Gracie's Secret Ultimate Body Transformation Technique Book by Koichi Sato (Preowned)

Learn all about the Gracie training method!

Introduction: The secret of strength inherited by the Gracie family

Chapter 1: The secret to a strong body: The Gracie Diet
-The basis of the Gracie Diet is "food combinations" 
-My encounter with Gracie Jiu-Jitsu by Naoyuki Taira
-Create the best condition with six classification rules  
-A group Food groups that can be freely combined with ingredients
-55 Things to Know About the Gracie Diet
-The birth of Gracie Jiu-Jitsu Helio Gracie, who made the Gracie name known to the world Royce & Rickson
-Foods you should not eat
-About intermediate foods
-Foods made from the same type of starch can be eaten together 
-Sweet fruits and oily foods should not be eaten together
-Do not eat buns or cereals that contain more than two types of grains.
-Drink milk no more than three times a week
-Choose cheese with a mild flavor
-Sour fruits should not be eaten with other foods
-Melted cheese cannot be eaten with fruit.
-Notes about tea and fruit juice
-You should only eat one type of group carbohydrate
-Combined with fresh bananas

Chapter 2 Gracie's Secret Body Transformation Menu
-Here's the Gracie Diet 20-week menu
-About between meals
-Eat local seasonal food
"Gracie Juice" that the Gracie Family drinks
-Pork is strictly prohibited
-Remove the skin from the chicken
-Avoid stimulants and alcohol as much as possible
-Gracie Menu for 38 Purposes
-Apple and banana blended juice
-Grape juice
-Watermelon juice
-Foods that help with deep sleep, fever relief, sore throat, etc.

Gracie's healthy recipes revealed
-Papaya cleanses the body from the inside
-Dates that build a strong body
-Corn soup
-About tea during meals
-Mozzarella cheese toast
-Small bread
-Broccoli souffle
-Beef thigh with tomato flavor Pineapple juice
-Cantaloupe (muskmelon) juice
-Naoyuki Taira's "Gracie Diet for Japanese"

Chapter 3  Aim to be the strongest! Jiu-jitsu training
-Gracie Jiu-Jitsu Training Rules 360
-Brazilian Jiu Jitsu Exercise Swing from the waist down
-Marinated vegetables
-Grow stronger in nature
-Seared dried sardines with olives special ◎Cream cheese risotto
-Gracie-style "eating" shape-up method ◎Gracie-style fasting method that is effective for weight loss and recovery
-Learn not to get tired
-Arm upwards + leg backwards
-Arm forward + leg splits
-Practice keeping an eye on your surroundings
-Simultaneous movement of hands and feet
-Pay attention to your breathing
-Crossing legs
-Arms raised horizontally + leg splits
-Jumping Jacks (opening and closing arms and legs)
-Twist (Twist your waist)
-Jump back and forth
-Alternating heavy and light training
-Don't train to the limit

Basic Training 2: Running and Swimming are the Basics
-Abdominal muscles, back muscles, push-ups
-Taira Naoyuki's Practical Jujitsu Guide 
-Anyone can reach a certain level of strength in Jujitsu
-Raise arms horizontally + fold legs backwards
-Raise hands in front and fold legs backwards
-Basics of Jujitsu Self-Defense 
-Self-defense techniques to avoid encountering dangerous situations
-Arms raised horizontally + legs split backwards
-About yoga

Chapter 4. This is Gracie Jiu-Jitsu self-defense!
-Arms raised horizontally + diagonal forward splits
-Arms raised horizontally + legs apart
-Arms raised horizontally + forward splits
-Attacking at 90 degrees to the opponent Other training
-Change your posture by bending your hips
-Prevent the guard pass
-How to move your body if someone jumps on you
-How to do a backflip without using force
-Jiu-jitsu style bridge
-Strengthening the lower body
-Knee tightening training
-How to escape from a crisis in its early stages
-If you are knocked down and strangled from above
-When someone grabs you by the sleeve
-If you put your arm around my shoulder
-When I was grabbed by the collar and about to be punched
-Jiu-jitsu base
-When you get into guard position
-If someone straddles you and starts choking you

Conclusion

Length: 172 pages

Language: Japanese

Printed in 2000