The 4-Hour Body

Renew：Part 57
Author：Timothy Ferriss
Update：08-15-2023
Tags：未知
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Chapter List

Chapter 1
Chapter Notes 1. Credit is due to Dr. Doug McGuff, who"s written extensively on this and who will reappear later. Credit is due to Dr. Doug McGuff, who"s written extensively on this and who will reappear later.
Chapter Notes 3. In this case, the "4-Hour Body" is quite literal. In this case, the "4-Hour Body" is quite literal.
Chapter Notes 1. Tim: This type of low-hanging fruit is also commonly found by would-be weight gainers when they record protein intake for the first time. Many are only consuming 4050 grams of protein per day. Tim: This type of low-hanging fruit is also commonly found by would-be weight gainers when they record protein intake for the first time. Many are only consuming 4050 grams of protein per day.
Chapter 5
Chapter Notes 2. This subject had more than 10 fractures in his knees and could not perform lower-body exercises. This subject had more than 10 fractures in his knees and could not perform lower-body exercises.
Chapter Notes 12. Full disclosure: I am now an adviser to both Posterous and Evernote because I believe in the services. Full disclosure: I am now an adviser to both Posterous and Evernote because I believe in the services.
Chapter (http://www.fourhourbody.com/gout) Concerned about protein intake and gout? Read this missing chapter from Concerned about protein intake and gout? Read this missing chapter from Good Calories, Bad Calories Good Calories, Bad Calories, graciously provided by stunning science writer Gary Taubes. It might change your mind.
Chapter 9
Chapter 10
Chapter Notes 3. Especially if consuming less than 30% of calories as fat. Especially if consuming less than 30% of calories as fat.
Chapter 12
Chapter Notes 6. Strange enough to begin with. Strange enough to begin with.
Chapter 14
Chapter Notes 15. Men acutely exposed to cold for two hours (in a liquid-conditioned suit perfused with 10C [50F] water) have been observed to increase heat production by 2.6-fold and increase the oxidation rate of plasma glucose by 138%, of muscle glycogen by 109%, and of lipids by 376%. Raising the body"s heat in response to cold exposure is done mostly by burning lipids (50%), then glycogen from muscles (30%), then blood glucose and proteins (10% each). Men acutely exposed to cold for two hours (in a liquid-conditioned suit perfused with 10C [50F] water) have been observed to increase heat production by 2.6-fold and increase the oxidation rate of plasma glucose by 138%, of muscle glycogen by 109%, and of lipids by 376%. Raising the body"s heat in response to cold exposure is done mostly by burning lipids (50%), then glycogen from muscles (30%), then blood glucose and proteins (10% each).
Chapter Notes 22. Technically, interst.i.tial fluid levels, from which the blood glucose is extrapolated. Technically, interst.i.tial fluid levels, from which the blood glucose is extrapolated.
Chapter Notes 29. Munzer added many other drugs that probably contributed to his organ failure and death, including EPO, Cytadren, and diuretics. Munzer added many other drugs that probably contributed to his organ failure and death, including EPO, Cytadren, and diuretics.
Chapter 18
Chapter Notes 1. Even better, kettlebells are weighed in Russian "poods." Even better, kettlebells are weighed in Russian "poods."
Chapter 20
Chapter Notes 8. I"ve since confirmed this finding with three separate genetic profiles through 23andMe (two tests with different names to ensure consistent results) and Navigenics. I"ve since confirmed this finding with three separate genetic profiles through 23andMe (two tests with different names to ensure consistent results) and Navigenics.
Chapter 22
Chapter Notes 16. Yes, in case you missed it earlier, this is a weight lifting maneuver. Yes, in case you missed it earlier, this is a weight lifting maneuver.
Chapter Notes 19. "(f/2)" indicates "fast but controlled" on the lifting portion and a two-second lowering. "(f/2)" indicates "fast but controlled" on the lifting portion and a two-second lowering.
Chapter Notes 1. C"mon, people. I"m a C"mon, people. I"m a professional professional.
Chapter 26
Chapter Notes 9. Not her real name. Not her real name.
Chapter Notes 11. Check out the original at Check out the original at www.fourhourbody.com/enter-dragon. My ma.s.sage therapist later asked me: "Have you been crawling through barbed wire?"
Chapter Notes 17. Most of the studies performed in the United States that conclude no negative effect are funded either directly or indirectly (as with many IEEE studies) by cell phone manufacturers and carriers. Does this prove malfeasance? No, but it should raise a red flag. Most of the studies performed in the United States that conclude no negative effect are funded either directly or indirectly (as with many IEEE studies) by cell phone manufacturers and carriers. Does this prove malfeasance? No, but it should raise a red flag.
Chapter Notes 1. Not to be remiss, investor Dave McClure gives Brad a run for his money. Not to be remiss, investor Dave McClure gives Brad a run for his money.
