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

I liked the book. I will not pretend that the book is perfect or fails, or something. I enjoy reading it and everything Tim Ferriss put in it. I also benefited from some of its recommendations (not all). This is what is in the book so you can make your own decision. I have read all 571 pages and I've tried most of the strategies.

Here's what it is:

Chapter 1: Fundamentals--First And Foremost
* Ferriss describes "the minimum effective dose" (done the bare minimum to get the most desired outcome).

Chapter 2: Ground Zero--Getting Started and Swaraj
* Use Mahatma Gandhi Reference in the case that we can govern our own body and destiny who deliberately chose to do so.


Chapter 3: Subtracting Fat
Five rules to reduce body fat:

1. Avoid "white" carbs

2. Eating the same foods over and over again a few

3. Do not drink calories

4. Do not eat fruit

5. Take a day off per week

* The Lost Art of madness: the specific measures to minimize weight gain, while waste

Chapter 4: Adding Muscle
* Building the Perfect Posterior

* Ferriss turns the table for readers who want to gain weight, offering strategies on how to gain 34 pounds in 28 days with exercises like the Memorandum of Occam, the effect of bike shed, and shaped press (gallons of milk per day.)

Chapter 5: Improving Sex
* Ferriss tells the story of a promise he made to a yoga instructor in women who have never experienced an orgasm in her life that he "fix their inability to orgasm"

* Women have to be "out there".

* Men need to change the angle and pressure distribution.

* The 15-minute female orgasm

1. Tell your partner you will touch her

2. Be in position

3. Find the clitoris and gently stroke the upper quadrant Point for 15 minutes.

Chapter 6: Perfecting Sleep
How to sleep faster:

* Focus on getting to sleep

* 67 º F to 70 º F is the best room temperature for sleep

* Eat a meal high in fat and protein-dominated meal three hours before bedtime

* Use a dark bedroom

* Take a cold shower an hour before bedtime

* Use a cool-mist humidifier to generate

* Try to sleep in the position of half-military analysis

How to sleep less and feel good

* Learn how to manipulate the sleep cycle in REM sleep to stay longer

* Take frequent 20-minute nap during the day

Chapter 7: Reversing Injuries
$ 10,000 FIX: Ferriss cured of his "permanent" injury by receiving a concoction of chemicals (platelet-rich plasma, stem cell factor, bone morphogenetic proteint-7, the growth factor insulin-like 1) by injection.

The cheapest fix in several phases:

* Step 1: Movement

* Step 2: Manipulaiton

* Step 3: Drugs

* Step 4: Surgery

Chapter 8: Running Faster and Farther
* Jump up: Joe DeFranco, a renowned coach of the NFL Scouting Combine, worked with Ferriss on the shoulder, arm position before the jump, the hip flexors and squatting allowed to jump three inches vertically Ferriss high in 48 hours.

* Run faster: Joe DeFranco also trained Ferriss on how to run the placeholder fastest 40-yard line by correcting Ferriss' line and arm at the starting line. Ferriss is advised to keep his head down, the knee head of his toes to the chin tucked and upper head of the lower body, and take a few steps. Ferriss has improved its control panel 40 yards in 0.33 seconds in 48 hours.

* Running on: Ferriss trains by running 400 meters several times (and again), while controlling the amount of repetitions, the maximum of effort and time to rest. Ken Mierke, a world champion triathlete has contributed to its passage rate, welding position and movement of the arms. With preparation, biomechanics and training, Ferriss was able to increase his distance of 5 km race of 50Km in 12 weeks.

Chapter 9: Getting Stronger
The beads in this chapter to become stronger than experienced Ferriss include:

* Dynamic Stretching

* Bench press, push-ups, deadlift to knees

* Static stretching

* Hold "time under tension", while you raise less than 10 seconds to avoid fatigue.

* T"Lift heavy loads, but not difficult "

* Keep your training time (day or night) consistent.

Chapter 10: From Swimming to Swinging
* Ferriss learned to swim effortlessly in 10 days

* How to swing a bat like Babe Ruth

* How to keep your breath as long as Houdini and David Blaine

Chapter 11: On Longer and Better Life
* Take 5-10 grams of creatine per day

* Correction of protein and cycling

* To donate blood

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