The 4-Hour Body – Sample Chapter and Full Table of Contents

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A taste of things to come… (Photo: Blackbox Cases)

I’m excited to present the full table of contents from The 4-Hour Body, as well as the first chapter. Enjoy! …

Table of Contents
Sample Chapter

Table of Contents

Start Here
Thinner, Bigger, Faster, Stronger? How to Use This Book

Fundamentals – First and Foremost
The Minimum Effective Dose: From Microwaves to Fat-loss
Rules That Change the Rules: Everything Popular Is Wrong

Ground Zero-Getting Started and Swaraj
The Harajuku Moment: The Decision to Become a Complete Human
Elusive Bodyfat: Where Are You Really?
From Photos to Fear: Making Failure Impossible

Subtracting Fat: Basics
The Slow- Carb Diet I: How to Lose 20 Pounds in 30 Days Without Exercise
The Slow-Carb Diet II: The Finer Points and Common Questions
Damage Control: Preventing Fat Gain When You Binge
The Four Horsemen of Fat-Loss

Subtracting Fat: Advanced
Ice Age: Mastering Temperature to Manipulate Weight
The Glucose Switch: Beautiful Number 100
The Last Mile: Losing the Final 5-10 Pounds

Adding Muscle
Building the Perfect Posterior (or Losing 100+ Pounds)
Six-Minute Abs: Two Exercises That Actually Work
From Geek to Freak: How to Gain 34 Pounds in 28 Days
Occam’s Protocol I: A Minimalist Approach to Mass
Occam’s Protocol II: The Finer Points

Improving Sex
The 15-Minute Female Orgasm-Part Un
The 15-Minute Female Orgasm-Part Deux
Sex Machine I: Adventures in Tripling Testosterone
Happy Endings and Doubling Sperm Count

Perfecting Sleep
Engineering the Perfect Night’s Sleep
Becoming Uberman: Sleeping Less with Polyphasic Sleep

Reversing Injuries
Reversing “Permanent” Injuries
How to Pay for a Beach Vacation with One Hospital Visit
Pre-Hab: Injury-Proofing the Body

Running Faster and Farther
Hacking the NFL Combine I: Preliminaries—Jumping Higher
Hacking the NFL Combine II: Running Faster
Ultraendurance I: Going from 5K to 50K in 12 Weeks—Phase I
Ultraendurance II: Going from 5K to 50K in 12 Weeks—Phase II

Getting Stronger
Effortless Superhuman: Breaking World Records with Barry Ross
Eating the Elephant: How to Add 100 Pounds to Your Bench Press

From Swimming to Swinging
How I Learned to Swim Effortlessly in 10 Days
The Architecture of Babe Ruth
How to Hold Your Breath Longer Than Houdini

On Longer and Better Life
Living Forever: Vaccines, Bleeding, and Other Fun

Closing Thoughts
Closing Thoughts: The Trojan Horse

Appendices and Extras
Helpful Measurements and Conversions
Getting Tested—From Nutrients to Muscle Fibers
Muscles of the Body
The Value of Self-Experimentation
Spotting Bad Science 101: How Not to Trick Yourself
Spotting Bad Science 102: So You Have a Pill . . .
The Slow-Carb Diet—194 People
Sex Machine II: Details and Dangers
The Meatless Machine I: Reasons to Try a Plant-Based Diet for Two Weeks
The Meatless Machine II: A 28-Day Experiment

Bonus Material
Spot Reduction Revisited: Removing Stubborn Thigh Fat
Becoming Brad Pitt: Uses and Abuses of DNA
The China Study: A Well-Intentioned Critique
Heavy Metal: Your Personal Toxin Map
The Top 10 Reasons Why BMI Is Bogus
Hyperclocking and Related Mischief: How to Increase Strength 10% in One Workout
Creativity on Demand: The Promises and Dangers of Smart Drugs
An Alternative to Dieting: The Bodyfat Set Point and Tricking the Hypothalamus

Get The 4-Hour Body for less than $15 by clicking here
Get The 4-Hour Body, plus $113 in total bonuses, for $19 by clicking here.

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THINNER, BIGGER, FASTER, STRONGER?

How to Use This Book

MOUNTAIN VIEW, CALIFORNIA, 10 P.M., FRIDAY

Shoreline Amphitheater was rocking. More than 20,000 people had turned out at northern California’s largest music venue to hear Nine Inch Nails, loud and in charge, on what was expected to be their last tour.

Backstage, there was more unusual entertainment.

“Dude, I go into the stall to take care of business, and I look over and see the top of Tim’s head popping above the divider. He was doing f*cking air squats in the men’s room in complete silence.”

Glenn, a videographer and friend, burst out laughing as he reenacted my technique. To be honest, he needed to get his thighs closer to parallel.

“Forty air squats, to be exact,” I offered.

Kevin Rose, founder of Digg, one of the top-500 most popular websites in the world, joined in the laughter and raised a beer to toast the incident. I, on the other hand, was eager to move on to the main event.

In the next 45 minutes, I consumed almost two full-size barbecue chicken pizzas and three handfuls of mixed nuts, for a cumulative total of about 4,400 calories. It was my fourth meal of the day, breakfast having consisted of two glasses of grapefruit juice, a large cup of coffee with cinnamon, two chocolate croissants, and two bear claws.

The more interesting portion of the story started well after Trent Reznor left the stage.

Roughly 72 hours later, I tested my bodyfat percentage with an ultrasound analyzer designed by a physicist out of Lawrence Livermore National Laboratory.

Charting the progress on my latest experiment, I’d dropped from 11.9% to 10.2% bodyfat, a 14% reduction of the total fat on my body, in 14 days.

How? Timed doses of garlic, sugar cane, and tea extracts, among other things.

The process wasn’t punishing. It wasn’t hard. Tiny changes were all it took. Tiny changes that, while small in isolation, produced enormous changes when used in combination.

Want to extend the fat-burning half-life of caffeine? Naringenin, a useful little molecule in grapefruit juice, does just the trick.

Need to increase insulin sensitivity before bingeing once per week? Just add some cinnamon to your pastries on Saturday morning, and you can get the job done.

Want to blunt your blood glucose for 60 minutes while you eat a high-carb meal guilt-free? There are a half-dozen options.

But 2% bodyfat in two weeks? How can that be possible if many general practitioners claim that it’s impossible to lose more than two pounds of fat per week? Here’s the sad truth: most of the one-size-fits-all rules, this being one example, haven’t been field-tested for exceptions.

You can’t change your muscle fiber type? Sure you can. Genetics be damned.

Calories in and calories out? It’s incomplete at best. I’ve lost fat while grossly overfeeding. Cheesecake be praised.

The list goes on and on.

It’s obvious that the rules require some rewriting.

That’s what this book is for.

Diary of a Madman

The spring of 2007 was an exciting time for me.

My first book, after being turned down by 26 out of 27 publishers, had just hit the New York Times bestseller list and seemed headed for #1 on the business list, where it landed several months later. No one was more dumbfounded than me.

One particularly beautiful morning in San Jose, I had my first major media phone interview with Clive Thompson of Wired magazine. During our pre-interview small chat, I apologized if I sounded buzzed. I was. I had just finished a 10-minute workout following a double espresso on an empty stomach. It was a new experiment that would take me to single-digit body-fat with two such sessions per week.

