and I am working swings into my exercise regimen. I have tried the 5/5 cadence in the past, although I have set aside training to failure for a while in favor of more a “kind” approach to training my body.

Still, the book gave me a lot of ideas to try. I dug out the jug of Cissus I had in my cupboards from a tendon injury that it helped me heal a few months ago and have been taking the larger doses you experimented with for about a week now.

I also refined my cheat day protocol based on your ideas, and I already see an improvement there. (I was being lazy and not exercising on cheat day, even though I *knew* it made a huge difference. I just didn’t realize I could accomplish the partitioning effect with so little intensity.)

Keep on rockin,
Cameron
Reply
Jill — January 11th, 2011, 7:16 pm

Hey Tim, (Or anyone else out in cyberspace who could help!)

I have an unique problem being saddled with a T7 spinal abscess on 9/11/08. Yep, my legs went down faster than the WTC. Being told I would never walk again,(snort!) I carefully chose a recovery center in Arizona. After 4 months in the hottest summer recorded in Phoenix (09) I came home walking 3/10′s of a mile, standing an hour and driving with hand controls and about 75lbs thinner than 9/08. Since then I had a bad fall, blowing out my strongest right leg, waiting 5 months for leg braces and fighting depression and suicide ideation(and weight gain). With family & friends help, I began rehab at 4 hrs a day, 5 days a week during the summer of 2010. Starting in late August, my gains slowly drifted away along with loss of my upper body strength-hands and arms numb, no longer able to stand or walk. It took from Sept 17th to Nov 30th to see a neurologist (Fresno California is greatly under served) She admitted me the next day and by Dec 3rd I had a new Titanium cage and disc at C-6,7. At least 4 Doc’s came by to tell me how close I had been to Quadraplegia.

A bit windy, so if you’re still here How can I modify your exercise techniques when I am not able to stand without help. Walking is probably weeks (months?) away, as I work on gaining muscle and losing fat. I’d love to revisit Arizona, but the money supply has dwindled over the last 2 1/2 yrs of moving towards my goal of walking either unassisted or with a single cane. (was using a walker at my peak of recovery in 09)

God Bless You, Tim Ferriss! Before being laid off by UCSF, I was an Intensive Care Researcher. My hat is off to you and your wonderful brain!
Reply
Lynn — January 11th, 2011, 7:33 pm

Are these foods allowed:???

1. corn or popcorn
2. corn tortillas
3. pita bread

Also I thought the whole point of the book and the MED concept was to do the least effort with max results. Then why recommend 4xday dosing of PAGG only to later say that taking it once a day would work. Doesn’t that defeat the entire theory of MED?

Also….cottage cheese is ok…but no other cheeses? And once in the book it says no no to almond milk and then later says almond milk ok?

I have to admit I’m confused.
Reply
Lynn — January 11th, 2011, 7:37 pm

Also….the chapter says how to lose 20 lbs without exercise. Has anyone actually done this? This blog seems to focus on exercise.

I’m afraid I will not be able to do the KB. I have severe back issues (herniated discs, facet degeneration, muscle imbalances etc.) Can I really lose the weight with no exercises?
Reply
Kevin — January 11th, 2011, 8:26 pm

Tim, I’m going to make a suggestion. I’ve been tracking my TI every day, and am getting a good idea of what’s necessary for me to achieve rapid fat-loss. In future editions of your book, I think you ought to include Damage Control and The Glucose Switch to the fat-loss “chunk” reccommended in the first chapter. It will up the word count, but, maybe just for some of us, these chapters include some things that are necessary for success, such as eating more slowly, or the entirety of Damage Control.

Thanks for turning fat-loss into something that seems entirely within my reach. You’re changing lives.
Reply
Jill — January 11th, 2011, 8:42 pm

What would you like me to moderate?
Reply
Carl-Philipp — January 11th, 2011, 8:52 pm

I followed the 5 sets 5 reps program for about 6 months, that was suggested by you and got to a 315lbs deadlift 2x at 156 lbs bodyweight; proof is here, that I am very proud of:
http://www.youtube.com/watch?v=rfCIdsM37Mc
Now I am drinking a lot of milk (OGMPD) as suggested in your book, to add some weight and some lbs to my bench press.
Thanks so much for the hard work and your incredible discipline.
Very inspring!
My ultimate goal is the one armed pull up or chin up, do you have any tips on that?
Carl-Philipp
Reply
Doc Kane — January 11th, 2011, 9:22 pm

Tim, I’m so glad I’m not you, looking at the volume of your recent post comments! There’s a good book called “The Four Hour Workweek” that you might want to read … it’ll help! Yikes!
Reply
Jason Horner — January 11th, 2011, 11:59 pm

If anyone wants a spreadsheet that I created for Tim’s 50% increase on bench press then please let me know. It’s pretty simple but will save you some time and calculations by just inputting your current weight and maximum bench press.

jhorner33@gmail.com

Cheers,
Jason
Reply
DM — January 12th, 2011, 12:16 am

Hi from Joburg, South Africa. I am on day 9 of Occam’s Protocol and have gained a total of 4 kg’s so far. Problem is the extra weight seems to be going to my gut. What am I doing wrong?
Reply
Nick — January 12th, 2011, 12:29 am

Hey Tim, in the book 4HB you mentioned ginger and sauerkraut for building muscle, but that was only in the beginning of the book and was not touched on again. Can you tell us about the uses of ginger and sauerkraut?

Thank you,

-Nick
Reply
Sufri — January 12th, 2011, 1:14 am

Hey Tim, I’ve been diagnosed with a kidney disease (PKD) 2 days ago, and a low protein diet is the only way to go. I do intend to keep my muscles and work out all my life, any Tim Ferriss style hack around the protein limitation?

4HWW changed my life,
Sufri
Reply
David — January 12th, 2011, 1:40 am

Hi, everybody.
I started implementing the “weight-loss” and “abs” section just a few days ago. Although no real changes has occurred, I would like to share a couple of things.

1. Get a Costo/Sam’s Club/BJ (you know what I mean)card and make space in your fridge. I did not know the volume of (specified) food involved until I started. Somehow, I am hungry every 2~3 hours and constantly eating. This program better work out or I’ll be rolling around on my sides instead of driving to work.
2. The menu is not as limited as it might seem from the book. All the major meats are still allowed. The way I see it, why fill up with bread when you can get full with the GOOD STUFF, MEAT!!! There are plenty of beans and vegetables to choose from. Judging from the “slow carb cookbook”, even the cooking methods (boil, pan fry, broil, bake, stir fry) are quite liberal as long as the oils involved are “good” and small in quantity. I guess deep frying is still out of the question, but that’s a lot work anyway.
3. Thank god for spices. If there is one truth to the culinary arts, it is that most food taste infinitely better with just little of the most common spices, plus garlic and onions. For the sake of convenience, I’ve been using only eggs, chicken, black beans, spinach and a few other vegetables. So far, I’m not bored of the ingredients since different combination of spices provide some meal variety. We’ll see.
4. The Microwave is the best cooking tool ever. The short number of ingredients seem force people into different behaviors. Myself, I going towards simplifying my meal preparations. It could be because I’m eating so often that going Martha Stewart on each meal seems… impractical. The microwave is great for steaming. So vegetables and some fish come out pretty good. A time saver and little-to-no supervision required. You can even cook eggs with certain cookware which is a big plus.
5. Walmart seems to have many of the supplements in the book for cheap. I can’t say much about the quality, but it’s immediately available. Go to the larger stores if possible.
6. Get a box of protein bars and leave it in the car. If I’m doing this right, you will also often get hungry out of the blue and forget pack a meal. A protein bar gets the edge off for a few hours.

Somehow, I do feel “lighter”. I don’t know if I’m feeling lightheaded or actually using pounds. Forgot to weigh myself before starting this thing, so i better do it now.

Good Luck, everybody.
Reply
Malvin — January 12th, 2011, 2:26 am

WOW! Perfect timing.
Just watched “The Renegade Health Show” and they mentioned how great are kettlebells. I got interested and now I even know how to use them. Thanks so much! Will have to try.
Reply
Jill — January 12th, 2011, 2:35 am

Hey Tim,

I was doing 160 crunches wearing a 16 Lb medicine ball on my abd while working on my first major recovery-WORTHLESS, But my PT thought it was great.
I’m so excited trying to figure out how to gain the benefit of the KB exercise when unable to stand. So far I’ve got a bench in my living room hoping I can do the splits on the bench and at least get the upper body motion and balance with the swings. If I can figure out how to use your methods for the disabled….perhaps another book is in the works?
Reply
Jonathan Manor — January 12th, 2011, 3:52 am

moo
Reply
Bleicke — January 12th, 2011, 5:31 am

Hey Tim,

What kind of protein powder do you recommend for the morning to lose weight? Casein seems to be absorbed more slowly, whey more quickly. Any particular brands or products you can recommend? How important is the carbs in the powder? Most protein powders seem to have between 5g and 15g of carbs / 100g of powder. What is the best in your experience?

Thx, Bleicke
Reply
John — January 12th, 2011, 6:33 am

Tim,

You’ve got a lot comments (questions) here. I know you can’t respond to everybody.

My question is, is the “damage control” a routine part of the cheat day? Maybe I missed that in the book.

And if anybody besides busy Tim has an answer, I’ll take it. Thx.
Reply
- Ryan Mush — January 13th, 2011, 12:57 pm
  
  I was wondering the exact same thing… I didn’t catch it in the book either… However, some of his followers did say that they gained 8 pounds after the cheat day, but lost it all by next Wednesday at the latest.
  
  The damage control chapter shows hows to not gain weight at all… So I’m guessing it’s not mandatory but is probably recommended to not slow down your process too much. Just a guess though.
  Reply
Stephen — January 12th, 2011, 7:10 am

Hello chaps,

I can’t stand coffee with cinnamon. I’m sorry – it’s just not happening.

Any other suggestions for taking measured doses of Cinnamon? I can’t see that cooking with it (4g per day) would be viable long term.

Also the supplements you can buy may not have the best or freshest product.

Any thoughts?

Thanks

Stephen
Reply
Georg Tomitsch — January 12th, 2011, 7:57 am

Hi Tim,

Thank you for writing this great book!
I read it during the Christmas holidays an started the slow carb diet immediately thereafter. The fist 10 days it did not work faster than other
diets (lost only 3lbs). I assume that was because I didn’t completely abstain from dairy and fruit. I’m now at day 12 and the last two days I was very strict about following the rules: I instantly lost another 3lbs.

It is quite hard for me to completely get rid of dairy. Regarding this i have three questions:
1.) What about lactose-free dairy products? They seem to have the same amount of sugar as the regular versions but nearly non of it is lactose.
2.) What about sheep or goat cheeses (feta) which allegedly are as low on lactose as butter?
3.) I have heard about a study claiming that sweet taste is enough to trigger an insulin response, regardless of the ingredients. Did you find any indication that this could be true?

Thanks for your time,
Georg
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Matthew Jeschke — January 12th, 2011, 8:23 am

Nice post! I’ve recently started in on kettle ball swings myself. I’m also a HUGE fan of Tabata intervals though a bit of a different topic all together. My cube mate and I were chatting about kettle ball workouts. He also greases the handle on the kettle ball for additional challenge lol Not sure if I’m at that level though!
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Phil M — January 12th, 2011, 9:10 am

Just wanted to say thanks for taking the time to write the 4-hb. Im really enjoying it. Started the slow carb diet a week and half ago and next week i will start adding kettle-bell workouts to the mix. I document everything i eat at http://gonnachange.posterous.com if anyone wants to check it out. Thanks again Tim!!
Reply
Brett — January 12th, 2011, 9:42 am

I tried 75 kb swings with only 24 kg. I couldn’t get through it without stopping. A humbling experience indeed.
Reply
- Tom M — January 13th, 2011, 3:12 am
  
  Only 24 kg? Do the conversion; that’s a 53 pound kettlebell you’re swinging. You have nothing to be ashamed of.
  Reply
scott braman — January 12th, 2011, 9:50 am

Tim,
Great book, about to embark on the slow carb diet… but really I F*cking hate beans, and eat very little greens, especially spinach, asparagus, broccoli and cauliflower … simply don’t like them and disguising them does not work… 49 and everyone has tried, does not work. would substituting nuts be OK, or is there ANY other option? This is primary reason I have always had such a hard time eating from any fitness angle as I hate the primary stuff they want me to eat…. Meats, fish, peppers/tomatoes/lettuce I’m good with. Eat protein to pack on muscle, no problem.
I was using V8 Fussion for my veg/fruit serving…and thought I was getting away with something, from your book this is BAD and to be avoided….. so really do I just up the protein? I drive a lot for work as well, so sandwiches are a staple, as I can hold it, eat and still not kill anyone… would like a corn wrap be OK? like blue corn or something? I was using potato bread as I had read in “eat this not that” it was better for you. Just need to have something to contain the stuff and make it portable…. Oh, and sweet potatoes? are they OK? And for pasta I again from a fitness magazine, was eating Quinoa…. OK, or just another white carb to be eliminated.
Any feed back would be appreciated!
If someone else is in the same picky eater (big pain in the ass) category and has found something that worked.. PLEASE let me know!
I am looking for something I can copy and use if possible.
Thank you for all your feedback!
Reply
Evan — January 12th, 2011, 10:00 am

how do I incorporate this workout when I regularly lift weights 3 times a week?
Reply
Frank — January 12th, 2011, 10:59 am

I love the kettlebell swing. However, after my 3d kettlebell session, I really messed up my lower back – - pain for days. Is this common? Am I swinging incorrectly? (‘Tho I really studied your video and rec. YouTube videos.) Did I start with too much weight? I’m a reasonably fit guy. Need some help – - because I was really enjoying the exercise. Thanks!

(Btw – -great book – - 4 Hour Body, so good I had to pick up 4 Hour Work Week!)
Reply
- Tim Ferriss — January 17th, 2011, 9:13 pm
  
  Hi Frank,
  
  Please google to find an “RKC” instructor to help with technique, and also pls see a doctor if your pain persists.
  
  Best,
  
  Tim
  Reply
Kris — January 12th, 2011, 12:54 pm

I tried this last night for the first time. All I can say is wow, my arse hurts. Hopefully I can report back in 6 weeks time with the full results.
Reply
- Andi — January 12th, 2011, 3:35 pm
  
  Kris, what weight kettel bell did you use? I went out last night to check some out and the weight Tim recommended seemed really heavy. I’m 5’3 @ 113lbs.
  Reply
Sean C. — January 12th, 2011, 1:25 pm

Does anyone have an excel spreadsheet template to track fat loss. Where you can put in Total Inches / Weight / Body fat etc.

I could work one up myself, but I figure you guys have something similar and I would love to see what you came up with

Thanks!

Sean

seanclifford1@gmail.com
Reply
- sambucca — March 18th, 2011, 4:56 am
  
  Google “Hacker’s Diet” and click through to “Excel Computer Tools”.
  Reply
Ricky — January 12th, 2011, 2:51 pm

Hey tim, i had a quick question about the slow carb diet

*would quinoa be of list of do not eat, or is it okay?

thanks so much
Reply
Suzie — January 12th, 2011, 3:24 pm

Completely workout-ignorant, hopefully someone can answer my basic question: Why only 2-3 times a week, and why 75 reps? If this is the only exercise someone’s getting would it be okay to do it every day, every second day, or more than once a day? My small town bookshop didn’t have 4HB but I can’t wait to get it!
Reply
Daniel — January 12th, 2011, 3:29 pm

Hi Tim,

Congrats on the success of 4HB so far; a very accesssible book which I thoroughly enjoyed.

I was wondering whether you have come across anything about treating eczema? (beyond a ‘healthy diet and fish oil’). Such a big problem for many people with no known cure.

All the best from London

Daniel

Ps Too bad about Natalie Portman champ he he
Reply
Heatherlee — January 12th, 2011, 4:30 pm

Hello Tim, Two Quick Questions Please

1. I’m excited to begin The Kettlebell Swing! You said it can produce marvelous results like Michelle Obama arms and a behind like a ballerina — *BUT… will it ALSO lift my boobs?? ( At least to some degree? LOL! )

2. Often I’m working in surgery long hours without a break. This means I cannot eat my scheduled 4 hour Slow Carb meal on time. ( Meaning I eat b’fast at 5am then should eat again at 9am ) *Today at the 4 hour mark I opted for 5 almonds in a rush, then ate my second meal at 10:30am. Will this cause me to fail???

Thanks for your book!! You’re the best!! It’s easy to read, entertaining, and I can SOOO do this diet — I’m on day 3 and have more energy than any diet pill has ever given me… and no crash. ~ H
Reply
Jill — January 12th, 2011, 4:55 pm

Hey Tim,

Did you ever try or hear of Phase change material technology? Cooling vests for Medical or Industrial use? Doesn’t sweat or leak like a gel-pack and lasts up to 2 hrs in 100 degree heat. I’m going to order one today and will let you know if it speeds up the weight loss.
Reply
Rose — January 12th, 2011, 5:23 pm

Tim,
I am a mommy to 4 kids under the age of 4. I am not trying to lose a huge amount of weight, just the “last five pounds”. For months, I’ve been calorie counting and working out. The scale would not budge. 122. 122. 122. I went to get tested, RMR, body fat via ultrasound and VO2 Max. My RMR was ridiculously low (after reading your book, probably from calorie restriction), my body fat was 24.5%. Before baby #1, it was 18-19% with much less effort. I started FHB on Sunday and as of today am down to 118. What?!? Freaking genius. Not to mention, I’ve been eating more food (read: beans) than ever and am not starving and am so much happier! Your book doesn’t cover nursing moms, but my milk supply has improved as well. Any idea to why that is? Whatever the reason, I am grateful. Thank you for the book!
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Drew — January 12th, 2011, 9:15 pm

Hey Tim -

I stopped by Maxercise in Philly today (right around the corner from my office) for a free Kettlebell session, and I’m hooked. I’ve been “working out” all my life, but never felt like I really exhausted every muscle in my body in such a short period of time. I plan on going back to the “torture chamber” next Monday!

John gives his best.

-D
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AmandaS — January 12th, 2011, 11:46 pm

Australians… any idea how to get the homemade kettle bell parts?

Bunnings Warehouse and several plumbing shops don’t have the ‘flange’ for the base of the Kbell.
Anyone know a place the parts can be bought online? So far I’ve spent $20, and I’m still to get the 10cm pipe nipples and the flange.
Reply
- James — April 24th, 2011, 11:29 pm
  
  Did you find the flange part? I have had no luck at bunnings either, they just stared blankly at me
  Reply
Jon — January 13th, 2011, 12:46 am

Tim please help me out here.

I have been following the Slow Carb Diet for about a month now. In the first ten days I lost 7 pounds and was feeling great about it. However for the past two weeks I haven’t lost weight at all. I have been weighing myself after I wake up every morning and my weight has been been fairly static at 213-214 lbs.

Now I haven’t been measuring body fat accurately, I use bio-impedance but I doubt I have been consistently hydrated every time. Still that is also static around 28.2%. This is down from when I started at about 30% but again the drop was mostly in the first two weeks.

I have been following the diet nearly to the letter, I don’t eat the same three meals everyday but my meals only consist of legumes, protein and vegetables. The only thing that I actually diverged on was instead of drinking 1-2 glasses of red wine I have one mixed drink, gin and tonic, a night.

Another thing that I haven’t started testing yet is if I am losing inches. I haven’t measured myself but all my clothes feel the same on me.

Now I have been working out, kettlebell swings, so I might be putting on muscle, but I just can’t believe that I would be putting muscle on so fast as to offset what should be around 5 pounds a week of fat lost.

I’m really hoping you can help because this diet is very easy to follow and I am actually enjoying it, but I would really like to see results like I did in the first two weeks.

Congrats on the book by the way.
Reply
Tom M — January 13th, 2011, 3:08 am

A fiber question, mostly:

Fat loss has stalled after less than two weeks on the slow carb diet, despite going OCD on the method, incorporating AGG, kettlebells exercises, lemon juice, sauerkraut, ice packs, the whole shebang. Week one: Down 1,4 kilograms. Week two: Up 200 grams.

I suspect a lack of fiber may have something to do with it. My digestion has slowed to glacier pace recently. A fiber supplement might be needed, but the ones I know about are mostly based on fruit and oat fibers. So: Any recommendations?

I’m taking a magnesium/calcium/vitamin D3 supplement, but no potassium so far. I’ll get some. Also, post workout carbs is a suspect. I shall refrain.

What about low blood pressure? Mine is pretty low by default and I’ve experienced more getting-up-too-soon-head-rushes than usual lately. Relevant?

The ghost of diets past are haunting me. I really need to see some progress soon.
Reply
- Alexander Wagner — January 18th, 2011, 5:08 am
  
  Sauerkraut for a little fiber and vitamin K2.
  
  Freshly ground flax seeds and/or chia seeds for omega-3, plenty of soluble plus unsoluble fiber and some other benefits. Omega-3 fats oxidize quickly, so to get them into your body in a non-rancid state, freshly ground seeds are the best option.
  Reply
Dale — January 13th, 2011, 5:12 am

Tim,
Great post. Nice to see a fellow RKC doing so well
Dale
Reply
TC — January 13th, 2011, 5:13 am

Awesome workout!! My wife added it to her routine and she loves it
Reply
Daniel Fryar — January 13th, 2011, 5:26 am

I am a complete newbie, but I bought the stuff and have some questions and suggestions.
I think it is important to get 4″ nipples for the handles; my 6″ sections are causing me to bend my arms rather than pass the handle between the tops of my thighs on the squat portion. And I think his centerpiece is shorter than mine, but I think that matters less. I bought 12″ there. (intentionally worded to avoid jokes)
Also, my plates are pretty wide and cause another problem: I am rolling out to the outside of my feet to allow the weights to swing between my shins.
I think that getting the butt back like he does is not easy. Any suggestions?
One more thing, I bought 3/4″ pieces from Lowes and total was about $15. Pretty happy with that, and got some plates off Craigslist.
Thanks, Tim. Would love to get set to rights by you or any of your commenters.
Reply
Archie — January 13th, 2011, 5:30 am

Hi Tim,

Migraines on a cold shower? Very weird, but I’ve managed to do it twice. I think it might be due to the brain freeze after putting my head in the shower, but your thoughts would be appreciated. Ever have this?

Archie
Reply
Steven M. Platek, Ph.D. — January 13th, 2011, 5:48 am

Just picked up and read a few chapters in your book.
Great stuff!!!

As a practicing scientist I love self-experimentation and you sir have gone far and above for our sake. Thanks!
Reply
Luke — January 13th, 2011, 6:48 am

THE DATA SPOKE…..

In one of the labs back at college there was a huge sign posted over the front blackboard that read: “Let the Data Speak”.

After strict adherence to every detail as laid out in 4HB and posted on last 2 blog entries (including optional supplements, Occam exercises with ab exercises, Beano, etc.) the Slow Carb Diet failed for both my GF and me. 2 weeks and I lost 1.2 lbs (no change in bodyfat)…..GF lost 1 lb and gained .2% BF. Never felt worse from all the bloating and gastric gymnastics and loss of libido and more.

