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The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman
- 书名： The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman
- 作者： Timothy Ferriss
- 简介：
- 出版时间：
- ISBN：
- 分类：
- 出版社： Crown Archetype
- PC地址：https://weread.qq.com/web/reader/2dc421a3643425f39573444373244364141316c36684a366757316a6933756c347
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Thinner, Bigger, Faster, Stronger? How to Use This Book
📌 Can’t sleep? Try upping your saturated fat or using cold exposure. 睡不着？试试增加你的饱和脂肪或使用冷暴露。 ⏱ 2023-06-25 21:57:26
📌 A Laboratory of One 一个人的实验室 Many of these theories have been killed off only when some decisive experiment exposed their incorrectness … thus the yeoman work in any science … is done by the experimentalist, who must keep the theoreticians honest. 许多这样的理论只有在一些决定性的实验暴露了它们的不正确性时才被扼杀…因此，任何科学中的艰巨工作…都是由实验者完成的，他们必须让理论家们保持诚实。 —Michio Kaku (Hyperspace), theoretical physicist and co-creator of string field theory -米奇奥-卡库（Hyperspace），理论物理学家和弦场理论的共同创造者 ⏱ 2023-06-25 22:00:38
📌 Me? I plan on living to 120 while eating the best rib- eye cuts I can find. More on that later. 我打算活到120岁，同时吃我能找到的最好的肋眼肉。稍后再谈这个问题。 Suffice to say: for uncommon solutions, you have to look in uncommon places. 我只想说：要想获得不寻常的解决方案，你必须在不寻常的地方寻找。 ⏱ 2023-06-25 22:02:38
📌 “The future is already here—it is just unevenly distributed.” “未来已经到来—只是分布不均”。 ⏱ 2023-06-25 22:04:48
📌 1. 2.5% of the total subject matter provides 95% of the desired results. 1.总课题的2.5%提供了95%的预期结果。
- This same 2.5% provides just 3% less benefit than putting in 12 times as much effort. 2.这同样的2.5%比投入12倍的努力所带来的好处只少3%。
⏱ 2023-06-25 22:07:28
📌 This incredibly valuable 2.5% is the key, the Archimedes lever, for those who want the best results in the least time. The trick is finding that 2.5%.5 ⏱ 2023-06-25 22:07:41
📌 科学始于有根据的（读作：胡乱的）猜测。然后就是试验和错误。有时你从一开始就预测正确。更多的时候，你会犯错，偶然发现一些意想不到的问题，从而引发新的问题。 ⏱ 2023-06-25 22:11:51
📌 Be proactively skeptical, not defensively skeptical. 要积极主动地怀疑，而不是防御性地怀疑。 ⏱ 2023-06-25 22:12:08
📌 I view 4HB as a manifesto, a call to arms for a new mental model of living: the experimental lifestyle. It’s up to you—not your doctor, not the newspaper—to learn what you best respond to. The benefits go far beyond the physical. 我认为4HB是一个宣言，是对一种新的生活心理模式的呼吁：实验性生活方式。这取决于你，而不是你的医生，也不是报纸，来了解你对什么有最好的反应。其好处远远超出了身体的范畴。 ⏱ 2023-06-25 22:13:29
📌 Got it? Good. Let’s move on to the mischief. 明白了吗？很好。让我们继续进行恶作剧。 ⏱ 2023-06-25 22:14:14
The Minimum Effective Dose: From Microwaves to Fat-Loss
📌 The minimum effective dose (MED) is defined simply: the smallest dose that will produce a desired outcome. 最小有效剂量（MED）的定义很简单：能产生预期结果的最小剂量。 ⏱ 2023-06-25 22:31:28
📌 Anything beyond the MED is wasteful. 超过MED的任何东西都是浪费。 ⏱ 2023-06-25 22:31:33
