The 4-Hour Body_ An Uncommon Guide to Ra - Timothy Ferriss [1]
ALSO BY TIMOTHY FERRISS
The 4-Hour Workweek
Copyright © 2010 by Tim Ferriss
All rights reserved.
Published in the United States by Crown Archetype,
an imprint of the Crown Publishing Group,
a division of Random House, Inc., New York.
www.crownpublishing.com
Crown Archetype with colophon is a registered trademark of Random House, Inc.
All registered trademarks in this book are property of their respective owners.
Library of Congress Cataloging-in-Publication Data
Ferriss, Timothy.
The 4-hour body / Timothy Ferriss. — 1st ed.
Includes bibliographical references and index.
1. Health. 2. Physical fitness. 3. Weight loss. I. Title.
II. Title: Four-hour body.
RA775.F47 2010
613.7—dc22
2010018533
eISBN: 978-0-307-46365-4
All illustrations by Fred Haynes/Hadel Studio, unless otherwise noted in the Photo and Illustration Credits section
Jacket front-flap photos: (top) (c) Mark Reifkind; (bottom) (c) Photos taken by Inge Cook, provided courtesy of Ellington Darden, PhD
v3.1
For my parents, who taught a little
hellion that marching to a different
drummer was a good thing. I love you both
and owe you everything. Mom, sorry about
all the crazy experiments.
Support good science—
10% of all author royalties are donated
to cure-driven research,
including the excellent work of
St. Jude Children’s Research Hospital.
LIST OF ILLUSTRATIONS
GROUND ZERO—GETTING STARTED AND SWARAJ
Comparison of Methods for Estimating % Bodyfat
Male Examples—Bodyfat
Female Examples—Bodyfat
Ramit Sethi’s Betting Chart
Weight Glide Path
SUBTRACTING FAT
Comparison of Dietary Fats and Oils
Air Squats
Wall Presses
Chest Pulls
Ray Cornise’s Fat-Loss Spreadsheet
Continuous Glucose Monitor
Glucose Trend: Ferriss, Tim
Modal Day: Ferriss, Tim
Glucose Trend, September 25
Glucose Trend, September 26
Testosterone and Nandrolone
ADDING MUSCLE
The Kettlebell Swing
Touch-and-Go Deadlifts
Two-Legged Glute Activation Raises
Flying Dog
The Myotatic Crunch
Abdominal Muscles
Cat Vomit Exercise
Front Plank
Side Plank
Hip Flexor Stretch
Alpha-Actinin 3 (ACTN3)
Time Ferriss, Before-and-After Shots
Pull-down
Machine Shoulder Press
The Locked Position
Slight Incline/Decline Bench Press
Leg Press
Barbell Overhead Press
Squat
Sample Workouts Calendars
The “Yates” Bent Row
The Reverse Drag Curl
Sacroplasmic Hypertrophy and Myofibrillar Hyertrophy
IMPROVING SEX
Conventional Missionary and Improved-Angle Missionary
Improved-Pressure Missionary
Conventional Cowgirl and Improved-Pressure Cowgirl
The Clitoris
The 15-Minute Female Orgasm
The Hypothalamus-Pituitary-Testosterone Axis (HPTA)
The Menstrual Cycle
PERFECTING SLEEP
FitBit Sleep Analysis
WakeMate Sleep Analysis
Zeo—Good Sleep Example
Zeo—Bad Sleep Example
Monophasic Sleep and Polyphasic Sleep
REVERSING INJURIES
Barefoot Walker’s Feet and Modern Man’s Feet
Static Back
Static Extension Position on Elbows
Shoulder Bridge with Pillow
Active Bridges with Pillow
Supine Groin Progressive in Tower
Alternative: Supine Groin on Chair
Air Bench
ART, Before and After
Thoraco-dorsal Fascia
The Chop and Lift
Full and Half-Kneeling
Ideal Placement on One Line
Tricep Rope Attachment
Single-Leg Flexibility Assessment
Down-Left Chop Ideal Placement
Turkish Get-Up
Start and Finish of Two-Arm Single-Leg Deadlift
RUNNING FASTER AND FASTER
Hip Flexors Stretch
Reverse Lunge Demonstration
Untrained and Trained Start Positions
Reverse Hyper(extension) on a Bench and Swiss Ball
Enzyme Activity Graph
Super Quad Stretch
Pelvic Symmetry and Glute Flexibility Stretches
Repositioning the Pelvis
Pre-Workout Glute Activation
Running by the Numbers Video Snapshots
Diagram of Energetic Systems
Taper Schedule
12-Weeks to 50k Schedules
GETTING STRONGER
How to Perform the Conventional Deadlift
Brench-Press Plyometrics
The Torture Twist
The Sumo Deadlift