The 4 Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex and Becoming Superhuman
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- Create Date：2021-04-11 14:53:38
- Update Date：2025-09-06
- Status：finish
- Author：Timothy Ferriss
- ISBN：0091939526
- Environment：PC/Android/iPhone/iPad/Kindle
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Summary
Do you want to lose fat， double testosterone， get the perfect posterior or give your partner a fifteen-minute female orgasm？ Whatever your physical goal， The 4-Hour Body eclipses every other health manual by sharing the best kept secrets in the latest science and research to provide new strategies for redesigning the human body。
And you don't need to exhaust yourself。 International bestselling author， Timothy Ferriss， helps you reach your true genetic potential in 3-6 months with a commitment of less than four hours per week。 You can pick and choose from a menu of options， from simple to extreme， for dramatic body changes。
Based on over 15 years of research and with personal stories， amazing before and after photos， recipes and sidebars， The 4-Hour Body will give unbelievable results and change the way you look forever。
And you don't need to exhaust yourself。 International bestselling author， Timothy Ferriss， helps you reach your true genetic potential in 3-6 months with a commitment of less than four hours per week。 You can pick and choose from a menu of options， from simple to extreme， for dramatic body changes。
Based on over 15 years of research and with personal stories， amazing before and after photos， recipes and sidebars， The 4-Hour Body will give unbelievable results and change the way you look forever。
Reviews
Anupreet Choudhary
，
It's like a manual for fitness and lifestyle。 It's like a manual for fitness and lifestyle。 。。。more
Wen Hao 9
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As this is my fourth "Tim Ferriss" Book ， I must say I quite like this encyclopedia。 Perhaps because it's very practical and there is a chapter for every goal you might have in terms of fitness/weight loss。 As well as different means to get to that goal。 Overall good book， some chapters were deemed somewhat extensive， but what might not be useful to me， might be useful for someone else。 Good structure and resources are well-stated。 As this is my fourth "Tim Ferriss" Book ， I must say I quite like this encyclopedia。 Perhaps because it's very practical and there is a chapter for every goal you might have in terms of fitness/weight loss。 As well as different means to get to that goal。 Overall good book， some chapters were deemed somewhat extensive， but what might not be useful to me， might be useful for someone else。 Good structure and resources are well-stated。 。。。more
Artur Jegesi
，
This review has been hidden because it contains spoilers。 To view it， click here。 A refreshing perspective on fitness from the blood， sweat and tears approach to considering how to achieve more by doing less in almost all fields of sport and wellness。 After implementing principles from the book in my own life， I have been able to save countless hours and achieve significant process towards my goals。3 most impactful ideas from the book:1。 Impact on diet - you need more protein。 Previously I had underestimated the thermogenic effect of breaking down foods。 Protein requires up t A refreshing perspective on fitness from the blood， sweat and tears approach to considering how to achieve more by doing less in almost all fields of sport and wellness。 After implementing principles from the book in my own life， I have been able to save countless hours and achieve significant process towards my goals。3 most impactful ideas from the book:1。 Impact on diet - you need more protein。 Previously I had underestimated the thermogenic effect of breaking down foods。 Protein requires up to 3 times as much energy to digest hence showing that calorie isn’t not a calorie。 Protein also plays a vital role in muscle growth and recovery and it is also faster at satisfying your appetite。 Despite these facts， the protein content of our diets is highly overestimated， checking labels and researching high protein foods online has been a huge help for me。 Furthermore the book shed light to interesting phenomena such as the consumption of lemon juice and cinnamon prior to meals in order to decrease blood sugar and glucose spikes as well as the effect of cold exposure on fat loss through cold showers， ice baths and the consumption of ice cold water。 2。 Impact on exercise - higher intensity， lower volume for muscle growth。 My primary focus during reading was placed on building strength and muscle。 To maximise results for such goals， high time under tensions， fewer exercises， fewer reps and much higher intensity was the advocated approach。 I found such a program to be effective and while modifying some exercises found in Occam protocol， the book certainly changed my perspective on body building for the better。3。 Impact on mindset - your physical manifestation is one of the only things under your control so do not neglect it。 Our minds and body are inherently connected thus a healthy physical presence is essential to a healthy mind。 The book has demonstrated through Tim’s personal experimentation that any physical goal can be achieved through intentional and consistent work and that injuries can be recovered and learned from。 。。。more