Clive wanted to talk to me about e-mail and websites like Twitter. Before we got started, and as a segue from the workout comment, I joked that the major fears of modern man could be boiled down to two things: too much e-mail and getting fat. Clive laughed and agreed. Then we moved on.

The interview went well, but it was this offhand joke that stuck with me. I retold it to dozens of people over the subsequent month, and the response was always the same: agreement and nodding.

This book, it seemed, had to be written.

The wider world thinks I’m obsessed with time management, but they haven’t seen the other—much more legitimate, much more ridiculous—obsession.

I’ve recorded almost every workout I’ve done since age 18. I’ve had more than 1,000 blood tests1 performed since 2004, sometimes as often as every two weeks, tracking everything from complete lipid panels, insulin, and hemoglobin A1c, to IGF-1 and free testosterone. I’ve had stem cell growth factors imported from Israel to reverse “permanent” injuries, and I’ve flown to rural tea farmers in China to discuss Pu-Erh tea’s effects on fat-loss. All said and done, I’ve spent more than $250,000 on testing and tweaking over the last decade.

Just as some people have avant-garde furniture or artwork to decorate their homes, I have pulse oximeters, ultrasound machines, and medical devices for measuring everything from galvanic skin response to REM sleep.

The kitchen and bathroom look like an ER.

If you think that’s craziness, you’re right. Fortunately, you don’t need to be a guinea pig to benefit from one.

Hundreds of men and women have tested the techniques in The 4-Hour Body (4HB) over the last two years, and I’ve tracked and graphed hundreds of their results (194 people in this book). Many have lost more than 20 pounds of fat in the first month of experimentation, and for the vast majority, it’s the first time they’ve ever been able to do so.

Why do 4HB approaches work where others fail?

Because the changes are either small or simple, and often both. There is zero room for misunderstanding, and visible results compel you to continue. If results are fast and measurable,2 self-discipline isn’t needed.

I can give you every popular diet in four lines. Ready?

– Eat more greens.
– Eat less saturated fat.
– Exercise more and burn more calories.
– Eat more omega-3 fatty acids.

We won’t be covering any of this. Not because it doesn’t work—it does . . . up to a point. But it’s not the type of advice that will make friends greet you with “What the #$%& have you been doing?!”, whether in the dressing room or on the playing field.

That requires an altogether different approach.

The Unintentional Dark Horse

Let’s be clear: I’m neither a doctor nor a PhD. I am a meticulous data cruncher with access to many of the world’s best athletes and scientists.

This puts me in a rather unusual position.

I’m able to pull from disciplines and subcultures that rarely touch one another, and I’m able to test hypotheses using the kind of self-experimentation mainstream practitioners can’t condone (though their help behind the scenes is critical). By challenging basic assumptions, it’s possible to stumble upon simple and unusual solutions to long-standing problems.

Overfat? Try timed protein and pre-meal lemon juice.

Undermuscled? Try ginger and sauerkraut.

Can’t sleep? Try upping your saturated fat or using cold exposure.

This book includes the findings of more than 100 PhDs, NASA scientists, medical doctors, Olympic athletes, professional sports trainers (from the NFL to MLB), world-record holders, Super Bowl rehabilitation specialists, and even former Eastern Bloc coaches. You’ll meet some of the most incredible specimens, including before- and- after transformations, you’ve ever seen.

I don’t have a publish-or-perish academic career to preserve, and this is a good thing. As one MD from a well-known Ivy League university said to me over lunch:

We’re trained for 20 years to be risk-averse. I’d like to do the experimentation, but I’d risk everything I’ve built over two decades of schooling and training by doing so. I’d need an immunity necklace. The university would never tolerate it.

He then added: “You can be the dark horse.”

It’s a strange label, but he was right. Not just because I have no prestige to lose. I’m also a former industry insider.

From 2001 to 2009, I was CEO of a sports nutrition company with distribution in more than a dozen countries, and while we followed the rules, it became clear that many others didn’t. It wasn’t the most profitable option. I have witnessed blatant lies on nutritional fact panels, marketing executives budgeting for FTC fines in anticipation of lawsuits, and much worse from some of the best-known brands in the business.3 I understand how and where consumers are deceived. The darker tricks of the trade in supplements and sports nutrition—clouding results of “clinical trials” and creative labeling as just two examples—are nearly the same as in biotech and Big Pharma.

I will teach you to spot bad science, and therefore bad advice and bad products.4

Late one evening in the fall of 2009, I sat eating cassoulet and duck legs with Dr. Lee Wolfer in the clouds of fog known as San Francisco. The wine was flowing, and I told her of my fantasies to return to a Berkeley or Stanford and pursue a doctorate in the biological sciences. I was briefly a neuroscience major at Princeton University and dreamed of a PhD at the end of my name. Lee is regularly published in peer-reviewed journals and has been trained at some of the finest programs in the world, including the University of California at San Francisco (UCSF) (MD), Berkeley (MS), Harvard Medical School (residency), the Rehabilitation Institute of Chicago (fellowship), and Spinal Diagnostics in Daly City, California (fellowship).

She just smiled and raised a glass of wine before responding:

“You—Tim Ferriss—can do more outside the system than inside it.”

A Laboratory of One

“Many of these theories have been killed off only when some decisive experiment exposed their incorrectness . . . thus the yeoman work in any science . . . is done by the experimentalist, who must keep the theoreticians honest.”

—Michio Kaku (Hyperspace), theoretical physicist and co-creator of string field theory

Most breakthroughs in performance (and appearance) enhancement start with animals and go through the following adoption curve:

Racehorses –> AIDS patients (because of muscle wasting) and bodybuilders –> elite athletes –> rich people –> the rest of us

The last jump from the rich to the general public can take 10–20 years, if it happens at all. It often doesn’t.

I’m not suggesting that you start injecting yourself with odd substances never before tested on humans. I am suggesting, however, that government agencies (the U.S. Department of Agriculture, the Food and Drug Administration) are at least 10 years behind current research, and at least 20 years behind compelling evidence in the field.

More than a decade ago, a close friend named Paul was in a car accident and suffered brain damage that lowered his testosterone production. Even with supplemental testosterone treatments (creams, gels, short-acting injectables) and after visiting scores of top endocrinologists, he still suffered from the symptoms of low testosterone. Everything changed— literally overnight—once he switched to testosterone enanthate, a variation seldom seen in the medical profession in the United States. Who made the suggestion? An advanced bodybuilder who knew his biochemistry. It shouldn’t have made a difference, yet it did.

Do doctors normally take advantage of the 50+ years of experience that professional bodybuilders have testing, even synthesizing, esters of testosterone? No. Most doctors view bodybuilders as cavalier amateurs, and bodybuilders view doctors as too risk-averse to do anything innovative.

This separation of the expertise means both sides suffer suboptimal results.

Handing your medical care over to the biggest man-gorilla in your gym is a bad idea, but it’s important to look for discoveries outside of the usual suspects. Those closest to a problem are often the least capable of seeing it with fresh eyes.

Despite the incredible progress in some areas of medicine in the last 100 years, a 60-year-old in 2009 can expect to live an average of only 6 years longer than a 60-year-old in 1900.

