1. Hi Guest Pls Attention! Kazirhut Accepts Only Benglali (বাংলা) & English Language On this board. If u write something with other language, you will be direct banned!

    আপনার জন্য kazirhut.com এর বিশেষ উপহার :

    যেকোন সফটওয়্যারের ফুল ভার্সনের জন্য Software Request Center এ রিকোয়েস্ট করুন।

    Discover Your Ebook From Our Huge Collection E-Books | বাংলা ইবুক (Bengali Ebook)

Ebook Tools Of Titans (2016) By Timothy Ferriss | Epub

Discussion in 'EBook' started by mukul, Dec 30, 2016. Replies: 37 | Views: 973

  1. mukul
    Offline

    mukul Kazirhut Lover Member

    Joined:
    Aug 5, 2012
    Messages:
    11,254
    Likes Received:
    3,432
    Gender:
    Male
    Location:
    বন পাথারে
    Reputation:
    1,313
    Country:
    Bangladesh Bangladesh
    KETOSIS WARNING SIGNS
    “Keto works well for many people, but it’s not ideal for all. It’s also not clear why some people do well for long periods of time, while others seem to derive max benefit from cycling. If certain markers get elevated (e.g., C-reactive protein, uric acid, homocysteine, and LDL particle numbers), it’s likely that the diet is not working properly for that person and requires tweaking or removal. Some patients who suffer from significant LDL particle number increases on keto can reverse the trend by limiting saturated fat to fewer than 25 g and replacing the required fat calories with monounsaturated fats (e.g., macadamia nut oil, olive oil, limited avocado oil).”

    BEFORE YOU GET COMPREHENSIVE WORK DONE, DECIDE WHAT YOUR THRESHOLD OF ACTION IS
    “The likelihood of doing comprehensive testing and finding everything ‘normal’ is low, so don’t have testing done unless you’re willing to accept the uncertainty that comes from needing to make decisions (or not) with incomplete—and at times conflicting—information. Before you check your APOE gene, for example, you should know what you’ll do if you have one or two copies of the ‘4’ allele.”
    TF: Decide beforehand—and not reactively when emotions run high—what types of findings are worth acting upon or ignoring, and what your “if/then” actions will be.
    THE DANGERS OF BLOOD TEST “SNAPSHOTS”
    It’s important to get blood tests often enough to trend, and to repeat/confirm scary results before taking dramatic action. This has been echoed by other guests who have appeared on my podcast like Justin Mager, MD (page 72), and Charles Poliquin (page 74):
    “In 2005, I swam from Catalina Island to L.A., and I had my friend Mark Lewis, who’s an anesthesiologist, draw my blood around 10 minutes before I got in the water on Catalina Island and then 10 minutes after I got out of the water in L.A., 10.5 hours later. It was a real epiphany for me, because I had developed something called systemic inflammatory response syndrome, SIRS, which is something that we typically see in hospitalized patients who have horrible infections or who have been in really bad trauma: gunshot, car accident, that sort of thing.
    “My platelets went from a normal level to 6 times normal. My white blood cell count went from normal to—I don’t know—5 times normal. All of these huge changes occurred in my blood, so that you couldn’t distinguish me from someone who had just been shot. . . .
    “I’ve always been hesitant to treat a patient for any snapshot, no matter how bad it looks. For example, I saw a guy recently whose morning cortisol level was something like 5 times the normal level. So, you might think, wow, this guy’s got an adrenal tumor, right? But a little follow-up question and I realized that at 3 a.m. that morning, a few hours before this blood draw, the water heater blew up in his house. The normal level of morning cortisol assumes a guy sleeps through the night. He had to de-flood his house.”
     
  2. mukul
    Offline

    mukul Kazirhut Lover Member

    Joined:
    Aug 5, 2012
    Messages:
    11,254
    Likes Received:
    3,432
    Gender:
    Male
    Location:
    বন পাথারে
    Reputation:
    1,313
    Country:
    Bangladesh Bangladesh
    4 BULLETS TO DODGE
    “If you’re over 40 and don’t smoke, there’s about a 70 to 80% chance you’ll die from one of four diseases: heart disease, cerebrovascular disease, cancer, or neurodegenerative disease.”

