In the book The 4-Hour Body the author, Tim Ferriss, uses the concept of the minimum effective dose, known
as the MED. He defines it as “the smallest dose that will produce the desired outcome.”
He applies the MED primarily to fitness, but it’s a useful concept in a lot of other areas.
“Anything beyond the MED is wasteful.“
He offers this example:
To boil water, the MED is 212°F (100C) at standard air pressure. Boiled is boiled. Higher temperatures will
not make it “more boiled”. Higher temperatures just consume more resources that could be used for
something else more productive.
Water is not “more boiled” if you add more heat. You would save money on your gas or electric bill if you didn’t
continue to increase the temperature of the water – thereby conserving resources for something else more
productive. It’s a good example because we’ve all boiled water.
We know what the minimum effective dose looks like and how pointless it is to try for more. The problem is
that we also know at exactly what temperature water boils. Our work, fitness, and other areas of life don’t
have set levels so we have to experiment to find them.
“It’s more time and resource-efficient to know the MED for actions required to trigger removal of stored fat.“
“80 seconds is the magic number when it comes to the MED of muscular contraction to help “push” calories
into the muscles instead of being stored as fat.“
When should we do these exercises?
“Blood sugar is the highest about an hour and a half after a meal. Ideally to do exercises for 80 seconds is
immediately prior to eating and again at an hour and half after the meal - especially a cheat meal.“
Do exercises right BEFORE your meal and 90 minutes AFTER the meal. You can do whatever type of
exercises you want (jumping, squats, pushups, wall triceps extensions...) - just make sure that you do them
INTENSIVELY for whole 80 seconds. You need a stopwatch or you can use the online one as well.
I've created Daily Workout Planners to manage your workouts effectively. You can download them for free HERE.
♥ 10 spices that protect your body:
1. BASIL 2. CINNAMON 3. CAYENNE 4. CLOVES 5. CUMIN 6. TURMERIC 7. ROSEMARY 8. GINGER 9. OREGANO 10. THYME
♥ 17 negative-calorie foods (food that requires more food energy to be digested than the food provides)
1. CUCUMBERS 2. ASPARAGUS 3. CAULIFLOWER 4. CELERY 5. LOW CALORIE LEAN MEATS (like turkey, chicken and low fat pork) 6. TOMATOES 7. PAPAYA 8. CHILI PEPPERS 9. APPLES AND ORANGES 10. GRAPEFRUIT 11. LETTUCE AND LEAFY GREENS 12. WATERMELON 13. BROTHS 14. ARUGULA 15. BROCCOLI 16. COFFEE (without adding syrups, sugar and milk) 17. BUTTON MUSHROOM
♥ ABOUT THE 30x30 TOTAL TRANSFORMATION PROGRAM
30×30 Total Transformation course is a 30-day fitness program that uses the latest science in mind programming and minimum effective dose exercise to prime your body, mind and soul for peak performance in just 30 minutes a day. It teaches you how to be more effective in being healthy physically, emotionally and spiritually by combining fitness, mindset and meditation based on the minimum effective dose.
The 30×30 Total Transformation course includes:
• 30 × 5-min Transformation Truth videos b