Me? I plan on living to 120 while eating the best rib-eye cuts I can find.

More on that later.

Suffice to say: for uncommon solutions, you have to look in uncommon places.

The Future’s Already Here

In our current world, even if proper trials are funded for obesity studies as just one example, it might take 10–20 years for the results. Are you prepared to wait?

I hope not.

“Kaiser can’t talk to UCSF, who can’t talk to Blue Shield. You are the arbiter of your health information.” Those are the words of a leading surgeon at UCSF, who encouraged me to take my papers with me before hospital records claimed them as their property.

Now the good news: with a little help, it’s never been easier to collect a few data points (at little cost), track them (without training), and make small changes that produce incredible results.

Type 2 diabetics going off of medication 48 hours after starting a dietary intervention? Wheelchair-bound seniors walking again after 14 weeks of training? This is not science fiction. It’s being done today. As William Gibson, who coined the term “cyberspace,” has said:

“The future is already here—it is just unevenly distributed.”

The 80/20 Principle: From Wall Street to the Human Machine

This book is designed to give you the most important 2.5% of the tools you need for body recomposition and increased performance. Some short history can explain this odd 2.5%.

Vilfredo Pareto was a controversial economist-cum-sociologist who lived from 1848 to 1923. His seminal work, Cours d’économie politique, included a then little explored “law” of income distribution that would later bear his name: “Pareto’s Law,” or “the Pareto Distribution.” It is more popularly known as “the 80/20 Principle.”

Pareto demonstrated a grossly uneven but predictable distribution of wealth in society—80 percent of the wealth and income is produced and possessed by 20 percent of the population. He also showed that this 80/20 principle could be found almost everywhere, not just in economics. Eighty percent of Pareto’s garden peas were produced by 20% of the pea-pods he had planted, for example.

In practice, the 80/20 principle is often much more disproportionate.

To be perceived as fluent in conversational Spanish, for example, you need an active vocabulary of approximately 2,500 high-frequency words. This will allow you to comprehend more than 95% of all conversation. To get to 98% comprehension would require at least five years of practice instead of five months. Doing the math, 2,500 words is a mere 2.5% of the estimated 100,000 words in the Spanish language.

This means:

  1. 2.5% of the total subject matter provides 95% of the desired results.
  2. This same 2.5% provides just 3% less benefit than putting in 12 times as much effort.

This incredibly valuable 2.5% is the key, the Archimedes lever, for those who want the best results in the least time. The trick is finding that 2.5%.5

This book is not intended as a comprehensive treatise on all things related to the human body. My goal is to share what I have found to be the 2.5% that delivers 95% of the results in rapid body redesign and performance enhancement. If you are already at 5% bodyfat or bench-pressing 400 pounds, you are in the top 1% of humans and now in the world of incremental gains. This book is for the other 99% who can experience near-unbelievable gains in short periods of time.

How to Use This Book—Five Rules

It is important that you follow five rules with this book. Ignore them at your peril.

RULE #1. THINK OF THIS BOOK AS A BUFFET.

Do not read this book from start to finish.

Most people won’t need more than 150 pages to reinvent themselves. Browse the table of contents, pick the chapters that are most relevant, and discard the rest . . . for now. Pick one appearance goal and one performance goal to start.

The only mandatory sections are “Fundamentals” and “Ground Zero.” Here are some popular goals, along with the corresponding chapters to read in the order listed:

RAPID FAT-LOSS

– All chapters in “Fundamentals”
– All chapters in “Ground Zero”
– “The Slow-Carb Diet I and II”
– “Building the Perfect Posterior”
– Total page count: 98

RAPID MUSCLE GAIN

– All chapters in “Fundamentals”
– All chapters in “Ground Zero”
– “From Geek to Freak”
– “Occam’s Protocol I and II”
– Total page count: 97

RAPID STRENGTH GAIN

– All chapters in “Fundamentals”
– All chapters in “Ground Zero”
– “Effortless Superhuman” (pure strength, little mass gain)
– “Pre-Hab: Injury-Proofing the Body”
– Total page count: 92

RAPID SENSE OF TOTAL WELL-BEING

– All chapters in “Fundamentals”
– All chapters in “Ground Zero”
– All chapters in “Improving Sex”
– All chapters in “Perfecting Sleep”
– “Reversing ‘Permanent’ Injuries”
– Total page count: 143

Once you’ve selected the bare minimum to get started, get started.

Then, once you’ve committed to a plan of action, dip back into the book at your leisure and explore. Immediately practical advice is contained in every chapter, so don’t discount something based on the title. Even if you are a meat-eater (as I am), for example, you will benefit from “The Meatless Machine.”

Just don’t read it all at once.

RULE #2. SKIP THE SCIENCE IF IT’S TOO DENSE.

You do not need to be a scientist to read this book.

For the geeks and the curious, however, I’ve included a lot of cool details. These details can often enhance your results but are not required reading. Such sections are boxed and labeled “Geek’s Advantage” with a “GA” symbol.

Even if you’ve been intimidated by science in the past, I encourage you to browse some of these GA sections—at least a few will offer some fun “holy sh*t!” moments and improve results 10% or so.

If you ever feel overwhelmed, though, skip them, as they’re not mandatory for the results you’re after.

RULE #3. PLEASE BE SKEPTICAL.

Don’t assume something is true because I say it is.

As the legendary Timothy Noakes PhD, author or co-author of more than 400 published research papers, is fond of saying: “Fifty percent of what we know is wrong. The problem is that we do not know which 50% it is.” Everything in this book works, but I have surely gotten some of the mechanisms completely wrong. In other words, I believe the how-to is 100% reliable, but some of the why-to will end up on the chopping block as we learn more.

RULE #4. DON’T USE SKEPTICISM AS AN EXCUSE FOR INACTION.

As the good Dr. Noakes also said to me about one Olympic training regimen: “This [approach] could be totally wrong, but it’s a hypothesis worth disproving.”

It’s important to look for hypotheses worth disproving.

Science starts with educated (read: wild-ass) guesses. Then it’s all trial and error. Sometimes you predict correctly from the outset. More often, you make mistakes and stumble across unexpected findings, which lead to new questions. If you want to sit on the sidelines and play full-time skeptic, suspending action until a scientific consensus is reached, that’s your choice. Just realize that science is, alas, often as political as a dinner party with die-hard Democrats and Republicans. Consensus comes late at best.

Don’t use skepticism as a thinly veiled excuse for inaction or remaining in your comfort zone. Be skeptical, but for the right reason: because you’re looking for the most promising option to test in real life.

Be proactively skeptical, not defensively skeptical.

Let me know if you make a cool discovery or prove me wrong. This book will evolve through your feedback and help.

RULE #5. ENJOY IT.

I’ve included a lot of odd experiences and screwups just for simple entertainment value. All fact and no play makes Jack a dull boy.

Much of the content is intended to be read as the diary of a madman. Enjoy it. More than anything, I’d like to impart the joy of exploration and discovery. Remember: this isn’t a homework assignment. Take it at your own pace.

The Billionaire Productivity Secret and the Experimental Lifestyle

“How do you become more productive?”