    “There are really two pieces to longevity. The first is delaying death as long as possible by delaying the onset of chronic disease (the ‘big four’ above). We call that the defensive play. The second is enhancing life, the offensive play. On that defensive play, there are basically four diseases that are going to kill you. In other words, if you’re 40 years old and you care about this, you’re probably not going to die in a car accident or homicide, because you’re out of that demographic. You’re less likely to die of X, Y, and Z. It turns out that when you look at the mortality tables, there’s an 80% chance you’re going to die from cardiovascular disease, cerebrovascular disease, cancer, or neurodegenerative disease, period.
    “If you remember nothing else, remember this: If you’re in your 40s or beyond and you care about living longer, which immediately puts you in a selection bias category, there’s an 80% chance you’re going to die of [one of] those four diseases. So any strategy toward increasing longevity has to be geared toward reducing the risk of those diseases as much as is humanly possible.
    “[For those who don’t know,] cerebrovascular disease would be stroke, and there’s two ways you can have a stroke. One is through an occlusion; the other one is through bleeding, usually due to elevated blood pressure and things like that. Neurodegenerative disease, as its name suggests, is degeneration in the brain. The most common cause of that is Alzheimer’s dementia, and Alzheimer’s is one of the top ten causes of death in the United States.
    “[Studies] suggest to me that there’s something about highly refined carbohydrates and sugars—and potentially protein, though it might be for a different reason—that seems to raise insulin, which we know, by extension, raises insulin-like growth factor (IGF). And we know that IGF is driving not just aging but also certainly driving a lot of cancers, though not all of them.”

    SUPPLEMENTS THAT PETER DOES *NOT* TAKE
    Peter consumes a fair selection of supplements based on his own blood work, so it’s highly personalized. He does not take, however, a number of the common ones:
    Multivitamin: “They’re the worst of both worlds. They contain a bunch of what you don’t really need and don’t contain enough of what you do need. It poses an unnecessary risk with no up side.”
    Vitamins A and E: He’s not convinced he needs more than what he absorbs through whole foods.
    Vitamin K: “If you eat leafy green vegetables, you’re getting enough. K2 might be a different story for some people, depending on their diet.”
    Vitamin C: “Most of us get sufficient amounts in our diet, and while megadoses might be interesting, especially for combatting viral illnesses, it’s not bioavailable enough in oral form.”
    He is a proponent of magnesium supplementation. Our ability to buffer magnesium with healthy kidneys is very high. He takes 600 to 800 mg per day, alternating between mag sulfate and mag oxide. He also takes calcium carbonate 2 times per week. Two of his favored brands are Jarrow Formulas and NOW Foods.

    THE LOGIC OF LOW-DOSE LITHIUM
    Based on conversations with Peter, I now take low-dose lithium in the form of 5 mg of lithium orotate. The more I read epidemiological studies, the more I’ve come to think of lithium as an essential, or conditionally essential, element. 1 to 5 mg is enough to effectively ensure you are getting the high range of what is naturally occurring in groundwater in the U.S. As a primer, I suggest reading the New York Times piece, “Should We All Take a Bit of Lithium?”* From that article:
    Although it seems strange that the microscopic amounts of lithium found in groundwater could have any substantial medical impact, the more scientists look for such effects, the more they seem to discover. Evidence is slowly accumulating that relatively tiny doses of lithium can have beneficial effects. They appear to decrease suicide rates significantly and may even promote brain health and improve mood.
    And from Peter: “Lithium is actually really, really safe at low doses—basically anything below about 150 mg—if you have normal kidney function. It’s one of those drugs that got such a bad rap with the large doses that were sometimes needed to treat recalcitrant monotherapy bipolar disorder, but those doses—easily approaching 1200 mg—have nothing in common with the logic above.”
     
