他自己已经验证多次：学习多门外语，学习散打，练习举重，学习厨艺，等等。
但他也同时声明，最佳的5%和最佳的0.01%差距仍然很大，不能以此快速成为奥林匹克冠军。
我刚读5%。和《Fluent in 3 months》，《Superhuman by Habit》相比，很多地方隐隐相通。
打算好好学习一番。 :-)
https://fourhourchef.com
20180707, 5. 适当的顺序造就奇迹（The Magic of Proper Ordering）
《四小时成为厨师（The 4-Hour Chef）》今天看到了第五节：适当的顺序造就奇迹（The Magic of Proper Ordering）读到这里，我确认这是本非常非常好的书。理论已经升华到哲学的高度。
不久以前，我意识到”占位“的重要性。”机不可失，时不再来。“ 十年前如果在魔都买几套房，今天就可以安心退休。
这有道理，但实际上，这和”三驾马车“类似，都是弱者的思维方式。
对我这种人来说，手上就算突然掌握一千亿美元，生活也不会有什么变化。而对于乔布斯来说，就算失去所有财产资源，重新崛起也只需要几年时间。
所以，”占位“只是相对重要，真正重要的是行为，或者说，”顺序“。
作者举了几个例子。一个是搏击，一个是学习下象棋，一个是学习游泳。
搏击问题显而易见，强壮并不是获胜的前提。学习象棋，要从残局开始 ---- 这也很有道理。
游泳介绍的是沉入式自由泳”Total Immersion Freestyle“（https://www.youtube.com/watch?v=hC8ZZZhabp4），我的下巴都差点掉下来。原来还可以这样游！这根本不是游泳，而是在水中滑翔！通过身体配合维持平衡往前滑翔！
关于滑翔的诀窍，这里给出了解释：
https://www.youtube.com/watch?v=pS_3Hg_hezg
https://www.youtube.com/watch?v=NW3ZZu_A6rs
https://www.youtube.com/watch?v=-mzIoCB47q4
https://www.youtube.com/watch?v=uZ4z7NPBkKE
https://www.youtube.com/watch?v=dYUhxQaI2rU
https://www.youtube.com/watch?v=LDcRexWEjyo
https://www.youtube.com/watch?v=m68szQVF5Cg
20180710, 7. 压缩: 以作弊的方式学习（COMPRESSION: CHEAT SHEETS FOR ANYTHING）
里面的内容让我震惊（反感）了一下。
作者强烈推荐 SCD 饮食，就是 Specific Carbohydrate Diet ( 作者翻译成 Slow Carb Diet）。SCD 的本意是排除易消化的碳水化合物，例如，白米白面。这样，可以避免间接食用太多糖分。
食物营养有六种，确实不包括糖分。这里的隐含前提是，碳水化合物能够被自然转化为糖分，另外，水果中也含有大量糖分。
作者为了减少糖分摄入，又往前推进了一步：摒弃所有“水果”。
水果中的主要营养成分是：维生素，纤维，水。所以，蔬菜确实可以取代水果。但水果味道好，吃起来方便，可以大大提升生活的乐趣！
作者自己也承认，SCD 食谱颇为无聊。因为摒弃了很多不那么健康的食物，一日三餐变得很单调。在这种情况下再抛弃水果，真的值得吗？
况且，水果中的糖分是果糖，属于最健康的一类糖分。
我每天也吃不少蔬菜，但感觉分量仍然不足。以水果来补充是必要的。
至于白米白面，我打算减少摄入。
下面这篇文章，很好的解释了碳水化合物的重要性与相同之处。
https://www.quora.com/Are-low-carb-diets-bad-for-your-health-body/answer/Larry-Davis-PT#
Are low carb diets bad for your health/body?
Larry Davis PT, Christian, Physical Therapist, runner
Answered Nov 4, 2014
Believe it or Not: Weight Loss Myth
There are many popular myths in circulation these days regarding how to lose weight and to keep it off. If you have ever gone on a specific weight loss diet, you have likely realized that dieting is not the answer for long-term success in achieving a healthy weight. You may have tried several diet plans, only to be disappointed at the lack of long term weight loss. This can lead to feelings of depression and loss of self-esteem, not to mention the burden placed on the body due to excess weight.
I have been involved in weight loss challenges at my workplace several times during the past few years. While I have seen some short term successes, I’ve noticed that most of the people who have decreased their body fat percentages during the challenge have regained the weight and the fat.
Why does this happen?
In essence, short-term changes yield short-term results. As soon as the diet ends, the weight starts returning because dieters revert to their former unhealthy ways of eating and living.
The key to successful and permanent weight loss is fitness and a healthy lifestyle. In other words, the best way to lose weight and keep it off is to choose to eat, exercise and live in a healthy way every day, for the rest of your life. This entails long-term sacrifice, but it yields long-term gain. Unfortunately, most people are unwilling to sacrifice their unhealthy habits for the long term, even if it means living a lengthy, happy and fulfilling life. Some never make it to retirement, and others die soon after retiring.
Today’s popular myth
Here’s a current and popular myth: low carb dieting leads to healthy weight loss.
A low carb diet, however, is counterintuitive. It doesn’t make sense. It’s comparable to saying that a lower percentage of gasoline (with a correspondingly higher amount of ethanol) will make your car run better. Most gasoline powered vehicles on the road today were not designed to run on more than 10% ethanol. If the ethanol percentage increased to 30 or 40%, your vehicle probably would not run very well.
Just as modern engines are designed to run on a mix of gasoline and ethanol, our bodies have been designed to run on carbohydrates and fat. Carbs are the main fuel source for the body. When the body is deprived of its fuel, it begins to suffer and eventually breaks down. One study found that the risk of colon and rectal cancer was 4 times higher in those who ate a high fat, high protein, low carbohydrate diet.[i]The question then becomes, what type of carbohydrates should we eat? Most of us consume too many simple carbs. (Simple carbs are refined sugars in the form of candy bars, sugary pastries, soft drinks or energy drinks, white bread, white rice, white pasta, etc.
Unfortunately, most “low fat” foods are very high in sugars to make them taste better.) These are the carbs that should be consumed very rarely (if consumed at all) because they are mostly empty calories that lack many vital nutrients which have been processed out.
Complex carbs, on the other hand, are vital to the body and supply the energy we need to perform our activities of daily living, to think and to make decisions. These are healthy and should compose up to 70% of our daily food intake.[ii]Complex carbs are found in whole foods such as unrefined grains, raw nuts and seeds, and whole fruits and vegetables—in other words, unprocessed or minimally processed plant-based foods.
Think about the plant eating animals. Where do they obtain their energy? From whole, unrefined plant sources. This diet gives them a great deal of strength and endurance. Consider the horse, the elk, the elephant and the gorilla—these are only a few of the powerful animals that are herbivores.
If you really want to lose weight and keep it off, consider a lifestyle change that includes a diet consisting mostly of complex carbohydrates. Cut out all empty calories in the form of simple carbs. I challenge you to try this for 10 days and see if you notice a positive change in your energy level and how you feel in general. What do you have to lose? You may conclude that it would be best to make this change permanent. If 10 days without any empty calories seems too daunting, try eliminating one junk food that you consume on a daily basis, such as a candy bar or a pastry. Even such a small change will be a positive step and if sustained over time will yield desirable results. That’s how healthy habits are formed.
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