Unsure if we’re the minority or part of the “silent evidence” (Page 508).

Wondering what the diet before starting Slow Carb Diet was like for those who respond best . (Low carbs ala Atkins vs. junk food, etc.). If Atkins, Eades, Taubges, Cordain, etc., etc. are correct in their thinking that there is a linear relationship between net carb intake (total grams of carbs minus grams of fiber) and increase in body weight how could a diet so heavy in legumes possibly work.

Not much was discussed in book (that I could find) that explains how to blend slow carb diet with sexual amp up (almonds, brazil nuts, almond butter etc) and packing on serious muscle. Are they not to be mixed?

It’s one thing not to include an index card diet but another having so many detailed pieces floating all over the place.

Lots of great information on pre-hab and rehab and exercise.

Are we alone?
Reply
- Tim Ferriss — January 17th, 2011, 8:57 pm
  
  Luke, can you share two days of meal plans?
  Reply
kathy richardson — January 13th, 2011, 7:26 am

Tim, this all sounds very interesting but does it work for older people as well? All the photos I see show (relatively) young people. I am a 64 yr old grandma that up until this year rode my own 1450 cc Harley. Stress entered and I have become rather soft and fragile (and fat). Will your book be useful or should I just try something more geared for my age?
Reply
John Fawkes — January 13th, 2011, 9:18 am

Speaking of cold shower problems, I find that suddenly plunging myself into ice-cold water makes me dizzy. Not sure if it’s neural shock or blood rushing away from my brain to help warm up my upper torso area, but I’ve had to dial the water back from as cold as possible to somewhere in the 60′s. Aside from alleviating my fear that I’ll slip, this also let’s me stay under longer; I’m hoping I can work up to ice cold again without the dizziness problem. Just be safe doing this one folks; hold onto the shower rail if you have one, or use the ice pack on the back of the neck method instead.
Reply
Kevin — January 13th, 2011, 9:19 am

Hi,
Saw a tv program last night that stated if you eat a low fat dairy product, such as cottage cheese, it has been found calcium in it attaches to fat within foods and much of it goes straight through the body,meaning more fat excreted than normal.Do you think calcium tablets could have the same effect?

Kevin
Reply
Peter Beck Kim — January 13th, 2011, 9:36 am

Absolutely. If you haven’t been successful at it, it’s hard to believe, but most wt loss success is dietary — Tim posits 60% of success is dietary. My own experience is closer to 80+%.

Have myself on the Slow Carb 4HB method gone from 208 to 200 as of this morning, in a week and a half. I throttled way back on the exercising I was doing, so that I’m only doing the KB swings, twice weekly, 75 cumulative reps each session. That may sound like a lot, but I had also been doing daily mildly challenging yoga sessions, and twice weekly moderately challenging bodyweight drills — and much more intensive stuff before that (gymnastics ring/suspension work), while my weight and elevated BP remained unchanged.

A few yrs back, I went on a similar low carb diet, without exercising at all. I lost 17 lbs in 3 weeks.

I suspect some degree of exercise helps, but is not mandatory. Also, that there’s a decent chance you could do KB work, it’s surprisingly well tolerated and useful for rehabilitating folks with back and shoulder injuries; you should look into getting some high level instruction by a certified KB instructor (if yo have the resources, I’d strongly suggest going to the highest level, most familiar with KB use in injured “special” populations, which I believe is RKC’s Andrea du Cane (sp?). The folks at Dragondoor can help (no affiliation).
Reply
Mike — January 13th, 2011, 10:12 am

Can you recommend a high protein breakfast that does not require cooking or cleaning pans etc. and that can be prepared in fewer than 5 mins?
Reply
- mike S — January 17th, 2011, 9:53 pm
  
  crack 2-3 eggs in a bowl mixy mixy.
  toss in some canned spinach
  toss into microwave for 3 minutes
  nice scrambled eggs
  
  couple of slices of tomatoes
  
  scoop of hummus
  
  viola.
  Reply
matt — January 13th, 2011, 11:04 am

I know it not to be true, but after reading so many positive results of the low-carb diet I feel like I’m alone in not seeing results. I’m currently 25 – 30lbs over my preferred weight, plus I was eating horribly and not exercising at all prior to beginning the LCD a little more than 2 weeks ago (and exercising again).

Except for a few minor “slip-ups” (like a little 1/2 and 1/2 in coffee) in the beginning, I’ve been very strict following the diet. I will admit that I feel great and am full of energy but I’m shocked that I haven’t noticed any fat loss results. At this point I can’t help but think the issue is related to calories, although limiting food intake flies in the face of Tim’s premise that you can eat all you want of his allowed foods (not that I’m gorging myself).

I have no intention of quiting the diet and remain positive but I still can’t help being more than a little disappointed and find myself obsessing over what I’m not doing right/what isn’t working as it should.

Also, just want to say that while I’m determined to master the KB swing, my hamstrings were bloody sore for about a week following my first attempt with them. I don’t know if I’m just that out of shape (certainly possible) or if you over-estimate starting weights for unconditioned males, but for my second KB workout I had to drop into the weight range you suggest for women. A quite humbling yet thoroughly enjoyable workout.
Reply
corey — January 13th, 2011, 11:47 am

Hey Tim. Loved the new book. I’ve been making this easy mashed black bean recipe this week to go along with some veggies and lean protein for my dinners. Here’s the recipe from my veggieproject food site. I’ve also got some great salsa and guacamole recipes posted.

recipe: makes about 6 servings
2 cups cooked organic black beans
3 tbsp extra virgin olive oil
2 tbsp roasted garlic paste
1 tbsp cumin
sea salt to taste
1 fresh lime for squeezing juice (optional)
3/4 cup water

directions:

heat olive oil and garlic in a pan. add the organic black beans and cook in the oil for a minute while stirring well. add the water. season with cumin. let the beans come to a boil, then reduce to low heat and let simmer for a couple minutes. once the beans are softened, take a potato masher and mash the beans, leave some beans un-mashed so you have a bit of texture. season to taste with salt and squeeze some lime if you like
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chel — January 13th, 2011, 12:47 pm

OMG! I am in decent shape (ex dancer) who does yoga regularly, and some strength training w/ cardio. Yesterday I did the kettleball swing for the first time.

Since I was only going for form practice I USED NO WEIGHTS and just watched myself do slowish reps of all 3 moves in the mirror so I could get the moves right before adding weights.

THANK GOODNESS I did the moves weight-free yesterday or I doubt I would be able to walk today!

I am SOOOOOO going to add weights and do this as suggested for 30 days. Kick ASS Ass. Love it! Thanks so much, Tim – you ROCK.
Reply
Ryan Mush — January 13th, 2011, 12:52 pm

Yo Tim!

I’m pretty amazed at all the statistics/data that you have collected over the past decade… Unbelievable stuff… I’ve been dealing with food issues for the past couple years and this SCD works perfectly. However, I do have a couple questions.

Some info: I’m 6’0″ and 155-160 lbs, somewhere between 8%-15% bodyfat (probably 12%), and I have pretty good endurance as a track runner at 19 years old. I’m fairly strong as well but have no real definition… just more skinny. I’m sure many others are like this as well.

What chapter of your book do you recommend reading to increase strength and not fat, such as UFC fighters (although they do train with super high intensity).

1. Would you recommend the SCD or “The Last Mile” diet?

and

2. Would you recommend the Occam’s Protocol chapters or “The Last Mile” chapter where workouts are 5 days a week with high intensity (John Romano)?

Thanks for all the replies! They are VERY hepful.
-Ryan
Reply
Kevin McColloch — January 13th, 2011, 2:13 pm

Hi Kevin,

What are your approaches to these three now, and are they failing you?

Best,

Tim

Reply
Kevin McColloch
January 11th, 2011
5:17 pm

Tim,

Hey sorry it took a while to get back to you I was overwhelmed with the number of emails I got back from follow up comments.

Anyway to answer your questions:

1.) What do you think would be the most efficient way to train for those conditions?

My workouts in the past few years have changed and changed again.
I have done Egoscue semi religiously for the past 5 years with a instructor who happens to be my current roommates mother. Liba Placek she has been teaching Egoscue for the past 30 years or something ridiculous. I also have workout programs from my partner last year who is a CHEK and Poliquin certified guy and he has shown me the right forms for lifting. A lot of power lifting stuff maximum recovery. I feel like a pretty explosive athlete but I struggle on day two or end of day 1. I loose inches on my jump and heat on my shoulder. I use my explosiveness a lot in my game and if I don’t have that pop my game goes downhill. I am doing your prehab program right now on top of my egoscue and playing twice a week. Everything is about to get more intense as my season is quickly approaching.

2.)What should I eat the day of and in-between matches?

This I have experimented a lot with and almost fainted because of it. I have drank 10 shots of expresso I actually did really well in that tournament but it was a 1 day tourney I tried it again and couldn’t move day two. I have attempted to make a lemonade diet drink…(master cleanse) and just sip on that all day, honey packets, no food just shit ton of water, carb up (terrible, felt heavy all day), I do best when I am on the no white diet but still I can’t recover and be fresh day two… I am starting to practice pretty religiously again and I will start recording what I eat before practice days see if i can find anything.

3) What should I eat or be supplementing myself with after the day to recover fully before waking the next day and doing it all over?

the only supplements I have been taking is: a F’ load of water, a big dinner usually veggies and meat, glutimine, and BCAA’s ( throughout day)

Anyway your thoughts are much appreciated…

Thanks,

Kevin

Kevin McColloch
January 11th, 2011
5:20 pm

Sorry yes they are failing me enough to be concerned… I want to be the best.
Reply
Jordan — January 13th, 2011, 3:38 pm

dude, kettle bell swings are serious business
Reply
Scott Asai — January 13th, 2011, 4:04 pm

Kettle balls do work. They’re intense and work parts of your muscles that you normally wouldn’t use.
Reply
Nickole — January 13th, 2011, 5:54 pm

I’ve been running for the last 6 months (currently doing 4 days/week, long run of 7 miles). I’m trying to train for a half-marathon (May 2011 time frame). I started 4HB this week and am hoping to lose 20lbs or so. Should I continue to do the running or will it compromise the diet?
Reply
- Alexander Wagner — January 18th, 2011, 4:47 am
  
  Tim recommends one change at a time, so you don’t try to change many habits at the same time, and so you can better connect cause and effect.
  Changing diet and exercise would be two changes, so for now, keep your running routine as it is.
  
  Exercise is always recommended, don’t drop it. Just make sure you eat enough.
  If you want to tweak your routine later, you could start kettlebell swings, cat barfing, hip flexor stretching and the short, intense training Tim recommends for ultraendurence, all in his book.
  Reply
Mike — January 13th, 2011, 5:56 pm

Not sure if you’ve seen this guy’s site Tim, but he’s a strength enthusiast/machinist who makes some great specialty training tools. This is an (admittedly more expensive) version of your homemade kettlebell, but it’s built to last forever and holds up to 450lbs. (I’m not associated with the site in any way, just own and enjoy a few of his tools).

http://www.strongergrip.com/products/Plateau-Buster%252dSwing–Handle.html
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Justin — January 14th, 2011, 12:00 am

Hey everyone,

Easy for sheezy way to stick with the Slow-Carb diet: Soup!

Fix up a big ol’ pot of soup and enjoy three or four days worth of meals. A nice hot bean and meat soup in the morning is nice. As a non-coffee drinker, I really dig the warmth. It’s quick to heat up on the stove top or microwave.

These soups can vary quite a bit from one to another. I have found that each soup has it’s own unique character. For a basic bean and meat soup, I like to boil chopped up veggies in water until they are mushy, and then pull the veggies out leaving a veggie broth. Then I add beans and an equal amount of chicken broth (or stock) to water and cook for an hour and a half. Then I add browned meat (ground beef is awesome) cooked with a little onion, garlic, salt, spices (like bay leaf), and whatever other veggies I want to eat in solid form and cook until ready, which varies, but expect another hour or so. If you cook the last leg at a high simmer you can get a nice thick bean soup that might be considered a stew.
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Adam Russell — January 14th, 2011, 12:56 am

Hi Tim,

Really fascinating book, and have been looking to shorten my workouts so it has been great for me. Much appreciated.
I had a very simple question regarding the Occams Protocal. I want to put 25lbs of lean muscle on so I have started doing the exercises and reps in the chapter. My question is should this routine be continued once I have obtained the muscle size and weight I want, or should I be switching to something else to maintain that size and keep my bodyfat low?
I ask this, as in the book, as well as a video I just watched of you, you mention that this is the bulking phase, so I just wanted some basic clarification on what to do once I have reached my desired size, i.e. should I change up the exercises reps etc. or move on to more strength related routines.

If Tim can’t get back to me, I would very much appreciate any other feedback from people with knowledge in this area, who may be able to help answer my question.

Many Thanks

Adam
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michael — January 14th, 2011, 1:51 am

I am very interested in the sleep techniques. I have practiced some for years, unknowingly. I am trying to make the Uberman chapter and the “Engineering a perfect nights sleep” chapter make sense. If I adopt Uberman, what happens with having a couple glasses of wine? What about eating the almond butter and flax seed oil? When does that fit in? Where can I ask more questions? Love the “think outside the box” approach. thanks!
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BioEngineer — January 14th, 2011, 2:05 am

I’ve been an avid fan since 2007 and recently was surprised to see you on the Paleo solution podcast – it was a nice surprise!

Peace!

PS – Despite me weighing 150 pounds, I’ve always wanted to roll with you haha Are you still doing any form of BJJ or Muay Thai? or more focusing on your next feat….super-endurance?
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Kiera — January 14th, 2011, 2:10 am

Hi Tim,

Picked up your four hour body book as I was intrigued about the claim of the title! To my surprise it is the best book ever and particularly appeals to me as I have a medical background and your science is in depth and explains why your methods succeed! Truly revolutionary stuff in the realm of fitness – I have become more toned in 2 weeks following your instruction than I have in the past 3 months slaving away at the gym doing lots of cardio and weights!

I was just wondering about couple of things (and any advise from others would be appreciated also…). Firstly, could you give me some more explanation as to why the diet from “the last mile” works? Is it just keeping your metabolism fired up and cutting out carbs so you’re basically going into ketoacidosis? Why do we have to eat every 3 waking hours?

Also, I have achieved the muscle that I desire, now I just want to decrease the body fat percentage (sitting around 17% and would rather be 12-15%). Will following the “last mile” diet achieve this? Should I continue with the Occam’s protocol or will that just continue building muscle and therefore should I stick with kettleball, six minute ab exercises and perfect posterior?

Lastly, problem areas (typical women!) are thighs, hips, tummy – are there any specific exercises I should be focusing on that would aid fat loss in these areas or just the kettleball swings, perfect posterior and 6 minute abs?

The book is great but it’s missing the chapter on “the 15 minute male orgasm!!”

Thanks in advance and for all your great work
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Kane Spooner — January 14th, 2011, 2:55 am

Tim, can you help me out. I’m hanging out to read your book. I ordered my copy from Barnes & Noble months ago, pre-release, in response to your appeal, but I am still waiting! All I’m getting from Barnes & Noble is an auto-responder (ironic eh?). Would be great if you could give them a nudge.
Kane
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Alfons — January 14th, 2011, 3:36 am

Tim Ferriss ?????? Feldenkrais ?????????????????????? Tim Ferriss mentions Feldenkrais in his book, but what is it?

In my opinion you need all this self awareness to be able to properly exercise. Especially if it is your butt!

Sitting for long periods can lead to the gluteal muscles atrophying. Through constant pressure and disuse. This may be associated with lower back pain, difficulty with movements such as rising from the seated position and bad looks. How to fix a sacking, 25+ years old looking behind?

I think Tim Ferriss + Feldenkrais has the answer! It’s best to check it out in “My Feldenkrais Book”
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Ricardo — January 14th, 2011, 6:12 am

This is unrelated to the current post, but I have a question concerning the diet in the beginning of the book. I know dairy is excluded, but has anyone had good results with raw milk? I’m trying to figure out if the only reason it’s excluded is because pasteurized/homogenized milk is not really absorb-able to the body, but raw milk is.
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Gabe — January 14th, 2011, 9:07 am

Tim, I made the T-handle and it works great.

However, I’m not sure how you can advertise it as a $10 alternative. To assemble and create the entire workout contraption, you need to buy an assortment of plate weights. I bought up to 50 lbs. worth and those alone cost me about $40. Plus, the T-handle piping and clamp were $10. So, $50 total.

That said, it’s still cheaper than kettlebells because it’s adjustable, whereas one must buy an assortment of separate weights with the kettlebells.
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Adam — January 14th, 2011, 10:20 am

Tim, I’m half-way through your book, and it’s great. Wondering though, with the extremely quick weight loss is loose skin not a problem?

Thanks
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lilymax — January 14th, 2011, 11:24 am

You were awesome on The View! Why was Barbara so crabby??? She ruined the interview.
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Xander — January 14th, 2011, 11:27 am

Tim, I love the 4HB! I know you are supposed to only read 150 pages at a time, but I kept flipping through and reading everything because it all peaked my interest! I pre-ordered 2 signed copies based on how awesome the 4HWW was. I have one question for you, and if you don’t answer it here bc it is at the bottom of this post, i’ll try and re-ask bc I think it could be very helpful to many here:

I am currently on the Slow Carb Diet, and I was wondering how you work yourself back into those foods that you aren’t supposed to have after you reach your goal (mine is <12% BF) without packing fat back on. Thanks for the insight and keep rolling! Hope someday I can have my muses take off and get out of the 9-5!

Alex
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Chris Seferyn — January 14th, 2011, 11:43 am

Easy breakfast tips I’ve discovered and wanted to pass along:

butter in pan then 2 eggs stirred around. Now add several forkfuls of sauerkraut, sausage (turkey or whatever kind) or bacon, and black beans. Add Chalula or your fav hot sauce liberally and in 2 mins you’re done. Vary the ingredients as you wish but the key here is this is an alternative to the salsa routine in the book and gets the pickled ingredient (sauerkraut) into your dish like hiding pills in the food for dogs (you won’t know its there).

also – I have been taking a powdered nutritional supplement for 20 years called Reliv that covers all the bases (Tim you would not have been Selenium deficient if you had been on this prior to your training). Its sold by an MLM out of St. Louis (I’m not a distributor, just a loyal customer) and its great. It also serves as a daily detox as it has all the same ingredients that you see in the detoxes at Whole Foods or GNC (i.e. cayenne etc.).

I’d like to note that if anybody has any weird side effects like the guy being bloated or bad gas or whatever, it is most likely their body de-toxing for the first time in years (or their life). You may want to address this in a separate blog post. If a person has been eating crap for 10 or 20 years and then changes overnight, it takes 2-3 weeks or more for their body to adjust. They can then confuse things and think the program is making them worse.

I definitely think there are lots of other folks out there that have discovered little short cuts like mine above that can help others. I learn from quite a few of the posts on the blogs here. Keep experimenting everybody and you’ll find your way.

Cheers.
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- AmandaS — January 16th, 2011, 3:35 am
  
  You’re killing it! For the good stuff in sauerkraut – don’t cook it. Either buy it from the farmer’s markets or make it yourself (youtube it or google the Body Ecology Diet and fermented vegetables for more info) if you want the good bacteria. All store-bought s.k is pasteurised and therefore for taste only, not the health benefits of proper s.k.
  Reply
Carly — January 14th, 2011, 11:51 am

Really not crazy about sauerkraut, but I like pickles — are they able to be used interchangeably? Have you seen similar positive results with pickles as you did with cabbage?
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Nick — January 14th, 2011, 12:21 pm

SCD has been great so far, didn’t even notice any hunger after a hockey game.

A note about the T-bar: Most plumbing stores have metal saws in the back and will cut pipe to length for you. So just by two lengths of the same pipe that you need for the upright and get one cut in half…. ta da no threads under your palms. But make sure they file any burring off the sawed edges, that would mess your hands up way worse than the threads.
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brent butler — January 14th, 2011, 1:18 pm

hello tim, first of all thank you for the first true life manual i’ve ever seen. i have recommended this book to all my friends, male and female. ok, so i have recently begun training mma/jiu jitsu and am wondering whether i can combine the effortless superhuman protocol with my sport training twice a week, and some kb swing conditoning all while following the slow carb diet. would you recommend extra protein? will i see decent strength gains if im also doing a few bjj specific conditioning workouts and a little running?
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Kaya Swainson — January 14th, 2011, 1:39 pm

Quick question, so I recently got the book and have been Slow Carbing for 2 weeks now, it’s great stuff but I face a new challenge: back to school. I’m 20 years old and go to school in Amherst so how can I slowcarb when I’m limited to what’s offered at a dining hall? It’s alot easier to do this when your in control of your own cooking. Also, does having a protein shake on the go a good alternative towards 30% of your daily protein within an hour of waking up if you don’t have time to sit and eat a breakfast until say, after a class?
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panblock — January 14th, 2011, 5:30 pm

Hi Tim

I read your book, great job! One quick question.
I love the “Occam’s Protocol”. It is excellent to gain mass only by doing 2 of workout per week. But I also want to try the CKD (Cyclical Ketogenic Diet). Is it possible to follow Occam’s Protocol on the CKD? The whole point of CKD is to deplete your muscle glycogen. Can I do Occam’s on Monday (Workout A), Tuesday (Workout B) and Friday (Workouts A &B)? I know this isn’t ACTUALLY Occam’s but will it be enough for a CKD in order to deplete glycogen?

Thanks!

ps: of course if anyone else knows, answers are more than welcome!
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Aaron G — January 14th, 2011, 5:51 pm

So you dont tighten the parts with a wrench? The parts i bought are tapered.
Does it matter?
Reply
LP — January 14th, 2011, 6:37 pm

Tim, luv ur book. I think ur a cool dude!
But ur way too commercialized………………..
I don’t have any suggestion, just hope you capitalism don’t get u too much.
Wish you the best!
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Biljana — January 14th, 2011, 6:47 pm

Hi Tim,

Firstly a HUGE thank you for writing the 4 hour work week and in particular the 4 hour body. Both my boyfriend and I are doing the low carb diet. It’s been enlightening for me as I live to eat and now I eat to live It’s made me assess my whole preoccupation with food. We have been on the diet for two weeks now and are following the one cheat day a week formula. I was wondering whether we can continue passed the 30 days for however long it takes for us to reach our healthy weight and fat % level. Any adverse health effects? (We do take vitamins btw)

Thanks again
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Paul — January 14th, 2011, 6:55 pm

Really great info on KB’s and the proper setup. I am absolutely enjoying my progress in fat loss so far with the SCD, KB and lifting setup.

I was also curious about cottage cheese on the SCD. Should I try to limit my intake of that as well? I have completely eliminated all dairy in my diet except for approximately .5 to 1 cup off 1% cottage cheese a day. As a former cottage cheese lover(2 cups a day sometimes), should I try to limit my intake some?
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Kyle Chirobokow — January 14th, 2011, 11:38 pm

Jesus tim.

I went out and bought a 35 pound kettle bell and gave her all gung ho.

