THE NEXT BOOK: From Rapid Fat Loss to Strongmen: A Guide to Becoming Superhuman

(Photo: vramak)

It’s finally time to tell you all.

My next book will be a hacker’s guide to the human body. The working title is “From Rapid Fat Loss to Strongmen: A Guide to Becoming Superhuman.” It has actually been planned for more than two years.

I’ve recorded almost every workout I’ve done since age 15, and my house looks like an ER, with dozens of gadgets and medical devices for capturing data. I’ve had hundreds of blood tests performed and have been doing this since 1996, with costs now totalling well over $100,000. I’ve taken my weight from 145 lbs. to 225 lbs. (lean) and back down, and I can remove or add 20 lbs. in 3-4 weeks on-demand.

So, what is the result of all this OCD madness?

I can show you how I safely do things outdated physiology textbooks tell you is impossible. This isn’t because I have some unique intelligence. It’s because I’ve tested the most basic assumptions of nutrition and exercise… and I experiment with outrageous alternatives that end up working.

Cut 2% bodyfat in two weeks? No problem. Increase muscular strength 30% in 48-72 hours, or drop 50-100 pounds of fat? Not an issue. I’ve done the guinea pig shotgun approach so you don’t have to. I’ll spare you the 10,000 pages of literature on a given topic and give you the one unusual 1-2-3 method that produced unbelievable results. That is not to imply this book will not be limited to me. I’ll attempt to include replicable results on multiple subjects (of both genders and including 60+-year olds) instead of “It worked for me, therefore it will work for you” in almost all cases.

Self-experimentation galore, cutting-edge labs from the Ivy League to the Middle East, interviews with superhuman athletes, and a guru-killing examination of results with some of the brightest PhDs and MDs in the world will form the backbone of this book. It will be equally designed for men and women.

And I need your help.

I am looking for research assistants to help with this book, as well as elite athletes (national level or above), trainers of elite athletes, case studies, MDs/PhDs/researchers doing interesting work, and anyone else who thinks they have something that could fit in human performance. Normal people who’ve made incredible progress or found an unusual method that works? Let me know.

Just send me a quick note here.

The 4-Hour Workweek has been sold in 35 languages, has been on The NY Times business bestseller list for more than 2 years unbroken, and has hit #1 NY Times, #1 Wall Street Journal, and #1 BusinessWeek, among others. I expect this next book to be MUCH bigger. The names and findings of those featured will be launched worldwide.

Some of the topics I will address include: fat loss, muscular hypertrophy, and reversing injuries (acute, but especially chronic). There will be dozens more, but I have to keep them under wraps for now. I apologize, but trust me — you won’t be disappointed.

Can you help, or know someone who can? Please let me know here.

Exciting times ahead 🙂

The Tim Ferriss Show is one of the most popular podcasts in the world with more than 900 million downloads. It has been selected for "Best of Apple Podcasts" three times, it is often the #1 interview podcast across all of Apple Podcasts, and it's been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.

Leave a Reply

Comment Rules: Remember what Fonzie was like? Cool. That’s how we’re gonna be — cool. Critical is fine, but if you’re rude, we’ll delete your stuff. Please do not put your URL in the comment text and please use your PERSONAL name or initials and not your business name, as the latter comes off like spam. Have fun and thanks for adding to the conversation! (Thanks to Brian Oberkirch for the inspiration.)

399 Replies to “THE NEXT BOOK: From Rapid Fat Loss to Strongmen: A Guide to Becoming Superhuman”

  1. I am so thrilled that you are going to include both genders in your new book. I’m hoping that you might also include information on adrenal burnout and its relationship to weight and exercise. There is so little info out there and the little that there is seems suspect. If you find out anything during your research, please share!

  2. I look forward to your next book. I really got a kick out of your story about the kickboxing gig, where you dehydrated and got into the little man division, then just pushed everyone out of the ring for the win.

    Jack Canfield used that story in his Success Principles book, but he tactfully left out the exact methods, i.e. pushing the small guys off the mat LOL. As a former training partner of champion fighters this gritty tactic resonated with me.

    Also I really dug the rest of your 4 Hour book. Some great insights for getting more out of less that I’ve been taking to heart since the start of 2009.

  3. It’s interesting to see how diverse the exercise beliefs are in your readership Tim… just hope the book comes out on top and packed with great info.

  4. Tim,

    Thanks for the response. I am trying your geek to freak workout now. I just started this week. I am almost exactly the size that you were when you started. It’ll be interesting to see if I have similar results. Your swimming hack helped me tremendously. Needless to say, I will be buying your book.

    Best back at you,


  5. Maybe I skimmed past it but I didn’t see any comments on Eastern/ Mediterranean diets. I realize this BP may be geared towards more strenuous training to prep for competitions but isn’t maintaining fitness in the off-season just as, if not more important?

    “It is better to be ready than get ready”-Will Smith

    Take a look at benefits of a diet rich in olive oil, green tea (EGCG) and raw veggies (particularly watercress) and fruits (goji berries, acai and blueberries for an anthocyanin free radical squasher!). A number of people commented on fish oil although flaxseed might be better for your omega-3 fix. btw omega-6 oils are just as important. There is evidence that nutrients function as part of a well-balanced “cascade” effect.

    No one mentioned some of the leaders on life-extension like Bruce Ames from Berkeley (mitochondria) and Calvin Harley from Geron Corps (telomeres).

