The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman - Timothy Ferriss (0)

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PRAISE  FOR
The 4- Hour  Workweek
“This is a  whole  new bal   gameHighly  recommended.” —Dr.  Stewart  D. Friedman, adviser to
Jack  Welch  and  former   director  of the  Work /Life Integration  Program  at the Wharton School,
University  of Pennsylvania
“It’s about time this book was writ en. It is a long-overdue manifesto for the  mobile  lifestyle,
and  Tim  Ferriss  is  the   ideal   ambassador.  This  wil   be  huge.”  —Jack  Can eld,  cocreator  of
Chicken   Soup  for the  Soul ®, 100+ mil ion copies  sold
“Stunning and  amazing . From mini-retirements to  outsourcing  your life, it’s al   here . Whether
you’re a  wage  slave or a  Fortune  500 CEO, this book wil   change  your life!” — Phil  Town, New
York   Times  bestsel ing  author  of  Rule  #1
“The 4-Hour Workweek is a new way of solving a very old problem: just how can we work to
live  and  prevent  our  lives  from being al  about work? A world of in nite options awaits those
who would read this book and be inspired by it!” —Michael E.  Gerber , founder and chairman of
E- Myth   Worldwide  and the world’s #1 smal  business  guru
Timothy   has  packed  more  lives  into  his  29   years    than   Steve   Jobs   has  in  his  51.”  —Tom
Foremski, journalist and  publisher  of SiliconVal eyWatcher.com
“If you want to live life on your own  terms , this is your blueprint.” — Mike  Maples, cofounder
of Motive Communications (IPO to $260M  market  cap) and  founding  executive of  Tivoli  (sold
to IBM for $750M)
Thanks  to Tim Ferriss, I have more time in my life to  travel , spend time with family, and write
book blurbs. This is a dazzling and highly useful work.” —A. J. Jacobs,  editor -at-large of Esquire
magazine  and author of The  Know -It-Al
“Tim  is   Indiana    Jones   for  the   digital   age.  I’ve   already   used  his   advice   to  go  spear shing  on
remote  islands  and ski the  best   hidden  slopes of Argentina. Simply put, do what he  says  and
you  can  live  like  a  mil ionaire.”  — Albert   Pope,  derivatives   specialist   at  UBS  World
Headquarters
Reading  this book is like put ing a few zeros on your  income . Tim brings lifestyle to a new
level— listen   to  him!”  —Michael  D.  Kerlin,   McKinsey   &  Company  consultant  to  Bush- Clinton
Katrina Fund and a J. Wil iam Fulbright Scholar
Part   scientist  and part  adventure   hunter , Tim Ferriss has created a  road  map for an entirely
new  world.  I  devoured  this  book  in  one  sit ing  —I  have   seen    nothing   like  it.”  —Charles  L.
Brock , chairman and CEO of Brock Capital Group; former CFO, COO, and general counsel of
Scholastic, Inc.; and former  president  of the Harvard Law School  Association
“Outsourcing is no longer just for Fortune 500  companies . Smal  and mid- sized   rms, as wel  as
busy   professionals,  can  outsource  their  work  to   increase   their  productivity  and  free  time  for
more  important  commitments. It’s time for the world to take  advantage  of this  revolution .” —
Vivek Kulkarni, CEO of Brickwork India and former IT secretary of Bangalore; credited as the
techno -bureaucrat” who helped make Bangalore an IT destination in India
“Tim is the master! I should know. I fol owed his rags to riches  path  and  watched  him transform
himself  from  competitive    ghter  to entrepreneur. He  tears  apart conventional assumptions  until
he  nds a bet er way.” —Dan Partland, Emmy  Awardwinning  producer of American High and
Welcome  to the Dol house
“The 4-Hour Workweek is an absolute necessity for those adventurous souls who want to live
life to its ful est. Buy it and read it  before  you  sacri  ce any more!” —John Lusk, group product
manager  at  Microsoft  World Headquarters
“If  you  want  to  live  your  dreams  now,  and  not  in  20  or  30  years,  buy  this  book!”  —Laura
Roden,  chairman  of  the   Silicon   Val ey  Association  of  Startup  Entrepreneurs  and  a  lecturer  in
Corporate   Finance  at San Jose State University
“With this kind of time  management  and  focus  on the important things in life, people should be
able  to get 15 times as much  done  in a normal workweek.” —Tim Draper, founder of Draper
Fisher Jurvetson, financiers to innovators  including  Hotmail,  Skype , and Overture.com
“Tim  has  done  what  most  people  only   dream   of  doing.  I  can’t  believe  he  is   going   to  let  his
secrets  out  of  the  bag.  This  book  is  a  must  read!”  — Stephen   Key,  top   inventor   and   team
designer  of  Teddy  Ruxpin  and   Lazer   Tag  and  a  consultant  to  the   television   show American
Inventor
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,
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  Studiounless  otherwise noted in the  Photo  and Illustration Credits  section
Jacket  front -flap  photos : (top) (c) Mark Reifkind; ( bottom ) (c) Photos taken by  Inge   Cookprovided  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   ZEROGETTING   STARTED  AND SWARAJ
Comparison  of Methods for Estimating % Bodyfat
Male   Examples —Bodyfat
Female  Examples—Bodyfat
Ramit Sethi’s Bet ing  Chart
Weight Glide Path
SUBTRACTING FAT
Comparison of Dietary  Fats  and Oils
Air Squats
Wal  Presses
Chest  Pul s
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 Ket lebel   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
Pul -down
Machine   Shoulder  Press
The  Locked   Position
Slight Incline/Decline Bench Press
Leg Press
Leg Press
Barbel  Overhead Press
Squat
Sample Workouts Calendars
The “Yates”  Bent  Row
The  Reverse   Drag   Curl
Sacroplasmic Hypertrophy and Myofibril ar 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 Pil ow
Active  Bridges with Pil ow
Supine  Groin Progressive in Tower
Alternative : Supine Groin on  Chair
Air Bench
ART, Before and After
Thoraco-dorsal  Fascia
The  Chop  and  Lift
Ful  and  Half -Kneeling
Ideal Placement on One Line
Tricep  Rope  At achment
Single -Leg Flexibility  Assessment
Down- Left  Chop Ideal Placement
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  Bal
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
The  Sharapova  Sit-Up: Janda
Bench  Pressing  854  Pounds : Set up
Bench Pressing 854 Pounds: Technique
FROM  SWIMMING  TO  SWINGING
Ful   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
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 Ef ective  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  Real  y?
From Photos to  FearMaking   Failure  Impossible
SUBTRACTING FAT
   BASICS
The  Slow - Carb   Diet  I: How to  Lose  20 Pounds in 30  Days   Without  Exercise
The Slow-Carb Diet I : 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 Actual y 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 I : 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
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 I : Running Faster
Ultraendurance I: Going from 5K to 50K in 12 Weeks—Phase I
Ultraendurance I : Going from 5K to 50K in 12 Weeks—Phase I
GETTING STRONGER
Ef ortless 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  Ef ortlessly 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
Get ing Tested—From Nutrients to Muscle Fibers
Muscles of the Body (Partial)
The Value of Self-Experimentation
Spot  ing Bad Science 101: How Not to  Trick  Yourself
Spot ing Bad Science 102: So You Have a Pil  …
The Slow-Carb Diet—194 People
The Slow-Carb Diet—194 People
Sex Machine I :  Details  and Dangers
The Meatless Machine I:  Reasons  to Try a  Plant - Based  Diet for Two Weeks
The Meatless Machine I : A 28-Day  Experiment
BONUS  MATERIAL
Spot  Reduction  Revisited: Removing Stubborn Thigh Fat
Becoming  Brad  Pit : Uses and Abuses of DNA
The  China   Study : A Wel -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 kil  yourself. It would make us both  quite   unhappy . Consult a  doctor
before doing  anything  in this book.
PUBLISHER’S DISCLAIMER
The material in this book is for informational  purposes  only. As each  individual  situation is
unique , you should use  proper  discretion, in consultation with a health care practitioner, before
undertaking the diet, exercises, and techniques  described  in this book. The author and publisher
expressly disclaim responsibility for any  adverse  ef  ects  that may  result  from the use or
application  of the information contained in this book.
ON THE SHOULDERS OF GIANTS
I am not the  expert . I’m the  guide  and  explorer .
If you  nd anything amazing in this book, it’s thanks to the bril iant minds who helped as
resources,  critics , contributors, proofreaders, and references. If you  nd anything  ridiculous  in
this book, it’s because I didn’t heed their advice.
Though indebted to hundreds of people, I  wish  to thank a few of  them  up-front, here listed in
alphabetical  order  (stil  more in the acknowledgments):
Alexandra   Carmichael
Andrew  Hyde
Ann Miura-ko PhD
Barry Ross
Ben Goldacre MD
Brian  MacKenzie
Casey  Viator
Chad  Fowler
Charles Poliquin
Charlie  Hoehn
Chris  Masterjohn
Chris Sacca
Club  H Fitness
Craig  Buhler
Daniel Reda
Dave  Palumbo
David Blaine
Dean  Karnazes
Dorian  Yates
Doug McGuf  MD
Dr. John Berardi
Dr.  Justin  Mager
Dr. Lee Wolfer
Dr.  Mary  Dan Eades
Dr. Michael Eades
Dr. Ross Tucker
Dr.  Seth   Roberts
Dr.  Stuart  McGil
Dr. Tertius Kohn
Dr. Timothy Noakes
Dustin Curtis
Dustin Curtis
El ington Darden PhD
Eric   Foster
Gary  Taubes
Gray Cook
Jaime  Ceval os
JB  Benna
Jef rey B. Madof
Joe DeFranco
Joe Polish
John Romano
Kel y Starret
Marie Forleo
Mark Bel
Mark Cheng
Marque Boseman
Marty  Gal agher
Mat  Brzycki
Mat  Mul enweg
Michael El sberg
Michael  Levin
Mike  Mahler
Mike Maples
Nate  Green
Neil  Strauss
Nicole  Daedone
Nina  Hartley
Pavel  Tsatsouline
Pete  Egoscue
Phil Libin
Ramit Sethi
Ray Cronise
Scot   Jurek
Sean Bonner
Tal ulah Sulis
Terry  Laughlin
The Dexcom Team
(especial y Keri Weindel)
The OneTaste Team
The Kiwi
The Kiwi
Thomas  Bil ings
Tracy  Reifkind
Trevor Claiborne
Violet   Blue
Wil iam Llewel yn
Yuri V. Griko PhD
Zack  Even -Esh
START HERE
THINNER, BIGGER, FASTER, STRONGER?
How to Use This Book
How to Use This Book
Does history  record  any  case  in which the  majority  was right?
—Robert Heinlein
I love  fools ’ experiments.
I’m always making them.
—Charles  Darwin
MOUNTAIN  VIEW,  CALIFORNIA , 10 P.M.,  FRIDAY
Shoreline Amphitheater was rocking.
More than 20,000 people had turned out at  northern  California’s largest music venue to
hear   Nine   Inch  Nails,  loud  and in  charge , on what was  expected  to be their last  tour .
Backstage,  there  was more  unusual  entertainment.
“Dude, I go into the stal  to take care of business, and I  look  over and see the top of Tim’s
head   popping    above   the  divider.  He  was  doing  f*cking  air  squats  in  the  men’s   room   in
complete silence.”
Glenn , a videographer and  friend , burst out laughing as he reenacted my technique. To be
honest, he needed to get his thighs closer to paral el.
Forty  air squats, to be exact,” I of  ered .
Kevin   Rose , founder of  Digg , one of the top-500 most popular websites in the world, joined
in the laughter and raised a  beer  to  toast  the incident. I, on the other  hand , was  eager  to  move
on to the main event.
In the next 45 minutes, I consumed  almost  two ful - size   barbecue  chicken pizzas and three
handfuls of mixed nuts, for a cumulative  total  of about 4,400 calories. It was my  fourth   meal  of
the day,  breakfast   having  consisted of two  glasses  of grapefruit juice, a large cup of co ee with
cinnamon , two  chocolate  croissants, and two  bear  claws.
The more  interesting  portion of the story started wel  after Trent Reznor left the stage.