Now I almost fell in the shower cause I can’t lift my legs!

Tomorrows gonna be awesome
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Nathan — January 15th, 2011, 2:37 am

Tim, should your path take you into fiction writing, I would be honored to hear from you about your developing ideas.

[Comment, Random Episode 12]
Nathan
August 10th, 2010

Tim, any upcoming artistic projects of your own? Glad to hear you appreciated Inception.
Reply
Josh — January 15th, 2011, 6:16 am

Tim,
I’ve seen you mention avoiding soy a couple times, although the book does mention eating as much as you want for soybeans. What are your current thoughts on soy for men? I’ve seen studies both ways, as bodybuilding.com cites a study that says phytoestrogens are 1/10000th of the potency of the bodys own estrogens, but I’ve also seen a number of places that say avoid at all costs. I tend to like edamame as a small late day snack, but avoid eating too much soy in general. Any thoughts here on the upside/downside?
Reply
- AmandaS — January 16th, 2011, 3:39 am
  
  Soy contains goitrogens which inhibit thyroid function, are very high in phytates which bind with magnesium, calcium, zinc and more and stop them from being absorbed in the gut. Soy milk is high in aluminium from the processing method and soy beans naturally are high in certain enzyme inhibitors. For more info, google ‘the whole soy story’. Dr Mercola also has a lot of info on soy at his website http://www.mercola.com
  Reply
Adam — January 15th, 2011, 6:52 am

“Charge up” anyone?

Tim, I wanted to get straight into this, so I picked up the nearest available heavy object, which happened to be a car battery (with sturdy handle!)

It’s the high intensity which really hits home if you do the exercise with proper form….

Your point now proven, it’s time to get some basic equipment as described and stay consistent – report results 15th Feb 2011.

P.S. I’m following your guidelines at gym for other muscle groups; 5 seconds extend, 5 seconds retract, perfect form – I get bored after 20 minutes so this is working well.

Thanks Tim
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John — January 15th, 2011, 7:13 am

Tim,

Just finished 4HB and I love the concepts and the slow carb diet. I have tried the CKD diet and, while it works, it’s tough to stay on (not to mention makes me a mean bastard at the end of the week!).

What are your recommendations for the AM meal (eating within an hour of waking) which is when I workout. I eat about 90 minutes or so from when I get out of bed, so not sure I’m getting MED on that.

Also, on the kettle bells, have you (or anyone here) had experience using the Power Blocks version of kettle bells? A bit costly, but takes up less space and allows you to change weight more easily. I use their DBs and they’re excellent.

Anyhow, thanks for the help! Just bought Four Hour Work Week and hope it changes my life the way the 4HB seems to be doing!

All the best,

John
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Brett — January 15th, 2011, 9:08 am

Last night it took me 3 sets to hit 75 using 24kg kettlebells. I may need to use wrist straps. Followed by 3 sets of Turkish getups (3×5).
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Nick — January 15th, 2011, 9:27 am

1 week of focused SCD (no cheat day yet):

-6.6lbs
-4 1/4 inches total (thats including a 3/4 inch gain in my left bicep, evening it up with my right bicep!)

Here goes damage control…..

Thanks Tim
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Nicole — January 15th, 2011, 10:13 am

Okay, I’m in Canada and amazon.com won’t let me put up a review unless I’ve purchased something from them (and I haven’t because they have a Canadian version and mostly will not ship to Canada). So I put up a bit of a review on my blog: http://resolvingtimelineissues.ca/2011/01/14/four-hour-body-fridays/

Anyways, we like the system – my energy is more level throughout the day and I don’t often get that 2pm crash.
Reply
Matt Coleman — January 15th, 2011, 11:07 am

Every time you show us your awesome unknown gadgets you use, I just want to slap you your so cool
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Joseph Dantes — January 15th, 2011, 12:40 pm

Thanks Tim, you’re an asspiration to us all. I thank you from the bottom of my glutes.

In return, I can offer naught butt a small token of appreciation.

Feel free to use this line:

“Life’s 6 phases: Desire, Aspire, Perspire, Inspire, Retire, Expire.”

Desire being childhood, of course, which is defined by narcissistic selfishness.

Unfortunately someone already came up with the version sans desire. Bummer.
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RobertC — January 15th, 2011, 4:51 pm

Hi Tim,
My wife and I love your book and have been working the sections since New Years.

This is off topic, but I have a question about taking cinnamon to lower glucose levels, cholesterol, and triglycerides. On page 144, it says that 4 grams per meal (or even 6 grams per day) can lower blood glucose, etc. But on page 145 it says don’t take more than 4 grams per day (in BOLD). I’m assuming that when in doubt we should go with the BOLD print, but I’m wondering if page 144 was supposed to say 2 grams per meal (corresponding to the 6 grams per day)? Or is it better to take the whole 4 grams during just one of our bigger meals?

Thanks,
Robert
Reply
- Tim Ferriss — January 17th, 2011, 5:26 am
  
  Hi Robert,
  
  Thanks for the spot. Stick w 4g per day. I’ll check it out and figure out what’s going on there.
  
  Thanks!
  
  Tim
  Reply
  - RobertC — January 19th, 2011, 8:15 pm
    
    Cool, thanks.
    
    For those of you playing along at home: I don’t like cinnamon nearly enough to eat that much straight so I take the cinnamon in pill form. I discovered that I could cram 1.5 teaspoons (4 grams) into (6) size 00 gelatin caplets (size 00 are bigger than the size 0 caplets). I “rolled my own” from empty gel caps I bought from Amazon with Saigon cinnamon I bought from Costco.
    
    – RobertC
    Reply
  - Sarah — January 20th, 2011, 11:01 am
    
    Tim, what is your own cinnamon protocol?
    Reply
J — January 15th, 2011, 5:32 pm

Tim,

What ended up happening with the results of the facebook/user submitted advertising contest?

J
Reply
clorbaby — January 15th, 2011, 8:41 pm

I bought the book 4-hour body. I really enjoy the book, but need help. I’m a little lost on what kinda workout I’m suppose to do. I don’t even know if this is the right place to ask questions.
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Sarah — January 16th, 2011, 12:17 am

I busted my knee from executing exercises badly in the past, so being nervous of damaging it again, I’ve been trawling through youtube to find a more detailed description of the swing technique and found this: http://youtu.be/HX42k6YHBqg.

It’s thorough and the coach demonstrates where you should be feeling it and how to correct bad technique in his other couple of vids.

And I just got busted by my neighbours waking past while I was practising facing the wall
Reply
Troy Martin — January 16th, 2011, 12:37 am

Great review of “The 4-Hour Body” here:http://techcrunch.com/2011/01/15/4-hour-body-review/
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Sal Jumat — January 16th, 2011, 7:06 am

Hi Tim,

Bet you did the RKC course. Awesome stuff mate. I’ve been doing kettle-bell training for the past six months and YES it does improve my dead-lifts, squats and Bench Presses.

Awesome stuff mate.

Sal
Reply
- Tim Ferriss — January 16th, 2011, 8:10 pm
  
  I did, indeed! RKC 1 and RKC 2. Great courses.
  Reply
Anissa — January 16th, 2011, 8:12 am

Hi Tim!

Im from Singapore & I lurve your new book!!!
quick qns, how do i access the bonus materials at the fourhourbody.com website? i cant find the links??!! I desperately want to read the spot reduction materials! Thanks!!

Anissa
Reply
drowley7 — January 16th, 2011, 8:34 am

Finally, I have scientific evidence that I am fat. Thanks BodPod.
Reply
- Tim Ferriss — January 16th, 2011, 8:09 pm
  
  Don’t despair! BodPod reading are always higher than caliper readings. Calipers are ALWAYS more forgiving, but BodPod is more reliable. Hope it can work to your advantage as motivation.
  
  Good luck,
  
  Tim
  Reply
  - drowley7 — January 17th, 2011, 6:31 am
    
    I was being snarky, and I apologize for waisting a good reply. in 2 weeks i’m already down 12lbs., 2 inches in waist. Your book changed my life. Words are not enough, Thank you sir.
    Reply
Lee Cole — January 16th, 2011, 9:42 am

Hi Tim! I loved the video about the homemade kettlebell. I made one and it works like a champ! I’ve even got my 12-year-old twins doing this. Thanks!

Lee
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Ken — January 16th, 2011, 9:52 am

I have been following the slow-carb diet and just began the PAGG supplements. I’m also following your recommendations for increasing testosterone.

However, the polycosinol in the PAGG seems like it would be in conflict with the cod liver oil and other supplements recommended for testosterone? One is decreasing cholesterol at night while others are attempting increase cholesterol at night.

My question is can both goals be accomplished simultaneously?
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sambista77 — January 16th, 2011, 11:16 am

You say that numbers tell as the whole story, so let’s look at the facts.

I’m a 65kg woman with 23% BF and sporty,
looking to be 57/8 kg with 18/19% BF and muscular.
63-65kg has been my weight for a long long time, and again, I’m sporty.
After 28 days, on the SCD, I’m 2 kg down and same jeans size!!!
To say I’m short of results to show, will be, an understatement.
Clearly I have failed producing the results I was up to produce!!!

I Was flowing the diet, word by word, by the book.
Common mistakes? I didn’t do any of them!
Well, that’s not entirely true,
I didn’t eat 80 grams protein a day,
I eat 50-55 tops-14 grams of which, are 2 HB eggs,
as I roll out of bad, yackk!

I haven’t been doing number 2 as much as I use to before the diet,
despite drinking ridicules amounts of water,
at least 2 liters a day of Mate,
0.5 liter Athletic Greens and taking 600 mg magnesium.

I ran them basic blood test as you suggested,
and I’m as healthy as one can be.

I have no idea what went wrong, and I’m far from being a delusional woman, à la-”The 1st principled is that you MUST NOT fool your self”, I didn’t.

I’ve made up my mind to redo the whole thing (and even “God” knows this isn’t a walk in the park), BUT I’m dieing to lose this 5/7 kg, and prove the program right.

What to do? please advice.
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Sukie Baxter — January 16th, 2011, 11:51 am

Fun with kettlebells http://www.youtube.com/watch?v=cF8fVO70ugI

For the “advanced user”
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Julien Maculan — January 16th, 2011, 12:18 pm

I just bought a 45lb kettlebell and IMO much easier to use for the swings than regular dumbells. The grip and balance are just right… And, as Tim had mentioned it takes very little floor space at home.
I was looking online for a good deal and the best I could find was some manufacturers selling direct on e-bay. It’s about 1/2 the price than at a local fitness store. Same quality: enameled iron.
J
Reply
Julien Maculan — January 16th, 2011, 12:24 pm

BTW, Thanks for the kettlebell exercise videos
Very helpful to get it right. Love that workout!
Reply
60 Day Challenge: The 4Hour Body — January 16th, 2011, 12:49 pm

[...] working with a do-it-yourself kettlebell. I haven’t integrated Tim’s ‘Geek to Freek’ exercise plan [...]
Janine — January 16th, 2011, 1:04 pm

PAGG question for anyone who has input for me:

Husband and I started slow carbing this week; we’re on our first refeed day. I’m also doing 75 kettlebells 3x/week (30 lbs w/ t-bar).

With week 2, we are starting the PAGG stack. I have hypothyroidism & my Dr. is willing to humor me for 30 days. His only requirement is that I take the synthroid at night, before bed, *not with other meds & on an empty stomach*. My modified 4HB plan is to take AGG w/ breakfast, PAGG with lunch, and stop supplementing for the rest of the day to help avoid any synthroid interaction at bedtime.

My question then becomes: Is anyone aware of why the policosanol is suggested prior to bed? Is there a reason other than “peak cholesterol production between midnight and 4:00 A.M.” (p. 117)? I’ve googled the heck out of this one, and I’ve come up empty handed.

Side note:
THANKS for the book, Tim. Approaching nutrition and health from an “action research” perspective is FUN. I’m loving it. F.U.N.

-Janine
Reply
- Tim Ferriss — January 16th, 2011, 8:06 pm
  
  Thanks, Janine. I would actually do PAGG first thing in the morning, then AGG later. The timing has to do with cholesterol production.
  
  Good luck!
  
  Tim
  Reply
Tracy — January 16th, 2011, 4:31 pm

Love this on Kettle bells, been using them at my gym for a while and they sure can take things to a whole new level with simple movements. Awesome.
Reply
Nitin — January 16th, 2011, 4:37 pm

Hey Tim

Really hoping you get to read this and maybe reply here. I posted this onto the forums and someone recommended me to try and reach you here.

I am looking for a little help and this is for my parents. They are in late 50′s and are trying to loose weight and live a healthy lifestyle.

So they have been following your diet based on the 4HB book for about 2 weeks straight now, but not a single pound lost. I have been tracking body weight, fat % and muscle % every day in the morning, and NOTHING!

They are eating super healthy and not cheating, hitting cardio three times a week, and still.What could they be doing wrong?

P.S. They do have Diabetes, could that be the cause of no weight loss? What could be done at this point? I am totally lost here…
Reply
- Tim Ferriss — January 16th, 2011, 8:01 pm
  
  Hi Nitin,
  
  If they’re using a scale for bodyfat%, it’s often erratic, so I would simply suggest they stay the course. If they follow the diet, they will lose fat. In older adults (and some women) it can take 4-5 weeks to see a sudden shift in visual appearance. I have no explanation for why this is.
  
  If they haven’t already, have them measure the inches in “Elusive Bodyfat” — this will be more reliable than a Tanita scale or other bioimpedance scale.
  
  Best,
  
  Tim
  Reply
- sambista77 — January 17th, 2011, 4:34 am
  
  Told ya he’ll answer…Sweet! The funny thing, his answer is also the solution to my issue! I love it, the world IS round!
  
  “In older adults (and some women) it can take 4-5 weeks to see a sudden shift in visual appearance. I have no explanation for why this is”.
  Reply
- Joss Delage — January 17th, 2011, 6:29 am
  
  It could also be that their cardio training isn’t enough to build muscle.
  Reply
  - Nitin — January 18th, 2011, 9:19 pm
    
    wlel they are in 60s and really dont want to hit the weights. I was just hoping a answer for diabetic patient maybe. It says online at many place not to cut carbs, but the diets here are cutting almost all carbs. I am concerned obviously
    Reply
Desirae — January 16th, 2011, 5:21 pm

Hey Tim,

I am a 18 year old female 123 lbs. approx 23% body fat. I would really like to begin following the Slow Card diet, but I was wondering if you would suggest anything in particular since I am at a younger age and have fairly normal body stats. My goal is to lose 10 pounds and have less than 10% body fat.

I got the no-less-than-4 ounces of protein per meal, with the smaller portions of healthy fat and lots of veggie.

Any other helpful tips?

Thanks!!
-Desirae
Reply
Bob M — January 16th, 2011, 5:53 pm

I bought 4HB, and want to get my home made kit going. Are there any kinds/brands of weight plates to look for (or avoid)? Thanks.
Reply
- Bob M — January 17th, 2011, 12:49 pm
  
  After visiting a store and looking at the photo in the book, I see I want standard, not Olympic (whose opening is too large).
  Reply
- Bob M — January 19th, 2011, 6:58 pm
  
  After visiting a gym equipment store (The Sports Authority) and then understanding that there are the large inner center openings of the Olympic free weights, and then the smaller Standard weights (as shown in 4HB), I bought a 25 lb. weight, and then 2 smaller 10 lb. weights, all of which were called ‘standard’. Then I went to the hardware store and bought the 3/4″ hardware, removed the labels, and assembled, only to find that the two 10 lb. free weights had an inner center opening too small for the 3/4″ hardware.
  
  So now I need to figure out a free weight combo that will will with the 3/4″ hardware, or try to get my money back on the 3/4″ hardware, and get 1/2″ hardware, and then find a 25 lb. weight that is 1/2″. I think someone else here posted about this issue, so my advice is to carry a tape measure, and make sure everything lines up before purchasing.
  Reply
Doug — January 16th, 2011, 6:14 pm

I have a question regarding PAGG. Many of the Vitamin Shoppe’s are sold out of the Allicin 6000 because of the sudden demand created by your book. Is the Aged Garlic Extract an acceptable substitution?
Reply
- Tim Ferriss — January 16th, 2011, 7:58 pm
  
  Doug, that’s fine.
  Reply
Laura Ray — January 16th, 2011, 6:15 pm

Can someone tell me where the bonus material is?
Reply
- Tim Ferriss — January 16th, 2011, 7:50 pm
  
  Hi Laura,
  
  Coming in the next 24 hours!
  
  Best,
  
  Tim
  Reply
Daniel Roberto Becker — January 16th, 2011, 6:24 pm

TIm, I’m a brazilian guy and i’m interested in translatin to portuguese (BR) your book. Every work colleague that i metion your book get interested on read your book, but they don’t know english or they are to lazy to read in english. If you aren’t already doing that. What do you say?
Reply
DoOverGuy — January 16th, 2011, 9:38 pm

Just started using kettle bells a few months ago and I’m liking the results. Starting slow carb diet tomorrow

Thanks!

Oh, and ignore the haters Tim. You’re doing good work.
Reply
Jennifer — January 16th, 2011, 10:24 pm

Hey Tim, I am 53 and my partner is 71. We’ve witnessed an enormous change in my partner’s son who’s recently lost an enormous amount of weight and gained muscle following 4HB. We began last week and now are entering week 2 and are sticking to it. We really wan’t to stick it out, my partners nearly 300 Pounds and I’m 161 pounds so we really need to get this right. My first question is the amount of protein. I know we can eat “as much as we like – and not too little”, and 40% protein 60% Beans and Veg, but is there a guide amount of protein? (We”re a little out of practise with proper portions). Also, can I use Xylitol in my black coffee? are there any other ‘slow carbs’ other than beans? Do we have to use your junk food on our junk day – or can we use “our” baddies such as Cheeze, wine (wine and more wine!) Gin and Tonic (no we’re not alcholics!) nuts olives, pasta? – Great book, we love it and we’re tryin hard.
J&J
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JP Esteban — January 16th, 2011, 10:39 pm

Tim, any news on that forum/community site for 4HB enthusiasts? I just dropped down to 200lbs, a weight I haven’t been at since high school, and am eager to share my excitement with a crowd!
Reply
Flecknoe — January 17th, 2011, 4:50 am

I didn’t have a kettleball but luckily I had two ten kg barbell discs with 1/3 grab handles. I velcroed one side together at the spindle and grabbed the hadles on the other side of the discs. It swings! 60 reps later I’m sweating. This is going to work On the diet side I’m on the flickr diet. Everything I eat gets photographed and uploaded. Relevant people have been given the address and are monitoring. Social accountablility has been restored. Thanks Tim, will let you know how I go…
Reply
Chris — January 17th, 2011, 7:38 am

Any suggestion for the best before and/or after stretches to use with KBells?
Reply
Brian — January 17th, 2011, 9:04 am

Thanks for the visual aid. I was pretty sure I knew how to do it from your description, but this made it 100%.

Also, I priced kettlebells at Dick’s Sporting Goods yesterday, and you are right; pretty expensive! Couple of plates and the Home Depot solution is a much better idea, so definitely check out that solution everyone, if $100 is out of your price range.
Reply
Adam — January 17th, 2011, 5:13 pm

Hey Tim,

The video over at BodyBuilding.com seems to be down. Do you have another video source for the ABC’s? I googled it but couldn’t find it.
Reply
Steve W — January 17th, 2011, 6:18 pm

Does anyone else have an issue with the T-bar’s handle being too wide? Perhaps my stance is too narrow, or I’m not getting low enough, but it seems like I’m constantly rubbing the edges of the handle on my inner thighs in the backswing of the movement… Just wondering what anyone else’s take is on this before I break down and buy the traditional kettlebell.
Reply
- JP Esteban — January 17th, 2011, 8:38 pm
  
  Steve W,
  
  I have the same problem with my T-handle. I’ve compensated by taking a wider stance, but it’s also harder to get the proper form that way and my hip thrusts aren’t as explosive as they could be with a narrower stance.
  
  Thinking of going back to the hardware store and getting shorter pipes for the handles. Unfortunately for me, there are no kettlebells here heavier than 25lbs so it’s T-handle or bust!
  Reply
Bob M — January 17th, 2011, 6:43 pm

Upon visiting my local sports store, I found these clips which can also be used to secure standard free weights http://www.amazon.com/Altus-Athletic-Standard-Spring-Clips/dp/B001L9IZ38 I have no affiliation.
Reply
elizabeth — January 17th, 2011, 7:28 pm

I’ve posted a few comments over a week ago that did not seem to make it out of moderation. I’m not sure why, I didn’t violate any rules of the site and my comments were respectful…
Reply
- Tim Ferriss — January 17th, 2011, 8:16 pm
  
  Just backlogged, I’m afraid!
  Reply
  - elizabeth — January 18th, 2011, 5:43 am
    
    Oh! Thanks for the reply Tim! I thought I was being black-balled.
    
    This smart dude I heard about recommends outsourcing tasks…
    
    Have a great day!
    Reply
  - Andrew L — June 7th, 2011, 6:31 pm
    
    Hi Tim, don’t know if you’re still on this thread, but just to thank you for introducing me to the kettlebell workout.
    
    Been following your bodybuilding.com video, and it’s fantastic. Just one thing though, and would love your advice on this – I’m doing 14-16kg for 75-80 reps once a week, but find that though I feel great on the day, the next few days, I’m really sore and walk like an old man!
    
    Any suggestions?
    Reply
    - Tim Ferriss — June 7th, 2011, 7:49 pm
      
      Congrats! 5-15g of l-glutamine in divided doses just before and after training will help with the soreness.
      
      Tim
Valerie — January 17th, 2011, 8:22 pm

Yipee! the videos finally played. I feel better seeing it done. Not an athletic person and was worried about doing it wrong and hurting myself.

Built the t-bar… now to climb into the attic and get some of hubbies weights out. Guess it will be a bit of trial and error to figure out how much weight to start with.
Reply
Jenna — January 17th, 2011, 9:51 pm

Hi Tim! Ok, have to admit feeling a bit stupid here, but I don’t quit understand the KB exercise. You showed 3 different movements (A,B&C); the first you mentioned just do 5 times. Then when talking about the reps it was mentioned to do 50-75 or so. Is it best to do 50 of each in order or 10 set of 5 reps each or is A&B just a quick warm up to the 50 reps of C?

Thanks for explaining this in further detail to the weight training novice! I am very impressed not only with your books but your personal attention to and engagement with your followers. Cheers!
Reply
- Tim Ferriss — January 18th, 2011, 1:56 am
  
  No worries, Jenna. The A, B, C is just a series of drills to learn the proper technique. Then it’s just single sets of 50 when possible.
  
