Chapter 1: Fundamentals--First And Foremost
* Ferriss describes the "Mininum Effective Dose" (doing the bare minimum to gain the most desired outcome).
Chapter 2: Ground Zero--Getting Started and Swaraj
* Uses Mahatma Gandhi reference to make the case that only we can govern our body and destiny by what we purposely choose to do.
Chapter 3: Subtracting Fat
Five rules for cutting body fat:
1. Avoid "white" carbohydrates
2. Eat the same few meals over and over again
3. Don't drink calories
4. Don't eat fruit
5. 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.
* The 15-min Female Orgasm
1. Explain to partner that you will touch her
2. Get into position
3. 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
* Learn how to manipulate the sleep cycle to stay in REM sleep longer
* Take frequent 20-min naps throughout the day
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
* Take 5-10 grams of Creatine Monohydrate per day
* Fasting and Protein Cycling
* Donate blood
Book notes - not applied to everyone
对“Book notes - not applied to everyone”的回应
《每周健身4小时》热门书评
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书摘
11有用 0无用 Eric 2015-01-25
http://blog.sina.com.cn/s/blog_66126d3c0102vd35.html==================关于饮食=================== ·降低脂肪含量:靠大蒜、甘蔗、茶叶提取物·让咖啡因更好地发挥燃烧脂肪的作用:需要葡萄汁里的柚配基·聚餐...
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Book notes - not applied to everyone
8有用 0无用 Wendy 2012-02-05
Chapter 1: Fundamentals--First And Foremost * Ferriss describes the "Mininum Effective Dose" (doing the bare minimum to gain the most desire...
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未经科学检验的健身方法,可以当作“生活中的小窍门”一类的书来看
2有用 1无用 左其盛 2013-09-28
本书作者是极客,喜欢琢磨各种事情的诀窍。本书是他自己琢磨的一些健身方法。前半本书介绍“无碳水化合物减肥法”,就是绝对禁止碳水化合物的摄入,可以吃肉和蔬菜。据我了解这并不是医学界推荐的减肥方法。后半部分是作者对游泳、健身、睡眠方面的一些诀窍。个人感觉本书可以当作“生活中的小窍门”一类的书来看,不必太当...
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谁想试试
2有用 1无用 julielulu 2014-01-14
这事怎么看呢。或者说,减肥这个话题怎么写呢。作者确实乖张了,写的tips都很逆天。0碳水的减肥法在达人的眼睛里是容不得的。只是肯定有人会去尝试,因为他写的太像回事了。6天的蛋白质+蔬菜+豆类。1天的放纵。我大概把原则写出来供大家看看:1、不沾所有白色的碳水化合物。比如:所有种类的面板、米饭(紫米黑米...
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Notes of Tim Ferriss 4HB
1有用 0无用 猴不正 2016-10-31
中文的页面对这本书的评论比较少,选取一些豆瓣的负面短评,两星:“可行性小“两星:“民科”三星:“不是特别靠谱的一本书”无星:“误导,浪费时间”两星:“真是天书啊,读起来非常费劲。 作者写作问题?翻译问题?排版问题? 可能都有一点吧,内容没有实践过,无法判定。”It's really not fair...
书名: 每周健身4小时
作者: [美] 蒂莫西·费里斯
出版社: 江西科学技术出版社
原作名: The 4-Hour Body
译者: 海绵
出版年: 2013-1
页数: 456
定价: 45.00元
ISBN: 9787539046013