📌 For a given muscle group like the shoulders, activating the local growth mechanism might require just 80 seconds of tension using 50 pounds once every seven days, for example. That stimulus, just like the 212°F for boiling water, is enough to trigger certain prostaglandins, transcription factors, and all manner of complicated biological reactions. What are “transcription factors”? You don’t need to know. In fact, you don’t need to understand any of the biology, just as you don’t need to understand radiation to use a microwave oven. Press a few buttons in the right order and you’re done. ⏱ 2023-06-25 22:30:08
Rules That Change the Rules: Everything Popular Is Wrong
📌 Even people who aren’t geniuses can outthink the rest of mankind if they develop certain thinking habits. 即使不是天才的人，如果养成了某些思维习惯，也能超越人类的思维。 ⏱ 2023-06-25 22:33:38
📌 Here is the ratio of most of the fat-loss case studies in this book: 以下是本书中大多数减脂案例研究的比例： __// (60% diet, 10% drugs, 30% exercise) __// (60%饮食，10%药物，30%运动) ⏱ 2023-06-25 22:38:20
📌 Recreation is for fun. Exercise is for producing changes. Don’t confuse the two. 娱乐是为了好玩。锻炼是为了产生变化。不要把这两者混为一谈。 ⏱ 2023-06-25 22:46:08
📌 People will think that because genes play a role in something, they determine everything. We see, again and again, people saying, “It’s all genetic. I can’t do anything about it.” That’s nonsense. To say that something has a genetic component does not make it unchangeable. 人们会认为，因为基因在某些方面起了作用，所以它们决定了一切。我们一次又一次地看到，人们说：“这都是遗传的。我对此无能为力”。那是胡说八道。说某些东西有遗传成分并不意味着它是不可改变的。 ⏱ 2023-06-25 22:55:33
📌 “I just want to be healthy” is not actionable. “I want to increase my HDL cholesterol and improve my time for a one-mile jog (or walk)” is actionable. “Healthy” is subject to the fads and regime du jour. Useless. “我只想保持健康 “是不可行的。“我想提高我的高密度脂蛋白胆固醇，改善我一英里慢跑（或步行）的时间 “是可操作的。“健康 “是受制于当今的流行趋势和制度。没有用的。 ⏱ 2023-06-25 22:58:33
Elusive Bodyfat: Where Are You Really?
📌 In body redesign, our “destination” is a better ratio of body composition, not weight. 在身体重新设计中，我们的 “目的地 “是更好的身体成分比例，而不是体重。 ⏱ 2023-06-25 23:37:27
📌 Starting a body recomposition program without measurements is like planning a trip without a start address. I guarantee you will regret it later. Don’t fly blind. 在没有测量的情况下开始身体重组计划，就像在没有起始地址的情况下计划旅行。我保证你以后会后悔的。不要盲目飞行。 My father, who lost more than 70 pounds and more than tripled his strength, is still kicking himself for not having bodyfat numbers. 我的父亲减掉了70多磅，力量增加了两倍多，但他仍在为没有体脂数字而自责。 ⏱ 2023-06-26 08:23:09
📌 如果你的体脂超过30%，避免使用卡尺，而使用DEXA、BodPod或超声波，依次进行。如果你找不到这些，就选择生物阻抗，并遵循前面提到的水化规则。 ⏱ 2023-06-26 08:26:16
From Photos to Fear: Making Failure Impossible
📌 1. Make it conscious. 1.使之成为自觉的。
- Make it a game. 2.让它成为一个游戏。
- Make it competitive. 3.使其具有竞争力。
- Make it small and temporary. 4.使其成为小的和临时的。
⏱ 2023-06-26 09:11:03
