Notes of Tim Ferriss 4HB

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 to say it's not a good book or even accusing the translation or publishing or "maybe both a little bit" and most important thing is you haven't even tried it.

Seriously? Come on! How about be honest with yourself a little bit to confess you are a lazy fatass lying behind your laptop, eating whatever you want and having three highs and unknown diseases after 30 like everybody else in your league.

讲道理，兄弟们，你们连试都没试过就开喷，怪排版和翻译难读，“难以实践”，挺可笑的。

是难以实践还是你根本就没有毅力和决心去实践？

再来看一看US Amazon的评论，置顶的是一星(surprisely)：

4 Hour Baloney, save your money By N. Watson on February 22, 2011

Most of the 5-star reviews for 4HB came up on the first day. Given that Tim Ferriss has previously endorsed outsourcing in his Four Hour Workweek, I wonder how many of those 5-star reviews were from his personal assistants abroad.

Let me start with my bona fides: I am a currently practicing and licensed physician in the state of California. I graduated from Stanford University School of Medicine. I am a black belt and a lifelong athlete, and I have been weight training for over 20 years-- and unlike Mr. Ferriss, without injuring myself in any way, ever. I have no financial interest in his book or any other product discussed here.

Regarding the depth of my review of The 4-Hour Body, I spent over [...] on the equipment, supplements, and ultrasound machine recommended in the book. I bought the BodyMetrix Professional ultrasound and software he recommends by Intelametrix ([...] after discount for mentioning 4HB book), and completed the 1-on-1 online training despite the fact I am previously certified in performing ultrasound. I engaged my friends and colleagues in a "Fat off" competition with obsessive and objective weight and body fat measurements and followed the routine for 5 weeks as perfectly as I was able. I also experimented (like Mr. Ferriss) using continuous glucose measurement (CGM) to assess minute-to-minute glucose responses to food and exercise using both the DexCom system he recommends as well as the MiniMed Guardian system. I plan to upload a photo of the nutritional supplements I bought, which nearly cover my kitchen table. I downloaded apps to my phone for recording each workout obsessively, and more importantly to help with the very slow rep time he recommends.

My basic finding is that after trying the diet, supplements, exercise routines and lifestyle changes recommended in the 4-Hour Body that I found no change, whatsoever, in body weight or competition. Nor did any of my other friends trying the book.

Why doesn't the 4HB work?

(1) It takes more than 4 hours a month in the gym to have a great body. I'm sorry, it just does. Mr. Ferriss recommends performing 2-3 SETS, for a total of less than 30 reps, per WEEK, to get a great body. Ask any athlete, bodybuilder, trainer... not enough. Not even close. It's hogwash. I actually could feel my body dwindling despite eating as much protein as I could stomach.

(2) Almost all the supplements recommended in 4HB have never been scientifically proven to do what Mr. Ferriss claims they do. Take cissus quadrangularis (page 110), costs about $30 for 120 capsules. He discusses that he took CQ in China while eating a high volume rice diet with sweets and states "CQ preserved my abs". Really? If that's the level of evidence that you're comfortable with, great. But with simultaneous exercise, multiple other ongoing supplements, lifestyle changes, etc., who can tell whether it was CQ or just dietary changes from his being in rural China?

(3) The diet is just a mishmash of other diet routines, basically Atkins plus paleo with a dash of South Beach Diet. There are important flaws in the diet that should be pointed out. He recommends carbohydrates from beans instead of "white carbohydrates", hence the "slow-carb" diet. This relies on a bunch of old data regarding glycemic index. The reality about carbohydrate digestion is very different. Carbohydrate digestion is so important that it begins IN THE MOUTH with salivary amylase. Whether you eat a slice of Wonder Bread or a handful of garbanzo beans, the breakdown of these sugars into the body's currency of glucose is extremely rapid and effective regardless of which form you ingest it in. I have tried this myself using continuous glucose monitoring as recommended in the book. The only way I have found to blunt the sugar rise is simultaneous ingestion of a good quantity of fat. Also, can a diet really be paleo without milk or dairy? And did early Homo sapiens farm for beans and lentils?

