Get the key ideas from

The 4-Hour Body

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

By Timothy Ferriss
13-minute read
Audio available
The 4-Hour Body: An uncommon guide to rapid fat-loss, incredible sex and becoming superhuman by  Timothy Ferriss

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.

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

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.

Go Premium and get the best of Blinkist

Upgrade to Premium now and get unlimited access to the Blinkist library. Read or listen to key insights from the world’s best nonfiction.

Upgrade to Premium

What is Blinkist?

The Blinkist app gives you the key ideas from a bestselling nonfiction book in just 15 minutes. Available in bitesize text and audio, the app makes it easier than ever to find time to read.

Discover
3,000+ top
nonfiction titles

Get unlimited access to the most important ideas in business, investing, marketing, psychology, politics, and more. Stay ahead of the curve with recommended reading lists curated by experts.

Join Blinkist to get the key ideas from
Get the key ideas from
Get the key ideas from

The 4-Hour Body

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

By Timothy Ferriss
  • Read in 13 minutes
  • Audio & text available
  • Contains 8 key ideas
Upgrade to Premium Read or listen now
The 4-Hour Body: An uncommon guide to rapid fat-loss, incredible sex and becoming superhuman by  Timothy Ferriss
Synopsis

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.

Key idea 1 of 8

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.

Upgrade to continue Read or listen now

Key ideas in this title

Upgrade to continue Read or listen now

No time to
read?

Pssst. Sign up to your secret to success: key ideas from top nonfiction in just 15 minutes.
Created with Sketch.