Ferriss - The 4-hour body : an uncommon guide to rapid fat-loss, incredible sex, and becoming superhuman

PRAISE FOR
The 4-Hour Workweek

This is a whole new ball game. Highly 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

Its about time this book was written. It is a long-overdue manifesto for the mobile lifestyle, and Tim Ferriss is the ideal ambassador. This will be huge. Jack Canfield, cocreator of Chicken Soup for the Soul , 100+ million copies sold

Stunning and amazing. From mini-retirements to outsourcing your life, its all here. Whether youre a wage slave or a Fortune 500 CEO, this book will change your life! Phil Town, New York Times bestselling 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 all about work? A world of infinite 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 worlds #1 small business guru

Timothy has packed more lives into his 29 years than Steve Jobs has in his 51. Tom Foremski, journalist and publisher of SiliconValleyWatcher.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-All

Tim is Indiana Jones for the digital age. Ive already used his advice to go spearfishing on remote islands and ski the best hidden slopes of Argentina. Simply put, do what he says and you can live like a millionaire. Albert Pope, derivatives specialist at UBS World Headquarters

Reading this book is like putting a few zeros on your income. Tim brings lifestyle to a new levellisten to him! Michael D. Kerlin, McKinsey & Company consultant to Bush-Clinton Katrina Fund and a J. William 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 sitting 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. Small and mid-sized firms, as well as busy professionals, can outsource their work to increase their productivity and free time for more important commitments. Its 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 followed his rags to riches path and watched him transform himself from competitive fighter to entrepreneur. He tears apart conventional assumptions until he finds a better way. Dan Partland, Emmy Awardwinning producer of American High and Welcome to the Dollhouse

The 4-Hour Workweek is an absolute necessity for those adventurous souls who want to live life to its fullest. Buy it and read it before you sacrifice 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 Valley 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 cant 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

Copyright 2010 by Tim Ferriss

All rights reserved.
Published in the United States by Crown Archetype,
an imprint of the Crown Publishing Group,
a 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
613.7dc22
2010018533

eISBN: 978-0-307-46365-4

All illustrations by Fred Haynes/Hadel Studio, unless otherwise noted in the Photo and Illustration Credits section

Jacket front-flap photos: (top) (c) Mark Reifkind; (bottom) (c) Photos taken by Inge Cook, provided 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 Childrens Research Hospital .

LIST OF ILLUSTRATIONS

GROUND ZEROGETTING STARTED AND SWARAJ

SUBTRACTING FAT

ADDING MUSCLE

IMPROVING SEX

PERFECTING SLEEP

REVERSING INJURIES

RUNNING FASTER AND FASTER

GETTING STRONGER

FROM SWIMMING TO SWINGING

APPENDICES AND EXTRAS

TIMS DISCLAIMER

Please dont be stupid and kill yourself. It would make us both quite unhappy. Consult a doctor before doing anything in this book.

PUBLISHERS 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 effects 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. Im the guide and explorer.

If you find anything amazing in this book, its thanks to the brilliant minds who helped as resources, critics, contributors, proofreaders, and references. If you find anything ridiculous in this book, its because I didnt heed their advice.

Though indebted to hundreds of people, I wish to thank a few of them up-front, here listed in alphabetical order (still 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 McGuff 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 McGill

Dr. Tertius Kohn

Dr. Timothy Noakes