(4) The blood sugar response data in the book is flawed by a misunderstanding of how continuous blood glucose monitoring (CGM) works. He notes "it turned out foods and liquids took much, much longer to get to my bloodstream than one would expect." But the DexCom SEVEN implant he was using has a 20-30 minute delay between the blood sugar reading you get on a finger stick, and the blood sugar reading on the machine sensor. That is, there is a BUILT IN DELAY (check some online diabetic forums for more info on this) because capillary blood from fingersticks shows changes much faster and more accurately than the interstitial fluid surrounding the implant. So, as noted in (3), sugar responses are actually very fast. Drink that protein shake right before or after the workout, not 1 hour prior like he says.

(5) Measuring body fat before and after interventions is much less easy than implied in the book. Body scans using DEXA are really great, but it's hard to convince all your friends to do it with you given inconvenience and expense. I have used the ultrasound unit he recommends and even with training it is very difficult for me to get reliable, repeatable data. This is true even when I have switched it to expert "M" mode and done my own curve fitting of the actual ultrasound output. It is also very dependent on the body type you select for yourself when you calibrate the machine.

(6) The sex improvement section seems out of place in this book, and is not terribly original to boot.

Here's what you can learn from 4HB without buying the book:
---Measure your body fat (!) before and after any change you make in your diet.
---If a book makes unrealistic claims, don't believe it.
---Have your friends join you in challenges and short contests.
---Exercise consistently over years...and be more careful with your body than Mr. Ferriss is.

以上评论首先质疑了一点，也是最让人反感的一点，与内容无关只与诚信有关的就是Marketing。和国内一样，上映或者出版第一天就有大量水军抬高分数，票房或者销量虚高，虚假广告或者不虚假但是有水分的广告。具体就不赘述了相信都不陌生（特别是国产电影）。仅仅这一点相信对于较真的美国人来说就足以负分滚粗了。但是以上评论给负分的原因可不是打嘴炮这么简单。This guy actually tried it. Not one day but seriously for a long time.

Agree to disagree
求同存异难道不是吗？

而且更别提评论的背景是“ I am a currently practicing and licensed physician in the state of California. I graduated from Stanford University School of Medicine. I am a black belt and a lifelong athlete, and I have been weight training for over 20 years”
一位超过20年训练毕业于斯坦福大学医学院黑带（柔道maybe）的执照医生和业余运动员。

There is no savior until the moment you decide to save yourself.

歌里不是唱到：本来就没有什么救世主，也没有什么神仙皇帝之类的吗

首先四个小时的健身or工作or学习能做到life change吗？Mostly标题党罢了。我相信如果你想写一本书从卖出一本到卖出一千本到成为Best seller是离不开强大的marketing的（没记错的话老罗的《我的奋斗》卖了20万本？）。The basic concept是实践、实践与实践！如果你不能从这本书或者任何一本Tim Ferriss的书里获得任何启发的话，我想在你认真读完并着手制定你的daily routine之后实践一个月，唯一一点收获，至少应该感叹他的实践能力。

至少我是这样认为的。

What am I doing with my life?

这是我读4HB第一天一直到现在一直在感叹。至少我连每周四小时的时间focus在如何提高我的身体上都没有做到，并且被日渐堆积在腹部的脂肪和因为工作所带来的颈椎背部的疼痛所折磨了四年。更不用提在出来工作之前，我的大学生活是如何在自暴自弃中消磨。天，真希望这一切来的早一点。

It's always not too late, right?

Be your own savior.



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计算卡路里
基础代谢2900K
实际摄入量1800K
食物缺乏2900-1800=1100
30分钟有氧运动消耗500K
一天消耗1600K

每天对每一餐食物拍照，精确每一餐的食用量的统一，每周一天cheat day

慢碳水化合物饮食法 slow-carb

一些原则和重点：
*少即是多
*第一原则是不吃白色碳水，
（米饭，燕麦，面包，面粉类，面条）
*起床后一小时（30分钟）内完成进食无论何时起床
*保证每日足够的蛋白质摄入量
*保证喝足够的水

降低脂肪，加快肌肉转换率
原则一：
降低胰岛素。（1）重视第一餐，确保第一餐摄入足够蛋白质，推荐豆类，摄入大概300到500K左右。（2）第二餐前摄入少量果糖，葡萄汁配合咖啡催化（3）其他手段，AGG &PAGG （4）柠檬类饮料

