Author Tim Ferriss wrote The 4 Hour Body back in 2010 based on years of research, testing and an abundance of data. Since I’ve loved this book since it the shelf nearly a decade ago, I wanted to take a minute to share some of Tim’s rules for shredding fat. Are there other methods, yes. Are these the only methods that work, no, but I’ve seen these methods work first hand. So if you’re interested in creating your own meal plan, I would suggest you start with reviewing these rules prior.

Ready? Let’s get down to it… How do I lose fat? What are a few basics for fat loss?

Remember these five simple rules.


Rule #1: Avoid “White” Carbs

These are all kinds of processed carbohydrates from refined flour like pasta, bread and cereals.


Rule #2: Repeat Your Favorite Meals

Now of course this rule assumes that your favorite meals are healthy in nature and don’t break any of the other rules. I like this rule because I have found that variation is only for satisfaction and if we can limit variation we can simplify our diet, create a sustainable meal plan and enjoy your meals because well, they are your favorites!


Rule #3: Don’t Drink Your Calories

Drink plenty of water. Other suggested drinks include unsweetened tea, coffee or any other calorie-free beverage.


Rule #4: Don’t Eat Fruit

I know. I know. This rule is going to raise a lot of eyebrows and ask the question but isn’t fruit healthy? Well, yes, but fruit is also a large source of natural sugar and your liver can’t tell the difference between a glass of orange juice and a pack of skittles. Now this rule doesn’t apply to everyone but remember if the goal is to shred then fruit is out.


Rule #5: Take One Day Off Per Week

Take one day off per week. That’s right, you get an entire day off! Not a meal but a day! How does this work, well you can’t cheat at any point during the week and as long as you have at least six days between cheat days, or refeed days as I like to call them will cause you to spike your metabolism while satisfying your cravings. One caveat of this rule is that your breakfast should be mostly protein.


While there are many other concepts and principals for accelerating fat lost like no dairy, no soft drinks and no fruit juice, these five basic rules seem to be very simple and very effective for kick-starting your transformation.

Ready to get stared? Establish your baseline by scheduling a Bod Pod test and talk with our health coach about options for meal planning.

Good luck!


Quick tips for tracking your journey:

Your journey should be tracked with the following three things

  1. Body Weight
  2. Body Composition (Body Fat %)
  3. Total Inches (measure your hips, stomach, chest, neck and arm)

Get your body composition tested with Top Fitness Pod.