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

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The New York Times bestselling author of The 4-Hour Workweek teaches you how to reach your peak physical potential with minimum effort.

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. 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. 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 (X-mas, holidays, weekends)
• How to increase fat-loss 300% with a few bags of ice
• How Tim gained 34 pounds of muscle in 28 days, without steroids, and in four hours of total gym time
• 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 add 150+ pounds to your lifts in 6 months
• 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 discipline. You need immediate results that compel you to continue.

That’s exactly what The 4-Hour Body delivers.
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The New York Times bestselling author of The 4-Hour Body shows readers how to live more and work less, now with more than 100 pages of new, cutting-edge content.

Forget the old concept of retirement and the rest of the deferred-life plan–there is no need to wait and every reason not to, especially in unpredictable economic times. Whether your dream is escaping the rat race, experiencing high-end world travel, or earning a monthly five-figure income with zero management, The 4-Hour Workweek is the blueprint.

This step-by-step guide to luxury lifestyle design teaches:
• How Tim went from $40,000 per year and 80 hours per week to $40,000 per month and 4 hours per week
• How to outsource your life to overseas virtual assistants for $5 per hour and do whatever you want
• How blue-chip escape artists travel the world without quitting their jobs
• How to eliminate 50% of your work in 48 hours using the principles of a forgotten Italian economist
• How to trade a long-haul career for short work bursts and frequent “mini-retirements”

The new expanded edition of Tim Ferriss’ The 4-Hour Workweek includes:
• More than 50 practical tips and case studies from readers (including families) who have doubled income, overcome common sticking points, and reinvented themselves using the original book as a starting point
• Real-world templates you can copy for eliminating e-mail, negotiating with bosses and clients, or getting a private chef for less than $8 a meal
• How Lifestyle Design principles can be suited to unpredictable economic times
• The latest tools and tricks, as well as high-tech shortcuts, for living like a diplomat or millionaire without being either
The latest groundbreaking tome from Tim Ferriss, the #1 New York Times best-selling author of The 4-Hour Workweek.
 
From the author:
 
“For the last two years, I’ve interviewed more than 200 world-class performers for my podcast, The Tim Ferriss Show. The guests range from super celebs (Jamie Foxx, Arnold Schwarzenegger, etc.) and athletes (icons of powerlifting, gymnastics, surfing, etc.) to legendary Special Operations commanders and black-market biochemists. For most of my guests, it’s the first time they’ve agreed to a two-to-three-hour interview. This unusual depth has helped make The Tim Ferriss Show the first business/interview podcast to pass 100 million downloads.
 
“This book contains the distilled tools, tactics, and ‘inside baseball’ you won’t find anywhere else. It also includes new tips from past guests, and life lessons from new ‘guests’ you haven’t met.
 
“What makes the show different is a relentless focus on actionable details. This is reflected in the questions. For example: What do these people do in the first sixty minutes of each morning? What do their workout routines look like, and why? What books have they gifted most to other people? What are the biggest wastes of time for novices in their field? What supplements do they take on a daily basis?
 
“I don’t view myself as an interviewer. I view myself as an experimenter. If I can’t test something and replicate results in the messy reality of everyday life, I’m not interested.
 
“Everything within these pages has been vetted, explored, and applied to my own life in some fashion. I’ve used dozens of the tactics and philosophies in high-stakes negotiations, high-risk environments, or large business dealings. The lessons have made me millions of dollars and saved me years of wasted effort and frustration.
 
“I created this book, my ultimate notebook of high-leverage tools, for myself. It’s changed my life, and I hope the same for you.”
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Additional Information

Publisher
Harmony
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Published on
Dec 14, 2010
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Pages
576
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ISBN
9780307463654
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Language
English
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Genres
Health & Fitness / Diet & Nutrition / Diets
Health & Fitness / Diet & Nutrition / Weight Loss
Health & Fitness / Healthy Living
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Content Protection
This content is DRM protected.
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Eligible for Family Library

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We all have a pair: those frumpy, roomy, "fat jeans" we reach for when a few (or more than a few) extra pounds have banished our favorite "skinny jeans" to the back of the closet. Well, get ready to toss those fat jeans, because personal trainer and fitness expert Amy Cotta is here to help you tone up, slim down, and stay motivated until you can shimmy back into those sexy skinny jeans for good.

Cotta believes that the key to skinny jeans success is threefold: diet, exercise, and attitude. Her 6-week eating plan trims fast-burning carbohydrates for the first 3 weeks, ignites weight loss, then reintroduces and manages those carbs for the second half of the plan. Her graduated fitness plan offers three styles of cardio and strength-training exercises that get progressively more challenging to keep you from getting bored or hitting a plateau while you sculpt those curves. Both plans are simple to follow in your own home--no gym, fancy equipment, or expensive food deliveries required--and there are calendars, food logs, and meal plans to help you stay upbeat and organized. Plus, photos and stories of real-life results from Cotta's clients who are back in their skinny jeans and loving it show how easy it is to regain the trim, lithe contours that make you look great and feel a youthful confidence you thought was gone forever.

Packed with dynamic, down-to-earth strategies, Six Weeks to Skinny Jeans will inspire you to take control of your lifestyle and feel younger, sexier, and fitter than ever before.
SMALL CHANGES YIELD BIG RESULTS.

Many diet books present readers with a single, inflex­ible program which forces them to stay on that diet or risk another dieting failure. Rather than teaching you just one way to lose ten or twenty or even fifty pounds, The Flex Diet shows you how to lose a single pound . . . in 200 different ways. A medically proven approach to weight loss from WebMD’s heart expert, The Flex Diet allows you to create your own custom­ized weight-loss plan—one that fits your lifestyle, is full of tasty and nutritious meals, boosts energy levels, and keeps the weight off for good.

Start TODAY to lose five pounds: The Flex Diet begins with a two-week phase called “Today,” when you begin to make small changes to your diet and lifestyle that will help you lose weight right now and create a blueprint to a new you. It’s as easy as keeping a food diary, taking a multivitamin, and getting more sleep.

Do it EVERY DAY and lose ten more pounds: Next, three weeks of “Every Day Solutions” introduce meal plans for breakfast, lunch, and dinner with dozens of tasty recipes and complete nutritional information. Heart healthy exercise and lifestyle options let you retool your life. Get yourself started on posi­tive Every Day habits like storing leftovers before you eat, switching to skim milk, and walking during breaks at work.

Have it YOUR WAY to keep inches off your waist: The “Your Way” phase offers nearly 100 more lifestyle changes and solutions that you can use to take things to the next level and continue a lifetime of slim and healthy living.

The Flex Diet is an exciting new approach to a new you, your way.
Weight Loss Boss is a frank, funny, and groundbreaking guide to surviving and thriving in an obesogenic world, from the CEO of Weight Watchers International.
We live in a dangerous food world, full of temptation and instant gratification. No wonder obesity among Americans has tripled since the 1960s—and that those prone to weight gain fail over and over to maintain their hard-won goals. Simply put, our brains and environments are stacked against us. Simplistic willpower-based and food-focused diets will never bring lasting change.

But a solution is within reach—one that will help readers live better, longer, and more happily.

In fact, David Kirchhoff isn't just the President and CEO of Weight Watchers—he's also one of its biggest success stories. In his pursuit of a trim physique, Kirchhoff divulges his slide into full-fledged obesity, his struggles to manage his relationship with food, and to find an exercise regimen that sticks. Drawing on the latest scientific research and numerous other inspiring personal stories, he makes the case that the only recipe for long-term success is to radically shift our mindset when thinking about obesity and adopting a healthy lifestyle that stays with us for good. This requires incorporating positive habits that become second nature, and rigorously managing one's food environment—as well as embracing practical behavior-change tools and other sustainable maintenance strategies. In the light of a new, healthier lifestyle that helps readers look good and feel good, change isn't a burden--it's a release.
The New York Times bestselling author of The 4-Hour Body shows readers how to live more and work less, now with more than 100 pages of new, cutting-edge content.

Forget the old concept of retirement and the rest of the deferred-life plan–there is no need to wait and every reason not to, especially in unpredictable economic times. Whether your dream is escaping the rat race, experiencing high-end world travel, or earning a monthly five-figure income with zero management, The 4-Hour Workweek is the blueprint.

This step-by-step guide to luxury lifestyle design teaches:
• How Tim went from $40,000 per year and 80 hours per week to $40,000 per month and 4 hours per week
• How to outsource your life to overseas virtual assistants for $5 per hour and do whatever you want
• How blue-chip escape artists travel the world without quitting their jobs
• How to eliminate 50% of your work in 48 hours using the principles of a forgotten Italian economist
• How to trade a long-haul career for short work bursts and frequent “mini-retirements”

The new expanded edition of Tim Ferriss’ The 4-Hour Workweek includes:
• More than 50 practical tips and case studies from readers (including families) who have doubled income, overcome common sticking points, and reinvented themselves using the original book as a starting point
• Real-world templates you can copy for eliminating e-mail, negotiating with bosses and clients, or getting a private chef for less than $8 a meal
• How Lifestyle Design principles can be suited to unpredictable economic times
• The latest tools and tricks, as well as high-tech shortcuts, for living like a diplomat or millionaire without being either
From the physician behind the wildly popular NutritionFacts website, How Not to Die reveals the groundbreaking scientific evidence behind the only diet that can prevent and reverse many of the causes of disease-related death.

The vast majority of premature deaths can be prevented through simple changes in diet and lifestyle. In How Not to Die, Dr. Michael Greger, the internationally-renowned nutrition expert, physician, and founder of NutritionFacts.org, examines the fifteen top causes of premature death in America-heart disease, various cancers, diabetes, Parkinson's, high blood pressure, and more-and explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches, freeing us to live healthier lives.

The simple truth is that most doctors are good at treating acute illnesses but bad at preventing chronic disease. The fifteen leading causes of death claim the lives of 1.6 million Americans annually. This doesn't have to be the case. By following Dr. Greger's advice, all of it backed up by strong scientific evidence, you will learn which foods to eat and which lifestyle changes to make to live longer.

History of prostate cancer in your family? Put down that glass of milk and add flaxseed to your diet whenever you can. Have high blood pressure? Hibiscus tea can work better than a leading hypertensive drug-and without the side effects. Fighting off liver disease? Drinking coffee can reduce liver inflammation. Battling breast cancer? Consuming soy is associated with prolonged survival. Worried about heart disease (the number 1 killer in the United States)? Switch to a whole-food, plant-based diet, which has been repeatedly shown not just to prevent the disease but often stop it in its tracks.

In addition to showing what to eat to help treat the top fifteen causes of death, How Not to Die includes Dr. Greger's Daily Dozen -a checklist of the twelve foods we should consume every day.Full of practical, actionable advice and surprising, cutting edge nutritional science, these doctor's orders are just what we need to live longer, healthier lives.

Updated and expanded with more than 80 pages of new content!

Improve your athletic performance, extend your athletic career, treat stiffness and achy joints, and prevent and rehabilitate injuries—all without having to seek out a coach, doctor, chiropractor, physical therapist, or masseur. In Becoming a Supple Leopard, Dr. Kelly Starrett—founder of MobilityWOD.com—shares his revolutionary approach to mobility and maintenance of the human body and teaches you how to hack your own movement, allowing you to live a healthier, more fulfilling life. This new edition of the New York Times and Wall Street Journal bestseller has been thoroughly revised to make it even easier to put to use.

Want to truly understand the principles that guide human movement? Becoming a Supple Leopard lays out a blueprint for moving safely and effectively through life and sport. Want to learn how to apply those principles to specific movements, whether you are doing squats in the gym or picking up a bag of groceries? Hundreds of step-by-step photos show you not only how to perform a host of exercise movements, such the squat, deadlift, pushup, kettlebell swing, clean, snatch, and muscle-up, but also how to correct the common faults associated with those movements. Frustrated because you can't perform a certain movement correctly due to range of motion restrictions? Breaking the body down into 14 distinct areas, Starrett demonstrates hundreds of mobilization techniques that will help you resolve restrictions and reclaim your mobility. Unsure how to put it all together into a program that addresses your individual needs? This updated edition lays out dozens of prescriptions that allow you to hone in on a specific limitation, a nagging injury, or an exercise fault that you just can't seem to get right. It even offers a 14-day full-body mobility overhaul.

Performance is what drives us as human beings, but dysfunctional movement patterns can bring the human body to an abrupt halt. Often, the factors that impede performance are invisible even to seasoned athletes and coaches. Becoming a Supple Leopard makes the invisible visible. Whether you are a professional athlete, a weekend warrior, or simply someone wanting to live healthy and free from physical restrictions, this one-of-a-kind training manual will teach you how to harness your athletic potential and maintain your body.

Learn how to perform basic maintenance on your body, unlock your athletic potential, live pain-free…and become a Supple Leopard.

This step-by-step guide to movement and mobility will show you how to:

- Move safely and efficiently in all situations

- Organize your spine and joints in optimal, stable positions

- Restore normal function to your joints and tissues

- Accelerate recovery after training sessions and competition

- Properly perform strength and conditioning movements like the squat, bench press, pushup, deadlift, clean, and snatch

- Build efficient, transferable movement patterns and skill progressions from simple to more advanced exercises

- Identify, diagnose, and correct inefficient movement patterns

- Treat and resolve common symptoms like low back pain, carpal tunnel, shoulder pain, and tennis elbow

- Prevent and rehabilitate common athletic injuries

- Use mobilization techniques to address short and stiff muscles, soft tissue and joint capsule restriction, motor control problems, and joint range of motion limitations

- Create personalized mobility prescriptions to improve movement efficiency 

The latest groundbreaking tome from Tim Ferriss, the #1 New York Times best-selling author of The 4-Hour Workweek.
 
From the author:
 
“For the last two years, I’ve interviewed more than 200 world-class performers for my podcast, The Tim Ferriss Show. The guests range from super celebs (Jamie Foxx, Arnold Schwarzenegger, etc.) and athletes (icons of powerlifting, gymnastics, surfing, etc.) to legendary Special Operations commanders and black-market biochemists. For most of my guests, it’s the first time they’ve agreed to a two-to-three-hour interview. This unusual depth has helped make The Tim Ferriss Show the first business/interview podcast to pass 100 million downloads.
 
“This book contains the distilled tools, tactics, and ‘inside baseball’ you won’t find anywhere else. It also includes new tips from past guests, and life lessons from new ‘guests’ you haven’t met.
 
“What makes the show different is a relentless focus on actionable details. This is reflected in the questions. For example: What do these people do in the first sixty minutes of each morning? What do their workout routines look like, and why? What books have they gifted most to other people? What are the biggest wastes of time for novices in their field? What supplements do they take on a daily basis?
 
“I don’t view myself as an interviewer. I view myself as an experimenter. If I can’t test something and replicate results in the messy reality of everyday life, I’m not interested.
 
“Everything within these pages has been vetted, explored, and applied to my own life in some fashion. I’ve used dozens of the tactics and philosophies in high-stakes negotiations, high-risk environments, or large business dealings. The lessons have made me millions of dollars and saved me years of wasted effort and frustration.
 
“I created this book, my ultimate notebook of high-leverage tools, for myself. It’s changed my life, and I hope the same for you.”
Tim Ferriss, the #1 New York Times best-selling author of The 4-Hour Workweek, shares the ultimate choose-your-own-adventure book—a compilation of tools, tactics, and habits from 130+ of the world's top performers. From iconic entrepreneurs to elite athletes, from artists to billionaire investors, their short profiles can help you answer life's most challenging questions, achieve extraordinary results, and transform your life.

From the author:

In 2017, several of my close friends died in rapid succession. It was a very hard year, as it was for many people.

It was also a stark reminder that time is our scarcest, non-renewable resource.

With a renewed sense of urgency, I began asking myself many questions:

Were my goals my own, or simply what I thought I should want?
How much of life had I missed from underplanning or overplanning?
How could I be kinder to myself?
How could I better say “no” to the trivial many to better say “yes” to the critical few?
How could I best reassess my priorities and my purpose in this world?

To find answers, I reached out to the most impressive world-class performers in the world, ranging from wunderkinds in their 20s to icons in their 70s and 80s. No stone was left unturned.

This book contains their answers—practical and tactical advice from mentors who have found solutions. Whether you want to 10x your results, get unstuck, or reinvent yourself, someone else has traveled a similar path and taken notes.

This book, Tribe of Mentors, includes many of the people I grew up viewing as idols or demi-gods. Less than 10% have been on my podcast (The Tim Ferriss Show, more than 200 million downloads), making this a brand-new playbook of playbooks.

No matter your challenge or opportunity, something in these pages can help.

Among other things, you will learn:

• More than 50 morning routines—both for the early riser and those who struggle to get out of bed.
• How TED curator Chris Anderson realized that the best way to get things done is to let go.
• The best purchases of $100 or less (you'll never have to think about the right gift again).
• How to overcome failure and bounce back towards success.
• Why Humans of New York creator Brandon Stanton believes that the best art will always be the riskiest.
• How to meditate and be more mindful (and not just for those that find it easy).
• Why tennis champion Maria Sharapova believe that “losing makes you think in ways victories can’t.”
• How to truly achieve work-life balance (and why most people tell you it isn’t realistic).
• How billionaire Facebook co-founder Dustin Moskovitz transformed the way he engages with difficult situations to reduce suffering.
• Ways to thrive (and survive) the overwhelming amount of information you process every day.
• How to achieve clarity on your purpose and assess your priorities.
• And much more.

This reference book, which I wrote for myself, has already changed my life. I certainly hope the same for you.

I wish you luck as you forge your own path.

All the best,

Tim Ferriss
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