The purpose of this thread is to give beginners a place to start and gather information when learning how to begin and achieve their individual transformations. It is also aimed at giving people of varied experience easy access to useful links and online resources in order to encourage continual health and fitness education.

My thanks go to those who contributed. If anyone knows of a link or online resource they believe may help others, post it below and I’ll edit it into the main list. Its ok if it only serves to reinforce information already contained in the other links. “Repetition is the mother of skill”, and its useful to re-learn information from a different perspective.

Should anyone discover a broken link in the list below or encounter any kind of problem with the information supplied, please PM me and I’ll get on it ASAP.


General Fitness / Transformation Websites

http://www.johnstonefitness.com/
Needs no explanation!

http://www.exrx.net/ - Terrific site with information on all aspects of fitness and exercise.

http://www.hussmanfitness.org/ - Another invaluable comprehensive fitness and transformation website.

http://www.naturalphysiques.com/
Jeremy Likness' site. Whole heap of excellent articles and products. Jeremy is a fitness and transformation expert and a member and sponsor of JSF. Highly recommended.

http://www.johnberardi.com/ - Many excellent health and fitness articles.

http://www.houstontexans.com/fitness/pdfs/training_manual010703.pdf
Excellent training manual originally posted by rtestes. Although it was aimed at Pro American Footballers, it contains excellent, smoothly articulated info on nutrition and various training techniques useful for anyone undergoing any type of health and fitness transformation or program.

http://www.netconex.com/kenchi/
This is a really good, non-commercial, general fitness site aimed at people 50yrs and over. Also filled with great info which people of all ages can utilise.

Cutting / Fat Loss / Cardiovascular Exercise

http://forums.johnstonefitness.com/showthread.php?t=19229 - Gravityhomer's Fat Loss Guide

http://www.fatlosstips.com/ - Anthony Ellis’ site on fat loss.

http://www.exrx.net/Aerobic.html - ExRx.net on Aerobic Conditioning.

http://www.musclemedia.com/training/hiit.asp - Article on HIIT (High Intensity Interval Training).

http://www.bodybuilding.com/fun/catcommand2.htm - Article: General Weight Loss Guidelines.
http://www.teenbodybuilding.com/anthony2.htm - Another article on fat loss.

http://www.hillrunner.com/training/tmillchart.php
Conversion chart for running on a treadmill at an incline vs. running outside.

Bulking / Muscle Gain / Weight Training

http://forums.johnstonefitness.com/showthread.php?t=51 - Beginner’s Guide to Bulking.

http://www.musclegaintips.com/ - Anthony Ellis’ site on gaining muscle.

http://www.exrx.net/Lists/Directory.html
Information on muscles and visual exercise instruction. A must see for beginners learning to perform weight training exercises.

http://www.johnstonefitness.com/misc/MAX-OT.pdf
Guide to MAX-OT, a method of weight training.

http://forums.johnstonefitness.com/showthread.php?t=11048
A thread with heaps of links on HIT – High Intensity Training. Another method of weight training.

http://www.bodybuilding-directory.net/
Heaps of excellent bodybuilding links. Note: there are also some links containing questionable information (promotion of miracle drugs etc), so take everything with a grain of salt.

http://www.t-nation.com/index.do;jsessionid=004F8D06D9F0E8077D8224212A82E7 C6.titan
Site with a massive range of bodybuilding articles and a large forum (see note on link above).

http://www.thepumpingstation.com/1repmax.html - Calculate your 1-Rep Max.

http://thefitshow.com/past_episodes.htm
This site has 'episodes' with lessons on various aspects of working out, including vidoes on how to perform exercises.

http://www.stumptuous.com/cms/index.php
Great site dedicated to an often neglected subject - weight lifting for women.

