The 4-Hour Body | Tim Ferriss

The 4-Hour Body is the result of an obsessive quest, spanning more than a decade, to hack the human body. It contains the collective wisdom of hundreds of elite athletes, dozens of MDs, and thousands of hours of jaw-dropping personal experimentation.
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From Olympic training centers to black-market laboatories, from Silicon Valley to South Africa, Tim Ferriss, the #1 New York Times bestselling author of the 4-Hour Workweek, fixated on one life-changing question:
For all things physical, what are the tiniest changes that produce the biggest results?
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[@michaellowrey7178]

"by really mastering your physical self you master i think, by extension often times without even trying everything else" I definitely agree with this. Very smart man, i'm currently trying to master myself physically and I'm doing it so by using this ideology.

[@madiyanahmed5]

How far have you come by now?

[@Mzt1_]

Love this man!

[@lilg2727]

I love this book!!!

[@missannaventure]

Love TF!!

[@Kayaogluahmetveli616]

Tim Ferriss is best

[@ukillself]

The camera movement and music is so obnoxious. I want to listen to the man speak and not be distracted jfc

[@ibobbyshell]

Didn't even catch on to that until after the video reading the comment. I must have great focus lel

[@GutsAndGlory734]

😂😂AHHAAH that Gucci mane pic is legendary and stellar.💯

[@jacksarebetter]

This is the guy that added 34 lbs of muscle in one month? Where did it go?

[@soloblog9571]

Dearest Tim, I have recently started the slow-carb project for the 2nd time. The first time I tried I got frustrated because of conflicting information, and I am about to hit that point again. I have not eaten red meat ever in my life and don’t plan to anytime soon. I mostly live on water animals. I’ve seen it written that you say to keep Omega-3s to a minimum. I think it was twice a week. I can eat fowl occasionally, but not for every meal. It’s just too much for me. So, I’m left with eggs. To get enough protein I am eating the whole egg, which I don’t have a problem with (not concerned about cholesterol, mine has always been good), but I don’t know if that counters the effects of slow-carb and that’s why it’s suggested to add 1 yolk (for flavor) to a multiple whites recipe. I eat a lot of seeds and a healthy portion of nuts as a rule, but those apparently need to be greatly monitored. Somewhere I read about cottage cheese being all right, but thought all dairy was out on the 6 days repetitions. I need to hear it from the horse’s mouth, and not all of these varied sources. I am committed to doing this and getting results. Help please!

[@stratogustav]

Your diet is already solid, I don't think you needs to change much. Omega-3 s are always good, also excess of vegetables is always good, you can also eat some legumes, they are starch by they are fine, always use olive oil, obviously eating nuts is good too, and a little salt with Iodine can actually help, I would test for IGF-1, it should be kept around 140. Too low can cause fatigue, and too high can cause cancer. For fish is better to eat small fish because they have less amounts of mercury, and wild salmon is good too. Fasting 72 hours with just water is always good for your body. 4 times a year is good. Unless your diet is super healthy then twice is probably enough. If you are obese then once a month is recommended, a healthy BMI is not perfect, but it is a good parameter because belly fat is what you want to avoid. For supplements Vitamina D3, Magnesium, Multivitamins, Fish Oil, and B Complex is recommended. Don't eat 4 hours before going to bed, have your breakfast with protein, like 30 grams, and your eating window should be 12 hours. If the diet with just vegetales, fish, and nuts is too hard you can have a cheating day and it shouldn't affect you specially if you are doing the fasting but if you can do diet perfect, then even better. I don't think eggs are a problem, but if you are going to eat eggs, do pasture raised for sure. The same goes with any other kind of animal product, it should be organic, grass fed, and pasture raised, but you really don't need it if you are doing fish, and it is best to avoid red meat because you don't want to increase the mTOR activity in your body.

[@neorich59]

Something visual, that's far from abysmal. I always find this guy interesting and easy on the eye, even though I don't agree with all of his recommendations regarding diet etc..

[@abdulrahmana8623]

Tim is my hero! Yet i had an issue with 4HB , honestly it was... Confusing! He said I should only read the chapter that i want to apply, so i chose addinc muscles chapter. I tried to follow yet he kept jumping back and forth without clear plan on what should i do, when, how much... And the supplement part confused me, should i eat that routine daily (even though i workout 4 hrs a week?) Or only during workout days? Great book tho, im sure ill keep it for long long time

[@Chris-tq3uc]

