The 4-Hour Body
AN UNCOMMON GUIDE TO RAPID FAT-LOSS, INCREDIBLE SEX, AND BECOMING SUPERHUMAN
Timothy Ferriss
CROWN ARCHETYPE N E W YOR K
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 58
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: PAGG 114
CONTENTS
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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
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CONTENTS
Ultraendurance I: Going from 5K to 50K in 12...
