The 4-Hour Body

Synopsis

This book will redefine how you approach losing weight. Based on over 15 years of research and with personal stories, amazing before and after photos, recipes and sidebars, The 4-Hour Body, from international bestselling author Tim Ferriss, will give unbelievable results and change the way you look forever.

'Mr. Ferriss makes difficult things seem very easy' -- NY Times
'The Superman of Silicon Valley' - Wired
'This book has changed my life' -- ***** Reader review
'An uncommon genius' -- ***** Reader review
'This book is awesome' -- ***** Reader review
'Educational and mind blowing' -- ***** Reader review
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Whatever your physical goal, The 4-Hour Body eclipses every other health manual by sharing the best kept secrets in the latest science and research to provide new strategies for redesigning the human body.

And you don't need to exhaust yourself. International bestselling author, Timothy Ferriss, helps you reach your true genetic potential in 3-6 months with a commitment of less than four hours per week. You can pick and choose from a menu of options, from simple to extreme, for dramatic body changes.

Packed full of personal case studies, before and after photos, recipes and top tips, this book will help you achieve your body goals in record time.

About the Publisher

Vermilion

Covering the areas of personal development, health, diet, relationships, psychology and parenting, Vermilion?s titles combine cutting-edge research with reassuring, straight forward strategies to motivate, instruct and comfort. With authoritative, practical and inspirational advice from respected authors such as Oliver James, Tim Ferris, Gina Ford, Dr Atkins, Edward de Bono, Dr Phil McGraw, Lynda Field and Judi James, Vermilion books really change lives.

Summary

Chapter 1: The Slow-Carb Diet

* Summary: A low-carb diet that focuses on "slow-burning" complex carbohydrates and proteins, resulting in sustained energy levels and reduced cravings.
* Real Example: Replacing sugary cereals with eggs and oatmeal for breakfast.

Chapter 2: The 4-Hour Workout

* Summary: A minimalist workout routine that uses compound exercises and high-intensity intervals (HIIT) to maximize results in a short timeframe.
* Real Example: Performing squats, lunges, and push-ups in a circuit with 30 seconds of work followed by 20 seconds of rest.

Chapter 3: The 30-Minute Miracle

* Summary: A guided meditation practice that clears the mind and promotes relaxation, sleep, and stress reduction.
* Real Example: Sitting in a quiet place with your eyes closed, focusing on your breath and repeating a mantra.

Chapter 4: The Intermittent Fast

* Summary: A pattern of eating that alternates between periods of fasting and eating, using the body's natural fat-burning mechanisms.
* Real Example: Eating within an 8-hour window each day and fasting for the remaining 16 hours.

Chapter 5: The Cheater's Diet

* Summary: Incorporating cheat meals into the Slow-Carb Diet to prevent cravings and make the diet more sustainable.
* Real Example: Having a cheat meal once a week where you can indulge in foods outside of the slow-carb list.

Chapter 6: Cardio Acceleration

* Summary: Using advanced cardiac training techniques to burn more fat and improve cardiovascular health.
* Real Example: Incorporating sprints or uphill running into your cardio routine.

Chapter 7: Cold Thermogenesis

* Summary: Exposing the body to cold temperatures to increase metabolism and brown adipose tissue (BAT), which burns fat for heat.
* Real Example: Taking cold showers or spending time in cold environments.

Chapter 8: The Sex Drive Boost

* Summary: Lifestyle modifications and supplements that enhance libido and sexual function.
* Real Example: Consuming zinc and vitamin D supplements, getting enough sleep, and engaging in regular exercise.

Chapter 9: The 4-Hour Sleep

* Summary: A holistic approach to sleep that includes optimizing sleep environment, regulating hormones, and establishing a consistent sleep schedule.
* Real Example: Blocking out light with blackout curtains, avoiding caffeine before bed, and going to sleep at the same time each night.

Chapter 10: The Bulletproof Diet

* Summary: A high-fat, low-carb diet that emphasizes the consumption of nutrient-rich foods.
* Real Example: Eating a diet rich in grass-fed butter, coconut oil, and vegetables.