Book Reviews Health & Wellness

The 4-Hour Body: An Uncommon Guide To Rapid Fat-loss, Incredible Sex, And Becoming Superhuman

The 4-Hour Body: An Uncommon Guide To Rapid Fat-loss, Incredible Sex, And Becoming Superhuman

Author: Tim Ferriss


Yes, another Tim Ferriss book. His books seem to be a crowd favorite on Hummy’s World since more of you have purchased his books from me than any others. So I figured why not review another one? The 4-Hour Body is my second favorite of the three I have reviewed, following The 4-Hour Workweek and followed by Tools Of TitansThis book covers so many different areas of health, fitness, and body composition. Anyone who knows me personally won’t be surprised to hear that my favorite chapters in the book are the chapters about rapid muscle and strength gains, but I also very much enjoyed the chapters where Ferriss talks about dramatically increasing your long distance running capabilities and shredding enormous amounts of body fat.

Slow-Carb Diet & Dropping 20 Pounds in 30 Days

So, if you’ve read my Tools of Titans review then you’re already somewhat familiar with the slow-carb diet. Since Tools of Titans was written years after The 4-Hour Body, it seems like Ferriss left a handful of details pertaining to the diet out of Tools of Titansprobably to keep from taking up more space than needed in the book. For those of you who don’t know, these are the rules for the slow-carb diet:

  1. Avoid “white” carbohydrates or anything that can be white. This means no bread, pasta, potatoes, etc. except for within 30 minutes of finishing a resistance-training session.
  2. Eat the same few meals over and over again. Most successful dieters do this.
  3. Don’t drink calories. Coffee and tea are acceptable, but no soft drinks, milk, or fruit juice.
  4. Don’t eat fruit.
  5. Take one day off per week. This is your “cheat” day. Eat whatever the hell you want. Go nuts. The goal is to eat as much as possible on this day.

When it comes to supplements during the slow-carb diet, Ferriss suggests only supplementing with the electrolytes you will be losing due to excess water loss. The ones he suggests taking are potassium, calcium, and magnesium. Also, when it comes to the “no white carbs” deal, I know that it can be super rough for some people, especially me. I’ve found that substituting black beans for what normally would be rice or potatoes helps me out tremendously.

Following the slow-carb diet without failure should result in huge amounts of fat-loss among most people. Of course, this excludes the people who are already in great shape and have little fat to lose.

How To Gain 34 Pounds Of Muscle In 28 Days

At the very beginning of the chapter, Ferriss gives a small list of the things he did to achieve this, then explains each. The list includes:

  1. Perform only one set of each exercise to failure. It should be about 80-120 seconds of total time under tension. Take three minutes of rest between exercises.
  2. Use a 5/5 cadence, meaning 5 seconds up then 5 seconds down. This eliminates momentum and ensures your muscles are the only force moving the load.
  3. Focus on 2-10 exercises per workout, no more. Include at least one multi-joint exercise for press, pulling, and leg movements.
  4. Increase recovery time along with size.

The following is an example of a workout Ferriss shows in the book which is also going to be one I use once I finish my current 30-day slow-carb cut. All exercises must follow the 5/5 cadence, but there is no rest unless indicated in the routine.

  1. Leg press x 20
  2. Leg extension x 20
  3. Squat x 20
  4. Two-minute rest
  5. Leg Curl x 12
  6. Calf Raises 3×15
  7. Behind-neck pull-down x 10
  8. Row x 10
  9. Behind-neck pull-down x 10
  10. Two-minute rest
  11. Lateral raise x 8
  12. Behind-neck press x 10
  13. Two-minute rest
  14. Curl x 8
  15. Chin-ups AMRAP (as many reps as possible)
  16. Two-minute rest
  17. Tricep extension x 22
  18. Dips x 22

I can’t tell if I’m excited or afraid to try this.

Final Thoughts

The 4-Hour Body is a 500+ page book. What I covered in this review only takes up about 30 pages total. There is so much value and knowledge to be gained from reading this book and I didn’t want to squeeze it into the review. Rather, I want you to go buy the book and enjoy learning about them yourself. Things I didn’t cover include the 15-minute female orgasm, adding 100 pounds to your bench press, how to run a 50k in 12 weeks of training, and a helluva lot more. You’d be making a mistake by not reading it.



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Avid book reader obsessed with self-improvement and learning. I read an average of one book a week on topics like personal finance, health, character building, and so on.

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  1. I liked the concept of this book and I am trying to follow the slow carb diet myself. I also am not a big tea, coffee and aerated drinks fan so that works in my favor 🙂

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