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Front Cover -- Back Cover -- Title Page -- Copyright Information -- Contents -- Acknowledgements -- Fueling the Machine -- Epigraph -- One: Myths and Lies -- 10 Diet Gimmicks to Ignore -- Infomercials -- Two: It's All About You -- Somotypes -- George Burns Syndrome -- A Better Way -- Three: All About Calories -- Carbs -- Simple and Complex -- Glycemic Index -- Ignore Carb's Bad Reputation -- How Many Carbs Per Day? -- Protein -- How Much to Consume -- 4 Ways to Calculate Your Needs -- When Should You Eat Protein? -- Everyday Foods High in Protein -- Protein Supplements -- Fat -- Saturated Fat -- Unsaturated Fat -- Slicing the Calorie Pie -- Vitamins and Minerals -- Determining the Calories Needed to Gain, Lose or Maintain -- One Other Way Men and Women Are Different -- Calculating Your Caloric Needs for Training -- Four: Bad Diets -- Low-carb Diets -- Carbohydrate Diets Are All About Calories -- Let Your Activity Determine Your Intake -- Does Anyone Carbo-load Anymore? -- Fat -- More on the Two Fats -- Fat Diets Are All About Calories -- When You Have to Reduce Your Fat Slice -- The Bad News About Protein Diets -- Calcium Loss and Brittle Bones -- Affects the Brain -- All Fad Diets Are about Calories -- Types of Fad Diets -- How to Spot a Fad Diet -- Yo-yo Effect: Dangerous Weight Fluctuations -- Goodbye Precious Muscle -- Dangerous to Your Health -- Five: Vitamins -- What are Vitamins? -- Water Soluble Vitamins -- Fat Soluble Vitamins -- Do Fighters Need Additional Vitamins? -- Food or Supplements: Which are Better? -- Fortified Foods -- Can You Overdose? -- How Christensen Discovered Vitamins C and E & -- Stopped Sneezing -- More Facts about Vitamins to Save You Money -- How Should Vitamins be Stored? -- When to Take Your Vitamins -- Minerals -- Magnesium -- Chromium -- Zinc -- Macro and Trace Minerals -- Iron: Women and Men -- Six: Liquids.
Dehydration -- Symptoms -- Sweating -- How Much Water and How Often -- Are Sports Drinks Good for Fighters? -- Water Intoxication -- How it Happens -- How Much is Enough? -- Carbonated Drinks -- Alcohol: Yes or No? -- Is Alcohol Healthy? -- Coffee -- Mental Benefits -- Training Benefits -- How Much? -- How to Use It -- Green Tea -- What to Look for at the Store -- How Much? -- Milk -- Whole Milk: The Bad -- One and Two Percent Milk -- Skim Milk: The Good -- Seven: Your Daily Eating Plan -- Foundation-eating plan -- For Bachelors and Bachelorettes -- You Can Eat Healthily at Fast Food Joints -- Calories, Lots of Them -- It Takes Discipline and Knowledge to Eat Right at the Drive-up -- At the Movies -- Dirt Day -- Savor the Moment -- Not for Everyone -- Dirt Day Variations -- Dirt Day as a Motivator -- Eight: Losing Weight -- Negative Caloric Balance -- High Intensity Interval Training (HIIT) -- Shadowsparring -- HIIT on the Heavy Bag -- Running -- Cardio Split -- Hard Workouts, Easy Workouts -- Work out Before Breakfast -- For People Severely Overweight -- Develop powerful abs with crunches and kicks -- Tips to Optimize Your Ab Exercises -- Nine: Making Weight -- Diet Down the Right Way -- What is Your Body Type? -- Critique Your Diet -- Do You Gravitate Toward One Weight? -- A Diet and Training Plan That Works for You -- Start Early to Make Weight -- The Zigzag Diet -- Important Tips for Losing or Gaining -- Last Minute Tricks -- Ten: Dropping Weight Fast -- Warning -- How to Drop 5 Pounds in 10 Days -- Prepare for It -- Eat Frequent Meals -- Plan Your Meals -- Cut Calories -- Increase Training -- How to Drop 10 Pounds in 21 Days -- Preparation -- The Right Mindset -- Let's Get Physical -- Machine Gun Kicks -- Kicking Sets -- Jump Kicks -- Kneeling Kicking Drill -- Mitt Kicking Drill -- Sparring Sessions -- Cycle Your Training to Avoid Overtraining.
Determining Your Maximum Heart Rate -- A Pep Talk -- What if Things Don't Go As Planned? -- What Happens the Next Day? -- Eleven: More Muscle, More Power -- 3 Ingredients to a Quality Weight Gain -- Muscle Fibers -- Resistance Exercises -- Free-hand Exercises -- Kick-punch Arts -- Grappling Arts -- Dynamic Tension -- 3 Exercises that Increase Power and Body Weight -- Eat to Gain Weight Without Feeling Sluggish -- Calories and Protein -- Supplement Means Supplement -- Monitoring Your Weight Gain Progress -- When There are Problems -- Creatine -- What Is It? -- Creatine as a Performance Enhancer -- Can Creatine Hurt Your Performance? -- Reduce Your Aerobic Activity to Gain Weight -- Twelve: Fueling the Machine -- What to Eat Before -- When to Eat -- Allergies -- Food intolerance -- Eating for Aerobic and Anaerobic Training -- Eating on Competition Day and at Seminars -- Thirteen: Your Long-term Plan -- Factors Beyond Nutrition That Affect Your Health -- Minimizing Injury -- Overtraining -- Diversify Your Training -- Periodization -- Macro, Meso and Micro Training -- How to Make It Work for You -- Versatile and Safe -- Rest -- A Final Word on Machismo -- Fourteen: The Mental Game -- Plan for Problem Periods -- Dealing with Binges -- Self-talk -- The Right Mindset for You -- When You Crash and Burn -- Conclusion -- References -- About The Authors -- Books from YMAA -- DVDs from YMAA.
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Fighter's Body : The Martial Artist's Solution to Diet, Strength, and Health