Richard Branson leaned back and thought for a second. The tropical sounds of his private oasis, Necker Island, murmured in the background. Twenty people sat around him at rapt attention, wondering what a billionaire’s answer would be to one of the big questions—perhaps the biggest question—of business. The group had been assembled by marketing impresario Joe Polish to brainstorm growth options for Richard’s philanthropic Virgin Unite. It was one of his many new ambitious projects. Virgin Group already had more than 300 companies, more than 50,000 employees, and $25 billion per year in revenue. In other words, Branson had personally built an empire larger than the GDP of some developing countries.

Then he broke the silence:

“Work out.”

He was serious and elaborated: working out gave him at least four additional hours of productive time every day.

The cool breeze punctuated his answer like an exclamation point.

4HB is intended to be much more than a book.

I view 4HB as a manifesto, a call to arms for a new mental model of living: the experimental lifestyle. It’s up to you—not your doctor, not the newspaper—to learn what you best respond to. The benefits go far beyond the physical.

If you understand politics well enough to vote for a president, or if you have ever filed taxes, you can learn the few most important scientific rules for redesigning your body. These rules will become your friends, 100% reliable and trusted.

This changes everything.

It is my sincere hope, if you’ve suffered from dissatisfaction with your body, or confusion regarding diet and exercise, that your life will be divided into before-4HB and after-4HB. It can help you do what most people would consider superhuman, whether losing 100 pounds of fat or holding your breath for five minutes. It all works.

There is no high priesthood—there is cause and effect.

Welcome to the director’s chair.

Alles mit Maß und Ziel,

Timothy Ferriss
San Francisco, California
June 10, 2010

Endnotes

  1. Multiple tests are often performed from single blood draws of 10–12 vials. Back to Text
  2. Not just noticeable. Back to Text
  3. There are, of course, some outstanding companies with solid R&D and uncompromising ethics, but they are few and far between. Back to Text
  4. I have absolutely no financial interest in any of the supplements I recommend in this book. If you purchase any supplement from a link in this book, an affiliate commission is sent directly to the nonprofit DonorsChoose.org, which helps public schools in the United States. Back to Text
  5. Philosopher Nassim N. Taleb noted an important difference between language and biology that I’d like to underscore: the former is largely known and the latter is largely unknown. Thus, our 2.5% is not 2.5% of a perfect finite body of knowledge, but the most empirically valuable 2.5% of what we know now. Back to Text

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Get The 4-Hour Body for less than $15 by clicking here
Get The 4-Hour Body, plus $113 in total bonuses, for $19 by clicking here.

Posted on: December 6, 2010.

Please check out Tribe of Mentors, my newest book, which shares short, tactical life advice from 100+ world-class performers. Many of the world's most famous entrepreneurs, athletes, investors, poker players, and artists are part of the book. The tips and strategies in Tribe of Mentors have already changed my life, and I hope the same for you. Click here for a sample chapter and full details. Roughly 90% of the guests have never appeared on my podcast.

Who was interviewed? Here's a very partial list: tech icons (founders of Facebook, Twitter, LinkedIn, Craigslist, Pinterest, Spotify, Salesforce, Dropbox, and more), Jimmy Fallon, Arianna Huffington, Brandon Stanton (Humans of New York), Lord Rabbi Jonathan Sacks, Ayaan Hirsi Ali, Ben Stiller, Maurice Ashley (first African-American Grandmaster of chess), Brené Brown (researcher and bestselling author), Rick Rubin (legendary music producer), Temple Grandin (animal behavior expert and autism activist), Franklin Leonard (The Black List), Dara Torres (12-time Olympic medalist in swimming), David Lynch (director), Kelly Slater (surfing legend), Bozoma Saint John (Beats/Apple/Uber), Lewis Cantley (famed cancer researcher), Maria Sharapova, Chris Anderson (curator of TED), Terry Crews, Greg Norman (golf icon), Vitalik Buterin (creator of Ethereum), and nearly 100 more. Check it all out by clicking here.

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616 comments on “The 4-Hour Body – Sample Chapter and Full Table of Contents

  1. Hi Tim,

    Very intrested in food in the effects on the human body as I am, I am already impressed with the first chapter. Love how it is written and makes you want to read more. Nevertheless, have to wait a few days more.

    Thanks for sharing this information.

    Jorgen<Personal Trainer

    Like

  2. “next level of haters” I ALREADY hate you for not letting me be one of the ‘before and afters,’ in the book.

    SO, this means I am looking forward to the book’s arrival and repeatedly posting my results to your facebook page!

    Hrmm, what should be the first goal?

    I’m thinking….pull-up repetitions.

    Like

  3. Great stuff, I’m sure I’m not the only one who found it on fourhourbody.com when you first debuted the video!

    So the only people who have the book already are the ones who 5+ copies of the new 4HWW about a year ago right? I did the autographed pre-order (2 copies) and don’t have it yet… should I be worried?

    Also, I think I stumbled across some information that will definitely be covered in the book, can’t wait to see if I am right!

    Like

  4. Hey Tim,

    Do you talk about the effects of fructose in the book? Very good video on youtube by Dr. Lustig of UCSF (titled: “Sugar: the bitter truth”), seems like something you probably are already privy to, but is an amazing lecture nonetheless.

    Like

  5. Hey Tim,

    Loved your FHWW book. I read it many times and have given/recommended it to almost everyone I know.

    I’m really excited about this book and just placed my order. I can hardly wait to read it!

    Quick question… I geeky skinny and have a diagnosed Hyper-Metabolism, doctor says I burn calories way faster than normal people. It causes me no problems (plus I have to have a 4,000+ calorie diet) but I’ve never really been able to put on muscle. What chapters do you recommend for a young guy who’d like to be lean and muscled instead of just skinny?

    Thanks a ton!

    Like

  6. Bought my 5 signed copies though B & N and I can’t wait for them to ship on the 14th. They are going to make great gifts for my business partners and family.

    I’ve been working on Hand Stand Push ups for the last year and can’t seem to break though my pressing wall. I’m hoping you’ve got some great body weight training tips in there. I’ve got all of Coach Summer’s stuff but I can’t seem to bridge the gaps between my strength level and that of the exercises he advises in his books.

    Like

  7. Can’t wait for my 5 copies to hit the UK!
    Just started reading Robb Wolf’s Paleo Solution (wondering how his solution overlaps with Schwarzbein’s Principle) and then more body and health hacks from the 4HB … 2011 should be a healthy year!

    Like

  8. Enjoyed the first chapter and pre-ordered my copy.

    If you’re open to suggestions for tweaking the second edition, could I suggest swapping in the generic “doctors” for “general practitioners” in the following line from Ch. 1: “How can that be possible if many general practitioners claim that it’s impossible to lose more than two pounds of fat per week?”

    Do you need to single out the GP for dissing here? I guess it hit a nerve.

    – A family physician and a 4HWW fan in San Jose

    Like

  9. Looking forward to it Tim! Sounds very interesting!

    I agree 100% that we have to get people to run their own tests.

    The more I learn, the more I realize everyone is a bit different in how they respond.

    Learn to listen to your body through appropriate testing.

    Rock on
    Mike T Nelson PhD (c)

    Like

  10. “Skepticism is no excuse for inaction.”