Nutrition

http://forums.johnstonefitness.com/showthread.php?t=1222 - Guide to Nutrition for Weight Loss.

http://nutrition.about.com/ - Site with heaps of info and links relating to nutrition.

http://www.healthyeating.net/he_1.htm - Information on healthy eating.

http://www.wholehealthmd.com/ - More information on Healthy Eating.

http://www.whfoods.com/foodstoc.php - The World's Healthiest Foods.

http://channels.netscape.com/homerealestate/package.jsp?name=fte/musteatfoods/musteatfoods - 14 Superfoods.

http://forums.johnstonefitness.com/showthread.php?t=12032&highlight=grocery+list - Items for a healthy grocery list.

http://www.nutritiondata.com/ - Nutrition facts and info on calorie counting.

http://www.bodybuilding.com/fun/david7.htm - Article: A Nutrition Lesson.
http://www.bodybuilding.com/fun/stella9.htm - Article on healthy food sources. This will give you an idea of what “clean” eating is.
http://www.johnberardi.com/articles/nutrition/puzzle_1.htm - Post Workout Nutrition Article Part 1.
http://www.johnberardi.com/articles/nutrition/puzzle_2.htm - Post Workout Nutrition Article Part 2.

http://www.glycemicindex.com/ - Info about the Glycemic Index

http://www.glycemicindex.ca/glycemicindexfoods.pdf - List of foods and their GI values.

http://www.lowglycemicdiet.com/gifoodlist.html - Another list of food GI values.

http://forums.johnstonefitness.com/showthread.php?t=10500
A thread with heaps of yummy but healthy recipes posted by Causticmuse. You need to be a JSF member to view this thread.

http://www.treelight.com/health/nutrition/PartiallyHydrogenatedOils.html - "What's wrong with Partially Hydrogenated Oils?" - information on trans fats for weight loss and general health.


Calorie Intake Logs and Measurement Tools (Basal Metabolic Rate, Body Fat%)

http://www.fitday.com/
Have your own online diet and fitness journal. Really useful for calculating calories etc.

http://www.dietclub.com.au/ - Australian Online Weight Management Site.

http://forums.johnstonefitness.com/showthread.php?t=5999
An excellent fitness log (from forum member Adi) for planning your transformation, tracking your calorie intake and monitoring your progress. This makes things a lot easier.

http://forums.johnstonefitness.com/showthread.php?t=10509
Maggie's (a.k.a. Causticmuse's) great spreadsheet for fat loss. Another similar log for tracking your progress that also makes life easier.

http://www.onlineconversion.com/ - Convert just about anything to anything else.

http://www.mybodycomp.com/ - Online Body Fat Monitor.
http://www.abcbodybuilding.com/magazine/ultimatebodyfattestingguide.htm - Excellent guide to calculating body fat. However you do need calipers (measurement instrument).
http://www.linear-software.com/online.html - Another article on calculating body fat that requires calipers.
http://www.he.net/~zone/prothd2.html - Calculate Your Body Fat, The U.S. Navy Circumference Method.
http://www.healthstatus.com/calculate/bfb - An

Great set of links there Marcus. I've read the 'neanderthal no more' set of articles and they're great.

Someone could kill a lot of time on those sites! :nod:

http://www.thepumpingstation.com/1repmax.html CALCULATE YOUR 1-REP MAX

http://www.healthstatus.com/calculate/bfb ESTIMATE YOUR BODY FAT

http://www.caloriesperhour.com/ HOW MANY CALORIES ARE YOU BURNING?

http://www.bodybuilding-directory.net/ ALL ABOUT BODYBUILDING

Great set of links there Marcus. I've read the 'neanderthal no more' set of articles and they're great.


Yeah, someone submitted that link for me, but I cant remember whom. I'd never seen it before either, its got some great info. I've spent a lot of time reading the links people submitted, and I've learnt some new stuff, even if its just reinforcing knowledge I already have and making it more useful (if you know what I mean) :tucool:

http://www.thepumpingstation.com/1repmax.html CALCULATE YOUR 1-REP MAX

http://www.healthstatus.com/calculate/bfb ESTIMATE YOUR BODY FAT

http://www.caloriesperhour.com/ HOW MANY CALORIES ARE YOU BURNING?

http://www.bodybuilding-directory.net/ ALL ABOUT BODYBUILDING

Thanks for the links rtestes. Thats bodybuilding one has a lot of links. I havent had time to look at all of them, but some of them look a bit dodgy, promoting miracle supplements and steroids. However, although I'm against the use of steroids, I'm certainly not going to stop people looking for info about them. Because there are so many links, I'll add it, but with a caution, to take them with a grain of salt.

EDIT: On second thought, I might take the time to scour through them in order to pick out the best. I'm not comfortable posting any kind of link containing possible dangerous information.

great list of links marcus, already checked alot of them out and bookmarked them. thanks for putting together such a comprehensive list.
keep well
~yossel

great list of links marcus, already checked alot of them out and bookmarked them. thanks for putting together such a comprehensive list.
keep well
~yossel

No worries mate :tu: Go Webber :claphigh:

No worries mate :tu: Go Webber :claphigh:

not so sure about that go webber comment although i dont want to sound unpatriotic at all i jsut dont seem to be so keen on him...anyone i hope i dont sound like one of those people afraid of losing but i would be happy with a ferrari win then again you never know... but anyway why not GO AUSSIE GO... :cool:

Yeah, someone submitted that link for me, but I cant remember whom. I'd never seen it before either, its got some great info. I've spent a lot of time reading the links people submitted, and I've learnt some new stuff, even if its just reinforcing knowledge I already have and making it more useful (if you know what I mean) :tucool:
T-nation has some great contributors. The guys who wrote the neanderthal no more article are both self-confessed 'kinesiology geeks'. I would have thought that they'd be banned from most 'serious' gyms because they think too much. But one of them is a massive powerlifter who can bench over 500 and squat and dead over 700 so they're not to be denied.

It seems like anyone can post an article on there and get comments, and people can judge for themselves whether you know what you're talking about. I've heard from some people that there are some really bad articles on there but haven't come across any yet.

T-nation has some great contributors. The guys who wrote the neanderthal no more article are both self-confessed 'kinesiology geeks'. I would have thought that they'd be banned from most 'serious' gyms because they think too much. But one of them is a massive powerlifter who can bench over 500 and squat and dead over 700 so they're not to be denied.

It seems like anyone can post an article on there and get comments, and people can judge for themselves whether you know what you're talking about. I've heard from some people that there are some really bad articles on there but haven't come across any yet.

Cool, thanks Nico, I'll check it out :tucool:

Cool, thanks Nico, I'll check it out :tucool:
They were the first big website with fitness and bodybuilding articles and a forum. I think they started as testosterone, then changed to t-mag-they may have been around before bodybuilding.com which is the other really big site with endless contributions, some good some not.

Thats bodybuilding one has a lot of links. I havent had time to look at all of them, but some of them look a bit dodgy, promoting miracle supplements and steroids. However, although I'm against the use of steroids, I'm certainly not going to stop people looking for info about them. Because there are so many links, I'll add it, but with a caution, to take them with a grain of salt.

Every site has questionable information especially when it comes to supplements. I am definitly against drugs of any shape and form but it seems like people think life come out of pill bottles. All information on the net should comes with a disclaimer. :cool:

Every site has questionable information especially when it comes to supplements. I am definitly against drugs of any shape and form but it seems like people think life come out of pill bottles. All information on the net should comes with a disclaimer. :cool:

You're right. I've had a good look through that bodybuilding link page and there are more good than bad. Far too many good links to post here individually. I'll post it, but with a disclaimer. Thanks again :tucool:

Flexibility Tutorials: http://www.trickstutorials.com/index.php?page=content/flexibility

Has a fairly large illustrated guide to static stretches and includes videos as well as pictures of the proper execution of dynamic stretches. Also contains a good overview of methods of increasing flexibility.

I'm definitely going to read that. As an inflexible person, it's one of my top priorities.

But I keep seeing some trainers claiming that static stretching is harmful, while others say it's necessary. It seems like every sprinter I've ever seen does a lot of static stretching so it would lead me to believe that it's beneficial-but I dunno much about the science of stretching. Any opinions on this Chicanerous? I imagine gymnasts stretch more than most athletes.

But I keep seeing some trainers claiming that static stretching is harmful, while others say it's necessary. It seems like every sprinter I've ever seen does a lot of static stretching so it would lead me to believe that it's beneficial-but I dunno much about the science of stretching. Any opinions on this Chicanerous? I imagine gymnasts stretch more than most athletes.
I don't think it's necessary for the average person to stretch. But, I think every member of JSF owes it to themselves to improve their body in as many ways as they can.

