The 4 Hour Body – Free Chapters – by Timothy Ferriss

When the release of The 4 Hour Body (my full review, condensed 4 Hour Body review here) was quickly approaching in December, I noticed something happening across several of the blogs I followed. A lot of them not only had interviews with Timothy Ferriss that mentioned the book, they were including sample chapters.  Only after reading the book did I realize how complete these chapters actually were.

I thought it would be beneficial for someone to gather all of these links into one spot for people to browse and decide once and for all whether the book is worth buying.

Please note, I do not advocate piracy of any nature, but all the chapters listed below are links to material published by Mr. Ferriss on his blog or on others. Please also note that the material published online is not 100% the same as the book. You will be able to discover the tips of the ice berg for a lot of the ideas found in the book, but will have to read the book to get the full value of that information. Some of the links are also to the original posts on Mr. Ferriss’ blog, so the information is the same, but the style of writing is a bit different.

As other sections are discovered, I will add them here.

Also be sure to check out Tim Ferriss’ latest book: The 4-Hour Chef: The Simple Path to Cooking Like a Pro, Learning Anything, and Living the Good Life

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 – PDF download of first two Chapters

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
Creativity on Demand: The Promises and Dangers of Smart Drugs
An Alternative to Dieting: The Bodyfat Set Point and Tricking the Hypothalamus
The China Study: A Well-Intentioned Critique
Hyperclocking and Related Mischief: How to Increase Strength 10% in One Workout
The Top 10 Reasons Why BMI Is Bogus (Better Title: Do You Believe in Fairies, Unicorns, or the BMI?)
Heavy Metal: Your Personal Toxin Map

Appendix

I compiled some resources for people to get a jump start following a 4 Hour Body or Primal Lifestyle. I personally switch between a 30 pound and 40 pound kettle bell depending on the exercise (I prefer to do more one-arm kettlebell swings then the two-arm). The Primal Blueprint Recipe Book is real tasty and easy to prepare, and the DVD was useful for me in the start of my program. Alternatively, there is the Paleo Recipe Book, which includes a meal planner, recipe book, and a spices and herb guidebook. One of my favourite recipes is for paleo bread. It’s delicious, try it.

I hope you find these useful: