The 4% is the number of people who take home more than half of all income in America. In this book, she reveals how to be part of that group and make a plan on how to break into it.
The “the 4 disciplines of execution summary pdf” is a book that discusses the 4 disciplines of execution. The 4 disciplines are strategy, tactics, leadership, and culture.
Are you seeking for a synopsis of Timothy Ferriss’s book The 4-Hour Body? You’ve arrived to the correct location.
I completed reading this book last week and took notes on some of Timothy Ferriss’ important points.
If you don’t have time, you don’t have to read the whole book. This summary will give you a quick overview of what you can expect to learn from this book.
Let’s get started without further ado.
I’ll go through the following points in this synopsis of The 4-Hour Body:
What is the purpose of the 4-Hour Body?
In The 4-Hour Body, doctors, scientists, professional sports trainers, and world-class athletes explain their discoveries on alternative body-regulating strategies.
The author puts these techniques to the test and discovers game-changing shortcuts to bettering his physique and lifestyle.
Who wrote The 4-Hour Body and when did it come out?
Timothy Ferriss is the author of multiple self-development books, notably The 4-Hour Workweek, which was a New York Times bestseller and has sold 1.3 million copies worldwide.
He advises and invests in firms such as Facebook, Twitter, and Uber.
For Whom Is The 4-Hour Body Intended?
Not everyone is a good fit for the 4-Hour Body. If you are one of the following folks, you may like the book:
- Those who wish to reduce weight but don’t want to give up their favorite meals.
- Insomniacs are those who suffer from a lack of sleep.
- Those who desire to better their sexual life should read this.
Summary of the 4-Hour Body Book
Introduction
A plethora of diets promise anything from speedy weight reduction to eternal youth, and the quantity of information available may be daunting. What’s the best way to get started? How can you tell which ones will work and which ones will be a waste of time and money?
All of the hard work has already been done for you, thanks to the author. He experimented with a variety of food regimens and activities, accumulating data from his own experience to create body hacks that are simple to use in your everyday life.
This book contains some of the author’s most successful tactics for losing weight, gaining muscle, improving your sex life, improving your sleeping pattern, and improving athletic performance, all of which are backed up by evidence from medical practitioners and the world’s finest athletes.
Making Passive Income Online is a Recommendation
Lesson 1: Start with a Harajuku Moment, then work your way up to the Minimum Effective Dose.
If you want to be successful at anything, you must devote yourself to it. The author spent a decade meeting with prominent athletes and experts, as well as providing himself as a test subject, in order to identify the most efficient fitness regimen.
The author discovered the relevance of the Minimum Effective Dose throughout those 10 years (MED). Arthur Jones, a famous specialist in exercise research, came up with this crucial notion. He discovered the least effort required to get the desired outcome via his investigation. Furthermore, anything higher than MED would be detrimental.
Brian MacKenzie, an Ironman contender and triathlete, put this idea into reality by adapting his training plan to the MED technique. He used to practice for 24 to 30 hours a week, putting his body and relationships under a lot of strain.
He was only allowed to train with MED for 6.5 hours per week, which included weight training, CrossFit, and pace work. MacKenzie came in fourth place in the Angeles Crest 100-Mile Endurance Run, the world’s most difficult event. His body had grown more efficient as a result of working at maximum speed rather than high-volume, low-speed exercise.
Only after you’ve had a Harajuku Moment can you put the MED into action. This is the time to act whenever you recognize you need to.
Chad Fowler, an author friend and CTO of the information technology business InfoEther, created the word. Fowler went Harajuku on his trip in Tokyo, wanting to do some shopping.
“I don’t care what I wear; I won’t look good in anything,” Fowler said his buddy since he was overweight and couldn’t find anything he liked. It was at this point that he had his Harajuku Experience.
Except for his health, he was successful in every element of his life. After that epiphany, Fowler began paying more attention to what he ate and began exercising three or four times each week. Fowler had shed 32 pounds in a year after his Harajuku Moment.
Making Passive Income Online is a Recommendation
Lesson 2: A low-carb diet and a protein breakfast can help you lose weight rapidly.
There are a variety of diets available to assist you in losing weight. Slow-carb diets, on the other hand, have been shown to be effective. Without ever exercising, the author lost 9 kg in 30 days using it.
You must follow five guidelines in order to follow a low-carb diet.
The first step is to eliminate white carbs from your diet. All forms of bread, rice, potatoes, pasta, tortillas, and cereal fall under this category.