    I love Muscle & Fitness just as much as the next guy. Although there is lots of hard science being published in the most reputable journals (Science, Nature, PNAS) that is funded by US taxpayers ($9B in 2008).

    Anyone readin ’em?

  6. Awesome tim.

    christian finn:

    Paul chek (can’t remember web site)

    Sure these have already been mentioned (didn’t have time to read through all responses) but these guys are my go to men for fitness nutrition. although chek is pretty off the wall!

  7. Will the emphasis be more on bodybuilding, or functional fitness? As a martial artist I’m interested in the latter but not the former. I hope you’ll include data on things like: relative efficacy of calisthenics and bodyweight exercises vs. weightlifting for developing muscular endurance and functional strength; methode naturelle, MovNat, parkour, etc. Thanks!

  8. Tim,

    First off, thanks for the 4HWW – I’m just a college student, but it’s completely changed my view of the future.

    Second, you may want to take a look at I’m not a marketer for them or anything, just a happy stumbler who found that community. The philosophy tends more toward CKD/Anabolic dieting and 5-day splits with high intensity short workouts as far as bulking goes, but the fat loss diet (the six pack abs book) seems to have been working wonders on quite a few people there (1% of bodyfat a week lost is no problem).

    I’m eagerly awaiting the book!

  9. Other things I want to know about:

    1. Vegetarian and vegan diets: healthier or not really? I was vegetarian for about 2 years and vegan for about 6 months of that time, but started to feel really weak (despite doing everything right re: complete proteins, B12, et al.), then felt better immediately after I started eating fish again.

    2. Raw food diet: this is a whole separate category, and there’s a lot of fuzzy research out there. Is there any evidence that a raw diet is actually healthier?

    3. Qi. What is it really? *Is* it really?

    4. If you haven’t already, check out Tibetan monks and the tummo or heat practice they do. Imagine sitting naked in the snow with a wet blanket on you, then generating enough heat to dry out the blanket.

    5. Other cases of extraordinary functioning, like levitation. What exactly is possible, and what is not? I haven’t read Michael Murphy’s The Future of the Body, but it might be something you’d want to check out.

    6. How to hack martial arts training. What’s effective and what’s not?

    Thanks again!

  10. As professional nutritionist I’m a bit sceptical about your claims. If half of your promises are true for an average person, this book will become MUCH bigger than 4-hour workweek, which I loved by the way.

    To assure the acceptance in medical community, I suggest you to align with internationally recognised medical investigators, and test your program in scientific setting and get it published in peer reviewed journals. Don’t rely on those who are know to be flawed among top researches. If you have scientifically proven results you would become … king of fitness. Otherwise this be just another fad book, which per se is not so bad either.

    Anyway, this is interesting stuff and I will surely read your book and test personally your methods. I hope it would be out soon, I’m training for a marathon in November and would love to cut 8 kilos.

  11. Tim,

    You’re a huge tease! Not answering questions about when the book will be released. Want to be an even bigger tease? Release the table of contents, and nothing else.

  12. Tim, I’m psyched to see your book bruddah.

    I don’t agree though w/the worries of the attackers.

    It is NO secret, that there are more ways than 1 to improve strength or fitness or lose fat or build muscle, etc.

    Your book will be a series of methods that have proven useful to yourself and others which is great.

    People aren’t going to be forced to agree with it or use it, that is their personal decision to make or not.

    The gentleman who claimed you need to be careful regarding the exercises you reccomend should be quicker to realize that you used it successfully and with all the fitness info out there, we ALL know, without preface or warning, that you must be physically ready for a program that you have not done or performed before.

    I’m psyched to see your angle on fitness and body recomposition as well as those you include as participants.

    Thanks for all Tim,

    Peace bruddah!


  13. Saw the recommendations for crossfit. Great stuff but I’d also like to nominate something similar (but more natural)… check out

  14. Hey Tim… man this sounds like it’s gonna be a dope book! I’m not the guy you’re looking for to contribute the physiological skills or background as a contributor in the “uber athlete” sense, but I sure as hell would be a great case study on using your techniques.

    I’ve been sitting behind a computer as a full time, work at home dad, computer geek for the last 10 years and have about 45 pounds of “get this shit off me!” that I would happily offer up to the greater good, weird science; or whatever label it may occupy.

    I have everything in-house to capture the whole deal… 2 canon HD camcorders and DSLR camera, audio, hardware, software, you name it.

    Need a guinea pig?…. Hit Me Up Brotha!

  15. I’d be interested to see how you’re integrating supplements into your life. I remember reading about the slo-niacin that you take… I ended up purchasing all of the books you recommended in that post, but found their nutrition to be lacking when compared to the raw food diet.

    When looking for optimal health, I struggle accepting the fact that drinking wine daily (and with breakfast!) is the best choice for feeding your body fuel. Although it has all of the antioxidants and whatnot, isn’t it just another form of un-natural toxins for the body?

    I’d love to hear your take on this, Tim. And I’ll read every page of what you write!

    — Casey

  16. I recommend reading Master Li Hongzhi’s Zhuan Falun about superhuman ability. Any further recommendations where to get a good service for strange foreign accents as spoken on 4HRWW to annoy others who do the same? That gave me a great laugh and look forward to employing it-thanx!