Roughly 72  hours   later , I tested my bodyfat percentage with an ultrasound analyzer  designed
by a physicist out of  Lawrence  Livermore National  Laboratory .
Charting the progress on my latest experiment, I’d  dropped  from 11.9% to 10.2% bodyfat, a
14% reduction of the total fat on my body, in 14 days.
How?  Timed  doses of garlic,  sugar  cane, and tea extracts,  among  other things.
The  process  wasn’t punishing. It wasn’t  hardTiny   changes  were al  it  took . Tiny changes that,
while  smal  in isolation, produced enormous changes when used in combination.
Want  to   extend   the  fat- burning   half-life  of  ca eine? Naringenin,  a  useful  lit le  molecule  in
grapefruit juice, does just the trick.
Need to increase insulin  sensitivity  before bingeing  once  per week? Just add some cinnamon
to your pastries on Saturday  morning , and you can get the job done.
Want to blunt your  blood  glucose for 60 minutes while you eat a high-carb meal guilt-free?
There are a half-dozen options.
But 2% bodyfat in two weeks? How can that be possible if many general practitioners  claim
that it’s impossible to lose more than two pounds of fat per week? Here’s the sad  truth : most of
the one-size-fits-al  rules, this being one example,  haven ’t been  field -tested for  exceptions .
You can’t change your muscle  fiber  type?  Sure  you can. Genetics be damned.
Calories in and calories out? It’s incomplete at best. I’ve lost fat while grossly overfeeding.
Calories in and calories out? It’s incomplete at best. I’ve lost fat while grossly overfeeding.
Cheesecake be praised.
The list  goes  on and on.
It’s obvious that the rules  require  some rewriting.
That’s what this book is for.
Diary  of a Madman
The  spring  of 2007 was an  exciting  time for me.
My  rst book, after being turned down by 26 out of 27 publishers, had just hit the New York
Times  bestsel er  list  and   seemed   headed  for  #1  on  the  business  list,  where  it  landed   several
months later. No one was more dumbfounded than me.
One  particularly  beautiful morning in San Jose, I had my  rst  major  media  phone   interview
with  Clive   Thompson  of  Wired  magazine.  During  our pre-interview smal   chat , I apologized if I
sounded buzzed. I was. I had just  nished a 10-minute workout fol owing a  double   espresso  on
an empty stomach. It was a new experiment that would take me to single-digit bodyfat with
two  such  sessions per week.
Clive  wanted  to  talk  to me about e-mail and websites like Twit er. Before we got started, and
as a segue from the workout  comment , I joked that the major fears of modern man  could  be
boiled down to two things: too much e-mail and get ing fat. Clive laughed and agreed. Then we
moved on.
The interview  went  wel , but it was this o hand joke that  stuck  with me. I retold it to dozens
of people over the subsequent  month , and the response was always the  same : agreement and
nodding.
This book, it seemed, had to be writ en.
The wider world thinks I’m obsessed with time management, but they haven’t seen the other
—much more legitimate, much more ridiculous—obsession.
I’ve recorded almost every workout I’ve done  since  age 18. I’ve had more than 1,000 blood
tests1 performed since 2004, sometimes as often as every two weeks,  tracking  everything from
complete   lipid   panels,  insulin,  and  hemoglobin  A1c,  to  IGF-1  and  free  testosterone.  I’ve  had
stem cel   growth  factors imported from Israel to reverse “permanent” injuries, and I’ve  own to
rural  tea farmers in China to  discuss  Pu-Erh tea’s e ects on fat-loss. Al  said and done, I’ve  spent
more than $250,000 on  testing  and tweaking over the last decade.
Just as some people have  avant -garde furniture or artwork to decorate their  homes , I have
pulse  oximeters,  ultrasound   machines ,  and  medical   devices  for  measuring  everything  from
galvanic  skin  response to REM sleep. The  kitchen  and  bathroom  look like an ER.
If you think that’s craziness, you’re right. Fortunately, you don’t need to be a  guinea  pig to
benefit  from one.
Hundreds of men and  women  have tested the techniques in The 4-Hour Body (4HB) over the
last two years, and I’ve tracked and graphed hundreds of their  results  (194 people in this book).
Many have lost more than 20 pounds of fat in the  rst month of experimentation, and for the
vast majority, it’s the first time they’ve ever been able to do so.
Why do 4HB approaches work where  others  fail?
Because  the  changes  are  either  smal   or   simple ,  and  often  both.  There  is  zero  room  for
misunderstanding,  and   visible   results  compel  you  to   continue .  If  results  are   fast   and
misunderstanding,  and  visible  results  compel  you  to  continue.  If  results  are  fast  and
measurable,2 self-discipline isn’t needed.
I can give you every popular diet in four lines.  Ready ?
• Eat more  greens .
• Eat less  saturated  fat.
• Exercise more and  burn  more calories.
• Eat more  omega -3 fat y acids.
We won’t be covering any of this. Not because it doesn’t work—it does … up to a point. But
it’s not the type of advice that wil  make  friends  greet you with “What the #$%& have you been
doing?!”, whether in the dressing room or on the  playing  field.
That  requires  an altogether dif erent approach.
The Unintentional  Dark  Horse
Let’s be  clear : I’m neither a doctor nor a PhD. I am a meticulous data cruncher with  access  to
many of the world’s best athletes and scientists.
This  puts  me in a  rather  unusual position.
I’m able to pul  from disciplines and subcultures that rarely touch one  another , and I’m able
to  test  hypotheses  using  the  kind  of  self-experimentation mainstream  practitioners  can’t
condone (though their help  behind  the scenes is  critical ). By chal enging  basic  assumptions, it’s
possible to stumble  upon  simple and unusual  solutions  to long-standing problems.
Overfat? Try timed  protein  and pre-meal  lemon  juice.
Undermuscled? Try  ginger  and sauerkraut.
Can’t sleep? Try upping your saturated fat or using  cold   exposure .
This  book  includes  the  ndings  of  more  than  100  PhDs,   NASA   scientists,  medical   doctors ,
Olympic   athletes,  professional   sports    trainers   (from  the  NFL  to  MLB),  world-record  holders,
Super  Bowl  rehabilitation  specialists , and even former  Eastern  Bloc coaches. You’l  meet some
of the most  incredible  specimens, including before-and-after transformations, you’ve ever seen.
I don’t have a publish-or-perish academic  career  to preserve, and this is a good  thing . As one
MD from a wel - known  Ivy  League  university said to me over  lunch :
We’re trained for 20 years to be risk-averse. I’d like to do the experimentation, but I’d risk
everything I’ve  built  over two decades of schooling and training by doing so. I’d need an
immunity necklace. The university would  never  tolerate it.
He then added: “You can be the dark horse.”
It’s a  strange  label, but he was right. Not just because I have no prestige to lose. I’m also a
former industry  insider .
From 2001 to 2009, I was CEO of a sports nutrition company with distribution in more than
a dozen countries, and while we fol owed the rules, it  became  clear that many others didn’t. It
wasn’t  the  most  pro table   option .  I  have  witnessed  blatant   lies   on  nutritional   fact   panels,
marketing  executives budgeting for FTC  nes in anticipation of lawsuits, and much  worse  from
some of the best-known  brands  in the business.3 I  understand  how and where consumers are
deceived. The darker tricks of the trade in supplements and sports nutrition—clouding results of
clinical  trials” and  creative  labeling as just two examples—are  nearly  the same as in biotech
“clinical trials” and creative labeling as just two examples—are nearly the same as in biotech
and Big Pharma.
I wil   teach  you to spot bad science, and  therefore  bad advice and bad  products .4
Late  one  evening  in the fal  of 2009, I sat eating cassoulet and  duck   legs  with Dr. Lee Wolfer
in  the  clouds  of  fog  known  as  San   Francisco .  The   wine   was  owing,  and  I   told   her  of  my
fantasies to  return  to a  Berkeley  or  Stanford  and pursue a doctorate in the  biological   sciences . I
was  brie  y a neuroscience major at Princeton University and dreamed of a PhD at the end of
my name. Lee is regularly published in  peer -reviewed  journals  and has been trained at some of
the   nest  programs in the world, including the University of California at San Francisco (UCSF)
(MD),  Berkeley  (MS),  Harvard  Medical  School  (residency),  the  Rehabilitation  Institute  of
Chicago  (fel owship), and  Spinal  Diagnostics in Daly City, California (fel owship).
She just smiled and raised a  glass  of wine before responding:
“You—Tim Ferriss—can do more  outside  the system than inside it.”
A Laboratory of One
Many of  these  theories have been kil ed o  only when some decisive experiment exposed
their  incorrectness  …  thus  the  yeoman  work  in  any  science  …  is  done  by  the
experimentalist, who must  keep  the theoreticians honest.
—Michio Kaku (Hyperspace), theoretical physicist and co-creator of  string  field theory
Most breakthroughs in  performance  (and appearance) enhancement start with  animals  and go
through  the fol owing adoption curve:
Racehorses → AIDS patients (because of muscle  wasting ) and bodybuilders → elite athletes
→  rich  people → the  rest  of us
The last  jump  from the rich to the general public can take 10–20 years, if it happens at al . It
often doesn’t.
I’m not suggesting that you start injecting yourself with odd substances never before tested on
humans .  I am  suggesting,   however ,  that   government   agencies  (the  U.S.   Department   of
Agriculture,  the  Food  and  Drug  Administration) are at  least  10 years behind  current  research,
and at least 20 years behind compel ing  evidence  in the field.
More than a decade ago, a  close  friend  named  Paul was in a car  accident  and su ered  brain
damage  that  lowered  his  testosterone   production .  Even  with  supplemental  testosterone
treatments  (creams,  gels,  short- acting   injectables)  and  after  visiting  scores  of  top
endocrinologists, he stil  su ered from the symptoms of low testosterone. Everything changed—
literal y overnight—once he  switched  to testosterone enanthate, a  variation  seldom seen in the
medical profession in the United States. Who made the  suggestion ? An advanced bodybuilder
who knew his biochemistry. It shouldn’t have made a dif erence, yet it did.
Do  doctors  normal y  take  advantage  of  the  50+  years  of   experience   that  professional
bodybuilders  have  testing,  even  synthesizing,  esters  of  testosterone?  No.  Most  doctors  view
bodybuilders  as  cavalier  amateurs,  and  bodybuilders  view  doctors  as  too  risk-averse  to  do
anything innovative.
This separation of the expertise  means  both  sides  suf er suboptimal results.
Handing your medical care over to the  biggest  man-goril a in your gym is a bad  idea , but it’s
important to look for discoveries outside of the usual suspects. Those closest to a problem are
important to look for discoveries outside of the usual suspects. Those closest to a problem are
often the least capable of seeing it with  fresh   eyes .
Despite the incredible progress in some  areas  of  medicine  in the last 100 years, a 60- year -old
in 2009 can  expect  to live an average of only 6 years longer than a 60-year-old in 1900.
Me? I plan on living to 120 while eating the best rib- eye cuts I can  find . More on that later.
Suf ice to say: for uncommon solutions, you have to look in uncommon  places .
The Future’s Already Here
In our current world, even if proper trials are funded for  obesity   studies  as just one example, it
might take 10–20 years for the results. Are you prepared to  wait ?
hope  not.
“Kaiser can’t talk to UCSF, who can’t talk to Blue  Shield . You are the arbiter of your health
information.” Those are the  words  of a  leading  surgeon at UCSF, who encouraged me to take
my papers with me before hospital records  claimed  them as their property.
Now the good news: with a lit le help, it’s never been  easier  to col ect a few data points (at
lit le   cost ),   track   them  (without  training),  and  make  smal   changes  that  produce  incredible
results.
Type  2  diabetics  going  o   of  medication  48  hours  after  starting  a  dietary   intervention ?
Wheelchair - bound  seniors  walking   again  after 14 weeks of training? This is not science  ction.
It’s being done today. As Wil iam  Gibson , who coined the  term  “cyberspace,” has said:
“The future is already here—it is just unevenly distributed.”
The 80/20 Principle: From Wal   Street
to the Human Machine
This  book  is  designed  to  give  you  the  most  important  2.5%  of  the   tools   you  need  for  body
recomposition and increased performance. Some short history can  explain  this odd 2.5%.
