The 4-Hour Body

Metadata

• Author: Timothy Ferriss
• Full Title: The 4-Hour Body
• Category: #books

Highlights

• Anything beyond the MED is wasteful. (Location 495)
• The decent method you follow is better than the perfect method you quit. (Location 622)
• “For a long time, I’ve known that the key to getting started down the path of being remarkable in anything is to simply act with the intention of being remarkable. (Location 824)
• 1. Make it conscious. 2. Make it a game. 3. Make it competitive. 4. Make it small and temporary. (Location 1168)
• “Every model is wrong, but some are useful.” (Location 1203)
• Use a digital camera or camera phone to take photographs of everything you eat for 3–5 days, preferably including at least one weekend day. (Location 1235)
• Awareness, even at a subconscious level, beats fancy checklists without it. Track or you will fail. (Location 1341)
• all bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food with breading. If you avoid eating the aforementioned foods and anything else white, you’ll be safe. (Location 1375)
• RULE #2: EAT THE SAME FEW MEALS OVER AND OVER AGAIN. (Location 1381)
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• Montreal steak rub, thick salsa without sugar added, garlic salt, white truffle sea salt (combine this with tarragon on eggs), Thai chili paste (srichacha)—this (Location 1637)
• There should be no need, or real physical urge, to eat snacks. If you are hungry, you’re not eating enough protein and legumes at each meal. This is an uber-common novice screwup. I’ve been there too. Eat more. (Location 1668)
• It is important to spike caloric intake once per week. This causes a host of hormonal changes (Location 1682)
• My most frequent breakfast consists of eggs, lentils, and spinach. I prefer lentils, straight out of the can, to black beans, and hard-boiling a dozen eggs beforehand makes this easy. (Location 1700)
• MISTAKE #1: NOT EATING WITHIN ONE HOUR OF WAKING, PREFERABLY WITHIN 30 MINUTES (Location 1822)
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• MISTAKE #2: NOT EATING ENOUGH PROTEIN (Location 1839)
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• MISTAKE #3: NOT DRINKING ENOUGH WATER (Location 1853)
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• MISTAKE #4: BELIEVING THAT YOU’LL COOK, ESPECIALLY IF YOU’RE A BACHELOR (Location 1859)
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• MISTAKE #6: OVEREATING “DOMINO FOODS”: NUTS, CHICKPEAS (GARBANZO BEANS), HUMMUS, PEANUTS, MACADAMIAS (Location 1873)
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• MISTAKE #7: OVERCONSUMING ARTIFICIAL (OR “ALL-NATURAL”) SWEETENERS, INCLUDING AGAVE NECTAR (Location 1886)
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• MISTAKE #8: HITTING THE GYM TOO OFTEN (Location 1900)
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• In all cases, if you do 60–90 seconds of contraction after each meal (and a bit before, ideally), you might live to see your abs. Don’t forget the air squats. (Location 2060)
• Dr. Weston Price is famous for his studies of 12 traditional diets of near-disease-free indigenous communities spread around the globe. He found that the one common element was fermented foods, which were consumed daily. (Location 2102)
• Leg press × 20 reps Leg extension × 20 reps Squats × 20 reps (increase weight 20 lbs once you hit 20, then work back up to 20) (Two-minute rest) Leg curl × 12 reps Calf raises 3 × 15 Behind-neck pull-down × 10 Row × 10 Behind-neck pull-down × 10 (Two-minute rest) Lateral raise × 8 Press behind-the-neck × 10 (Two-minute rest) Curl × 8 Underhand chin plus weight for reps (Two-minute rest) Tricep extension × 22 Dips × 2213 (Location 3347)
• 130 lbs = 162.5 g (Location 3391)