  17. This project has a ton of potential. I remember your article on HIT from some time back. I’d suggest looking into some of Stuart McRobert’s writings. He takes on the HIT philosophy with a degree of practicality lost in some of the Mentzer stuff.

  18. I am one of the many looking forward to reading the new book.

    The article at the link recently appeared in the NYT and discusses a study done by the National Institute of Health and Nutrition in Japan on the benefits of short, very intense workouts. Looks like a good fit in your overall theme.

    Good luck!

  19. Was going to add the NYT article link. Joe beat me to it by a few hours.

    ~Exercise training based on short term intensity with published research to back it up~

    I will be 60 my next birthday & still interested in maintaining my body thru exercise (& nutrition, etc.).

    Recently, found this exercise routine:

    Women may find this ‘ballerina inspired’ routine more appealing. It is NOT easy – but not time consuming.

    1. Indeed, Dr. McGuff is one smart man. He’s been on this blog before and I have great respect for him.



  20. Hi Tim,

    I loved the 4HWW and was amazed that someone could write a book that voiced so perfectly my own approach to living and working. I think it was a brilliant move to blend a high-level discussions of your philosophy with practical advice and actionable next steps for readers.

    Needless to say, I was very pleased when I saw this announcement about your next book. I’ve become somewhat obsessed with physical performance myself and have always enjoyed your fitness-related articles on this blog.

    I’m extremely dedicated to continually improving my own strength and conditioning and skill-training for my sport (mixed martial arts). Like you, I’ve also become somewhat of a human guinea pig, having tested a myriad of supplements, nutrition programs, and training protocols on myself and carefully tracked the results. I’ve also been fortunate enough to train alongside some world-class martial artists and athletes and have learned a great deal from the generous advice they’ve always been willing to give.

    Given what I’ve just written, you probably won’t be surprised when I suggest the following for the book:

    1. At least one case study of an elite combat athlete – As someone who has trained in various martial arts, you will probably agree that some of the most extraordinary examples of human performance can be seen in master-level competitive combat athletes. In particular, I’ve found world class Muay Thai fighters to be a fantastic case study in human performance. Most top-level Thai fighters begin training when they are 9 or 10 years old and for them Muay Thai is not a hobby, it is life itself. The results of such training are truly remarkable; from physiological changes in bone density due to the repeated absorption of high-impact blows to the ability to deliver 100 powerful and agile kicks in less than one minute (

    As an aside, I’m actually planning to spend at least 3 months in Thailand later this year training at Tiger Muay Thai ( I was considering documenting my experiences there on a blog, sort of a travelogue/training log with photos, video, and a regular analysis of my growth as an athlete and fighter. It just occurred to me that this might be of interest to you as a case study, so I may just have to fill out your form 😉

    2. A section dedicated to nutritional supplements of all kinds – The good, the bad, and the ugly. You clearly have insights into the industry and are well aware of what an absolute jungle it is. I’ve found my way through by actively researching everything I put into my body independently; referencing PubMed and University studies, connecting with some of the brilliant minds on the better fitness/bodybuilding message forums, etc. However, most people who walk into a GNC or Vitamin Shoppe are absolutely clueless about which products align with their training goals, optimal usage protocols, synergistic combinations, etc. Some practical advice about how to implement staples like protein, creatine, caffeine, etc would be great, as would some tips for those looking to research other compounds (how to leverage the internet for personal research, how to navigate the mass of forums and blogs online, etc). I imagine you’ve also done your fair share of self-experimentation as well and I can’t wait to see the results.

    3. A rational and scientifically sound discussion of steroids and how they influence human performance. There is so much misinformation thrown around (from both sides) that any mainstream discussions of steroids are laughable at best (with the exception of the Bigger Faster Stronger, which was a decent documentary). While I realize touching on this subject may open a huge can of worms, any book about “superhuman” performance wouldn’t be complete without at least a brief discussion of steroids (and other synthetic performance enhancing substances such as EPO) and an acknowledgment of their role in elite-level competition in all sports.

    4. A look at the realm of anti-aging and life extension and some of the fascinating discoveries that have been made in the past few years. There’s a lot of hype around resveratrol and other “miracle” substances that is overshadowing some of the amazing research being done on sirtuins, flavones, etc ( Pharmaceutical life extension is going to be a huge business in a few years and a critical (but accessible) examination of it in its current state would be very interesting. I realize this may be a bit of a tangent from your focus on practical advice based on your self-experimentation, but I think people would find it interesting, particularly if you lined up some top contributors.

    5. Hacking Healthcare – Tips for navigating and maximizing (and avoiding, when appropriate) this country’s horrendously flawed healthcare system. I realize the inherent peril of this topic given the seismic changes that may soon happen but I think you could come up with some very valuable tips that could stand the test of time. This would be particularly relevant for those who may be living the 4HWW lifestyle and therefore managing their own health insurance.

    I have other suggestions as well but this comment is already a bit long. I will be watching the blog closely to see how the project evolves. Best of luck to you — I have absolutely confidence this one will be another mega-hit!

