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From Fellrnr.com, Running tips
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I highly recommend the 4HB; if you only read one book this year, it should be the 4HB. I read many books, but rarely do I find them worth buying (I love the library). The 4HB is unique in that I have purchased two copies, one for my family and friends to borrow and another for me to write in and reference. The 4HB has prompted more changes in my life than any book I can recall reading. Here are some of the highlights
* The slow carb diet. This is a remarkably simple diet that fits in nicely with everything I’ve read on nutrition and weight loss[[Weight Loss]]. The five rules are
** Avoid carbs that are, or can be, white.
** Eat the same few meals over and over.
** Binge once a week.
* Advice on how to binge effectively, including ways of keeping your muscles insulin sensitive so the extra calories don’t tend to go to fat.
* How to use supplements to speed up weight loss[[Weight Loss]]. The 4HB uses Policosanol, Alpha-lipoic acid, Green tea flavanols, and Garlic extract, AKA the PAGG stack.
** [http://en.wikipedia.org/wiki/Policosanol Policosanol] is a supplement normally sold for cholesterol control, but 4BH suggests that taken before bedtime, it can boost fat loss.
** [http://en.wikipedia.org/wiki/Lipoic_acid Alpha-lipoic acid]. ALA is an antioxidant that also helps improve glucose uptake by the muscles. This should help in recovery, restoring glycogen [[Glycogen]] reserves faster.
** Green tea flavanols ([http://en.wikipedia.org/wiki/Epigallocatechin_gallate Epigallocatechin gallate]). The 4HB claims that helps improve glucose uptake by the muscles and reduction in glucose uptake by fat cells. It also increases the programmed cell death of fat cells. One of the reasons people regain lost weight is that they don’t lose the extra fat cells they gain, they just shrink in size.
** Garlic extract. Claimed to have many benefits, including fat loss.
