Biohacking – Optimise Yourself (book)

Tools of the Titans - The tactics, routines and habits of world-class performers, icons and billionaires  ‘I created this book – my ultimate notebook full of useful tools – for myself. It has changed my life, and I hope it will help you just as much.’ TIM FERRISS “Over the past two years, I’ve interviewed nearly 200 world-class performers. My guests range from stars (Jamie Foxx, Arnold Schwarzenegger) and top athletes to legendary special forces commanders and even black-market biochemists. Many of my guests agreed to a two- to three-hour interview for the first time in their careers. This book contains indispensable tools, tactics and insider knowledge that cannot be found anywhere else, as well as new tips from previous guests and words of wisdom from new guests you haven’t met yet.” What makes this book so extraordinary is its relentless focus on easily actionable details: What do these titans do in the first 60 minutes of every morning? What does their exercise routine look like, and why? Which book have they most often given as a gift to others?What do they consider to be the biggest time-wasters?Which supplements do they take every day? “Everything you read on these pages is something I’ve already applied in my own life in one way or another. I’ve used dozens of the tactics described here in critical negotiations, in high-stakes situations and when closing major deals. These lessons have earned me millions of dollars and saved me years of wasted effort and frustration.” TIM FERRISS About the author Tim Ferriss is one of Fast Company’s “Most Innovative Businesspeople” and Forbes’ “Names to Watch”. He is a tech investor and adviser (Uber, Facebook, Alibaba, etc.) and the author of three #1 New York Times and Wall Street Journal bestsellers, including *The 4-Hour Workweek*. The Observer and other media outlets have called him “the Oprah of audio”. His podcasts on The Tim Ferriss Show enjoy cult status and are set to break the 100 million download mark shortly.Read an extract

How to achieve the best training results in a short space of time with HIT, HIIT and intermittent fasting Why spend hours doing strength training at the gym several times a week when two 20-minute sessions using the HIT method deliver the same or even better results? HIT stands for High-Intensity Training and turns the rules of traditional training theory on their head. Whilst training used to be based on the motto ‘more is better’, with HIT the motto is ‘harder is better’. In this book, the author demonstrates how HIT and HIIT – high-intensity interval training designed to improve endurance – are the most efficient ways to build muscle and burn fat. He not only demonstrates suitable exercises using your own body weight, dumbbells and machines, but also shows how to avoid the most common mistakes. With a variety of intensity techniques and an optimally designed programme, anyone can achieve a muscular, fit and healthy body in a minimum amount of time. The author also answers all the key questions regarding nutrition in relation to high-intensity training, such as the best possible dietary composition, the effects of intermittent fasting on training results, and the correct application of the ketogenic diet. Tips on physical recovery round off the information on HIT and HIIT.About the authorMario Adelt, born in 1974, is a physiotherapist, fitness entrepreneur and HIT expert. He has been training clients using the high-intensity training method for over 25 years. In 2010, he founded his own company, “Body-Focus – Highly Efficient Personal Training”, in Hamburg. At the age of 41, he proved that it is possible to succeed with HIT alone by competing in his first drug-free natural bodybuilding competition. He also passes on his knowledge to fitness trainers through training courses.