4-Hour Body: The Unofficial Review Guide

4-Hour Body: The Unofficial Review Guide

Better Swimming

From Swimming to Swinging (p.433)

How I Learned to Swim Effortlessly in 10 Days (p.434)

My Eight Tips for Novices (p.436)

  • To propel yourself forward with the least effort, focus on shoulder roll and keeping your body horizontal (least resistance), not pulling with your arms or kicking with your legs.
    • Keep yourself horizontal by keeping your head in line with your spine - you should be looking straight down. Use the same head position that you maintain while walking, and drive your arm underwater vs. attempting to swim on the surface.
    • Think of swimming freestyle as swimming on alternating sides, not on your stomach.
  • "Actively streamline" the body throughout the stroke cycle through a focus on rhythmically alternating "streamlined right side" and "streamlined left side" positions and consciously keeping the bodyline longer and sleeker than is typical for human swimmers.
    • For those who have rock-climbed or bouldered, it's just like moving your hip closer to a wall to get more extension. Lengthen your vessel and you travel farther on each stroke.
    • Photos on page 799 show what a full stroke should look like. Notice the minimal flick of the legs used to rotate the hips and body.
  • Penetrate the water with your fingers angled down and fully extend your arm well beneath your head. Extend it lower and farther than you think you should. This downward water pressure on the arms will bring your legs up and decrease drag. It will almost feel like you're swimming downhill.
  • The first photo on page 438 illustrates the typical inefficient "reach," and the second illustrates the proper point of entrance, much closer to the head.
    • Once the arm enters the water, it extends down at an angle.
    • Don't impinge the shoulder by lifting it too high.
    • Focus on increasing stroke length (SL) instead of stroke rate (SR). Attempt to glide farther on each downstroke and decrease the number of strokes per lap.
    • Stretch your extended underwater arm and turn your body (not just your head) to breathe.For each breath, you should feel the stretch in your lats (back) on your lower side, as if you were reaching for a cookie jar high on a shelf a few inches out of reach. This will bring your head closer to the surface and make it easier to breathe.
  • In your first practices, breathe on every other stroke.2 Once you become more comfortablebreathing on your "weak" side, I encourage you to practice breathing every third stroke, which will force you to alternate sides.
    • Remember to exhale fully and slowly while your face is underwater. If you don't, you'll need to exhale and inhale when you bring your head out, which will mean feeling rushed, swallowing water, and exhausting yourself.
    • Remember to exhale underwater, and "extend to air" (video:www.fourhourbody.com/extend-air).
    • Look for your hand.
  • Experiment with hand swapping as a drill. It's difficult to remember all of the mechanical details while actually swimming.
    • Forget about workouts and focus on "practice." You are training your nervous system to perform counterintuitive movements, not training your aerobic system. If you feel strained, you're not using the proper technique. Stop and review rather than persist through the pain and develop bad habits.

Gear and Getting Started (p.440)

  • Don't swim in board shorts.
  • Get good goggles.
  • Start practicing in a pool that is short and shallow.

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The Architecture of Babe Ruth (p.444)

Pick Your Angles (p.447)

  • The top three angles for hitting are illustrated on pages 447-448
    • The Cushion
    • The Slot
    • Impact Position

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How to Hold Your Breath Longer Than Houdini (p.453)

The Steps to the David Blaine Method (p.455)

  • DISCLAIMER: This is for informational purposes only. Do not attempt in water or without proper supervision.
  • All durations are in MIN:SEC format, and everything was done seated.
  • 1:30 deep breathing
  • 1:15 purging (if you feel like you're going to pass out, do it less intensely)
  • Hold breath for a target 1:30, no more
  • After that hold:
  • Take 3 semi-purge breaths
  • 1:30 deep breathing
  • 1:30 purging
  • Hold breath for a target 2:30, no more
  • After that hold:
  • Take 3 semi-purge breaths
  • 2:00 deep breathing
  • 1:45 purging
  • Hold breath for as long as possible
  • After exhalation:
  • Take 3 - 10 hard semi-purge breaths until you recover

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Living Forever: Vaccines, Bleeding, and Other Fun (p.460)

The Four Candidates for Extending Life (p.463)

  • Resveratrol
  • Injections of the immunosuppressant drug rapamycin2
  • Alzheimer's vaccines
  • Stem cell therapies

Tim Ferriss' Current Protocol (p.464)


4-Hour Body: Recommended Products

Yerba Mate Tea
Fat Reducing Tea
Yerba Mate Tea
Kettlebell Workout Ball
ChromeMate Supplements
ChromeMate supplement
ChromeMate Supplements

4-Hour Body, By Tim Ferris - Review Guides