    1. Dear AZ,

      Thanks so much for the thoughtful comment and suggestions! I agree on all of them. In the meantime, have a blast in Thailand. I used to train at the Fairtex camp in Bangplee and also trained a bit at Sitpholek in Pattaya. Bring your shin ointment 🙂

      All the best,


  21. great project — please be aware of the differences between young and old. For example, your article on Vibram Five Fingers was terrific and between that and Born to Run I bought the KSO and have on order the Classic. I love the KSO and what might interest you is that when I wear regular running shoes I have symptoms of intermittent claudication — cramping in the right calf after ten blocks or so. With the Vibrams, no symptoms. Probably because the foot is completely engaged and no blood pools and partly because walking barefoot stretches the calf.

    So I guess the point is that it is not just the results that can be obtained from your insights and the conditions that can be dealt with, but that both can depend on the age of the person involved — intermittent claudication is just not an issue until usually the 60’s. Since your audience seems to be your age group plus or minus a decade or two, you might just keep in mind that there is a huge market out there of that detestable term “seniors”.

    All the best


  22. Hey Tim,

    It would be great if you could provide info for people that find it hard to gain weight. Everyone is always focussed on helping people lose weight.

    What about us skinny guys!

  23. I’m also a huge believer in Crossfit. I’ve always worked hard in the gym, but since I’ve started Crossfit 6 weeks ago the gains and changes have been phenomenal!

  24. Hey Tim,

    I’ve been reading your blog for some time and it is one of the most useful sites I visit regularly.

    I had a question about your search for research assistants: Are you looking for or open to college students or are you looking for an older range such as grad students or post-docs? I just submitted the form and was curious.

    In any case, I can’t wait for this book. One of the reasons is, from your synopsis, you’re going to be covering everything in detailed, sound science. As a science nerd myself, and someone with a wide variety of fitness/physical goals depending on the time of year, I can’t wait to have a manual with all this different information consolidated in one place with reasonable data to back it up. As a nerd, I don’t mind doing the research if I want to find something out, but alas consistently reliable information in the fitness realm is hard to come by.


    1. Hi Yash,

      Thanks for the comment. I’m open to college students, for sure. That said, you’ll need to convince me you can compete (or at least hold your own) with some older applicants. It’s not impossible, of course.

      All the best,


  25. I found some success with the Leptin Diet. The book “Mastering Leptin” by Byron Richards is very detailed and full of amazing studies on nutrition, well worth a read.

  26. If you are going to include the CO Experiement in the book, need to flesh it out a bit more.

    In that experiment (and your Geek to Freak post) you fail to mention that the effort is getting back to a size that was achieved previously. It doesn’t work the same way if someone is trying to achieve that size for the first time, so its a bit misleading if that info is left out.



  27. Tim,

    Thanks for 4HWW and your blog – I just discovered them and I’m hooked.

    I saw you tweet about your elbow – ouch. I’d recommend an ARPP certified PT – the only PTs certified to use an ARP machine. The efficacy and efficiency of these bio-electrical current devices is literally shocking.

    I know one of these PT wizards, so send me a shout if want to find one – It’s the wave of the future…and possibly an interesting topic for your book.


  28. Tim, thank you for being an inspiration – again and again. Reminding us of what is possible. Enjoyed the post. Good luck to you, in everything.

  29. Hi Tim,

    I’m really looking forward to your next book and was wondering if you ever looked into “internal training” such as Chi Kung? I was initially quite sceptical about concepts such as “internal energy”, “chi”, etc but after reading The Body Electric: Electromagnetism and the Foundation of Life (scientific book) I opened my mind to it more. As long as there is some possible scientific basis for such concepts I wont completely discard the idea neither.

    It would be great if you could “Tim-Ferriss” (yep also used it as a verb) the concepts of “internal training”, “internal energy”, “chi”, etc. I’m sure Chi Kung will have obvious benefits as to its low impact character, but it’s the less obvious benefits that are quite intriguing.

    Many thanks in advance,

    Kind regards


  30. Tim,

    The new book idea sounds great. At first, I was wondering just WHY I would want to hack my body. Then I remembered author Ray Kurzwiell, who is also keen on this idea, but has the stated goal of living long enough to live forever. Theory being that technology will provide immortality eventually, it’s just a matter of sticking around long enough to see it.

    Now if you can tie in this idea, that would really be something. Living forever, working 4 hours a week – now that’s a value proposition!


  31. Hi Tim,

    I’ve been measuring my weight for a month and want to figure out what’s causing the daily variation and if I can correct for that. By chance I noticed a correlation with the time I wake up; I lose about 0.28 kg / hour depending on when I get out of bed (correlation of -0.6).This is probably water balance. See my website link for more details.

    I suspect the rest of the variation is related to bed time, amount of sleep, amount of water I drank last day and during the night and food intake.

    Since you’ve measured a lot more things and a lot longer than I did, I wonder if you have been able to explain and compensate for daily variation in weight.



  32. Tuna,

    I’m a big fan.

    be careful with your content of this new book,

    OCD mania on self analysis has allowed YOU to be one of the superhumans, sharing extreme techniques could be construed as irresponsible at the least, and at the other end of the spectrum-dangerous.

    I’m sure you have had hundreds maybe thousands that have sent you stories of their application of 4hww strategies to their lives, expect the same from this book. Would you be comfortable with that?

    Maybe you could seal the book in a legal disclaimer, If seal is broken you’d take no responsibilty if reader becomes superhuman. Maybe require a prescription from a doctor to buy it. (just kidding)

    Best of luck!