Vilfredo Pareto was a controversial economist-cum-sociologist who lived from 1848 to 1923.
His seminal work, Cours d’économie politique,  included  a then lit le  explored  “law” of income
distribution that would later bear his name: “Pareto’s Law,” or “the Pareto Distribution.” It is
more popularly known as “the 80/20 Principle.”
Pareto demonstrated a grossly uneven but predictable distribution of  wealth  in society—80
percent  of the wealth and income is produced and possessed by 20 percent of the population.
He  also  showed  that  this  80/20  principle  could  be   found   almost   everywhere ,  not  just  in
economics . Eighty percent of Pareto’s  garden  peas were produced by 20% of the peapods he
had planted, for example.
In  practice , the 80/20 principle is often much more disproportionate.
To  be  perceived  as  uent  in  conversational   Spanish ,  for  example,  you  need  an  active
vocabulary  of  approximately  2,500 high- frequency  words. This wil  al ow you to comprehend
more than 95% of al   conversation . To get to 98% comprehension would require at least  ve
years  of  practice  instead of  ve months. Doing the  math , 2,500 words is a mere 2.5% of the
estimated  100,000 words in the Spanish  language .
This means:
1. 2.5% of the total  subject  mat er provides 95% of the desired results.
2. This same 2.5% provides just 3% less benefit than put ing in 12 times as much ef ort.
This incredibly  valuable  2.5% is the key, the Archimedes  lever , for those who want the best
results in the least time. The trick is  finding  that 2.5%.5
This  book  is  not  intended  as  a  comprehensive   treatise   on  al   things  related  to  the  human
body. My  goal  is to  share  what I have found to be the 2.5% that delivers 95% of the results in
rapid  body redesign and performance enhancement. If you are already at 5% bodyfat or bench-
pressing 400 pounds, you are in the top 1% of humans and now in the world of incremental
gains.  This  book  is  for  the  other  99%  who  can  experience   near -unbelievable  gains  in  short
periods of time.
How to Use This Book— Five  Rules
It is important that you fol ow five rules with this book.  Ignore  them at your peril.
RULE #1. THINK OF THIS BOOK AS A  BUFFET .
Do not read this book from start to finish.
Most people won’t need more than 150 pages to reinvent themselves. Browse the table of
contents,   pick   the   chapters   that  are  most   relevant ,  and  discard  the  rest  …  for  now.  Pick  one
appearance goal and one performance goal to start.
The only mandatory sections are “Fundamentals” and “Ground Zero.” Here are some popular
goalsalong  with the corresponding chapters to read in the order listed:
RAPID FAT-LOSS
Al  chapters in “Fundamentals”
Al  chapters in “Ground Zero”
“The Slow-Carb Diet I and I ”
“Building the Perfect Posterior”
Total page count: 98
RAPID MUSCLE GAIN
Al  chapters in “Fundamentals”
Al  chapters in “Ground Zero”
“From Geek to Freak”
“Occam’s Protocol I and I ”
Total page count: 97
RAPID STRENGTH GAIN
Al  chapters in “Fundamentals”
Al  chapters in “Ground Zero”
“Ef ortless Superhuman” ( pure  strength, lit le mass gain)
“Pre-Hab: Injury-Proofing the Body”
Total page count: 92
RAPID  SENSE  OF TOTAL WELL-BEING
Al  chapters in “Fundamentals”
Al  chapters in “Ground Zero”
Al  chapters in “Improving Sex”
Al  chapters in “Perfecting Sleep”
“Reversing ‘Permanent’ Injuries”
Total page count: 143
Once you’ve selected the  bare  minimum to get started, get started.
Then, once you’ve commit ed to a plan of  action , dip back into the book at your  leisure  and
explore. Immediately  practical  advice is contained in every  chapter , so don’t discount  something
explore. Immediately practical advice is contained in every chapter, so don’t discount something
based on the title. Even if you are a  meat - eater  (as I am), for example, you wil   bene  t from
“The Meatless Machine.”
Just don’t read it al  at once.
RULE #2.  SKIP  THE SCIENCE IF IT’S TOO  DENSE .
You do not need to be a scientist to read this book.
For the geeks and the curious, however, I’ve included a lot of cool details. These details can
often  enhance  your results but are not  required  reading. Such sections are boxed and labeled
“Geek’s Advantage” with a “GA”  symbol .
Even if you’ve been intimidated by science in the past, I  encourage  you to browse some of
these GA sections—at least a few wil  o er some fun “holy sh*t!”  moments  and  improve  results
10% or so.
If  you  ever   feel    overwhelmed ,  though,  skip  them,  as  they’re  not  mandatory  for  the  results
you’re after.
RULE #3. PLEASE BE SKEPTICAL.
Don’t assume something is true because I say it is.
As  the   legendary   Timothy  Noakes  PhD,  author  or  co-author  of  more  than  400  published
research papers, is fond of saying: “Fifty percent of what we know is wrong. The problem is
that we do not know which 50% it is.” Everything in this book  works , but I have surely got en
some  of  the  mechanisms   completely   wrong.  In  other  words,  I  believe  the  how-to  is  100%
reliable, but some of the why-to wil  end up on the chopping block as we learn more.
RULE #4. DON’T USE SKEPTICISM AS AN EXCUSE FOR INACTION.
As the good Dr. Noakes also said to me about one Olympic training regimen: “This [approach]
could be total y wrong, but it’s a hypothesis worth disproving.”
It’s important to look for hypotheses worth disproving.
Science starts with educated (read:  wild -ass) guesses. Then it’s al   trial  and  error . Sometimes
you   predict   correctly  from  the   outset .  More  often,  you  make  mistakes  and  stumble   across
unexpected  ndings, which  lead  to new questions. If you want to sit on the sidelines and play
ful -time  skeptic,  suspending  action  until  a  scienti c   consensus   is  reached,  that’s  your   choice .
Just realize that science is,  alas , often as  political  as a  dinner   party  with die- hard Democrats
and Republicans. Consensus  comes  late at best.
Don’t use skepticism as a thinly veiled excuse for inaction or remaining in your comfort zone.
Be skeptical, but for the right  reason : because you’re  looking  for the most promising option to
test in real life.
Be proactively skeptical, not defensively skeptical.
Let me know if you make a cool  discovery  or  prove  me wrong. This book wil  evolve through
your feedback and help.
RULE #5. ENJOY IT.
I’ve included a lot of odd  experiences  and screwups just for simple entertainment value. Al  fact
and no play  makes  Jack a dul  boy.
Much of the content is intended to be read as the diary of a madman. Enjoy it. More than
anything,  I’d  like  to  impart  the  joy  of  exploration  and  discovery.   Remember :  this  isn’t  a
homework  assignment. Take it at your own  pace .
The Bil ionaire Productivity  Secret  and the Experimental Lifestyle
“How do you become more productive?”
Richard   Branson  leaned  back  and   thought   for  a  second.  The   tropical   sounds  of  his  private
oasis,   Necker   Island,  murmured  in  the  background.   Twenty   people  sat   around   him  at  rapt
at ention, wondering what a bil ionaire’s  answer  would be to one of the big questions— perhaps
the biggest question—of business. The group had been assembled by marketing impresario Joe
Polish to brainstorm growth options for Richard’s philanthropic  Virgin  Unite. It was one of his
many new ambitious  projects . Virgin Group already had more than 300 companies, more than
50,000 employees, and $25 bil ion per year in revenue. In other words, Branson had personal y
built an  empire  larger than the GDP of some  developing  countries. Then he broke the silence:
“Work out.”
He  was   serious   and  elaborated:   working   out   gave   him  at  least  four  additional  hours  of
productive time every day.
The cool breeze punctuated his answer like an  exclamation  point.
4HB is intended to be much more than a book.
I view 4HB as a manifesto, a cal  to arms for a new  mental  model of living: the experimental
lifestyle. It’s up to you—not your doctor, not the  newspaper —to learn what you best  respond  to.
The benefits go far  beyond  the physical.
If you understand politics wel  enough to  vote  for a president, or if you have ever  led  taxes ,
you can learn the few most important scienti c rules for redesigning your body. These rules wil
become your friends, 100% reliable and trusted.
This changes everything.
It  is  my   sincere   hope,  if  you’ve  su ered  from  dissatisfaction  with  your  body,  or  confusion
regarding diet and exercise, that your life wil  be  divided  into before-4HB and after-4HB. It can
help you do what most people would  consider  superhuman, whether losing 100 pounds of fat
or  holding  your breath for five minutes. It al  works.
There is no high priesthood—there is  cause  and ef ect.
Welcome to the director’s chair.
Al es mit Maß und Ziel,
Timothy Ferriss
San Francisco, California
June  10, 2010
Get ing Tested
There are dozens of  tests  mentioned  throughout  this book. If you ever ask yourself “How do I
get that tested?” or wonder where to start, the “Get ing Tested” list on this page is your  step -by-
step guide.
Quick   Reference
Not  sure  how  much  a   gram   is,  or  what  the  hel   4  ounces  is?  Just  ip  to  the  common
measurements on this page and unleash your inner  Julia   Child .
Endnotes and Citations
This book is very wel  researched.
It’s also big enough to club a baby seal. If you real y want to make your eyes glaze over, more
than  500  scienti c  citations  can  be  found  at www.fourhourbody.com/endnotes,  divided  by
chapter and with relevant  sentences  included.
Resources
To  spare  you the headache of typing out paragraph-long URLs, al  long  website  addresses have
been  replaced  with  a  short www.fourhourbody.com  address  that  wil   send  you  to  the  right
place .
Got it? Good. Let’s move on to the mischief.
 
End of Chapter  Notes
1. Multiple tests are often performed from single blood draws of 10–12 vials.
2. Not just noticeable.
3. There are, of  course , some outstanding companies with  solid  R&D and uncompromising ethics, but they are few and far
between .
4. I have absolutely no financial  interest  in any of the supplements I recommend in this book. If you  purchase  any  supplement
from a  link  in this book, an affiliate commission is  sent  directly to the nonprofit DonorsChoose.org, which helps public
schools in the United States.
5. Philosopher Nassim N. Taleb noted an important  difference  between language and biology that I’d like to underscore: the
former is largely known and the  latter  is largely unknown. Thus, our 2.5% is not 2.5% of a perfect finite body of  knowledge ,
but the most empirically valuable 2.5% of what we know now.
FUNDAMENTALS—
FIRST AND FOREMOST
THE MINIMUM EFFECTIVE DOSE
From Microwaves to Fat-Loss
Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take  away .
Antoine  de Saint-Exupéry
Arthur  Jones was a precocious young child and particularly fond of  crocodiles .
He read his  father ’s  entire  medical library before he was 12. The home environment might
have had something to do with it, seeing as his parents,  grandfather , great-grandfather, half-
brother , and half- sister  were al  doctors.
From  humble  beginnings  in   Oklahoma ,  he  would  mature  into  one  of  the  most  in uential
gures in the exercise science world. He would also become, in the words of more than a few, a
particularly “angry  genius .”
One of Jones’s protégés, El ington Darden PhD,  shares  a prototypical Jones anecdote:
In 1970, Arthur invited  Arnold  [Schwarzenegger] and  Franco  Colombu to visit him in Lake
Helen,  Florida , right after the 1970 Mr.  Olympia . Arthur picked them up at the  airport  in
his Cadil ac, with Arnold in the passenger  seat  and Franco in the back. There are probably
12  stoplights  in  between  the  airport  and  the  Interstate,  so  it  was  a  lot  of  stop-and-go
driving .
Now, you have to know that Arthur was a man who  talked  loud and dominated every
conversation. But he couldn’t get Arnold to  shut  up. He was just blabbing in his  German  or
whatever and Arthur was having a hard time  understanding  what he was saying. So Arthur
was get ing annoyed and told him to  quiet  down, but Arnold just  kept   talking  and talking.
By the time they got onto the Interstate, Arthur had had enough. So he pul ed over to the
side of the road, got out,  walked  around, opened Arnold’s  door , grabbed him by the  shirt
col ar, yanked him out, and said something to the ef ect of, “Listen here, you son of a
bitch . If you don’t shut the hel  up, a man twice your age is going to whip your ass right
out here in front of I-4 traf ic. Just  dare  me.”
