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

I enjoyed the book. I'm not going to claim that the book is perfect or earth-shattering or anything like that. I did find it entertaining to read all the stuff Tim Ferriss put himself through. I've also benefited from some of his recommendations (though not all). Here's what's in the book so you can make your own decision. I've read all 571 pages and tried most of the strategies (I had my copy for a while because I got my hands on an advanced copy).
Ferriss spent more than a decade researching, monitoring, and noting the progress of his own mind and body. He served as his own laboratory genea pig and also played the role of a doctor, physical therapist, and coach to prepare for this book. Like a school boy, Ferris teaches you how to get your classwork done fast so you can go out and play. He asks you to be skeptical of the book and try only that which you think will help you.
Here's what's in it:
Chapter 1: Fundamentals--First And Foremost
*Ferriss describes the "Mininum Effective Dose" (doing the bare minimum to gain the most desired outcome).
Chapter 2: Ground Zero--Getting Started and Swaraj
*Uses Mahatma Gandhi reference to make the case that only we can govern our body and destiny by what we purposely choose to do.
Chapter 3: Subtracting Fat
Five rules for cutting body fat:
1.Avoid "white" carbohydrates
2.Eat the same few meals over and over again
3.Don't drink calories
4.Don't eat fruit
5.Take one day off per week
*The Lost Art of Bingeing: Specific steps to minimize fat gain while splurging
Chapter 4: Adding Muscle
*Building the Perfect Posterior
*Ferriss turns the table for readers who wish to gain weight by offering strategies on how to gain 34 pounds in 28 days with exercises like the Occam's Protocoli, the Bike-Shed Effect, and GOMAD (Gallon of Milk a Day).
Chapter 5: Improving Sex
*Ferriss tells a story about a promise he made to a female yoga instructor who have never experienced an orgasm in her life that he "would fix her inability to orgasm"
*the women has to bring herself "there."
*men need to change the angle and pressure during penetration.
*The 15-min Female Orgasm
1.Explain to partner that you will touch her
2.Get into position
3.Find the Upper-Quadrant Point of the Clitoris, and Stroke Lightly--for 15 minutes.
Chapter 6: Perfecting Sleep
How to Fall Asleep Faster:
*Focus on getting to sleep
*67ºF to 70ºF is the best room temperature to fall asleep
*Eat a large fat-and protein-dominated meal 3 hours before bedtime
*Use low light in the bedroom
*Take a cold bath an hour before bed
*Use a humidifier to generate cool mist
*Try to sleep in the half-military crawl position
How to Sleep Less and Feel Great
*Learn how to manipulate the sleep cycle to stay in REM sleep longer
*Take frequent 20-min naps throughout the day
Chapter 7: Reversing Injuries
*The $10,000 Fix: Ferriss cured his "permanent" injuries by receiving a concoction of chemicals (i.e. Platelet-rich plasma, Stem cell factor, Bone morphogenic proteint-7, Insulin-like growth factor 1) via injection.
The Cheaper Fix in Stages:
*Stage 1: Movement
*Stage 2: Manipulaiton
*Stage 3: Medication
*Stage 4: Surgery
Chapter 8: Running Faster and Farther
*Jumping Higher: Joe DeFranco, a renowned trainer of the NFL Scouting Combine, worked with Ferriss on his shoulder drive, arm position before the jump, squat stance and hip flexors that allowed Ferriss to jump vertically three inches higher in 48 hours.
*Running Faster: Joe DeFranco also coached Ferriss on how to run the 40-yard dash faster by correcting Ferriss's line-and-arm position at the start line. Ferriss was advised to keep his head down, his knee head of his toes, chin tucked and upper body head of lower body, and to take few steps. Ferriss improved his 40-yard dash by .33 seconds in 48 hours.
*Running Further: Ferriss trains by running 400-meter repeatedly (over and over again) while monitoring quantity of repeats, maximum effort percentage, and rest time. Ken Mierke, a world-champion triathlete helped Ferriss with his stride rate, lean position, and arm movement. With preparation, biomechanics, and training, Ferriss was able to increase his running distance of 5K to 50K in 12 weeks.
Chapter 9: Getting Stronger
The gems in this chapter to become stronger as experimented by Ferriss include:
*Dynamic stretching
*Bench press, push-ups, deadlift to knees
*Static Stretching
*Keep "time under tension" while lifting under 10 seconds to avoid muscle burn.
*"Lift heavy but not hard"
*Keep training times (day or night) consistent.
Chapter 10: From Swimming to Swinging
*Ferriss learned how to swim effortlessly within 10 days
*How to swing a bat like Babe Ruth
*How to hold breath longer Houdini, and David Blaine
Chapter 11: On Longer and Better Life
*Take 5-10 grams of Creatine Monohydrate per day
*Fasting and Protein Cycling
*Donate blood
My biggest criticism is the book didn't do enough with the mind part. For that, you might want to read Emotional Intelligence 2.0. That book did a great deal for my mind.

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

Thinner, bigger, faster, stronger... which 150 pages will you read? 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. This is not just another diet and fitness book. 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.From the Hardcover edition.

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