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

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.

1. Do I really look like that in underwear? Take digital photos of yourself from the front, back, and side. Wear either underwear or a bathing suit. Not eager to ask a neighbor for a favor? Use a camera with a timer or a computer webcam like the Mac iSight. Put the least flattering “before” photo somewhere you will see it often: the refrigerator, bath

Rule #1: It’s not what you put in your mouth that matters, it’s what makes it to your bloodstream. If it passes through, it doesn’t count.

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

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.

Ice Age Revisited—Four Places to Start

Rule #2: The hormonal responses to carbohydrates (CHO), protein, and fat are different.

More is not better. Indeed, your greatest challenge will be resisting the temptation to do more.

“For a long time, I’ve known that the key to getting started down the path of being remarkable in anything is to simply act with the intention of being remarkable.