The 4-Hour Body is NOW OUT – Live Q&A Today, New Trailer, Free Books, and Much More

Trailer concepted and produced by the amazing Epipheo Studios for


Today is the day.

After three years of work, The 4-Hour Body is available everywhere!

I work very hard on my books. My first and previous book, The 4-Hour Workweek, has an 5-star average on Amazon with more than 1,000 reviews, and it has been a Top-10 Amazon Customer Favorite:

Compared to that book, I spent 3 TIMES longer on the new book — The 4-Hour Body — to ensure it worked with men and women, with young and old.

It is the definitive choose-your-own-adventure guide to the human body, ranging from fat-loss and muscular gain to sex and sleep. Everything is tested and it all works.

I have now negotiated the price down to a mere $14.50.

Why? Because I’m proud of this book and want it to be #1 on The New York Times bestseller list. That said, I have a very tough opponent. The Guinness Book of World Records is #1 for this week every year. Last I looked, Guinness was barely ahead of me:

With your help, I can beat them.


In this post, and until 12 midnight Friday (Dec. 17), I will:

– Offer complementary “thank you” gifts to anyone who has, or will, buy a copy of The 4-Hour Body.

– Offer $260 of kick-ass goods to anyone who buys 3 copies (costs less than $45).

– Offer a free $16,000 trip to the person who promotes The 4-Hour Body best this week.

In addition to getting new readers, I also want to reward people who pre-ordered long ago, and help readers who missed past prizes due to tech glitches. So, here we go, one at a time…

One Book

If you buy, or have bought, The 4-Hour Body in any format:

Until Friday at midnight PST, you can get a FREE digital PDF copy of The 4-Hour Workweek (usually $20) and a free copy of “The Slow-Carb Diet: Volume 1” (not available anywhere else), both hosted by E-Junkie.


If you haven’t already, buy The 4-Hour Body for about $14.50 on Amazon, Barnes and Noble, or through any other retailer. If you buy it in a book store, keep the receipt. Only hardcover counts for the bestseller lists, so it’s easily the most helpful for me (please!), but you can buy any format: Audiobook (abridged), Kindle, Nook, etc..


Fill out this short form. You’ll get the PDFs within 72 hours.

Three Books (US shipping addresses for the books, please)

If you want to buy 3 copies, you can get $260 of bonuses for less than $45 of books:

– 1 bottle of Super Cissus RX ($45), one of my staple supplements.

– 3-month Daily Burn Pro membership ($30)

– 1-year of ‘Performance Menu Journal’ Magazine ($30)

– 3 months Evernote Premium (first 500 only!) ($15)

“Find Your First Profitable Idea” with Ramit Sethi ($100 for full course)

– Digital copy of “The 4-Hour Workweek” ($20)

– The Slow-Carb Cookbook ($20)


Buy three copies on Amazon or elsewhere.


Fill out this short form. Done.

Promote your heart out, live like a rockstar

If you want to go for the gold, get amped and promote The 4-Hour Body this week (deadline is 12 midnight PST, Friday) and tell me what you did in the comments. Measure your impact (clicks, sales, etc.) whenever possible.

If you are the best promoter, judged by me and a panel of friends, you get to pick one trip of a lifetime… for free. I will almost definitely be in attendance:

8-Day Argentina Snow Adventure in Patagonia

10-Day Private Tour of India, including Miss India

How to promote? That’s up to you. E-mail your friends, share links (like on Facebook, join relevant LinkedIn groups, give a copy to a popular radio station as a giveaway… it’s entirely up to you!

Here are the descriptions:

8-Day Argentina Snow Adventure in Patagonia

Eight-day guided ski-snowboard adventure in mystical Patagonia, Argentina. Your guides introduce you to the best skiing, local culture, outstanding meals and red wines. Visit charming villages, situated on glacier cut lakes and national parks.

Also includes roundtrip economy airfare from and back to the U.S. I’m almost 100% that I’ll be there, as I LOVE Argentina, especially Patagonia. Provided by Powderquest — check ’em out. Yoga in between runs, if you like? Malbec or hot chocolate? Yes, please.

Date: TBD based on your availability.

(Photo: DJ DeepS)

10-Day Private Tour of India, including Miss India

10-day “SamaSundarbans” trip to West Bengal with Tim Ferriss and his friends, where you will meet some of Samasource’s Service Partners and experience the beauty of India. After two days visiting Samasource’s Service Partners in Kolkata, enjoy a five-day tour across the Sundarbans.

Bengali for “beautiful forests,” the Sundarbans are an “alluvial archipelago” of 102 islands settled between the Ganga and Brahmaputra rivers and accessible only by boat. Take a river cruise and observe the region’s diverse wildlife including saltwater crocodiles, bullsharks, and the Royal Bengal Tiger. After enjoying your eco-friendly expedition and luxury lodging in the Sundarbans, journey back to Kolkata and let our field associates and former Miss India Sandhya Chib give you an authentic taste of India! Long known as the cultural capital of India, Kolkata is the main business, commercial, and financial hub of eastern India and burgeoning urban metropolis. After exploring the city’s historical and popular landmarks, enjoy a special South Asian dinner in your honor, hosted by Miss India and special guests.

Includes: Economy airfare to and from India. Accommodations and internal transportation for entire trip in West Bengal, meals during Sundarbans tour, dinner with Miss India, Tim Ferriss, and special guests.

Date: TBD based on your availability.



Which adventure will you choose in this choose-your-own-adventure post?

No matter what, there’s one starting point: The 4-Hour Body.

Start a domino effect that will make 2011 your best year yet.


