Читать книгу The Fighter's Body - Loren W. Christensen - Страница 5
Contents
ОглавлениеFueling 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
Glycemic Index
Protein
4 Ways to Calculate Your Needs
Everyday Foods High in Protein
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
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