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Stacy
，
This is an interactive reference book。 I'd read something， and then look at the links recommended or one of the authorities he talks about or a spice or food I'd never heard of。 It's kind of fun to toggle back and forth between the paper pages and the digital supplementary materials。 I'm easing into the diet he recommends and even though I'm not strict with it yet I feel better than I have in a long time， so that's exciting。 I also had been working out an hour a day most days for years and my bo This is an interactive reference book。 I'd read something， and then look at the links recommended or one of the authorities he talks about or a spice or food I'd never heard of。 It's kind of fun to toggle back and forth between the paper pages and the digital supplementary materials。 I'm easing into the diet he recommends and even though I'm not strict with it yet I feel better than I have in a long time， so that's exciting。 I also had been working out an hour a day most days for years and my body wasn't having it anymore， so switching to a more focused 15 minute routine with a kettlebell has been an awesome timesaver and allowed my body to re-focus。 I still have a lot of research online to do from the book， and I need to keep revisiting the diet and workout materials。 Can someone tell me if quinoa is considered a "white food"？ I really do need to know。 。。。more
Manuel Longueira
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Must readI wish I had read this book before age 20。。。。。 Use it as a ref。 through life， and never look back。
Nona Krastnikova
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I like Tim very much and his believes， so I really expected more from his book。 It is slow， unoriginal and somehow cold。 I didn’t like it， maybe it was not the right time to read it or maybe the subject is too important for me（ struggling with weight all my life）。 Anyway this book for me is a big No No！
Andrew Marin
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This book changed my life。 If you have questions about it， feel free to DM me。 It's not easy， but it'll work。 This book changed my life。 If you have questions about it， feel free to DM me。 It's not easy， but it'll work。 。。。more
Elissa
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Wasn’t a bad book， just wasn’t a book that held my interest。
Jeff Borree
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I'm a fan of Tim Ferriss and his podcast， but you can skip this book。 There are times it is far too technical， there are times when Tim must forget not everyone makes seven figures， and there are times when his ego seems to throw up all over the pages。 The only reason for two stars was the kettle ball educational materials but one can find that online pretty easily。 I'm a fan of Tim Ferriss and his podcast， but you can skip this book。 There are times it is far too technical， there are times when Tim must forget not everyone makes seven figures， and there are times when his ego seems to throw up all over the pages。 The only reason for two stars was the kettle ball educational materials but one can find that online pretty easily。 。。。more
Bret Kramer
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The book is great but it's really tough to pull an actual plan out of it。 I have zero interest in taking notes on the various sections。 Needs to break it down somewhere without all the stories and justification somewhere。 The book is great but it's really tough to pull an actual plan out of it。 I have zero interest in taking notes on the various sections。 Needs to break it down somewhere without all the stories and justification somewhere。 。。。more
Pamela
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There were some sections in this book that I skimmed over， but the things he writes about are so interesting to me。 His thirst for knowledge and self improvement and his intelligence is so engaging！
Fuad Alnaji