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.

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730 Replies to “The 4-Hour Body is NOW OUT – Live Q&A Today, New Trailer, Free Books, and Much More”

  1. “In addition to getting new readers, I also want to reward people who pre-ordered long ago, and help readers who missed past prizes due to tech glitches. So, here we go, one at a time…”

    Is there something additional? I ordered 5 from the first batch, and 5 from last weeks..

  2. Okay, So if we’re promoting the book, how can we tell you to show you the results? Is there a form to fill out, an e-mail address to send it to, etc? I’ve been a fan for a while, so thanks for providing great information! For promotion, I actually ended up posting a few links on my company’s sites to the LivingSocial deals that went around yesterday and on our Reader’s Nook Facebook page today. I have a few other ideas, maybe, I just want to know where I can send the promotion things and the results. Looking forward to reading the latest book!

    1. Ah, good call, Stephen. Please just tell me in the comments here with CONTEST at the top of your comment.



  3. I have begun my promotions for your book. I posted on my facebook where I have friends all over the world. Egypt, Israel,UK,Australia,Germany,Belgium,Canada,Netherlands,and all over the US just to name a few. Many of my friends on facebook are athletes, well actually most of them are so I believe there will be a lot of interest. I know that most people I am friends with follow me on FB because I travel so much and they are always trying to see what I am up to and once when I posted “should I start a blog?” I got a great number of responses urging me to do so.

    I will be traveling to Israel and will have a several copies in hand as I travel. While I am in Israel I will do some traveling to Jordan, and Europe and I will have no problem spreading the word and promoting your book.

    This has just started so once I start to get feedback on FB I will post.

    This is just the begining



    1. Woke up this morning and guzzled down my ice water. My Pagg is ordered and now all I can do is hope that your book is slow carb because I am devouring it. Amazing Tim. This information is so valuable I can’t even believe it. Thanks so much for sharing it. I didn’t put *Contest* on my last post but it should be quite obvious when you read it.


      1. *CONTEST*

        Here is what I am prepared to do. I will begin to incorporate many things from your book into my life and I do plan to tranfrom my body. I will keep notes and pictures to record my progress. I am 43 years old and an above the knee amputee. From what I have read in the book most all the excercises will work for me. I think that this can help show people that there are no excuses. I will show my progress to my friends on FB all over the world. I have gotten word of a few people already buying the book from my first post.

        Thanks and all the best


  4. Hi TIm

    3 copies purchased, however in different receipts. as a side note

    your 3 copies form only allows for 1 doc upload.

    thanks for the inspiration

  5. I was thinking it was going to be 4HWW small… but DAYUMMM. This thing is HUGE. You outdid yourself Tim! I’ll throw a picture of the book and a recommendation on my facebook.

    All the best,


  6. * CONTEST *

    I posted this as a comment on your recent “landrush” post, but I hadn’t heard any thoughts from you. I know you’re incredibly busy right now, but I think I have a genuinely unique proposal to market your new book.

    I took the challenge to come up with an innovative marketing technique to heart, and I created TEN THOUSAND unique advertisements for “The 4-Hour Body”, ready for importing into Google Adwords. I have been working on an invention which automatically generates ad text for Google AdWords and related paid search systems, and I figured it would be cool to test it on you, since you claim to be a human guinea pig ;-). I hope you find this useful, or at least find my creativity worthy of your competition.

    Check it out here:

    Not only did I generate all those ads, but I also ran them for 24 hours on my Google AdWords account, where they had over 20,000 impressions. I am a student and don’t have a huge budget to run the ads, but I allocated a little over $100 for this campaign. If you are interested, I can guide you through how to upload them into your own account, which I’m sure would be better funded and make a much bigger impact.

    I’d be happy to help you use these, expand upon them, or figure out how else they may benefit you. One of the other commenters pointed out that this new book is even more applicable for more people than your original, and you should go all-out with marketing it, and I completely agree.

    I am excited to hear if you decide to use my ads, so don’t hesitate to contact me if there’s any way I can help.

    Thank you for everything!


  7. Hey Tim, Just bought a copy – sorry it had to be the electronic version though. I travel weekly for work, and I try to pack as light as possible. I also already have the hard copy of the 4 Hour Work Week, but getting an electronic copy would be great to keep in my kindle. Thanks, and congratulations!

  8. Mr. Ferris…

    I bought your first book about two years ago. Loved it. Earlier today, I purchased 4HB. I’ve already read my 150 +/- pages. Again, Loved it!

    I know you get a lot of stuff so I will try to keep my questions short (about 4HB), but I think they’re different enough that your insight would be helpful.

    #1. I’m in the military and not married, i.e. I have to do PT (Physical Training) Mon-Fri, live in the barracks without a kitchen, and eat at the dining facility where they serve 3 meals a day, and I have no voice in the menu selection. Since “Adding Muscle” is one of the things that caught me most, what can I do? I can’t get your perscribed rest periods, and I can’t eat the way you suggest. HELP!!!

    #2. Until the “muse” that I’m currently testing gives me feedback, I’m on a VERY limited budget (look up the Military Pay Scale for E-4, Over 2 years if you think I’m lying). Any recommendations for the suppliments that you suggest?

    #3. I’m a very visual person, and the pictures did help, but have you ever thought about making a video blog of the things you suggest? I know that if I see it, I can internalize it better, and I’m sure there are plenty of people who feel the same way.

    Thank you for your time, and I wish you much success.

  9. Tim I hope you make it to #1!

    #1 New York Times Best Seller sounds far better than #2 Best Seller – I’m sure that’s why you are so eager 🙂

    I already ordered 2 books a while back but if I could get the bonuses for buying 3 books I will definitely buy one more.