  33. Dear Tim,

    I have submitted the form and am anxiously waiting for the reply. Are you going to only notify the accepted assistants or everyone?

  34. This book is going to be a waste of time for most readers.

    People do not have the time, money, patience, or confidence to try something new. It is sad to say it, but this book is going to provide very little for the average Joe or Jane with a family and a career.

    A book like this may work for someone single with very little responsibilities. But there really is no point for an adult with a family to get in shape and try to live longer. Most adults are too busy trying to maintain the little lifestyle that they have. They do not have time to make drastic improvements. There are far too many barriers in life that make smart, hard-working, and loving people turn into robots.

    I suggest you scarp the idea for this book. You should write something useful, such as how to help the everyday man not live a life of regret and agony. Getting in shape is not important enough to most people. They are too busy to cook and eat healthy meals and to go workout. Exercise books really aren’t beneficial to the world. Anybody can hit the gym.

    What about helping people learn how to not get used by this cold, hard world?

  35. @Yadgyu I would argue that “single with very little responsibilities” is a very large group of people; certainly enough to write a book for.

    But why would someone with a family and a job not want to live longer and in better physical shape? Living longer means more time to enjoy your work, or if you don’t enjoy it: more time to enjoy retirement. Being in better shape means being happier, which is great for your family.

    As with any life-style book, there’s also the potential to use the book to provide others with advise. Perhaps someone has a friend or child who is becoming too fat.

  36. Yadgyu,

    With H.I.T., you can get excellent results training once a week, ~30 minutes a workout, so long as a reasonably healthy diet is supplied. I’m sure that even adults with families could and would sacrifice a few minutes out of their time to look and feel better.

    I live in America. As much as I hate to say, beauty/appearance is a very, very large market. I’m sure that this book will be a success.

    Strength training, for me, is the greatest anti-depressant I have ever used. It teaches you discipline, encourages confidence, and makes you an all-around better person. Believe me, hard work has incredible spillover into deadling with the “cold, hard world”. The barbell is an unforgivingly versatile tool.

    Read Henry Rollin’s article, “The Iron” (here: Great read.

    Good luck Tim.

  37. The book sounds really interesting, I think it is definately something I would be interested in. I recently did a masters in elite sport performers and the effects it has on the body. I had an injury when I was younger which dampened my love of sport, this caused me to gain a lot of weight through depression but through healthy meals and my rehabilitation I have managed to lose weight. Looking forward to reading your findings.

  38. Tim,

    Just a quick question: do you go through the whole book proposal process before writing a book (specifically with 4HWW and this new one)? Or do you write the book and then get it picked up by a publisher? Was curious how that process fit into the 4HWW lifestyle. I’m in the middle of the process and I’m always looking for insight. Thanks!



  39. Hey Tim,

    I’ve made tremendous gains in strength using Pavel Tsatsouline’s Greasing the groove method.

    It seems to be quite effective and safe as you’re always working out with only 40-50% of your max and with perfect form.


  40. Hey Tim,

    Have you ever given thought to “fastest way to strength the mind”? There are a lot of people with limiting and self-defeating beliefs, people in depression, bright people but with low self-esteem.

    Maybe you can devote a chapter or at least part of a chapter on how to strengthen the mind?


  41. Tim,

    I am a mentee of Todd Durkin’s and have to whole-heartedly agree that Todd is the best in the business hands down. On all fronts he is a man that anyone and everyone would be happy and proud to work with and would see awesome results in a hurry. He’s innovative, creative, and passionate. He also has read your book and recommends it so you two would be on the same page in regards to philosophy.

    TD has got it going on and I could sit here and try to tell you that you should work with me, but he’s someone you should get to know and work with because he’s the best in the business and I still have a lot to learn from him.

    Thanks for letting me comment.

  42. Hey Tim, I bet you don’t really get the time to read all of these comments with your busy schedule, but regardless, just wanted to say i loved the four hour workweek/ count me in on your new book. I’m not sure if this is part of your new book, but quick guides to flexibility? i like the idea of having a nutrition/workout book all in one bible, which is what it seems like you’re going for here, best of luck to you, keep being a badass.


  43. I am assuming this wonderful new book will include nutrition and diet-so I would recommend you look into the research and work of endocrinologist Diane Schwarzbein (that is if you haven’t already). Her book “The Schwarzbein Principle” changed my life and gave me a whole new (illuminated) look on food and the human body’s way of metabolizing it.

    Also, on a side note I think it would be AWESOME if you collaborated somehow with Morgan “Supersize Me” Spurlock-I bet the stuff you and he came up with would be phenomenal! 🙂

  44. Tim,

    First I’d like to relay how much of an inspiration you are to me. Your blog and book hold loads of advice that I am trying to take seriously and implement in my life. Thanks for that.

    Second, I want to communicate to you a goal of mine. It’s not meant to be a pitch for your new book. I primarily want to tell you, a person who I admire, about a new aspiration of mine that I think you would appreciate. I want to hold the world record for the fastest marathon time by the Olympics in 2012, if not before.

    This looks absurd even to me as I write it. I’m not a competitive runner, just a guy who’s in decent shape. But I have a gut feeling I can pull this off. I want to get my time under 2 hours. 13.5 mph at 26.2 miles is about 1:55, I think. And as for the olympics bit… well, who wouldn’t want to compete at that level? This could open an avenue for that.

