Many of you are familiar with Tim Ferriss, author of the excellent “4-Hour Work Week“. Tim is a personal hero of mine (one of his productivity tips is mentioned previously in my post “The Urgent vs. Important Matrix“) so naturally I’ve been eagerly awaiting the arrival of his sophomore effort “The 4-Hour Body“. The new book promises to be “An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman” – a bold claim indeed.

Tim has written about fitness before, posting two articles with similarly outrageous headlines on his blog – one called From Geek to Freak: How I Gained 34 lbs of Muscle in 4 Weeks and another titled How to Lose 20lbs of Fat in 30 Days – Without Doing Any Exercise. These two posts together give us a glimpse of the principles Tim fleshes out in “The 4-Hour Body”. Is it really possible that Tim has cracked the code on fitness? One year ago, I decided to find out by combining Tim’s published writings into a comprehensive fitness plan and measuring my results. My goal – to determine whether Tim’s methods actually work in real life. This is what I discovered.

Let’s set the scene – back in high school I was an athlete and in decent shape, about 6’1″ and 180lbs. After 4 years of college and too many beers, I graduated in May 2008 at 205lbs and started a job in investment banking. The next 18 months of takeout dinners and 90 hour weeks at a desk pushed me up to 217lbs, with had back pain, acne, and very low energy. I regret now that I didn’t have my body fat analyzed, but I expect I was pushing 30%. I needed to make a change, and quickly. And so in November 2009, I began “The Ferriss Fitness Experiment” to see if Tim could deliver on his promises.

The fitness plan I developed is based directly on Tim’s posts, which are themselves a modification of the Paleolithic Diet (Tim’s modified version is called “The Slow Carb Diet”), combined with exercise methods based on The Colorado Experiment. For the Cliffs Notes crowd, Tim’s methods can be summarized in 4 bullets:

• Avoid white carbohydrates. If it is white or can be white (bread, noodles, rice, cookies, crackers, etc) – cut it out completely.
• Focus your diet on lean proteins (chicken, fish, sirloin, etc) and vegetables.
• Don’t drink calories. No sodas or juices. In combination with the above, that also means (gasp) no beer. We’ll allow wine and hard liquor (straight or with diet soda) because a guy’s got to have a life.
• Exercise to exhaustion. Two or three 30 minute high-intensity workouts are more valuable for building muscle mass than 5x weekly moderate sessions.

I’ll break down the diet and exercise strategies in a lot more detail below. If you’re impatient, you can skip directly to the results of my experiment.

Diet – “Eat Real Food, Not Too Much. Mostly Vegetables.”

The basic idea behind Paleo eating is to consume only foods that our ancestors from the Paleolithic Era had access to (lean red meat, fish, shellfish, eggs, nuts, vegetables, fruit, etc), and exclude foods that developed in the more recent Neolithic, post-agricultural era (processed grains and dairy, sugar, and other “fake” foods). Focus your diet on proteins and vegetables, avoid processed carbohydrates. Volumes of literature have been written about the reasons this makes sense, particularly the ways that carbohydrates and simple sugars are metabolized – they are literally killing you by spiking your insulin, damaging your small intestines, and more. If you want to dig into the science behind how carbohydrates are digested, read this article by Robb Wolf on Tim’s blog. Robb is the former review editor for the Journal of Nutrition and Metabolism, so he knows his stuff.

One note – this is not the Atkins diet. You don’t have cart blache to eat anything as long as it’s not a carbohydrate. Ribeyes are delicious, but if you think you’re being “healthy” just take a look at an uncooked ribeye – it’s nearly all marbling (fat). Beef isn’t off limits, but be aware of what you’re eating. Hamburger meat is rarely, if ever, a good idea. Focus on lean cuts (filet, sirlion) or other lean meats like buffalo or pork.

Tim and I both make an exception to the above diet so it is both less miserable (more sustainable) and more practical. I allow for 1 “cheat day” each week when I can eat whatever I want. No only does this help keep me sane and disciplined the other 6 days, but spiking caloric intake once per week increases fat loss by preventing your metabolic rate (thyroid function, etc) from down-regulating due to extended caloric restriction.

Exercise – High Intensity, Elevated Heart Rate

Now let’s discuss exercise. The two things you’re shooting for are consistent elevated heart rate and lifts to failure. You can accomplish this with cycle training – begin with 15 minutes on the treadmill to get your heart rate up, then move around the gym lifting several muscle groups to failure, with no rest in between. Do all your sets slowly (5 up, 5 down cadence) and to failure. It will burn, but you’ll build muscle mass very quickly.

During your workouts, make an effort to focus on compound movements like squats, pull ups, bench press, lunges, etc. People avoid these exercises because they hurt, but there’s a reason they burn – all of the above target large muscle groups in your body. When your muscles are torn down and rebuild, they release testosterone, which helps build extra muscle, puts hair on your chest, and is generally beneficial for a lot of other reasons. Larger muscle groups release more testosterone. Your biceps is a tiny muscle, you’re not burning many calories or releasing much testosterone doing curls. Do an ass-to-ankles squat on the other hand, and you’re activating your entire lower body, as well as your stabilizing core.

Another benefit of a high intensity workout with minimal rest is that you can be in and out of the gym in under 45 minutes, including locker room time. Do this 2-3 times a week, and you’ll get maximum impact with minimum gym time. This was a huge benefit for me while working in investment banking, when I didn’t have the time to fit in long workouts.

The Results – Do Tim’s Fitness Methods Really Work?

So now we come to the important part – results. Do Tim’s fitness and diet methods actually work? Tim promises his methods can result in either a 34lb muscle gain or 20lb fat loss in 30 days. So how did a combination of the two turn out for me?

When I began my Ferris Fitness Experiment, I tipped the scales at 217lbs. After 3 months of Slow Carb/Paleo eating and 3x weekly 45 minute workouts, I was down to 200lbs. My skin was clear, and my energy level was noticeably higher. After 3 more months I was at 180lbs, with no lower back pain at all, and in the best shape of my life at 15% body fat. Because pictures are worth 1,000 words, I’ve included before and after shots (click the picture for full size). On the left is me at 217lbs before the start of my “Ferriss Fitness Experiment”, and on the right is me in the same outfit at 180lbs. A dramatic improvement.

Based on my own experience, Tim’s methods blow away every fitness plan I’ve ever tried. I lost 37 pounds, 4 inches on my waist, and reduced my body fat by over 10%+ in 6 months. While that’s significantly longer than the 30 days Tim promises in his posts, I recognize that I didn’t singularly focus on weight gain or fat loss – I aimed instead for general fitness and overall health by combining high intensity strength training with the Slow Carb diet. All in all, I highly recommend Tim’s methods to anyone looking to improve their health and fitness level. If the content of Tim’s blog posts on fitness so far are any indication, “The 4-Hour Body” is a must read – you can order your own copy here.

My younger brother just graduated from college this year and is getting settled into a new job, life on his own, and financial independence. Along with his first paycheck, he’s also been bombarded with a lot of new financial choices and a lot of acronyms (IRA, 401k, etc). Everyone knows they should be saving money, but the reality is that nobody ever tells you exactly how to go about it short of stuffing cash under your mattress. This post isn’t going to be an in depth discussion of what stocks to buy or how much of your net worth to put in bonds – rather, I want to focus on the mechanics of how to organize your finances as a single, newly independent young adult in order to set yourself up for prosperity and success.
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As a former investment banker, I have a very, well… unique relationship with my email. For those that aren’t familiar with the life of a banking analyst – email is treated as IM, text messaging, and a pager all rolled into one, with a 24/7 expectation of response. I once had an actual nightmare about that blinking red light on my Blackberry. Accordingly, I developed somewhat of a compulsion about checking email at all hours of the day and night, an affliction I feel is shared by many in corporate America. Many of us keep our Outlook open all day and our Blackberries at hand all night, just waiting to be interrupted by that little “New Mail” popup or blinking red light. Not only is that stressful, I think it’s killing our productivity.

A study by Microsoft showed just how lethal interruptions are to productivity. The researchers taped 29 hours of people working in a typical office, and found that they were interrupted on average four times each hour. Sounds like a day at most offices. Here’s the kicker – 40% of the time, the person did not resume the task they were working on before the interruption. The more complex the task, the less likely the person was to resume working on it after an interruption. That means most of us are getting derailed from our work four times each hour, maybe more if you work in a high email traffic office.

So how do we get back on track? The answer lies in a concept called the “Urgent vs. Important Matrix“, which I was reminded of (and inspired to write this post) when I read fellow Coloradan Devin Reams‘ excellent post entitled “Instant Email is Good for Nobody” (agreed). Most of us have grown up considering “urgent” and “important” to be the same thing, but that is not always the case. An issue can be both urgent and important (a heart attack), urgent but not important (a telemarketer is calling), important but not urgent (that big project you’re working on), or neither (surfing the web). As such, we need to develop the ability to quickly identify urgent and important interruptions that need to be dealt with right now, and file the rest away to be dispatched at regular intervals when they will not interrupt us from the tasks we are focused on completing. Be particularly wary of “urgent but not important” tasks – these often masquerade as top priority items and steal attention they don’t deserve.