    If I wasn’t a poor college student I’d buy way more!

    Thanks bro

  10. Hey Tim,

    I pre-ordered just one book. I was curious as to why the Ramit Sethi product was taken away for the single book purchase this time or is this a misprint? Thanks.

  11. Just jammed through the new book; fun read.

    The only addition I’d make is to let readers know how much Steve Bodansky awesomely looks like Tobias Funke. Teamocil!

  12. I was disappointed after going to 3 B&N’s today to be told that your book hadn’t arrived yet I guess Amazon it is! I just want to thank you for the inspiration and motivation that the 4HWW has given me as a recent immigrant to the US and having to start my working career all over again. Its been so much more enjoyable setting up a business that has systems for semi auto-pilot when the time is right and outsourcing what is appropriate. Looking forwards to reading the new book and trying out a few of the new ideas. Keep up the great motivational work that you are doing.

  13. Know to be fair I probably will read it cover to cover cause I’m really interested in fitness etc and would love to have an all round knowledge of it. Even though I’ll only be using a few chapters in the book I’ll be reading it all

  14. hey tim.

    Great job with the four hour body, can’t wait for the companions, four hour brain and four hour enlightenment.. You did an amazing job.

    I bought the book and am trying to access the article on gaining 10% more strength in a workout. I went to, and I can not find the link..


  15. Please forgive me… I was blonde in a previous 😉

    I pre-ordered my 2 signed copies (got my tracking number, super-excited)…

    So now I need to fill out the form that says

    “4HB Launch: Bought 3 books” to get the digital 4hWW?

    Also, do the 2 previously ordered books count towards the 3 to get the new promo package or 3 additional? And when will we know when the first 1000 people have hit it?



    1. Hi Karli,

      The 2 previous books do count, so you’d just need to order one more copy. We’ll turn off the 3-book deal as soon as it’s over and announce that in the post. If you don’t see “THIS IS OVER” or something like that in the post, you’re good to go 🙂



      1. Thanks! I just ordered my third copy.

        I have never pre-ordered any book before, much less ordered 3 copies… That’s quite a compliment from me. 🙂

        While I seen 4HWW in the store I hadn’t read it… I got “hooked” on your adventures and insights while googling weight loss one night. Thanks for all your writing… And the fact that you keep all of this fabulous content free here makes it very east to order 3 copies of a book I haven’t read.


        Off to submit my form with receipts. 🙂

  16. Hey Tim,

    I wasn’t sure where to submit my receipt if I had pre-ordered 5 back in October. I sent it to the 3 copy submission page assuming your team would know what to do. Let me know if I need to correct anything.

    Can’t wait to start spreading the knowledge!


    1. I got the “Your Amazon order has been shipped email”

      Estimated deliver date: December 15th 2010.

      I almost went to the Barnes and Noble today just to get it now. It would have been worth the extra 13 dollars.



  17. Hey Tim! I just finished your book, and it exceeded my expectations. Good luck on beating Guinness. I had a question about reducing insulin spikes. Do you think a good dose of cinnamon would blunt some of the effects of a night out drinking?

    1. Hmmmm…. good question. Here’s an approach to blunt: LOTS of lime juice, and use soda in your drinks. You’ll reduce glycemic response and get drunk faster. Less alcohol consumed = less hangover 🙂


      1. For reasons completely unrelated to health, do you have any advice on how to drink significantly more alcohol?

    2. Joe,

      read The Paleo Solution by Robb Wolf and you’ll pretty much know everything about insulin (spikes). Regarding the alcohol issue, Robb’s suggestion is his ‘NorCal Margarita’: 2 Tequila Gold, fresh lime juice and soda. Taste wise it’s so-so, I have tried it. But I guess there has to be a trade-off between drinking when out with the guys and doing it in a ‘smart’ way.

      Regards from Greece,


  18. Hey Tim,

    Congratulations !

    Always looking forward to reading your material. Your work is very inspiring.

    Will get a copy very soon.

    Thank you

    Wish you all the Best !


  19. Awesome… book is ordered and on the way. In the mean time I’m pumped to promote this book. The 4hww was awesome and I can’t wait for this one.

    I’ve set up a website to generate some holiday traffic for the book. For anyone who shows proof of purchasing the book I’ll post a holiday related video of your choice. I’ll wish people Happy Holidays for you, read off your kids Christmas list to santa etc… get creative.

    Email me your request and some indication you bought the book:

  20. Hi there,

    My last comment isn’t showing up for some reason…

    I preordered 3 books from two different sites but I could only send you one of the receipts! Please let me know how I can send you the other one.


    Margaret Taylor

  21. Loving the book! Except your clever t-handle flew apart and killed my precious kitty, fluffy, you SOB! There’s fur and blood all over my living room. I wish I’d read the whole chapter before construction. 😀

  22. bought 3 last week. Can’t wait to get the bonuses 😉

    Will be devouring on kindle as soon as i get the digital copy

  23. As of 9:45 MTN time 12/14, 4HB is #4 on Amazon’s book bestsellers in any category. Behind: Decision Points, Unbroken: A World War II Story of Survival, Resilience, and Redemption, and Autobiography of Mark Twain.

    Guiness is 25th.

    1. So happy about that 🙂 The trick is compensating for Guinness at retail. They OWN the front of B&N. The march onward continues!

