Tim Ferriss Workout, Diet & Lifestyle

What would you think of a man who raises $4,000,000 for psychedelic drugs research, attempts to learn horseback archery in a week, and takes the risks of angel investing in startups? Eccentric, that’s what. 

Tim Ferriss is a man who wears many hats. He has authored many bestsellers, runs a popular blog, has hosted many shows and is an advisor to many startups. His mind seems to run on hydrogen fuel, and so the body that holds it must be kept in peak condition.


Tim Ferriss Workout

Tim Ferriss believes inefficiency. He is an adherent to the minimum effective dose theory (MED for short), which simply states that you should only do the bare minimum necessary to achieve a certain result. Anything above that is wasted effort.

Here we have a video that shows Tim Ferriss talks about common mistakes that inhibit muscle gain.

Common Mistakes That Inhibit Muscle Gain | Tim Ferriss

For Ferris, 2 half-hour gym sessions every week are enough to achieve his fitness goals, and he’s very happy with himself. He claims to have once lost 8 pounds of fat and gained 34 pounds of muscle in a week.

One of his books is called The Four Hour Body. It promises to improve your body and general lifestyle in just 28 days, from burning fat and gaining muscle to improving sleep and sex.

His four-hour exercise routine per week varies, but his exercises go like this.

Tim Ferriss’ Geek to Freak Workout

  • Pullover and Yates’ Bent Row – Do 1 set with  8-12 reps.
  • Leg Press – Do 1 set of 8-12 reps.
  • Pec Deck and Weighted Dips – Do 1 set each with 8-12 reps.
  • Leg Curl – Do 1 set x 8-12 reps.
  • Reverse Thick-Bar Curl – Do1 set each with 8-12 reps.
  • Seated Calf Raise – complete 1 set with 8-12 reps each.
  • Manual Neck Resistance – Do 1 set each with 8-12 reps.
  • Machine Crunch – Do 1 set each with 8-12 reps.
  • Take each set to failure (until you can no longer lift the weight).
  • Repeat with a 5/5 cadence/cycle (5 seconds up, 5 seconds down). 

Apart from these twice-weekly strength exercises, Ferriss wakes up to an exercise routine each morning. His motto is once you win the morning, you win the day. So after making his bed, he gets down to a routine of sit-ups, push-ups, burpees, squats, and other bodyweight exercises.

Tim is also a big fan of yoga, to help keep his body flexible and mind focused. Being the man he is, he doesn’t just practice normal yoga but does hot acro yoga.

Hot yoga is performed under hot and humid conditions to make the body supple and help you sweat out toxins. Acro is for acrobatics, because you do it with a partner in a manner that very much resembles circus acrobatics.

To make things even more interesting, Ferriss does other interesting things like martial arts and ballroom dancing and is always learning new things through his DiSSS system of learning new things through deconstruction.

Tim Ferriss Diet

Tim Ferriss’s diet is as eccentric as his workout routine. His meals are tailored to be healthy, yet easily managed without too much thought and effort. 

He is the creator of the Slow Carb Diet, which he proposed in his book The Four-Hour body in 2010. Since then, he has gained quite a following who all claim how effective the diet has been in helping them cut fat.

What the Slow Carb Diet Involves is this:

  • For six days in a week, you should stick to foods approved for the Low Carb Diet. These are no white foods like bread, pasta, potatoes, flour, etc. Eat low-calorie vegetables like broccoli, spinach, asparagus, and green beans. For protein, eat lean meat, fish, and chicken.
  • Eat the same meals every day, over and over again. Doing this reduces the effort required in planning meals and keeps the mind free to concentrate on more important things.
  • No fruits or dairy, except cottage cheese. Tomatoes and avocados are allowed, however, but in moderation.
  • Do not drink calories. So no fruit smoothies, iced tea, alcohol, soft drinks, etc. However, you are allowed up to two glasses of red wine in the evening.
  • Eat within 30 minutes of waking up to keep your metabolism high, and aim to eat at least 30mg of protein at that time. Ferriss’ favorites are egg whites, chicken breasts, and grass-fed pork and beef.
  • Best of all, take one cheat day a week where you can eat anything you want. It can be anything from those that are not allowed during the other days.
  • This is not mandatory, but it is recommended to have a family member or friend join you in the diet to help each other out and hold one another accountable.

Apart from that, other foods to keep away from are deep-fried foods (stir-fried is good), processed foods, foods with chemical ingredients and additives, and all sugar and sugar substitutes.

Also Read: Lebron James Workout, Diet & Lifestyle

Tim Ferriss Lifestyle

Tim Ferriss’ lifestyle is very exciting. He does not follow conventional rules but rather plays around with them with himself as a guinea pig until he finds out what’s best for himself.

For example, in sleeping, Ferriss believes that is better to have 6 different naps each 20 minutes long instead of a continuous 8-hour session. That is supposedly another way to optimize your life and make more efficient use of your time, but he knows better.

He also ditched coffee for his own creation called Titanium tea, which can only be understood by watching him make it.

To keep the body and mind active, he does a lot of hot and ice baths. In the hot bath, he adds salts to increase the levels of magnesium in his body.

Also Read: Mat Fraser Workout, Diet & Lifestyle


Tim Ferriss’ lifestyle, diet, and exercise routine are too big to fit in a single article. Luckily, he has documented them for us in his numerous podcasts and award-winning books. You can get much more from them, down to recipes and specific routines.

However, it is a joy to have a sneak peek into the life of a man who is so unique in his ways. His successful habits might just rub off on you and spur you towards achieving your own fitness and life goals.

About Gaurav Dhir

Gaurav Dhir, B. Tech, PGDCM is an engineer and MBA by training. A fitness aficionado, Gaurav follows a strict diet and exercise regimen to keep himself vigorously active. He loves playing sports and being outdoors. Gaurav is responsible for the health and wellness of 4 generations including his son, elderly parents and very elderly grandparents.