Take your before circumference measurements, get a simple tape measure and measure four locations. Both upper Arms (mid bicep), waist (horizontal at naval). Hips (at widest point below waist) and both legs (mid thigh) total these numbers to arrive at your total inches. Changes in this total will be meaningful enough to track. **First Session:** - The first A&B workouts will be longer than subsequent workouts as you need to use trial and error to determine starting weights. - Perform sets of five repetitions of each exercise with one minute of rest in between. - Cadence should be fast but controlled on the raising and two to three seconds on the lowering. Do not perform more than five reps per set. - If you can lift more, wait a minute, increase the weight by 4.5 kilograms or 10 pounds or 10%, whichever is less, and attempt again. - Repeat until you complete fewer than 5 reps. - After failing to complete five reps, calculate 70% of your last four five-rep sets. - Take a minute rest and perform a five up five down cadence set to failure using this weight. Congratulations, you just performed your first proper set to failure for this exercise, and the weight will be your starting point. - For Occam's protocol for the shoulder press, use 60% of the last successful five-rep set instead of 70%. **Adding Weight:** - If you complete the required amount of reps, add 4.5 kilograms or 10 pounds or 10% of the total weight in the subsequent workout, whichever is greater. - Example: If you crossed the seven-rep threshold with 39 kilograms or 85 pounds in the pull down, increase the weight to 43 kilograms or 95 pounds for the next workout. **Dietary Considerations:** - To maintain progress, eat sufficiently. Add shakes or milk if the whole food is too difficult. **Missing Target Reps:** - Indicates insufficient stimulation for growth or inadequate recovery. - If you miss your target reps by more than one on the first exercise of a given workout, go home, take the next day off, then repeat the workout. **Warm-ups:** - Take 60% of your work weight for each exercise and perform three reps at a 1/2 cadence (one second up, two seconds down) to spot joint problems. - Prep sets for all exercises should be performed prior to your first real set at 5/5. In practical terms, the first few repetitions of each work set act as the warm-up. Summary: - **First Session Preparation:** - Initial A&B workouts will be longer to determine starting weights. - Perform sets of five repetitions with one minute of rest in between. - Maintain a fast but controlled cadence. - Do not exceed five reps per set. - Increase weight by 4.5 kilograms, 10 pounds, or 10%, whichever is less, if more weight can be lifted. - **Weight Adjustment:** - Add 4.5 kilograms, 10 pounds, or 10% of total weight in subsequent workouts if required reps are completed. - Example: If seven reps are completed with 39 kilograms, increase to 43 kilograms for the next workout. - **Dietary Considerations:** - To sustain progress, increase food intake, including shakes or milk if whole foods are challenging. - **Missing Target Reps:** - Indicates insufficient stimulation for growth or inadequate recovery. - If target reps are missed by more than one on the first exercise, go home, rest, and repeat the workout the next day. - **Warm-ups:** - Take 60% of work weight for each exercise and perform three reps at a 1/2 cadence to spot joint issues. - Prep sets should be performed before the first real set at 5/5. - **Workout A (Machine Option):** - Close grip supinated pull down x 7 reps (5/5 count) - Machine shoulder press x 7 reps (5/5 count) - Optional abdominal exercises - **Workout B (Machine Option):** - Slight incline or decline bench press x 7 reps (5/5 count) - Leg press x 10 reps (5/5 count) - Stationary bike for 3 minutes at 85+ RPM to minimise leg soreness - **Getting Started:** - Take at least seven days off from training causing significant muscular damage. - Begin Occam's protocol with two days between A and B workouts. - Increase rest days between workouts as needed until stalling occurs, then adjust accordingly.

[@bencastillo415]

2:12

[@WiqedWhiteGorilla]

He said a whole lot of nothing... sounded great tho

[@komalthecoolk]

Wutzido IOthCatchJitsu Needs a little intellect to understand it

[@OriginalKickthepope]

no, he really didn't say anything besides "these things are possible" he didn't give anything of substance

[@teleotto]

Tldr: Blah blah blah, lots of buziness/sciency words, keep a training log/diary to improve yourself.

[@carriemelillo8586]

Because you should read the book!

[@itierney]

It’s just the editing. They just showed him explaining the why behind his book and didn’t show any of the actually techniques. The book is excellent, he cuts out the bull shit and focuses on what works. Tim is the real deal.

[@Cleisthenes2]

He says the science doesn't hold up against his field studies, but he seems to be assuming that his 'field studies' have more participants, better controls, and have been analysed more expertly than well-funded, large-scale studies by teams of professional scientists. That strikes me as implausible.

[@MrDozip]

every body reacts differently.

[@EnligUlv]

Mike Mentzer would’ve seen “hope for humankind” via Tim Ferriss.

[@YigitAcik]

Would be much better without the royalty free lame metal tune 😐

[@parsathil4438]

Distracting background music.

[@BoostedLeonitus]

He said a lot of words but never said anything

[@lulurose8311]

Was he working out in Khakis??

[@TRANCERwin]

rofl

[@spiritualworkout4544]

2:13 wtf was that deadlift

[@jonluispena]

Looks like a shallow sumo pull

[@MARIOROSSI-pg3qz]

MSNBC deadlift

[@soccerperfection9713]

Are all his books worth it?

[@komalthecoolk]

Soccer Perfection listen to his podcasts, you'll know everything

[@soccerperfection9713]

komalthecoolk bet. Thank you.

[@tb2957]

Yessir

[@tigerbend1964]

Wait... 4 hours a month? So like half an hour twice a week and that will work? Like yeah maybe you will progress, but not as fast as with a more intense regular workout like say a basic 3 days a week fullbody workout containing squat, deadlift, row, bench, military press just switching between two variations of those exercises every workout adding 5-10 lbs to the smaller lifts and 10-20 lbs on the bigger lifts every time you do the same exercise. Just try this workout, 3 sets of five on every workout to working up to 3 sets of 12 after every cycle of 3 weeks. Do this cycle of adding weights and working up to 10 reps twice and see how much you've grown stronger (much faster then that workout program). Or if you dont want to put the effort into it, just stay at that 4 hours schedule.