      Thank you, Tyler,


  24. Hmm. It’s fascinating the controversy I’ve come across in the last couple of hours while doing a bit of 4HB promotions. Quite the trouble maker, aren’t we Mr. Ferris! 🙂

  25. Done !

    by the way: any idea WHEN Barnes and Noble is going to actully ship the pre-ordered books ? I orderd mine in September on the ‘pre-order now and get a signed copy’ deal. It is now December and I am still waiting.

    I see on Amazon that the books are available -so whats going on ???

    1. I received an email saying my 2 were sent out(early order, signed). The email was from DHL so check your inbox/spam for them. I hope to get mine tomorrow!

  26. 2 Purchases for a total of 33 books and off to a flying start. Great promotion and I’m focused on winning the trip to ski Patagonian Powder.

  27. Hey, great book! I have really been enjoying it and reading all day. I have a question however regarding PAGG supplementation. I bought the same supplements you recommend in the book but it seems that they dosage in them is supposed to be the dosage for the entire day….so how does one split the dosage into 4 separate times as per the book? ie. before breakfast, before lunch, before dinner and before bed.

    The green tea extract for example is a capsule filled with powder with the entire dose for the day. do we open it up and split it into 4 parts? Or is it easier to just take the supplements once a day?!

    Looking forward to your guidance!


    1. @Rabih – Did you get an answer to your question? I ran into the same dilemma with the apparent misprint about dosage amounts for the PAGG supplement program described in the book. Thanks!

  28. BRAVO! I can’t wait to get the book! I think I’ll make myself your best “Before and After”. Thanks for all the research!

  29. Bought one this morning and read all the chapters interesting me in the short term. Amazing work and I like your closing note a lot tho some informations are not always correlated to your previous posts, example – the paleo diet promotion and the fact that in your book you re inviting readers to eat beans instead of high fats diet such as the paleo. I understand that u didn’t write some posts of this blog but then what is ur position regarding the content you put in the website compared to in your new book. Great work keep going you re inspire ppl and are the only blog I spend time reading on a weekly basis.

  30. Hey Tim, submitted the 3-copy form. I don’t doubt that you’ll achieve the number one spot on Amazon in record time!

    Can’t wait to dive into the book (Kindle edition)!

    I’ve been quite deep in research here and I’ve got some interesting ideas percolating for a new website. When the project is ready for testing but prior to launch, I’ll make an attempt to get your opinion.

    Best ever,


  31. Ordered a hardcopy for a total of four now.

    Get some nice stuff for us international fans next time and it might have been more! 🙂

  32. Hey Tim, You probably didn’t see this due to your lack of media consumption, but a man in Berlin was apparently cured of AIDS through the use of stem-cells. (

    I haven’t received your book yet to double check (B&N shipping is apparently slow on the East Coast) but from the trailers and table of contents, it appears that you imported stem cells from Israel to reverse “permanent” injuries. I don’t know how you can bank off of this, but it might be the added press angle to push you over the top of Guinness.

    And if anyone can figure out how to spin that story just right its you!


  33. Got the PDF and a hardcover on its way to me right now. I also got an email this morning saying the pre-order shipped too, which means I have an additional hardcover I completely forgot about coming my way. I have two small questions:

    a. When you refer to spinach in the slow carb diet, I assume its steamed. Do you receive the same benefits having the spinach raw?

    b. You also mention pro-biotics. Can one take pro-biotic supplements you can pick up at any shop (for example, Yakult™)?

    An amazing read so far!

  34. Hello,

    The hardcover is being shipped but I still have no news from the bonuses. Do I have to resubmit or wait further a couple of days ?

    Thank you.

  35. how about an article on out of the box bar tending

    from becoming a bartender and memorizing all those recipes to getting paid and hacking the norm of the bartending world, you always said “i could always bar tend part time in 4hww”

    what if u did how would you have hacked it

    i ask because i am going into it for a while and trying to hack it

    it wold make one hell of a interesting post

  36. Bring it on! Amazon shipping notice hit today, hope I get the book in time for my holiday travels, and also hope that European orders count toward the big read-off?

  37. Love the book! Inspired me to start tracking just a couple things I want to work on, mostly meals and sleep-

    At the end there is a list of extras that didn’t make it in the book. How do we access those?


  38. :S I saw this post too late :(( Ordered 3 books from B&N I hope they’ll still be signed.

    Congrats congrats congrats! I’ve been dying to read this every since you announced it 🙂

    I’m sure it’ll change many lives just like Four Hour Workweek did and more.

    Hope I did my part in helping you out top the bestsellers list 🙂

    Good luck!

  39. Contest & Review

    For anyone that is interested, I am reviewing The 4 Hour Body on my blog, and doing it in sections. Since it’s so massive, I thought it would be best to break it up rather than trying to take notes for the whole book.

    PT 1: Harajuku Moment:

    It is 1000+ words, and is relevant to the first 90 pages so far.

    For the contest, I’ve been promoting the book through my blog, Facebook, and Twitter (four_sides) for a while now. My following is small, but better to throw my hat in the ring than not at all.

    So far, so good when it comes to this book though! (bought Kindle and the hardcover versions)

  40. Hey, I had pre-ordered 3 books going back to your first offer and have plugged it as well through my social network so while on the one hand I am pumped about getting my hands on it, I am a tad disappointed if the offer described is not open to me as I am not in US. Why?

  41. Hey Tim!

    Great meeting you at Greenhouse last night! If you want more promotion this week at any of the NYC venues I promote, I can set it up. You’re probably swamped with appearances but I’m sure your fans would love more opportunities to see you. Being the night owl that you are, it would be more of a social appearance, but would still get you more exposure! Another excuse to drink!

    If i can be of any more help, you have my email.