  3. mukul
    Offline

    mukul Kazirhut Lover Member

    Joined:
    Aug 5, 2012
    Messages:
    11,254
    Likes Received:
    3,432
    Gender:
    Male
    Location:
    বন পাথারে
    Reputation:
    1,313
    Country:
    Bangladesh Bangladesh
    MORE COMEDY—LONG AGO, WHEN PETER WENT FROM 170 TO 210 POUNDS, GAINING MOSTLY FAT
    “Frankly, I just got aggravated beyond words. We joke about it now, but at the time I literally said to my wife, ‘I’m going to go get a gastric bypass.’ And she said, ‘You are the most ridiculous human being who’s ever lived. We’re going to have to talk about our marriage, if that’s what you’re considering at the weight of 210 pounds.’ I actually did go and see the top bariatrician in the city of San Diego, and it’s kind of weird story because, even though I was obviously overweight, I was the thinnest person in the waiting room by a long shot. It put it in perspective. [I thought to myself,] ‘Peter, you think you’ve got problems. I mean, these people each weigh 400 pounds.’ And when it was my turn to see the doctor, the nurse took me up to the scale and weighed me. We got on the scale, and I’m like 210. She says, ‘Ah, this is fantastic. Are you here for a follow-up?’”

    JUSTIN MAGER
    Dr. Justin Mager has helped me with dozens of my “human guinea pig” experiments, complete with blood testing and next-generation tracking. He’s brilliant and hilarious. Justin appeared on the podcast with Kelly Starrett (page 122), a mutual friend and collaborator. When we ended the episode, I asked my usual “Where should people check you out?” Justin’s answer was, “My honest parting comment is not to check me out, just fucking look in the mirror and check yourself out. My aspiration is to go underground and be a ghost.” Love this guy.

    “WE’RE NOT AN OBJECT, WE’RE A PROCESS”
    “We want to judge things as good or bad. . . . So, there’s this idea that inflammation is bad, [thus the opposite] is good. High cholesterol bad, low cholesterol good. [But] you have to understand what blood testing actually represents. First of all, it’s a snapshot. It’s a moment in time, and we’re not an object, we’re a process.”

    “OPTIMAL” DEPENDS ON WHAT YOU’RE OPTIMIZING FOR
    “[For instance], there’s some literature that suggests that if you have high LDL cholesterol, you can actually build more lean body mass at a faster rate. So, if you’re in a strength-building phase, it actually might be to your advantage to actually have that present . . . you need to know context. You [also] have to understand what the marker actually represents, not just [have] a judgment of whether it’s good or bad.”
     
  4. mukul
    Offline

    mukul Kazirhut Lover Member

    Joined:
    Aug 5, 2012
    Messages:
    11,254
    Likes Received:
    3,432
    Gender:
    Male
    Location:
    বন পাথারে
    Reputation:
    1,313
    Country:
    Bangladesh Bangladesh
    HEY, DOC, WHAT DOES CHOLESTEROL DO?
    “I like to ask that to physicians, especially if they’re antagonizing me about my practice methods. I say, ‘Hey, what does cholesterol do?’ and it’s interesting, because a lot of them will take a step back and they’ll fumble, because they’re so indoctrinated into the algorithm of ‘All I really need to do is identify high cholesterol and treat it’ versus understanding what purpose it serves in the human body.”
    TF: There is a big difference between understanding something (what you want in a physician) and simply knowing its name or labeling it. This is also one of the lessons that Nobel Prize winner Richard Feynman’s father taught him. The story is contained in Surely You’re Joking, Mr. Feynman!, the most-gifted book of several people in this book, as well as in a wonderful short documentary called The Pleasure of Finding Things Out.
    “The rule is: The basics are the basics, and you can’t beat the basics.”
    “What you put in your mouth is a stressor, and what you say—what comes out of your mouth—is also a stressor.”

    Spirit animal: Siberian tiger

    CHARLES POLIQUIN
    Charles Poliquin (TW/FB: @STRENGTHSENSEI, STRENGTHSENSEI.COM) is one of the best-known strength coaches in the world. He has trained elite athletes from nearly 20 different sports, including Olympic gold medalists, NFL All-Pros, NHL All-Stars and Stanley Cup champions, and IFBB bodybuilding champions. His clients include America’s first-ever Olympic gold medalist in women’s wrestling, Helen Maroulis, long-jump gold medalist Dwight Phillips, NHL MVP Chris Pronger, and MLB batting champion Edgar Martínez, among many others. Poliquin has authored more than 600 articles on strength training, and his work has been translated into 24 different languages. He has written 8 books, including a short gem entitled Arm Size and Strength: The Ultimate Guide.

