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Zusammenfassung von The 4-Hour Body

Name: The 4-Hour Body
Rating: 3.3 (1256 reviews)
Author: Timothy Ferriss

Timothy Ferriss

An uncommon guide to rapid fat-loss, incredible sex and becoming superhuman

3.3 (1256 Bewertungen)

19 Min.

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The 4-Hour Body
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What’s in it for me? Improve your body with personally proven advice.

There are a million different diets out there promising everything from quick-and-easy weight loss to everlasting youth, and the sheer amount of advice can be overwhelming. Where do you start? How do you know which ones really work, so that you don’t end up buying into a fad and wasting your time?

Thankfully, all the hard research is already done for you by the author, who tried out numerous diet plans and exercises, gathering information from his personal experience to come up with body hacks that you can easily implement in your daily life.

Backed by evidence from a wealth of sources, such as medical practitioners and the world’s best athletes, these blinks provide you with some of the main techniques the author discovered for losing weight, gaining muscle, improving your sex life, sleeping better and boosting your athletic performance.

In these blinks, you’ll learn:

how to cheat sleep and be completely functional throughout the day;
the secret to the female orgasm; and
what you should eat if you want to lose weight.

Start your bid for a good body with a Harajuku Moment, followed by the Minimum Effective Dose.

To become good at what you do, you need to dedicate yourself to the task. That’s why, for a decade, the author met with renowned athletes and scientists and offered himself up as a test subject for unconventional fitness methods to discover the most effective way to achieve a good body.

What the author learned during those ten years was the importance of the Minimum Effective Dose (MED). This key concept was created by Arthur Jones, a leading specialist in exercise science. From his research, he identified the minimum amount of effort that would produce the desired outcome. In fact, anything more than the MED would have an unfavorable effect.

Putting this theory into practice, Brian MacKenzie, a triathlete and Ironman competitor, changed his training schedule according to the MED method. Previously, he used to train 24 to 30 hours per week, which put a strain on his body as well as his personal relationships.

With the MED approach, however, his training was minimized to 6.5 hours a week and consisted of strength training, CrossFit and pace work. As a result, MacKenzie placed fourth in the most intense race in the world, the Angeles Crest 100-Mile Endurance Run. His body had trained to become aerobic at maximum speed, which was more effective than the high-volume and low-speed training he used to do.

However, before you can put the MED into practice, you need to first experience a Harajuku Moment. This refers to the instant when you realize that you need to do something.

The term comes from Chad Fowler, CTO of information and technology company InfoEther and a friend of the author. While vacationing in Tokyo, Fowler ended up in Harajuku, hoping to do a bit of shopping. Unfortunately, he couldn’t find anything that he liked because he was overweight and told his friend, “For me, it doesn’t even matter what I wear; I’m not going to look good anyway.” It was at this moment when he was saying those words out loud, that Fowler had his Harajuku Moment.

He asked himself why he was successful in every aspect of his life except for his health. After that realization, Fowler started to take more care about what he was eating and took up cardio training three to four times a week. A year after he had his Harajuku Moment, Fowler had managed to lose 32 kg.

Lose weight fast with the slow-carb diet and a protein breakfast.

If you want to lose weight, there are a bunch of diets out there to try. But one that has been proven to work is the slow-carb diet. By using it, within 30 days, the author managed to drop 9 kg without exercising once.

There are five rules to abide by in the slow-carb diet.

Drop some kilos with the Russian kettlebell swing and pack on some muscles with the Occam’s Protocol method.

Meet Tracy Reifkind. For most of her life, she has been overweight, and at 41 years of age, she weighed 111 kg. Tracy dreamt of visiting Italy, but her obesity kept her from fulfilling that wish.

Then Tracy was introduced to the Russian kettlebell swing by her husband Mark Reifkind, a former powerlifting coach for the US national teams. The Russian kettlebell swing is the most effective way to lose fat rapidly and was created by Zar Horton, an ex-firefighter from the Albuquerque Fire Department.

Increasing your libido and switching up the angle and pressure of your sex positions will lead to better sex.

According to sex researcher Shere Hite, more than two-thirds of American women fail to reach orgasm during intercourse. Furthermore, Alfred Kinsey, a sexologist, found that almost 50 percent of them couldn’t orgasm at all.

However, by changing the angle and pressure of sex positions, women have a better chance of experiencing orgasms.

Take a cold bath and get a good night’s rest with two hours of REM sleep.

Do you ever find yourself in bed trying to sleep when your brain just won’t switch off? You try counting sheep, switching positions, turning on the TV and other tactics, and before you know it, it’s four in the morning, and you’re still wide awake. If this sounds familiar, you – just like the author and many others around the world – might have insomnia.

To help you fall asleep, try taking a cold bath one hour before you go to bed.

You can improve your vertical jump in two days and use the Pose method to run the proper way.

Each year, more than 300 of the best college footballers undergo physical examinations that include a vertical jump and a 37-metre run in front of NFL coaches and talent scouts. An inch or a fifth of a second could be the difference between getting – or losing – an offer from a football team.

For this reason, many aspiring football players are hoping to be trained by Joe DeFranco, an expert who can increase an athlete’s vertical jump in only two days.

Improve your running speed with Competition Conditioning and double your swim distance with the Total Immersion technique.

Allyson Felix, a 17-year-old student, broke her high school’s 200m sprint record, after which she started training with world-renowned coach Barry Ross. Following a year of training under Ross, in 2003, Felix broke the 200m world record.

One of Ross’ main training techniques is what’s known as Competition Conditioning, which stems from a study called “Energetics of High-Speed Running: Integrating Classical Theory and Contemporary Observations.”

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Worum geht es in The 4-Hour Body?

The 4-Hour Body (2010) is a collection of research and findings about unconventional body-regulating methods from doctors, scientists, professional sports trainers and the world’s top athletes. These methods are personally put to the test by the author, leading him to unearth life-changing shortcuts to improving his body and overall lifestyle.

Bestes Zitat aus The 4-Hour Body

... Ive known that the key to getting started down the path of being remarkable in anything is to simply act with the intention of being remarkable.

—Timothy Ferriss

Wer The 4-Hour Body lesen sollte

People who want to lose weight but not give up their favorite foods
Those who experience insomnia
People looking to improve their sex life

Über den Autor

Timothy Ferriss is the author of several self-development books, including the New York Times bestseller, The 4-Hour Workweek, with 1.3 million copies sold worldwide. He is also an angel investor to startups and an advisor to companies such as Facebook, Twitter and Uber.

Kategorien mit The 4-Hour Body

Sex & Relationships Health & Nutrition Personal Development

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