A Joosr Guide to The 4-Hour Body by Timothy Ferriss

es of the right type of exercise can give you amazing results.

The total time he spent on this endeavor per week was 10–20 minutes, and in six weeks he reached his lowest body-fat percentage in six years.

53-pound kettlebell and worked himself up to 75 two-handed swings twice per week

The two-handed kettlebell swing, whereby a kettlebell weight is swung from just below the groin to chest level—approximately a 90-degree angle to the torso.

just twice a week, and each session only lasted between 15 minutes and 35 minutes

Next, they focus on strength. Three times per week, the athletes will do strength exercises and stretching for a little less than an hour, including push-ups, dead-lifts, and core-strengthening exercises. Once they’ve gained the necessary strength, they are able to reduce their strength training sessions down to 15 minutes

They complete this walk three times a week for four weeks

He has his athletes walk as fast as they can for 15 minutes without breaking out into a jog.

Most of us have the tendency to view advice as “nice-to-have” instead of “must-have” information. Until we have a good reason to take action, we won’t have any impetus to start a new program.

Eat some protein within 30 minutes of waking.