  Good luck
  
  Tim
  Reply
  - Sarah — January 20th, 2011, 9:44 pm
    
    so 50 of each move then????
    Reply
laura — January 17th, 2011, 10:00 pm

Hi Tim,

I have to say I think your are fairly sexy ;p
Anyway back to the subject for those that don’t want to buy equipment you can use a gym bag filled with 1-2kg bags of rice. A small bag filled with rice can be used as a kettlebell by hanging onto the handles. I use a big gym bag at home to do everything from bicep curls to squats and deadlifts
Reply
Christi — January 17th, 2011, 10:14 pm

One thing that’s worked for me is NO late night snacking. None. When you give your body a break for 10-12 hours, it helps readjust your leptin levels, which also helps with insulin and adrenal resistance. I just turned 50 and while I have a lot of lean body mass, I have a lot of fat covering it up. 50 year old women do not lose weight/fat easily. I’m strong as an ox, I can hike through the mountains for miles carrying a 35 lb pack, and in many ways I’m far more “fit” than it would appear…but I have an appetite like a lumberjack and a penchant for sweets and dairy. I’ve given them up except for an occasional treat on cheat days. My cheat meals are usually a burger and a beer or Pad Kee Mao from a really good Thai restaurant. I’m down eight pounds and counting. Fat % is coming down as well. I bought a bioimpedence scale which thinks I am WAY fatter than I really am. I also got dunked, which was much more realistic…but the scale gives me a way to see the number coming down, even if it’ appears to be higher. I also bought a kettlebell and I’m doing swings along with some kickboxing and dancing. I feel 20 pounds lighter! Thanks Tim for all your hard work and for sharing it with the rest of us.
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Sitapati — January 17th, 2011, 10:29 pm

Guys, many of these questions can be answered with the same response: “Try it and see”. That’s the whole premise of the book – Tim tries something, and takes notes on what it does. So if you’re wondering what Tofurkey will do for you, or if you should eat the butter straight, then try it and see!

It’s science.
Reply
- Tim Ferriss — January 18th, 2011, 1:55 am
  
  THANK YOU, Sitapati. Exactly right. I will not be able to help 99% of you, ladies and gents. There will be MANY questions you have along the way, and you need to test and track yourself. That’s what the 4HB is teaching.
  Reply
Tony — January 18th, 2011, 12:43 am

Hi Tim,

Just ordered the book tonight, so it hasn’t arrived yet. No soy or dairy??? What do you recommend??? Also, would it be OK to do the kettlebell swing routine before the small meal? I usually follow my workout with a whey-based protein shake made with soy milk…Might go back to almond milk.
Reply
AshleyK — January 18th, 2011, 5:56 am

I ordered a 24 kilo (53 pounds) kettlebell off eBay which arrived about an hour ago and I just had my first go at this. Evidently I need a bit more practice as I did find it a bit tricky, so I decided not to do more than ten swings the first time. I sure could feel that it was working my legs and posterior though.

I am in my mid 40′s and in reasonable shape compared to most men my age but the only real exercise I do is daily pushups and dog walking. I do wonder if this weight will be too much for many to start with. I only weigh 58 kilos (128 pounds) though and have always been much stronger in my upper body. It should get easier before long I guess.

I pre-ordered the book when it was first announced and Amazon tell me it will be here at the end of the month so I am looking forward to that.
Reply
Bill — January 18th, 2011, 6:51 am

Ok, Ive re read Occams Protocal I and II over and over and I can not find where it says what the TARGET reps are. “If you complete the required number of reps, add 10 pounds or 10% of the total weight in the subsequent workout, whichever is greater.” Whats the target!?? Thanks!
Reply
- Tim Ferriss — January 19th, 2011, 4:02 am
  
  I think it’s in there, but 8-12 should do it.
  Reply
Jason — January 18th, 2011, 7:30 am

Tim, Thanks for the book. After many attempts to get what I want out of my body I think that with your guidance I will get there.

I tried the kettlebell swings last night and was shocked at how much of a workout it is. I couldn’t believe it. Every muscle in my body was worked out.
I am looking forward to the results.

Also my enthusiasm about this program is spreading. My friends are wondering what my excitement is all about.

Thanks again.
Reply
Drew Canole — January 18th, 2011, 11:34 am

Love the tips Ferriss! Great video editing as well.
Reply
Matt — January 18th, 2011, 11:50 am

I’m now almost a month into the SCD and I’ve experienced no noticeable improvement on any method of measurement. In addition to being quite strict to Tim’s guidelines I’ve also done a few days of KB swing training – would’ve done more but each KB session exhausted me for days! I have also incorporated a few additional sessions of light jogging and weight training, you know, just for fun. What could I be doing wrong?!!

I can’t figure out whether I should be doing more or less, both when it comes to eating and exercising. Maybe I need to increase protein or decrease legumes? And while I’d like to increase KB training to a consistent 2-3 sessions per week I’d prefer to not live in a steady state of tiredness and an aching body!

How does one know whether they are under-eating on this diet for losing fat? Or over-eating? (I know Tim says we can eat all we want of the allowed foods but I’m trying to consider all possibilities of where I’m erring.)

I get that we’ll all need to self-experiment to figure this out but hey, I’ve been self-experimenting for decades and if my own self-experimentation was all that was needed I wouldn’t have bought the book! Don’t get me wrong – I liked the book and don’t regret the purchase. But at the moment feeling more than a little let down.

So is the answer more or less? Considering that diet is the major decider in fat loss, i guess the big question for me is should I eat less (and likely feel hungry) or eat more (especially protein)?
Reply
jonk — January 18th, 2011, 12:00 pm

Ok, what am I doing wrong? I’ve been on this diet two weeks. Breakfast: 3 eggs, 2-4 leaves chard, 4 shiitake mushrooms, curry powder, oregano. About 1/4 c saurkraut, and 1/2 c beans with salsa, peppers, celery. (kidney and black beans with a few garbanzos; about 10-12 garbanzos per bowl). Sparkling water to drink. Start with the leg squat/wall press/chest strap exercises, 30 reps each. AGG, plus multi vitamin (includes B vitamins), calcium, magnesium, potassium. Also Jarrow “jarro-dophilus +FOS” probiotics, vitamin D3, CoQ10 and fish oil. Walk the dog around the block, 30 min. Eating within 30 minutes of getting up.

Lunch: pork chop, skinless chicken breast, or broiled bison burger, raw broccoli or other similar veggie, but cut back on supplements. Exercises as above.

Dinner: same as lunch. Last night was different: an herb salad with fake crab meat, diced red pepper, sliced hard boiled egg, lemon juice for dressing. Exercises as above.

Just before bed: either bowl of beans as above with raw broccoli, a hard boiled egg with a floret or two of broccoli, or a “Whey To Go” protein shake; the sweetener is stevia. Have the shake choice maybe once, twice a week. PAGG stack. Another dog walk around the block.

Saturdays: sushi, toasted cheese sandwich, a piece of dark chocolate, and a bowl of shredded wheat cereal with milk, raisins, blueberries and a banana. Everything is home-made except for the sushi, the cereal, the chocolate, milk and fruit. I don’t use bottled sauces. Also drinking about 8 glasses of water/day.

No cravings, no hunger, no cheating, it’s pretty easy. I’m eating until I’m full, and pausing to be mindful of whether or not I’m full. Meditate.

In two weeks, I’ve lost one pound, no inches. I should note that I’m 4’7″ tall and in my 50′s, so I probably don’t need the same amount of food as an “orca” like Ferriss.

What should I do differently here? I just bought a kettlebell, that should help with the inches (once I start using it), but it seems to me that 1 lb no inches in two weeks means I need to change something. Maybe all the weight is in a big 50 lb tumor on my butt, but I think that would have been noticed by now.

Thanks in advance for any suggestions! I’m going to give this a go for eight months (unless I lose all the weight before then), so as to forestall rash decisions via a passing mood, and to give time for changes to take effect. It’s certainly not a bad diet; I’ll probably continue spending time eating like this even without a weight loss goal.

Cheers!
Reply
JD Moyer — January 18th, 2011, 12:10 pm

Type 1 diabetics who commented above about exercise and insulin might find this Chris Masterjohn article to be interesting (about vitamins A, D, and Type 1 diabetes). Masterjohn’s research was referenced by Tim in 4 Hour Body.

http://www.westonaprice.org/blogs/new-evidence-of-synergism-between-vitamins-a-and-d-can-they-cure-diabetes/blogger/CMASTERJO/
Reply
- Aaron — January 18th, 2011, 12:15 pm
  
  I will definitely give that a read, I love research articles related to diabetes. It’s shocking how far behind “conventional wisdom” is.
  
  Thanks JD.
  Reply
Ed — January 18th, 2011, 3:30 pm

Mainly 100+ KB swings 3 times a week with a 53 kg KB plus a round of bench presses and planks once a week. i supplement that with walking, some running; yoga, hiking and biking; stay as active as possible. Also, my diet very strict 80% of the time; no grains or legumes.

KBs do burn the fat!

Ed
Reply
- Ed — January 19th, 2011, 7:17 am
  
  Sorry I meant 53 lbs or 24 kg! Still burns a lot of fat.
  
  Ed
  Reply
Darla Mendoza — January 18th, 2011, 5:55 pm

Hi Tim,
Love the Kettlebell swing routine. I am going to start trying it twice per week.
Do you have to get the cast iron original kettlebell’s or can we purchase any style?

PS: Thank you for the books. You sent me two for submitting a new health technology.
I realize you had too many submissions to address them all.
I am reading one copy of the book, and giving the second copy to the inventor of this amazing new technology. I know he will enjoy it!
Darla
Reply
Teresa — January 18th, 2011, 6:38 pm

Hey,
What’s the best way to put on a few pounds of muscle without bulking up? Should I follow the SCD or do the Superhuman strength?
Reply
Ron Reed — January 18th, 2011, 7:58 pm

Tim,

About a month back I listened to an interview you did w/ one of my mentors, Eben Pagan, on the “lost” Charlie chapters… I was immediately intrigued and added The 4-Hour Body to my x-mas list. Alas, gift received! Brilliant!

I dove right in and have been implementing your Slow-Carb Diet for the last two weeks = lost nearly 8lbs and 2% b/f… Dude, and I’m not overweight!

Anyway, enough of the backstory – I have a question: I recently read that organic coconut oil can accelerate fat loss … Do you recommend adding this to the Slow-Carb Diet??
Reply
Matt — January 19th, 2011, 8:33 am

Thanks loads for introducing me to the KB swings – I’m convinced my posterior chain is relatively under-developed and I’m excited to see if incorporating these into my routine will payoff!

Quick question about the SCD: I’m following your guidelines but have seen basically no improvement after almost a month. What’s the first thing I should try tweaking? Maybe up my protein intake? Or decrease overall calories (even though you say we should be able to eat as much as we want of the allowed foods, and at the risk of feeling hungry)?
Reply
- M-S — January 19th, 2011, 5:16 pm
  
  Matt,
  
  Try taking out beans. The SCD is the Paleo diet with beans and a cheat day added.
  
  If beans don’t work (after a month) try taking out the cheat days.
  
  If that still doesn’t work you might want to try the Shangri La Diet.
  Reply
john — January 19th, 2011, 2:23 pm

Can you drink Phix while on the slow carb diet? Thanks!
Reply
Logan Allin — January 19th, 2011, 5:25 pm

Hey Tim – Met you at METL last week in LA, great meeting you. I lost my Thyroid to cancer (and thus take Synthroid on a daily basis), any thoughts on the slow carb diet and any tweaks you might make given this condition? Also, I was big on Protein Bars as snacks (largely the AA Advantage Bars – Whey focus), love the YouBars and tend to snack on almonds/mixed nuts, know I shouldn’t be snacking on this diet, thoughts?
Love the book, the slow crab diet – particularly the beans – has been huge.
Thanks, be well,
Logan
Reply
- Tim Ferriss — January 20th, 2011, 6:24 pm
  
  Hi Logan,
  
  No particular suggestions besides avoiding soy (can negatively affect thyroid) and following the rules. Good luck and nice to meet you!
  
  Best,
  
  Tim
  Reply
Jonas — January 20th, 2011, 2:38 am

Hi Tim!

Loving the book so far and 1 week into the slow carb diet! Just a quick question.

Can you eat organic black bean noodles/ mung bean fettucini on the slow carb diet? ingridients are just water & black beans/ water & mung beans.

Here are links to what I am talking about:

https://www.navanfoods.com/Explore_Asian_Black_Bean_Spaghetti

https://www.navanfoods.com/Explore_Asian_Mung_Bean_Fettucini

Thanks!
Reply
- Mike Simmons — January 20th, 2011, 6:33 pm
  
  Jonas – the links to black bean noodles are awesome thanks. Why not eat them on the SCD? Black beans are black beans even if they are masquerading as noodles.
  I say dig in!
  Thanks again for the links, I’m ordering some now.
  
  Mike
  Reply
Mike — January 20th, 2011, 11:17 am

Tim,

I started into the 75 swings with 53# KB last week. After months of Crossfit, I was able to make it to 75 on the second workout. If my interest is abs, like yours was, do you recommend increasing weights or reps or something else? Should I target 150 reps and once that’s done at a consistent level, increase weights? What do you do? I do love Crossfit but I’d prefer to be ripped first, then go for overall fitness in the future.

I’m heading to Afghanistan next week for 60-90 days. I won’t be able to do Slow-Carb while there (no legumes daily, variable food conditions) but I should be able to stay Paleo and keep up with PAGG and some thermal loading. I’m hoping I can be (one of?) the first 4HB’er to send a field report from a war zone. Not Style’s type of FR, of course.
Reply
Karl — January 20th, 2011, 11:40 am

Hi – does GENR8 Vitargo S2 fit in with the diet/routine, or is it off limits?
Reply
Martin Johansen — January 20th, 2011, 2:45 pm

hello,
I just startede reading 4-hour body a few days ago and I am very fascinated already.
My wife and myself are both 30-40 kg overweight and are going to start the slow-carb-diet soon. My question is, our 10-year old son is 10-15 kg overweight. Can he join us on the diet perhaps with modifications, or would that be a bad idea?

Thank you Tim, for a fantastic book! I am really excited to start changing our lifestyle.
Reply
Mike Simmons — January 20th, 2011, 6:29 pm

It’s been just over 3 weeks since I started posting about my diet and fitness (http://in2011.posterous.com). Time for an update.

Due to the winter travel my typically inconsistent schedule has been exponentially more inconsistent over the past 3 weeks. I have only been able to workout 1 time per week. So these results have been almost all just due to the dietary changes I made starting the last week of December.

Weight
In 3 weeks I have lost about 8lbs. I weighed in yesterday at 188 – I had never been below 190 since I started working out in my early 20s (apart from the recover time after my broken femur). So that’s good

Total Inches
using my 6 site measurements I decreased total inches of 6.75 inches (keep in mind I’m using 2 waist measurements @navel+ @spare tire). To me the most significant measurement is the spare tire marker: Decrease of 1.5 inches ( several more inches to go

Graphs are interesting: http://bit.ly/in2011Results

Body Fat
I have not had a good body fat reading yet. I did take one measurement but the readings were far off of what I think they should be so I’m not publishing that metric until I can get a proper measurement.

Strength
No measured increases yet due to lack of consistency in the gym.

Feeling
So far so good. I actually feel great. The dietary changes were far easier than I anticipated – even while traveling. My energy levels are very consistent throughout the day – its easier to gage the increases in energy from stimulants. Again, I have not been running or lifting as much as usual so I don’t have comments on energy levels under strenuous exertion yet – I think this is an area I’ll need to keep an eye on when I start working harder in the gym.

you can see the numbers/graphs here: http://bit.ly/in2011Results

Not quite ready for the next photo shoot yet. I know ya’ll are disappointed.

PS I’m not finding that I need to be held accountable for the meals I eat so I’m not posting meal pictures at all after the first couple of days. Again, its been much easier to transition to these dietary restrictions that I anticipated.

Later,

Mike
Reply
Sarah — January 20th, 2011, 9:31 pm

Hey I just got your book about a week and a half ago, started the diet 7 days ago and I’ve lost 5 lbs already! Thanks =] I tried phil’s spread sheet today and it does compute my weight correctly on the flow chart thing. The lb numbers on the side start at like 50 lbs more than I weigh…. Do you have an accurate Spreadsheet available to post?
Reply
Sarah — January 20th, 2011, 9:33 pm

and by does I mean does not.
Reply
Nathan Seaward — January 20th, 2011, 9:52 pm

Hey Tim,

Absolutely love both your books, they are my bibles for life! Both are pretty dog eared, i’m a committed student! I must admit its my day off the diet tomorrow and I’m pretty excited. Who invented cookies anyway!?

One question.
You advise that during the PAGG routine, you must maintain adequate B-Vitamin intake. Can you recommend how and what supps (or natural) you use to achieve this? i.e Does the slow carb diet provide enough B vitamins to support the PAGG schedule.

BTW. As a kiwi, I’m dying to know who “the kiwi” is in the book! Though i suspect I’ll never find out!

Thanks for everything you do.
Nathan
Reply
Jenn B — January 20th, 2011, 10:58 pm

i’ll be in SF all next week on biz – usually come to SF to chow. Suggestions for delish slow-card meals in the city?

thx,
Jenn
Reply
- Tim Ferriss — January 21st, 2011, 5:03 pm
  
  Ferry Building farmer’s market.
  Reply
Matt — January 21st, 2011, 8:33 am

I’m now almost a month into following the SCD and including KB swings into my workout but either my posterior chain is super under-developed or I’m even more out of shape than I thought because I can hardly fit more than one KB swing workout into a week because of muscle soreness and fatigue. Also, despite being a 30 year old male I find the 25lb KBs challenging enough at the moment.

I’m not restricting my meal portions and getting a solid 7-8 or more hours a night of sleep, plus drinking loads of water, so I don’t think any of those variables are to blame.

Anyone else finding the KB swings lead to almost a week of soreness in hamstrings and general tiredness?
Reply
Frank — January 21st, 2011, 6:20 pm

bought the mp3, the dvd and three books to hand out to coworkers….one question…can i do kettlebell swings everyday?
Reply
- Tim Ferriss — January 21st, 2011, 7:23 pm
  
  I wouldn’t recommend every day. 3x/week is plenty.
  Reply
Mikkel Bygum — January 22nd, 2011, 11:47 am

Hey Tim. Thank you for your book – interesting reading!

I’ve got some practical questions. I am thinking about doing the strength program with 3 sets of 2-3 reps of deadlifts and bench press followed by plyo (3 times per week) and the torture twists. But I am also thinking about adding DB swings to the program. Do you think that’ll be overkill? I’ve been training with weights for a year now plus running and doing Wing Chun. My age is 20.

Question no. 2: Did the athletes in your book both walk those three times per week for conditioning and at the same time do the strength program?

Question no. 3: Are you positive that the Occam protocol won’t forsake some parts of the body? Speaking from an aesthetic point of view. It’s a major change and mental challenge for me due to the fact that I’ve been doing a fullbody program 3 time per week the last year. So downgrading to training each body part only once a week with so little volume? .. Hmm Would Occam’s protocol really be more effective than a 3-times-a-week-fullbody?

- Mikkel from Denmark
Reply
Jill — January 22nd, 2011, 1:18 pm

OMGosh Tim,
I just received your 4hb book last week I was impatient but it came and then upon reading right away I got to your site here then saw the kettle-bell swing and couldn’t wait until today to go get my pipe parts which by the way came to a whopping $22.00 from the Do it Center and put it together right away and found my long lost dumbbells and grabbed the plates of a total of 5 pounds each x 4 to round out to a total of maybe 25 pounds with bar. I started the swing thinking I’m going to have to add more weights right off the bat but damnnnn….. I was only able to accomplish 20 swings! I can sure feel it too. I will try again later today to get more in to get up to the 75 swings total.
I am Pumped and ready for changes and it is sooo easy to follow you!
I took pictures and measurements and started the slow carb as well

Thanks Much my fitness guru!
Jill Heller
Reply
- Jill — January 28th, 2011, 10:44 am
  
  Okay… went from the original 25 lbs. of weights with 20 swings I am now up to 45 swings before stopping and recoup enough to squeeze out the other 30 and rest a couple minutes and repeat the second set. My legs are feeling unbelievably stronger already and I do this 2 times a week and walk 3.4 mph on treadmill 2, 1/2 hour increments for a total of 3 miles everyday 6 days a week. I feel great! Lost 4 pounds in last 3 days! Down a total of 11 pounds already! BAM! Been slow carbing for over a week and love the binge day! INCREDIBLE I lost a pound after that day! I love this 4 hour body book. Thank you for giving me the tools I can easily use to drop this darn weight!
  
  Jill~
  Reply
Bob M — January 22nd, 2011, 7:52 pm

OK, I’ve got some info here that may help DIY kettlebellers.

- At The Home Depot, I originally bought the piping called ‘black’ (supposedly is stronger), as opposed to just plain galvanized. At least for the 12″ piece I got, it was a skoch too big for the 10 lb. (but not the 25 lb.) ‘standard’ free weights I bought at The Sports Authority (different ‘brands’ for the two, BTW). I brought my 10 lb. weight into THD, and found that the plain “3/4″ galvanized pipe fit. The black and regular galvanized appear to have the same thread sizings though, for interconnect.

- Note that the “3/4 diameter” referenced in the book is how the piping, T, and floor flange, are labeled, but that 3/4″ is about 1″ *outer* dimension, and about 13/16″ (1/16″ more than 3/4″ inner dimension). If you go by the labels (and don’t use black) you should be fine, but keep this in mind.

Bob
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gentinphilly — January 23rd, 2011, 3:37 pm

Hi & many thanks for the great resources, the videos are a TREMENDOUS help, I believe I almost have the swing correct.
But, just to check, I am not feeling it impacting my buttocks, which I figured I would since that’s the side it’s targeting. I’m mostly feeling it in my upper arms, triceps specifically.

I’ve pretty literally just started so perhaps this just has to do with muscle soreness more than anything, but thought I would check to see whether I should be feeling it in my rear. Wait, that doesn’t sound right…. you know what I mean

Again many thanks.
Reply
Tamara — January 23rd, 2011, 10:41 pm

Can you use the Kayaking Dry Bags listed on p.345 for doing Kettle bell swings or other kb exercises? Seems like this would be an easy and flexible option unless I’m missing something?
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- Tim Ferriss — January 24th, 2011, 3:36 am
  
  I would suggest doing them outside! Yes, it should work, but I wouldn’t risk 20-30 gallons indoors. Try it out and let us know how it goes!
  
  All the best,
  
  Tim
  Reply
  - Kelly — November 17th, 2011, 2:20 pm
    
    Hi Tim,
    Potentially cool money saver for small-handed people:
    
    Use a dumbbell for kettle bell swings!
    
    My hands (ladies size small-medium in gloves) fit easily side-by-side on the dumbbell handle holding it horizontally.
    
    Will using the dumbbell instead have the same effect as the kettlebell/t-bar?
    (The only difference I can ascertain is that the weight does not does not extend beyond my hands when holding a dumbbell the way it does with a kettlebell).
    
    Can you confirm if the effect/gains will be the same?
    
    Thanks for your brain! (PS, they really should give you an honourary Ph.D. for all this work).
    