    Anyways, this comment isn’t so much for your information as for my personal experiential value. I just want to tell you of all people, because you are the one who inspired me through his success to take initiative and strive for this goal. I’ll give it my best shot. The Olympic trials are in 3 years, and who knows what could happen in that amount of time?

    I look forward to discovering if the methods I’ve picked up on your blog will serve me over the next few years of training. I’m not the kind of guy to say that something like this will definitely happen, but I’m confident enough that I’ll go ahead and declare that right now. It’s going to happen.

    If you want to remain in touch while I work on this project, just drop me a line. If not, maybe you’ll hear about me someday. I hope so.

    All the best,

    Zak Spence

  45. Looking forward to this. I hit a wall a few years ago and need a new and interesting way to train. One day I just couldn’t make myself do another bench press or do another squat. It wasn’t fun anymore (I don’t know if it ever was). I long for the days of childhood when the reason I was in shape was because I was out running around, having fun. I don’t know if I’ll run another marathon but I do want to get back to a point of feeling in shape. Give me some shortcuts and I’ll buy the book!

  46. Hola Tim,

    “I can remove or add 20 lbs. in 3-4 weeks on-demand.” I have a wedding in a month, and I want to look good.

    Can you throw a dawg a bone?


  47. A book about bettering and changing aspects of the human body? Sounds very interesting and fun. I’ll be sure to check it out when it hits the shelves.

  48. I hope that A) nobody’s already said this, and B) I don’t sound like I’m the type of controlling, self-confident guy with nothing better to do than to sit back and come up with unsolicited ideas for people, but have you considered a title (or at least a chapter, as with “Drug Dealing for Fun and Profit”) along the lines of The 4HWW’s title? Not to be too in-your-face here, but how about The Four-Minute Workout?

  49. Looks exciting! Relevant to myself, as well, having gone through a substantial weight loss and fitness swing myself. I love the 4HWW, so this should be equally excellent.

  50. Tim,

    If I find something against my lower back pain (that I have for 13 years now) in it it will be worth it! This is all I hope for. Everything else will be a welcome gimmick.



  51. Hi Tim,

    I had commented twice and both times the comments were awaiting for approval and then got deleted. But these were simple and plain comments with no links to anything, nothing rude etc. Don’t know why? hmm..


    1. Hi Ricky,

      I’m just in rural China and looking over comments can get delayed. Both are now approved 🙂


  52. Hello Tim,

    Just watched your recent blog, great job. Just wanted to mention, that this is intriguing…love the 4hr work week by the way.

    IMPORTANT!!! Regards to your request, you may want to contact Lewis Howes, he has a huge network of athletes. I figure you’ll get something from him, I hope.

    Hope that works for you.

    Take care and best wishes to your upcoming book.

  53. Oh my oh my I can hardly wait for this one Tim. I will be hoping this is out in time for Christmas because I got two brothers who will love this and all my clients will be getting a copy!

  54. Tim:

    If you are in need for more data. I will be glad to test out your program. I am an endomorph who is active exercising yet struggling to get the weight down.



  55. Excellent. As a guy who’s been combining chi gung, feldenkrais, and various postural exercises, I’ve DEFINITELY seen a bit of pedagogy mixed with good tricks outweigh tons of resultless effort and sweat.

    Particularly interested in seeing if you’ve got anybody or any tricks that can cover the flexibility issue — it’s one of the things keeping many athletes on the wrong side of the “survival curve,” rather than letting them continue to advance in their sport. (No, I don’t have any answers there.)

    1. Jay,

      I have the same issue, and have found it maddening that there seems to be no definitive advice on skinny-fat.

      Has anything worked for you? Where are you at with fitness these days?



  56. Tim,

    I am not sure I belive your story! that is a ton of weight, no fat to be burned in that time frame. How can you say you asctualy did that in the time you claim?

  57. Hey Tim,

    I was reading a few articles online and came across this, which relates to a previous article you had written (The science of fat loss: Why a calorie isn’t always a calorie.)

    First, it explains the current issues with how a calorie is measured. Then, it follows new research that suggests that food texture and preparation are important factors in determining how much actual nutritional value can be extracted from a particular food source. This suggests that while some foods may appear to be lower in calories, the human body actually extracts calories more efficiently from them due to other factors, affecting the actual caloric value of foods anywhere between 5% to 25%. It gives a real world example where this is applicable to illustrate it’s point and links to other relevant sources and articles.

    The research looks highly relevant for your needs. Enjoy.



  58. Hey Tim,

    I’m new here, just read 4HWW. I agree that this book has the potential to be A LOT bigger than the 4HWW. Especially because you now already have your name kinda “set”. I suppose a lot of people who bought the 4HWW will do the same with the new book, plus a whole other “market segment”. Though there is more competition in this field.

    I can make a suggestion: look up Anthony Ellis regarding fast muscle building. But it seems he uses the same principles you did to gain muscle.

    Personally, i hope you write at least one chapter about injury prevention, and recovery from injury. I’m 24 years old, and a lower back pain (its more a stiffness) has crept up on me six months ago. Since then it hasn’t left, and at times this has been quite depressing.

    I have one leg 1,4 cm longer than the other and my lowest disc is slightly off, but the fysiotherapist i recently saw said that’s not really an issue and that i shouldn’t think about it because there isn’t anything i can do about it… I tried different stretching methods, none worked. I will drop the weights now and just do cardio and see what that gives.

