A great example is Tim Ferriss -- the author of the best-selling "The Four Hour Work Week" because he was able to gain 34lbs of muscle and at the same time lose 3 pounds of fat in just 28 days.

The best part? He only worked out for 30 minutes... two times per week... for a TOTAL work out time in the gym of ONLY 4 HOURS!

To build your very own dream body like Tim Ferriss did in just 28 days, keep reading to see the six simple steps he followed to make it happen!

Here's the list, from his blog...

"1. Do one-set-to-failure from Arthur Jone's recommendations from the little-known Colorado experiment, but reduce the frequency (a maximum of twice a week)... and have at least 3 minutes between exercises.

2. Do every repetition in a 5 seconds up, 5 seconds down (5/5 cadence). This eliminates momentum and ensures a constant load.

3. Exercise your entire body each workout to elicit a maximal hormonal (testosterone, growth hormone + IGF-1) response and do this by focusing on no more than 4-7 multi-joint exercises (leg press, trap bar deadlift, dips, incline machine benchpress, overhead press, Yates bent row,etc.)

4. Follow a high protein protein diet with low-glycemic index carbos like quinoa, but (and this is IMPORTANT) drop calories by 50% one day each week to prevent protein uptake downregulation.

5. Because your recovery abilities can only increase 20-30%, while you can often increase fat-free muscle tissue up to 100% before reaching a genetic set-point... you need to exercise less frequently as you increase strength and size.

6. Record every workout in detail. Record: the date, time of day, order of exercises, repetitions, and weight lifted. Because this is an experiment -- you need to control the variables to accurately see your progress and be able to make adjustments to ensure progress."

That's it! Just six simple steps!

Those are the simple six steps that form the guidelines you need to follow in order to build the body of your dreams in just four hours of gym time. Now you can do it too.

Mr. Ferriss also says to use this exact same outline if you want to burn off pounds of fat and not put on any size (which is what most female trainees have as a goal). Here is what he says from his blog:

"For the ladies not interested in becoming the Hulk, if you follow a "slow-carb" diet and reduce rest periods to 30 seconds between exercises, this exact workout protocol can help you lose 10-20 pounds of fat in the same 28-day time span."

There's no excuse now! You only need to workout for four hours over the next 28 days and you can build 30 lbs of muscle mass... or... shed up to 30 pounds of fat! Now it's time to get to work!