  42. Tim, looking forward to your new book. the hard cover version is not yet available on Amazon in old Blighty yet so I’ll have to venture out of my cocoon to an old fashioned book store to pick up my copy.

    I was inspired by your Four-hour Work Week to the extent that I’ve completely changed my business model around this past year, moving my offline business online. Lots of learnings from doing that and now looking forward to 2011.

    I’ve treated my business like a laboratory over the past 12 months, testing until I’m blue in the face. I’ll be treating my body as a laboratory in 2011 but hopefully I wont end up blue in the face if you know what I mean.

    Good luck with all your endeavours.



    1. Greg, likewise, I have two hardcopies (one from the USA, one from the UK on its way to me). For everyone else in the UK, Waterstones will be stocking the trade paperback version in about 50 days time, according to their website.

  43. Can’t wait to receive my copy! Ordered early through B&N and when I check the status now it says “Expected shipping date: 14th December” (yesterday!). Any info on when these are likely to ship?

  44. Tim,

    I just did a DEXA scan and found out I have 22% body fat! This came as a shock, since I’ve been weighing myself for the past 5 years with a Tanita digital body fat scale, and have always ranged from 9-15%. I weigh myself first thing in the morning, and the body fat almost always declines throughout the day. The morning of the DEXA scan, I had 13.1% bodyfat according to Tanita. So…rough day…I thought I was in great shape, and I’m not at all 🙁 Lots of room for improvement though, and first day of the slow carb diet.

    One question I had – I got the DEXA scan in Tel-Aviv, Israel, and it didn’t separate the left and right side, so I wasn’t able to tell if I’m off balanced. I haven’t gotten to the preventing injury portion of the book, but understand that this is really important info for that. Any suggesions?

    1. Hi Joe,

      It’s good news that you have an accurate baseline! Now you can get smart. For the “Pre-hab”, please read the quadrant testing with the Chop and Lift. That will set you up.



  45. 4HB website thoughts:

    I eagerly visited the new site yesterday, and browsed through the photos. I really think you need to caption these asap. Currently the bulk of the photos are syringes and you having blood taken/getting injections. Without any explanation on the photos, this could be a big turn off for potential buyers. Would love to see more before and after photos as well.

    Despite that I’m enjoying my copy very much. Keep up the good work!

  46. Dear Tim,

    I’m afraid this isn’t about your book- I am in Saudi Arabia and they don’t stock it here (yet). I’m going to pick up a copy in New Zealand when I’m home for Christmas. (I already have your first book).

    I’m contacting you to offer my help with your plans to visit Jordan and learn Arabic, which you mentioned on the Robb Wolf podcast.

    I learned Arabic in 2004 at the British Defence School of Languages before spending 6 months in Jordan as an instructor at the Royal Jordanian Military Academy. I’ve subsequently spend about 2 years in other Arabic countries.

    Shoot me an email if you are running short of expert advice.

    Quick Tip: If you want to climb Jebel Rum in Wadi Rum, the man to speak to is a bedouin called Mzied who organises expeditions in the Wadi Rum area with the local tribe.

    1. Jordan: Last night as I waited outside a club in NYC’s frigid cold – and then later waited eagerly at the base of a VIP stair landing to get Tim’s autograph on the second copy of 4HB I bought in Borders (the first was from Amazon just shipped yesterday – so will now be a gift) only one thought was running through my head:


      I really wouldn’t be this excited for anyone else – but the stuff in 4HWW has always worked when I’ve done it; if anything I have to do it more. How many “gurus” have that kind of credibility?

      And you know what, I got the autograph and I have the book. Now to put the 98 pages on subtracting fat to work.

  47. Question: For the kettle bell swing, what’s a good alternative using resistance bands?

    Is this hopping squat in the beginning of this clip a good idea:


    There is also this one hip flexor squat / arm raise combo:

    Thanks Tim. Just started this morning and I already feel pretty rad starting the Slow Carb Diet and workout routine you designed for Fleur. Need to really dive into the Meatless Machine sections since I’m vegetarian.

    This book is rad. Thanks for the signed copy!

  48. You make references to your “man-purse” in the book. This requires more explanation. It so happens that I am in the market for one, any suyggestions?

  49. I was so happy to come home last night to see a package had come in for me – wasn’t expecting to see if for another few days. SO pumped to read this!

    My only “gripe” was the size of this thing! I can’t believe it’s like a large textbook (which is fantastic, don’t get me wrong). I still lugged it to the commuter train today to read and I am loving it so far.

    Looking forward to tracking and sharing my results!

    Thanks again

  50. For some reason my B&N preorder from September hasn’t shipped yet, heard you on the Paleo Solution podcast and can’t wait to read the book

  51. This is great. I did a bodpod yesterday, took before pictures and bought a handheld scanner. Just joined the daily burn group. It says watkins11 started it. I hope I am in the right group? I am excited to get going.

  52. Hey Tim,

    Just picked up a copy at B&N and am super excited about getting started. I’m a 36-year-old female with a LOT of fat (100+ lbs) to lose. Your point about “low hanging fruit” was well taken. I’m sure doing even half the things you mention will have a positive impact. So I’m starting with the slow-carb diet and will probably add some exercise in the next few weeks.

    If you’d like, I would love to be a “guinea pig” for any of your future experiments or to help show the effectiveness of the techniques.

    Love the book, thanks!


  53. Hi Tim! Congratulations on your book and wish you much success. :~)

    I ordered the signed version back in September thru Barnes & Nobles and it was suppose to ship out yesterday. As of right now it still shows a status of “Not Yet Shipped” on the website. I’m on hold on the phone with BN right now. I will get to the bottom of it, but needless to say I’m not happy! I want it now!!!!!!!!!!! Just being impatient.