    JUST BECAUSE YOU EXERCISE DOESN’T MEAN YOU DESERVE SUGAR WATER
    “The most important thing I’ve learned about nutrition is you need to deserve your carbs . . . to deserve [hundreds of kcal of carbs] post-exercise, you need to be sub-10% body fat. And the quickest way to know if you have sub-10 body fat as a male is: Can I see the lineal alba [vertical separation] on your abs? In other words, can I see all ab rows? One ab row doesn’t count; you’ve got to see them all. In other words, you have to have penis skin on your abs.”
    TF: One female reader responded on social media with “What if it’s someone else’s penis skin?” Might be a workaround.
    “I’ve got some athletes who do best on 70% carbs, 20% protein, 10% fat. But they deserve their carbohydrates. They’ve got a great pancreas, they’re insulin-sensitive, blah, blah, blah, they’ve got a lot of muscle mass. But some athletes, they’re allowed 10 licks of a dried prune every 6 months. That’s all they deserve and that’s all they’ll get. And after 6 months, they’re actually allowed to look at calendar pictures of cakes once a week.”
    TF: For a low-carb post-workout option, see goat whey on page 84 (Portable Fuel).
     
  5. mukul
    Offline

    mukul Kazirhut Lover Member

    Joined:
    Aug 5, 2012
    Messages:
    11,254
    Likes Received:
    3,432
    Gender:
    Male
    Location:
    বন পাথারে
    Reputation:
    1,313
    Country:
    Bangladesh Bangladesh
    HOW DO YOU IDENTIFY A GOOD STRENGTH COACH?
    “A good strength coach should get a female, no matter what her body fat is, to be able to do 12 chin-ups in 12 weeks.”

    CHARLES’S TYPICAL BREAKFAST
    Charles takes breakfast seriously. His typical combo includes some type of wild meat (typically pan fried in Meyenberg goat butter), nuts, and sometimes berries or avocados:
    “I really like macadamia nuts, but I vary that so I don’t develop intolerances. . . . On the road, one of the reasons I stay at the Marriott worldwide is it’s the only place that will serve steak and eggs.” When traveling, of course, things can be harder: “In Manchester [UK], for example, there was no way I could get steak and eggs for breakfast, so my assistant and I bought sardines. So we had sardines and Brazil nuts for breakfast the next day. I don’t negotiate on that. For me, I either have meat, fish, or seafood and some nuts.”
    TF: I bolded the above, as I have many friends who’ve been tested for food intolerances and called me with: “I’m intolerant to navy beans! Egg whites, too!” Such results don’t necessarily mean you have genetics that disallow these foods. There’s a decent likelihood that A) you’ve simply been consuming too much of the same food and provoked a correctable autoimmune response, or B) the lab has made an error. I’ve seen labs return every patient (dozens) in a given week as intolerant to egg whites. Lab errors happen, equipment malfunctions, and people make mistakes. The moral of the story: Vary your food sources and confirm any scary test results with a second test.

    FOR LOOSE SKIN OR STRETCH MARKS
    “There’s an herb called gotu kola that—I learned this from Dr. Mauro Di Pasquale, who was one of my early mentors—will get rid of what we call unnecessary scar tissue or unnecessary connective tissue. The truth of the matter, though, is that you will see zero progress for the loose skin for 6 months. So people say it’s not worth it, but I tell people, just keep doing it for 6 months. And then it’s almost like overnight. . . .
    “There are some compounding pharmacists who will make you a gotu kola bioabsorbable cream. That works a lot faster. I would say if you can find a compounding pharmacist who will do that, and it’s a biologically active form, you could get the same results in about 2 to 3 months.”
    TF: I asked Charles about oral sources, and he suggested one dropperful of Gaia Herbs Gotu Kola Leaf liquid extract per day, which also improves tendon repair and cognitive function.