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Older book but the advice in there has been consolidated by better science。 Will try the recommended slow carb diet as well as the exercises and see where that takes me，
Ilan Tsekhman
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A few tidbits in this book that resonated but it struck me that the disjointed content of this book would have been better as a series of blog posts than a tome designed to serve as a reference。
Khotso Le Mateitei
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Don't drink calories Don't drink calories 。。。more
Moira Burke
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Interesting introduction to the reasons behind low-carb diets coupled with ridiculous and likely dangerous experiments the author performed on himself to get a six pack。
Aleksander Zawalich
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Nie spodziewałem się wiele， a i tak jestem rozgoryczony。 Jednak trzeba Ferrissowi uczciwie przyznać: to co obiecał， naprawdę dowozi - czyli niekonwencjonalność。 I faktycznie， może zachęcić do zaczęcia bardziej zdrowego życia - ale osoby z dużą nadwagą i życiem spędzonym na kanapie， ja nie byłem targetem。 Parę wskazówek też się znajdzie。 To jedyne plusy， bo reszta moich odczuć jest negatywna:1。 To nie jest spójna książka。 To zbiór artykułów związanych ze sportem， w bardzo różny sposób。 Ciężko z t Nie spodziewałem się wiele， a i tak jestem rozgoryczony。 Jednak trzeba Ferrissowi uczciwie przyznać: to co obiecał， naprawdę dowozi - czyli niekonwencjonalność。 I faktycznie， może zachęcić do zaczęcia bardziej zdrowego życia - ale osoby z dużą nadwagą i życiem spędzonym na kanapie， ja nie byłem targetem。 Parę wskazówek też się znajdzie。 To jedyne plusy， bo reszta moich odczuć jest negatywna:1。 To nie jest spójna książka。 To zbiór artykułów związanych ze sportem， w bardzo różny sposób。 Ciężko z tego wyciągnąć spójny famework postępowania。 Jeśli już， to można traktować ten tekst jak źródło inspiracji/riserczu， ale w bardzo konkretnych przypadkach。 Jakość rozdziałów nie jest wysoką literaturą， tylko poziomem plasuje się w zasięgu artykułów na bloga。2。 Jest w narracji niemiłosiernie pop-coachingowa i gimmickowa， aż do obrzydzenia。 Jak telemerketer z telezakupów Mango "Zrób te triki i będziesz mieć super ciało"。 Nie， dziękuję - wolę ustawiczny rozwój， a tego książka nie oferuje。 Dodatkowo， obawiam się， że niektóre pomysły mogą być po prostu niebezpieczne lub nielegalne i ciężkie do zrealizowania w PL （o dostępności produktów nie mówię， bo czytałem oryginał， może w tłumaczeniu są ich polskie odpowiedniki）。 3。 Jest miejscami niepełna - dużo razy pojawia się tekst "nie mogę o tym pisać， bo mam limit objętości książki" - gościu， serio？ Przecież non-stop po każdym rozdziale dajesz linki do swojego bloga （nachalna promocja BTW） z rozszerzeniami niektórych zagadnień - po co jeszcze ten tekst？ Mamy jako czytelnicy Ci współczuć？ 4。 Podobno ta książka jest mocno zresearchowana - listy bibliografii w książce nie ma， czasem są jakieś pojedyncze artykuły。 A， no przecież Tim mówi， że w Internecie jest bibliografia - tylko， że tak się składa， że ona nie działa z linka i trzeba jej szukać w archiwach agregatorów dokumentów。 A i tak z tego， co kojarzę， za imponująco nie było。5。 Strasznie się dłuży i jest wypełniona masą niepotrzebnych anegdot。 6。 Rozdział o seksie i wmieszanie w ten temat eksperymentatorskiego ducha to jakieś kompletne kuriozum， po którym do teraz mam niesmak。 Jak widać， pierwszy raz zagotowałem się w swojej recenzji。 Nie polecam czytać， nie traćcie czasu - chyba， że szukacie inspiracji。 。。。more
Reuben
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This book is a hack。 It's the way to get you the most results with the least amount of effort。Several methods for measuring body fat composition gave him a range between 7% and 16%。 The bottom line is that you should use one device consistently。 Don't compare apples to oranges。 Electrical resistance varies widely based on water intake。Instead of doing a food journal， simply take photos of the food you eat。Measurement equals motivation。Slow carb diet:1。 Avoid all white carbs。2。 Eat the same few m This book is a hack。 It's the way to get you the most results with the least amount of effort。Several methods for measuring body fat composition gave him a range between 7% and 16%。 The bottom line is that you should use one device consistently。 Don't compare apples to oranges。 Electrical resistance varies widely based on water intake。Instead of doing a food journal， simply take photos of the food you eat。Measurement equals motivation。Slow carb diet:1。 Avoid all white carbs。2。 Eat the same few meals over and over again。3。 Don't drink calories。4。 Don't eat fruit。5。 Take one day off per week。Sex: the doing method and others。 。。。more