    Kelly
    Reply
Heyward — January 24th, 2011, 10:42 am

wOO! Pounded the yerba mate and the green tea; then, with blood surging through arm veins, proceeded to do a two-handed swing:

45lbs x 75
Time: 3:48! Way better than the 7:25 I started with two weeks ago! I LOVE kettlebells!!
Reply
Heyward — January 24th, 2011, 10:43 am

….and CAFFEINE!
Reply
Vanessa — January 24th, 2011, 11:44 am

Hello, Tim,

I love your book, and have already lost 7 pounds in two weeks…not bad!

So, to keep me motivated and others, I have started a group on facebook for people to post their results and questions so that we can help each other.

I hope that you don’t mind…

The group can be found for those that want to excel in this diet at http://www.facebook.com/home.php?sk=group_103604729716668
(copy and paste the link in your browser if it is not active)

Please join so that we can all keep up with Tim’s latest news. You may post your results or any new findings or interesting story you see about his book.
Not many of my friends are doing this diet, so It would be great to have all of you join so that we can discuss the diet and progress.
Reply
Angi — January 24th, 2011, 1:23 pm

I didnt see this anywhere, but do you have a beginning kettlebell weight for women that you recommend? Do you want us to start with 53 pounds too?
Reply
Rodion — January 24th, 2011, 3:29 pm

Hey Tim,
Any tips on bigger calves?
Reply
- Chris — January 25th, 2011, 11:09 pm
  
  I cannot resist: buy bigger cows.
  
  sorry…
  Reply
Chris — January 25th, 2011, 10:14 am

Workout A: Pull-Down

I can’t tell from picture if your hands are at the bicep, tricep or lat position on the bar? Which is it please.

Thanks!
Reply
Mike — January 25th, 2011, 4:13 pm

Tim,
I think the kettlebell swing with the T-handle is an excellent alternative to the kettlebell. Also, your book The 4HrBody is great in fact it inspired me to order The 4Hr Work Week. Would you consider almond milk as a good alternative to soy or dairy and cold processed hemp oil an alternative to olive oil as a salad dressing?
Reply
Andrew Alexander — January 25th, 2011, 7:19 pm

Look at this leech!!!!! Wrong form tambien!! que lastima
http://www.adjustable-kettlebell.com/
Reply
Andrew Alexander — January 25th, 2011, 7:21 pm

Dont buy! just view the page and leave!
http://www.adjustable-kettlebell.com/
Reply
Jason Murphy — January 25th, 2011, 8:04 pm

@Andrew Alexander Thanks for the link to our site. We apologize for the form, we are regular guys…engineers. We are much better at building stuff than at our exercise technique. However, we maintain a high level of integrity in everything that we do. Yo te lo juro compañero.
Reply
- Andrew Alexander — January 26th, 2011, 5:01 am
  
  Then give credit where it is due. Put a link to the original designer on your page.
  Reply
  - Jason Murphy — January 26th, 2011, 7:23 am
    
    @Andrew Alexander Done, I have added links to Dave Draper, Dan John, and Tim Ferriss.
    
    Just a little background (so you know that we are indeed good guys). We built the T-Handle as described in this blog…but it did not meet our quality standards (we build aircraft). So, we started cutting metal & welding, and ended up with a super rugged alternative to the version made with pipe fittings. Our version will last 30+ years. Also, I travel frequently to South America, so we made sure our device is simple to take apart and pack.
    
    We didn’t even think about selling this until a friend asked to buy one. Since most people build their own T-Handles, or buy kettlebells, we decided to make our version available to a small market of other like-minded people.
    
    We appreciate the exposure you provided on this forum. I apologize if you were offended by our product, or our marketing approach…that was not the intent.
    
    Regards, Jason
    
    [NOTE from Admin: Please do *not* put your URL in the text field per comment rules]
    Reply
- Nick — February 22nd, 2011, 11:04 am
  
  I gotta defend you guys on this one. I’m an engineer and I built my own t-bar from 1/2″ galvanized steel pipe and it didn’t take me long to start thinking about how strong this pipe thread actually was and what the cycles to failure would be on these things (especially if they’re not threaded tight enough, or getting swung with big weights in large arcs by big boys like me). I actually could see the wear and zinc dust building up in the threads after about three weeks.
  
  I like that you’ve angled the handles, should be a much more ergonomic grip for the wrist and shoulders, especially in a Yates row. Cudows! Will buy as soon as I have $50 to drop on excersice equipment in one shot.
  
  Don’t be surprised if there’s a spate of broken gym mirrors due to the homemade t-bars in about 4-6 months.
  Reply
Kara Baylor — January 26th, 2011, 10:05 am

You seem like you have a lot of anger, @Andrew Alexander – though i’m not sure why… Those guys came up with a durable permanent version of the DIY Home Depot contraption. is the cost the same? No. Why? Because it’s made better, and comes with a lifetime guarantee. Tim Ferriss says something like “most women should start with a 35lb. – 44lb. kettlebell.” In a quick internet search, the cheapest price i found was for a 30lb kettlebell for $24.00 + $26.00 shipping. That’s just for my FIRST kettlebell!
I’m a struggling entrepreneur, and i don’t have tons of cash to invest in what are essentially rocks with handles. What i do have are plastic-coated weights, the desire to use a kettlebell alternative I can be sure won’t result in 30-50lb projectiles flying around my basement, and respect for someone who seems like they may have found a “muse.”
I say good job improving on a great idea!
Reply
- Andrew Alexander — January 26th, 2011, 8:09 pm
  
  Im not trying to be the invention police here, nor am I angry. I just wanted it to be brought to attention. The originals purpose was to save people money. It was bought forth for free by tim(by dave draper). Just give credit where its due. Then again, this is just my opinion. It is also my opinion to practice being a shark, meanwhile letting others live the guilt of being a remora.
  Reply
  - Chris — January 26th, 2011, 10:49 pm
    
    a shark? LOL
    
    maybe a brine shrimp.
    
    imo
    Reply
Jon S — January 26th, 2011, 11:14 am

Just another option: Walmart
I’m 65 and traveling the southwest in a Motor home and I have never seen a kettlebell, which I thought would be a perfect way to get a workout on the road. I called many of the gyms and sports equipment stores in my path but no kettlebells. So… I thought I would build the pipe thingy cause I’m familiar with pipe fittings. I called Walmart and they had the plates so I looked for a Walmart with a Home Depot nearby and went shopping. First to Walmart for the plates and low and behold in the same isle with weights, “KETTLEBALLS”
Cheep, cheep, cheep and no shipping!
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irth — January 26th, 2011, 6:28 pm

Super demo.. thanks a bunch. Before seeing this posture, I was doing it a bit backwards but had great results anyhow.

Here’s what I did:

Feet 6″ apart pointing straight ahead.
Starting position is standing with kettle bell hanging loosely in both hands.

The Swing: drop your ass way back, like sitting in a chair (keep shins straight). As your bum goes back and down, lift the kettle bell slightly up and out so that the top of the swing has your arms perpendicular with the ground and at a 30-45 degree bend at the elbows.

The feeling to go for is a funny balance on the heels as your butt is counterweighted by the kettle bell. Try it out sometime.

I’ll use your technique soon! Thanks again.
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Dean — January 26th, 2011, 9:36 pm

Just an FYI – bought a 50 lb Kettle bell from Walmart for about $60 bucks and they delivered it for free to the closest store. Other places wanted $40 bucks to deliver the kettlebell.
Reply
Andrew Alexander — January 27th, 2011, 4:57 am

@jason murphy
You made my morning when i saw it was true
@chrs
never seen a remora on a shrimp, funny thought though
Reply
Don — January 27th, 2011, 5:40 am

Tim,

have you any thoughts on saddlebags?

If the kettle bell swing is good for saddle bag reduction, do you think it’s because of the increased hip extensor function?
Reply
Rebecca K. — January 27th, 2011, 6:31 am

This book is f’n FANTASTIC.

I just started the swing and I’ve noticed my arms don’t go up as high as I believe they should. My understanding is they should fly up simply from the force of the thrust, yes?

Am I just not forceful enough? Maybe I should do these when I’m angry…
Reply
jelly — January 27th, 2011, 11:07 am

Random question…

What protocol can be used to eliminate man-boobs?
This topic wasn’t covered in 4-Hour-Body.
Reply
Kara Baylor — January 27th, 2011, 12:50 pm

@Andrew Alexander you seem more like a crab…in a bucket.
Reply
- Andrew Alexander — January 29th, 2011, 11:37 am
  
  lol how creative
  Reply
brent butler — January 27th, 2011, 3:39 pm

question for tim or anyone, maybe i just cant find it but if i’m following the effortless superhuman protocol, are there any special dietary requirements besides the SCD? just looking to be lean and strong for jiu jitsu with a little running/bjj conditioning thrown in. thanks for your time.
Reply
Susan K — January 27th, 2011, 5:04 pm

Cat vomit = kinda hard, requires concentration.

Found a much better and more fun substitute, if this soreness in my gut is any indication.

Damn you auto correct will get you laughing in whatever that muscle is that Cat Vomits use.

http://damnyouautocorrect.com/
Reply
Char Espo — January 27th, 2011, 7:10 pm

Hi Tim:
I’ve been reading your “4-hour Body” book and have a couple of questions on the slow-carb diet.
1. You say to cut out dairy and I’m a milk drinker. What is your take on the “pure almond” by Silk as a milk substitute??
2. Cutting out sugars. What about 100% pure honey??? And you do not mention the newest sugar substitutes of Trivia an Stivia –should these be eliminated too??
I’m sure I will have more questions by the time I finish the book, but for now as I get ready to try the slow-carb diet, the answers for the above questions will help me to start with.
Thanks for your time
C Espo
Reply
- Chris D — January 28th, 2011, 10:38 am
  
  I believe honey is mainly fructose and glucose sugars and should be avoided. It is primarily fructose and glucose.
  
  Taubes specifies fructose is metabolized exclusively in the liver turning it into fat, and shipping it to our fat tissue. Taubes: “Why We Get Fat” pg. 136-7. There is more in there that paints a less flattering picture.
  
  Maple syrup is primarily composed of sucrose and water. It’s similar to table sugar…
  Reply
Scott — January 28th, 2011, 8:36 am

I’ve been doing kettlebells for about 9 months now and I love them.

I’ve got lower back and hip issues from a motorcycle accident I had and gradually adding more swings in to my routine has really helped a lot! I also get my girlfriend to do swings and kettlebells with me for the exact reason that you stated in your title, I’m an ass man!

I’m finishing up the 4-Hour Work Week right now and then I’ll be moving on to the 4-Hour Workout! I can’t wait to dive in!

Thanks for all the advice and help!
S.
Reply
Scott — January 28th, 2011, 9:27 am

I’ve been doing kettlebells for about 9 months now and I love them.

I’ve got lower back and hip issues from a motorcycle accident I had and gradually adding more swings in to my routine has really helped a lot! I also get my girlfriend to do swings and kettlebells with me for the exact reason that you stated in your title, I’m an ass man!

I’m finishing up the 4-Hour Work Week right now and then I’ll be moving on to the 4-Hour Workout! I can’t wait to dive in!

Thanks for all the advice and help!
S.
Reply
Jared — January 28th, 2011, 1:28 pm

What a great and inexpensive tool! It literally takes 30 seconds to assemble and it works just as well as any other kettlebell for two handed swings. In Canada, it cost me closer to $20 dollars for all the supplies but most adjustable kettlebells in our area cost at least $150. I didn’t see much documentation of the t-handle on the net after I read about it in the 4HB so I made a quick video on youtube: http://www.youtube.com/watch?v=SEzsnmYpovM but I see now that Tim already has a video of it on Bodybuilding.
Reply
- Andrew Alexander — January 29th, 2011, 11:45 am
  
  nice plug there for your blog, but i gotta say it was done very respectfully, im checking your blog now. well done lol
  Reply
Michael — January 28th, 2011, 7:03 pm

Tim / all,

Anyone else integrating R-phase (z health)? I’d love to hear your feedback.

Being more or less a form junkie, knowing I won’t rest until I’m swinging the big boy like Ferris and realizing that unbridled momentum can be a dangerous thing, I found a top-notch kettlebell guru and took a few private lessons to be sure I was nailing it…. a huge part of which wound up being a Z health primer (basically dynamic joint mobility through SAID, Proprioceptive Enhancement (sensing the position, location, orientation and movement of the body parts), and motor learning theory. My experience (your mileage may vary) was impressive and immediate. I can foresee huge benefits in many of my athletic pursuits.
Reply
John Gosselin — January 28th, 2011, 9:29 pm

Tim,

You’ve changed my life in every way possible… I’m a bit of a non-fiction freak, but in the most in-opportune of ways I found myself having to pull over yesterday.

It was due to your NEW AND IMPROVED 4 Hour Workweek Audio book (it kicks ass BTW), but the section on AJ and outsourcing and “Chicken Dance Elmo” had me dying… As I battled the electric company from shutting my service off daily, my 3 year old Zack had an Elmo knock off named MELMO (Elmo’s brother LMAO)… The things you do to study how the NR live.

Don’t know you personally, but I love you buddy – Stay Real!
Reply
- Tim Ferriss — January 29th, 2011, 3:28 am
  
  Thanks, John! AJ is a total riot Give the little fella’ a hug from the Ferriss clan.
  Reply
- Chris — January 29th, 2011, 4:30 am
  
  No Kate jokes please.
  Reply
  - Andrew Alexander — January 29th, 2011, 11:48 am
    
    lol
    Reply
Sysy — January 29th, 2011, 7:39 am

Wishing your abundant talents would be used on some type 1 diabetes, haha. Great job on the book! It’s the coolest thing I’ve read in a long time. Thanks for the info on kettle bell training, I’ve been dealing with some diabetes foot issues and had to stop my typical workouts. I can stand in place though and it’s been 2 weeks and I’m already seeing major results from the kettle bell.

I’m going to start my own diabetes science experiments soon with some stuff from the book. I hope to report good news back!

THANK YOU SO MUCH, TIM!

In case anyone is interested, here are some early but exciting findings on glucagon that may be huge for insulin dependent diabetics and change a lot of what we know about diabetes:

http://www.diabetes.co.uk/news/2011/Jan/glucagon-could-become-insulin-replacement-for-type-1-diabetes-treatment-91593022.html
Reply
Steve Francis — January 29th, 2011, 10:39 am

Re the T-bar setup – here’s what I did for cheap/easy weights to load the T-handle. Cost is $3.

1. Bought 60 lb.bag of concrete mix. Mixed it in a wheelbarrow.
2. Placed it into 3 plastic buckets/containers of different diameters.
3. Made a hole in the center of the wet concrete and inserted a toilet paper tube into the hole. Let concrete set for 3 days.

Voila. I have two 25 lb weights and one 15 lb. weight that I can mix and match on the T-handle. Kewl.

Yes, I know it adds up to 65 lbs. Some of that extra weight is water. The rest, I suppose means the bag of dry concrete weighed a bit more than 60 lbs. Or my scale is off.
Reply
Kim — January 29th, 2011, 3:19 pm

I have just started, but can only manage 13 reps with 30 lbs. Should I just keep at it with this weight, or lower the weight?
Reply
- Matthew Scheuerman — January 29th, 2011, 7:39 pm
  
  Hey Kim,
  
  I’m a guy (not that it really matters) and bought a 20 lb kettle bell because I knew that I’d need to start off with that and eventually grow into a 50lb kettlebell.
  
  I couldn’t do 75 reps at first so I did 3 sets of 25. Within 1 month I’m at 75 reps in one set and I don’t even start to even feel like I’m getting tired until rep 45.
  
  Just keep working at it but based off of what Tim wrote in the Superhuman chapter I would recommend doing 11 reps in a set and if you don’t want to do multiple sets then that’s understandable.
  
  It’s not about how much you can do with a kettlebell, it’s about what the kettlebell will do for you.
  Reply
  - Kim — January 30th, 2011, 11:43 am
    
    Thanks! That is what I am going to try.
    Reply
Ruland — January 29th, 2011, 4:46 pm

Having used the Metzner (now Geek to Freak 2.0) workout for more than a decade, I am dying to find out how to integrate the kettlebell swing (mostly for fast rep biceps work) with that. Tim’s strength is synergism so I was wondering how best to get these two puppies to play well together. Without overtraining, of course!
Reply
CarolynDiver — January 29th, 2011, 6:35 pm

My question is can we have smoke pork or bacon cooked in the beans.
Can we have fresh peas, like blackeyes and other fresh peas. My husban and i are starting the diet tomorrow. thanks!!!
Reply
Erin — January 29th, 2011, 7:23 pm

Hi Tim et al,
Started this last night and my god that is a killer exercise!!! Feeling it bum inner thighs mainly. Started with 12 kg then went to 10kg. Trying to get the form right. Feel like slipping more into a squat when get fatigued. Would it be better to to start with very light weight and concentrate on form, or keep weight same but less reps in set?
Thanks for any feedback
Erin
Reply
- Chris — January 30th, 2011, 7:38 am
  
  Form first, then increase reps, sets, and weight
  Reply
Kerry — January 29th, 2011, 8:32 pm

I was lamenting the fact that I needed to save up for kettlebells the other day. My teenage kids noticed my cast iron dutch oven sitting on the counter and suggested I use that. I have tried it this week and it seems to be working. I L-O-V-E the book. Tim, you are a great writer.
Reply
- Chris — January 30th, 2011, 7:40 am
  
  LOL You are making my mouth water thinking about your Dutch oven!
  
  ok, yah, i m a little diff. ;P
  Reply
Kyle Del Bonis — January 30th, 2011, 7:07 pm

Hey Tim – long time fan, (4+ years) first time commenter.

Loving the book so far, enjoying measuring things and putting your theory to practice — but I got one burning question.

What BF% were you at, and what diet were you one, when you achieved your abs using the kettlebell and ab workout program? (and how much BF% did you lose?)

Thing is, I’m at 14.5% BF right now, so slowcarb ain’t gonna take me much further.

And right now I traveling the country working outta my solar-paneled van (inspiration thanks to you and the 4HWW, of course) so I can’t quite join a gym right now.

I bought a kettlebell and a BOSU ball, and have been on that program for two weeks.

I just want to know if I should be able to expect to see results like yours in four more.

I’m doing a slowcarb/primal mix diet (sometimes I eat more fat than legumes, and am still doing a cheat day.

Thanks for you continued inspiration and insight!
Reply
Nick — January 31st, 2011, 12:45 pm

Four week SCD update!

lost 17lbs, would guess maybe 5% bf lost,
have been doing pre-hab and KB mondays and fridays this was going great til I helped my brother move yesterday. did something to my back under my left shoulder blade which only gets better if i stretch my right glute

Sorry I don’t jhave real BF or inch measurements up to date, but I get lazy with tracking things pretty fast. Easy thing for me to note though is my wife definitely likes the results!

Thanks Tim.
Reply
Maria — January 31st, 2011, 5:58 pm

I like to workout first thing in the morning, this delays me from eating within an hour of waking. Is eating a little over an hour o.k.?
Reply
- Barb — August 9th, 2011, 9:50 am
  
  I would like the answer to this also!
  Reply
Laura — February 1st, 2011, 5:11 am

Tim,
Thanks for the great book of tools and knowledge. Both my husband and I, being 55 yrs old, figured we would not lose as quickly as younger people on the Slow Carb diet, but am pleased and encouraged by the results – 1/2″ loss at waist and 5+ lbs. gone – just after 6 days! Starting the kettlebell exercise today and excited to see what changes that will bring.
Reply
- Laura — February 1st, 2011, 8:44 am
  
  Also, St. Jude Children’s Research Hospital has a special place in our town and hearts. Thank you for the donations from your book sales!
  Reply
Sarah J — February 1st, 2011, 12:55 pm

So I started the Kettlebell swing on Saturday and followed up with it, and Workout A (dumbell Squat, sprinter lunge…etc), yesterday. Today I can barely move, if that’s not a sign that it does something….So here’s to hoping! I’m combining it with the diet as well. What girl wouldn’t want the perfect ass? I’ll let you know if a few weeks if I can balance some shots.
Reply
Lolly — February 2nd, 2011, 9:47 am

I found that when practicing the kettle bell swing i stood with my back to a wall, so my bum would just touch the wall when i did the swing correctly did that without weights and then with a light kettlebell, until i got it.

Day after my first session using 16kg with 50 reps my Hamstrings, glutes, hips and lower abs were worked, but thats good!
Reply
Kyle — February 2nd, 2011, 12:33 pm

This isn’t a KB question, but wasn’t able to find where to post this. When I perform the myotatic crunch I’m not feeling it in my abs or obliques, but it does seem to be straining my lower back. As it seems to be a fairly simple exercise, I’m pretty sure that I’m doing it properly. Does anyone else experience this?

Thank you.
Reply
Nicky Spur — February 2nd, 2011, 7:21 pm

Finally tried this today — didn’t expect the cardio aspect, this workout is fantastic!
Reply
Jennifer — February 3rd, 2011, 4:09 pm

Okay Tim. I have been following the slow carb diet and exercise program perfectly and I have not lost a pound. I am on day 11……went from 135# to 133 back to 135 now. TOTALLY BUMMED OUT! No inches lost either…..measuring in at the exact total inches. I also have a bioelectric body fat monitor and it tells me my body fat percentage has climbed from 22.5 to 24.7.

I have been taking the supplements and sticking to the beans, veggies and eggs criteria (I am a vegetarian so no meat). I have been getting the 20-30 grams of protein per meal and eating beans until I can’t eat anymore of them. Just coffee in the morning, water all day like it is going out of style and a glass or two of dry red wine at night.

What gives? I was really excited to try this because it is something that I can stick to without struggle….but no results? I think I am going back to my p90x workouts and fruit and yogurt smoothies.
Reply
- Charlie Hoehn — February 4th, 2011, 1:17 am
  
  Jennifer- Have you tried eating 30 grams of protein within thirty minutes of waking up? This is covered in “The Slow Carb Diet II” chapter as one of the main stalling points. If you’re only having coffee in the morning, that might be part of the problem.
  
  Best of luck!
  
  - Charlie
  Reply
Sarah j — February 4th, 2011, 7:09 am

Jennifer – what type of beans are you eating? Give an example of your meals. I’ve been on the diet/exercise since Monday and have lost 4 lbs already. I’m making sure to eat first thing and spread my meals out every 3.5-4 hours. I have beans with 2 of them and just simple protein right away in the morning. Otherwise I add tons of veggies to everything. Although I am not taking the supplements, nor do I think I’m going to. What’s typical for your meals?
Reply
Maggie — February 4th, 2011, 10:12 pm

hey tim,

i just started the diet, (5’3 128 pounds around 20% bf, looking for a 13-15% bf) but i am currently also training for a spin-a-thon (like a marathon but indoor cycling for 6 hours. I know that is a lot of cardio. Will it affect my fat loss? I usually spin for 3-4 straight hours on sundays, so should i carb up during my spin class even though its not my cheat day (cheat day is sat.)?

thanks,

maggie
Reply
Ruland — February 4th, 2011, 10:20 pm

Tim,

Kettlebell swings 48 hours after pull day?