Second, make sure you consume the same meals each day. In the store, there are many foods to choose from, but only a tiny fraction of them will not cause you to gain weight.
Main proteins (eggs, beef, pig, chicken breast or thigh), legumes (black beans, red beans, soya beans, borlotti beans, and lentils), and vegetables (black beans, red beans, soya beans, borlotti beans, and lentils) are the three categories to keep to (broccoli, cauliflower, spinach, asparagus, peas, green beans, sauerkraut and kimchi).
Third, keep away from calorie-dense dairy items, juices, and soft drinks. You may also drink a lot of water, as well as unsweetened tea and coffee. In moderation, red wine is good, but avoid beer since it has more calories.
Furthermore, avoid fruit since it includes fructose, a sugar. Tomatoes and avocados are the only exceptions to this rule.
As a general guideline, you should give yourself a cheat day once a week where you may eat everything you want, including pizza and alcohol. This is due to the fact that binge-eating once a week boosts your metabolism and aids weight loss.
While on a low-carb diet, it’s also crucial to have a protein-rich breakfast.
Consider the author’s father, who dropped 7.7 kg in a month by following a diet regimen. When he missed breakfast, he dropped 2.5 kg every month. As a consequence, when individuals skip breakfast, they tend to overeat in the evening.
Your hunger for carbohydrates is reduced if you eat at least 20 grams of protein in the first hour after waking up. Eggs, cottage cheese, a protein smoothie, or turkey bacon may be your first meal of the day.
Making Passive Income Online is a Recommendation
Lesson 3: Use the Russian kettlebell swing to lose weight while gaining muscle using the Occam’s Protocol technique.
Allow me to present Tracy Reifkind to you. She had been overweight for much of her life and weighed 111 kilos at the age of 41. Tracy’s ambition to visit Italy was thwarted by her weight, which stopped her from doing so.
Tracy’s husband, Mark Reifkind, a former US national team powerlifting coach, later introduced her to the Russian kettlebell swing. Zar Horton, a former fireman with the Albuquerque Fire Department, invented the Russian kettlebell swing to help people lose weight quickly.
Three steps are included in the Russian kettlebell swing.
Place the kettlebell between your thighs and position yourself to hold it in that posture. As soon as the kettlebell reaches the floor, bend down and rapidly hoist it up. During three sets of five deadlifts, make sure you’re facing forward. Every time the kettlebell makes contact with the ground, it must do so in the same location.
Instead of placing the kettlebell between your feet in step two, swing it more back and forth this time. You will automatically produce a pendulum motion when you “touch and go.”
Swing the kettlebell so far back that it reaches below your buttocks and behind your legs as the third tip.
Tracy shed almost 45.1 kg of weight and 20.4 kg of fat in only three months by following these three methods and exercising twice a week.
The challenge for Neil Strauss, the author’s friend and author of the blockbuster book The Game, was growing muscle rather than reducing weight. Strauss opted to use the author’s own Occam’s Protocol technique to tackle this difficulty.
The routine includes a number of weightlifting exercises, such as the overhead squat, which is doing 10 squats while lifting a barbell. Both feet should be roughly a foot apart and somewhat wider than shoulder width apart. Knees should be bent at a 45-degree angle, and thighs should be parallel to the ground.
Strauss acquired 4.5 kg of muscle in only one month by rotating between Occam’s Protocol and the Russian kettlebell swing.
Lesson 4: You can have better sex by raising your desire and modifying your sex positions.
According to sex expert Shere Hite, more than two-thirds of American women do not achieve orgasm during intercourse. Furthermore, sexologist Alfred Kinsey discovered that almost half of them were unable to orgasm at all.
Changing the angle and pressure of a woman’s sex position increases her chances of having an orgasm.
Learn more about Nina Hartley. Hartley has featured in over 650 films in the adult film business. Lexington Steele is the first male porn performer to win the Adult Video News Awards three times, dubbed “the Oscars of porn.” Hartley was Steele’s finest sex experience, he declared emphatically.
Hartley has two tips for orgasmic sex. Make sure the tip of the penis contacts the woman’s G-spot by adjusting the penetration angle. Second, adjust the pressure such that the man’s pelvis and the woman’s clitoris are in touch.