Nitin Kishore
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If you've been into working out， you would know most of the contents of this book if you did sufficient research and read or watched videos from multiple sources。 It's a really good compilation and perfect for people who don't know much or just begin with trial and error。 MED with the boiling water example was a good touch and i've come across this concept even in the JRE podcasts sometimes。 The book talks about gut health and insulin spikes which was a good bonus。 It addresses the need to know If you've been into working out， you would know most of the contents of this book if you did sufficient research and read or watched videos from multiple sources。 It's a really good compilation and perfect for people who don't know much or just begin with trial and error。 MED with the boiling water example was a good touch and i've come across this concept even in the JRE podcasts sometimes。 The book talks about gut health and insulin spikes which was a good bonus。 It addresses the need to know difference between sources of calories and not just treat it as a number because if what you eat doesn't go into your bloodstream then it just passes away as an expensive waste。 Understanding diet and exercise and the benefit of dynamic stretching before working out。 Seems like the book covers lot off things that most people should know by now if they were ever serious about fitness or getting into shape 。。。more
Aleks
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I love Tim's enthusiasm that is soaked in every single page。 I always admire and appreciate the approach of minimal effort - maximum results。There was way too much stuff on weight loss and specific body shaping advice for my needs though。 I took away one or two exercise routines。4 stars is for enthusiasm。 I love Tim's enthusiasm that is soaked in every single page。 I always admire and appreciate the approach of minimal effort - maximum results。There was way too much stuff on weight loss and specific body shaping advice for my needs though。 I took away one or two exercise routines。4 stars is for enthusiasm。 。。。more
David
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Extreme writing style （which can be an intriguing writing reference in itself）。 Most chapters are hard to read， but a few gems from a few chapters。
Cynthia
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This is a reference guide。 Feel like I might be consulting time and again。 Can't talk about any results as I have yet to follow any of the recommendations。 This is a reference guide。 Feel like I might be consulting time and again。 Can't talk about any results as I have yet to follow any of the recommendations。 。。。more
Hrusikesh Patra
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Great book with a lot of hacks。
Jessamie Yule
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This review has been hidden because it contains spoilers。 To view it， click here。 Some good suggestions， I ended up flicking past a lot of the writing to highlight the recommendations and tips relevant to me。 Generally I found it an irritating read， but it is well researched and cited。 His podcasts are much better。Physique sections， pretty wordy but really interesting。Introductions， great！Science part of sex section - fine！ About how to increase testosterone and sperm count。 But the section about female orgasms - needs work， a lot of work。 Not really sure why they included it Some good suggestions， I ended up flicking past a lot of the writing to highlight the recommendations and tips relevant to me。 Generally I found it an irritating read， but it is well researched and cited。 His podcasts are much better。Physique sections， pretty wordy but really interesting。Introductions， great！Science part of sex section - fine！ About how to increase testosterone and sperm count。 But the section about female orgasms - needs work， a lot of work。 Not really sure why they included it as the way it is written really cheapens the book and made it challenging for me to continue reading。 。。。more
Oneeb
，
