See also video on TED conference
The 4-hour Body - Here’s what’s in it:
Chapter 1: Fundamentals–First And Foremost
Chapter 2: Ground Zero–Getting Started and Swaraj
Chapter 3: Subtracting Fat
Five rules for cutting body fat:
Avoid “white” carbohydrates
Eat the same few meals over and over again
Don’t drink calories
Don’t eat fruit
Take one day off per week
The Lost Art of Bingeing: Specific steps to minimize fat gain while splurging
Chapter 4: Adding Muscle
Building the Perfect Posterior
Ferriss turns the table for readers who wish to gain weight by offering strategies on how to gain 34 pounds in 28 days with exercises like the Occam’s Protocoli, the Bike-Shed Effect, and GOMAD (Gallon of Milk a Day).
Chapter 5: Improving Sex
Ferriss tells a story about a promise he made to a female yoga instructor who have never experienced an orgasm in her life that he “would fix her inability to orgasm”
the women has to bring herself “there.”
men need to change the angle and pressure during penetration.
Explain to partner that you will touch her
Get into position
Find the Upper-Quadrant Point of the Clitoris, and Stroke Lightly–for 15 minutes.
Chapter 6: Perfecting Sleep
How to Fall Asleep Faster:
Focus on getting to sleep
67ºF to 70ºF is the best room temperature to fall asleep
Eat a large fat-and protein-dominated meal 3 hours before bedtime
Use low light in the bedroom
Take a cold bath an hour before bed
Use a humidifier to generate cool mist
Try to sleep in the half-military crawl position
How to Sleep Less and Feel Great
Chapter 7: Reversing Injuries
The $10,000 Fix: Ferriss cured his “permanent” injuries by receiving a concoction of chemicals (i.e. Platelet-rich plasma, Stem cell factor, Bone morphogenic proteint-7, Insulin-like growth factor 1) via injection.
The Cheaper Fix in Stages:
Stage 1: Movement
Stage 2: Manipulaiton
Stage 3: Medication
Stage 4: Surgery
Chapter 8: Running Faster and Farther
Jumping Higher: Joe DeFranco, a renowned trainer of the NFL Scouting Combine, worked with Ferriss on his shoulder drive, arm position before the jump, squat stance and hip flexors that allowed Ferriss to jump vertically three inches higher in 48 hours.
Running Faster: Joe DeFranco also coached Ferriss on how to run the 40-yard dash faster by correcting Ferriss’s line-and-arm position at the start line. Ferriss was advised to keep his head down, his knee head of his toes, chin tucked and upper body head of lower body, and to take few steps. Ferriss improved his 40-yard dash by .33 seconds in 48 hours.
* Running Further: Ferriss trains by running 400-meter repeatedly (over and over again) while monitoring quantity of repeats, maximum effort percentage, and rest time. Ken Mierke, a world-champion triathlete helped Ferriss with his stride rate, lean position, and arm movement. With preparation, biomechanics, and training, Ferriss was able to increase his running distance of 5K to 50K in 12 weeks.
Chapter 9: Getting Stronger The gems in this chapter to become stronger as experimented by Ferriss include:
Dynamic stretching
Bench press, push-ups, deadlift to knees
Static Stretching
Keep “time under tension” while lifting under 10 seconds to avoid muscle burn.
“Lift heavy but not hard”
Keep training times (day or night) consistent.
Chapter 10: From Swimming to Swinging
Ferriss learned how to swim effortlessly within 10 days
How to swing a bat like Babe Ruth
How to hold breath longer Houdini, and David Blaine
Chapter 11: On Longer and Better Life
