Fighter's Body
Description
You have an owner's manual for your car, your stereo, and even your blender, so why not your body? The Fighter's Body is exactly that-an owner's manual for your most complex piece of equipment.
As a martial artist, you make special demands of your body. Have you ever wondered how that latest fad diet might affect your performance on the mat? Ever wanted to take off a few extra pounds? How about putting on muscle without slowing down? Making weight for a tournament? Losing five pounds fast? Eating better? Changing weight classes? Are you confused about supplements, vitamins, and protein shakes? Don't know where to start? Start here.
This book will answer your questions about important topics including:
- Why some diets are harmful for martial artists
- How to calculate your protein needs for training
- When and how to use supplements
- How to eat at fast food places and not ruin your diet
- Why it's OK to splurge on "dirt day"
- How to safely make weight for a tournament
- Why HIIT training is essential to weight loss
- What to eat on competition days
- How to create a plan that works and stick to it
Loren W. Christensen and personal trainer Wim Demeere combine their knowledge of martial arts, weight training, nutrition, diet, and exercise to answer your questions and put you on the road to becoming the best martial arts athlete you can be.
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Person
Wim Demeere began training at the age of 14, studying the grappling ats of judo and jujitsu for several years before turning to the kick/punch arts of traditional kung fu and full contact fighting. He won four national titles and a bronze medal at the 1995 Word Wushu Championships. In 2001, he became the national coach of the Belgian Wushu fighting team. Wim instructs both business executives and athletes in nutrition, strength, endurance, and martial arts. Wim Demeere lives in Belgium.
Content
- 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
