Tim Ferriss Workout and Diet
Entrepreneur, Best-selling Author, Blogger
The only way to sum up Ferriss is to say he is eclectic. Multiple best-selling books, investor & advisor to businesses like Uber, Alibaba, and Facebook. He runs a top-rated blog and podcast, speaks 5 languages & holds a Guiness World record in tango. He eats low-carb but has a weakness for chocolate croissants. He shares his acquired wisdom through just about every social media outlet out there.
Tim Ferriss’s Diet
Ferriss promotes ‘slow carbs,’ meaning no processed carbs like sugar and flour. He does not eat fruit or dairy except cottage cheese and only eats limited vegetables. He cuts loose one day a week, eating whatever he wants. Ferriss believes in eating the same foods every day (often broken into 6 smallish meals). He is against drinking calories, but allows for 2 glasses of dry red wine each night.
- Low Carbs 20% 20%
- Low-Moderate Fat 30% 30%
- High Protein 70% 70%
The Slow Carb Diet
No white carbs: sugar, flour, potatoes, rice, etc. No fruit or dairy, except cottage cheese. Limit vegetables to the low-carb variety: spinach, broccoli, asparagus, green beans, etc. Bean and legumes are okay. He is a fan of egg whites, chicken breasts, and grass-fed organic meat and pork.
Eat. Rinse. Repeat.
Eat the same things over and over again. Reducing choices simplifies your life and frees up your mind to concentrate on more important things. Eat the first meal within 30 minutes of waking up.
Ferriss is a proponent of intermittent fasting and calorie-restriction because both promote longevity.
Ferriss has a ‘cheat’ day once a week where he eats whatever he wants. He says that most people should be able to sustain at least one cheat meal per week, but not everyone can, particularly women (boo).
What to Eat
Organic meat & chicken
What to Avoid
Alcohol (except dry red wine)
dairy (except cottage cheese and butter)
Artificial & natural sugar substitutes
Deep-fried foods (Stir fry is ok)
Ferriss on diet
’Even if you are predisposed to being overweight, you’re not predestined to be fat.’
Ferriss on fat fear
‘The major fears of modern man could be boiled down to two things: too much email and getting fat.’
Ferriss on determination
‘The decent method you follow is better than the perfect method you quit.’
Tim Ferriss’s Workout Routine
The Geek-to-Freak Workout
Ferriss is a proponent of the Minimum Effective Dose (MED) or the smallest amount of effort that produces the desired result. For Ferris, this means two 30-minute workouts per week, which adds up to only 4 hours in a month.
Ferriss claims to have gained 34 pounds of muscle and lost 3 pounds of fat in just 28 days.
Ferriss does light exercise every morning. His go-to is pushups, but sit-ups, burpees, squats, etc. all work. 5-10 reps to wake up the mind and body.
Just 2 quick workouts each week. Check out his Geek-to-Freak routine in the ‘style’ section.
Building strength without working on flexibility is a recipe for pain and injury. Yoga also helps to keep the mind and body connected.
Pullover + Yates’ Bent Row – 1 set x 8-12 reps
Leg Press – 1 set x 8-12 reps
Pec Deck + Weighted Dips – 1 set x 8-12 reps
Leg Curl – 1 set x 8-12 reps
Reverse Thick-Bar Curl – 1 set x 8-12 reps
Seated Calf Raise – 1 set x 8-12 reps
Manual Neck Resistance – 1 set x 8-12 reps
Machine Crunch – 1 set x 8-12 reps
Take each set to failure (when you can no longer lift the weight).
Repeat with a 5/5 cadence (5 seconds up, 5 seconds down).
Efficiency is King
Achieve results in just two 30-minute workouts per week. Variety is the Spice of Life
Ferriss likes all different forms of exercise, from martial arts to ballroom dancing.
It’s acrobatics! It’s yoga! It’s Thai massage! It’s all 3 & it will give you strength and flexibility like you never had before.
Ferriss on Fitness
90 minutes of hot yoga does more than workout my body, it purges my mind of stupid thoughts. The brutal intensity of holding difficult poses in 104 degree heat forces you to live in the moment, and the last 20 minutes are a massive struggle to avoid giving in to desperation.
Ferriss on Life
’Life is too short to be small.’
Ferriss on Dose Effect
‘The minimum effective dose (MED) is defined simply: the smallest dose that will produce a desired outcome.’
Tim Ferriss’s Supplements
Tim Ferriss’s Lifestyle
Ferriss prefers 6 20-minute naps to 8 solid hours of sleep.
Time: Your Most Precious Commodity
Try Something New
Ferriss is a self-described human guinea pig. He doesn’t believe sitting around for 8+ hours a day is good for you mentally or physically and is all for experimenting until you find the right work-life balance.
Ice Baths & Salt Baths
Ferriss is a proponent of ice baths as well as hot baths with epsom salts (4-8 cups of salts) to increase magnesium and melatonins levels for better sleep and overall improved health.
Ferriss on Success
‘A person’s success in life can usually be measured by the number of uncomfortable conversations he or she is willing to have.’
Ferriss on Decision
‘Many a false step was made by standing still.’
Ferriss on Life Goal
‘The goal is not to simply eliminate the bad, but to pursue and experience the best in the world.’
Mini Parallettes (‘p-bars’)
The Original Buddha Board
The Audio-Technica ATR2100-USB mic
Wild Planet Canned Sardines in Olive Oil
Epsoak Epsom salts