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.“
(Tim Ferriss)
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.“
(Zen Gray)
“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.“
(Tim Ferriss)
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.“
(Tim Ferriss)
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
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 by Dr. Fab Mancini • 30 × 15-min Transformation Meditation audios by Dr. Fab Mancini • 8 × 10-min Transformation Fat Burning Workout videos by Christine Bullock • 100% Money Back Guarantee
TRANSFORMATION TRUTH VIDEOS & TRANSFORMATION MEDITATION AUDIOS by Dr. Fab Mancini:
Self-Worth
Letting Go
Forgiveness
Healing
Clarity
Peace
Attitude
Happiness
Love
Trust
Touch
Gratitude
Body
Respect
Compassion
Kindness
Connection
Truth
Growth
Creativity
Dreams
Visualization
Abundance
Manifestation
Purpose
Investment
Accomplishment
Giving
Inspiration
A Perfect Day
TRANSFORMATION FAT BURNING WORKOUT VIDEOS by Christine Bullock
Foundation
Mountaineer
Core
Cardio
Power
Bodyweight
Static
ENROLL IN THE PROGRAM HERE.
Enjoy the program and get ready to sculpt the best body you've ever had!
♥ Your results depend on how committed you are. The truth is that most people never do anything with the digital informational products they buy, so most of the time, they don’t get any results. In other words, if you want results, you need to follow the program and do the work!
To your success!
Keep smiling and here's wishing you have a wonderful day filled with smiles and hugs and kisses and all things nice! ♥
Did this technique WOW you? Share your WOW with me in the comment box below.