Stretching does not make the individual weaker; on the contrary, it can make you stronger. Look at the simple example of shooting a rubber band; the more you stretch it, the more powerful it shoots. Think about muscle contractions: do you get a stronger contraction on a dumbbell flye from only going half the distance your capable of or by going the entire way? A full stretch at the bottom of the eccentric gives a much stronger contraction.

In another thread about getting the splits, someone asked what's the point? (Outside of sport-specifics.) I said why not? You're already changing your body through diet and weight-training; why not round it out to a full package? Lean, muscular, and flexible.

You might add the following:

How to measure body fat with caliphers
http://www.t-nation.com/readTopic.do?id=460416

How to do chest exercises - video
http://thefitshow.com/week3/milos_chest_large.htm

How to work quads - video

http://thefitshow.com/week5/milos_q...os_quads1lg.htm

How to work Shoulders - video

http://thefitshow.com/week9/milos_shoulders1/milos_shoulders1lg.htm

How to work back - video

http://thefitshow.com/week10/week10_1lg.htm

How to work the back - Part 2

http://thefitshow.com/week11/week11_1lg.htm

We should keep updated.

Unless I missed it, I don't think this website has been included yet:

http://stumptuous.com/weights.html


on women's weight training. It is agrea site for a female beginner who is worried that lifitng heavy will make her to bulky. It is written with a great tongue-in-cheek style that reduces anxitey aorund lifitng for women.


Great thread, Marcus! This brings JSF to a whole new level of outreach. :nod: :nod: :tu:

Hi everyone. My apologies for not updating this thread much, I've been having a bit of a break from fitness related topics (while maintaining my training though).

Thanks Chicanerous, Rtestes and Justitia, your contributions are much appreciated and have been added :tu:

Marcus

Hi,
Pablo here, 29 male, 5’7” 170lb 20% body fat. I am looking at bulking up soon and was wondering if I should loose all my fat first or start bulking and gradually loose the fat? My goal is to gain muscle mass but have major problems with my mid section. I am thinking of going down to about 10% body fat before I bulk. What is best?
Thanks!!!

Here's one for the "Over 50's" gang - and it is "non-commercial"; absolutely nothing to sell.

http://netconex.com/kenchi

Hi,
Pablo here, 29 male, 5’7” 170lb 20% body fat. I am looking at bulking up soon and was wondering if I should loose all my fat first or start bulking and gradually loose the fat? My goal is to gain muscle mass but have major problems with my mid section. I am thinking of going down to about 10% body fat before I bulk. What is best?
Thanks!!!

Hi Pablo. This is probably not the best place for this, but I guess it doesnt really matter.

If I were you, I'd do a bulking phase first. As long as you keep your diet rather clean, you'll probably lose some fat. And one you've finished the bulk, all of that extra muscle mass will help you lose the remaining fat quicker than if you did the cutting phase first.

Marcus:tucool:

Here's one for the "Over 50's" gang - and it is "non-commercial"; absolutely nothing to sell.

http://netconex.com/kenchi

Hi Kenchi. Great Site!:tu: There is some great info there and you certainly dont have to 50 or over to benefit from it.

Thanks,

Marcus:tucool:

marcus-haven't heard from you in awhile. good to see you're still out there.

marcus-haven't heard from you in awhile. good to see you're still out there.

Thanks Nico. Life has been rather crazy in the last 6 months (full time Uni and full time work). I dont have time to post much, but I still find time to browse the boards every now and then and see how everyone is (I find that as long as I browse it only takes 15-30mins, yet when I start posting, before I know it an hour has passed :doh: ).

Take Care,

Marcus

Thanks Nico. Life has been rather crazy in the last 6 months (full time Uni and full time work). I dont have time to post much, but I still find time to browse the boards every now and then and see how everyone is (I find that as long as I browse it only takes 15-30mins, yet when I start posting, before I know it an hour has passed :doh: ).