[@allenfranks4966]

tiger bend good info thankd

[@Lykosys]

This is addressed in the book. Literally every point made, covered in the book. This results in over/unnecessary training and hindering your recovery. He talks about the minimum effective dose and the importance of not doing more than necessary. OCCAM’S PROTOCOL: After 2 rotations of A & B with two days of rest between each workout, increase the number of rest-days between by 1. All exercises done at a 5/5 cadence. Workout A (Machine) Close-grip supinated pull downs (1 x 7) @ 70% max weight 3 minute rest Shoulder press (1 x 7) @ 70% max weight Workout B (Machine) Incline bench press (1 x 7) @ 70% max weight 3 minute rest Leg press (1 x 10) @ 70% max weight 3 minute rest Stationary bike (3min x 85rpm)

[@starogre]

Starting strength or stronglifts 5x5 essentially. But having a goal is also important. Either a body weight goal, goals on the lifts, or a competition / race day should be used to motivate and track backwards.

[@brandonkrugel6850]

I get what you saying, but I train twice a week full body, as I do high intensity, and have a few compound movements in my programme, I have a workout A and B so split them off, I am at the gym for about 30-40min, with about 4-5 ,rest days in between, and my gains have been phenomenal didn't expect the HIT way of training to be so effective.

[@parsathil4438]

Starts at 00:28.

[@enlightenedrogue3871]

Dude - not buying the book... just clearly state what the 4 hr body actually is. No need for the lecture and the word fluff - what the hell is it???

[@wrong_saint]

"The problem with most plans is they tell you what to do" "What I like to do is come up with plans and tell you 'here's what you have to do'"

[@JackedEcto]

this comment completely misses the point. He was emphasizing how people don't tell you why you should do what you're doing and then he adds on the 'and why' part to his own statement.

[@jbeim777]

Sry this is dumb. Slow n steady and I one the race of losing 100 lbs in a few years. It takes work and mentality. 5 pound loss a week it just nuts talking

[@21aditi92]

What does 4 hour mean?

[@kittyboygamer6912]

He only trained for 4 hours total in 28 days to gain 34 pounds of muscle

[@kristian5157]

kitty boy gamer 69 hahahahahahaha, do you believe it yourself? What a nonsense

[@kristian5157]

Just literally impossible

[@danielmcnamee416]

It looks like you could achieve his body in 4 hours per week without anything revolutionary. Just some plain old exercise and healthy eating. Tim is great in a few areas but I am not going to take any advice from him on the physical front.

[@gabbar51ngh]

I would say he's an autodidact who found success in few areas and now he thinks he can tackle all areas. I used to be fan of him and he clearly has some good ideas but not good as they say. Also some of his achievements he's often credited as come off as shady. Like claiming to be dance or kickboxing in a country at a time when those activities aren't that widespread. It's like he's trying hard to be know it all guy as much as he can for legitimacy.

[@jamz.d3959]

​@@gabbar51nghHis physical front? He is a practical guy. His build is practical, healthy and he achieved it with efficiency. He is saying you can achieve results without doing the push pull legs repeat 6/7 days a week. All this neg on TF is close minded and not seeing this as an alternative to working out 5-7 hours per week to maintain the gains. These comments are frustrating.

[@jamz.d3959]

And it's 4 hours a month not week

[@libertarianation1]

Most people are not smart enough to workout four hours per month. They would rather waste their time spending 50 hours per month in the gym, while getting less results. What could they do with that extra time in their life? Get a college degree? Make more money? Spend more time with family and friends?

[@Trendle222]

No!!! i just want to workout for 50+hours a month! Damn U !!! lol i might even work out 60hours!! =P Fk my family, friends and making more money!! lol

[@DrTopLiftDPT]

But he has such little gainz. Does he lift ?

[@upstatecommunications9031]

I think he's going for more leanness than bulk. Maybe?

[@olxblydpuzziavotqpcc4346]

text

[@MARIOROSSI-pg3qz]

🤣🤣🤣 seriously? CNN and MSNBC? Of course, you are bigger than Ricky Maddox 🤣

[@ellisdunning8593]

fitness advice of someone who trains in his grandads pants and looks like hes never trained 🙈

[@Anthlucky13]

It's worth looking at his advice (either on youtube or blogs), the blokes a genius. Very under the radar for most people, but clever stuff.

[@ellisdunning8593]

his 4 hour work week book is pretty good. but fitness information no thanks.

[@hellobooom]

typical knuckle head

[@punishmentbegins]

The picture of him at 1:45 says otherwise.

[@Suntro]

The 4 hour body became popular when it was released thanks to pseudo science. 4 Hour workweek is the only good book he's released. His podcasts are scattered and too long winded. Ferriss is lucky to have rode the wave of blogging when it was a craze.

[@imxd9698]

bald