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The 4-Hour Body: Rapid Fat Loss by Tim Ferriss
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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
1
Ultrasound
Low
5 mins
Moderate
High
2.3% - 3.0%
2
BodPod
High
30 mins
High
Moderate
2.3% - 2.8%
3
DEXA
High
20 mins
High
High
1.2% - 2.5%
4
⁠
Circumference
⁠
⁠
Low
5 mins
Low
High
3.0% - 3.6%
5
Bio Electrical Impedence
Low
5 mins
Low
High
2.5% - 4.0%
6
Skinfold
Low
5 mins
High
Low
2.0% - 3.5%
7
Underwater Weighing
High
45 mins
High
Low
2.3% - 2.8%
8
X-ray CT
High
10 mins
High
High
1.0% - 2.0%
9
MRI
High
40 mins
High
High
1.0% - 2.0%
There are no rows in this table
⁠


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%
15%
12%
10%
7%
5%
⁠


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?
1
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?
1
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
⁠
Question
Action
Input
Done?
1
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?
1
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
⁠


Next >>>
The Slow-Carb Diet I
⁠
⁠


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Other Resources

⁠
Are Your Friends Making You Fat?
⁠
by Clive Thompson
⁠
Cosmetic Fat vs. Evil Fat
⁠
⁠
⁠
Grossly Dramatic and Realistic Fat Replicas
⁠
for motivation
⁠
stickkK
⁠
to help you keep your goals
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