    That is exactly what I needed to hear. As a nutrition major who spends most of my class biting my lip to keep from scoffing at broscience thrown around, I’ve become a little jaded and it has definitely weakened my own enthusiasm about committing to a diet in the name of self-experimentation. I’ll need to remember this.

    I’m looking forward to reading this book.

    Like

  11. Holy sh!t!

    I’ve been waiting for this book for the last 25 years. I myself have experimented with all types of weight manipulation techniques and strategies.

    It takes a little “crazy” to try this stuff and stick with it. Tim, I applaud you for doing what you do. The answers you are providing in this book come from asking questions that don’t exist in the minds of most of us.

    I’m super excited to start putting these tactics to work for me.

    I will be sure to share them with the “4 Hour” community…

    Thanks a bunch!

    Like

  12. Looks like a really fun read! Before embarking on entrepreneurial adventures, I worked in the fitness industry and used myself as a guinea pig to put on 60lbs of drug-free muscle over the course of two years. Like Branson without the billions, my fitness goals have always served as the cohesive core for my remaining agenda. Maybe the second book could teach the reader how to have their own 15 minute orgasm, although that might not be the best productivity tool.

    Like

  13. Tim,

    I have been reading and using Pavel Tsatsouline’s The Naked Warrior, and the Naked Warrior Chapter from Beyond Body Building to work on strength with mostly bodyweight exercises. Do his methods mesh with yours?

    And it looks like you are involved heavily with a lot of companies funded by First Round Capital in SF – any chance at an intro? =)

    Looking forward to the book and very impressed with the table of contents.

    Thanks – Matt

    Like

  14. I’m pretty excited for te arrival of this book. I hope there is a section in there on losing weight despite an affection for delicious beer!

    Like

  15. Looking forward to the book! I’ve been dealing with sleep apnea all my life and have taken overnight sleep studies, tried countless CPAP devices and tested a whole host of different methods but still can’t get a decent night’s sleep. I’m curious if the “Engineering the Perfect Night’s Sleep” section of your new book has anything related to dealing with sleep apnea or if you have any unconventional advice on tackling that problem?

    Like

  16. So I wasn’t going to buy it, just skim it in the bookstore. But after reading the first chapter, I immediately pre-ordered it on Amazon.

    Like

  17. Hey Tim,
    really pumped for this one.will be flying from Canada to Europe on the 14, will the book be available by then in either Canada or Holland?

    Cumps,
    Luis

    Like

  18. Tim,

    Is there any discussion in the book about nutritional supplements (pre-workout/post-workout)? Which ones do you take for muscle building, weight loss, etc?

    So excited for the book to come out.

    Thanks!

    Like

  19. Wow! I seriously cannot WAIT for your book, Tim!! I’m especially interested in the Running Faster and Farther chapter since I’ve made the decision to sign up for my first 100km running race next year — perfect timing!

    The best line in the intro –“DON’T USE SKEPTICISM AS AN EXCUSE FOR INACTION.” I think this will be my go-to line when I recommend the 4HB after my friends future comments of “holy sh*t, what have you been doing?”

    CANT WAIT!

    Like

  20. Very excited about this book! I just found out and going to order it..
    Is there going to be anything in this book about digestion? I have extremely slow digestion, even though I eat greens, work out etc..

    Like

  21. I pre-ordered 5 copies through BN. The shipping date is Dec. 14, but can’t I go into BN on Dec. 14 and get it? IMHO, pre-orders should be delivered on (or before) pub date. Will Kindle be available on Dec. 14? I might need to pick up the ebook next week because I am so hungry for this content!

    Looking forward to it. I know it will change my life.

    Like

  22. Tim-

    I have pre- ordered your book and cannot wait to get it. I am a former collegiate athlete who recently turned 31 and am having a most difficult time getting my track body back. Hopefully your book will provide some awesome insight into what I have been doing wrong. Keep up the good, unconventional work.

    SNR

    P.S. I think I love you 😉

    Like

  23. Hey Tim,

    how come you are using a German Idiom (“mit Mass und Ziel)? Actually I haven’t heard that before, but it’s listed on wikipedia, so it seems some people say so.

    Best: Lars

    Like

  24. Very cool. I am excited for the book. I think you need to hack Bruce Lee’s One Inch Punch. It has been something that several martial artists have come close to but never seemed to achieve. It would be really interesting to see your deconstruction and testing.

    Like

  25. I can’t wait for the book to hit the shelves in the UK on the 3rd Feb.

    I’ve got the girlfriend to get me a e-reader for Christmas so I can read the book sooner 🙂

    My hopes were high, and now even higher after reading the first chapter.

    Like

  26. Tim, I loved 4HWW – it was a huge perspective shift for me and I’m doing the things I always wanted. Someday I hope I can also write a book outlining how I did it.

    There are not many others on this planet I enjoy listening to more than you. I very often share your posts with my collegues, and recommend 4HWW as well!

    I’m very much looking forward to my signed copy of 4HB. 🙂
    I’ve been training for the past 10 months and made great progress but I’ve run into the “not enough time” wall to get as lean as I want to.

    Thanks again and cheers to your NYT Best Seller #2.

    ~K

    Like

  27. Definitely considering getting it, maybe on Kindle, assuming it’ll be available in France-if it’s anything like 4HWW, it looks like it will be.
    Way to whet our appetites Tim 🙂

    Like

  28. Tim,

    You are the MAN! After watching the movie trailer (REDIC!) and reading this, I don’t care what you say I’m going to devor the whole book in the first week then pick my first experiment (I got 5 of the signed copies when they getting here already? haha)!

    Your 4HWW helped me and buddy launch our eBook and muse earlier this year and I can’t thank you enough.

    I do have to ask, as my muse is in the health – digestion world. After a 4000+ carb binge using the best practices known to man kind to minimize fat gain, how much time do you lose in the bathroom – or is digestion unaffected?

    Thanks again man – You Rock!

    Steve

    Like

  29. Tim,
    It looks like you have done it again! I will be checking this out for sure and applying it to my goals of competing in a fitness competition which I am currently training for early next year. I will also apply it to my martial arts background, a Professora of Capoeira. I like you, have read almost everything under the sun in regards to fitness, I never get tired of it. This will be a great way to break out of the comfort zone in old tried and true methods, and go for something out of the ordinary. Happy Holidays and enjoy your new successes! It’s all about Tim Ferriss 🙂

    Like

  30. Tim,

    I pre-ordered 5 of your books from B&N for friends and to take advantage of the private video conference and somehow they cancelled my order! I emailed Charlie today at Noon and he already took care if it.

    Once again Tim, you and your company set the standard for customer care. Thank you for setting a better standard!

    P.S. – I’m giddy as a school girl to get my hands on this puppy!

    Cheers

    Like

  31. Yeah, this is gonna be some good stuff! I just ordered it today with the extra goodies offer. One of the reasons I became a massage therapist is because the human body and how it works fascinates me. I like to do experiments on myself, but I’ve never done anything at this level. There is a lot in here that I need to urgently put into practice. Since I already have a body in pretty good shape, it will be much easier than finding a muse.

    Like

  32. Hi Tim,

    Looking forward to this… I plan on doing a series of reviews and promos for my audience and followers… I believe numerous people have been making the introduction to me over the past week or so (blush).

