The 4-Hour Body – Sample Chapter and Full Table of Contents

Table of Contents

Start Here

Thinner, Bigger, Faster, Stronger? How to Use This Book

Fundamentals – First and Foremost
The Minimum Effective Dose: From Microwaves to Fat-loss
Rules That Change the Rules: Everything Popular Is Wrong

Ground Zero-Getting Started and Swaraj
The Harajuku Moment: The Decision to Become a Complete Human
Elusive Bodyfat: Where Are You Really?
From Photos to Fear: Making Failure Impossible

Subtracting Fat: Basics

The Slow- Carb Diet I: How to Lose 20 Pounds in 30 Days Without Exercise
The Slow-Carb Diet II: The Finer Points and Common Questions
Damage Control: Preventing Fat Gain When You Binge
The Four Horsemen of Fat-Loss

Subtracting Fat: Advanced

Ice Age: Mastering Temperature to Manipulate Weight
The Glucose Switch: Beautiful Number 100
The Last Mile: Losing the Final 5-10 Pounds

Adding Muscle

Building the Perfect Posterior (or Losing 100+ Pounds)
Six-Minute Abs: Two Exercises That Actually Work
From Geek to Freak: How to Gain 34 Pounds in 28 Days
Occam’s Protocol I: A Minimalist Approach to Mass
Occam’s Protocol II: The Finer Points

Improving Sex

The 15-Minute Female Orgasm-Part Un
The 15-Minute Female Orgasm-Part Deux
Sex Machine I: Adventures in Tripling Testosterone
Happy Endings and Doubling Sperm Count

Perfecting Sleep

Engineering the Perfect Night’s Sleep
Becoming Uberman: Sleeping Less with Polyphasic Sleep

Reversing Injuries
Reversing “Permanent” Injuries
How to Pay for a Beach Vacation with One Hospital Visit
Pre-Hab: Injury-Proofing the Body

Running Faster and Farther

Hacking the NFL Combine I: Preliminaries—Jumping Higher
Hacking the NFL Combine II: Running Faster
Ultraendurance I: Going from 5K to 50K in 12 Weeks—Phase I
Ultraendurance II: Going from 5K to 50K in 12 Weeks—Phase II

Getting Stronger

Effortless Superhuman: Breaking World Records with Barry Ross
Eating the Elephant: How to Add 100 Pounds to Your Bench Press

From Swimming to Swinging

How I Learned to Swim Effortlessly in 10 Days
The Architecture of Babe Ruth
How to Hold Your Breath Longer Than Houdini

On Longer and Better Life
Living Forever: Vaccines, Bleeding, and Other Fun

Closing Thoughts

Closing Thoughts: The Trojan Horse

Appendices and Extras

Helpful Measurements and Conversions
Getting Tested—From Nutrients to Muscle Fibers
Muscles of the Body
The Value of Self-Experimentation
Spotting Bad Science 101: How Not to Trick Yourself
Spotting Bad Science 102: So You Have a Pill . . .
The Slow-Carb Diet—194 People
Sex Machine II: Details and Dangers
The Meatless Machine I: Reasons to Try a Plant-Based Diet for Two Weeks
The Meatless Machine II: A 28-Day Experiment

Bonus Material

Spot Reduction Revisited: Removing Stubborn Thigh Fat
Becoming Brad Pitt: Uses and Abuses of DNA
The China Study: A Well-Intentioned Critique
Heavy Metal: Your Personal Toxin Map
The Top 10 Reasons Why BMI Is Bogus
Hyperclocking and Related Mischief: How to Increase Strength 10% in One Workout
Creativity on Demand: The Promises and Dangers of Smart Drugs
An Alternative to Dieting: The Bodyfat Set Point and Tricking the Hypothalamus