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

by Timothy Ferriss

Alles mit Maß und Ziel,

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If you are overweight and your parents are overweight, the inclination is to blame genetics, but this is only one possible explanation. Did fatness genes get passed on, or was it overeating behavior? After all, fat people tend to have fat pets. Even if you are predisposed to being overweight, you’re not predestined to be fat.

Genetics

Seeking Wisdom: From Darwin to Munger (www.fourhourbody.com/wisdom) This

Poor Charlie’s Almanack: The Wit and Wisdom of Charles T. Munger (www.fourhourbody.com/almanac) This

Munger’s Worldly Wisdom (www.fourhourbody.com/munger) This transcribed speech, given by Charlie Munger

four principles of failure-proofing behavior. Think of them as insurance against the weaknesses of human nature—your weaknesses, my weaknesses, our weaknesses: 1. Make it conscious. 2. Make it a game. 3. Make it competitive. 4. Make it small and temporary.

Just for fun, another reason to avoid the whities: chlorine dioxide, one of the chemicals used to bleach flour (even if later made brown again, a common trick), combines with residual protein in most of these foods to form alloxan. Researchers use alloxan in lab rats to induce diabetes. That’s right—it’s used to produce diabetes. This is bad news if you eat anything white or “enriched.”

(or, if organic, 2–5 whole eggs, including yolks)

The myth that eating right is expensive is exactly that: a myth.

and either grapeseed oil or macadamia oil for high-temperature cooking.

Pinot Noir, Cabernet Sauvignon, and Merlot,

Malbec from Argentina and Zinfandel from California.

Egg yolks also provide choline, which helps protect the liver and increases fat-loss

status.” Guess what another primary source of betaine is? Spinach.

Lentils, last but not least, are a rich and cheap source of protein (amino acids), isoleucine and lysine in particular.

“I’ll just have more vegetables instead of [starch].”

[starch]. If I have to pay a bit extra, that’s fine.”

most cost-effective cuisines I’ve found for the Slow-Carb Diet are Thai5 and Mexican, the

first meal of the day is not a binge meal. Make it high in protein (at least 30 grams) and insoluble fiber (legumes will handle this). The

fructose, fruit sugar, in grapefruit juice before the second meal, which is the first crap meal.

Even small fructose dosing has an impressive near-flat-lining effect on blood glucose.

Use supplements that increase insulin sensitivity: AGG (part of PAGG) and PAGG

Cissus quadrangularis (CQ) is an indigenous medicinal plant of India.

grams (2,400 milligrams), three times per day 30 minutes prior to meals, for a total of 7.2 grams per day.

One friend, a serial CTO, referred to cissus quadrangularis as the “morning-after pill” for diet after seeing me chase peanut butter ice cream and brownies with it. CQ works.

two primary strains of bacteria have been found to influence fat absorption, almost regardless of diet: Bacteroidetes and Firmicutes.

As obese people lose weight, the ratio of bacteria in their gut swings confidently over to more Bacteroidetes.

three tablespoons of fresh-squeezed lemon juice just prior to eating

appeared to lower blood sugar peaks by approximately 10%.

reduce the glycemic index of a meal up to 29%.

At four grams per meal or even six grams per day, it can lower not only blood glucose but also LDL cholesterol and triglycerides.

Cinnamon weighs in at 2.8 grams per teaspoon, so four grams of cinnamon is about ...

His obsession started when he saw a professional samba dancer in Brazil balance tequila shots on top of each butt cheek in a dance club.

In four weeks, he took his then-girlfriend, an ethnic Chinese with a surfboardlike profile, to being voted one of the top 10 sexiest girls out of 39,000 students at the University of Auckland.

the two-arm kettlebell swing—is all you need for dramatic changes.

Stand with your feet 6–12 inches outside of shoulder width on either side,

Keep your shoulders pulled back (retracted) and down to avoid rounding your back.

The lowering movement (backswing) is a sitting-back-on-a-chair movement, not a squatting-down movement.

Do not let your shoulders go in front of your kne...

pinching a penny between your butt cheeks when you pop ...

For those who want a more extended ass program, here is The Kiwi’s complete sequence.

provided. I believe the MED is two circuits and will deliver 80–90% of the benefits for most women and men.

perform A on Monday and B on Friday, and glute activation raises (seen earlier) are performed before each.

Workout A All exercises, except for kettlebell swings, are performed for 10 repetitions using a 13-Repetition Max2 (RM) weight.

1. Heavy dumbbell front squat to press (ass to heels)—squeeze glutes at bottom for...

One-arm, one-le...

Walking lunges with sprinter...

Wide-grip pu...

Two-arm kettlebell swings × 20–25 Repeat sequ...

Workout B 1. One-leg Romanian Deadlift (RDL)4 (10–12 reps each side) 2. Chin-up (four-second negative lowering portion only) × 10 or until you cannot control descent5 3. One-leg hamstring curls on a Swiss ball—6–12 reps each leg 4. Plank for abs (and gluteus medius on sides) → Progression: start...