    4 TESTS TO CHECK EVERY 8 WEEKS
    Charles recommends checking these biomarkers every 8 weeks:
    Morning (fasting) insulin
    Morning (fasting) glucose: “One thing I insist on is that they always [do this test] exactly 12 hours after the last bite. Why? Because I want pre- and post-measures that are valid. Your morning glucose could be all over the place because you fasted an extra 2 hours, and it’s not valid.”
    TF: This is a hugely important point. Standardize as many variables as possible. For instance, I will do blood tests on the same day of the week, and attempt to hydrate equally, typically by drinking 1–2 liters of water and ensuring my pee is clear. Imagine that you do one blood test on Thursday, then your follow-up tests on a Monday after a weekend of booze, which can elevate liver enzymes. The values aren’t comparable. It’s also a good idea to avoid hard workouts for the 24 hours prior to your blood tests, if possible, so you don’t get a false read on inflammatory markers. Control thy variables!
    Reactive insulin test: “I think the reactive insulin test is the most underrated test in health.” (Dr. Peter Attia also includes this as “OGTT (Oral Glucose Tolerance Test)” in his top 5 tests; see page 65 for more details.)
    HbA1c (usually read as “hemoglobin A1c”): “They say that, basically, you age at the rate you produce insulin. HbA1c will tell me what was the average insulin over the last 3 months. . . . I’ve found over the years that, actually, the amount of magnesium, supplemental magnesium, you consume, is the fastest way to drop that value. So magnesium is probably one of the best anti-aging minerals.”

    MORE ON MAGNESIUM
    “I think the best magnesium out there is magnesium threonate, if I were to pick one. But I prefer taking different chelates. [TF: Dominic D’Agostino also takes magnesium; see page 30 for his thoughts.] So I use glycinate, I use orotate. If you look at the physiology behind it, and there’s a lot of good research that’s really easy to find, every form of magnesium tends to go to a specific tissue. So for example, magnesium glycinate has a preference for liver and muscle tissue; magnesium orotate tends to work more in the vascular system. Magnesium threonate is more of a GABA inducer, therefore it improves sleep. Personally, I take 2g of magnesium threonate at the last meal before going to bed, and I use various forms of chelates like magnesium glycerophosphate from GabaMag [made by Trilogy Nutritional Supplements].”
    Another go-to recipe for sleep: glutamine and physician-prescribed probiotics (vary the brands) before bed.
     
  6. mukul
    Offline

    mukul Kazirhut Lover Member

    Joined:
    Aug 5, 2012
    Messages:
    11,254
    Likes Received:
    3,432
    Gender:
    Male
    Location:
    বন পাথারে
    Reputation:
    1,313
    Country:
    Bangladesh Bangladesh
    ON GOOD DOCTORS
    “The length of time they spend with you on your first visit is probably your best indicator [of their quality].”

    TO INCREASE T, DECREASE C
    “As a rule . . . the best thing to increase testosterone is to lower cortisol. Because the same raw material that makes testosterone and cortisol is called pregnenolone. Under conditions of stress, your body is wired to eventually go toward the cortisol pathway.”
    TF: If you’ve ever laid down in bed exhausted, then felt wired and been unable to sleep, cortisol might be a factor. To mitigate this “tired and wired” phenomenon—as well as reduce glucose levels—before bed, I take phosphatidylserine and N-acetyl cysteine (NAC). For me, this also has a noticeable impact on lowering anxiety the following day.
    “The best educator on HRT (Hormone Replacement Therapy) is Thierry Hertoghe from Belgium.”

    ✸ “Back squat, front squat, or overhead squat, if you had to choose one for your athletes?”
    “The front squat. I have a lot of statistical data on that. Because it is impossible to cheat on the front squat. I’m talking ass-to-the-grass front squat, meaning you leave a stain in the carpet in the bottom position. In my opinion, for athletic purposes, all squats should be done that way. . . . They should [perform] it the way the Olympic lifters do it. So hands slightly wider than shoulder width, elbows up as high as you can, and actually the elbows in. That locks the bar into right in front of your throat. If you find the exercise comfortable, you’re not doing it correctly. You should feel some restriction in the neck when you front squat properly.”
    (See Kelly Starrett’s thoughts on squats on page 124.)