📌 Reinforced by research in game design, Jack Stack and Western Electric’s results can be condensed into a simple equation: measurement = motivation. 在游戏设计的研究的强化下，杰克-斯塔克和西电的结果可以浓缩成一个简单的方程式：测量=动机。 ⏱ 2023-06-26 09:13:50
📌 Once again, the act of measuring is often more important than what you measure. To quote the industrial statistician George Box: “Every model is wrong, but some are useful.” ⏱ 2023-06-26 09:15:34
📌 “Use psychology to help; don’t just ‘try harder.’ If you’ve repeatedly tried (or committed to do) something and it hasn’t worked, consider public compliance or a bet.” “利用心理学来帮助；不要只是’更努力地尝试’。如果你反复尝试（或承诺做）某事，但没有成功，可以考虑公开遵守或打赌。” ⏱ 2023-06-26 10:09:58
📌 Dr. B. J. Fogg, founder of the Persuasive Technology Lab at Stanford University, wrote his graduate dissertation with a far less aggressive commitment. Even if he came home from a party at 3:00 A.M., he had to write one sentence per day. He finished in record time while classmates languished for years, overwhelmed by the enormity of the task. ⏱ 2023-06-26 10:14:51
Building the Perfect Posterior (or Losing 100+ Pounds)
📌 Backs are to lifters what biceps are to bodybuilders. 背部对于举重运动员来说，就像二头肌对于健美运动员一样。 —Randall J. Strossen PhD, editor of MILO magazine -Randall J. Strossen博士，MILO杂志的编辑 ⏱ 2023-06-26 12:25:06
📌 [插图] ⏱ 2023-06-26 12:40:07
Six-Minute Abs: Two Exercises That Actually Work
📌  ⏱ 2023-06-26 19:43:31
From Geek to Freak: How to Gain 34 Pounds in 28 Days
📌 首先，经常使用负重组，即用腿部杠杆提高重量，然后用目标肌肉降低重量，允许比其他方式举起更重的重量。第二，在用复合动作（如深蹲）将肌肉锻炼到极限之前，将其搭配成超级组合，使其预先疲劳（如用腿部伸展的股四头肌）。第三，凯西每天吃6-8顿饭，就像他的工作一样。这不是一个比喻。他每增加一磅肌肉就有现金奖励。这是他的工作。 ⏱ 2023-06-26 23:52:03
📌 More than four hours per month of gym time is not necessary to reach your target weight in record time. Flip the growth switch and go home. 要在创纪录的时间内达到你的目标体重，每个月超过4小时的健身时间是没有必要的。翻开增长的开关，回家去吧。 What to do with your newfound time? That’s easy. Focus on eating. 如何利用你新发现的时间？这很容易。专注于吃。 ⏱ 2023-06-26 23:57:30
Occam’s Protocol I: A Minimalist Approach to Mass
📌 我得告诉你：你把我变成了一个贪婪的食物吞噬机器 ⏱ 2023-06-27 00:39:36
📌 the goal of strength training is to reduce injury potential first, and to increase performance second. ⏱ 2023-06-27 00:05:44
📌 对下半身来说，较长的紧张时间（TUT）将引起更多的全身性生长激素反应，同时也刺激新的毛细血管的形成，这将改善营养输送。 ⏱ 2023-06-27 07:39:55
📌 [插图] ⏱ 2023-06-27 07:39:24
📌 当你遇到失败时，不要只是放下重量。尝试着一毫米一毫米地移动它，然后在极限位置保持五秒钟。只有在这之后，你才应该慢慢地（花五到十秒钟）降低重量。 ⏱ 2023-06-27 07:42:15
📌 如果前面的饮食和高蛋白零食没有引起每周至少两磅半的增长，则在两餐之间加入一升2%的有机牛奶，每天最多4升。四升=大约一加仑。这就是简单而受人尊敬的GOMAD（每天一加仑牛奶）增重方法，它与深蹲一起产生了超过75年的怪物，包括不可思议的保罗-安德森和一些世界上有史以来最伟大的举重运动员。 ⏱ 2023-06-27 08:35:23
📌 [插图] ⏱ 2023-06-27 08:37:42
Occam’s Protocol II: The Finer Points
📌 Keep it simple and you will gain. If the number on the scale isn’t getting bigger, eat more. 保持简单，你就会有收获。如果体重计上的数字没有变大，就多吃点。 ⏱ 2023-06-27 15:00:49
The 15-Minute Female Orgasm—Part Un
📌 .改变插入的角度，使阴茎头与女性的G点有更多的接触，G点一般约有四分之一大小，在阴道内的上侧一到两英寸。如果男性将食指插入到第二指节（手掌向上），并做一个来回的动作，指尖应该接触到一个海绵状的组织，或者在其一英寸之内。这就是G点。
