If you’re a white-collar worker, hacking your body isn’t limited to the gym. In fact, what you do outside of the gym might be more important that what you do inside the gym.
Recent research suggests that those who sit from 9-5 (more than 6 hours daily) and exercise regularly are more likely to have heart disease than those who sit less than 3 hours per day and don’t “exercise” at all. ff Venture Capital, a New York early-stage technology venture capital fund, recently moved into a new NYC location, and they’ve documented their experiments and findings in rethinking the office for physical optimization.
David Teten of ff VC contributed this detailed post, which provides a laundry list of ideas for transforming your office–home-based or otherwise–from a liability into a performance enhancer… Read More
Pavel Tsatsouline is a former Soviet Special Forces physical training instructor, currently a subject matter expert to the US Navy SEALs and the US Secret Service. In 2001, Pavel’s and John Du Cane introduced the Russian kettlebell to the West.
Dan John is a former nationally-ranked discus thrower and Olympic lifter–as well as Fulbright Scholar–with more than four decades in the iron game.
T-shirt: Lance Armstrong to Pavel.
Enter Dan and Pavel
Years ago, my friend Dr. Jim Wright said something that got burned into my brain: “Consistency and moderation over intensity.”
Not nearly as sexy as “Do or Die!” or some other juvenile T-shirt slogan, but you could not think of a better set of directions for durable performance.
You are about to meet a man who embodies this maxim. He is a US military special operator whose name I shall withhold due to the nature of his duty.
Let us call him “Victor.”
I met this quiet professional at one of our RKC military kettlebell courses. He was capable of a strict pullup with 160 pounds of extra weight, at a bodyweight of 195 pounds (and one-arm chins, naturally). He could close Iron Mind’s iconic #2.5 Captains of Crush hand gripper, 237.5 pounds strong, for three reps. And he had run over ten ultramarathons, from 50 to 100 miles!… Read More
I was seeing it for the first time around 4pm in the afternoon. The next morning, I’d be departing for Chile for “cat” (snowcat) skiing in Patagonia, after six years of no snow sports. What the hell had I signed up for?
Baptism by Ice – 15 Key Lessons
This post is based on my lessons and experimentation with the PowderQuest crew, with special thanks to Mo and David.
The first day was sheer terror. The second day was an improvement — just laughable. Then, around the third day… Read More
This short presentation, delivered in Berlin at the NEXT Conference, covers the four key principles of the #1 New York Times bestseller, The 4-Hour Body. It also includes an interview with the fantastic David Rowan, editor of Wired Magazine in the UK.
The Q&A covers smart drugs, Ambien, measurement of “thoughts” (prefrontal cortex activity), and more.
All speaker videos from NEXT can be found here, and include some gems, like the inimitable CTO of Amazon, Dr. Werner Vogels.
It was a warm evening in the Mission district, a good omen and unusual blessing. The goal of our meeting was simple: to see if we clicked and, passing that hurdle, to plot the making of “the best book trailer ever made.”
Whether we pulled it off or not, that ambitious mission statement was necessary to survive the many all-nighters and hiccups that would follow.
August of 2010 was the starting point.
On November 30th, the end product was a 59-second trailer, which debuted on Huffington Post Books. It immediately took The 4-Hour Body from near #150 to #30 on Amazon, where it later climbed to #1.
The launch was initiated by a simple poll post, which was followed by an analytical second post. Due to its high production value, the video then made the jump from online to offline, eventually making it to national TV for The Dr. Oz Show (see the clip at :40).
This post will explain exactly how the trailer was created, including early concepts, tools, the team, and more… Read More
Human flight in the form of judo. (Photo: Fabiogis50)
Pavel Tsatsouline was punching me in the ass.
It’s not every day that you have a former Soviet Special Forces instructor punch you in the butt cheeks. But it was the second day of Russian Kettlebell Certification (RKC), and we were practicing constant tension, one of several techniques intended to increase strength output. In this case, we spot-checked each other with punches. Pavel, now a U.S. citizen and subject matter expert to the U.S. Secret Service Counter Assault Team, wandered the ranks, contributing jabs where needed.
