The 4-Hour Body Guide: Tools to Lose Weight & Measure Your Progress
4-Hour Body Tools to Lose Weight & Track Your Body Recomposition Goals
The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss (author of The 4-Hour Workweek), teaches you experimentally-tested methods to lose fat rapidly, increase muscle, live longer, and enjoy life more. Since what is measured is what will change, you'll need a toolbox of gadgets to get started and measure your progress.
Below you will find the products recommended by Tim Ferriss and where you can buy them on sale.
Remember to always consult a medical professional before beginning any diet or exercise changes.
The Slow Carb Diet - 5 Simple Rules:
According to Tim Ferriss, there are five simple rules to follow on the slow-carb diet (listed below). There's much more detailed information in the book, so make sure to buy it and read it first before blindly following the rules.
- RULE #1: AVOID "WHITE" CARBOHYDRATES.
- RULE #2: EAT THE SAME FEW MEALS OVER AND OVER AGAIN.
- RULE #3: DON'T DRINK CALORIES.
- RULE #4: DON'T EAT FRUIT.
- RULE #5: TAKE ONE DAY OFF PER WEEK.
The 4-Hour Series - Become More Effective, Lose Weight, and Eat Healthier
Basic Tools to Measure Your Progress
The 4-Hour Body Guide Suggests...
Scale. When following the 4HB (4-Hour Body) suggestions and slow-carb diet, you will want to weight yourself. Please keep in mind that your weight is only one of several measurements you will be taking, so don't rely on your weight to determine how much progress you're making. Some scales feature body-fat measurements using bio-impedance.
OrbiTape One-handed Tape Measure. Easy to use for measuring arms, waist, hips, thighs, etc.
Pedometer. These are the little machines that track how many steps you take during the day. Again, this is another tool to use if you want something to measure, but not necessary for the 4HB.
Escali Bio-impedance Scale
The 4-Hour Body Guide Suggests...
The Escali BFBW200 bathroom scale features advanced digital weighing technology that provides a high tech analysis of the fitness level of the user. This scale measures percentage of body fat, body water and weight for up to ten individual users. The scale has a large capacity of 440 lb / 200 kg.
Escali Bio-Impedance Scale
Escali Bio-Impedance ScaleCustomer Review:
"To just weigh yourself, place your foot on the scale, wait for it to turn on (it shows 88888) remove your foot, and wait for it to set to zero, then weigh. If you're wanting your body fat/water %, you have to use your user number that's specified to your height and age. It seems like many people thought that the body fat/water % feature wasn't working - you have to be in the user setting.
Although this is a high capacity scale, there is no minimum weight for it to be effective. Neither myself nor my boyfriend are over-weight or obese, and the scale works great and accurately for both of us. My favorite part is that it I can track how much body fat I'm losing instead of tracking my pounds lost (when you lose weight you tend to lose muscle too, unless you weight train, in which case you won't see the pounds drop so much as see the fat slide off slowly). I like being able to accurately track my progress based on fat lost."
Orbitape Customer Review:
"This was a great find for me. I am getting healthy and I wanted to monitor inches lost along with the pounds. It is fast, easy, and accurate! It locks in to place and is retractable upon pressing a little button shaped like a star -this allows for a snug fit of the tape. Then you just remove the grip at the end of the tape from the place where it was "latched" and the tape stays in place so you can look at the measurement. I think I may have made it sound harder than it is even. This thing is so easy to use. I can measure myself anywhere accurately because of this thing! Must have for losing weight/gaining muscle."
The Top 3 Methods for Estimating Percent Bodyfat
Chosen by Tim Ferriss
1. DEXA (dual energy X-ray absorptiometry) has traditionally been used to measures bone density. This method also measures bodyfat but also differences in muscle mass from side to side. This is important because imbalances in mass (for example, more weight on the right side) cause gravity to push down more on that side and can result in spinal and joint problems. Those with such imbalances should consult with a doctor of chiropractic to determine if the imbalances can be corrected or improved.
Each scan costs $25-50 at health care clinics.
2. BodPod measures bodyfat percentage using air displacement while you sit in an air-tight capsule. This method is used by the NFL to analyze football players. It also works well for people with obesity as it fits up to 500+ pounds. You can find a BodPod location near you here.
3. BodyMetrix can analyze percent bodyfat in multiple parts of the body because it is held in the hand, like a wand. It can be hooked up to a computer to automatically upload the data. While fast and convenient, this instrument also comes with a higher pricetag, about $500 for personal units and up to $2000 for professional units.
The Low-Cost Option
Measure Bodyfat Percentage Without Breaking the Bank
If you're like me, you may not have access or resources to use the top 3 methods above. That's okay. The important thing is that you are CONSISTENT with whichever method you do choose. My low-cost choice for measuring bodyfat percentage is to use Slim Guide Skinfold Calipers. To achieve the best results with this method, you need to learn the 3-point or 7-point Jackson-Pollock algorithm. If you need help, personal trainers can do these measurements for you.
Slim Guide Skinfold Calipers
Slim Guide Skinfold Calipers Customer Review:
"I am no trainer or expert, but have found these to be a nice way to track progress (or lack thereof)in trying to get in shape. Based upon my own research these calipers are some of the most accurate--especially for the price. Other calipers in the top tier cost $300 bucks--no thanks. I found the booklet helps in order to be consistent with your measuring areas by providing pictures and an easy chart to convert mm of fat to a total fat %."
Omron HBF-306C Fat Loss Monitor
Bioelectrical Impedance Method
The Omron HBF-306C Body Fat Analyzer measures your body fat with a gentle, micro electrical current -- don't worry, you won't feel it. The key to long-term exercise success is accurate body fat composition measurement. This handheld body fat analyzer is an affordable and easy way to measure your body fat in the privacy of your own home. After inputting the data, a measurement can be started by simply holding the grip electrodes and pressing the start button. And since the analyzer is built with a nine person profile memory, each member of your family or team can track the success of their individual exercise routines.
What is the Bioelectrical Impedance Method?
Body tissues with high water content (such as muscles, bones, and blood vessels) can easily conduct electricity, while fat tissue does not. The Body Fat Analyzer sends an extremely weak electrical current of 50 kHz and 500 ÂµA through your body to determine the amount of fat tissue. The Bioelectrical Impedance Method safely combines the electric resistance with the distance of the electricity conducted. Correct posture and consistent measuring conditions need to be maintained for the best results.