There are different ways to incorporate spirulina in your diet, whatever it may be. I have recently switched to the Raw Food Lifestyle; however, in the past I have experimented with Tim Ferriss's 4-Hour Body Lifestyle, which seemed to have worked for me until I became vegan. It's possible to be vegan on that lifestyle as well, and I believe that I will soon try to find a combination of the Raw Food and 4-Hour Body lifestyles and find a balance between the two. The reason for this quest is as follows: on the 4-Hour Body Lifestyle I had a lean boy, had the lowest weight and looked my best. On the Raw Food Lifestyle, I feel the healthiest I have ever felt (and I am happy to be vegan and not consume animal products for ethical reasons); however, I do feel that all the fruit carbohydrates, as well as the extra fats I consume to replace animal products prevent me from looking my personal best. This is why I am developing my own personal diet based on the balance between the two. Meanwhile, please see some information on the 4-Hour Body lifestyle below:
4 Hour Body Lifestyle
Watch NEXT Conference presentation – entertaining!
http://www.youtube.com/watch?v=yK2mkjhhQM&
feature=player_embedded
Read the blog: http://www.fourhourworkweek.com/blog/category/the-4-
hour-body/
Buy the book at http://www.fourhourbody.com/
DAILY ROUTINE (BASED ON RECOMMENDATION FROM 4HB)
(Sunday)
8:00 am - Wake up – 8 a.m. (any starting point)
8:05 – 8:20 a.m. - Do simple exercises - EVERY DAY, 7 days a week
20 hip raisers
20 flying dogs on each side
70 kettlebell swings.
Start with as much weight as can allow you
to do 25 repetitions so that you build
endurance to do 70 reps (10-20 kg)
This woman lost over 30 kg with this exercise alone…
I don’t have a kettlebell, so here’s what I use:
I use weights and assemble the right weight on one side and leave the other free. I hold in the middle and I have a stopper for my hands not to slide.
8:30 am – Breakfast
EAT 30 GRAMS OF PROTEIN 30 MINUTES FROM WAKING
Options:
4 boiled eggs (2 with yokes)
A can of tuna
A can of chickpeas
1 cottage and 2 eggs
12:30 – Lunch (eat every 3-4 hours)
No "white" carbohydrates: all bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food with breading.
No dairy – except cottage cheese (limited)
No fruits – except tomatoes and avocados (latter – limited)
No sugar
Replace cream in coffee with cinnamon
No juice
No milk or soymilk
Red wine (up to two glasses) is allowed
Eat the same few meals over and over again (unlimited amount):
Proteins
*Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks)
*Chicken breast or thigh
*Black beans
*Beef (preferably grass-fed)
Pork
*Fish
Legumes
*Lentils
Pinto beans
Red beans
Soybeans
Vegetables
*Spinach
*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
*Sauerkraut, kimchee (full explanation of these later in "Damage Control")
Asparagus
Peas
Broccoli
Green beans
5 pm – Second lunch
From the food groups above
6-7 – Gym, Recreational activity or sports if scheduled
Any cardio activity, like walking, tennis, swimming, etc. – considered recreational and not weight loss
activity
Weight loss – weight lifting or exercises
Gym – twice per week, 30 minutes max
What to do in the gym:
- Free weights for arms
- Squats with weights for legs
- Push ups, bench press for chest
- Some ab exercises (not necessary for the first part of the program – need to get rid of belly fat and then work on ab definition):
- Cat vomit exercise. Squeeze ab muscles toward the spine while exhaling all the air and hold 10 seconds. Release and do again. Repeat 10 times
- Plank – regular (face down) and side as shown. Get into position and hold 20 seconds. Switch sides. Repeat several times.
8 pm – Dinner – from the food groups above
10 pm – 2 glasses of red wine in front of the Discovery Channel
IMPORTANT: Start this on Sunday and on Saturday (cheat day) you should eat ANYTHING you want. No
limitations – all the sugar and pastry and pasta. Tim Ferris recommends 12 hours or binging. It’s necessary
to ensure your body doesn’t think it needs t conserve fats.
Measurements:
- Take a picture before starting
- Take a weight measurement
- Take tape measurement of every major circumference in your body. Not to get discouraged as you don’t lose weight as some point because you’ll be building a heavier muscle
- Take daily weight and tape measurements. If possible do a “pinch” measurement at the gym or use fat % weight scale
- Keep a journal
As per gym exercises – you can start with just diet and simple morning exercises and kettlebell.
If you’d like to start with the gym too and need to know what to do, I can put an exercise program for you as well!
Good luck! Let me know if you have questions on the above.