Two hours earlier, Pavel had asked the attendees for someone stuck at a 1-rep maximum (1RM) in the one-arm overhead press. He then proceeded to take the volunteer from 53 lbs. to 72 lbs. in less than five minutes: a 26% strength increase. Translated into more familiar terms, this would represent a jump in one-repetition max from 106 pounds to 144 pounds in the barbell military press.
There were dozens of such demonstrations throughout the weekend, and each was intended to reinforce a point: strength is a skill.
Not only is strength a skill, but it can be learned quickly.
The following article, authored by Pavel, describes how he helped his father become an American record holder in powerlifting with just one hour of training per week… Read More
Moreover, it doesn’t take much to jump from repetitive to inventive. In my case, even as a grass-fed beef aficionado, I grew weary of flank with nothing more than salt and pepper. Game meats made things more interesting, but the real gold was struck when I began experimenting with Montreal steak rub and, separately, a mixture I remembered as “CPR”: cumin, paprika, and rosemary.
Delicious, not to mention biochemically kick-ass for your heart and anti-inflammation.
The point being: for many people (in particular, cooking-inept bachelors like myself), Slow-Carb meals sometimes become an exercise in culinary déjà vu. This is often paired with common beginner frustrations:
- How do I drink coffee without milk?!? (Answer: cinnamon and/or vanilla extract)
- What can I put on my eggs? (Answer: read this post)
The solutions need not be complicated. In this post, Jules Clancy will focus on primarily spices and include: beginner tips, a starter recipe experiment, and a shopping list for the fundamentals.
Jules is a qualified food scientist who was introduced to me by the minimalist maestro himself, Leo Babauta… Read More
Holy crap. The 4-Hour Body (4HB) has ended up producing an avalanche of questions.
There are definitely a few gems hidden amongst the rubble, and more than a few typos were unearthed in the process.
This post — mostly how-to with a few bits of entertainment — is purely for tying up loose ends. I hope it helps.
Covered in this post:
The blog moving forward: 4HB content vs. 4HWW content vs. random topics
4HB Bonus Materials – If You Missed It
4HB Tools and Tricks – All Online!
4-Hour Body – common questions and Q&As
Audiobook PDF downloads
4HB reader-generated goodies: desktop wallpaper, etc.
4HB corrections and typos… Read More
I’m allergic to food. Every time I eat it breaks out into fat.
—Jennifer Greene Duncan
Does History record any case in which the majority was right?
In the early 1900s, a 12-year-old girl burned the back of her hand. You are right: this is not newsworthy.
It’s what followed the burn, documented in the medical records, that fascinated me:
Doctors used skin from her abdomen as a graft over the burn. By the time this girl turned thirty, she had grown fat, and the skin that had been transplanted to the back of her hand had grown fat as well. “A second operation was necessary for the removal of the big fat pads which had developed in the grafted skin,” explained the University of Vienna endocrinologist and geneticist Julius Bauer, “exactly as fatty tissue had developed in the skin of the lower part of the abdomen.”
The plight of women and fat is the stuff of legend.
Female fat deposition in the legs and buttocks increases with age, as does abdominal fat and the so-called saddle bags—fat just beneath the hips—in perimenopausal and menopausal women.
How is it that women can eat peanut butter, for example, and seemingly bypass the stomach to put it directly on their asses? Why doesn’t this happen to men, who seem to put fat directly on their would-be six-pack, which ends up resembling more of a one-pack (or “six-pack in the cooler”), even if they have bodybuilder-like veins on their arms?
To paraphrase Gary Taubes: some biological factor must regulate this. One candidate is the A-2 receptor, and that is what I decided to look at for practical experimentation… Read More
In The 4-Hour Body, I profiled Tracy R., a mother of two who lost more than 100 pounds.
The secret wasn’t marathon aerobics sessions, nor was it severe caloric restriction. It was the Russian kettlebell swing, twice a week for an average of 15–20 minutes. Her peak session length was 35 minutes.
This post will explain how to perform the two-handed kettlebell swing, and it will offer a cheap $10 alternative.
Beyond fat loss, this movement will help build a superhuman posterior chain, which includes all the muscles from the base of your skull to your Achilles tendons. For maximum strength and sex appeal in minimal time, the posterior chain is where you should focus. From “violent hips” for power sports, to the perfect ass for aesthetics, I suggest one starting point: