The 4-Hour Body: Rapid Fat Loss by Tim Ferriss

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Ground Zero

These chapters are all about how to get started on the journey to fat loss.

Elusive Bodyfat

The scale is one tool for tracking fat loss, but tools that measure % bodyfat are better. To help you determine which tool is best for you, here is a table of all the tools Tim tried. His top 3 have been highlighted. (X-ray CT and MRI didn't make the cut due to radiation exposure and high cost, respectively.)

Method

Cost of Procedure

Time

Technician Skill

Subject Comfort

Error in %BF

Top 3

Ultrasound

5 mins

2.3% - 3.0%

BodPod

30 mins

2.3% - 2.8%

DEXA

20 mins

1.2% - 2.5%

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Circumference

⁠

5 mins

3.0% - 3.6%

Bio Electrical Impedence

5 mins

2.5% - 4.0%

Skinfold

5 mins

2.0% - 3.5%

Underwater Weighing

45 mins

2.3% - 2.8%

X-ray CT

10 mins

1.0% - 2.0%

MRI

40 mins

1.0% - 2.0%

There are no rows in this table

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Next Steps

Get a measuring tape and measure four locations: upper arm (mid-bicep), waist, hips, and both legs. Add the numbers together to get your Total Inches. Then use the

Total Inches Tool from 4-Hour Body⁠

included in this template to track your TI from week to week.

Estimate your Bodyfat % based on the descriptions and images in the

Visual Guide to Bodyfat⁠

table below.

Choose the best tool for you from the

Estimating Bodyfat Methods⁠

table above and schedule a session.

20%

No visible muscle definition

15%

Some muscle separation between shoulders and upper arms.

Abs not visible

12%

More muscle separation particularly in chest and back

Abs outline appears standing under a light with favorable shadows

10%

Muscle separations deeper in arms, chest, legs, back

6-pack abs are visible when flexed

Abs clearly visible all the time

Vascularity in arms, chest/back separation obvious, face more angular

Striations appear in large muscle groups when flexed

Vascularity in lower abs and legs

You are a bodybuilder 🏋

⁠

From Photos to Fear

Before moving on, take at least 2 of the following actions. Check the "Done?" box, once completed.

Question

Action

Photos

Done?

Do I really look like that in underwear?

Take digital photos of yourself from the front, back, and side and upload them in the next column.

Put the least flattering photo of yourself in a place you will see it often (fridge, bathroom).

No results from filter

⁠

Question

Action

Photos

Done?

Do I really eat that?

Take photos of everything you eat for 3.5 days and upload in the next column.

Put your hand next to each plate in the photo.

No results from filter

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Question

Action

Input

Done?

Who can I get to do this with me?

Add at least one person's name in the next column who will enter into a friendly competition with you of measuring TI or bodyfat (share this doc with them).

Judy

No results from filter

⁠

Question

Action

Input

Done?

How do I measure up?

Measure 4 locations on your body to arrive at TI (use the

Total Inches Tool from 4-Hour Body

⁠

to do this weekly) and enter that number in inches in the next column.

142

No results from filter

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Next >>>
`The Slow-Carb Diet I`⁠
⁠

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Other Resources

⁠

Are Your Friends Making You Fat?⁠

by Clive Thompson

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Cosmetic Fat vs. Evil Fat⁠

⁠

Grossly Dramatic and Realistic Fat Replicas⁠

for motivation

⁠

stickkK⁠

to help you keep your goals

Gallery

Want to print your doc?
This is not the way.

Try clicking the ⋯ next to your doc name or using a keyboard shortcut (

CtrlP

) instead.

Ground Zero

Elusive Bodyfat

Next Steps

From Photos to Fear

Next >>> The Slow-Carb Diet I⁠⁠

Other Resources

Next >>>
`The Slow-Carb Diet I`⁠
⁠