Within  five  seconds  Arnold had apologized, got back in the car, and was a perfect
gentlemen for the next three or four days.
Jones was more frequently pissed of  than anything  else .
He  was  infuriated  by  what  he   considered   stupidity  in  every   corner   of  the  exercise  science
world, and he channeled this  anger  into defying the  odds . This included put ing 63.21 pounds
on  champion  bodybuilder Casey Viator in 28 days and put ing himself on the  Forbes  400 list by
founding and sel ing exercise  equipment  manufacturer  Nautilus , which was estimated to have
grossed $300 mil ion per year at its zenith.
He had no patience for fuzzy  thinking  in  elds that depended on scienti c clarity. In response
to researchers who  drew  conclusions about muscular  function  using electromyography (EMG),
Arthur at ached their machines to a cadaver and moved its  limbs  to record  similar  “activity.”
Internal   friction , that is.
Jones lamented his  eeting time: “My age being what it is,  universal  acceptance of what we
are now doing may not  come  within my  lifetime ; but it wil  come, because what we are doing
is  clearly   established  by simple  laws  of basic  physics  that  cannot  be denied forever.” He  passed
away on August 28, 2007, of natural  causes , 80 years old and as ornery as ever.
Jones left a number of important legacies, one of which wil  be the cornerstone of everything
Jones left a number of important legacies, one of which wil  be the cornerstone of everything
we’l  discuss: the minimum ef ective dose.
The Minimum Effective Dose
The  minimum  e ective  dose  (MED)  is  de ned  simply:  the  smal est  dose  that  wil   produce  a
desired  outcome .
Jones   referred   to  this  critical  point  as  the  “minimum  e ective   load ,”  as  he  was  concerned
exclusively  with weight-bearing exercise, but we wil  look at precise “dosing” of both exercise
and anything you ingest.1
Anything beyond the MED is wasteful.
To boil water, the MED is 212°F (100°C) at standard air pressure. Boiled is boiled. Higher
temperatures  wil  not make it “more boiled.” Higher temperatures just consume more resources
that could be used for something else more productive.
If you need 15 minutes in the sun to  trigger  a melanin response, 15 minutes is your MED for
tanning. More than 15 minutes is  redundant  and wil  just result in burning and a forced break
from the beach. During this forced break from the beach, let’s assume one week,  someone  else
who heeded his natural 15-minute MED wil  be able to  t in four more tanning sessions. He is
four shades darker, whereas you have returned to your pale pre-beach self. Sad lit le manatee.
In biological systems, exceeding your MED can freeze progress for weeks, even months.
In the  context  of body redesign, there are two  fundamental  MEDs to keep in mind:
To  remove   stored  fat → do the least  necessary  to trigger a fat-loss cascade of  specific
hormones.
To add muscle in smal  or large quantities → do the least necessary to trigger  local  (specific
muscles) and systemic (hormonal2) growth mechanisms.
Knocking  over  the  dominos  that  trigger  both  of  these   events    takes   surprisingly  lit le.  Don’t
complicate them.
For a  given  muscle  group  like  the  shoulders,  activating  the  local  growth  mechanism  might
require just 80 seconds of tension using 50 pounds once every  seven  days, for example. That
stimulus,  just  like  the  212°F  for  boiling  water, is  enough  to  trigger  certain  prostaglandins,
transcription  factors,  and  al    manner   of  complicated  biological  reactions.  What  are
“transcription factors”? You don’t need to know. In fact, you don’t need to understand any of the
biology, just as you don’t need to understand  radiation  to use a microwave  oven . Press a few
but ons in the right order and you’re done.
In our context: 80 seconds as a  target  is al  you need to understand. That is the but on.
If, instead of 80 seconds, you mimic a  glossy  magazine  routine —say, an arbitrary 5  sets  of 10
repetitions—it  is  the  muscular   equivalent   of  sit ing  in  the  sun  for  an  hour  with  a  15-minute
MED. Not only is this wasteful, it is a predictable path for preventing and reversing gains. The
organs  and glands that help  repair  damaged tissue have more limitations than your  enthusiasm .
The kidneys, as one example, can clear the blood of a  nite  maximum   waste   concentration  each
day  (approximately  450  mmol,  or  mil imoles  per  liter).  If  you  do  a  marathon  three-hour
workout and make your bloodstream look like an LA tra c jam, you  stand  the real  chance  of
hit ing a biochemical bot leneck.
Again: the good news is that you don’t need to know anything about your kidneys to use this
Again: the good news is that you don’t need to know anything about your kidneys to use this
information. Al  you need to know is:
80 seconds is the dose prescription.
More  is  not  bet er.  Indeed,  your   greatest   chal enge  wil   be  resisting  the  temptation  to  do
more.
The MED not only delivers the most dramatic results, but it does so in the least time possible.
Jones’s  words  should   echo   in  your  head:  “REMEMBER:  it  is  impossible  to  evaluate,  or  even
understand, anything that you cannot  measure .”
80 secs. of 20 lbs.
10:00 mins. of 54°F water
200 mg of al icin extract before bed
These are the  types  of prescriptions you should  seek , and these are the types of prescriptions I
wil  of er.
 
 End of Chapter Notes
1.  Credit  is due to Dr. Doug McGuff, who’s written extensively on this and who will reappear later.
2. In fancier and more accurate terms, neuroendocrine.
RULES THAT CHANGE THE RULES
Everything Popular Is Wrong
Everything popular is wrong.
—Oscar  Wilde , The  Importance  of Being Earnest
Know the rules well, so you can break them effectively.
—Dalai  Lama  XIV
“This is clearly a lie. Gaining 34 lb in 28 days requires a caloric  surplus  of 4300 calories per
day, so for a guy his size, he must have eaten 7000 calories a day. He expects me to believe
that he dropped 4% in bodyfat as a result of eating 7000 calories? …”
I took a big swig of  Malbec  and read the blog comment again. Ah, the  Internet . How far we
haven’t come.
It was amusing, and one of hundreds of similar comments on this  particular  blog post, but the
fact remained: I had gained 34 pounds of muscle, lost 4 pounds of fat, and decreased my total
cholesterol from 222 to 147, al  in 28 days, without anabolics or statins like Lipitor.
The entire experiment had been recorded by Dr. Peggy  Plato , director of the  Sport  and Fitness
Evaluation Program at San Jose State University, who used hydrostatic weighing tanks, medical
scales, and a tape measure to track everything from  waist  circumference to bodyfat percentage.
My total time in the gym over four weeks?
Four hours.3  Eight  30-minute workouts.
The data didn’t lie.
But isn’t weight loss or gain as simple as calories in and calories out?
It’s at ractive in its simplicity, yes, but so is cold  fusion . It doesn’t work quite as advertised.
German  poet  Johann   Wolfgang    Goethe   had  the  right  perspective:  “Mysteries  are  not
necessarily miracles.” To do the impossible (sail around the world, break the four-minute mile,
reach  the  moon ), you need to ignore the popular.
Charles Munger, right-hand adviser to  Warren  Bu et , the richest man on the  planet , is known
for his unparal eled clear thinking and near-failure- proof  track record. How did he re ne his
thinking to help  build  a $3 tril ion business in Berkshire  Hathaway ?
The answer is “mental models,” or analytical rules-of-thumb4 pul ed from disciplines outside
of investing, ranging from physics to evolutionary biology.
Eighty to 90 models have helped  Charles  Munger   develop ,  in  Warren  Bu et ’s  words,  “the
best 30-second mind in the world. He goes from A to Z in one move. He sees the  essence  of
everything before you even finish the sentence.”
Charles Munger likes to  quote  Charles Darwin:
Even people who  aren ’t geniuses can out hink the rest of mankind if they develop certain
thinking  habits .
In the 4HB, the fol owing mental models, pul ed from a variety of disciplines, are what wil
separate your results from the rest of mankind.
New Rules for Rapid Redesign
NO EXERCISE  BURNS  MANY CALORIES.
Did you eat half an Oreo  cookie ? No problem. If you’re a 220-pound male, you just need to
climb  27 flights of stairs to burn it of .
(Remember: skip the “GA” boxes if you don’t like the dense stuf .)
Put another way,  moving  100 kilograms (220 pounds) 100 meters (about 27
ights of stairs) requires 100 kilojoules of energy, or 23.9 calories (known to
scientists  as  kilocalories  [ kcal ]).  A  pound  of  fat  contains  4,082  calories.  How  many  calories
might running a marathon burn? 2,600 or so.
The caloric argument for exercise  gets  even more depressing. Remember those 107 calories
you burned during that kick-ass hour-long Stairmaster™ session? Don’t  forget  to subtract your
basal  metabolic  rate  (BMR), what you would have burned had you been sit ing on the couch
watching  The Simpsons instead. For most people, that’s about 100 calories per hour given o  as
heat  (BTU).
That hour on the Stairmaster was worth seven calories.
As  luck  would have it, three smal  stalks of  celery  are six calories, so you have one calorie left
to spare. But wait a minute: how many calories did that sports  drink  and big post-workout meal
have? Don’t forget that you have to burn more calories than you later ingest in larger meals due
to increased appetite.
F*cking hel , right? It’s enough to make a lumberjack cry. Confused and angry? You should
be.As usual, the focus is on the least important  piece  of the  puzzle .
But why do scientists harp on the calorie? Simple. It’s  cheap  to estimate, and it is a popular
variable for publication in journals. This, dear friends, is referred to as “ parking  lot” science, so-
cal ed after a joke about a  poor  drunk man who  loses  his keys during a night on the town.
His  friends  nd  him  on  his   hands   and  knees  looking  for  his  keys  under  a  streetlight,  even
though he knows he lost them somewhere else. “Why are you looking for your keys under the
streetlight?” they ask. He responds con dently, “Because there’s more  light  over here. I can see
bet er.”
For  the  researcher  seeking   tenure ,   grant    money ,  or  lucrative  corporate  consulting  contracts,
the  maxim  “publish or perish” applies. If you need to  include  100 or 1,000 test  subjects  and can
only  a ord  to  measure  a  few  simple  things,  you  need  to   paint   those  measurements  as
tremendously important.
Alas, mental y on your hands and knees is no way to spend life, nor is cha ng your ass on a
stationary  bike .
Instead of focusing on calories-out as exercise- dependent , we wil  look at two underexploited
paths: heat and hormones.
So relax. You’l  be able to eat as much as you want, and then some. New  exhaust  pipes wil
solve the problem.
A DRUG IS A DRUG IS A DRUG
Cal ing something a “drug,” a “dietary supplement,” “over-the- counter ,” or a “nutriceutical” is a
Cal ing something a “drug,” a “dietary supplement,” “over-the-counter,” or a “nutriceutical” is a
legal  distinction, not a biochemical one.
None  of these labels  mean  that something is  safe  or e ective. Legal  herbs  can kil  you just as
dead as il egal narcotics. Supplements, often unpatentable molecules and therefore unappealing
for drug  development , can  decrease  cholesterol from 222 to 147 in four weeks, as I have done,
or they can be  inert  and do absolutely nothing.
Think “al -natural” is safer than synthetic?  Split  peas are al -natural, but so is arsenic. Human
growth  hormone  (HGH)  can  be  extracted  from  the  brains  of  al -natural  cadavers,  but
unfortunately   it  often  brings  Creutzfeldt-Jakob   disease   with  it,  which  is  why  HGH  is  now
manufactured using recombinant DNA.
Besides  whole  foods  (which we’l   treat  separately as “food”), anything you put in your mouth
or your bloodstream that has an e ect—whether it’s a  cream , injection, pil , or  powder —is a
drug. Treat them al  as such. Don’t distract yourself with labels that are meaningless to us.
THE 20-POUND RECOMP GOAL
For the vast majority of you reading this book who  weigh  more than 120 pounds, 20 pounds of
recomposition (which I’l  de ne  below ) wil  make you look and feel like a new  person , so I
suggest  this  as  a  goal.  If  you  weigh  less  than  120  pounds,  aim  for  10  pounds;  otherwise,  20
pounds is your new, specific goal.