  54. Hi Tim– I’m an iconoclastic pediatrician on faculty of a med school, got this for ideas for the overweight kids in my practice. Very cool so far. But my question is this– with all your contacts in so many fields, have you happened to meet anyone doing really cutting edge work in schizophrenia– I mean beyond the fish oil? I’ve looked into things like the magnetic tx in Canada and I’m not impressed with the effect on psychosis. My son has a severe case and meds not helping much. I’m not a neurosurgeon so limited financial resources but I would, no kidding, live in a cardboard box or God forbid, go back and get trained as a neurosurgeon to find a way to help him. He is brilliant, 36 on his ACT in English, and amazing dry wit, but if we can’t help him he is going to wind up dead. If you can give me some names, I’ll take it from there.

    1. Hi Tim,

      Love your book! I’ve done the slow-carb diet for 4 weeks, lost 12 pounds and recently had my cholesterol checked and my numbers were amazing!

      I’d also be interested in hearing if you have learned of anything cutting edge in schizophrenia or other mental disorders with your research/work? I have a brother diagnosed with the horrible, not-well understood disorder.

      The blog about effects of the glutens in the diet has me very intrigued and wonder it that would help.

  55. Hey Tim,

    Can’t wait for the new book to arrive, I think it’ll be taking up my time off over Christmas ha! I was just wondering how I can get my hands on the slow carb cookbook, is it available for purchase anywhere?



  56. Hey Tim,

    Got one of the advanced signed copies and I absolutely love it! Haven’t been able to put it down. I hope the party was a smashing success, which I am sure it was. I was close to flying in for the night from Canada to join in the on the fun, but wasn’t able to work it into my schedule fast enough. I will definitely be at the next one!

    Quick question I ordered The Harajuku Package 5 book deal during the Land Rush which included the Live Q&A which I guess was yesterday evening, but I did not receive any information on how or when the call would be. I just saw in the title of this blog post that it was happening. This also happened when I purchased 4-5 copies of the expanded edition of the 4HWW, which is how I got my advanced signed copy of your new awesome book, but never received any info on the Q&A call that went with it as well.

    Well I have some kettlebell swings and a slow-card breakfast to attend to.

    Thanks and have an incredible day,


  57. Hi Tim,

    I signed up during the blitz and Amazon said my book shipped yesterday but still no word about the free stuff, not even a confirmation email. No rush, I just want to make sure my spam filter isn’t deleting your emails.

  58. Holy Sh*T!

    Tim this book is huge! just arrived last night and I dove right in (I’m eating almonds as I write this). This is beyond anything I expected…thank you and keep up the great work.


    PS I’m now ordering a few copies as presents.

  59. Can you explain in further detail the dosages used in the PAGG? also, do you need to follow the binge advice when you get started, or is that more advanced as it doesn’t say to read those chapters in your intro?

  60. I have reviewed the muscle building section of the book and need to ask for a clarification of the target group.

    When I originally saw your ‘Geek to Freek’ article I opened the books and read up on HIT, Arthur Jones and Dorian Yates. I followed their system and the results were as follows: 1) Initially gained some muscle 2) Then it all went down hill. I have concluded that the initial boost was because I was over-trained (the conclusion of Charles Poliquin).

    However – I had not used the super slow 5-5 tempo you had outlined.

    From the other point of view, one of the test subjects listed in the book was a prime example of an easy gainer and with a decent diet they would have grown 20lbs with almost any basic compound exercise programme.

    I also note that your maximum weight was 220lbs and so in your ‘geek to freek’ it seems you were actually regaining lost muscle……which is easier then starting from scratch (after the initial phase).

    I personally fall into the intermediate category of experience (I am still a hardgainer) and it will be from this grouping where you receive the most criticism for this part of the book. I therefore believe a little extra clarification is needed and this leads me back to the original question. It seems that the target group is newbie / persons wishing to regain lost muscle. Is this correct?

    If not, especially after appearing on, could you add some intermediate examples? What they had been doing, what you had them do and what was achieved?

    This would be really appreciated and save you a lot of time in answering criticism.


    37 years old, Weightlifter, ex-British champion for a contact sport, Salsa dancer (even made Italian TV)

  61. Love the book. One question – can you combine the Slow Carb Diet with Occam’s Protocol to lose fat & gain muscle at the same time? Obviously – the dissonance is in the diet. You mention it briefly in Rule #1 of Slow-Carb without much comment. Is this a good idea or is it better to do these separately? (OK – that’s two questions).

  62. Tim, I keep seeing it advertised that you’ve had so many blood tests done…but how many urine tests have you had? No, just joking! I’m going thru the book and I gotta say it surpassed my expectations. It’s our generations Bodybuilding Encyclopedia by Arnold Schwartzenegger. (I mean that as a compliment) I have a lot of personal trainer friends that I’m recommending your book to. Great work, I wish you all the best and I hope you whoop Guiness’ ass!

    BTW when can we expect to see a blog about you hacking jiu jitsu? (And I do not mean victory by pushing my fellow Chinese people off the stage. LOL! ) I train MMA in the bay area also, it’d be awesome to train with you one day!


  63. Tim, I’ve got the book and I’ve already started the slow-carb diet. I’m down 3 pounds in 3 days already!

    QUESTION: how many minutes prior to a meal should PAGG be taken? In the book you state “before”, but “before” can mean 5, 15, or 30 minutes.