Don’t know if I have the conjones to go to push/pull after a decade of the Metzner upper body1/ legs /upper body 2/ legs regimen.
I wonder if the Swings could go 48 hours after the upper body days.
Seems like a lot for MED…
Even at 62, I am happy to be still learning. Learning from the best, Tim

Mike
Reply
Andrew — February 6th, 2011, 1:17 am

Have I mis-read the MED (minimum effective dose) thing? Can I seriously expect to reduce my exercise routine to 3 kettle bell sessions of 75 swings (working up to 150) plus the bosu crunches… and that’s it!? (plus the few extras Tim mentions he did on the middle day)

I ask because I’m 2 weeks into slowcarb and looking to introduce more regular exercise.

It just seems too good to be true that that’s all I need to plan for, time-wise.
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Marcusb — February 6th, 2011, 1:50 am

Tim, finding it difficult to get parallel shins during the initial dead lift ahead of the kb swings. Any advice. Many thanks for the book. Marcus
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Lucy — February 6th, 2011, 1:30 pm

Hi Tim
Does your 4HB offer anything at all for a 56 years old lady, 5ft, 9st12lbs who wants to lose 2 st? The catch is, I have CP.
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DeeAnn — February 7th, 2011, 8:44 am

Hi Tim or anyone who can answer this – I bought the downloaded-able version of the 4HB. It lacks photos so I go to the 4HB site and find most of the stuff.
Cannot however find the “flying dog” photos to know what this exercise is.
Anyone?
Thanks.
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Jeni — February 8th, 2011, 1:50 pm

DeeAnn,
Flying Dog is the third picture down on this website http://westvalley.edu/pe/stretch/stretch_065.html
Reply
Elizabeth — February 10th, 2011, 5:49 pm

Hope someone can help me with this question. Getting ready to start week 1 but I notice under binge day section it mention taking PAAG while binging but the next section mentions taking it every day. Which is it? Do you take it every day or just when binging?
Reply
Mike Lutter — February 10th, 2011, 9:08 pm

Tim,

I built the t-handle. Excited to use it.

Don’t know if anyone has mentioned, but I thought I might point out that one could, for just $1.57 each (Lowes’ price) buy some caps to put on the end of the handles. It covers up the threads somewhat, and gives a stopper to the end.

I put the caps on mine and I think it adds a nice solid grip to the device. I filled the space between the cap and the Tee joint with some duct tape. I think it came out really well.

I also torqued the crap out of each joint with a vice and pipe wrench. All except, obviously, the tee and the weight bar, which you need to have loose to take the weights off and on. But for the force of God will those other joints come undone….

I think these changes make the device feel a little beefier. Just hand threading didn’t feel really secure, this way is super solid.
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Robert — February 11th, 2011, 5:16 am

Hi Tim,

I’ve been doing the kettlebell swing, but it leaves me with sore muscles for a few days. Is this normal?
I haven’t really been warming up properly prior to doing the swings though, so maybe that’s the cause? But there is no real warm up program described in the book. Can you recommend something?
Reply
- Mike — February 14th, 2011, 9:36 pm
  
  Rolling your shoulders forward 10 x, and then backwards 10x. Get the full motion, slowly.
  Reply
Elizabeth — February 11th, 2011, 3:32 pm

I have a question for anyone! I am getting ready to start diet this week but am confused about a point in the book which during binge days you are suppose to take “athletic greens” and PAAG but in next chapter it mentions taking PAAG 6 days in a row with one week off a month. Do you “supplement” every day or just on binge days? Can you do just athletic greens on binge days or do you also need to do Yerba Mate Tea or can you just do athletic greens?
Elizabeth
Reply
- Chris — February 15th, 2011, 8:06 pm
  
  you might really enjoy this FB group for 4HB uswers.
  
  http://www.facebook.com/home.php?sk=group_103604729716668&ap=1
  Reply
Travis — February 15th, 2011, 7:21 am

Quick question:

I’m looking for a good home gym of some sort and was wondering if anyone had any suggestions that work with all or most of the workouts in the 4 Hour Body?

Obviously, price is an issue…but I don’t want to go cheap or something I need to replace in a couple of years.

Anyone have thoughts?

Thanks,

Travis
Reply
- Chris — February 15th, 2011, 8:05 pm
  
  u could use craigslist after u figure out what you want
  Reply
Jennifer R. — February 15th, 2011, 6:50 pm

I was really excited about your book when I read it last month – especially the slow carb diet – my husband’s Cuban so black beans are a staple and I can easily live on chicken stir frys- I now add black beans or lentils and love it. For variety (and fat) I eat chili made with extra lean ground beef and with more veg than usual – my fav is bok choy. My breakfast is stir fried veg with 1 egg and egg whites topped with black beans or lentils. I cut up lots of veg Sunday night so I have them ready to throw in the wok through the week.
I am 49 and have gained 35 lbs (from 120 – 155.5) in the last 2 years and have had difficulty dealing with my sweet tooth – especially since my B-I-L is staying at my house during the week and has an even worse one and brings home a cake every week. Even though I ate ice cream cake twice, I lost 4 lbs in the first week!… but went up 1.5 after binge day. I lost that extra 1.5 by Wednesday and ate cheesecake 3 X that week – my weight went up 2 lbs after binge day. The third week I followed the diet fairly strictly all week until Friday night and my weight went down again (151 lbs). On Friday night I binged – cheesecake, rollo’s and sweet tarts. On Saturday I binged but not big and ate a slow carb lunch, but since then my weight increased by 3 lbs. (154)
I drink lots of water, but find myself constipated. I’ve tried to add extra fat by eating a bit of almond butter in the mornings and sometimes at night, hoping this might help. It doesn’t seem logical, but has been my response on low carb diets as well and is what has made me give up on them.
This week I’m committed to sticking to the diet without cheating until Saturday. – My B-I- L brought a double chocolate cheesecake home yesturday and I have resisted! I have also started with the PAGG this week to see if that makes a difference, though will cut out the Green Tea extract tonight as I had a hard time sleeping last night (mine isn’t decaf.) – I don’t usually drink caffeinated bevs.
I swim freestyle for exercise, but haven’t been swimming anymore than usual. I’m trying to buy a kettlebell but in my town the biggest weight seems to be 15 lb, though WalMat did seem to have a 20 lb weight in a package with lower weights.
Reply
- Chris — February 15th, 2011, 7:59 pm
  
  Jennifer, you might really enjoy this FB group for 4HB uswers.
  
  http://www.facebook.com/home.php?sk=group_103604729716668&ap=1
  
  Also, you can go online at walmart.com and order whatever you want to be shipped, for free, to your local WM.
  
  best of luck to you!
  Reply
john — February 16th, 2011, 7:26 am

Great stuff here tim. Thanks!!! I started using the kettlebells about a month ago and it has contributed to my great success! Down 38 lbs.

http://jt4hourbody.blogspot.
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RAAB — February 16th, 2011, 9:32 am

Hey everyone & Tim,

Half way through the book and very impressed so far, should finish it today.
One thing – the DIY kettlebell doesn’t translate very well to UK hardware stores. I sure if you really hunted you could prob get the various parts but I live in London, know the plumbing/hardware stores and found it impossible to find parts in one day. I have never seen a flange like the one described in the book although I assume you could get one in a UK major city if you really tried. If you lived in the sticks, however, it would be nigh on impossible.

I came up with an alternative that has some additional advantages as well as being easy to source here.

1 x filler loop for combi boiler (Builders depot part # 344871281) – basically a flexible tube covered in steel braid with a 15mm compression t junction and 15mm flanged nuts at either end (the flanging is great as you do not need a tool to dismantle the kit) attached to an inline valve with a 15mm male threads at both ends.
1 x drain test plug cap (Builders depot part # 436172161) – odd piece of kit. Two 15cm metal plates separated by a squidgy 15cm rubber ring with a large centrally placed 15mm male thread, washer and large, brass, knurled nut fitted to the thread. This nut is very useful as it takes the place of the Irwin clamp.

Take the 15mm nut and olive off the end of the in-line valve and screw the cap and filler loop together using the large brass knurled nut. Get two bits of 15mm copper tubing cut to size and screw them tight into the compression joints on the two horzontal arms of the t-junction (you need two adjustable spanners for this). Tape the tubing with duct/gaffer tape and you are done! I put two 15mm compression end caps at the ends of the copper tubing to prevent my hands slipping off …. all right, because I thought it looked nice … but this is probably unecessary. To fit and change weights simply undo the brass knurled nut. Total cost about £28 (inc VAT @ 20%), takes about 5 mins to assemble.

The major difference over Tim’s model is that the arm carrying the weights is flexible which adds a new ‘twist’ to the work out – I think to the better as you have to work at preventing twist through the lifting arc and it focusses you a bit more. The set up will probably not do very heavy weight – should be good enough for starting out – but it should last longer as the impact loading on the kit is reduced by the flexibility. The flex and the flanged nuts also make it very easy to dismantle for travel/storage.

The only question I have, Tim, is whether you think the flexibility will make much of a difference? Seeing as some of the demo shots show the use of a towel on the kettlebell arm I assume the answer is ‘no’ but I would be interested in your view.

One other thing which I may have missed elsewhere. Has anyone come up with a combined starter timetable/list for Occam’s and fat loss that includes cooling/water/nutrition/supplement and the kettlebells?? If so where is it?? I know to some extent the book answers some of the cross over points but I can’t seem to find a ‘one stop shop’ generalised programme for all the elements which I assume lots of people would find very useful given the multiple timings and elements. If I don’t hear anything I’ll have a pop at it myself and post it for criticism!

Thanks for the breathing tips above – that answered one question.

Hope this helps all UK based 4Hbodies.
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Conrad — February 16th, 2011, 3:28 pm

Tim,

Listened to the audio book. From what I have found on-line I think I am missing a lot of info that is in the hardback. Looks like I’ll be buying that soon. I’m your typical 56 year old, 5’10, 220 lb. desk jockey. Tried HCG worked good until I stopped using it.
I think the audio book will help keep me motivated along with the photo of me naked on the fridge. I’ll let you know
Reply
andrew — February 20th, 2011, 7:03 am

Hi all. I just completed 4 weeks on the low carb (and very happy with the redistributed 18lbs).

But… I have a long way to go: I have a further 30lbs of fat to shed and 10lbs of muscle to gain. Kettlebell swings and bosu crunches are surely not the only exercise I need to do?

(not that I mind if that’s the case
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Jeff Martinez — February 20th, 2011, 7:21 am

Kettlebells are awesome! Swings are such a good exercise. I got a kettle at home and did the 10,000 swing challenge in Janaury!
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Alan — February 20th, 2011, 12:54 pm

Hi. I just got through reading the 4 Hour Body and am really amazed. I really want to start doing the kettleball swings. I considered the building the t-handle but another idea crossed my mind; an adjustable kettleball. I saw several that have plates and stuff, but they no longer resemble kettleballs or the proportions are wrong. What I did come up with was a hollow cast iron kettleball that you can add steel shot to adjust the weight. If designed correctly, it would be adjustable from a lower limit (15-20 lbs with nothing in it) up to 50+ lbs (filled with shot), at least, that is what I have in my mind. It would be rubber/plastic coated with a threaded insert to add or remove weight. I would appreciate any comments on this idea. Thanks
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John Elder — February 21st, 2011, 12:55 pm

Tim,
Just wanted to say I love the book. I gained 10 pounds of muscle in the month of January and at 6’3″ and 180 pounds (starting weight), 10 pounds made a huge difference on my frame. I was eerily close to my high school weight and there was NOTHING sexy about that body.

I’m also the Clinic Owner of Egoscue Nashville and greatly appreciate the praise for Egoscue. For those of you wondering about Egoscue, it is discussed on pg. 302. in the “Reversing Permanent Injuries” chapter.

I’ve written my review and a bit more about Egoscue here:
http://wp.me/pbv4c-cH

I’d love to be your “Egoscue Guru” and am offering to field any questions your readers have about Egoscue and how we can help their particular situation.

All the best to you,
John Elder
Reply
Christine Joy Cabahug — February 22nd, 2011, 3:17 am

Kettle bell exercises are very good options for those who wanted all the body’s muscles to work out. No doubt how fitness gyms today placed a lot of attention to its benefits. It doesn’t require too much space either! Even the American Council on Exercise (ACE), America’s leading authority on fitness, included kettlebells among the top ten fitness trends for 2009. It’s very effective! I’d better try this exercise to see and feel it’s benefits for men too! Thanks, Tim!
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Nick — February 22nd, 2011, 10:50 am

@ anyone struggling, the importance of measuring, the same way, repeatedly can’t be overstated. I was feeling pretty bummed out because my weight has plateaued (around 18.6lbs lost) for a few weeks. I didn’t even record weight and measurements before my last cheat day because I’d only lost the weight gained on the previous cheat day and felt as though nothing else would have changed. This weekend when I measured I’d only lost 2 lbs all week, but I had lost 6.5″ (thighs, hips, waist, navel and chest) over the last two weeks!! As much as I’d lost in the previous four weeks.

I was getting bummed when really the effects of the diet and exercise were probably at there greatest. I said when I started I cared more about the inches lost than the pounds dropped, and I’d completely lost sight of that because I way myself throughout the day like its an obsession. Even when obvious improvements were staring me in the face, like I can pretty easily do 50+ push-ups now and a month and a half ago I could barely do 20.

Everything I have bothered to try from 4 hour body has worked really wonderfully for me, even unexpectedly partially fixing problems I thought were permanent genetic issues (crooked legs, which apparently were mostly due to underdeveloped adductors, which have become much stronger doing kettlebell swings).

If you’re stuck, look at your before pics, you’ve probably changed more than you remember, and always measure your progress.

Thanks you Tim Ferriss, others are seeing my success with your book and becoming willing to try the uncommon.

Now I just have to put the body on auto pilot and get my first muse off the ground!!

Speaking of that Tim if you read this, I was wondering if you’ve applied any of this stuff to your martial arts yet? Specifically Barry Ross training methodology.
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John R — February 22nd, 2011, 11:28 am

Hello Fellow 4HBers,

Any thoughts on a tasty home-made breakfast meal-replacement drink consistent with the Slow Carb diet?

I’ve got the Plant Fusion Protien Powder, Chia seeds, almonds, and brazil nuts ready to go, but with milk, soy, and even almond milk a no-no, some ideas on what liquid to use would be a great help. (I guess water would be ideal from the diet standpoint, but the taste won’t cut it!)

Thanks!

John
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- michael — February 23rd, 2011, 12:00 am
  
  I was thinking to combine powdered vanilla (natural sugar free) and a good cinnamon blend to flavor and use water as the base. You could try a mix of lemon and lime juices, too, but will be tart. Given the high upside and relatively low sugar and beneficial fiber the acai smoothie packs seem like a potentially good tradeoff. http://www.sambazon.com/shop2/images/PRODUCT/large/37.jpg?48793
  
  As Tim mentions in the book, there are a few exceptions to the fruit rule. From previous reading berries could very well be one of them since they are low sugar and fairly acidic. I’d love to here Tim’s thoughts. I’ve allowed an occasional blueberry small snack on non-cheat days for their upside benefits (much like wine).
  
  Worth a potential 2-week experiment.
  Reply
  - John R — February 23rd, 2011, 7:45 am
    
    Thank Michael,
    
    … for the tips on how to jazz up my meal replacement breakfast drink. I will give it a try.
    
    Thanks,
    
    John
    Reply
Gary — February 22nd, 2011, 2:55 pm

Hey Tim!

Huge fan, just wanted a clarification on something in the book! I’m posting it here because it was in the same chapter (Perfect Posterior)…

During the weekly workout you did to test yourself, you mention doing reverse drag curls using a thick bar…

“Reverse ‘drag’ curls using a thick bar twice the diameter of a standard Olympic bar (I put plates on metal piping I bought from Home Depot, secured with $5 pinch clamps): 2 sets of 6 reps, three minutes’ rest between sets”

Since I’m no hardware guy and like to walk into stores knowing exactly what I want, can you break down exactly what kind of pipe, the length, etc as well as what clamps you use? Also, will regular plates fit on a thicker bar like that?

I know you recommend FatGripz elsewhere here, but heading to the hardware store to buy the parts for a T-Bar and thought I’d kill two birds with one stone!

Another thing… your routine also mentions doing Single-Arm Kettlebell Swings. Should I follow the same protocol for determining what weight to use as for the Two-Handed (20 reps of perfect form)? And would doing Single-Arms with a Dumbbell be okay… seeing as doing it with a T-Bar seems almost impossible .

And last, I swear… would you consider your own routine to be a full body workout (complete with the Flying Dogs and Glute Activation before each session)?

Thanks again for everything!
-G
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Kris — February 22nd, 2011, 6:23 pm

One tip you forgot is hand and wrist placement for males. If you hold your wrists to close on the kettlebell, you will crush your groin with your wrists on the way down.
Reply
- Carl — February 23rd, 2011, 1:10 am
  
  All these methods and alternatives are great! however, we must not forget that consistency is the key to success. We may have different instruments and get different results. However we must not loose focus and dedication to our routine in such a way we can achieve our goal to have a healthy and sexy body! Always remember to stay healthy, eat healthy and be pro-active!
  Reply
Diane — February 23rd, 2011, 10:26 am

What weight should a beginner female use for the kettle bell swings?
Reply
- Tamara MacLaren — February 23rd, 2011, 6:11 pm
  
  Book says 35-lbs for women, but I started at 25-lbs.
  
  Another spot says a weight you can do 20 reps in good form with, but not 30.
  
  Tamara
  Reply
MJG — February 24th, 2011, 8:33 am

I’ve been using a dumbbell to do the kettlebell swings for the past couple of weeks and am wondering if it still has the same benefits as the traditional workout. Basically, my gym doesn’t have free-weights (a fact I realized after I purchased the $10 kettlebell swing), so I simply turn a 45 pound dumbbell sideways and do the swings with that. The only real difference I can see, is that I am holding the dumbbell on its sides, as compared to the swing where your hands are faced down. Will I still see the results I am hoping for in doing these exercises, or should I make a change?
Reply
Dan — February 24th, 2011, 3:05 pm

Tim, I have been involved at various levels of weight training for over 25 years. I recently devoured your book and am really excited to test out your system.

Here is another alternative to purchasing expensive kettlebells: I have constructed several small sand bags using medical bags (heavy canvas, about 9 inches by 4 inches) from a local army navy surplus store ($10), a few industrial strength yard bags, some athletic tape, and some sand. You cut the bags down to size, fill them with the desired amount of sand and put them in the medical bags. I duct tape them tightly so they do not split. You then use athletic tape to wrap the handle, and viola! instant kettlebell.

The advantage of these bags is that they are variable in size (just add/remove sand) and you can use them for snatches, overhead work, and one handed work…all of which is impossible or at least dangerous and difficult with a T-bar set up.

Also, when you get exhausted, you can drop them with no repercussions! =)

Cheers!
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Jaime — February 27th, 2011, 7:58 pm

Hi Tim,
I have been doing the slow carb diet. I am on my second cheat day and I have lost 10lbs so far. I have seen several comments from people who have issues with ground cinnamon floating on the top of their coffee or tea.

Obviously, a cinnamon stick would solve that, but it’s an expensive option. Here’s a more economical option:at your local tea merchant, and at most grocery stores, you can purchase a box of paper pouches to put loose leaf tea in, you can either put your tea and ground cinnamon in together or make a pouch of just cinnamon to put into your tea or coffee. The tea pouches are pretty cheap (usually 3 or 4 bucks for 100 or so). If you are the McGuyver type, you can also tear a coffee filter and put your ground cinnamon in it, fold it shut and staple it, thus making a tea bag.
Reply
- MJG — February 28th, 2011, 7:57 am
  
  The easiest way of adding cinnamon (into coffee) is to brew it right along with the coffee in the coffee filter. This adds cinnamon flavor and avoids having anything floating in your coffee. I simply put my 6 scoops of coffee grinds in, spread ground cinnamon evenly over the top of it (err on the side of using too much rather than too little), brew a 12 cup pot, rinse and repeat.
  Reply
  - michael — February 28th, 2011, 9:00 am
    
    Please note, this does NOT work in many espresso makers. I’ve managed to slowly strangle a couple decent machines because the cinnamon is too oily and will clog your machine. If you can easily clean the filter, and do so, then it will work. A lot of the countertop machines have a multilayer filter you cannot take apart and clean.
    Reply
Amanda — March 1st, 2011, 3:15 pm

Dear Tim,

I am highly discouraged after reading this chapter that focused on KB and other re-shaping methods. You see, I have two rods in my back. They start at my shoulders at the top of the spine and run the entire length of my spine on either side to just above the hips.

I can’t lift more than 10 pounds without bad pain, plus my doctor tells me not too. So most of the weight training is out for me, I can’t do the myotatic crunch because is requires your back to bend which mine does not do. Additionally, I can’t do many stretches because again, it requires bending of the back. I can’t run for more than 10 seconds without sharp back pain and I can walk for about 5-8 minutes before I have to sit down to rest my back.

I have weight I so desperatley want to lose, and It seems like I can’t do anything to speed it up. I bought wrist and ankle weights to help build muscle, hoping it will help.

Please help in any way. I know I can lose weight just by following your diet, but reshaping is different. I will take any advice. I don’t like excuses and I’m not trying to give them to you, I’m just being a realist. I can lay flat on my back, so if you can reccommend something for me that could help shape without all the bending and turning, I would be forever grateful! =)

Thank you so much!
Best regards,
Amanda
Reply
- CaptiousNut — March 4th, 2011, 7:26 pm
  
  Amanda,
  
  Buy Esther Gokhale’s book – 8 Steps To A Pain-Free Back
  
  She’ll teach you how to sit, stand, walk, and sleep properly. When you figure it out, as I recently have, you’ll see that one can get near-ripped abs and a toned butt from perfect posture. In other words, you can shape-up without working out. It’s worked for me and my damaged back. Good luck.
  Reply
  - Amanda — March 5th, 2011, 12:21 am
    
    Dear Captious Nut,
    
    Thank you very much for your advice! I’m going to go onto Amazon and check it out. =)
    
    You’ve encouraged me with your story, and thank you for taking the time to reply to my message!!
    
    Sincerely,
    Amanda
    Reply
- CaptiousNut — March 5th, 2011, 4:10 pm
  
  Good luck to you.
  
  One more low-impact thing you should definitely give a go is that supine progressive groin stretch that’s mentioned in Tim’s book.
  
  I’ve been doing it (without the apparatus) and profiting greatly.
  
  Email me on the side if you have any questions. I’ve battled my broken (car accident) back for 12 years and I believe I’ve recently turned the corner.
  Reply
perfect face for radio — March 4th, 2011, 12:59 pm

Been trying kettlebell swings.

Have a few questions.

1: I have short arms. To touch the ground w/ the kettlebell I have to take my theighs past parallel to the floor. Is it ok to place a phonebook between my legs to do the touch w/o that over extension?

2: again, w/ my short arms, I don’t seem to get the full range of motion on my swing if I try to duplicate the video demo. I can compensate for this by bending my knees more than in the demo, or bending at my waist more than in the demo. Would one be more advised than the other???

3: I’m worried about my form in general. With each downswing, my feet slip farther apart. By the 35th swing, it’s getting.. Interesting.. Pretty sure if I went 75 straight, I’d end up in a full split. What am I doing wrong?