The 4-hour body is a hilarious book by Tim Ferris who seems to be obssessed with doing everything in 4 hours and tries really hard using pointless scientific facts to prove it。 The author has written 4 hour work week and 4 hour chef as well and believes Pareto principle of 80/20 is what every person needs to implement to be successful。In this book， Ferris covers 6 topics:1） Body Composition2） Better sex （author experimented and explains perfect clitoral activation and techniques for achieving pe The 4-hour body is a hilarious book by Tim Ferris who seems to be obssessed with doing everything in 4 hours and tries really hard using pointless scientific facts to prove it。 The author has written 4 hour work week and 4 hour chef as well and believes Pareto principle of 80/20 is what every person needs to implement to be successful。In this book， Ferris covers 6 topics:1） Body Composition2） Better sex （author experimented and explains perfect clitoral activation and techniques for achieving perfect orgasm since apparently 50% of all women in US can't have orgasm which was interesting to learn about。 Words such as "I took a testosterone boost and later that night， I was on a dinner table and every women was interested in me made me feel great; I had great sex with one of them afterwards" showed that there is a juvenile kid trapped in Tim's body。）3） Improved sleep （ author suggests sleeping at 70° F， taking ice baths， using humidifier， using nightwave device and sleeping in crawl position for the best sleep lol）4） Preventing and dealing with injuries （Rather than focusing on joint mobility， pylometric stretching and overall joint health， author suggested weird techniques I never heard off such as biopuncture and prolotherapy which involved injecting saline around joints to promote healing。。don't try such things）5） Improving sports skills and gym （ author claims to have gained 32lbs of muscle in 4 weeks with just 4 hours of training and his gym schedule involved going to gym and doing just two supersets with each having 15-17 reps。 The author also focuses on taking creatine and has experimented with Testosterone injections。 In conclusion， his so called muscle gain program （Occam's protocol） is nothing but a fraud。 He used PED along with testosterone to gain his supposed weight。6） Living longer（ the author claims you can live long by having creatine， doing Intermittent fasting and donating blood）In conclusion， this book is a hilarious read。It should not be taken seriously。 。。。more
Michelle Cannon
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Skimmed this after reading 4 hour work week。 Not impressed。 Geared toward the bro-culture。
Alexandra Chiaramonti
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It’s short so go for it。 Some of the stuff I’m not sure I agree with but there’s a couple of helpful insights
Alfred Timothy Lotho
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It's a hodgepodge of research from other people。 It would have probably worked if he just focused on his points rather than insulting the opposing point of view （for example， how calories in calories out is totally bullshit for him even if it works for some people）。 Instead of 1 star， I'm giving it an additional one because he has tried a lot of the stuff he wrote himself， which is always a good way to prove its worth。 It's a hodgepodge of research from other people。 It would have probably worked if he just focused on his points rather than insulting the opposing point of view （for example， how calories in calories out is totally bullshit for him even if it works for some people）。 Instead of 1 star， I'm giving it an additional one because he has tried a lot of the stuff he wrote himself， which is always a good way to prove its worth。 。。。more
Mo Coghlan
，
Even among the many dude bros who write fitness books， this one is especially dude-broey。 I was especially annoyed when at one point he basically says， don't worry your pretty little head about it， you don't need to know the science， just do what I tell you。 As much as I didn't like the pushing of supplements， it isn't more aggressive about them than body building books pushing fat burners and protein powder。 The sex part of the book is really just a dude bro brag。 But， the basics of the system Even among the many dude bros who write fitness books， this one is especially dude-broey。 I was especially annoyed when at one point he basically says， don't worry your pretty little head about it， you don't need to know the science， just do what I tell you。 As much as I didn't like the pushing of supplements， it isn't more aggressive about them than body building books pushing fat burners and protein powder。 The sex part of the book is really just a dude bro brag。 But， the basics of the system have some potential。 It's not extreme like Keto， there is more food variety （but of course you won't get into ketosis on this diet）。 There is a cheat day， which gives you something to look forward to when eating beans three times a day。 Red Wine is allowed on non-cheat days， which makes social situations easier than having to tell folks you are not drinking because you are on a diet。 Eh， will give this a shot。 See how it goes。 。。。more
Carlos
，