    If I could get a review copy, that would be great… I am also happy to buy 50+ copies if you would be open to a quick interview for my readers.

    I did the same with Gary V.

    The focus would be more on finding systems, creating processes, multi-leverage points etc… than the body aspects.

    Keep up the great effort and world class marketing.

    Dean

    Like

    • Hi Dean,

      Thanks for the comment and very kind offer! I am totally blocked out for the next two weeks, then X-mas hits with the family, but I will definitely reach out if I am able to create some space. I really, really appreciate the support. This launch has been planned for 12+ months, so I have to follow my plan to the T for the next 10 days especially 🙂

      All the best,

      Tim

      Like

      • Tim,

        I understand completely..

        Good luck with the launch… perhaps we can do an interview on product launches in the New Year instead then… you clearly have developed some superb skills in this area.

        Best of luck, and don’t let the haters get to you… the worst response you can get is no response at all.

        Dean

        Like

  33. Hey Tim,
    I was hoping you had an address where I could send a letter and photo (of you) to sign. I would also include a self-addressed and stamped envelop so it can simply be returned to me. I have a brother who is a big fan, and I thought it would be a great gift for him.
    Thanks,
    Kienan

    Like

  34. Here’s an admittedly unusual question for Tim and/or readers – if you are not tall – I’m barely 5′ 8″ — is it a better aesthetic (for lack of a better term) to try to get lean and trim (high reps and cardio) or does it make more sense to bulk up with heavy weights? In the former case it seems easier to find clothes that fit, but there is also something to be said for adding some bulk (even when it means a slightly larger waistline). For tall men, it seems that it’s win/win either way – but for shorter men it seems like it involves some trade offs – any thoughts? Please, no flamers — I know it’s an odd question, but I’m not trolling – I’m genuinely curious.

    Like

    • Hi JJ,

      The best female response — for me, at least, at around 5′ 9″ — is a lean 165-175 pounds. Much more than that, like 190 or 200+, I start to look dysmorphic and it has a repellant effect. Not true for all, but definitely true for me.

      Tim

      Like

      • Thanks, that’s interesting. I think it may depend on a person’s physique, but I imagine that I would also be better at a leaner weight.

        Like

      • Thanks for the question and answer. This is obviously very interesting to almost every man, ’cause too much muscle mass just doesn’t look good.

        Like

  35. Where can I get a copy of the 4HB in Japanese? I need to get my Japanese skills in order before I head there in March.

    I’m definitely looking forward to the English copies coming my way next week! They will be fantastic Christmas presents.

    Like

  36. “Because the changes are either small or simple, and often both. There is zero room for misunderstanding, and visible results compel you to continue. ”

    Tim, are there certain principles (like the one above) in your book that are applicable to well, life in general? Meaning, certain truths that are in both your books. For example could the above quote apply to 4hww?
    I’m trying to wade through all the common BS out there. It seems that there are small and simple ways to be successful in business or body redesign, it’s just figuring out what doesn’t work.

    Like

    • Nate, great observation. The principles are almost identical, and I view the examples in 4HB as more refined versions of the principles I introduced/outlined in 4HWW. These are general and flexible principles that can be applied broadly.

      Tim

      Like

      • Hi Tim,

        What’s your opinion on the best healthy alternative to mainstream energy drinks or caffeine-based beverages? I find I’m drinking 1-2 Red Bulls plus several cokes per day to keep at my most vigilant & productive all day long even though I know it’s practically liquid death. I’d love to get your take on this and any alternatives or supplements you’d recommend.

        Cheers,
        Peter

        Like

  37. So stoked about this book in a big way. And I’m already about half way finished with it! Will be my go to Christmas gift.

    The content gets me pumped in an insane way…and I haven’t even hit the gym. Loved your reference to Neil Strauss–just finished his latest, Emergency which I saw you were on the editing team. That and 4HB seem very similar in fundamental approach. Same as the Game.

    I really appreciate the deeper dive into some of your previous blog posts like Geek to Freak and Slow Carb. Makes this much more doable with all the details. I think my first experiment is going to be losing 20 lbs of fat. Then we’ll go for size. Tear the walls down and then build them up again.

    4 of my buddies in SF (and I think Leo might join us in 2011) pick a different fitness challenge each month of the year. This could not have come at a better time. 2011 will be epic.

    Btw, after reading, I am beginning to see why you’re so into Kettlebells…I’m about to buy a couple.

    Hat’s off to the monster you’ve created Tim.

    -Scott

    Like

  38. Hi Tim

    After reading the 4HWW I started a seasonal business that allows me to have 7 months off each year to travel and learn. And the best part is that when I am working I am doing something I absolutely love!

    i really appreciate having the flexibility and I hope to get better at it each year, so thanks Tim!

    Your book made me look at all those “crazy” busy people who are working so hard and wonder how their eyes haven’t been opened yet. I am really looking forward to the new book and have already pre-ordered the kindle version.

    Like

  39. Thanks in advance for the book, hope it reaches Europe before Christmas. A lot of my bodybuilding buddies are in love with the principal that nothing can come easy, I am looking forward to their (rather predictable reaction to it)

    Keep up the good work

    Like

  40. After reading this introduction to the book, I am convinced that I should really buy a few more copies for my friends and relatives to read. I’ve already pre-ordered mine and wait anxiously for it to arrive.

    Sounds like 2011 is turning into the Year of the 4 Hour Body

    Like

  41. I am exciting about the bad science part and the China study. I am confident those section will help improve my critical thinking in analysis. I have experienced enough of bad sciences.

    For the China study, I was skeptical and I am sure your commentary will help refine my thinking. I believe more people will fleece to China study because it is what is popular when the rest will find work highly skeptical due to not being popular and against the authorities.

    Fear not, the readers will be a wonderful testimonials to your work that will help uncover the truth.

    Like

  42. Hi Tim,

    loved the 4 Hour Work Week. I also checked out the trailer on youtube and particulary the last scene is killing it :)!!!

    Im spending my time at the moment in SIngapore and wanted to ask if you know any stores that will have The Four Hour Body Book on release date?

    Im a big fan of Eades, Taube etc, and cant wait for your book.

    Viel Glueck mit dem Release!!!
    Chris

    Like

  43. Hey Tim,

    Just to let you know I’ll be taking up the inherent challenges, and using myself as a subject. I’m interested in …pretty much all the topics you’ve outlined… 🙂

    I’m ready to start when I get back home – the books should be waiting for me.

    Gleichwiese!

    Like

  44. Tim,

    Looks like another solid book release to come brother! I am excited for you to walk back into the world of your true interest and passion. Welcome back to the fitness realm :).

    Patrick Hitches

    Like

  45. Hey Tim – thanks so much for my copy, got through almost 100 pages today (breaking the rule, reading from cover-to-cover :-))

    A couple questions/notes mostly from the Eban Pagan interview, in the paleo margarita when you say soda does that mean club soda? And related, I was looking at the ingredients of my vanilla extract for coffee and it has corn syrup – I’m assuming on both fronts we want to avoid the fructose/high-fructose…something most may miss by generally adding ingredients without reading labels…

    Just thought I’d mention the importance of reading ingredients 🙂

    Thanks!!