Thanks
Reply
Stacey Simmons — March 4th, 2011, 4:27 pm

I bought the kindle version, and a hardcopy for reference. Many years ago I had an ovarian rupture, the hormal result of which was 70lbs of additional body fat. I have exercised, dieted, had aesthetic surgery and still struggle. I’m doing the slow carb diet, (2 weeks now- c’mon Saturday!), I have been out of the gym/kettlebells the past two weeks due to a respiratory infection and back injury- but ready to get back on the train this week… I’m wondering though if you have any particular advice for people with hormonal disruptions or diseases.
Reply
John Elder — March 7th, 2011, 8:32 am

Hey all,
Here is a link to the Supine Groin Progressive video (the one that Tim talks about on pg. 303 with pictures/descriptions on pg. 305) that will help you understand what it’s doing for you.

http://www.youtube.com/watch?v=-qc2jMElwRY

Contact me with any questions.

All the best,
John Elder
Egoscue Nashville
Reply
Heather — March 8th, 2011, 6:11 pm

Tim,
A possible solution to try for hair loss: I believe the culprit is shampoo. Many of the ingredients (even fr. health stores) are harsh to say the least (i.e. it’s rumored that plastic is in Pantene).
I use baking soda and although the process isn’t the same and takes some adjusting at first, it’s easy and worth it. There are rinses too like some teas or vinegar to replace the conditioner but I rarely need to condition since my hair is retaining it’s natural moisture since I don’t use the shampoos anymore. Depends on your hair type too.
Anyway, my hair is fuller and healthier looking. I am especially happy that I’m cutting out all those plastic bottles that could end up in the ocean’s garbage patches (http://5gyres.org/).
Anyway, I don’t know for sure but even if it doesn’t help with hair loss I think you will still like the switch if you try it for a while.
Heather
Reply
John — March 9th, 2011, 1:37 pm

Tim,

From just watching the video it seems like this exercise would put a lot of stress on the knees at the top as you’re popping your hips forward. It seems that the hip pop would also drive the knee back, as if your leg was trying to fold the wrong way. Is this a legitimate concern?

It seems like there are other ways to directly target the glutes in that range of their motion, instead of this indirect way. In other words, at the lower part of the squatting motion, the force of the muscle is working directly against gravity. Toward the top, the muscle is moving closer to a 90 degree angle to gravity, and thus the resistance against the muscle is less. That’s why guys can squat so much weight if they don’t go down too far, but if they do a proper squat all the way down to thighs parallel to the ground, suddenly their “max” goes way down.
Reply
Jennifer Goodwin — March 13th, 2011, 5:21 pm

The kettle bell kettle bells link is not working right now.

Just completed ten minutes straight with an 8lb weight until I get the real deal

Can’t wait to write Tim’s name on my ass cheeks as a testimonial.

Jennifer Goodwin
Reply
Ruland — March 14th, 2011, 2:51 pm

Me too!

Uh, wait… I am dude.

Never mind…

Butt seriously, though I wish he would answer my question.
Reply
- Jennifer Goodwin — March 14th, 2011, 2:56 pm
  
  I don’t know anything about Metzner but did you check out BodyRock.tv ? They might have some videos that integrate those 2.
  
  Good luck! I’m *addicted* to these. I mean ADDICTED!
  Reply
Slow Carb Coconut Macaroons « Four Hour Body Recipes — March 15th, 2011, 7:04 pm

[...] endorses coconut oil throughout his blog. When specifically asked about shredded coconut, he said, "A little coconut is totally fine, but I wouldn’t eat it as an entree." So do not treat these as meal replacement bars! Filed under: Thoughts Leave a comment [...]
Alison Linnitt — March 17th, 2011, 1:36 am

Quick question for anyone who might help…Could you use a sandbag in place of a kettlebell?
Reply
Exercise/My Gym Program (Health Kick Update 7) « tanoshii.ki — March 19th, 2011, 10:01 pm

[...] programs. However, my current “inspiration” is from the Four Hour Body chapter ‘Building the Perfect Posterior‘ which praises kettlebell swings. A weight training day will begin with a 5 minute [...]
Spencer — March 22nd, 2011, 5:41 pm

Hi Tim,

I just got your book and have been engulfed for the last week. Thank you first and foremost.

I’m 36 with a wife and 2 kids and basically looking to drop 20. My job allows me to travel to China 3-4 times per year. I just got back after almost 2 weeks and it was a great springboard to trying the slow carb diet as I have basically dropped dairy, wheat and have been eating alot of proteins and fresh veg.

I have been trying to adhere to the slow carb diet, but being a huge foody and someone who loves to cook and eat I am having a hard time sticking to eating the same things. Any suggestions? Second, are polenta and ezekiel bread are on the naughty list? They seem legit, but wanted to double check. It’s been tough to knock the beer, but thanks for keeping the dry reds available. I have just stocked up on a few bottles of Multipuciano d’abruzzo to get me through.

Keep up the good work, and I’m stoked I just ordered some kettlebells.
Reply
- michael — March 23rd, 2011, 1:34 am
  
  There is no real reason being a foody and a cook conflicts with the SCD. I have been cooking for 34 years and started a food business a while back, love to cook & entertain, but making delicious food that fits SCD is easy. You just have to think and be a bit creative. I love using lentils, spinach, cauliflower and curry mixes. The main trick is to focus in on the veggies and how to make them fun & interesting.
  
  As to polenta, yes it is verboten. It is corn based — starch and carbs/sugar. Not sure about ezekiel bread, but given that it is bread I would say NO.
  
  Remember, red wine is only allowed becuase the value (anti-oxidants, etc) outweigh the negatives (sugar, slower metabolism from alcohol, etc). So, keep it in moderation.
  
  Good luck
  Reply
Amber — March 27th, 2011, 4:28 pm

I just left a 5 star review on Amazon for The 4hb. I’ve been reading the blog and both of your books now for a while – and figured the least I can contribute is a review on the book!

In the book I thought it mentions more exercises for the posterior on the blog – does anyone here know where I can find those? I’m really looking forward to adding them to the swing routine. Thanks!
Reply
Eva Davies — April 3rd, 2011, 12:11 pm

Hello All – 4HWW/Four Hour Body fan from the UK – I was lucky enough to buy Tim’s book on the Barnes & Noble site and got an autographed copy! I have it before it has been released in the UK – I am very smug!

Just started Kettlebell classes in North London – wow – its a fantastic workout as well as toning. Got a great mother’s day present today – my 16 year old son was pushing me around because I was teasing him and he grabbed my arms and said “Mother – you’ve got muscles – yuck”

Sadly can’t get on with the eating plan – doing a fab alkalising one instead which is making me much happier and dropping the inches.
Reply
Trent — April 4th, 2011, 4:11 pm

Hi Tim,
I just watched your interview on GMA Health Online

http://www.youtube.com/watch?v=P5DrT35m7fk&feature=related

I must say you explained yourself very well despite the Dr. (I don’t remember her name) antics. Especially in regards to sleep. I work 3am-11am and getting a solid 8 hours sleep requires me to go to bed at 6pm, not advisable! I take 2 – 20 minute naps throughout the day and sleep about 3.5-4 hours (10ish – 2am). It is very tough to get used to it but as with any new sleep schedule, it just takes getting used to. I have been doing it for a couple weeks now and i can really feel the difference!

I appreciate your book and enjoy your interviews in the media, keep up the good work…

As far as endurance training, would you recommend Vibram Five Finger’s to run in? You say run 30 minutes a week barefoot, would training in the Vibrams replace this need? (I live in west Texas, “desert” and grass is hard to come by!)

Thanks,
Trent
Reply
Jude — April 5th, 2011, 2:33 am

Hi Tim,

Love the book. Just wanted your feedback on this. I like to smoke marijuana. Something like thrice a week. What are your views on this? I don’t drink or smoke cigs btw. The munchies associated with smoking are my major problem, I eat A LOT. Any thoughts?

Best,

Jude
Reply
How do you get THAT butt? - Page 3 - 3 Fat Chicks on a Diet Weight Loss Community Weight Loss Support — April 20th, 2011, 7:36 pm

[...] swings with a hip thrust and butt squeeze at the end! http://www.fourhourworkweek.com/blog…tlebell-swing/ Also shows how to make a cheap at home version. __________________ Discipline – Remembering [...]
Phil — April 21st, 2011, 7:12 pm

I have 20 and 25 pound kettlebells. Will it work ok to use both at the same time for 45 pound k-bell swings? I can alternate which hand gets the heavy one. The thing is that my wrists will be turned 90 degrees so that my thumbs are forward. Will that mess up my form in any significant way?
Reply
Jacob — April 25th, 2011, 9:44 am

First off … GREAT BOOK.

Question, why can you do the Cat Vomit in a regular sitting position, say at your desk at work? Or perhaps i should ask is there any negative impact on doing it that way?
I’ve tried both ways and seem to be getting the same results, but that might just mean I’m doing it wrong.

Thanks,

Jacob
Reply
Rocco Privetera — April 27th, 2011, 2:24 pm

I am leaving for a cruise ship gig for four months, and while they have a gym, not kettlebells. I can certainly do the basic occam’s kind of strength training. Any suggestions on kb-like workouts I can do? I can’t obviously bring my own equipment on the boat.
Reply
- Sergio Salazar — May 6th, 2011, 12:04 pm
  
  Why not bring your own pipe with you on the ship? it shouldn’t be an issue.
  Reply
Doug McGregor — April 28th, 2011, 11:06 pm

Been using the KB’s for a couple of weeks now. Why drive all that weight? Add reps and really burn it. I’m completely wasted after a set of 80 to 100 reps just using a 25 pound KB.
Reply
Bob S. — May 1st, 2011, 7:32 am

Tim, THANK YOU for compiling such great info and being the guinea pig for us all.
Still loving 4HB, rereading several chapters as progress. Have been on SCD for couple of months only lost about 12 lbs, but did take off about 5″ inches on waist and hips, 2″ on thighs, 1″ on neck (I added this measurement in since wear suits/dress shirts w/ties often and was noticing a change in fit).

1st plateau broken by drinking more water, and was not taking a day off stack.

Plateaued again last two weeks or so. I just turned 50, 5’11″ hovering around 215 (was 230 when started). Last summer was down to 205 doing SCD based on your blog (pre-4HB), but put it on again when fell of the wagon, and not bike riding as much.

Started KBS about 3 weeks ago. Like some comments, 2nd session tweaked back so laid off a week, then started again. Gym only has 25 and 45lb KB, so being me, started with 45 2 x 15 reps, 1st day. 2nd session 4x15reps, 3rd 5×15 reps. Now at 4×20 reps. Love the work out and feel increase in core (along w/cat vomit & m-crunches).

Last week, lost balance on second swing briefly and ended up squating w/thighs below 90degrees/parallel to floor. Heard and felt a “pop” in my groin. sounded like the times have torn ACL skiing. Some pain, but after short break able to finish set. Took break/rested for a week from KBS and groin muscles felt better. Did one spinning session w/out pain. Still a little tight, but just noticed after a short 20 mi ride yesterday that had a large healing (now down to yellow/brown) bruise mid-inner thigh. Now wondering if I did tear something w/the KBS. Going to dr. this week to check out, but had done another 4×20 rep of KBS two days ago with no pain. Since bruise = blood, figure to play it safe.

Anyone have ideas of what may have torn, etc. doing KBS? No pain now, able to do KBS sets w/out pain, bike ride w/out pain. some tightness in groin still and bruised area little tender if push hard. If did not notice the bruise, would not have thought twice about the previous ‘pop’ I heard during the sitting portion of the KBS.

Thanks, Bob

PS – written a few post wondering if Tim is going to look at any cycling hacks. Doing Crank the Kanc time trial in 3 weeks 21 mi, 2650 verticle, ,last 4 miles 7-9% grade ) but with snow finally melting in NH, yesterday was only my second ride in advance. The KBS seemed to make the few spin class climbing sessions easier. Curious as to other hacks to add to KBS and spinning. Any other cyclists out there?

PPS – Tim a philosophical question in addition to Seneca and stoicism, curious if you are fan of Ayn Rand given that life style design seems to fit well with individualism. If so, the highly recommend the new Atlas Shrugged movie!
Reply
Benjamin J. — May 3rd, 2011, 7:14 am

Hoping someone can help me out here. I’m a bit confused as to WHEN one should be doing the kettlebell swings/crunches in the context of the SC diet.

The rule in SC eating is to eat within an hour of waking (preferably 1/2 hour). I’m cool with that. In the book, Tim adjusts Fleur B’s morning routine to include a workout BEFORE her first meal.

Suppose my questions are these: Does it matter at what point in the day the exercises are performed? Does it matter whether they are performed before or after a SC meal?

My thanks.
Reply
Sergio Salazar — May 6th, 2011, 12:02 pm

Hi Tim,

Some of the earlier comments did bring up some valid points about the diameter of a standard weight plate (which is two inches) on a 3/4 in pipe. Safety is my concern. I’ve been tinkering with the 3/4″ pipes and I think the solution is to use a 2 inch diameter flange piece, 2 inch diameter pipe (so the plates fit perfectly on it, connect that piece to a 2″ to 1/1/4″ coupling reducer, connect 1/1/4 coupling to a 1/1/4 to 3/4 inch coupling reducer, connect that to the 3/4 inch T at the top. Any thoughts?
Reply
Jay Davis — May 9th, 2011, 7:52 pm

How much time did it take for Tracy to lose 100 lb using this method? How much weight did you lose during the six weeks that you used it to clear up your abs? In short, how long until good results can be expected? Also, does this fit well with the 4hb diet?
Reply
- Mark Reifkind Master RKC — May 10th, 2011, 4:36 am
  
  Jay
  
  Tracy lost 100 pounds in about 11months.. she lost the first 50 by just reducing her calories and walking 2 miles 4 times a week. then she started swinging the kettlebell and not only lost another 70 lbs but transformed her body muscularly as well.
  when she started kbs she did two workouts for 30 minutes a week,Four Hour body indeed!
  Reply
Tim Letscher (let5ch) — May 10th, 2011, 3:27 pm

I’m just into my 4th week of the slow-carb diet and last week, introduced the kettlebells swing. My gym only has handled medicine balls up to 20 lbs and the weight wasn’t enough to get the necessary momentum.

Over the weekend, I hit the hardware store and assembled the t-bar. Today, I did 40 lbs and what a difference! I had to split the 75 reps into 30-20-25 with one-minute breaks but I was flying afterward on a serious high. As a note to some other suggestions up top, I didn’t have a problem stacking four 10-lb plates onto a 3/4″ pipe and didn’t even require the Irwin quick clip. Can’t wait to do another set!
Reply
Lisa — May 19th, 2011, 3:21 pm

Hi Tim

I’m young (36), fit, strong and otherwise healthy but I have early-onset osteo-arthritis (mainly in hands and feet) and have just bought a 16kg kettlebell. The 16kg feels pretty fine, and good for growing into, but lifting the bell by wrapping my thumbs around the handle (like in your pic of Tracy, above) hurts my thumb joints because of the arthritis there.

Can you suggest any modifications or do you know if the bell’s a bad idea or if the pain will just die down once I’m more used to it? The discomfort doesn’t bother me in itself but over time will discourage me if it persists or gets worse. Also, I don’t want to be doing anything dumb that will aggravate it.

Any suggestions or wisdom greatly appreciated!
– Lisa
Reply
- John Elder — May 20th, 2011, 6:38 am
  
  Lisa,
  I would definitely recommend looking at the “Reversing Permenant Injuries” chapter and reading about Egoscue (pg. 302-306). We see clients all the time with osteoarthritis, helping them not only eliminate their pain but also return to the activities that they want to do without limitations.
  
  Let me know if you have any questions.
  
  Thanks,
  John Elder
  Egoscue Nashville
  Reply
  - Lisa — June 3rd, 2011, 6:26 am
    
    Hey John
    
    Thanks, and apologies for being slow to respond. I’ve read the chapter, but will reread it. On first glance it didn’t seem clear to me how I could apply that information to arthritic issues. For example, the feet advice Tim gives would be inappropriate for someone like me as if I don’t wear rigid-soled shoes, I’m at risk of losing complete mobility in my big toes. This is a shame, because I’d like to reverse the issue altogether, rather than damage-control it, but it’s hard to find info re: that as ppl say it’s not possible. I only have a short window of time where I can experiment, before losing toe-joint mobility altogether. On a budget, it’s doubly difficult.
    
    Essentially, Egoscue seems interesting, but I’m unclear how it would work with joint-swelling and calcification issues. I realise I may need to reread to get a clearer picture. If I have specific Q’s, I’ll come back to you. I’m in the UK, btw.
    
    Best,
    Lisa
    Reply
Magida — May 22nd, 2011, 1:54 am

anyone else having trouble viewing this video? a URL to download to my PC would be much appreciated!!
Reply
alex — May 30th, 2011, 12:20 pm

Hi Tim, do you know if there are exercises or supplements to tone up/lift sagging breasts that actually work? Thanks.
Reply
Christian Duffy — June 2nd, 2011, 9:31 am

Hi Tim, you are my new Arnold. Thank You. Old bodybuilder here, won the NPC heavyweight Nationals in 1992. Worked out conventionally now for 40 years, during the last 10 I could not help but think how wrong it all seemed (old way). Thank You for putting it all together for us. A few questions: (I am 6’1″ and weigh 228 with about 8 percent bodyfat, have lost over 20 pounds of fat in 8 weeks but put some dam muscle on). (Love the slow carb diet!) Using the T Bar swing, did 15 nice reps with 150 pounds after 50 with 100 pounds, which direction? more reps or weight? Please give me a little background on bouncing the ball while walking 20 minutes after breakfast. Should I do kettle swings twice per week or once if I am doing all of my other exercises on Saturday? Don’t want to burden you with too many questions. Thanks for being yourself. Christian
Reply
- Tim Ferriss — June 2nd, 2011, 10:55 pm
  
  Hi Christian,
  
  Thanks for the comment, sir! For kettlebell swings, I think 2x/week works well if you have 3 days in between swing days. I’d work up to a total of 75 reps for the swings and use whatever max weight you can safely to do so with perfect form. If you get to 150 lbs x 75 in one uninterrupted set, I’d keep that weight and aim for a 150-rep set.
  
  Again, this all requires PERFECT form. End the set as soon as any fatigue-related form-breakdown occurs.
  
  Best of luck!
  
  Tim
  Reply
  - Christian Duffy — June 4th, 2011, 11:36 am
    
    Thank You Very Much Tim, that is now my plan. I had been stuck at 228 for a few weeks, until I started strictly following your/now my morning “routine”.
    * 3 cups water upon waking
    * 5 organic eggs within 30 mins(!) of waking
    * 20 minute walk bouncing a ball after eating (4 hour work week)
    3 days after starting routine (5 days after last weighing) I weighed 220(!) significantly leaner. Do you know who Dan Duchaine was? He helped me move out to LA in the early 80′s were I was one of the charter group of personal fitness trainers. You are like the new improved version (compliment). Tim, please watch the video of me winning the Nationals on Youtube, it will only take a minute and 14 seconds and I hope it will be my buy in to be able to talk to you about some of my past experimentation that I think you would find fun, and that would help me to make more effective in my future experimentation. Thank You Very Much Tim, Christian
    Reply
Christa-Alyssa — June 8th, 2011, 10:52 pm

I have been doing the slow carb diet now for about a week and a half. I have already lost 15 pounds and over 20 inches from all over my body. I feel great!

What I am curious to know is your blood type Tim? Because you did all these experiments with yourself as the test subject and because genetics and blood type fascinate me. I love that you have said we can change our genetics. I totally agree. I just know that we cannot change our blood type. For the sake of science and no other, I would love to know your blood type. Please!
Reply
Jason — June 9th, 2011, 1:34 pm

Tim:

4HB is outstanding. I’ve lost 21 lbs, 9 total inches and about 8% body fat since March 7th. It’s also opened my mind to other areas of performance I haven’t thought to address in many years. Well done.

I started with Pavel’s Enter the Kettlebell about sixteen months ago. Program Minimum the whole time, really. Started Rite of Passage with the 16kg kettlebell a while back, but stopped because my pull-ups needed work.

My goal is to do the RoP with the 24kg KB, but I want to burn more fat first. I’ve been doing the PM with the 24kg exclusively since January, but I still have a long way to go before I can press or snatch it well enough. I’m doing 200 swings (sets of 20, 1 min active rest) twice per week, 5 TGU’s each side twice per week.

So, if my primary goal is to continue burning fat with the SCD, could the 200 swings be detrimental? Would I be better off to adhere more strictly to the 75 swings you prescribe in the book? Would an Occam’s-like diet be more effective for tackling the RoP later?

Thank you for 4HB. It has changed my life.

Jason
Reply
Christian Duffy — June 12th, 2011, 6:57 pm

Hi Tim, saw You say something about a “Mother F__ker gene”. I am sure that I have it. Any ways to work with it. Your body of work has me thinking of competing again (IFBB pro). Talked to Shawn Ray about Your work last weekend, suprised he wasn’t caught up, turned him on to the site. Any pro/national level bodybuilders using 4HB? Any info for a previously maxed out cat that is dragging around the “MFer gene” that wants to take another shot at the title? Any hints where I can find out more about dealing with the burden/opportunity? (“MF gene”)
Can’t Thank You Enough,
Christian
Reply
Jose Torres — June 23rd, 2011, 9:06 pm

I am writing as I have stagnated my weight loss of 15 lbs, and wonder if I am drinking too much water with crystal light since drinking water can be boring. I have been using corn as a vegetable substitute. Is this bad for the diet? It wasn’t mentioned in your book.

Note sure if its from working overnight shifts, not sure how to coordinate my eating during the day after recovering from working 730pm to 730am, friday, saturday then sunday. when should I eat? will what I eat just pile on unwanted weight if I eat before going to bed during the day before getting up again to work the overnight shift again? Or should I just focus on eating during the overnight shift?

Can I supplement as a snack, beef jerky, Muscle milk or Myoplex, or should I avoid these when I can’t get a good meal?
Reply
Elle — June 26th, 2011, 11:15 am

I am 63 years old female, 5’4″, weigh 137#, in descent shape and want to start Kettlebell swings. What weight? I can’t figure it out.
Reply
From Hong Kong — July 3rd, 2011, 10:43 am

If I can deadlift 50lbs (3x20reps), what kettlebell should I get? Hong Kong doesn’t have stores where I could test this out using a T-bar. I’m female if that helps. Thank you
Reply
- Rascal — July 3rd, 2011, 8:39 pm
  
  FHK, it does help that you’re a female. Females are wonderful!
  
