The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

by Timothy Ferriss


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#1 NEW YORK TIMES BESTSELLER • The game-changing author of Tribe of Mentors teaches you how to reach your peak physical potential with minimum effort.
“A practical crash course in how to reinvent yourself.”—Kevin Kelly, Wired

Is it possible to reach your genetic potential in 6 months? Sleep 2 hours per day and perform better than on 8 hours? Lose more fat than a marathoner by bingeing? Indeed, and much more. 

The 4-Hour Body is the result of an obsessive quest, spanning more than a decade, to hack the human body using data science. 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 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. It’s the wisdom Tim used to gain 34 pounds of muscle in 28 days, without steroids, and in four hours of total gym time. From the gym to the bedroom, it’s all here, and it all works. 

You will learn (in less than 30 minutes each):

• How to lose those last 5-10 pounds (or 100+ pounds) with odd combinations of food and safe chemical cocktails
• How to prevent fat gain while bingeing over the weekend or the holidays
• How to sleep 2 hours per day and feel fully rested 
• How to produce 15-minute female orgasms 
• How to triple testosterone and double sperm count
• How to go from running 5 kilometers to 50 kilometers in 12 weeks 
• How to reverse “permanent” injuries  
• How to pay for a beach vacation with one hospital visit
And that's just the tip of the iceberg. There are more than 50 topics covered, all with real-world experiments, many including more than 200 test subjects. You don't need better genetics or more exercise. You need immediate results that compel you to continue.

That’s exactly what The 4-Hour Body delivers.

Product Details

ISBN-13: 9780091939526
Publisher: Vermilion
Publication date: 02/28/2011
Pages: 567
Sales rank: 57,818
Product dimensions: 6.10(w) x 9.10(h) x 1.70(d)

About the Author

Tim Ferriss has been called “a cross between Jack Welch and a Buddhist monk” by The New York Times. He is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and more than fifty other companies. He is also the author of four #1 New York Times and Wall Street Journal bestsellers: The 4-Hour WorkweekThe 4-Hour BodyThe 4-Hour Chef, and Tools of Titans. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 200 million downloads and been selected for “Best of iTunes” three years running.

Read an Excerpt


Excerpted from "The 4-Hour Body"
by .
Copyright © 2010 Timothy Ferriss.
Excerpted by permission of Penguin Random House Audio Publishing Group.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents

Start Here

T$inner, 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 Body Fat: Where Are You Really? 44

From Photos to Fear: Making Failure Impossible 58

Subtracting Fat


The Slow-carb Diet I: How to Lose 1.4 st (9kg) 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: PAGG 114


Ice Age: Mastering Temperature to Manipulate Weight 122

The Glucose Switch: Beautiful Number 100 133

The Last Mile: Losing the Final 5-101b (2.3-4.5kg) 149

Adding Muscle

Building the Perfect Posterior (or Losing 7 + st/45 + kg) 158

Six-minute Abs: Two Exercises That Actually Work 174

From Geek to Freak: How to Gain 2.4st (15.4kg) 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 Holiday 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

Ultra-endurance I: Going from 5K (3 miles) to 50K (30 miles) in 12 Weeks-Phase I 367

Ultra-endurance II: Going from 5K (3 miles) to 50K (30 miles) in 12 Weeks-Phase II 386

Getting Stronger

Effortless Superhuman: Breaking World Records with Barry Ross 406

Eating the Elephant: How to Add 45 kg (100 lb) to Your Bench Press 424

From Swimming to Swinging

How I Learnt to Swim Effortlessly in 10 Days 434

The Architecture of Babe Ruth 444

On Longer and Better Life

Living Forever: Vaccines, Bleeding and Other Fun 454

Closing Thoughts

Closing Thoughts: The Trojan Horse 465

Appendices and Extras

Helpful Measurements and Conversions 470

Getting Tested-From Nutrients to Muscle Fibres 472

Muscles of the Body (Partial) 477

The Value of Self-experimentation 478

Spotting Bad Science 101: How Not to Trick Yourself 485

Spotting Bad Science 102: So You Have a Pill … 495

The Slow-carb Diet-194 People 499

Sex Machine II: Details and Dangers 505

The Meatless Machine I: Reasons to Try a Plant-based Diet for Two Weeks 514

The Meatless Machine II: A 28-Day Experiment 530

Bonus Material 545

Spot Reduction Revisited: Removing Stubborn Thigh Fat

Becoming Brad Pitt: Uses and Abuses of DNA

The China Study: A Well-intentioned Critique

Heavy Metal: Your Personal Toxin Map

The Top 10 Reasons Why BMI Is Bogus

Hyperclocking and Related Mischief: How to Increase Strength 10% in One Workout

Creativity on Demand: The Promises and Dangers of Smart Drugs

An Alternative to Dieting: The Body Fat Set Point and Tricking the Hypothalamus

Acknowledgements 547

Photo and Illustration Credits 549

Index 551

Customer Reviews