    Like

  46. Just so you know, I am adamantly opposed to this blog and refuse to read it… The reason being, I am all about instant gratification and it has been hard enough to wait for my signed copies to ship for how many months now?… I can’t start reading on here and then not be able to finish. So, I will skip this post for now…
    As for the rest, I thoroughly enjoy reading them and I am very eager for my copies to arrive so I can read the book too . Thanks for all you do. Keep up the great work.

    Like

  47. I am looking forward to the release of your book. As someone who has worked against conventional dieting for the last 3 years and had great results of improved weight loss and fitness for many who could never achieve it before, I am truly hopeful your information brings to light the harm that our “experts” are doing by trying to convince everyone that food is the enemy and the only way to achieve weight loss and fitness goals is fewer calories and more exercise.

    We both know that is absolutely not true — here’s hoping your book further breaks down that myth.

    Jon
    EET Fitness

    Like

  48. Tim,

    I love how you use your most popular blog posts for a major portion of your book. Any advice for a reader who wants to start a blog and turn pieces of it into a book and video? (tracking popularity, writing evergreen posts, etc?)

    Can’t wait to get my hands on this book!

    Like

  49. ??????My Balls are tingling in anticipation.

    Reading this, the $28 I paid for expedited shipping to Japan, confirms it is gonna be well worth it.

    Like

  50. Hey Tim,

    I’m looking forward to your new book, especially the “34lb in 28 days” chapter. I have read a bit about the Colorado study and what I got from it was that both Casey Viator and yourself were much below your “normal weight” prior to performing the workout(s). I imagine that this enabled both of you to experience greater than average gains in such a short time period. Have you done any trials on what an average person, that has been at a constant weight for a couple years?

    Thank you,

    Sebastian

    ps writing a paper on Angel Investing, I had no clue about it prior to your posts

    Like

  51. Thanks for the sample chapter, I’m looking forward to seeing the book soon. Thanks for doing all the research and letting us benefit from it!

    Like

  52. I have never been more pumped after seeing a promo video like the one for 4HB! Your director did an awesome job! Can’t wait for the book!

    Like

  53. You are one serious communicator Tim!

    2 copies ordered this morning.
    Expedited shipping to Australia in time for Christmas cost more than the books.
    Thanks for the awesome discount.

    One copy for me and one for my boyfriend.
    His will come with a bookmark in a particular 15minute section 🙂

    Best
    KK

    Like

  54. COOL IS COOL…

    WE LOVE YOU TIM AND THANKS

    MESSAGES TO PASS MESSAGES TO RECEIVE
    JUST READ EMAIL BLOG AND WROTE DOWN NARINGENIN AND GOOGLED IT GOLLY GOSH AND GEE WHIZZ…
    IF ONLY WE HAD KNOWN BEFORE!!
    DEAREST DARLING DIED JUNE 24 HEPATITIS C…I WISH…!!!

    Like

  55. Tim,

    I pre-ordered your new book when you first posted it was going on sale. I am really looking forward to reading it. Particularly the chapters on weight lose. I need to drop 200 lbs. and hoping the material in your book can put me on the road to 195.

    Regards

    Like

  56. When does it arrive to Australia Tim??? Soooooo keen to read this thing… been talking about it for ages! (since I met u at the IHRSA conference in SFO) If you are coming to the Gold Coast of Aus, let me know… got some great training facilities here and a ton of fun stuff to do.

    Jeff

    Like

  57. about 2 and a half years ago you tweeted about your friend with Tinea Versicolor looking for help with treatment? I myself have been afflicted with it for sometime now and was wondering if you could let me know what it was that finally worked for him. The last herbal remedy i tried was a mud spread called Saprox and it just made everything 10x worse.

    Like

    • Try a dandruff shampoo called Selsun. Rub it in the affected area, leave for ten minutes and rinse off.
      Cleared mine in two weeks…

      Like

      • I have used Lotrimin or similar generic anti-fungal cream with good results in addition to using Selson. Once its gone I apply Selson to the affected area every few weeks to prevent re-occurance. If you perspire often then I suggest increasing the frequency to weekly for best results.

        Like

  58. Just put the book at the top of my christmas wish list! I’ve been bodybuilding for 9 years now trying different setups with decent results, but nothing really spectacular considering the time spent. Don’t get me wrong, I love bodybuilding and I’m proud of my results, but one should always strive to be better and learn more. It’ll be a lot of fun trying new stuff from your book!

    I loved the 4-hour workweek and have been recommending it to everyone I know who should benefit from it. I hope I’ll be able to live the 4HWW dream myself soon. Already started by trying out a few ideas for automated income and brushing up some relevant skills. You’ve been a great inspiration and a catalyst to building the kind of life I always felt one should live. Thanks!

    Like

  59. Do you have anything to do with a common problem of old age, digestion problems and intestine muscle weakness? As people get older their muscles get weaker and reduced, and involuntary muscle systems such as the intestines get too weak to push food through properly, leading to chronic constipation problems and being restricted. Is there anything there that would apply to this problem? How the hell do you make your intestines stronger when it’s involuntary and gets regular exercise already by the constant eating you’ve been doing every day of your life? It really restricts getting healthier when you can’t eat a lot of foods that wouldn’t agree with their digestive systems because it’s too much work, like beans or legumes. We’ve tried many doctors and it’s all treating the symptoms. I can’t really suggest steroids/testosterone to old women and I don’t really know if it would strengthen the intestines, so what would you do?

    Like

    • I finally finished reading 4 hour body. I took my time with it, but I can’t seem to find a chapter that deals with constipation, or digestion issues. Intestines are involuntary so how do you strengthen them. I too would like to know.
      I have been eating the same foods for the past 3 weeks! Following the slow carb method. No bread, no rice.

      My breakfast is Eggs, black beans and kale with ginger tea.
      Snack is Kale chips
      Lunch is cabbage with thai chicken
      Snack again is kale chips (just kale dehydrated btw)
      Dinner is light, a salad of parsley, tomato, cucumber. chicken with beans

      I feel I get enough fiber and have a high quality nutrition intake.
      My foods are organic. I also drink enough water.

      Tim, I tend to take senna tea once a week to get regular but then I’m back to suffering the rest of the week. I drink enough water.

      I miss out on social occasions during this time. Even though my body fat/muscle has not changed much, my stomach is distended as I feel backed up.

      If there is anything I can do, I would do it. I am only 33 years old.
      I’ve been looking online everywhere. I’ve detoxed before! Tried everything.!!

      The results only last for few days.. but then I’m back to square one.

      Regards,
      – A pretty girl with big dreams of leaving this town to travel the world, but can’t leave my home, or have a relationship because of this. I would be ever grateful if I knew what to do.

      Like

  60. Tim,

    I’ve been tracking my workouts, weight, food intake, sleep, etc.

    It’s fun to quantify yet sometimes I feel like I’m not learning anything useful (at least not yet).

    Do you go into properly conducting experiments and body tracking in 4HB?

    Good Vibes
    Vic

    Like

  61. Pre-ordered from Amazon.com

    Tim, I pre-ordered the book from Amazon for 14 dollars. Can I get the Appsumo deal for an additional 5 dollars?

    Absolutely love the chapter posted here. Cannot wait to read it!