- Changing the pressure of the position so that the man’s pelvic bone is in direct contact with the clitoris. 2.改变姿势的压力，使男人的盆骨与阴蒂直接接触。
⏱ 2023-06-27 15:09:06
📌 [插图] ⏱ 2023-06-27 18:23:11
📌 [插图] ⏱ 2023-06-27 19:08:01
The 15-Minute Female Orgasm—Part Deux
📌 [插图] ⏱ 2023-06-27 19:17:46
Sex Machine I: Adventures in Tripling Testosterone
📌 PROTOCOL #1: LONG-TERM AND SUSTAINED 1号协议：长期和持续 Fermented cod liver oil + vitamin-rich butter fat—2 capsules upon waking and before bed 发酵鱼肝油+富含维生素的黄油脂肪-2粒，醒后和睡前服用。 Vitamin D3—3,000–5,000 IU upon waking and before bed (6,000–10,000 IU per day), until you reach blood levels of 55 ng/mL. 维生素D3-3,000-5,000 IU，在醒来时和睡前（每天6,000-10,000 IU），直到你的血液水平达到55 ng/ml。 Short ice baths and/or cold showers—10 minutes each, upon waking and right before bed 短时间的冰浴和/或冷水淋浴，每次10分钟，在起床后和睡前进行。 Brazil nuts—3 nuts upon waking, 3 nuts before bed (see important footnote).15 巴西坚果-3颗，睡前3颗（见重要脚注）。 ⏱ 2023-06-28 21:23:38
Engineering the Perfect Night’s Sleep
📌 Good sleep (8–10) was most dependent on the ratio of REM-to-total sleep, not total REM duration. The higher the percentage of REM sleep, the more restful the sleep. The higher the REM percentage, the better the recall of skills or data acquired in the previous 24 hours. Higher-percentage REM sleep also correlated to lower average pulse and temperature upon waking. ⏱ 2023-06-29 09:01:50
📌 . I could increase REM percentage by extending total sleep time past nine hours, or by waking for five minutes approximately four and a half hours after sleep onset. One waking of 5–10 minutes, approximately four and a half hours after sleep onset, dramatically increased REM percentage. It seems that one waking is not necessarily a bad thing, at least when intentional. ⏱ 2023-06-29 09:01:26
📌 具体来说，在67°F和70°F之间的室温下使用单人床单，可以产生最快的入睡时间。 ⏱ 2023-06-29 09:08:11
📌 USE LIGHT CUES – THE PHILIPS GOLITE. 使用灯光提示—菲利普公司的Golite。 ⏱ 2023-06-29 10:37:20
Hacking the NFL Combine II: Running Faster
📌 [插图] ⏱ 2023-06-29 18:37:13
读书笔记
From Geek to Freak: How to Gain 34 Pounds in 28 Days
划线评论
📌 First, I followed a simple supplement regimen: 首先，我遵循一个简单的补充方案： Morning: NO-Xplode11 (2 scoops), Slo-Niacin (or timed-release niacinamide, 500 mg) 早上：NO-Xplode11（2勺），Slo-Niacin（或定时释放的烟酰胺，500毫克）。 Each meal: ChromeMate (chromium polynicotinate, not picolinate, 200 mcg), alpha-lipoic acid (200 mg) 每餐：ChromeMate（多聚异丁烯酸铬，不是吡啶酸铬，200微克），α-硫辛酸（200毫克）。 Pre-workout: BodyQUICK (2 capsules 30 mins. prior) 锻炼前：BodyQUICK（2粒，提前30分钟）。 Post-workout: Micellean (30 g micellar casein protein) 锻炼后：Micellean（30克胶束酪蛋白）。 Prior to bed: policosanol (23 mg), ChromeMate (200 mcg), alpha-lipoic acid (200 mg), Slo-Niacin (500 mg) 睡前：波洛索尔（23毫克），ChromeMate（200微克），α-硫辛酸（200毫克），Slo-Niacin（500毫克） ^226918-7Jgzp5yjV - 💭 增肌宝典 - ⏱ 2023-06-26 23:50:35