原则二：
加速清空肠胃速度，咖啡因饮料和茶

（推荐巴拉圭茶，含有可可碱和茶碱）

原则三：
吃之前和之后拉伸肌肉
吃主食前和饭后一个半小时后做1到2分钟做深蹲或者推墙

推荐吃
蛋白质：土豆泥或者扁豆做主食，鸡蛋，牛肉（草食），
菠菜，花菜（西兰花），西红柿，洋葱，生姜，萨沙酱，
酸奶，无糖咖啡（可以加肉桂粉代替牛奶可可），乌龙茶或者普洱（无咖啡因睡前），葡萄汁（早餐配合咖啡），柠檬类，咖啡因和茶有助于消化加速食物离开肠胃，

泰餐和墨西哥餐 （fajito bol ）


注意食用钠的量避免高血压

如果条件不允许旅行时可以只吃杏仁或者核桃仁不吃淀粉类可以坚持12小时热量
（每杯杏仁大概是823K，而一个Burgerking 只有600多）所以每次只能控制吃5到10粒


WAT :白色脂肪组织，类似牛排的白色油脂，囤积腹部蝴蝶袖。
BAT : 燃烧脂肪，和肌肉组织一样由干细胞生成，BAT 帮助过量的卡路里通过散热的形式排出体外，否则会形成WAT。

冰敷有助于BAT工作从而促进燃烧脂肪

1.将冰袋放在脖子后面与上斜方肌附近20~30分钟，最好在晚上胰岛素含量最低。
2.早上一起床空腹喝500毫升冰水，能够提高新陈代谢率25~30%，喝完冰水后20到30分钟开始吃慢卡路里早餐。
3.早饭前和睡前洗冷水澡，背部颈部背对蓬头浇水。冷水前先洗热水能够加速效果。

体脂降低到8%的食谱

蛋白质摄入量的底线是每餐115g

每三小时吃一次，第一餐与最后一餐要在醒后一小时与睡前一小时内完成

Option1: 230g鸡肉/金枪鱼/鲈鱼/鲶鱼加两勺花生酱加半杯果仁
Option2: 或者5个全鸡蛋，蔬菜无限量

类固醇药物的危害
Bigger stronger faster DVD


壶铃球摇摆

拿着壶铃球连续做20到30次摇摆
可以从16到20kg的壶铃球开始

塑身靠的是找到适合自己的模式而不是抱着原则不放

能够测量体脂的工具很重要，需要知道自己减脂的结果


蛋白质总量是首要的，分餐摄入是次要的，分餐和一餐吸收的蛋白质是同样的

一块140g的鸡胸肉只含有43g蛋白质

每日所需蛋白质(g)=体重(kg)*0.8*1.25 (?)

72*0.8*1.25=72g

蛋白质摄入底线每餐115g(?)


Maximum protein intake:
2.8 gram per kg
1.3 gram per lb

2.8 *73 205
1.3*73*2.2 208



“像很多事情一样，当你需要打破旧习惯，建立新习惯的时候，都有一段非常痛苦的时期。当你最难受，感觉坚持不下去，准备放弃的时候（实在太累痛苦太耗费时间太费钱，因为你觉得这么做没意义没效果没前途，）只要你能跨过这个坎很快你就自由了，这个曾经的新习惯很快就成了你的旧习惯，你会觉得自己这辈子都是这么过的没什么大不了的，直到它需要被下一个新习惯所代替。”
当你的肌肉准备放弃的时候就是要长大的时候，在那个极限推着自己往前走的并不是体力的问题而是内心的战争，你的身体想放弃但是你的内心必须强大到不允许它放弃，当做完最后几个动作，身体自然会感谢内心对它的推动。

奥卡姆剃刀法：

做最少的必要训练使力量增长的结果最大化


阿特金斯饮食法


手机辐射对精子数量影响直接

The disappearing male ,CBC documentary

Lucid dreaming: a beginner's guide


多相睡眠

艾格奥斯奎疗法

Supine groin progressive
上翻腹股沟前进