Loosing weight, and more important loosing fat is not enough to get that body you envisioned. And, if you are like me, you probably are not keen on spending 3 hours in the gym each day. And here comes one of the basic rules of the four hour body: MED

The minimum effective dose (MED) is defined simply: the smallest dose that will produce a desired outcome. Anything beyond the MED is wasteful.
To boil water, the MED is 212°F (100°C) at standard air pressure. Boiled is boiled. Higher temperatures will not make it more boiled.

Two fundamental MEDs to keep in mind:
1. To remove stored fat, do the least necessary to trigger a fat-loss cascade of specific hormones.
2. To add muscle, do the least necessary to trigger local (specific muscles) and systemic (hormonal) growth mechanisms.

The king of exercises - the two-arm kettlebell swing - is all you need for dramatic changes.
• Stand with your feet 6–12 inches outside of shoulder width on either side, each foot pointed outward about 30 degrees. If toes pointed straight ahead were 12:00 on a clock face, your left foot would point at 10:00 or 11:00, and your right would point at 1:00 or 2:00.
• Keep your shoulders pulled back (retracted) and down to avoid rounding your back.
• The lowering movement (backswing) is a sitting-back-on-a-chair movement, not a squatting-down movement.
• Do not let your shoulders go in front of your knees at any point.
• Imagine pinching a penny between your butt cheeks when you pop your hips forward. This should be a forceful pop, and it should be impossible to contract your ass more.

# T. Ferriss “The 4-Hour Body”  - summarized by D. Sivers http://sivers.org/book/4HourBody