In Tim Ferriss’ fantastic “4-Hour Workweek” he discusses his method for handling email interruptions. Tim checks email once at 11am and once at 4pm – that’s it. It’s called batching, and it helps not only to reduce interruptions, but also decreases the time spent switching between tasks (28% of your day, according to the Microsoft study).

Since I’ve left banking and been working with Hosting.com, I’ve tried to turn over a new leaf in email management. I’m no Tim Ferriss, but I try to only check emails once an hour and I completely turn off the alerts on my iPhone during things like dinner, movies, and social time with friends. Not only has it made me more productive, it’s drastically reduced my stress level. Additionally, people learn that email is not a viable option for getting ahold of me instantly. If something is both urgent and important, I get phone calls, which are totally fine and welcomed. My boss operates on the same principle, and it actually creates a great work dynamic in our office – urgent/important things get personal phone calls or face to face conversations, while non-urgent items get dropped in our email boxes for handling at the appropriate time. We both know that if our phone is ringing, the other has considered both the importance and urgency of the task before dialing the number. If you can get everyone in an office or on a team working under this principle, it really does dramatically increase efficiency and decrease stress – I highly recommend it.

I travelled back to my hometown for Christmas this year and took the time while I was there to enjoy the company of old friends over drinks in familiar pubs. I spent one such night with a former colleague and great friend whom had always provided me with a sounding board and personal “level” during our time together in banking.

As we sat alternating rounds at one of our old haunts, he described to me a renewed outlook he had developed over the past several months of particularly long hours at work. He had come to the realization that in addition to professional success, personal zest for life was an equal contributing factor to one’s happiness. Accordingly, he resolved to inject some life back into his waking hours, and that began with a definition of what living meant.

When he sat down to define the things that made him happy, it became apparent that so many of us think that happiness is defined by “having”. That is to say having a 56″ TV, having a nice car, having an arbitrarily high account balance. What my friend realized is that “having” is a poor substitute for “doing”. Thinking back, I realized he was right. The happiest times in my life have not stemmed from things I had, but from things I did. The state championship my senior year of high school. The spontaneous overnight drive with roommates to Florida for a weekend in college. A wild weekend in New York City with my brother and a close friend. Experiences pay dividends far richer than possessions.

So, rather than medicating with shiny toys, my friend resolved to spend his money “having” remarkable experiences with friends. He told me he sat down to write out 30 things he wanted to experience while he was still young and relatively unencumbered by family, mortgage, and age. We made plans to accomplish at least three of them in 2010 together. His list is titled “30 by 30″, and these are the things he wrote down.

1. Travel to Las Vegas and witness a title fight from the good seats.
2. Learn guitar well enough to play cover songs for tips one night in a bar.
3. Ski the back bowls at Vail without falling.
4. Headline the local paper just once, for something positive.
5. Get lost for a summer weekend in the Rockies with only a tent, sleeping bag and camping stove.
6. Chop down a tree for firewood.
7. Soak up the tropical weather and several mojitos in Miami.
8. Learn mixed martial arts.
9. See the Sox play at Fenway, curse at visiting team with local Bostonians.
10. Travel through Europe for several weeks without a defined itinerary.
11. Become “first name basis” friendly with a celebrity I admire.
12. Climb to the peak of a mountain tall enough to be an accomplishment (more than a day hike).
13. Attend a Hollywood party – with an invitation.
14. Pick up a girl who is way out of my league.
15. Rent a Ferrari and drive the Northern California coast.
16. Learn to snowboard.
17. Live like a king for a week in Buenos Aires.
18. Become a recognized expert in a topic of my choosing, however narrow.
19. Grow a real, outdoorsman-caliber beard.
20. Sail for a week in the Bahamas, on a rented boat, without a guide.
21. Become a good enough sailor to achieve #20.
22. Attend a party at a rooftop bar with a view in New York City.
23. Climb to the top of the Eiffel Tower.
24. Experience the neon and culture shock in Tokyo.
25. Become a regular at a local bar. Enjoy free drinks.
26. Beat one of the old men in the park at chess.
27. See Billy Joel in concert.
28. See Journey in concert.
29. See John Mayer in concert.
30. See The Goo Goo Dolls in concert.

An ambitious list for sure, and one that will probably not end up fully marked off by his 30th birthday. However, if even half of the items do get accomplished, they should provide some excellent fodder for reminiscing next time we share a pint at Christmas. To those following along at home – what things would you put on your “30 by 30″ list? If you’re over 30, what are some things you still want to experience before retirement (i.e. things you don’t want to put off)?

Also, if this is a topic that interests you, make sure to read Paul Graham’s essay “Stuff” which discusses the “over-stuffing” of America. Take the money you would spend on “stuff” and spend it on something that’s actually going to increase your happiness level – life experience.