Read this useful summary of The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Tim Ferriss - author of the wildly popular (and life changing for me) "The 4 Hour Work Week".

Firstly - "The 4 Hour Body"can be a short quick read in that each of the main sections is only around 150 pages (there are around 570 pages in total). So you can skip to the parts that interest you without having to wade through any previous chapter to understand it. I doubt if any section will take you more than 40 minutes to read. And in typical Tim Ferriss style - it's written in a punchy, no-BS straightforward manner that has won so many admirers (and irritated others).

The book asks:

- Can you reach your genetic potential in just 6 months?

- Can you lose more fat than a marathon-runner but do it by binge-eating?

- Can you get by with only 2 hours of sleep in a day but perform better than if you had slept for 8 hours?

- Can you give your female partner unbelieveable orgasms that will have her begging for more?

- Can you increase your testosterone and sperm count levels?

- Can you reverse so-called 'permanent' injuries?

If you follow it, it promises that you'll be stronger, fitter, thinner, more muscly and be able to keep any woman happy in bed. Pretty modest, eh?! Timothy Ferriss has spent 10 years testing and researching these methods and has boiled them down to the key, most useful and effective points and principles. He says it's actually sometimes the tiniest changes you make to your diet, exercise program and daily habits that can produce the most effective results. Is it too good to be true? Well - read on.

SUMMARY OF The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

Ferriss starts first with an introduction the basic concept of "Minimum Effective Dose" which is the absolute bare minimum required to get the maximum impact. Basically his neat way of describing something like the Pareto Principle or the 80/20 rule. Less work for more impact? I'm liking it already. Then there's a little bit of self-help thrown in there in that we have total control of our mind and body and that's why we can create our own destiny and our body in the image we want.

Chapter Three is all about shedding body fat. Or how to lose 20 pounds in 30 days without even having to exercise. There's also a useful section about NOT gaining fat during holiday periods (thanksgiving, weekends, Christmas, vacations) but still allowing yourself to binge and indulge. Now that's practical advice for you. So how to lose body fat the easy way?

- don't drink calories. So avoid the lattes, soups, sauces that hide so much fat and calories. Stick to water.

- skip 'white' carbohydrates such as pasta, bread, rice

- don't eat fruit - controversial advice but a lot of fruit contains large amounts of sugar

- don't be too strict on yourself - take one day off every week so that you don't drive yourself nuts with self-restraint: this often leads to frustration and then a sudden burst of binging as you feel like 'you deserve it'.

- and unlike other diet advice books, Ferriss is not into variety. He says stick to a few sensible recipes and just eat them over and over again

Tim Ferriss calls it the "Slow Carb diet". The diet is actually similar to the Paleo diet otherwise known as the Caveman dieting approach.

Chapter Four is about adding muscle.

If you want to gain lean weight, he thinks the best programs to follow are Occam's Protocol (short intense workouts with at least 200 grams of protein a day), and GOMAD (a gallon of milk a day)

Chapter Five is about improving your sex life. You need to work with the woman to help herself bring her body to orgasm, explain what you are doing, spend at least 15 minutes gently stroking her clitoris, and change your angle and pressure during penetration helps too.

Chapter Six: Getting better quality sleep

If you want to survive on less than 8 hours sleep a night but feel like you have more energy, then take a lot of 20 minute naps a day.

However, if you still want to get a 'normal' night's sleep, then eat a large protein and fat-filled meal three hours before bedtime, take a cold bath one hour before you sleep, keep the temperature of your bedroom at around 60 to 70 degrees Fahrenheit and use a humdifier to keep a cool mist in your room.

Chapter Seven: Curing so-called permanent or long-lasting injuries.

Probably a controversial section here as Tim Ferriss advocates an injection containing a mix of Stem cell factor, platelet-rich plasma, Bone morphogenic proteint-7 plus an Insulin-like growth factor (obviously - only follow under advice of a health professional!!)

Chapter Eight: Running better, further and faster

Tim Ferriss worked with a world-champion triathlete, Ken Mierke, to go from running 5KM to 50KM in just 12 weeks through technique changes in his arm movement, stride rate and body positioning.

He worked with sprinter, Joe DeFranco to improve the start of his sprint - by changing the start alone and taking that momentum forward, Ferriss was able to improve his dash by 0.33 seconds in just two days of work.

The final chapter looks into how to live longer. Ferriss suggests taking 5-10 grams of Creatine Monohydrate per day which is an organic acid which helps give energy to muscles, plus donating blood on a regular basis (good for your body and mankind - win-win) and go through fasting and protein cycling periods. Protein cycling is when you control your protein intake : eating less protein on some days then ramping up the intake which is said to help the function of your kidneys and liver.


  • Every thing is clearly explained but without boring you to tears with mumbo-jumbo and theories
  • It's a very entertaining read as Tim Ferriss uses his own body as a science experiment - so he has develop these body-changing formulas through real experience
  • Tim has opened up his contact list and interviewed top athletes, business people and even visited black market set ups. For example, he once asked Richard Branson (from the Virgin company) about his secret of success and Richard Branson simply answerered 'work out'.


  • There is nothing earth-shattering unique about the book
  • There's very little on the psychology, motivation of weight-loss which is a vital component of any fitness and diet regime
  • Most of Tim's tests have been on his own body, so it's not exactly the most scientific research around: but then again - he has tested diet and fitness programs which in turn have been used and developed by experts

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The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman