Quotes from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“The decent method you follow is better than the perfect method you quit.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“With a decrease in the number of pirates, there has been an increase in global warming over the same period. Therefore, global warming is caused by a lack of pirates. Even more compelling: Somalia has the highest number of Pirates AND the lowest Carbon emissions of any country. Coincidence?”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“the major fears of modern man could be boiled down to two things: too much e-mail and getting fat.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“Not life, but good life, is to be chiefly valued. —Socrates”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“If I want a better-than-average career, I can’t simply ‘go with the flow’ and get it. Most people do just that: they wish for an outcome but make no intention-driven actions toward that outcome. If they would just do something most people would find that they get some version of the outcome they’re looking for. That’s been my secret. Stop wishing and start doing.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“Even if you are predisposed to being overweight, you’re not predestined to be fat.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“Out of clutter, find simplicity. —Albert Einstein”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“For a long time, I’ve known that the key to getting started down the path of being remarkable in anything is to simply act with the intention of being remarkable.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“Proteins *Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks) *Chicken breast or thigh *Beef (preferably grass-fed) *Fish Pork Legumes *Lentils (also called “dal” or “daal”) *Black beans Pinto beans Red beans Soybeans Vegetables *Spinach *Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables) *Sauerkraut, kimchee (full explanation of these later in “Damage Control”) Asparagus Peas Broccoli Green beans”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“Aristotle had it right, but he was missing a number: “We are what we do repeatedly.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“The minimum effective dose (MED) is defined simply: the smallest dose that will produce a desired outcome.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“Did you eat half an Oreo cookie? No problem. If you’re a 220-pound male, you just need to climb 27 flights of stairs to burn it off.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“1. She switched her breakfast to a high-protein meal (at least 30% protein) à la the Slow-Carb Diet. Her favorite: spinach, black beans, and egg whites (one-third of a carton of Eggology liquid egg whites) with cayenne pepper flakes. 2. Three times a week (Monday, Wednesday, Friday), she performed a simple sequence of three exercises prior to breakfast, all of which are illustrated in the next few pages: One set: 20 two-legged glute activation raises from the floor One set: 15 flying dogs, one set each side One set: 50 kettlebell swings (For you: start with a weight that allows you to do 20 perfect repetitions but no more than 30. In other words, start with a weight, no less than 20 pounds, that you can “grow into.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“Incineration does not equal human digestion; eating a fireplace log will not store the same number of calories as burning one will produce.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“Magnesium and calcium are easiest to consume in pill form, and 500 milligrams of magnesium taken prior to bed will also improve sleep.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“Does history record any case in which the majority was right? —Robert Heinlein”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“Don’t use skepticism as a thinly veiled excuse for inaction or remaining in your comfort zone.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“Proteins *Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks) *Chicken breast or thigh *Beef (preferably grass-fed) *Fish Pork
Legumes *Lentils (also called “dal” or “daal”) *Black beans Pinto beans Red beans Soybeans
Vegetables *Spinach *Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables) *Sauerkraut, kimchee (full explanation of these later in “Damage Control”) Asparagus Peas Broccoli Green beans
Eat as much as you like of the above food items, but keep it simple.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“To quote the industrial statistician George Box: “Every model is wrong, but some are useful.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“Energy can neither be created nor destroyed. It can only change forms. The”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“To boil water, the MED is 212°F (100°C) at standard air pressure. Boiled is boiled. Higher temperatures will not make it “more boiled.” Higher temperatures just consume more resources that could be used for something else more productive.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“If you need 15 minutes in the sun to trigger a melanin response, 15 minutes is your MED for tanning. More than 15 minutes is redundant and will just result in burning and a forced break from the beach. During this forced break from the beach, let’s assume one week, someone else who heeded his natural 15-minute MED will be able to fit in four more tanning sessions. He is four shades darker, whereas you have returned to your pale pre-beach self.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“In the context of body redesign, there are two fundamental MEDs to keep in mind: To remove stored fat → do the least necessary to trigger a fat-loss cascade of specific hormones. To add muscle in small or large quantities → do the least necessary to trigger local (specific muscles) and systemic (hormonal2) growth mechanisms.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“People suck at following advice. Even the most effective people in the world are terrible at it. There are two reasons: 1. Most people have an insufficient reason for action. The pain isn’t painful enough. It’s a nice-to-have, not a must-have. There has been no “Harajuku Moment.” 2. There are no reminders. No consistent tracking = no awareness = no behavioral change. Consistent tracking, even if you have no knowledge of fat-loss or exercise, will often beat advice from world-class trainers.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“you don’t need to understand any of the biology, just as you don’t need to understand radiation to use a microwave oven.”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

“be consumed during meals by using a potassium- enriched salt like “Lite Salt” or, my preference, eating extra guacamole with Mexican meals. Avocadoes, the main ingredient in guacamole, contain 60% more potassium than bananas. Avocadoes also contain 75% insoluble fiber, which will help keep you regular. If you prefer pills, 99-milligram tablets with meals will do the trick. Magnesium and calcium are easiest to consume in pill form, and 500 milligrams of magnesium taken”
― Timothy Ferriss, quote from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

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