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The Fighter’s Body
An Owner’s Manual
__________
Your Guide to Diet, Nutrition, Exercise and Excellence in the Martial Arts
Loren W. ChristensenWim Demerre
YMAA Publication Center, Inc.
Wolfeboro, NH USA
YMAA Publication Center, Inc.
PO Box 480
Wolfeboro, NH 03894
800 669-8892 • www.ymaa.com • [email protected]
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
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