Even if you have 100+ pounds to lose, start with 20.
On a 1–10 at ractiveness  scale , 20 pounds  appears  to be the critical threshold for going from a
6 to a 9 or 10, at least as tested with male perception of females.
The term “recomposition” is important. It does not mean a 20-pound reduction in weight. It’s
a 20-pound change in appearance. A 20-pound “recomp” could entail losing 20 pounds of fat
or gaining 20 pounds of muscle, but it most often involves losing 15 pounds of fat and gaining 5
pounds of muscle, or some blend in between.
Designing the best physique includes both subtraction and  addition .
THE 100- UNIT  SLIDER: DIET, DRUGS, AND EXERCISE
How, then, do we get to 20 pounds?
Imagine  a ruler with 100 lines on it, representing 100 total  units , and two sliders. This al ows
us to split the 100 units into three areas that total 100. These three areas  represent  diet, drugs,
and exercise.
An equal split would look like this:
_ _ _ _ /_ _ _ _ /_ _ _ _  (33% diet, 33% drugs, 33% exercise)
It  is  possible  to  reach  your  20-pound  recomp  goal  with  any  combination  of  the  three,  but
some  combinations  are  bet er  than  others.  One   hundred   percent  drugs  can  get  you  there,  for
example, but it wil  produce the most long-term side e ects. One hundred percent exercise can
get you there, but if injuries or circumstances interfere, the return to  baseline  is fast.
/_ _ _ _ _ / (100% drugs) = side ef ects
//_ _ _ _ _  (100% exercise) =  easy  to derail
Here is the  ratio  of most of the fat-loss case studies in this book:
_ _ _ /_/_ _ (60% diet, 10% drugs, 30% exercise)
If  you’re  unable  to  fol ow  a  prescribed  diet,  as  is  sometimes  the  case  with  travel  or
vegetarianism, you’l  need to move the sliders to increase the % at ention  paid  to exercise and
drugs. For example:
_/_ _ /_ _ _ (10% diet, 45% drugs, 45% exercise)
The numbers need not be measured, but this  concept  is critical to keep in mind as the world
interferes  with  plans.   Learning   diet  and  exercise  principles  is   priority   #1,  as  these  are  the
bedrock  elements . Relying too much on drugs makes your  liver  and kidneys unhappy.
The percentages wil  also  depend  on your personal preferences and “adherence,” which we
cover  next.
THE DUCT TAPE TEST: WILL IT  STICK ?
Eating  at  least  one  head  of  let uce  per  day  works  wel   for  losing  fat  and  control ing  insulin
levels.
That is, if you’re a critical intervention  patient , such as a morbidly obese type 1 diabetic. The
options  for  such  people,  as  explained  by  their  doctors,  are  (1)  change  your  diet  with  this
prescription,  or  (2)  die.  Not  surprisingly, adherence  is  often  incredible.  For  someone  who
would like to lose 20 pounds but is more interested in how their ass  looks  in a  pair  of  jeans ,
the adherence wil  be abysmal. Chopping vegetables and cleaning the Cuisinart three times per
day wil  lead to one place: abandonment of the  method . Does that mean it won’t work for some
people? No. It just means that it wil  fail for most people. We want to  avoid  al  methods with a
high failure rate, even if you believe you are in the diligent minority. In the  beginning , everyone
who starts a program believes they’re in this minority.
Take adherence seriously: wil  you actual y stick with this change until you hit your goal?
If not,  nd another method, even if it’s less e ective and less e cient. The decent method you
fol ow is bet er than the perfect method you  quit .
DON’T CONFUSE PHYSICAL RECREATION WITH EXERCISE
Physical  recreation  can  be  many  things:  basebal ,  swimming,   yoga ,  rock-   climbing ,  tipping
cows … the list is  endless . Exercise, on the other hand, means performing an MED of precise
movements that wil  produce a target change. That’s it. It’s next to impossible to  draw  cause-
and-e ect  relationships  with  recreation.  There  are  too  many  variables.  E ective  exercise  is
simple and trackable.
Physical recreation is great. I love chasing  dogs  at the dog park as much as the next person.
Exercise  in  our  context,  however,  is  the  application  of  measurable  stimuli  to  decrease  fat,
increase muscle, or increase performance.
Recreation is for fun. Exercise is for producing changes. Don’t confuse the two.
DON’T CONFUSE CORRELATION WITH CAUSE AND  EFFECT
Want to look like a marathon  runnerthin  and  sleekTrain  like a marathoner.
Want to look like a  sprinter , ripped and muscular? Train like a sprinter.
Want to look like a sprinter, ripped and muscular? Train like a sprinter.
Want to look like a basketbal   player , 68? Train like a basketbal  player.
Hold on now. That last one doesn’t work. Nor does it work for the  rst two examples. It’s
awed   logic ,  once  again  appealing  and  tempting  in  its  simplicity.  Here  are  three  simple
questions we can ask to avoid similar mistakes:
1. Is it possible that the  arrow  of causality is reversed? Example: do people who are natural y
ripped and muscular often  choose  to be sprinters? Yep.
2. Are we mixing up absence and presence? Example: if the claim is that a no-meat diet extends
average lifespan 5–15%, is it possible that it is the presence of more vegetables, not the absence
of meat, that extends lifespan? It most  certainly  is.
3. Is it possible that you tested a specific demographic and that other variables are  responsible
for the dif erence? Example: if the claim is that yoga improves  cardiac  health, and the
experimental group comprises  upper - class  folk, is it possible that they are therefore more likely
than a control group to eat bet er food? You bet your downward-dog-posing ass.
The point isn’t to speculate about hundreds of possible explanations.
The point is to be skeptical, especial y of sensationalist headlines. Most “new studies” in the
media  are  observational  studies  that  can,  at  best,  establish  correlation  (A  happens  while  B
happens), but not causality (A causes B to  happen ).
If I pick my  nose  when the Super Bowl cuts to a commercial, did I cause that? This isn’t a
haiku . It’s a summary: correlation doesn’t prove causation. Be skeptical when people tel  you
that A causes B.
They’re wrong much more than 50% of the time.
USE THE YO-YO: EMBRACE  CYCLING
Yo-yo dieting gets a bad rap.
Instead of beating yourself up, going to the shrink, or eating an entire cheesecake because you
ruined your diet with one cookie, al ow me to  deliver  a  message : it’s normal.
Eating more, then less, then more, and so on in a continuous sine  wave  is an impulse we can
leverage to reach goals faster. Trying to prevent it—at empting to  sustain  a reduced-calorie diet,
for example—is when yo-yoing becomes pathological and uncontrol able. Scheduling overeating
at specific times, on the other hand,  fixes  problems instead of creating them.
The top bodybuilders in the world understand this and, even when in a pre-contest dieting
phase,  wil   cycle  calories  to  prevent  hormonal  downregulation.5  The   daily   average  might  be
4,000  calories  per  day,  but  it  would  be  cycled  as  fol ows:   Monday ,  4,000;  Tuesday,  4,500;
Wednesday , 3,500, etc.
Ed Coan, described as the Michael Jordan of powerlifting, set more than 70 world records in
his  sport.  Among  other  things,  he  deadlifted  an  unbelievable  901  pounds  at  220  pounds
bodyweight,  beating  even  super-heavyweights.  His  trainer  at  the  time,  Marty  Gal agher,  has
stated   mat er-of-factly  that  “maintaining   peak    condition   year- round   is  a  ticket  to  the  mental
ward.”
You can have your cheesecake and eat it too, as long as you get the timing right. The best part
is that these planned ups and downs accelerate, rather than reverse, progress.
Forget  balance  and embrace cycling. It’s a key ingredient in rapid body redesign.
PREDISPOSITION VS. PREDESTINATION: DON’T BLAME YOUR  GENES
The marathoners of  Kenya  are legendary.
Kenyan men have won al  but one of the last 12  Boston  Marathons. In the 1988  Olympics ,
Kenyan  men  won   gold   in  the  800- meter ,  1,500-meter,  and  5,000-meter   races ,  as  wel   as  the
3,000-meter  steeplechase.  Factoring  in  their  population  of  approximately  30  mil ion,  the
statistical  likelihood  of  this   happening   at  an  international   competition   with  the   scope   of  the
Olympics is about one in 1.6 bil ion.
If you’ve been in the world of exercise science for any  period  of time, you can  guess  their
muscle  ber  composition , which is an inherited trait: slow-twitch. Slow-twitch muscle   bers  are
suited to  endurance  work.  Lucky  bastards!
But here’s the problem: it doesn’t appear to be total y true. To the  surprise  of researchers who
conducted  muscle  biopsies  on Kenyan  runners,  there  was  a  high  proportion  of  fast-twitch
muscle  bers, the type you’d expect to  nd in  shot -put ers and sprinters. Why? Because, as it
turns out, they often train using low mileage and high intensity.
If you are  overweight  and your parents are overweight, the inclination is to blame genetics,
but this is only one possible explanation.
Did  fatness  genes get passed on, or was it overeating  behavior ? After al , fat people  tend  to
have fat  pets .
Even if you are predisposed to being overweight, you’re not predestined to be fat.
Eric  Lander,   leader   of  the  Human  Genome   Project ,  has  emphasized  repeatedly  the  fol y  of
learned helplessness through genetic  determinism :
People wil  think that because genes play a  role  in something, they determine everything.
We  see,  again  and  again,  people  saying,  “It’s  al   genetic.  I  can’t  do  anything  about  it.”
That’s   nonsense .  To  say  that  something  has  a  genetic   component   does  not  make  it
unchangeable.
Don’t   accept   predisposition.  You  don’t  have  to,  and  we  can   feed   and  train  you   toward   a
di erent physical future.6 Nearly al  of my personal experiments  involve  improving something
that should be genetical y  fixed .
It is possible to redirect your natural-born genetic pro le. From now on, “bad genetics” can’t
be your go-to excuse.
ELIMINATE PROPAGANDA AND NEBULOUS TERMS
The  word aerobics  came  about when the gym instructors got together and said, “If we’re
going to charge $10 an hour, we can’t cal  it jumping up and down.”
—Rita Rudner
One  question  you  must  learn  to  ask  when  faced  with  advice  or   sales   pitches  is:  “If  this
[method/product/diet/etc.] didn’t work as advertised, what might their other incentives be for
sel ing it?”
Aerobics  classes ? The reason you’re sold: aerobics is more e ective than alternative X. The
real reason it’s promoted: there’s no equipment investment and the gym can maximize  students
per  square   foot  per class. Many “new and improved” recommendations are based on calculating
profit  first and then working backward to justify the method.
Marketer- speak  and ambiguous words have no place in 4HB or your e orts. Both wil  surface
in conversations with friends who, in their best e ort to help, wil  do more  harm  than good. If
in conversations with friends who, in their best e ort to help, wil  do more harm than good. If
unprepared, one such conversation can single-handedly derail an entire program.
These  are  two  categories  of  words  that  you  should  neither  use  nor  listen  to.  The  rst,
marketer-speak, includes al  terms used to  scare  or sel  that have no physiological  basis :
Toning
Cel ulite
Firming
Shaping
Aerobics
The  word cel ulite,  for  example,  rst   appeared   in  the  April  15,  1968,   issue   of Vogue
magazine, and this invented disease soon had a believer  base  worldwide:
Vogue began to focus on the body as much as on the clothes, in part because there was
lit le  they  could  dictate  with  the  anarchic  styles.…  In  a  stunning  move,  an  entire
replacement culture was  developed  by naming a “problem” where it had scarcely existed
before, centering it on the women’s natural state, and elevating it to the existential female
dilemma … . The number of diet- related  articles  rose 70 percent from 1968 to 1972.
Cel ulite  is  fat.  Nothing   special ,  neither  a  disease  nor  a  unique  female  problem  without
solutions. It can be removed.
Less  obvious,  but  often  more  damaging  than  marketer-speak,  are  scientific -sounding  words
that are so overused as to have no agreed-upon  meaning :
Health
Fitness
Optimal
To eliminate words you shouldn’t use in body redesign, the question to ask is: can I measure
it?“I just want to be healthy” is not actionable. “I want to increase my HDL cholesterol and
improve my time for a one-mile jog (or  walk )” is actionable. “Healthy” is subject to the fads
and  regime  du jour. Useless.
