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       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

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