    I’m hoping you can already give me some tips here, so i don’t have to wait for the book haha. Even a link to a good website would be appreciated. I know you dealt with low back pain for a long time as well.

    Enjoy China and all it’s beauties

    ps: Just spent 10 months in Sevilla (Spain), i was studying but it was kind of a mini-retirement haha, best time of my life. Ya no puedo esperar más hasta que salga otra vez jaja.

    ps2: i realise that it’s just a working title, but i agree with whoever said to flip it around. I would also drop the term “strongmen”, maybe use “increase” or “gain” to stress the contrast with “loss”. So a main title: A guide to becoming SUPERMAN” with a smaller title: “From rapid fat loss to incredible strength gains”.

  59. Excellent idea. I’m a physiologist that does not believe in 20% of what is included in physioloy textbooks. Worst, almost 50% of what is included in EXERCISE PHYSIOLOGY TEXTBOOKS is just wrong!!! (weight loss, hypertrophy…). This book, supported by worldwide physiologist, doctors… is essential. You got my vote, my support…and my help if you need it.

  60. Tim,

    Have you already selected your research assistants? If not, is there an approximate date for the decisions to be made?



    1. Hi Sean,

      Thanks for the comment. I ended up getting more than 700 submissions, equaling more than 220 pages of material at size 5-6 font. Doh! I don’t know exactly when I’ll reach out to folks, but I’m hoping soon 🙂



  61. 30% muscle in 72 hours!?

    I have to ask about this:

    1) How many times can this be repeated? If you can add 30% muscle again and again every 72 hours, that means that pretty much everyone can look like a bodybuilder within a couple of weeks. If it’s a one time deal, still very amazing and exciting.

    2) Will this work for people who already have a lot of muscle? Since 30% is based on how much muscle you currently have, will even bodybuilders be able to add 30% MORE? Would Arnold Schwarzenegger be able to do this?

    3) How much time does it involve over those 72 hours? By which I mean, do the 72 hours have to be cleared free of events/meetings/appointments, or is 2 hours per day for each day in the 72 hours enough?

    Please answer! I know you get hundreds of comments but my God please answer, because I simply have to know!!

  62. You might be interested in the works of bodybuilder and health pioneer Bernarr Macfadden (1868 – 1955). I discovered him while researching the health benefits of raw, untreated milk. Bernarr was apparently way ahead of his time and much of his advice was not proven true until recently.

    Also, since you like to track everything I was wondering what type of equipment you use? Do you have any experience with the new calorie, fitness, and sleep trackers like GoWear fit and Body Bugg? Wired magazine has a series of articles about using devices like this to “know thyself” and thereby improve health and contribute to collective knowledge about fitness. They have me seriously considering purchasing one but the price is a little steep for my budget.

    Can’t wait to read your book!!!!

  63. It’s so hard to make a short comment on such an interesting topic! So here’s my super abridged version… Bear with me~

    I’m seeking to understand the fundamental components of maintaining a freakishly fit physic yet balancing a healthy lifestyle. I can and have met my goals through the SUPERSIZE approach, working out as much and as often as humanly possible. However, this is completely impractical and nearly impossible to maintain.

    Currently I’m seeking to maximize results by mastering categories in a graduated approach: (1) nutrition, (2) flexibility, (3) balance, (4) strength, and lastly (5) agility. The idea is that by focusing on the fundamentals and building up the body will be least inhibited and provide the best gains per the time put into training.

    I’m interested in hearing what other people’s experiences have been in regards to breaking down training (was it a graduated approach as I proposed?) and what successes this has yielded. Were they similar categories to mine? Or is there something I haven’t explored?

    Thanks for reading my comment. I realize there are a lot of comments and would understand if it doesn’t get direct attention.

    Matt Jeschke

  64. Hi there,

    I’m not sure, but you might find it useful:

    – Jure Robi?, 3-times winner at The Race Across America (RAAM); more on

    – Martin Strel, Guinness record marathon swimmer (struggling the river for 66 days for more than 10 hours a day and totally swam 5268 kms or 3274 miles); more on

    All best,

    Martin Pelicon

  65. Topics I would love to see:

    1) Flexibility workout in minutes a week

    2) Pull-ups for women; my sister needs to be able to do 6 pull-ups for a job she wants in the military – not an easy task.

    3) I second the “reversing” injuries idea, the body is so flexibility and adaptable that almost anything can be reversed to be better than before.

    4) I don’t know how to tie this in exactly but I think that speed cup stacking could be a great sport for the over 60 crowd if they knew about it. It seems like it would be great for mental acuity etc.

    5) Tricks for training for standing back tucks, back hand-springs, hand stands, T-flare, power-breaking, telekinesis, etc 😉

    6) How to not get cavities / repair cavities in teeth.

    7) Building super-human concentration skills.

    8) Behavior modification: rubber-band technique etc.

    9) Improving hearing and eye sight.

    10) How to get people to trust you for interviews, sales, business deals, personal. Basically verbal and non-verbal communication kung-fu.

    11) Eliminate back pain, work of Joseph Pilates on fitness etc.

    12) Build a bullet-proof immune system.

    13) Cut arms for women are really in vogue, if you have a good/fast technique you publisher would probably plaster this on the front and back cover to increase sales.