    STEP #1 IN A SQUAT WARMUP
    “There’s a lot of research that shows that mobility in the ankle is what decreases the probability of any lower extremity injuries, whether it’s an ACL tear or hamstring pull or groin tear or whatever. So the first thing I would do [in a warmup prior to squatting] is go on a calf machine and stretch the calves, and then go down and statically stretch for 8 seconds. I’d finish off with voluntary contraction, because it resets the pattern for strength. Research is clear: If you do static stretching and you don’t finish with a contraction, you’re more likely to get an injury.”
    TF: This, along with Paul Levesque’s recommendation, prompted me to take Cossack squats seriously (see page 87). I pay more attention to my calves now than ever before, both for injury prevention and upper-leg flexibility (see Christopher Sommer, page 9).
     
  7. mukul
    Offline

    mukul Kazirhut Lover Member

    Joined:
    Aug 5, 2012
    Messages:
    11,254
    Likes Received:
    3,432
    Gender:
    Male
    Location:
    বন পাথারে
    Reputation:
    1,313
    Country:
    Bangladesh Bangladesh
    ACTIVATING THE HAMSTRINGS

    I once took a Kinetic Chain Enhancement seminar under Charles, in which he tore my arms apart with ART (Active Release Techniques) and doubled my shoulder internal-rotation ROM in minutes (see The 4-Hour Body). He also taught us the “muscle-tendon technique”—how to activate the hamstrings, among other muscles, by using simple cross-fiber friction near the insertion points. For instance, to immediately increase your strength output in a set of hamstring curls, you could lie on the floor and have someone use a knife hand—think “judo chop” edge—to rapidly rub back and forth on each of the dotted lines in this illustration for 8 to 10 seconds each. For reasons that exceed the space we have, start at the gluteal fold (butt fold) lines for hamstring curls, but start with lines just below the knee for deadlifts.

    ✸ Most-gifted or recommended books
    59 Seconds: Change Your Life in Under a Minute by Richard Wiseman (for stress reduction)
    The 4-Hour Workweek
    The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results by Gary Keller
    “So after reading [The 4-Hour Workweek and The ONE Thing], when I’m at home, I work 2 and a half to 4 hours max. I take the month of July off. I take the first 2 weeks of August off. I don’t work from the month of December until about end of January, and a week a month I take off.”

    ✸ Charles’s best $100 or less purchase
    “It was a gift, so I’m not sure what the price was, but it can’t be that high. It’s called a Bamboo Bench [made by German personal trainer Bernd Stoesslein]. It has this half-moon shape [it attaches to any bench] where your spine rests. So when you do pressing movements, you can drop the elbows much farther than with a regular bench. It allows for a freer scapular movement, it allows for a greater range of motion when you lift, and it allows pain-free upper body pressing.”

    ✸ Who do you think of when you hear the word “successful”?
    Winston Churchill. “This guy had balls. He stood up to Hitler, he rallied the United Kingdom, he refused to surrender. He’s a Nobel Prize winner in literature. Very few people know that.”
    TF: Fun note—after Charles said this on my podcast, the owner of Winston Churchill’s former home reached out to invite him to visit.

    THE SLOW-CARB DIET® CHEAT SHEET
    Many people lose hope when trying to lose weight.
    Fortunately, it need not be complicated. Though I regularly fast and enter ketosis, the Slow-Carb Diet (SCD) has been my default diet for more than a decade. It works almost beyond belief and affects much more than appearance. From one reader:
    “I just wanted to sincerely thank Tim for taking the time to research and write The 4-Hour Body. My mom, in her late 60s, lost 45 pounds and got off her high blood pressure meds that she had been on for 20+ years. She did all this in about 3 months. This means that I get to have her around for a long time.”
    The basic rules are simple, all followed 6 days per week:

    Rule #1: Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains (yes, including quinoa). If you have to ask, don’t eat it.

    Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. Good news: You already do this. You’re just picking new default meals. If you want to keep it simple, split your plate into thirds: protein, veggies, and beans/legumes.

    Rule #3: Don’t drink calories. Exception: 1 to 2 glasses of dry red wine per night is allowed, although this can cause some peri-/post-menopausal women to plateau.

