The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

Take the pressure off and do something small.

4. How do I measure up? Get a simple tape measure and measure five locations: both upper arms (mid-bicep), waist (horizontal at navel), hips (widest point between navel and legs), and both legs (mid-thigh). Total these numbers to arrive at your total inches (TI). I’m telling you again because I know you didn’t do it after the last chapter. Get off you

5. What is the smallest meaningful change I can make? Make it small. Small is achievable. For now, this means getting started on at least two of the above four steps before moving on. The rest and best is yet to come.

2. Do I really eat that? Use a digital camera or camera phone to take photographs of everything you eat for 3–5 days, preferably including at least one weekend day. For sizing, put your hand next to each item or plate in the photographs. For maximum effect, put these photos online for others to see.

In body redesign, our “destination” is a better ratio of body composition, not weight. How much of you is useful muscle and how much of you is useless fat? Our constant companions will be circumference and bodyfat measurements.

Jack Stack taught all of his employees how to read the financial statements, opened the books, and put numerical goals alongside individual performance numbers on grease boards around the plant. Daily goals and public accountability were combined with daily rewards and public recognition.

1. Make it conscious. 2. Make it a game. 3. Make it competitive. 4. Make it small and temporary.

When in doubt, “take five” is the rule.

BODYMETRIX BodyMetrix is a hand-held ultrasound device that tells you the exact thickness of fat (in millimeters) wherever you place it. It ended up being the tool I used most often and still use most often.