  64. I asked this on Tim’s facebook but I figured that this would be a better place to get a response:

    Hey, I bought the book yesterday. A lot of the dietary methods seem very time oriented, and are normally based off of the assumption that you wake up at the same time each day. Something I’m not used to, and have a sleep schedule varying by 3 hours day to day. I realize that this needs to change but is the success of a plan (lets say the Slow-carb plan) dependent on a decent circadian rhythm? Disclaimer, I’m in the middle of finals so I’ve only read a couple pages. I apologize if this was covered in the book, but would appreciate it if someone could answer it.

  65. Ordered one book today and sent in a PDF of my receipt. I’m looking forward to reading the book and getting the freebies!

    Have an awesome Christmas and a great start to your 2011!!!

  66. Tim,

    Very excited to read this book. I am a former professional athlete and I am now suffering from injuries that I have not been able to overcome. And they have lead to a decline in doing the things I love, like snowboarding. So I am very excited to see the chapter on injuries. Plus since the injuries I have gained some weight, so I am also looking forward to shedding it.

    thanks for your efforts.

  67. Tim,

    If I’m looking to drop 30 lbs and have a toned look should I follow your slow carb diet and do the kettle bell workout with the Occams’ Protocol? Or just the diet and kettle bell or Occams?

  68. OH MAMA! My book is here! Tim, thank you! 4HWW changed my business life and I now I will change my physical life with 4HB. I am a rock climber – right now I boulder v2 – v3 and can onsight 5.10a and b. Will report back as I improve! By the way, my wife thanks you, too. All the best, Jason.

  69. *CONTEST*

    Hey Tim,

    As I said in the Land Rush blog comments… congrats on coming up with and pulling off this amazing promotion!

    I bought the 30 book package and am eagerly anticipating its arrival so I can get started working on the book! I am telling everyone I meet about the book and your blog, I’m selling them on Ebay and they are flying off of the shelves, I’m blogging about it, and most importantly I am vlogging about it and documenting my progress. I am currently at 230 lbs and I plan to follow your advice to lose weight, get in great shape, reverse injuries, and sleep less to increase my productivity! My goal is to be in the best shape of my life and around 190lbs by April 2011.

    I will be documenting the process and plugging your book along the way constantly for the next few months. I have 3 you tube channels that have had millions of views and hopefully we can get the same kind of traffic with this one.

    Not sure if I can put the link to the video in here, so I won’t, but you can search you tube for my username, Josh4HB or click the link to my website and view the blog, which will have the video embedded there.

    Thank you for your experimentation and time and knowledge!

    Good luck!


  70. Hey Tim,

    I’m 2 1/2 weeks into my Slow Carb Diet, I’m not being super strict but I’m down 5.5 kilos from 110kg!!! I even went and bought a 16kg Kettlebell, man those swings can be killer on the ole lower back at the start!

    Can I eat bananas?

    Also, we seriously need a FourHourBody forum we can all discuss the book and the various in’s and out’s. Also would be great to be able to see how each of us doing the slow carb diet comes up with recipe ideas!

    After xmas I look forward to trying out occams protocol.

    Love it!!!!!!!!!!!!!!!!!!

  71. To Whom It May Concern,

    I accidentally sent two book registrations… It is the same book, did not wish to appear that I was up to something.

    However, I am going to purchase a few more today as gifts… Not sure why this bright idea escaped me this last weekend.

    Tim…. You kick wholesale ass my friend.

    Thanks for setting the bar high for the rest of us.

    Nic Cage to Sean Connery in The Rock

    “I’ll do my best…” Nic Cage

    “Losers talk about doing their best!

    Winners go home and F#@K the prom queen!” Sean Connery

    Thanks again

  72. To promote your book, I pre-ordered it on amazon and told my mum about how cool it was. She told at least 2 (two) members of her cooking club.

    Sales: Aprox. 1-1,000,000 unit(s)

    PS. I am forever indebted to you for 4HWW. It has helped me in more ways than you can imagine. I would totally back you up in a knife fight.



  73. Tim,

    I bought one (funding, sadly) On the Land Rush promo, and I didn’t get a confirmation from Wufoo that it took. Was there something I should have received, or just wait for the promotion.

    Looking forward to it! Thanks for doing this….

  74. 4-hour body. Sounds great! It’s important to do the right thing in order to get the best results. I’ll definitely read this book.

  75. The prizes from last week were only for US shipping addresses. I didn’t pay attention and ordered anyway, my fault.

    But the reason I bought one book in this promotion was to have at least the e-book to read on my holidays travel. Because the book will only arrive in 20 days, after I come back.

    So please consider giving only the e-book version of 4HB to those who made this mistake. It would be really great.

  76. Mac – most likely water weight loss from lack of eating the bad carbs. Call back in 1 month.

    PAGG, as I understand it, should be taken at the end of the day – no meal necessary.

    AGG, on the other hand. I take right before I eat.

  77. Hey Tim,

    I ordered 2 copies and opted for the Priority International Shipping which cost just under $70….thats gota be worth at least a thank you right? 😉

  78. Just wondering if people who bought the book during the 48 hour land rush have received their bonuses yet. I placed an order on the 11th and uploaded the receipt, but still haven’t received the Slow Carb cookbook, digital copy of 4HWW, or the Ramit Sethi package… Is this normal or have I missed out somehow?

    Thanks anyway, can’t wait to get my hands on the book 🙂

  79. *CONTEST*

    To promote your book, I pre-ordered it on amazon and told my mum about how cool it was. She told at least 2 (two) members of her cooking club.

