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Tables of Contents for The Fighter's Body
Chapter/Section Title
Page #
Page Count
Fueling the Machine
13
1
One: Myths and Lies
13
22
10 Diet Gimmicks to Ignore
30
1
Infomercials
31
4
Two: It's All About You
35
8
Somotypes
36
2
George Burns Syndrome
38
3
A Better Way
41
2
Three: All About Calories
43
24
Carbs
44
5
Simple and Complex
44
1
Glycemic Index
45
3
Ignore Carb's Bad Reputation
48
1
How Many Carbs Per Day?
48
1
Protein
49
7
How Much to Consume
49
2
4 Ways to Calculate Your Needs
51
3
When Should You Eat Protein?
54
1
Everyday Foods High in Protein
55
1
Protein Supplements
55
1
Fat
56
2
Saturated Fat
56
1
Unsaturated Fat
57
1
Slicing the Calorie Pie
58
3
Vitamins and Minerals
61
1
Determining the Calories Needed to Gain, Lose or Maintain
61
6
One Other Way Men and Women Are Different
63
1
Calculating Your Caloric Needs for Training
64
3
Four: Bad Diets
67
18
Low-carb Diets
68
6
Carbohydrate Diets Are All About Calories
68
2
Let our Activity Determine Your Intake
70
1
Does Anyone Carbo-load Anymore?
71
3
Fat
74
3
More on the Two Fats
75
1
Fat Diets Are All About Calories
76
1
When You Have to Reduce Your Fat Slice
77
1
The Bad News About Protein Diets
77
2
Calcium Loss and Brittle Bones
78
1
Affects the Brain
78
1
All Fad Diets Are about Calories
79
2
Types of Fad Diets
79
1
How to Spot a Fad Diet
80
1
Yo-yo Effect: Dangerous Weight Fluctuations
81
4
Goodbye Precious Muscle
82
1
Dangerous to Your Health
82
3
Five: Vitamins
85
14
What are Vitamins?
86
3
Water Soluble Vitamins
87
1
Fat Soluble Vitamins
87
1
Do Fighters Need Additional Vitamins?
88
1
Food or Supplements: Which are Better?
89
3
Fortified Foods
89
1
Can You Overdose?
90
1
How Christensen Discovered Vitamins C and E & Stopped Sneezing
90
1
More Facts about Vitamins to Save You Money
91
1
How Should Vitamins be Stored?
92
1
When to Take Your Vitamins
92
1
Minerals
92
7
Magnesium
93
1
Chromium
94
1
Zinc
94
1
Macro and Trace Minerals
95
1
Iron: Women and Men
96
3
Six: Liquids
99
19
Dehydration
100
3
Symptoms
100
1
Sweating
101
1
How Much Water and How Often
102
1
Are Sports Drinks Good for Fighters?
103
3
Water Intoxication
106
1
How it Happens
106
1
How Much is Enough?
106
1
Carbonated Drinks
107
1
Alcohol: Yes or No?
107
2
Is Alcohol Healthy?
109
1
Coffee
109
4
Mental Benefits
110
1
Training Benefits
111
1
How Much?
112
1
How to Use It
113
1
Green Tea
113
2
What to Look for at the Store
114
1
How Much?
114
1
Milk
115
3
Whole Milk: The Bad
115
1
One and Two Percent Milk
116
1
Skim Milk: The Good
116
2
Seven: Your Daily Eating Plan
118
19
Foundation-eating plan
120
3
For Bachelors and Bachelorettes
123
2
You Can Eat Healthily at Fast Food Joints
125
6
Calories, Lots of Them
126
2
It Takes Discipline and Knowledge to Eat Right at the Drive-up
128
1
At the Movies
129
2
Dirt Day
131
6
Savor the Moment
132
1
Not for Everyone
132
1
Dirt Day Variations
132
1
Dirt Day as a Motivator
133
4
Eight: Losing Weight
137
1
Negative Caloric Balance
138
1
High Intensity Interval Training (HIIT)
139
7
Shadowsparring
141
2
HIIT on the Heavy Bag
143
1
Running
144
2
Cardio Split
146
5
Hard Workouts, Easy Workouts
148
1
Work out Before Breakfast
149
2
For People Severely Overweight
Develop powerful abs with crunches and kicks
151
Tips to Optimize Your Ab Exercises
152
Nine: Making Weight
137
32
Diet Down the Right Way
159
2
What is Your Body Type?
160
1
Critique Your Diet
160
1
Do You Gravitate Toward One Weight?
160
1
A Diet and Training Plan That Works for You
161
2
Start Early to Make Weight
161
2
The Zigzag Diet
163
4
Important Tips for Losing or Gaining
165
2
Last Minute Tricks
167
2
Ten: Dropping Weight Fast
169
22
Warning
169
1
How to Drop 5 Pounds in 10 Days
170
4
Prepare for It
170
1
Eat Frequent Meals
171
1
Plan Your Meals
171
1
Cut Calories
172
1
Increase Training
172
2
How to Drop 10 Pounds in 21 Days
174
17
Preparation
174
1
The Right Mindset
175
1
Let's Get Physical
175
3
Machine Gun Kicks
178
1
Kicking Sets
178
1
Jump Kicks
178
1
Kneeling Kicking Drill
179
1
Mitt Kicking Drill
180
1
Sparring Sessions
181
2
Cycle Your Training to Avoid Overtraining
183
1
Determining Your Maximum Heart Rate
184
1
A Pep Talk
185
1
What if Things Don't Go As Planned?
186
1
What Happens the Next Day?
187
4
Eleven: More Muscle, More Power
191
26
3 Ingredients to a Quality Weight Gain
192
1
Muscle Fibers
192
1
Resistance Exercises
193
12
Free-hand Exercises
193
1
Kick-punch Arts
194
1
Grappling Arts
195
1
Dynamic Tension
195
6
3 Exercises that Increase Power and Body Weight
201
4
Eat to Gain Weight Without Feeling Sluggish
205
3
Calories and Protein
205
1
Supplement Means Supplement
206
2
Monitoring Your Weight Gain Progress
208
2
When There are Problems
209
1
Creatine
210
4
What Is It
211
1
Creatine as a Performance Enhancer
212
1
Can Creatine Hurt Your Performance?
213
1
Reduce Your Aerobic Activity to Gain Weight
214
3
Twelve: Fueling the Machine
217
12
What to Eat Before
219
4
When to Eat
220
2
Allergies
222
1
Food intolerance
222
1
Eating for Aerobic and Anaerobic Training
223
2
Eating on Competition Day and at Seminars
225
4
Thirteen: Your Long-term Plan
229
20
Factors Beyond Nutrition That Affect Your Health
230
1
Minimizing Injury
231
2
Overtraining
231
1
Diversify Your Training
Periodization
232
1
Macro, Meso and Micro Training
233
11
How to Make It Work for You
233
5
Versatile and Safe
238
6
Rest
244
2
A Final Word on Machismo
246
3
Fourteen: The Mental Game
249
15
Plan for Problem Periods
252
2
Dealing with Binges
254
3
Self-talk
257
2
The Right Mindset for You
259
5
When You Crash and Burn
261
3
Conclusion
264
1
Training Logs
265
8
References
273