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How you can gain 30lbs of muscle OR lose 30lbs of fat in 28 days

May 21, 2008
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.

A great example is Tim Ferriss -- the author of the best-selling "The Four Hour Work Week" because he was able to gain 34lbs of muscle and at the same time lose 3 pounds of fat in just 28 days.

You want to know the best part? He only worked out for 30 minutes, twice a week, for a TOTAL work out time in the gym of ONLY 4 hours. That's it -- just 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!

Here's the list, 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. Follow a 5/5 cadence (5 seconds up, 5 seconds down) for every repetition to eliminate momentum and make sure there is a constant load.

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

4. Eat enormous quantities of protein with low-glycemic index carbohydrates like quinoa, but drop calories by 50% one day per week to prevent protein uptake downregulation.

5. Reduce your exercise frequency as you increase strength & size, because your recovery abilities will only increase 20-30%... and you can often build lean muscle tissue up to 100% before you reach your genetic set-point.

6. Record every workout in detail. Record: the date, time of day, order of exercises, repetitions, and weight lifted. Because this is an experiment -- you need to control the variables to accurately see your progress and be able to make adjustments to ensure progress."

And that's all there is to it!

Those are the simple six steps that form the guidelines you need to follow in order to build the body of your dreams in just four hours of gym time. Now you can do it too.

Mr. Ferriss also says to use this exact same outline if you want to burn off pounds of fat and not put on any size (which is what most female trainees have as a goal). Here is what he says 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."

Now you have no excuse. You only need to workout for four hours next month and you can gain either 30 pounds of muscle... or... lose up to 30 pounds of fat! Get to work!
About the Author
About the Fitness expert: Caleb Lee will teach you a lot about building muscle. His website will teach you how to build muscle fast.
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