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Gain 30lbs of muscle or lose 30lbs of fat in only 4 hours

By: Caleb Lee

Most people don't realize that you can build a massive amount of muscle if you just forget everything you read in the bodybuilding magazines... and choose to follow what has been proven to work by science.

For example, Tim Ferriss -- the author of the best-selling "The Four Hour Work Week" was able to gain 34 pounds of lean muscle... and lose 3 pounds of fat in just 28 days.

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

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

From his blog...

"1. Follow Arthur Jones' general recommendations for one-set-to-failure from the little-known Colorado Experiment, but with lower frequency (maximum of twice per week) and with at least 3 minutes between exercises.

2. Do every repetition in a 5 seconds up, 5 seconds down (5/5 cadence). This eliminates momentum and ensures a constant load.

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

4. Eat massive amounts of protein combined with low-GI (glycemic index) carbohydrates like quinoa... but... make sure to drop calories by 50% one day per week to prevent protein uptake downregulation.

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

6. Remember that this is an experiment, and you need to control the variables to accurately assess progress and make adjustments. So record every workout in detail, including date, time of day, order of exercises, reps, and weight. "

And that's all there is to it!

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

Tim also recommends using this exact same outline if your goal is to lose stubborn fat (without putting on size). Here is his comment from his blog:

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

There's no excuse now! You only need to workout for four hours over the next 28 days and you can build 30 lbs of muscle mass... or... shed up to 30 pounds of fat! Now it's time to get to work!

Article Source: Main Articles

About the author: Caleb Lee knows a lot about building muscle. His website will sways you ways to build muscle fast.

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