    Like

  62. Tim,

    I would like help put together a book launch in Tokyo for you. Between all the networking groups, companies, and Japanese fitness enthusiasts it could be HUGE! I read the first chapter of the book from the download and love it. Obviously from the trailer some of the elite in the CrossFit and other leading edge communities value what you put together and I think it could be a big success in Japan and help break the mold on the current state of the fitness industry.

    All the Best!

    Like

  63. Tim, a big congrats on your latest achievement!

    Hope you appreciate my honesty here… I was going to reserve judgement on how much of the book was aimed at women until after I read it, but having watched the video (which, BTW, I thought was brilliantly done), looked over the index, and read @anne and @kk’s comments above, I am also inclined to think it’s skewed heavily towards men.

    I say this based on the trailer topics promoted (I don’t know any women who want to hold their breath for 5 minutes or lift 500lbs) and the wording in the index.

    My experience as a women’s lifestyle writer has taught me the power of ‘feminine’ words such as ‘elongate’, ‘define’, ‘slim’, ‘lengthen’ and ‘flexibility’ over ‘bigger’, ‘stronger’, ‘mass’ and ‘superhuman’.

    Basically, we want to look like Jennifer Aniston 🙂

    That said, you’re one clever cookie, and I’m sure your book will still do amazingly well. In fact, content/marketing combined, it’s probably a smart business decision as it leaves the door wide open for ‘4HB Part II: For Women’!

    I’m looking forward to calling myself a proud owner of 4HB soon. I can still see the value in many – if not all – chapters. [ Insert 15-minute joke here! 😉 ]

    Writing a book is an amazing feat – one I’ve tried to tackle on numerous occasions. I’m still getting there. Well done for doing it twice!

    Like

    • Breanne,

      I think there is a common misconception that women have to have a different exercise program/diet then men. I’m sure Tim will enforce that this isn’t true. My wife does exactly the same work outs as me (with half the weight but still the same compound lifts), eats the same as me, and gets the same amount of sleep. She has a great body that most movie stars would envy.

      Like

      • Kudos to your wife, M-S – sounds like she is a lucky lady!

        To clarify, I wasn’t suggesting females need a different diet or exercise routine than males (I’m no fitness guru). Rather, based on what I’ve seen of the 4HB marketing thus far (trailer, contents), it appears that the book speaks to men more than it speaks women.

        A couple of other ladies have already asked here if the book is relevant to them. I guess my original comment was just highlighting that, along with a little industry insight as to why they might feel that way. 🙂

        Like

  64. Any word on an audio book release? I caught the No to the e-book, Shucks! I’m stuck on a boat in the middle of the ocean and would love to read/listen to this book soon.

    Like

  65. Tim I bought five copies when you opened the pre-order site. Now I can’t wait for my copy as it appears I am aging everyday .
    Hey man the clock is ticking !
    Thanks for doing all the heavy lifting in the research. Doing crossfit here in Israel and it feels like self destruction by design .
    I used to work for Terry at total Immersion so you are really on track .
    Cheers

    Like

  66. Hi Tim,
    Very big fan of yours. Thank you very much for everything. Bought your first book and bought the audio version as well. My question now is will your book have drawings, charts, illustrations or the like… or simply writing? in other words will I miss something buying the audio version?
    Cheers and keep up giving us hope!
    Thanks again!

    Like

  67. Hi Tim,

    What’s your opinion on the best healthy alternative to mainstream energy drinks or high-sugar caffeine beverages? I find I’m drinking 1-2 Red Bulls per day plus a few cokes in order to remain at my most vigilant and productive all day. I know these drinks are pretty much liquid death so I’d love your advice on an alternative or supplement that will provide a similar result

    Cheers,
    Peter

    Like

  68. I’ll be impressed if you eventually write a chapter called “The 15-minute Male Orgasm” haha, just kidding man!! Can’t wait to grab the book.

    Like

    • ESO: How You and Your Lover Can Give Each Other Hours of Extended Sexual Orgasm, by Alan P. Brauer & Donna J. Brauer

      $15 on Amazon

      Great stuff!

      Like

  69. Tim – looking forward to the book. What body fat measurement methodology / device would you recommend for typical readers?

    Cheers,

    JD

    PS: Your the best book marketer I know – and I mean that as a compliment.

    Like

  70. Tim,

    can you clarify whether the book includes photos, etc that will not be available when purchasing the kindle edition of the book?

    Thanks

    Dan

    PS: Buon Natale !

    Like

  71. Hi Tim,

    Do you remember coming across any info related to hearing loss and head injuries? I have a friend that is an amazing story. He survived a very bad fall, but has lost his hearing due to infection from hearing aids. He is in the best shape of his life two years removed from an injury that many do not recover from. His story may be of interest for follow up editions or updates.

    Thanks again for creating amazing content.

    Bill

    Like

  72. Tim, did you time the book’s release date to hit the “new year’s resolution” epidemic sweet spot on Jan 1st?

    Brilliant 🙂

    Like

  73. Hey Tim,

    The book sounds interesting, I’m really into nutrition and fitness.

    I’ve been all over the material put out by Art De Vany, Robb Wolf, Cordain, some of the other paleo nutrition guys. I know you are a follower of them as well. Is there much that diverges from the general philosophy of the aforementioned paleo guys in your book?

    Either way I’m interested in reading your interpretation of some of the same studies and data.

    Cheers,
    Mike

    Like

  74. Hey Tim,
    Recently I’ve seen a trend with amateur and professional athletes wearing bracelets with “Holographic Technology” to improve balance by working with your body’s energy field, most notably the brand power balance (they have created a pretty impressive list of endorsers). Have you come across these, debunked them, or are you believer that’s wearing one?

    Thanks,

    – Chris

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    • Hi Chris,

      I’m not a big believer in these, but the placebo effect isn’t to be discounted — it’s powerful stuff. If I’m going to use it, though, I’d prefer to do so on purpose with something like hypnosis (sound crazy, but very effective).

      Tim

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  75. Hey Tim,

    Well, I have to say, I’m late to the party. I recently just read 4HWW (on a recommendation from a biz coach) and have to say you’ve totally inspired me and changed the way I think about the future of my business. I’m in the process of updating my website and am beginning to think globally and how I can reach more people with my message. Looking forward to reading 4HB, as the content is right up my professional alley. It’s interesting because, while I often scoff at most fitness books as re-treading old ideas, I’m drawn to your perspective as you clearly take a “big picture” view of fitness and challenging yourself.

    Anyway, thanks for the inspiration and good luck with 4HB!!! If you’re ever in LA maybe we can link up for a workout.

    Best,

    Dale D

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  76. >>Workout “on the road”?

    Hi Tim – I am thrilled to read your new book!

    I have a question that might be of interest to many people.

    Will you cover in the book the fact that many of us are “on the road” a lot. Some days per week in a hotel, some weeks per year on a trip. While I have figured out how to build muscles and loose fat, those disruption have always thrown me back.

    Any suggestions on this?

    Viele Grüße 🙂

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  77. I’m beyond excited for the book to download to my Nook. As a chronically ill person, I’ve found that many of Tim’s theories help me to be as productive as my peers while allotting time for my illness. Wouldn’t it be great to be able to redesign my body to get rid of illness?

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