Rule #1: Avoid “white” carbohydrates (or anything that can be white). Rule #2: Eat the same few meals over and over again. Rule #3: Don’t drink calories. Rule #4: Don’t eat fruit. Rule #5: Take one day off per week and go nuts.
An edition of The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman
(2010)
The 4-Hour Body
An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman
by Timothy Ferriss
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The 4-Hour Body is the result of an obsessive quest, spanning more than a decade, to hack the human body. It contains the collective wisdom of hundreds of elite athletes, dozens of MDs, and thousands of hours of jaw-dropping personal experimentation. From Olympic training centers to black-market laboratories, from Silicon Valley to South Africa, Tim Ferriss, the #1 New York Times bestselling author of The 4-Hour Workweek, fixated on one life-changing question:
For all things physical, what are the tiniest changes that produce the biggest results?
Thousands of tests later, this book contains the answers for both men and women.
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Table of Contents
START HERE.
Thinner, Bigger, Faster, Stronger? How to Use This Book. 2
FUNDAMENTALS - FIRST AND FOREMOST.
The Minimum Effective Dose: From Microwaves to Fat-loss. 17
Rules That Change the Rules: Everything Popular Is Wrong. 21
GROUND ZERO-GETTING STARTED AND SWARAJ.
The Harajuku Moment: The Decision to Become a Complete Human. 36
Elusive Bodyfat: Where Are You Really?. 44
From Photos to Fear: Making Failure Impossible 48.
SUBTRACTING FAT.
BASICS.
The Slow- Carb Diet I: How to Lose 20 Pounds in 30 Days Without Exercise. 70
The Slow-Carb Diet II: The Finer Points and Common Questions. 79
Damage Control: Preventing Fat Gain When You Binge. 100
The Four Horsemen of Fat-Loss. 114
ADVANCED.
Ice Age: Mastering Temperature to Manipulate Weight. 122
The Glucose Switch: Beautiful Number 100. 133
The Last Mile: Losing the Final 5-10 Pounds. 149
ADDING MUSCLE.
Building the Perfect Posterior (or Losing 100+ Pounds). 158
Six-Minute Abs: Two Exercises That Actually Work. 174
From Geek to Freak: How to Gain 34 Pounds in 28 Days. 181
Occam's Protocol I: A Minimalist Approach to Mass. 193
Occam's Protocol II: The Finer Points. 214
IMPROVING SEX.
The 15-Minute Female Orgasm-Part Un. 226
The 15-Minute Female Orgasm-Part Deux. 237
Sex Machine I: Adventures in Tripling Testosterone. 253
Happy Endings and Doubling Sperm Count. 264
PERFECTING SLEEP.
Engineering the Perfect Night's Sleep. 275
Becoming Uberman: Sleeping Less with Polyphasic Sleep. 287
REVERSING INJURIES.
Reversing "Permanent" Injuries. 294
How to Pay for a Beach Vacation with One Hospital Visit. 319
Pre-Hab: Injury-Proofing the Body. 324
RUNNING FASTER AND FARTHER.
Hacking the NFL Combine I: Preliminaries—Jumping Higher. 347
Hacking the NFL Combine II: Running Faster. 354
Ultraendurance I: Going from 5K to 50K in 12 Weeks—Phase I. 367
Ultraendurance II: Going from 5K to 50K in 12 Weeks—Phase II. 386
GETTING STRONGER.
Effortless Superhuman: Breaking World Records with Barry Ross. 406
Eating the Elephant: How to Add 100 Pounds to Your Bench Press. 424
FROM SWIMMING TO SWINGING.
How I Learned to Swim Effortlessly in 10 Days. 434
The Architecture of Babe Ruth. 444
How to Hold Your Breath Longer Than Houdini. 453
ON LONGER AND BETTER LIFE.
Living Forever: Vaccines, Bleeding, and Other Fun. 460
CLOSING THOUGHTS.
Closing Thoughts: The Trojan Horse. 471
APPENDICES AND EXTRAS.
Helpful Measurements and Conversions. 476
Getting Tested—From Nutrients to Muscle Fibers. 478
Muscles of the Body. 483
The Value of Self-Experimentation. 484
Spotting Bad Science 101: How Not to Trick Yourself. 491
Spotting Bad Science 102: So You Have a Pill . . . 501
The Slow-Carb Diet—194 People. 505
Sex Machine II: Details and Dangers. 511
The Meatless Machine I: Reasons to Try a Plant-Based Diet for Two Weeks. 520
The Meatless Machine II: A 28-Day Experiment. 536
BONUS MATERIAL. 550
ACKNOWLEDGEMENTS. 551
PHOTO AND ILLUSTRATION CREDITS. 553
INDEX. 555
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