Tips to accelerate your fat loss

21.12.2011

Five Tips to Accelerate Your Fat Loss Results!

To help you overcome frustrating plateaus or to accelerate your current fat loss results I’ve pulled together some excellent fat loss tips from The 4-Hour Body by Tim Ferriss.Five Tips to Accelerate Your Fat Loss Results!
To help you overcome frustrating plateaus or to accelerate your current fat loss results I’ve pulled together some excellent fat loss tips from The 4-Hour Body by Tim Ferriss.

Background Tim Ferriss 4-Hour Body

Tim Ferriss is the acclaimed author of the bestselling books The 4-Hour Work Week and The 4-Hour Body.
Tim spent the past 15 years using himself as a real life guinea pig and testing out every diet, supplement and weight loss premise to figure out what really works with the minimal amount of effort. He demonstrated on himself and clients and showed that it was possible to lose 20 pounds in 30 days and increase your fat burning potential by 300% by making simple changes.

Tim Ferriss 4-Hour Body is about making the smallest changes in a consistent way that result in the biggest desired impact. The idea is to not spend a lot of time and effort but to achieve profound changes. From the book I have selected the following clever fat loss tips:

1. Consume 30 grams of Protein within 30 Minutes of Waking Up. 

Research shows that breakfast eaters live longer and stay leaner. Tim Ferriss performed a variety of studies that showed the 30/30 Rule to be one of the keys to fast fat loss. Tim encourages the consumption of 30g of protein within 30 minutes of waking up. 

Tim Ferriss says that this is critical because it starts your day off with the right fat burning hormones. For some people when they begin morning protein consumption, their weight-loss can initially slow down. Tim Ferriss explained this in very simple terms. Most people are walking around being protein deficient. When they start protein consumption, their muscles finally get enough, and they start to grow. So while they’re losing weight, they’re gaining muscle, their body composition is changing, but their weight is not going down all that quickly.

What’s 30g of protein?
5 medium eggs,
1 can of tuna + 1 medium egg ,
1-1.5 scoops of Protein shake made of unflavored whey protein,
Scrambled eggs (2 eggs) with a chunk of cheese and two turkey sausages.

2. Drink More Water.
Your urine should be clear. Tim Ferriss has found that a higher water consumption helps increase fat loss. Research also proves this.

3. Replace the Milk in Your Coffee with Almond Milk or Cream and Add Cinnamon.
Tim Ferriss found that removing milk from your diet and especially from your morning coffee makes a huge impact on fat loss. Milk is highly insulingenic, which means it spikes your insulin levels and causes you to gain fat. By replacing the milk with real cream (not low-fat or non-fat cream, but real, full-fat cream OR almond milk) and adding 1/4 to 1/2 teaspoon of cinnamon, you can control your insulin levels and help prevent fat gain.
In fact, cinnamon can be added to all your meals to help you control your insulin levels. All it takes is 1/4 – 1/2 teaspoon of ground cinnamon sprinkled over your food or added to your protein shakes/smoothies.

4. Cheat Day every 7th Day
Tim Ferriss recommends for six days, you stick rigidly to your low carb diet and consume only protein, fat and vegetables, drink water, decaffeinated coffee and a glass of red wine a night.

Tim rules are to “Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta and fried food with breading. If you avoid eating anything white, you’ll be safe.” He also recommends no fruit or fruit juice is consumed due to their high fructose (fruit sugar) content.

Then on your seventh day, you can eat all the foods you want – pasta, pizza, bread, ice cream, chocolate, fruit or whatever else your heart desires. Tim says that dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t down-regulate from intentional or unintentional caloric restriction.

In my opinion if you think you are disciplined enough to do this plan, try it for four weeks and see how it works for you.

5. Minimise diet “mistakes” through grapefruit and squats.
Tim Ferriss experimented with different ways of reducing the negative impact of eating poor junk foods. Tim discovered that you have roughly one hour from when you eat junk food to eat half a grapefruit and perform a short fast set of bodyweight exercises to counteract the “mistake”. The combination appears to open up your receptors in the muscles so that the glucose from the consumed calories is preferentially directed into your muscle cells to become fuel rather than being deposited in you fat cells.

You could do one round of a typical 5-exercise circuit, performing 60 seconds of work and 10 secs rest between exercises for a quick 4 minute workout:

1.) Bodyweight Squats

2.) Press-ups – floor or inclined with you hands on a raised surface

3.) Reverse Lunges with arms up
4.) Static Wall Squats