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

Not many people know you can build a lot of muscle or lose a lot of fat if you just ignore all the popular information found in bodybuilding magazines... and you instead what has been proven to work SCIENTIFICALLY.

The best example is best-selling author Tim Ferriss (The Four Hour Work Week) because He was able to gain 34 pounds of lean muscle... and... lose 3 pounds of fat in just 28 days.

The best part? He only worked out for 30 minutes... two times per week... for a TOTAL work out time in the gym of ONLY 4 HOURS!

To build your very own dream body like Tim Ferriss did in just 28 days, keep reading to see the six simple steps he followed to make it happen!

From his blog...

"1. Do one-set-to-failure from Arthur Jone's recommendations from the little-known Colorado experiment, but reduce the frequency (a maximum of twice a week)... and have at least 3 minutes between exercises.

2. Do every repetition in a 5 seconds up, 5 seconds down (5/5 cadence). This eliminates momentum and ensures 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. Remember that this is an experiment, and you need to control the variables to accurately assess progress and make adjustments. So record every workout in detail, including date, time of day, order of exercises, reps, and weight. "

That's it! Just six simple steps!

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.

Tim also says that you can use this exact same outline to lose fat if you don't want to put on size, again from his blog:

"If you'd like to lose 10-20 pounds of fat in the same 28 days (instead of becoming the "hulk") All you have to do is follow a "slow-carb" diet and reduce rest periods to 30 seconds between exercises using this exact same workout protocol."

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

Fitness expert Caleb Lee knows a lot about building muscle. His website will teach you ways to build muscle fast.