The  word optimal is also bandied about with much fanfare. “Your progesterone might fal
within  the  normal  range,  but  it’s  not  optimal.”  The  question  here,  seldom   asked ,  should  be:
optimal for what? Triathlon training? Extending lifespan 40%? Increasing bone  density  20%?
Having sex three times a day?
“Optimal”  depends  entirely  on  what  your  goal  is,  and  that  goal  should  be   numerical  y
precise. “Optimal” is usable, but only when the “for what” is clear.
If it isn’t, treat optimal as Wikipedia would: a weasel word.
Calories are al  alike, whether they come from beef or bourbon, from sugar or
starch, or from  cheese  and crackers. Too many calories are just too many calories.
starch, or from cheese and crackers. Too many calories are just too many calories.
—Fred Stare, founder and former chair of the Harvard University Nutrition
Department
The above  statement  is so ridiculous as to defy  belief , but let’s take a look at the issue through a
more rational  lens : hypothetical scenarios.
Scenario   #1:  Two  male  identical  twins  eat  the  exact  same  meals  for  30  days.  The  only
dif erence: one of the subjects just  finished  a  strong  course of antibiotics and now lacks suf icient
good  bacteria  for ful  digestion.
Wil  the body composition outcomes be the same?
Of course not. Rule #1: It’s not what you put in your mouth that mat ers, it’s what makes it to
your bloodstream. If it passes through, it doesn’t count.
The creator of the “calorie” as we know it,  19th -century chemist  Wilbur  Olin Atwater, did not
have  the   technology   that  we  have  today.  He  incinerated  foods.  Incineration  does  not  equal
human digestion; eating a   replace  log wil  not  store  the same number of calories as burning
one wil  produce. Tummies have trouble with  bark , as they do with many things.
Scenario #2: Three females of the same  race , age, and body composition each consume 2,000
calories  daily  for  30  days.  Subject  1  consumes  nothing  but  table  sugar,  subject  2  consumes
nothing but  lean  chicken breast, and subject 3 consumes nothing but mayonnaise (2,000 calories
is just 19.4 tablespoons, if you’d care to indulge).
Wil  the body composition outcomes be the same?
Of course not. Rule #2: The hormonal  responses  to carbohydrates (CHO), protein, and fat are
dif erent.
There  is  no  shortage  of  clinical  studies  to  prove  that  beef  calories7  do  not  equal  bourbon
calories.
One such study, conducted by Kekwick and  Pawan , compared three groups put on calorical y
equal (isocaloric) semistarvation diets of 90% fat, 90% protein, or 90% carbohydrate. Though
ensuring compliance was a chal enge, the outcomes were clearly not at al  the same:
1,000 cals. at 90% fat = weight loss of 0.9 lbs. per day
1,000 cals. at 90% protein = weight loss of 0.6 lbs. per day
1,000 cals. at 90% carbohydrate = weight gain of 0.24 lbs. per day
Dif erent  sources  of calories = dif erent results.
Things that a ect calorie al ocation—and that can be  modi  ed for fat-loss and muscle gain—
include digestion, the ratio of protein-to-carbohydrates-to-fat, and timing.
We’l  address al  three.
 
Marilyn   Monroe  building her world- famous  sex appeal.
More than 50% of the examples in this book are of women.
Marketers have conditioned women to believe that they need speci c programs and diets “for
women.” This is an example of capitalism at its worst: creating  false  need and confusion.
Does this mean I’m going to recommend that a  woman  do exactly the same thing as a 250-
pound  meathead  who  wants  20-inch  arms?  Of  course  not.  The  two  have  di erent  goals.  But
99% of the time both genders want exactly the same thing: less fat and a bit more muscle in the
right places. Guess what? In these 99  cases  out of 100, men and women should therefore do
exactly the same thing.
On average, women have less than one- tenth  (often less than one-fortieth) the testosterone of
men.  This  biochemical   recipe   just  doesn’t  support  rapid  muscular  growth  unless  you’re  an
outlier, so, for the duration of this book, please  suspend  any fear of “get ing bulky.”
Even  if  you  are  a  fast-responder,  as  you  observe  changes,  you  can   omit   pieces  or   reduce
frequency.  Don’t   worry   about  waking  up  looking  like  the  Hulk  the  morning  after  a  single
workout. It won’t happen, as much as men wish it did. There wil  be plenty of time to tweak
and fine-tune, to cut back or  shift  gears, as you go.
One potential objection from the scientists in the group: But don’t women have more slow-
twitch muscle  bers? Doesn’t that mean women should train di erently? I propose not, and I’m
not the  rst. Based on the data in this book and in the  literature , you’l  see that (1) muscle  ber
composition can be changed, and (2) you should eat and train for your desired outcome, not to
accommodate your current condition.
Don’t fal  victim to  sexism  in exercise. It’s almost always a fraud or a sales  pitch .
TOOLS AND TRICKS
Seeking  Wisdom : From Darwin to Munger (www.fourhourbody.com/wisdom) This is one of the
best  books  on mental models, how to use them, and how not to make a  fool  of yourself. I was
introduced to this  manual  for critical thinking by  Derek  Sivers, who sold his company CD Baby
for $22 mil ion.
Poor  Charlie’s  Almanack:  The  Wit  and  Wisdom  of  Charles  T.  Munger
(www.fourhourbody.com/almanac) This book contains most of the talks and lectures of Charlie
Munger, the  vice  chairman of Berkshire Hathaway. It has sold nearly 50,000 copies without any
advertising  or bookstore placement.
Munger’s Worldly Wisdom (www.fourhourbody.com/munger) This transcribed  speech , given by
Charlie  Munger  at  USC  Business  School,  discusses  the  80–90  important  mental  models  that
cover 90% of the  decisions  he makes.
 
 
 End of Chapter Notes
3. In this case, the “4-Hour Body” is quite literal.
4. These “mental models” are often referred to as heuristics or analytical frameworks.
5. For example, proper conversion of T4 thyroid hormone to the more thermogenically active T3.
6. Genes  alone  cannot  account  for the  diversity  of  characteristics  we see around us. Messenger RNA (mRNA) is now thought
to be responsible for much of the diversity, and there is good news: just as you can  turn  genes on and off, you can  influence
mRNA dramatically with environment—even shut down certain processes entirely through interference.
7. Protein, for one, provokes a  greater  thermic effect of food (TEF) than either carbohydrate or fat—in simple terms, in
digestion a higher percentage of protein calories are “lost” as heat vs. carbohydrates or fat. This has led some scientists to
suggest that the 4 calories per gram assumed for protein should be downgraded 20% to 3.2 calories per gram.
GROUND ZERO—
Getting Started and Swaraj
At the individual level Swaraj is vitally connected with the  capacity  for dispassionate self-assessment, ceaseless self-
purification and  growing  self-reliance.… It is Swaraj when we learn to rule ourselves.
Mahatma   Gandhi , Young India, June 28, 1928, p. 772
THE HARAJUKU MOMENT
The Decision to Become a Complete Human
I must not fear. Fear is the mind- killer . Fear is the little- death  that brings total obliteration. I will  face  my fear. I will
permit  it to  pass  over me and through me. And when it has  gone  past I will turn the inner eye to see its path. Where the
fear has gone there will be nothing. Only I will  remain .
—Bene Gesserit “Litany Against Fear,” from Frank  Herbert ’s Dune
For most of us, the how-to books on our shelves represent a growing to-do list, not advice
we’ve fol owed.
Several of the bet er-known  tech  CEOs in San Francisco have asked me at di erent times
for an identical  favor : an index card with bul et-point instructions for losing abdominal fat. Each
of them made it clear: “Just tel  me exactly what to do and I’l  do it.”
I gave them al  of the necessary tactical advice on one 3×5 card, knowing in advance what
the outcome would be. The  success  rate was impressive … 0%.
People suck at fol owing advice. Even the most e ective people in the world are terrible at it.
There are two reasons:
1. Most people have an insuf icient reason for action. The pain isn’t painful enough. It’s a  nice -
to-have, not a must-have. There has been no “Harajuku Moment.”
2. There are no reminders. No consistent tracking = no awareness = no behavioral change.
Consistent tracking, even if you have no knowledge of fat-loss or exercise, wil  often beat advice
from world-class trainers.
But what is this al -important “Harajuku Moment”?
It’s an epiphany that turns a nice-to-have into a must-have. There is no point in get ing started
until it happens. It applies to fat-loss as much as strength gain, to endurance as much as sex. No
mat er how many bul et points and recipes I  provide , you wil  need a Harajuku Moment to fuel
the change itself.
Chad Fowler knows this.
Chad, CTO of InfoEther, Inc., spends much of his time solving hard problems for customers in
the   Ruby   computer  language.  He  is  also  co-organizer  of  the  annual  RubyConf  and  RailsConf
conferences,  where  I  rst  met  him.  Our  second  meeting  was  in  Boulder,  Colorado,  where  he
used his natural language experience with  Hindi  to teach a knuckle-dragger (me) the primitive
basics of Ruby.
Chad  is  an  incredible  teacher,   gifted   with  analogies,  but  I  was  distracted  in  our  session  by
something he mentioned in passing. He’d recently lost 70+ pounds in less than 12 months.
It wasn’t the  amount  of weight that I found fascinating. It was the timing. He’d been obese for
more than a decade, and the change seemed to come out of nowhere. Upon landing back in San
Francisco, I sent him one question via e-mail:
What were the tipping points, the moments and insights that led you to lose the 70 lbs.?
I wanted to know what the de ning moment was, the conversation or realization that made
him pul  the trigger after 10 years of business as usual.
him pul  the trigger after 10 years of business as usual.
His answer is contained in this chapter.
Even  if  you  have  no  interest  in  fat-loss,  the  key  insights  (partial  completeness,  data,  and
oversimpli cation  among  them)  wil   help  you  lift  500  pounds,  run  50  kilometers,  gain  50
pounds, or do anything else in this book.
But  let’s  talk  about  one  oddity  upfront:  calorie   counting .  I  just  got  done  thrashing  calorie
counting, and I’m including Chad’s calorie-based approach to prove a point.
This book didn’t  exist  when Chad lost his weight, and there are far bet er things to track than
calories. But … would I recommend tracking calories as an alternative to tracking nothing? You
bet. Tracking anything is bet er than tracking nothing.
If  you  are  very  overweight,  very   weak ,  very  in exible,  or very  anything   negative ,  tracking
even a mediocre variable wil  help you develop awareness that leads to the right behavioral
changes.
This underscores an encouraging lesson: you don’t have to get it al  right. You just have to be
crystal  clear on a few concepts.
Results wil  fol ow.
Enter Chad Fowler.
The Harajuku Moment
“Why had I gone 10 years get ing more and more out of  shape  (starting o  pret y unhealthy in
the first place) only to final y fix it now?
“I actual y remember the exact moment I decided to do something.
“I was in  Tokyo  with a group of friends. We al  went down to Harajuku to see if we could see
some artistical y dressed youngsters and also to  shop  for fabulous  clothing , which the area is
famous  for.  A  couple  of  the  people  with  us  were  pret y  fashionable  dressers  and  had  some
speci c things in mind they wanted to buy. After walking into shops several times and leaving
without seriously considering buying anything, one of my friends and I gave up and just waited
outside while the others continued  shopping .
“We both lamented how unfashionable we were.
“I then found  myself  saying the fol owing to him: ‘For me, it doesn’t even mat er what I wear;
I’m not going to look good anyway.’
“I think he agreed with me. I can’t remember, but that’s not the point. The point was that, as I
said those words, they hung in the air like when you say something super-embarrassing in a
loud  room  but  happen  to   catch   the  one  randomly  occurring   slice   of  silence  that  happens  al
night long. Everyone looks at you like you’re an  idiot . But this time, it was me looking at myself
critical y. I heard myself say those words and I recognized them not for their content, but for
their  tone  of helplessness. I am, in most of my endeavors, a solidly successful person. I decide I
want things to be a certain way, and I make it happen. I’ve done it with my career, my learning
of music, understanding of  foreign   languages , and basical y everything I’ve tried to do.