    Looking forward to it!

  66. One more (for now):

    14) Double your vertical leap in minutes a week: training for basketball and volleyball.

  67. Tim

    I’m looking forward to three things about this:

    a) potentially contributing to this book

    b) reading and learning from your much more OCD approach to life without having to put in all that extra work/ OCD time myself;-)

    c) eventually meeting and hanging out with you as a result of this project, or some other circumstance where we’re both interested in, and will benefit from such a meeting

    Andrew said you seemed like a fun guy:-)

  68. I would highly suggest researching Biosignature Modulation, By implementing different nutrition, supplementation, and exercise protocols it is possible to address various hormonal imbalances, which allow an individual to spot reduce body fat. Charles Poliquin developed the technique over the course of his career by correlating skin fold measurements to saliva, blood, and urine tests. He was able to determine that certain body fat distributions, based on skin fold ratios, highly reflected hormonal imbalances. Once the hormonal imbalances are addressed as mentioned above the results are truly phenomenal.


  69. I would be especially interested in maximizing mental capacity (running improves IQ) and having highest possible testosterone levels, what kind of training to do it with. Biggest problem in my training is fluctuations in testosterone levels, I can see its effects in my appearance nearly instantly.

  70. “I’ve taken my weight from 145 lbs. to 225 lbs. (lean) and back down, and I can remove or add 20 lbs. in 3-4 weeks on-demand.”

    Geez. Sounds like a recipe for gallstones. It seems that where human health is concerned, natural approaches that emphasize moderation and consistency over a period of time win the day (vs. metabolic whiplash). I can see a lot of 15-yr-old boys (for one) picking the book up wanting to look ripped “like yesterday”. Hopefully they don’t hurt themselves in the process (see copious legal disclaimers on page 1). But I’m being a rain cloud. You’re psyched and you have data, obviously, so good luck. Really.

  71. Tim

    I understand you train with kettlebells and recently did the RKC. I am also an RKC and was wondering if kettlebell training will be in your book.

    Also wondering if you are have tried Intermittent fasting for building muscle & losing fat, particularly Martin Berkhan’s approach at

    If you are focussing on strength training then I recommend you check out Louie Simmons work at Westside barbell.



    1. Hi Mike,

      I’ve followed Louie for years, and though his methods are sometimes too intense (or equipment-intensive) for the average gym goer, he is brilliant at what he does.

      More to come soon 🙂


  72. Hi Tim, I just wanted to say I’m a huge fan and I have your brought your book with me to Tamarindo Costa Rica and now its with me here in Marmaris Turkey. I’ve been working remotely for some time now with your help and I can’t thank you enough. I always like to re-read chapters that didn’t soak in the 1st or 2nd time. Its turned into a mini bible on how I want to live. I also am a Necrotizing Fasciitis surviver. It was about 3 years ago and am 100% healthy now. It was a real eye opener and I know how important being healthy is. I can’t wait for the next book! – Thanks for everything Tim. – Shawn

    1. Thanks for the kind words, Shawn. It sounds like you are kicking ass. Please keep it up 🙂

      Pura vida,


  73. +1 re Paul Chek. You’ve got to be ready for his message but if your book doesn’t touch on what he’s talking about it’s basically incomplete, especially with regard to reversing injury. He also coaches a lot of the types of people you mention above.

    he’s at and

    Also, crossfit. Hit up the SF crossfit folks, they’re some of the best in that business.

  74. Looking forward to your new book. I completed your form for research assistant and failed to mention one of the feature equipment we use at our studio known as

    Check it out. Good luck in your search. I’m sure you have plenty of people to choose from!!

  75. Tim,

    I was putting together a training program for myself but once I realized that you were putting out this new book I knew I had to wait to read it before putting together any program. When is this book going to be coming out?

  76. Looking forward to it. I hope that diet recommendations will be fore lacto-vegetarians as well. This growing segment of the population sometimes doesn’t get enough info on diet in the strength game.

  77. I am not interested in becoming super-human except when I’ve just finished watching both volumes of Kill Bill, but I do want to attack my body when I feel unfit. I have no patience for work out regimes. I am looking for advice on self-discipline so I can get on the bandwagon. I started looking at advice from but since I’m a big Tim Ferriss fan, I would love your take on the subject. Superhuman may not be a goal for myself, but getting my butt off the couch is. Any help there would be priceless in all aspects of my life!

  78. Tim

    Great idea & I loved your 4HRWW book. Even with all the fitness books available, they are all typically the same song & dance routines built for gifted genetic mesomorphs (that are also on steroids). This book will throw everything I memorized as a teen (i.e. The Enclopedia of Modern Bodybuilding) into the garbage.

    As a reference in safe effective lifting for all us regular Joes, check out the Brawn series from Stuart McRobert. A great author that preaches the safer, slower rep approach & most importantly, with a minimum number of big compound lifts to foster muscle growth.

    Take care,


  79. Great subject. Needs a new title… No help there yet. I must say that in my life I managed to increase my vertical jump 15 inches in 2 months, go from a 7 minute mile to a 4:50 mile in 3 months, then gain 20 pounds of muscle (with protein and creatine going from 160 to 180) in 2 months and then develop extreme flexibility in 3 months. I think you have the makings of a book that will be in high demand. To me, variety in workout design builds the most strength and has worked very well for me.