“Success In Life Is Directly Proportional To The Number Of Awkward Conversations You’re Willing To Have.”
- Tim Ferriss
On our quest to find the perfect workout (which likely does not exist) and the perfect diet (again chances are low), we are going to try A LOT of shit. For instance, in the last week I (Whitney) have been introduced to and fallen for Tim Ferris. I have just begun reading the 4 Hour Body and am beyond stoked to give this a try for a month to see what happens.
Keep in mind one thing. We beezies are similar to Tim Ferris in that we will experiment with different foods, diets, workouts, supplements you name it until we find what is right for our individual bodies.
We are firm believers in the fact that everyBODY is different, and there is not a one size fits all approach to health. We share our thoughts and learnings as a diary of our days, and nothing more. If it helps anyone along the way, wicked, but please don’t take our words to be gospel homes.
That said. 4 Hour Body is on. And with a little left over summer fluff in toe, I am stoked. Not to mention this diet and way of working out seems far different than what I’ve done for years now, so for at least 30 days, I am happy to see what gives and experience something new.
Nom noms Cliff notes.
Rule 1: Avoid “white” carbohydrates (or anything that can be white).
Rule 2: Eat the same few meals over and over again.
Rule 3: Don’t drink calories.
Rule 4: Don’t eat fruit. (Not thrilled about this rule, but I’ve been frustrated with my plateau for a haute minute now so I’m going for it)
Rule 5: Take one day off per week and go nuts.
Workout. Less is more.
All exercises, except for kettlebell swings, are performed for 10 repetitions using a 13-Repetition Max2 (RM) weight (You could do 13 reps but absolutely not 14).
- Heavy dumbbell front squat to press (DONK to heels)—squeeze glutes at bottom for one second before rising
- One-arm, one-leg DB row
- Walking lunges with sprinter knee raise
- Wide-grip push-ups
- Two-arm kettlebell swings x 20-25
- 10 Myotatic Crunches
Repeat sequence 2–4 times.
Yoga. Light run. Sleep in. Whatever you like.
- 20 two legged bridge glute burners
- 15 flying dogs (Start on all fours. Extend your right arm and left leg. Alternate left arm and right leg)
- 50 kettle bell swings (Start with a weight that allows you 20 perfect reps but not 30)
- 10 Myotatic Crunches
Yoga. Light run. Sleep in. WHATEVS!
- One-leg Romanian Deadlift (RDL) (10–12 reps each side, at a 13 RM on first set weight selection)
- Chin-up (four-second negative lowering portion only) × 10 or until you cannot control descent
- One-leg hamstring curls on a Swiss ball—6–12 reps each leg
- Plank for abs (and gluteus medius on sides) -> Progression: start with 30 seconds front, 30 seconds each side, working up to 90 seconds maximum
- Reverse hyper × 15–25 Repeat sequence 2–4 times. [Note from The Kiwi: “A bit slow on concentric for my tastes, but acceptable. Do these two seconds down, explosive up.”]
- 10 Cat Vomits
Long RUN for the half marathon and BINGE AWAY!
DO IT!!!!! 30 days. Join us? Check in on Facebook with us. OR on instagram using the hashtag #4hourbeezy DO DO DO IT!!! Best beezy gets a prize. Like an autographed picture of our newly sculpt donk or something.