The Fighter's Body

Wim Demeere, Loren W. Christensen

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.

Sujets

• Circuit training
• Planner
• Punching bag
• Schedule
• Kickboxing
• Food
• Calorie
• Carbohydrate
• Boxing
• Fitness
• Aérobic
• FAT
• Nutrition

Informations

• Publié par: YMAA Publication Center
• Date de parution: 01 novembre 2016
• Nombre de lectures: 0
• EAN13: 9781594394997
• Langue: English
• Poids de l'ouvrage: 6 Mo

Extrait

The Fighter’s Body
An Owner’s Manual
__________
Your Guide to Diet, Nutrition, Exercise and Excellence in the Martial Arts
Loren W. Christensen Wim Demerre
YMAA Publication Center, Inc.
Wolfeboro, NH USA
YMAA Publication Center, Inc.
PO Box 480
Wolfeboro, NH 03894
800 669-8892 • www.ymaa.com • [e-mail]
Paperback ISBN: 9781594394980 (print) • ISBN: 9781594394997 (ebook)
All rights reserved including the right of reproduction in whole or in part in any form.
Copyright © 2003, 2016 by Loren W. Christensen
Publisher’s Cataloging in Publication
Christensen, Loren W.
 The fighter’s body : an owner’s manual your guide to diet, nutrition, exercise, and excellence in martial arts / by Loren W. Christensen and Wim Demeere.
      p. cm.
Includes bibliographical references and index.
 ISBN 9781594394980
 1. Martial arts--Health aspects. 2. Martial artists—Nutrition. 3. Physical fitness. I. Demeere, Wim. II. Title.
 RC1220.M36 C48 2003
613.7’ 148—dc21
                                 2016909476
The author and publisher of the material are NOT RESPONSIBLE in any manner whatsoever for any injury that may occur through reading or following the instructions in this manual.
The activities, physical or otherwise, described in this manual may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them.
Warning: While self-defense is legal, fighting is illegal. If you don’t know the difference, you’ll go to jail because you aren’t defending yourself. You are fighting—or worse. Readers are encouraged to be aware of all appropriate local and national laws relating to self-defense, reasonable force, and the use of weaponry, and act in accordance with all applicable laws at all times. Understand that while legal definitions and interpretations are generally uniform, there are small—but very important—differences from state to state and even city to city. To stay out of jail, you need to know these differences. Neither the author nor the publisher assumes any responsibility for the use or misuse of information contained in this book.
Nothing in this document constitutes a legal opinion, nor should any of its contents be treated as such. While the author believes everything herein is accurate, any questions regarding specific self-defense situations, legal liability, and/or interpretation of federal, state, or local laws should always be addressed by an attorney at law.
When it comes to martial arts, self-defense, and related topics, no text, no matter how well written, can substitute for professional, hands-on instruction. These materials should be used for academic study only.
All things be ready if our minds be so Henry V
Contents
Fueling the Machine
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
INTRODUCTION
Fueling the Machine
Most bodybuilders agree that proper nutrition is 60 percent of their effort in building the healthiest, strongest and most visually appealing physique possible. Pick up any magazine on running and at least a third if not half of the articles discuss how carbohydrates, fats, proteins, calories, water, vitamins and minerals all play a vital role in helping the runner progress in speed, explosiveness, endurance, and to recuperate quickly to run again the next day. Top swimmers certainly understand the importance of super nutrition, as do skaters, skiers, gymnasts, track and field athletes, power lifters and wrestlers.
More and more martial artists are now learning what top athletes in other sport activities have known for a long while: You don’t put cheap, low-grade fuel in a high-performance car. If off track you want to run as smoothly as a BMW and on track you want to roar like an 800-horsepower Nascar at over 200