1. She switched her breakfast to a high-protein meal {at least 30% protein} à la the Slow-Carb Diet. Her favorite: spinach, black beans, and egg whites {one-third of a carton of Eggology liquid egg whites} with cayenne pepper flakes. 2. Three times a week {Monday, Wednesday, Friday}, she performed a simple sequence of three exercises prior to breakfast, all of which are illustrated in the next few pages: One set: 20 two-legged glute activation raises from the floor One set: 15 flying dogs, one set each side One set: 50 kettlebell swings {For you: start with a weight that allows you to do 20 perfect repetitions but no more than 30. In other words, start with a weight, no less than 20 pounds, that you can "grow into.
( Timothy Ferriss )
[ The 4-Hour Body: An Uncommon ]
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