    Sales: Aprox. 1-1,000,000 unit(s)

    PS. I am forever indebted to you for 4HWW. It has helped me in more ways than you can imagine. I would totally back you up in a knife fight.



  80. **CONTEST**


    I see 4-Hour Body as a golden opportunity to reinvent myself. I am confident that the advice in the book will help me as I buckle down and move toward near superhuman fitness.

    While thinking about the potential of changing my health and fitness, the idea struck me to start a website to track my progress.

    Enter the Four Hour Body Experience.

    I just started this website so the traffic levels are what you would expect from a new website but I am confident that with regular updates and compelling progress, this site will gather considerable momentum in the weeks and months to come.

    This site will serve to motivate others but most importantly, keep myself on track as I hold myself accountable for the content of the site. Not to mention it’s a lot of fun and will be a great promoter for the book. I’ve already seen impressions and clicks on my Amazon Associate links.

    I’m even more excited because I just received my book in the mail and cannot wait to dig in.

    All the best,



  81. Tim, I ordered your book back on Sept 30 or so when you had the promotion that you would sign it if we ordered within that first day. B&N was the link you gave and I ordered the book but it has yet to ship. Any idea why?

  82. Dear Tim. I just finished reading your book front to back ( well, whatever the kindle equivalent is anyway) and I have one main question. If you do the slow carb diet and have a binge or cheat day, do you have to follow the supplementation schedule in order to get away with it and still lose body fat? Will the diet alone (or in combo with cold therapy/exercises) work without the drugs/supplements? Thanks, loved the book! I have 4 hour workweek as well…

  83. Hey Tim,

    When are the signed copies from Barnes and Noble expected to ship. It’s says December 14th on the site, but it’s a day past that!


  84. Hello,

    At the end of the book it says the following: “This book isn’t just what you hold in your hands. Using passwords hidden in this book, you can access some of the most entertaining material that didn’t make it in. Here are just a few samples”

    How can I find these hidden passwords and where is the extra material and the 4-Hour Body message boards? I followed the link on this blog, but it brings me to the 4-Hour Week message boards and extra material. What am I missing?

    Also, the protocol for the use of Cissus quadrangularis (CQ) is unclear. Does it work without PAGG? If it does not, how should it be used with PAGG?

    Speaking of PAGG, in the The Four Horsemen Of Fat-Loss it says to use the following:

    “Policosanol: 20–25 mg, Alpha-lipoic acid: 100–300 mg (I take 300 mg with each meal, but some people experience acid reflux symptoms with more than 100 mg), Green tea flavanols (decaffeinated with at least 325 mg EGCG): 325 mg, Garlic extract: 200 mg.” It also says “Until further research concludes otherwise, I suggest using an aged-garlic extract (AGE) with high allicin potential that includes all constituent parts, including S-Allyl cysteine.”

    But at the end of the chapter, under Tools and Tricks, it says “I currently use the following products. Vitamin Shoppe – Allicin 6000 Garlic, 650 mg, 100 caplets.” But the link for it goes to Nature’s Way Garlicin, neither of which use an aged-garlic extract and both seem to contain more than 200 mg of the garlic extract. So which brand do you recommend and is it okay to take more than 200 mg?

    It also says, “Vitamin Shoppe – Alpha-Lipoic Acid, 300 mg, 60 capsules.” But again, the link goes to another brand, NOW’s Alpha Lipoic Acid 250, which contains other ingredients besides ALA and it is 250 mg, not 300 mg. So which brand do you recommend and what is the correct dosage?

    Finally, fructose. You do not recommend eating most fruits because they contain fructose and the book explains how fructose raises bad cholesterol and makes us fat, and yet the book also says “Consume a small quantity of fructose, fruit sugar, in grapefruit juice before the second meal, which is the worst crap meal. Even small fructose dosing has an impressive near-flat-lining effect on blood glucose. I could consume this at the first meal, but I prefer to combine the naringin in grapefruit juice with coffee, as it extends the effects of caffeine.”

    Okay, first of all, this is confusing. The book makes the case that fructose is evil. Could you please clarify? Second, what is a small quantity? A half glass of grapefruit juice?

    Thanks a lot for the book, I love it, by the way.

    1. Hi Eugene,

      Thanks for the comment! I’m exhausted and running to bed, but quickly:

      – The supplements I link to are perfectly usable and effective, but not necessarily perfect. It’s sometimes hard to find the ideal.

      – One glass of grapefruit juice is permitted on cheat days only to flat-line blood glucose. It’s a very strategic use.

      Hope that helps!


  85. Tim,

    I met up with a buddy that I had not seen in a while and we were discussing our entrepreneurial activities and your name and 4HWW came up. My buddy didn’t know much about you other than to say you seemed like a tremendous self-promoter and some of what he’s seen on the blog.

    I told that sure you, but that’s your thing. I told him three things about you stick out to me. One, you are an amazing marketer. Two, you are willing to share what you do and how you do it, not just give general advice. Third, you always provide tons of high quality useful content. I told him to look at 4HWW and notice there are not only no blank pages (like you see in lots of ‘self-help’ books), but that you provide appendices with tons of useful, specific information.

    Of course, I mentioned the new book and that I had pre-ordered it because I was sure it would be good.

    Well, the book came today and before I opened the box, I thought it must be something else. It’s like an encyclopedia! Once again, you have delivered. I’m looking forward to reading it over the holidays.


  86. I pre-ordered the book the first day it was listed on Amazon and I’ll be getting it in the mail tomorrow! I was reading about the Slow Carb Cookbook that people are getting, and was wondering if there was a place I could go to buy that? Thanks, and I’m totally excited about the new book!