The woman should arrange a cushion under her lower back to raise her hips, and the male should kneel so that his hips are as near to the lady’s hips as feasible. To guarantee that his pelvic bone is striking the clitoris, Hartley suggests that the guy softly shift his hips side to side or in little circular movements.
You may improve your sex by increasing your testosterone or luteinizing hormone (LH) levels. LH, which controls ovulation, is closely linked to female desire.
If you want to boost your testosterone or LH levels quickly, eat at least 800 mg of cholesterol (four hard-boiled eggs, for example) a few hours before bed the night before you intend to have sex. Because testosterone and LH are both created from cholesterol, which is produced most effectively at night, this is the case.
Making Passive Income Online is a Recommendation
Lesson 5: Get a good night’s sleep by sleeping for two hours and taking a cold bath.
Is your brain refusing to turn off while you’re attempting to sleep? You attempt counting sheep, changing positions, watching TV, and other techniques, but you’re still awake at four a.m. Many individuals across the globe, including the author, are acquainted with this.
Take a cold bath one hour before bedtime to help you fall asleep.
During a sleep biology seminar at Stanford in 2002, a professor informed the author that cold is particularly good at initiating sleep. Fill a bathtub with two to three bags of ice and sit in it for ten minutes an hour before going to bed, according to his advice. This was the only treatment that worked for the author’s sleeplessness.
Instead of the traditional eight hours of sleep every night, strive for two hours of REM sleep per day.
By convincing your body that it will not receive enough sleep, you might mislead it into entering the REM state sooner. Memory and emotion control both benefit from REM sleep.
This REM hack may be done using the Everyman technique, which enables you to feel refreshed and alert after just 5.2 hours of sleep (one 4.5-hour core sleep and two extra 20-minute naps).
If you want, you may follow the Uberman approach, which involves taking six 20-minute naps every four hours.
You should not sleep for more than 20 minutes, and you should not skip a nap by more than 30 minutes since it may take several days to recover. For the first two weeks, getting acclimated to a new sleeping schedule may be difficult.
When you perfect this approach, you’ll only require two hours of sleep every day instead of eight, which means you’ll have more time to read.
Lesson 6: Using the Pose approach, you can enhance your vertical leap in two days and run properly.
Every year, over 300 college football players take physical testing in front of NFL coaches and talent scouts, which involve a vertical leap and a 37-meter run. An inch or a fifth of a second might be the difference between gaining – or losing – a football team’s offer.
Many prospective football players choose Joe DeFranco, an expert who can improve an athlete’s vertical leap in only two days.
After working with DeFranco, the author’s vertical leap rose by three inches. This was achieved by having him begin his leap with his arms raised over his head, as if he were an Olympic diver.
Because the shoulders account for over 20% of the jump height, you’ll need to employ all of your upper-body power to swing your arms down as swiftly as possible. The sooner you pull yourself into a half-squat, the higher your leap will be.
Furthermore, avoiding broad squats can help you leap one to two inches higher.
To be good enough to obtain an offer from an NFL organization, you must also be able to run effectively. Using the Pose approach, you may learn how to run.
Nicolas S. Romanov invented the approach while working on his PhD in physical education at the Russian Academy of Physical Culture and Sports.
Romanov became famous in 2005 after posting a video of himself jogging on ice. He ran on dry land using the same approach he used to run on ice:
- Instead of depending only on physical effort, increase speed by leaning forward and leveraging gravity.
- To make contact with the ground, use the balls of your feet.
- Maintain a tiny bend in your knees rather than straightening them.
- Instead of pushing off with your feet, use your buttocks to propel yourself forward.
- Aim for a walking speed of at least 90 steps per minute for each leg.
Making Passive Income Online is a Recommendation
Lesson 7: You can enhance your running pace by using the Competition Conditioning approach, and you can increase your swimming distance by using the Total Immersion technique.
Allison Felix, a 17-year-old student, broke her high school’s 200m sprint record, following which she began training with Barry Ross, the world’s most known coach. In 2003, Felix broke the world record in the 200m after a year of training with Ross.
Ross’ training is informed by a research called “Energetics of High-Speed Running: Integrating Classical Theory and Contemporary Observations.” in addition to Competition Conditioning.
Walking 100 meters in less 23.8 seconds counts as exercise. Felix trained three times a week to walk as quickly as she could for 15 minutes, which required her to travel in one direction for 7.5 minutes and then return in the same amount of time. Felix pushed himself to accomplish more each time he walked farther in this period.