“For  a  long  time,  I’ve  known  that  the  key  to  get ing  started  down  the  path  of  being
remarkable in anything is to simply act with the  intention  of being remarkable.
“If  I  want  a  bet er-than-average  career,  I  can’t  simply  ‘go  with  the  ow’  and  get  it.  Most
people do just that: they wish for an outcome but make no intention-driven  actions  toward that
outcome. If they would just do something most people would  nd that they get some  version  of
outcome. If they would just do something most people would  nd that they get some version of
the outcome they’re looking for. That’s been my secret. Stop wishing and start doing.
“Yet here I was, talking about arguably the most important part of my life—my health—as if
it was something I had no control over. I had been going with the  ow for years. Wishing for an
outcome and  waiting  to see if it would come. I was the  limp , powerless ego I detest in other
people.
“But somehow, as the school nerd who always got picked last for everything, I had al owed
‘not being good at sports’ or ‘not being fit’ to enter what I considered to be inherent at ributes of
80% sisust ei kuvatud. Kogu dokumendi sisu näed kui laed faili alla
Vasakule Paremale
The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #1 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #2 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #3 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #4 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #5 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #6 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #7 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #8 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - 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Timothy Ferriss #72 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #73 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #74 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #75 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #76 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #77 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #78 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #79 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #80 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #81 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #82 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #83 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #84 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #85 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #86 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #87 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #88 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #89 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #90 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #91 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #92 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #93 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #94 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #95 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #96 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #97 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #98 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #99 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #100 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #101 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #102 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #103 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #104 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #105 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #106 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #107 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #108 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #109 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #110 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #111 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #112 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #113 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #114 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #115 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #116 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #117 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #118 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #119 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #120 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #121 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #122 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #123 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #124 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #125 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #126 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #127 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #128 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #129 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #130 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #131 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #132 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #133 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #134 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #135 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #136 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #137 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #138 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #139 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #140 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #141 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #142 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #143 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #144 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #145 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #146 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #147 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #148 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #149 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #150 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #151 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #152 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #153 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #154 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #155 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #156 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #157 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #158 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #159 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #160 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #161 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #162 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #163 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #164 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #165 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #166 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #167 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #168 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #169 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #170 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #171 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #172 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #173 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #174 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #175 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #176 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #177 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #178 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #179 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #180 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #181 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #182 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #183 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #184 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #185 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #186 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #187 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #188 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #189 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #190 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #191 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #192 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #193 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #194 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #195 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #196 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #197 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #198 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #199 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #200 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #201 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #202 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #203 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #204 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #205 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #206 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #207 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #208 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #209 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #210 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #211 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #212 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #213 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #214 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #215 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #216 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #217 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #218 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #219 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #220 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #221 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #222 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #223 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #224 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #225 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #226 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #227 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #228 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #229 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #230 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #231 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #232 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #233 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #234 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #235 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #236 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #237 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #238 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #239 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #240 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #241 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #242 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #243 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #244 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #245 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #246 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #247 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #248 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #249 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #250 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #251 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #252 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #253 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #254 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #255 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #256 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #257 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #258 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #259 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #260 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #261 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #262 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #263 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #264 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #265 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #266 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #267 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #268 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #269 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #270 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #271 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #272 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #273 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #274 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #275 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #276 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #277 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #278 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #279 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #280 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #281 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #282 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #283 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #284 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #285 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #286 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #287 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #288 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #289 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #290 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #291 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #292 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #293 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #294 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #295 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #296 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #297 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #298 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #299 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #300 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #301 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #302 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #303 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #304 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #305 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #306 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #307 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #308 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #309 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #310 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #311 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #312 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #313 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #314 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #315 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #316 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #317 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #318 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #319 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #320 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #321 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #322 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #323 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #324 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #325 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #326 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #327 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #328 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #329 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #330 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #331 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #332 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #333 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #334 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #335 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #336 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #337 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #338 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #339 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #340 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #341 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #342 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #343 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #344 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #345 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #346 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #347 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #348 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #349 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #350 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #351 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #352 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #353 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #354 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #355 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #356 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #357 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #358 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #359 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #360 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #361 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #362 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #363 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #364 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #365 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #366 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #367 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #368 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #369 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #370 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #371 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #372 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #373 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #374 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #375 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #376 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #377 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #378 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #379 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #380 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #381 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #382 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #383 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #384 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #385 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #386 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #387 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #388 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #389 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #390 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #391 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #392 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #393 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #394 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #395 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #396 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #397 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #398 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #399 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #400 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #401 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #402 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #403 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #404 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #405 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #406 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #407 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #408 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #409 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #410 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #411 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #412 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #413 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #414 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #415 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #416 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #417 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #418 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #419 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #420 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #421 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #422 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #423 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #424 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #425 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #426 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #427 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #428 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #429 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #430 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #431 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #432 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #433 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #434 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #435 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #436 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #437 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #438 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #439 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #440 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #441 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #442 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #443 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #444 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #445 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #446 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #447 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #448 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #449 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #450 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #451 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #452 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #453 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #454 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #455 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #456 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #457 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #458 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #459 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #460 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #461 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #462 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #463 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #464 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #465 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #466 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #467 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #468 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #469 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #470 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #471 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #472 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #473 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #474 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #475 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #476 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #477 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #478 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #479 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #480 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #481 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #482 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #483 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #484 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #485 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #486 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #487 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #488 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #489 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #490 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #491 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #492 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #493 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #494 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #495 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #496 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #497 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #498 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #499 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #500 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #501 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #502 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #503 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #504 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #505 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #506 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #507 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #508 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #509 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #510 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #511 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #512 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #513 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #514 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #515 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #516 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #517 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #518 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #519 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #520 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #521 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #522 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #523 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #524 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #525 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #526 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #527 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #528 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #529 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #530 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #531 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #532 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #533 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #534 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #535 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #536 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #537 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #538 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #539 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #540 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #541 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #542 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #543 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #544 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #545 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #546 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #547 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #548 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #549 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #550 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #551 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #552 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #553 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #554 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #555 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #556 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #557 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #558 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #559 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #560 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #561 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #562 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #563 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #564 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #565 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #566 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #567 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #568 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #569 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #570 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #571 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #572 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #573 The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss-Incredible Sex-and Becoming Superhuman - Timothy Ferriss #574
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Tervisliku eluviisi raamat. Inglise keeles.
tervsilik eluviis , Timothy Ferriss , superinimene

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Sisukord

  • SiliconValleyWatcher.com
  • www.crownpublishing.com
  • LIST OF ILLUSTRATIONS
  • Comparison of Methods for Estimating % Bodyfat
  • Male Examples—Bodyfat
  • Female Examples—Bodyfat
  • Ramit Sethi’s Betting Chart
  • Weight Glide Path
  • 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
  • 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
  • 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
  • FitBit Sleep Analysis
  • WakeMate Sleep Analysis
  • Zeo—Good Sleep Example
  • Zeo—Bad Sleep Example
  • Monophasic Sleep and Polyphasic Sleep
  • 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
  • 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
  • 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
  • How to Perform the Conventional Deadlift
  • Brench-Press Plyometrics
  • The Torture Twist
  • The Sumo Deadlift
  • The Sharapova Sit-Up: Janda
  • Bench Pressing 854 Pounds: Set up
  • Bench Pressing 854 Pounds: Technique
  • Full Stroke
  • The Cushion
  • The Slot
  • Impact Position
  • Historical CSRs
  • Area of Impact (AOI)
  • Angle L
  • Practicing Your Angles
  • 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
  • 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 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
  • 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
  • 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
  • GETTING STRONGER
  • Effortless Superhuman: Breaking World Records with Barry Ross
  • FROM SWIMMING TO SWINGING
  • The Architecture of Babe Ruth
  • 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
  • The Value of Self-Experimentation
  • Spotting Bad Science 101: How Not to Trick Yourself
  • The Slow-Carb Diet—194 People
  • Sex Machine II: Details and Dangers
  • The Meatless Machine II: A 28-Day Experiment
  • BONUS MATERIAL
  • Spot Reduction Revisited: Removing Stubborn Thigh Fat
  • The China Study: A Well-Intentioned Critique
  • Heavy Metal: Your Personal Toxin Map
  • 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
  • ON THE SHOULDERS OF GIANTS
  • THINNER, BIGGER, FASTER, STRONGER?
  • DonorsChoose.org
  • FUNDAMENTALS—
  • FIRST AND FOREMOST
  • THE MINIMUM EFFECTIVE DOSE
  • From Microwaves to Fat-Loss
  • RULES THAT CHANGE THE RULES
  • Everything Popular Is Wrong
  • GROUND ZERO—
  • THE HARAJUKU MOMENT
  • The Decision to Become a Complete Human
  • ELUSIVE BODYFAT
  • Where Are You Really?
  • FROM PHOTOS TO FEAR
  • Making Failure Impossible
  • Evernote.com
  • Basics
  • THE SLOW-CARB DIET I
  • 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
  • Advanced
  • ICE AGE
  • Mastering Temperature to
  • Manipulate Weight
  • THE GLUCOSE SWITCH
  • Beautiful Number 100
  • THE LAST MILE
  • Losing the Final
  • –10 Pounds
  • BUILDING
  • THE PERFECT
  • POSTERIOR
  • SIX-MINUTE ABS
  • Two Exercises That
  • Actually Work
  • OCCAM’S PROTOCOL I
  • A Minimalist Approach
  • OCCAM’S PROTOCOL II
  • The Finer Points
  • THE 15-MINUTE FEMALE ORGASM
  • Part Un
  • Part Deux
  • SEX MACHINE I
  • Adventures in Tripling Testosterone
  • HAPPY ENDINGS AND DOUBLING SPERM COUNT
  • ENGINEERING THE PERFECT NIGHT’S SLEEP
  • BECOMING UBERMAN
  • Sleeping Less with Polyphasic Sleep
  • Wordpress.org
  • REVERSING “PERMANENT” INJURIES
  • VACATION WITH
  • ONE HOSPITAL
  • VISIT
  • PRE-HAB
  • Injury-Proofing the Body
  • RUNNING FASTER
  • AND FARTHER
  • Preliminaries—Jumping
  • Higher
  • HACKING THE NFL COMBINE II
  • Running Faster
  • ULTRAENDURANCE I
  • Weeks—Phase I
  • Figure 4
  • Fig. 4
  • ULTRAENDURANCE II
  • Weeks—Phase II
  • Here represents
  • EFFORTLESS SUPERHUMAN
  • Breaking World Records
  • EATING THE ELEPHANT
  • Pounds to Your Bench Press
  • FROM SWIMMING
  • TO SWINGING
  • THE ARCHITECTURE OF BABE RUTH
  • HOUDINI
  • ON LONGER AND
  • BETTER LIFE
  • LIVING FOREVER
  • Vaccines, Bleeding, and
  • Other Fun
  • The Trojan Horse
  • 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
  • SPOTTING BAD SCIENCE 102
  • THE SLOW-CARB DIET—194 PEOPLE
  • CureTogether.com
  • SEX MACHINE II
  • Details and Dangers
  • THE MEATLESS MACHINE I
  • THE MEATLESS MACHINE II
  • A 28-Day Experiment
  • Bonus Material
  • Ab Pavelizer
  • ACTG (AIDS Clinical Trials Group)
  • ACTN3 gene
  • Adair, Robert
  • ADCR (alternate day caloric restriction)
  • Agassi, Andre
  • AGE (aged-garlic extract)
  • AIDS Clinical Trials Group (ACTG)
  • Ali, Muhammad
  • Almon, Greg
  • Altman, Lawrence, Who Goes First?
  • Andersen, Hans Christian
  • Anderson, John
  • Anderson, Philip
  • Argentine women
  • Aristotle
  • Armstrong, Lance
  • Assefi, Nassim
  • ATP (adenosine triphosphate)
  • Atwater, Wilbur Olin
  • Austin, Dan
  • Baccari, Steve
  • Bailey, Donovan
  • Bannister, Sir Roger
  • Baranco, Victor and Suzie
  • Cevallos Swing Rating (CSR)
  • Cushion
  • Slot position
  • Baye, Drew
  • BCAA (branched-chain amino acid)
  • Beane, Billy
  • Beano
  • Bell, Andrea
  • Bell, Mark
  • BFL (Body-for-Life)
  • Big Sur Marathon
  • BioPhysical test
  • Bittman, Mark
  • Blaine, David
  • Blueberry Protein Power Shake (recipe)
  • Bluestone, Ed
  • BMP-7 (bone morphogenic protein 7)
  • BMR (basal metabolic rate)
  • Body-for-Life Challenge
  • BodySpace
  • Boston Marathon
  • BOSU Balance Trainer
  • Boulder Backroads Marathon
  • Box, George
  • Brent, on Chipotle Diet
  • Bridges, Mike
  • Brower system
  • Brown, Lee
  • Buchheit, Paul
  • Butkus, Dick
  • Canto (monkey)
  • CHO (per hour)
  • Carlin, George
  • Caro (domino foods)
  • Cartee, Gregory D
  • Casablancas, Julian
  • Cattermole, John
  • Ceklovsky, Joe
  • Central-Governor theory
  • Chek, Paul
  • Cheng, Mark
  • Chigong Penis
  • Child, Julia
  • Chipotle® Diet
  • Chris A. (food)
  • CKD (Cyclical Ketogenic Diet)
  • CLA (conjugated linolenic acid)
  • Clemens, Roger
  • Clenbuterol
  • Cohen, Roger
  • Colombo, Realdo
  • Colombu, Franco
  • Colorado Experiment
  • Cooper, Kenneth
  • Coughlin, Natalie
  • Coumarin
  • Cousteau, Jacques
  • Cowgirl Position
  • Curtis, Dustin
  • Cushing, Brian
  • CVRE (cell volume regulating elements)
  • Cyclical Ketogenic Diet (CKD)
  • GOMAD
  • Dalai Lama XIV
  • Dallas White Rock Marathon
  • Dana, and fake mashed potatoes
  • Danby, William
  • Danoff, Dudley
  • Darden, Ellington
  • Darwin’s Rule
  • David C. (refried beans)
  • Davis, Steph
  • Deal, David
  • Demers, Rich
  • DeVany, Arthur
  • DGW (Dieters Gone Wild) days
  • Diego (swimming)
  • Disney Marathon
  • Dodson, Betty, Sex for One
  • Drucker, Peter
  • Edison, Thomas
  • Edwin (MRI technician)
  • Effortless Superhuman
  • EGCG (epigallocatechin gallate)
  • Egoscue, Peter
  • /20 functional screening
  • /20 Principle
  • Einstein, Albert
  • Eisen, Rich
  • Even-Esh, Zach
  • Janda sit-up
  • Turkish get-up
  • Falloppio, Gabriele
  • Fargo Marathon
  • Ferruggia, Jason
  • Fish, Jeff
  • FitBit
  • Nutrition Data
  • Food Porn Daily
  • Foreman, George
  • FOS (fructo-oligosaccharides)
  • Foster, Eric
  • Frederick, Anne
  • FSH (follicle-stimulating hormone)
  • Fuller, R. Buckminster
  • Funai, Katsuhiko
  • GA (Geek’s Advantage)
  • Gandhi, Mahatma
  • Gant, Lamar
  • Garlicky Greens (recipe)
  • Gebrselassie, Haile
  • Gibala, Martin
  • Gibbons, Peter
  • Gibson, William
  • GnRH (gonadotropin-releasing hormone)
  • Goethe, Johann Wolfgang
  • Go Raw Carob Cashew Smoothie (recipe)
  • Green Machine Pudding (recipe)
  • Guadango, Mike (Asshole)
  • Guillette, Louis
  • Gumbel, Bryant
  • Habit Forge
  • Hackett, George
  • Hahnemann, Samuel
  • Hall, Mike
  • Hartford Marathon
  • Hartmann, Gerard
  • Hawthorne Effect
  • HCB (Hungarian Core Blaster)
  • Heinlein, Robert
  • Hemwall, Gustav A
  • Herbert, Frank
  • Hiei monk/athletes
  • Hill, James
  • Hippocrates
  • HIT (high-intensity intermittent) exercise
  • Hite, Shere
  • Hoehn, Charlie
  • Horton, Zar
  • Houdini, Harry
  • HRM (heart rate monitor)
  • Human Microbiome Project
  • Hungarian Core Blaster (HCB)
  • Hutchins, Ken
  • Hyde, Andrew
  • IAS (Insulin Autoimmune Syndrome)
  • IF (intermittent fasting)
  • IGF-1 (insulin-like growth factor 1)
  • II (insulinemic index)
  • Egoscue method
  • Iron Penis Kung-Fu
  • Irwin, Nic
  • IVF (in vitro fertilization)
  • James, William
  • Japan, life expectancy in
  • Jarmey, Chris, The Concise Book of Muscles
  • JayC (eating more)
  • Jeff (variety)
  • Jell-O, sugar-free
  • Jeter, Derek
  • Johnson, Michael
  • Jones, Brett
  • Jones, Marion
  • Jones, Reese
  • Julee (bodyfat)
  • Kaku, Michio
  • Kamen, Dean
  • Karlan, Dean
  • Kauai Marathon
  • Kay, Alan
  • Keith, Lierre
  • Kelley, Johnny
  • Kenya, marathoners of
  • Kersschot, Jan
  • Fleur’s regimen
  • Russian kettlebell swing
  • Zar Horton’s method
  • Kimball, Charlie
  • King, Martin Luther, Jr
  • Kirk, Jack
  • Kohn, Tertius
  • Koop, C. Everett
  • Krack, Kirk
  • Kristal (legumes)
  • LaBerge, Stephen
  • Lafayette Morehouse
  • Lananna, Vin
  • Lander, Eric
  • Lauzon, Joe
  • Lee, Bruce
  • Leistner, Ken
  • Leonardo da Vinci
  • Levin, Michael
  • Levin, Steven
  • Lewis, Carl
  • L-glutamine
  • Libin, Phil
  • Lime Tamari Tempeh (recipe)
  • LIT (low-intensity prolonged) exercise
  • Centenarian Study
  • Lockman, Whitey
  • Loughlin, Terry
  • Lyman, Howard
  • Lynch, John
  • Maas, James B
  • Madonna
  • Mager, Justin
  • Malone, Karl
  • Kenyan runners
  • Marie, locked position of
  • Marine Corps Marathon
  • Mark (weight fluctuation)
  • Masterjohn, Chris
  • MAT (Muscle Aviation Technique)
  • Matt (GOMAD)
  • Matthiessen, Peter
  • Maxwell, Steve
  • McGill, Stuart
  • McKnight, Skyler
  • MED (minimum effective dose)
  • Melvin, Alan
  • Mendel, Gregor
  • Mendelson, Scot
  • Metformin
  • Mierke, Ken
  • Mignery, Ron
  • LOMAD
  • Missionary Position
  • Monroe, Marilyn
  • Mooney, Michael
  • Moorer, Michael
  • Morris, Buddy
  • Munzer, Andreas
  • Murph, and dairy
  • Jarmey on
  • Muscular Development (MD)
  • Myrtle Beach Marathon
  • Napa Valley Marathon
  • Netter, Frank H
  • Newell, Trevor
  • New England Centenarian Study
  • New York City Marathon
  • Nicholson, Jack
  • Nicklaus, Jack
  • Noakes, Timothy
  • Norwood, Sylvester [pseud.]
  • Obama, Michelle
  • Occam’s Protocol
  • Occam’s frequency
  • Occam’s prescriptions
  • Occam’s Razor
  • O’Rourke, Dara
  • Ottey, Merlene Joyce
  • Owen (monkey)
  • Ozolin, Nikolay
  • Pagan, Eben
  • Paleolithic “paleo” diet
  • Parazynski, Scott
  • Pareto, Vilfredo
  • Pareto’s Law
  • Parisi, Bill
  • Parkinson’s Law
  • Paul (testosterone)
  • Pavlina, Steve
  • PC (phosphocreatine)
  • PC (pubococcygeus) muscle
  • Pearl, Bill
  • Perls, Tom
  • Phelps, Michael
  • Phillips, Bill
  • Picasso, Pablo
  • Plese, Elliott
  • Polanyi, John
  • Portland Marathon
  • Pottenger, Francis M. Jr
  • Powerlifting USA
  • BMP-7
  • Prout, William
  • PRP (platelet-rich plasma)
  • Pugh, Lewis
  • PWAs (people with AIDS)
  • Raw Dino Kale Salad (recipe)
  • Blueberry Protein Power Shake
  • Garlicky Greens
  • Go Raw Carob Cashew Smoothie
  • Green Machine Pudding
  • Lime Tamari Tempeh
  • Raw Dino Kale Salad
  • Sweet Potatoes
  • Tempeh Tacos
  • Vanilla Walnut Protein Cookies
  • Reich, Wilhelm
  • Reifkind, Mark
  • Reznor, Trent
  • Rhoades, Erin
  • Roberts, Gary
  • Roberts, Seth
  • Robertson, Mike
  • Rocky, and swimming
  • Romanowski, Bill
  • meters
  • Ruth, Babe
  • Sacca, Chris
  • SAD (seasonal affective disorder)
  • Saint-Exupéry, Antoine de
  • St. George Marathon
  • S-allyl cysteine
  • San Diego Rock ’n’ Roll Marathon
  • SCF (stem cell factor)
  • Schaller, George
  • Schilling, Curt
  • Schotter, Eric
  • Schwarzenegger, Arnold
  • Seabiscuit”
  • Seeking Wisdom
  • Cowgirl Position vs. Improved-Pressure Cowgirl
  • Missionary Position vs. Improved-Angle
  • Sharapova, Maria
  • Sharpe, Richard
  • SHBG (sex-hormone binding globulin)
  • Sietas, Tom
  • Simmons, Louie
  • Singh, Devendra
  • Sivers, Derek
  • NightWave pulse light
  • Uberman schedule
  • Smith, Brooke
  • Snowball
  • Snyder, Stephen
  • Socrates
  • SOD (superoxide dismutase)
  • SpectraCell blood tests
  • Splenda
  • SSRIs (selective serotonin reuptake inhibitors)
  • Starrett, Kelly
  • Steele, Lexington
  • Steiner, Jeffrey
  • Still Tasty
  • Stockton, John
  • Street, Picabo
  • Superhuman, Effortless
  • Swaraj
  • Sweet Potatoes (recipe)
  • Szent-Gyorgyi, Albert
  • TA-65 (telomerase activator)
  • Tapalla, Rudy
  • Tarahumara Indians
  • Taubes, Gary
  • Taylor, Jeff
  • TEF (thermal effect of food)
  • Tempeh Tacos (recipe)
  • BioPhysical
  • BodPod
  • Cardio Lipid Panel
  • Comprehensive Blood Panel
  • Food Allergies
  • Genetic Insights
  • Inflammatory Markers
  • Liver Enzymes
  • SpectraCell
  • Stool Analysis
  • Urine Toxic Metals
  • ZRT at-home Vitamin D kits
  • Protocol #1 for
  • Protocol #2 for
  • T-handle
  • Thomas, Kurt
  • Thompson, Clive
  • Thun, Michael
  • Torres, Dara
  • Traumeel
  • Trevor
  • TUT (time under tension)
  • Twain, Mark
  • Tyler, Alison
  • Uno, Caol
  • UV exposure
  • Valsalva Technique
  • Vanilla Walnut Protein Cookies (recipe)
  • Van Voorhies, Wayne
  • Vergel, Nelson
  • Vesper, scratches from
  • Vetterlein, Ray
  • WakeMate
  • WAT (white adipose tissue)
  • Wegener, Alfred
  • West, Mae
  • WHI (Women’s Health Initiative)
  • WHR (waist-to-hip ratio)
  • Wilde, Oscar
  • William of Occam
  • Wilson, Clyde
  • Wired
  • WOE (ways of eating)
  • Women’s Health Initiative (WHI)
  • Wooden, John
  • Zaru, Nathan
  • Zeiger, Roni
  • Zeisel, Steven
  • Zepeda, Lydia

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