The 4-Hour Body_ An Uncommon Guide to Ra - Timothy Ferriss [2]
The Sharapova Sit-Up: Janda
Bench Pressing 854 Pounds: Set up
Bench Pressing 854 Pounds: Technique
FROM SWIMMING TO SWINGING
Full Stroke
The Cushion
The Slot
Impact Position
Historical CSRs
Area of Impact (AOI)
Angle L
Practicing Your Angles
APPENDICES AND EXTRAS
Weight (Food) Conversions
Body Weight Conversions
Volume (Food) Conversions
Muscles of the Body (Partial)
Today’s Random Medical News
P-Value Grid
Number of Respondents by Weight Loss
Average Weight Lost by Number of Meals Per Day
CONTENTS
LIST OF ILLUSTRATIONS
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: PAGG
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 (Partial)
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
ACKNOWLEDGMENTS
PHOTO AND ILLUSTRATION CREDITS
INDEX
TIM’S DISCLAIMER
Please don’t be stupid and kill yourself. It would make us both quite unhappy. Consult