Take Care,

Marcus

Yeah I've noticed that too--

I always recalled your contributions being well-researched and intelligent. Are you a certified trainer now?

Yeah I've noticed that too--

I always recalled your contributions being well-researched and intelligent. Are you a certified trainer now?

Thanks mate. I've always been a certified trainer, well before the birth of this forum. I did a course that lasted a year, which in Australia makes me fully qualified. However, I've never worked as a personal trainer because its not really an industry I'm interested in (I did the course out of personal interest).

Thats why I dont post much, I've got to the point where I know most things (of course we're always learning) and because pretty much everything about fitness has already been discussed here and it kind of gets a bit boring after a while. Plus I think the reason I've been successful with my transformation is that these days I dont think about fitness much, I just do it and its quite a load off the mind. The only thing that keeps me coming back here is that this board is rather unique in the fact that its populated by really good people (no flaming etc.).

Hows life with you? I noticed there hasnt been any heated discussions in the core stability thread for a while, so thats a good thing:D :p

Yes no one has crashed the core stability thread in awhile :lol:

I hear what you're saying about reaching a point-I feel like the only area to really learn more for me is nutrition and inury rehab/prevention.

When you get to the point where you know what you need to do and have read the same advice thousands of time, it becomes much more about motivation and keeping healthy.

I'm also working on a few websites on the side dedicated to modern fitness equipment and information, high end sports equipment, as well as soft tissue therapies (myofascial release, etc.)

I'm also working on a few websites on the side dedicated to modern fitness equipment and information, high end sports equipment, as well as soft tissue therapies (myofascial release, etc.)

Cool.:tu: Be sure to let me know when you get them up and running. I'd love to check them out.

Cool.:tu: Be sure to let me know when you get them up and running. I'd love to check them out.

It may be awhile. They have been 'under construction' for quite some time. If only I could bottle up all the time I've spent on JSF and use it toward more productive pursuits. :blank:

Hi Kenchi. Great Site!:tu: There is some great info there and you certainly dont have to 50 or over to benefit from it.

Thanks,

Marcus:tucool:

Marcus--

Thanks for visiting - and your kind words. My prime goal for the site is to encourage, inspire and motivate other seniors to adopt fitness, bodybuilding and sound nutrition as a way of life - and to let them know that they are not alone. There *is* life after 50, 60, 70 and even 80!

Marcus--

Thanks for visiting - and your kind words. My prime goal for the site is to encourage, inspire and motivate other seniors to adopt fitness, bodybuilding and sound nutrition as a way of life - and to let them know that they are not alone. There *is* life after 50, 60, 70 and even 80!

You're Welcome mate.

I cant tell you how many times people as young as 40 have told me they are too old to lose fat. Sure it gets more difficult with age, but far from impossible. I've sent your url to a few friends who have given me this response before. Its a shame when people think the body isnt willing when in fact its the mind that isnt willing.

kenchi-I checked out your website. You're ripped man, for a 69 year old or a 29 year old!

Hi Marcus, nice to see you around again, always liked reading your stuff on here!!!

Btw mate, you into the Storm? ? ? ;)

Hi Marcus, nice to see you around again, always liked reading your stuff on here!!!

Btw mate, you into the Storm? ? ? ;)

Thanks Mate:tucool:

Yeah, I still follow them. I used to go to the games back when I played Union (Storm's first 2 yrs in the NRL). When they won the Grand Final in such spectacular fashion, it satisfied me to no end, and since then I havent followed them as closely (largely because it couldnt get any better than that).

I came across these links today. They might be helpful to some people.

The misc.fitness.weights FAQ (http://www.trygve.com/mfw_faq.html) and Dictionary of Weightlifting, Bodybuilding, and Exercise Terms and Techniques (http://www.trygve.com/weightsglossary.html)

Don't forget about Gimme20.com!

Gimme20.com is a great way to track your workout history, weight, and to discover and share workout routines!

Come on. I had to do my plug :|

EDIT: Forgot the to url-ize it -- http://www.gimme20.com

J

Great calculators at the following link for BMR, cutting, and bulking calories:

http://michaelandkendra.com/BMRCALC/bmrcalc.htm