  Thanks for being one! (it’s a holiday weekend)
  
  oh yeah, good luck with all that. Approx. 20K (45#) weight would be a good starting point for you. Go easy the first few days, no matter how it feels. There’s a good chance that your lower back will bite you if you don’t.
  Reply
chris — July 5th, 2011, 1:22 pm

I have been doing the kettlebell swings for 2 weeks now, but I feel like I am doing this workout wrong. I do swings for 20 mins with 60 sec rest periods thrown into the workout. So I am not doing 1 straight set with the 53lb kettlebell….more of a duration workout…..swings averaging 250 per workout. I do this workout 3 times a week. I don’t stick to a set number of swings for each set, I do as many as possible – 45 swings straight being my max. No back issues or any pains in the body. Is this wrong? If so what is the correct way to do this program and progress as you become stronger? Thanks.
Reply
Stan Francisco — July 12th, 2011, 8:41 am

I like to do snatches (hardy har har) so I’d rather just buy the kettlebells than have that crappy T handle. That thing belongs on the “redneck” flicker page next to the flower vase made from a toilet. (Did you make that, too?)
Reply
Cathy Ferguson — July 18th, 2011, 10:27 am

I just purchased your book and was reading the slow carb requirements and wondered if I could include other dark leafy greens such as chard, dandelion greens, turnip greens, kale, endive, raddichio and lettuce in the diet as well as spinach…I couldn’t see why spinach should be the only green on the list and since I am currently on a diuretic blood pressure medicine (which I hope to be rid of after a significant weight loss) and was ordered to eat a banana or orange with the medication every day. Also, I am post menopausal and, hypothyroid (all of my life). Because I would like to get my potassium and calcium from natural sources whenever possible I would like to add chard and other greens to my diet.

I was also wondering if you were aware of the toxicity connected with unfermented soy products such as soybeans and tofu. Don’t get me wrong…back in my vegetarian days I used to eat a ton of soybeans…I never liked soymilk (thank God) as it is totally spiked with the toxin, but since learning about it I keep my soy ingestion to tempeh, soy sauce and tamari only. If you want to live to 120 as you said in your book you might do a little more study on soy products.
Reply
- Tim Ferriss — July 18th, 2011, 11:35 am
  
  Hi Cathy,
  
  The other leafy greens are fine. Follow doctor’s orders vs. me, of course, but you can get potassium from avocado instead of banana.
  
  Lastly, I don’t suggest soy in my book or otherwise.
  
  Best of luck!
  
  Tim
  Reply
Kevin — July 24th, 2011, 8:14 am

Howdy all!

Can I get a clarification … is the goal to work out with the KB for 15-20 minutes or to do 75 reps?

Tip for anyone who lives in Japan … when I first looked at buying KB’s here, the online stores were mad expensive – seemed to be almost double the price on US online stores … but then the guy who put us onto the 4HB said to check out a large mall sports store and voila! we found 5, 10, 15, 20 and 25kg KB for … much less! IIRC the 25kg cost us about US$60! Nicely rubber coated bell and smooth handle … a good score!

Problem is, the biggest size is 25kg … I can do about 35 reps in perfect form with it now … worried about what happens when that gets too easy, hence the questions
Reply
Teresa — July 31st, 2011, 5:40 am

HI! I just got the kindle version of the book yesterday and started the diet and exercises today. My question is does anyone have an exercise plan written out? There are so many different exercises, it seems and I want to get the most out of this system. I can’t print out the pages from the kindle book so it is kind of scattered feeling for me. I wish I had bought the print book but I was too anxios to get started with it
I am a 50 y/o female and have quite a lot to lose. Also are there any online groups for this program, out there where one can go to do challenges and keep each other motivated?
Thanks
Reply
pm — August 2nd, 2011, 10:00 am

Tim,
What starting weight is recommended for a 20 yr. old female (my daughter) who is around 160 libs. and wants to lose 30? She is strong, an athlete (basketball, swimming, discus, P90X), but I don’t want her to injure her back. A medical issue caused some weight gain, but she is better now. I know you can’t be exact, but a ballpark or a formula for determining the starting weight would be helpful.
Thanks.
Reply
- Crusher — August 2nd, 2011, 9:17 pm
  
  I have 5 daughters, great athletes, one competes nationally. Even the one that competes against men of all weight classes as a military hand-to-hand combat champion would be stressed if she started out doing 100 reps with a 30 pound kettlebell.
  
  For your daughter: The key factor is how much she has done exercises where she is bending all the way over at the waist. Few things do that. Before you buy a kettlebell (“KB”) you might have her do 50-100 reps of standing “Good Mornings.” That’s where a person stands upright, legs slightly flexed (horse stance) and then bends over at the waist so that her torso is a bit lower than parallel to the floor-with no weight. Do 50 the first day and see if her lower back is sore at all. Do 100 the next day if no soreness. Then do 100 holding just a 5 or 10 pound weight of any kind– with arms somewhat extended. Increase weight if little or no soreness.
  
  When she is comfortable doing 100 reps with 20 pounds, she will have a good idea of what weight KB to buy. Kettlebells are a good way to start, especially if one has no other exercise options/resources. Sounds like she does though. Good luck.
  Reply
  - pm — August 4th, 2011, 9:58 am
    
    Hi,
    Thank you. That sounds like great advice.
    I found some recommendations by Tim in the 4HB, page 170, but they are general for men and women, and the weights actually seem a bit high to start. Thanks again.
    Reply
May — August 12th, 2011, 11:56 am

Hi Tim,

I’m trying out the Kiwi’s Complete A/B Workout (just starting), but I’m having trouble setting a measurable goal. I’m part of that under 120lbs minority (5’5″, 118 lbs), so I know I should be aiming for a 10 lbs recomp goal, but 10 lbs of what? According to Bio Electrical Impedance my body fat is 15.4% (I’m doubtful of this number, but it’s what I’m using for now), and to lower it I’m not sure what’s the right combination of fat loss and/or muscle gain. Also, I don’t want my measurements to change too much (waist/hips/etc.).

For anyone who’s wondering why I care at all, one of my goals is to get at least one paid job as a fitness model and I’d really appreciate constructive comments. It’s nice being told I don’t need to do anything more, but it’s not helpful! Thank you!
Reply
Bob — August 14th, 2011, 1:21 pm

In the book (great by the way) you hint about a single arm kettlebell swing, but I can’t find a demonstration or explation. Can you (or anyone else) help me out?
Reply
Sarah — August 18th, 2011, 7:59 pm

Tim,

How do you select which questions to answer or to which remarks to comment? Clearly there is no time (or likely desire) to answer everything.
Reply
- LuckyMan — August 18th, 2011, 10:39 pm
  
  It helps if you are really good looking… liking Tim, etc.
  Reply
Essie — August 18th, 2011, 11:03 pm

Hi, some may think this is a silly question but it’s serious to me: is there any issue of using medical marijuana while on the 4HB diet? Will it counter-act anything, since we should take a bunch of supplements. I do not get the munchies, it helps me fall asleep (insomniac here…) and if my back ache acts up, it eases that nicely.
Thanks for any input!
Reply
Angie — August 27th, 2011, 8:46 pm

Hi Tim,
Read 4HB and was inspired by the kb story. I just turned 50 2 wks ago.I want to lose 20-25 lbs and get seriously toned.I am athletically built but have not stuck with any weights program for any long period of time since I work long hours. Too hard to get to the gym regularly!
I just got my kb set and this whole slow-carb diet and kb workout sounds easy and do-able. I can’t wait to see how it goes.
Reply
- LuckyMan — August 29th, 2011, 2:08 pm
  
  http://www.facebook.com/groups/timfitnation/
  
  Angie, u might find this group helpful
  
  gr8 group
  Reply
Ed Love — September 3rd, 2011, 12:36 am

G’day all, another 4hb fan here. I’ve just bought a 32kg/70lb kettlebell, which feels pretty heavy. I did my 1st workout with it today: 100 reps, then a table tennis session for fun, then 150 reps. My grip was nearly failing by then.

Should I be using a higher weight? I suspect so, but wouldn’t mind some feedback from others with more experience than me. I can’t really afford a stable of kettlebells for now!

Thanks in advance
Reply
- LuckyMan — September 3rd, 2011, 3:51 am
  
  G’day Ed! That’s a lot of weight. How was your lower back the next day?
  
  http://www.facebook.com/groups/timfitnation/
  
  That group will be very helpful to you. Join that and ask questions there.
  Reply
  - Ed Love — September 3rd, 2011, 4:05 am
    
    I’ll tell you tomorrow! BTW, I just joined the group, and might post there as well. Thanks for the reply!
    Reply
- Rascal Foxx — September 3rd, 2011, 3:57 am
  
  Looks like you figured out joining the group on your own.
  Reply
Ed Love — September 3rd, 2011, 3:54 pm

As reported, my lower back is fine this morning, I don’t even notice it. Guess I’ll have to exchange it for a bigger weight, perhaps 40kg/88lb. I hope the shop lets me do that.

Ok, enough here, I’ll stick with the group from now on. Thanks again, Tim!
Reply
Ellie — September 12th, 2011, 9:10 pm

Hi-

Any recommendations for determining starting kettlebell weight if I don’t have ready access to the plates mentioned in the video?
Reply
- Rascal Foxx — September 13th, 2011, 11:23 am
  
  Hi Ellie,
  
  This is my reply, verbatim, to someone who asked much the same question-only for her daughter:
  
  I have 5 daughters, great athletes, one competes nationally. Even the one that competes against men of all weight classes as a military hand-to-hand combat champion would be stressed if she started out doing 100 reps with a 30 pound kettlebell.
  
  For your daughter: The key factor is how much she has done exercises where she is bending all the way over at the waist. Few things do that.
  
  Before you buy a kettlebell (“KB”) you might have her do 50-100 reps of standing “Good Mornings.”
  
  That’s where a person stands upright, legs slightly flexed (horse stance) and then bends over at the waist so that her torso is a bit lower than parallel to the floor-with no weight. Do 50 the first day and see if her lower back is sore at all.
  
  Do 100 the next day if no soreness. Then do 100 holding just a 5 or 10 pound weight of any kind– with arms somewhat extended. Increase weight if little or no soreness.
  
  When she is comfortable doing 100 reps with 20 pounds, she will have a good idea of what weight KB to buy. Kettlebells are a good way to start, especially if one has no other exercise options/resources. Sounds like she does though. Good luck.
  
  And here’s a group that is very helpful to people:
  
  http://www.facebook.com/groups/timfitnation/
  
  They will add you to the group, answer questions, etc. Very friendly bunch who are very experienced with the 4HB, etc. A great resource no matter where you are in your fitness journey.
  Reply
Celeste K — September 15th, 2011, 1:52 pm

Just wanted to post my results with kettlebell. I could only get 1 – living abroad has its challenges – so I went with the 16k (35lbs). I am 54 years old and had not lifted weights regularly lately. I started with 2 sessions per week. 1 time per week with maximum number that I could do at one time. In 6 weeks, I went from 25 to 80. Once a week I did sets – I can’t remember exactly but I think I did a sets of 10/5/5 at the start with 1-2 minutes between and worked up to 60/40/20/10/10. I did measurements done before and after the 6 weeks – I reduced my fat by 3 kilos (6.6 pounds) and increased muscle mass by 2.8 kilos. Overall, little change in weight, unfortunately, but change in distribution and calorie burning.
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rose — September 15th, 2011, 2:31 pm

Hi Tim,

I read your book got inspired and have started on 4HRbody last week 5th Sep for weight loss. I have hypothyroid and am 32 yrs old weighing 166 pounds. I am feeling light now and am measuring every Thursday though I do not see any weight loss yet. Please let me know if this is normal.

Diet:
Breakfast : 1 whole egg, 2 eggs only whites; lentils; steamed mixed veg with lemon juice.
Lunch:Chicken thigh or Tuna in water or Tofu and spinach or Seitan;lentils; steamed mixed veg with lemon juice.
Dinner:Chicken thigh or Tuna in water or Tofu and spinach or Seitan;lentils; steamed mixed veg with lemon juice.

Also thought Tofurky is also good protein source and had today but just saw that it has fat too. Please advise if Tofurky,Tofu is ok and if my above menu seems good.

Thanks!
Reply
- Rascal Foxx — September 27th, 2011, 12:38 pm
  
  helpful group:
  
  http://www.facebook.com/groups/timfitnation/
  Reply
Marianne — September 27th, 2011, 10:03 am

Hi Tim,
I started the Slow Carb Diet 9 days ago, and am seeing improvements already! I was a bit nervous on my cheat day, but “forced” myself to indulge! : ) I was back down today (Tuesday) to my low weight on cheat day morning (Saturday). I love the simplicity of the diet. I can see now that too many options made it difficult for me to stick to a program in the past.

My question is about the Kettlebell Swing. I am 52 years old and quite out of shape. I have a small tear in my left rotator cuff and bursitis in the left shoulder. I am hoping to get by without surgery. I’ve had several steroid injections which have helped tremendously with the pain and lack of mobility. That said …. I am dying to do the “Swing”. Do you think I could do it with a lower weight (10 lbs)? Or, is there another dynamite exercise that comes in second to the “Swing” that I could do?

Thanks so much for putting all this information together! I think this is the beginning of alot of positive changes for me!
Reply
Rascal Foxx — September 27th, 2011, 12:37 pm

Marianne… you would do well to join this fb group. Very helpful.

http://www.facebook.com/groups/timfitnation/
Reply
Ryan — October 9th, 2011, 7:57 pm

I was wondering when is the proper time to move up to heavier weights in doing the swings? I can already manage 100 reps with a 16kg kettlebell but notice that my forearms start to give up on my 3rd set.

Here’s a sample workout that I do:
Set 1 – 100 swings
1m active rest
Set 2 – 50 swings
1m active rest
Set 3 – 50 swings
1m active rest
Set 4 – 50 swings
1m active rest
Reply
- Ed Love — October 10th, 2011, 7:01 pm
  
  Ryan, I’d be moving up right about now. If you can do those sets with only a minute in between them, I’d say the weight is too light.
  
  I’m doing 100 reps with 32kg, and I’m knackered by the end. I spend the next five minutes breathing very heavily.
  
  As intensity seems to be the key, I reckon doing hundreds of easier low weight reps isn’t the way to improve the fastest.
  
  Try 20kg or 24kg if you’re feeling strong. Good luck!
  Reply
Todd South — October 14th, 2011, 6:28 pm

Tim,
Just got your book and I’m amped to use it. Well I did a week on the slow carb and had some setbacks (all my fault), so I’ll head at it again.
I did have a question about sequence in the book. I know you recommend picking a chapter specific to personal goals and starting there. But what if you want to accomplish all of the exercise/diet goals? What order would you recommend? Logically, I’d think start with injury fixes, then injury prevention while losing fat then the add muscle program to strength. But can you maintain strength and the added muscle achieved if you then push into the longer running goals? Anyway, just wondering what your thoughts are if someone wants to try it all.
Thanks
Reply
Nicolaï — October 16th, 2011, 6:51 pm

Tim,

Hey, loved the book! Especially enjoyed (and have put to use) information about Vitamin D and and also that on increasing testosterone. I feel better already after only a couple weeks, although maybe it’s a placebo from the weightlifting I’ve been doing.

Speaking of which, I have a question for you. What weight kettlebell would you guess would be appropriate for my girlfriend? She’s 5’6″ and a typical skinny weakling Asian girl.

Final note — I noticed you didn’t talk about avocados in the new book. They’re loaded with unsaturated fat and are a good source of Vitamin E, and yummy too. Hope to hear from you about that kettlebell for my gf.
Reply
Brasil — October 21st, 2011, 9:25 pm

I highly recommed this product. I, and a few of my close friends, have been using for about 2 years now and have yet to have even a cold! It is noted for being rich in its’ vitamin and nutrient content.
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Karen Cumming — October 23rd, 2011, 7:27 pm

Hi, Tim!
I’m a Canadian journalist, writer, and big fan of yours.
Could talk for hours about all of your think-outside-the-box ideas, but for now need to focus on the body.
Am about to buy a set of kettlebells. What weight do you suggest for a 49 year old female who currently weights 138 pounds?
Look forward to your response, my friend.
Karen
Reply
Meagan — October 26th, 2011, 6:54 pm

Tim (&Karen and Nicolai),

I am just about to start kettle bells and think I have pretty decent strength I am planning on investing in a 30lb kettle-bell to start with to have at home. I read for females to start with about18-26lbs depending on strength and getting to 35 lbs. I figured I would start work with the 30 with low reps to be economical, but I may be an overachiever. I am 22 years old, 5’3″, & 150lbs and just started the Slow Carb diet. Is this weight ok for me?

Also I am aiming to lose as much as fast as possible. My friend did this diet with kettle-bells 2-3 times a week as well as exercising (biking and swimming) every day. I know the priniciple of MED but I would like to do cardio (eliptical) everyday with my personal trainer (30 minute HIT circuit trainng) and maybe a toning barre class on the weekend. If i promise to keep to the slow carb diet 100% will this only help me burn more fat faster? I dont care if im doing 6x more work to get a tiny extra lbs.. the more fat loss I can get I want.

Please help I’m ready to be your book’s next spokesmodel!!(as a former model that gained 30lbs in the past 4 months due to a medication which i stopped taking)
Thankyou,

Meagan

P.S. Big fan of CLA and fish oils.. your thoughts?
Reply
Rachel K — October 27th, 2011, 6:25 am

Hi Tim, I really hope you’ll respond so I’ll make it short. I have been looking around your website and I’m a bit confused by the huge amounts of information. I’m 23 years old, 5’2 and 250 lbs and I’ve been overweight my entire life. I really want to finally commit and lose the weight quickly and in a healthy way. How would you recommend I do this? Would I follow the post I found on losing 20 lbs in 30 days? Is that diet the way to go for me? And would I do the Kettleball Swing for my weight training along with cardio? Any tips you can give me would be amazing. I’ll read the book but any info you can give me to start me off would be great. I really need help so I really hope you’ll answer. Thank you!
Reply
Body Building Exercise — October 28th, 2011, 8:29 am

Really appreciate in posting the videos on the swing. I tried to do them off the pics in the book but it hurt my back. Adjusted my posture a bit and makes a big difference
Reply
Stefani B — October 28th, 2011, 9:32 am

Tim,
I have been working out for years. My daughter just recently quit all competetive sports, but is still working out faithfull. She is fit and healthy. I am 46 she is 17. I lover the book and am wondering if you think there is anything in the SCD and the supplements that would be a problem for a healthy 17 year old girl? Is there anything we should do differently because of the age difference?

Thanks for all the information.
Reply
MThomas — November 5th, 2011, 1:57 am

Ok,I get a second go around at this WOD. Last time I did this I pulled my calf muscle in the second round, time to get some revenge, and so soon too. I hate to fail so I will hit this HARD with no worries about my previous injury.
Reply
SR — November 19th, 2011, 5:34 pm

Tim and all,
It is very exciting to see all this activity and comments here. Many successes.
Ten days on slow carb without much weight change(my rings are looser though). Any tweaks for slow losers? (Remember Tim says this does not require any exercise- I do walk 2mi 3-4 days per week). Diet Snapple iced tea OK? More protein in the AM? I will start KB swings with the 53 pounder.
Reply
Peter Stone — November 24th, 2011, 8:20 am

This is a great routine. It can be tricky for newbies though. If you are just starting out you could use less weight and be careful with your posture
Reply
- SR — November 24th, 2011, 9:47 pm
  
  Peter: I’ve swung KB’s on and off for years. 53 is not too hard for me. 30 reps X2 seems about just right.
  Reply
- SR — December 13th, 2011, 8:44 pm
  
  Hey Peter,
  Just a follow-up. I have Tracy Riefkind’s video on swinging KB’s
  She recommends swinging to a timer such as a Gymboss 15 sec work (10 reps) 15 sec rest. Using this, I am now up to 120 swings with the 53 3 times a week. When this gets easier, I’ll be aiming for 200.
  Reply
Kevin — November 27th, 2011, 6:48 am

Hey Tim or anybody in the “know”. On Tim’s recommendation of eating within 30 minutes of waking. I’m usually at the gym already (4 days/wk). Can I eat right after my workout? Or should I do a small whey protein shake? Don’t want to puke while trainings legs Thx!
Reply
art on canvas — December 12th, 2011, 4:45 pm

I think that is one of the most important info for me. And i’m glad reading your article. However wanna statement on some normal issues, The web site taste is wonderful, the articles is actually nice : D. Just right activity, cheers
Reply
Editdroid — December 12th, 2011, 6:17 pm

I put the t-bar together, and bought some plates at play it again sports, so far very economical, but I found another use for the T-bar. I bought a 3/4″ cap and (2) 1″ clamps at the hardware store for a total of $6.00. I now have everything I need to make an adjustable dumbbell! First Take off the handles and remove all plates. Put on, for example 10lbs. Use the first clamp to hold the plate in place. Add a second 10lbs, and put on the 3/4″ cap instead of the handle. Next, put the rig on it’s side, slide the second 10lbs to the cap, and add the second clamp to hold it in place. Adjustable weight gear is great for saving cash, and space!
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James — January 19th, 2012, 2:24 pm

Yes…kettlebell swings are awesome. On the recommendation of this post I bought one almost a year ago now and have been loving it ever since.

These days I’m trying doing 50 swings a day vs. 75 3 days a week to experiment with making exercise much less difficult, but doing it more regularly. Less will power draining and the results seem to be roughly similar.
Reply
- SR — January 19th, 2012, 5:25 pm
  
  James,
  Just curious. After a year of swinging as you have done, how would you describe your results?
  Reply
Ben — February 23rd, 2012, 3:34 am

Hi

I’ve bought and read the 4HB recently. Great book that fired up my enthusiasm to workout again.

However. Three months ago I had my second surgery in 5 years on my left shoulder, an arthroscopic Bankart’s Repair. The rehab has been slow and I still feel aches and instability in the shoulder. But it’s meant I’ve been off the gym for three months too, and I’ve shrunk.

Time to get back. However, wanted to ask your advice for re-introduction. Your recommendation in the book of low-rep, 5/5 cadence to fatigue seems like too much to shoot for initially, until I can get say 3 months of training under my belt.

I was considering starting with kettleball swings, two handed, and instead of low-rep weight routines, substitute for high-rep, low-weight 5/5 cadence to fatigue. I know it won’t be as effective, but it won’t stress my shoulders.

Diet and supplement advice appreciated too, either from Tim or anyone else really! Creatine/NO/amino acids/protein intake etc.

Any recommendations/suggestions as to how to setup a routine? I’d really appreciate your input as someone who has also had shoulder injuries.

Thanks
Ben
Reply
Cam — March 8th, 2012, 3:57 pm

Can anyone elaborate on the ‘repositioning the pelvis’ section in the ultra endurance chapter in 4hb? I’ve got surgery booked mid June 2012 to shave the front of my femur ball bone off so it doesn’t scrape on the front of my hip socket. I would LOVE to find a way to fix the problem without surgery! Thanks
Reply
- Kelly — March 9th, 2012, 8:20 am
  
  Hi Cam,
  Go see Eric Franklin’s stuff about the pelvis. It’s brilliant. There are books, classes, and maybe videos? It allows for functionality to be way improved. Also try BodyTalk System… prevented me from needing surgery on the knee and took away all my allergies. Good Luck!
  Reply
Charlene — March 8th, 2012, 9:29 pm

Never blogged. Wanting to know if I put the right info in before I ask my question. Thx for your help
Reply