Felix was able to walk 100 meters in sub 23.8 seconds after using this strategy for a month, demonstrating that she had attained baseline conditioning for competition. Because the walker feels inefficient, he or she will want to jog as a consequence of this training strategy.
In addition to running speed, there are other athletic talents that may be enhanced in a short amount of time.
The author was able to swim twice as far with the same amount of strokes using Total Immersion. This method was taught to him by Terry Laughlin, an American swim instructor. The following are the important points:
- When you breathe in, instead of pulling with your arms or kicking with your legs, pivot your body to go forward with minimum effort.
- By staring straight down, you can ensure that your body is always horizontal. Cut through the water with your palms pointing down and stretch your arm such that it reaches beyond your head.
- Increase the length of your stroke rather than the velocity of your stroke. To limit the number of strokes every lap, use the energy of each downstroke to drive yourself as far as possible.
- Take a deep breath and move your body fully to the side while extending the submerged arm. When you feel it in your lower side as if you’re reaching for something on a shelf, you’ve stretched it far enough.
You’ll get results quicker than you ever dreamed if you employ strategies like these.
Making Passive Income Online is a Recommendation
Final Thoughts
To reduce weight and increase muscle, stay away from white carbohydrates like rice, pasta, and bread. If you can learn to function on just two hours of REM sleep every night, you can free up more time for other activities.
Finally, competitive conditioning and the Total Immersion approach will enable you to run and swim faster.
Additional Reading
If you like The 4-Hour Body, you may be interested in the following book summaries:
The 4-Hour Body is available for purchase.
If you’re interested in purchasing The 4-Hour Body, click on the following links:
Lists that are related
Alternatively, you may go through all of the book summaries.
Bonus Recommendation For Readers Of The 4-Hour Body: Make Money Online While You Sleep
If you’re reading this book synopsis, you must be keen to study and develop your profession.
The world has changed dramatically in recent years as a result of the Internet. Making money on the internet has grown lot simpler in recent years.
Building a digital asset that creates income flow for you while you sleep is the best way to rapidly increase your wealth.
To put it another way, it is quite conceivable to create passive income rather than slogging away at a 9-to-5 work and live a financially secure existence.
“If you don’t discover a means to create money while you sleep, you will labor until you die,” Warren Buffet stated.
I recommend starting an affiliate marketing company if you genuinely want to create a steady and reliable source of passive income.
Affiliate marketing is ideal for those who are fresh to the world of internet business.
Affiliate marketing has been the simplest and most gratifying internet business plan I’ve tried so far.
You can virtually completely free affiliate marketing while generating a consistent and long-term passive income to meet your expenses. It doesn’t take any start-up money, and it may even be done as a side business.
And if you’re serious about learning affiliate marketing and starting a company from the ground up, I suggest starting with the most respected affiliate marketing platform available: Wealthy Affiliate.
Wealthy Affiliate is a one-stop shop for starting an affiliate marketing company from the ground up. It provides you with a free account (including a free website) as well as complete SEO (free traffic tactics) training, allowing you to begin affiliate marketing right away without spending any money.
However, how much money can you make with Wealthy Affiliate?
A Wealthy Affiliate student who is 21 years old was able to make $7,395 in only one week, which equates to more than $1000 each day…all while employing free traffic sources.
Wealthy Affiliate has been around for 15 years, and there have been several success stories throughout that time.
Here are some more inspirational success stories from Wealthy Affiliate members to offer you additional examples.
What is the best way to join Wealthy Affiliate?
Wealthy Affiliate offers a very straightforward price structure. It offers both free and paid membership options.
If you’re interested in learning more about Wealthy Affiliate, you can join up for a free starting membership by clicking here (no credit card required). You may choose to be a free member for an indefinite period of time.
As a starting member, you’ll get immediate access to the community, live chat, over 500 training courses, two classrooms, networking, comments, one free website, and the keyword tool.
You may take advantage of all of these benefits without spending any money.
So I highly urge you to create a free account and check it out for yourself.
Making Passive Income Online is a Recommendation
The “four disciplines of execution” is a book about how to execute. The author, Brian Tracy, discusses the importance of having four different types of discipline: mental, physical, emotional and spiritual.
Related Tags
- 4 disciplines of execution powerpoint presentation
- 4 disciplines of execution pdf
- 4 disciplines of execution chapter 1 summary
- 4 disciplines of execution chapters
- the 4 disciplines of execution notes