    Rule #4: Don’t eat fruit. (Fructose → glycerol phosphate → more body fat, more or less.) Avocado and tomatoes are allowed.

    Rule #5: Whenever possible, measure your progress in body fat percentage, NOT total pounds. The scale can deceive and derail you. For instance, it’s common to gain muscle while simultaneously losing fat on the SCD. That’s exactly what you want, but the scale number won’t move, and you will get frustrated. In place of the scale, I use DEXA scans, a BodyMetrix home ultrasound device, or calipers with a gym professional (I recommend the Jackson-Pollock 7-point method).
    And then:

    Rule #6: Take one day off per week and go nuts. I choose and recommend Saturday. This is “cheat day,” which a lot of readers also call “Faturday.” For biochemical and psychological reasons, it’s important not to hold back. Some readers keep a “to-eat” list during the week, which reminds them that they’re only giving up vices for 6 days at a time.
    Comprehensive step-by-step details, including Q&As and troubleshooting, can be found in The 4-Hour Body, but the preceding outline is often enough to lose 20 pounds in a month, and drop 2 clothing sizes. Dozens of readers have lost 100–200 pounds on the SCD.
     
  8. mukul
    Offline

    mukul Kazirhut Lover Member

    Joined:
    Aug 5, 2012
    Messages:
    11,254
    Likes Received:
    3,432
    Gender:
    Male
    Location:
    বন পাথারে
    Reputation:
    1,313
    Country:
    Bangladesh Bangladesh
    MY 6-PIECE GYM IN A BAG

    I take these 6 items with me whenever I travel. In some cases, I buy several sets, which live in trunks stored at hotels in my most common locations, like L.A. and NYC. For the cost of checking luggage on a few flights, I can have my “kit” waiting in a few cities and avoid check-in lines.
    Voodoo Floss ($20 to $30): This looks like a rubber ACE bandage. It is used to wrap and compress stiff or injured body parts. It’s small enough to fit in a jacket pocket, yet it often decreases pain and increases ROM more than fancy injections and $200/hour therapy. I use Voodoo Floss 1 to 2 times per day on my elbows and forearms during hard gymnastics training. Source: Kelly Starrett (page 122).
    Furniture Sliders ($5 to $15): I’ve used these to freak out guests in hotels around the world. I’ll put them under my heels for a move called “Ag walks with rear support” (page 17), which I do up and down hallways on the carpet. Source: Christopher Sommer (page 9).
    RumbleRoller: Think foam roller meets monster truck tire. (See details on page 3.) Source: Amelia Boone (page 2).
    Bed of Needles: Technically, I bought a Nayoya Acupressure Mat. There is a competitor (same same but different) called Bed of Nails, both available on Amazon. This type of roll-out needle mat, which is covered with “needles” that look like cleat spikes, was recommended to me by Andrii Bondarenko (IG: @andrii_bondarenko), one of Cirque du Soleil’s one-armed-handstand prodigies. His former Ukrainian sport acrobatics coach had athletes use these for up to an hour a day. I find that 5 to 10 minutes in the morning can seemingly perform miracles, particularly for back pain. For one lat tear, this device was the only healing modality that got me back to training.
    Tera’s Whey Goat Whey Protein: If you are lactose-sensitive, this can be a godsend. Even for those who tolerate dairy well, many (like me) find it easier to digest. I use a simple mason jar for mixing. If it’s too goaty for you—I find it very neutral—consider adding a tablespoon of beet root powder from BeetElite or another brand. Source: Charles Poliquin (page 74).
    Mini-parallettes: Anyone who’s seen gymnastics knows of the parallel bars. Anyone who’s been to a CrossFit gym knows about the miniature versions called “parallettes,” typically made out of PVC pipes. What many haven’t seen are the Vita Vibe MP12 ultra-light mini-parallettes that are small enough to fit in carry-on luggage. They are only high enough to clear your knuckles and are perfect for L-sits, planche leans, and handstand training. This is much easier on the wrists than flat hand work. Famed neuroscientist Adam Gazzaley, PhD (page 135), first introduced me to good at-home “p-bars.”
     

Pls Share This Page:

Users Viewing Thread (Users: 0, Guests: 0)