Chapter 31
Chapter 32
Chapter Notes 1. Similar to the pioneering Hackett-Hemwall protocol of prolotherapy, often referred to as the "sewing machine" approach. Similar to the pioneering Hackett-Hemwall protocol of prolotherapy, often referred to as the "sewing machine" approach.
Chapter 34
Chapter 35
Chapter Notes 2. See "Tools and Tricks" at the end of the chapter. See "Tools and Tricks" at the end of the chapter.
Chapter Notes 1. Pro Days, organized by top football universities, allow NFL scouts to watch players partic.i.p.ate in the Combine"s various tests on university grounds prior to the Combine. Coaches rightly a.s.sume that players will often have better performances on home turf. Pro Days, organized by top football universities, allow NFL scouts to watch players partic.i.p.ate in the Combine"s various tests on university grounds prior to the Combine. Coaches rightly a.s.sume that players will often have better performances on home turf.
Chapter Notes 4. A common answer among those interviewed for this book. A common answer among those interviewed for this book.
Chapter 39
Chapter Notes 13. Named after Dr. Izumi Tabata, who demonstrated that these short sprints produced dramatic improvements in both short-duration Named after Dr. Izumi Tabata, who demonstrated that these short sprints produced dramatic improvements in both short-duration an anaerobic (without oxygen) performance and, surprisingly, longer-duration aerobic performance.
Chapter 41
Chapter Notes 23. This substrate-based training approach is not universally accepted. Proponents of the Central-Governor theory, for instance, posit that the altered metabolism is the effect, not the cause, of the improved exercise performance, which is brain-regulated. To learn more about the Central-Governor, This substrate-based training approach is not universally accepted. Proponents of the Central-Governor theory, for instance, posit that the altered metabolism is the effect, not the cause, of the improved exercise performance, which is brain-regulated. To learn more about the Central-Governor, The Lore of Running The Lore of Running and and Brain Training for Runners Brain Training for Runners are good sources. are good sources.
Chapter 43
Chapter Notes 1. To avoid shoulder problems, do not lower the bar to the chest, but to approximately 45 (the width of your fist) above the chest. Use a power rack if needed, and set the pins at this point. Doing compet.i.tion-standard lifts is of no interest, as his athletes are training for sports performance, not powerlifting compet.i.tion. To avoid shoulder problems, do not lower the bar to the chest, but to approximately 45 (the width of your fist) above the chest. Use a power rack if needed, and set the pins at this point. Doing compet.i.tion-standard lifts is of no interest, as his athletes are training for sports performance, not powerlifting compet.i.tion.
Chapter Notes 17. I had, however, just set a personal record. It wasn"t technical improvement, nor was it from training-it was from doing max vertical jumps beforehand. This hyperclocking of the nervous system was precisely why DeFranco had me jump first. See "Hacking the NFL Combine." I had, however, just set a personal record. It wasn"t technical improvement, nor was it from training-it was from doing max vertical jumps beforehand. This hyperclocking of the nervous system was precisely why DeFranco had me jump first. See "Hacking the NFL Combine."
Chapter Notes 1. August 13, 2008. August 13, 2008.
Chapter Notes 5. I know nothing of this type of behavior, of course. I know nothing of this type of behavior, of course.
Chapter Notes 1. Roger Cohen, "The Meaning of Life," Roger Cohen, "The Meaning of Life," New York Times New York Times, July 19, 2009, sec. Opinion.
Chapter Notes 1. If there is a range for cost, I have used the lower range for putting them in order. If there is a range for cost, I have used the lower range for putting them in order.
Chapter vs. the Goal of this Book Understanding how to act under conditions of incomplete information is the highest and most urgent human pursuit.-Na.s.sim Taleb, The Black Swan The Black Swan Are the experiments in this book bulletproof? Far from it. All studies are flawed in some respect, often for legitimate cost or ethical considerations.
Chapter Notes 3. Also called Also called population population, cohort cohort, or epidemiological epidemiological studies. studies.
Chapter 52
Chapter Notes 8. Unless we"re dealing with customer service complaints, in which case there is an incentive: something can be fixed after-the-fact. Unless we"re dealing with customer service complaints, in which case there is an incentive: something can be fixed after-the-fact.
Chapter Notes 9. Don"t put the sauerkraut or kimchi in the eggs. I tried it and it"s horrific. Don"t put the sauerkraut or kimchi in the eggs. I tried it and it"s horrific.
Chapter Notes 12. This a.s.sumes the plants are not coming primarily from monocrops like soy, wheat, and corn. I believe that industrial production of annual grains has done as much damage to the environment as factory farms, based on habitat destruction (and therefore species eradication) and carbon footprint data. This a.s.sumes the plants are not coming primarily from monocrops like soy, wheat, and corn. I believe that industrial production of annual grains has done as much damage to the environment as factory farms, based on habitat destruction (and therefore species eradication) and carbon footprint data.
Chapter 56
Chapter Notes 14. Berardi emphasized that he would use unsweetened almond milk in place of soy milk if he repeated the experiment. Berardi emphasized that he would use unsweetened almond milk in place of soy milk if he repeated the experiment.