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Fitness and Transformation Links and Online Resources

Discussion in 'General Health/Fitness & Injuries' started by marcus, Feb 4, 2005.

  1. marcus

    marcus Well-Known Member

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    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=004F8D06D9F0E8077D8224212A82E7C6.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
     
    #1 marcus, Feb 4, 2005
    Last edited: Jan 20, 2006
  2. Nico

    Nico Well-Known Member

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    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:
     
  3. RTE

    RTE Well-Known Member

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    #3 RTE, Mar 1, 2005
    Last edited: Mar 1, 2005
  4. marcus

    marcus Well-Known Member

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    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:
     
  5. marcus

    marcus Well-Known Member

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    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.
     
    #5 marcus, Mar 2, 2005
    Last edited: Mar 2, 2005
  6. ekomomai

    ekomomai Well-Known Member

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    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
     
  7. marcus

    marcus Well-Known Member

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    No worries mate :tu: Go Webber :claphigh:
     
  8. ekomomai

    ekomomai Well-Known Member

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    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:
     
  9. Nico

    Nico Well-Known Member

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    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.
     
  10. marcus

    marcus Well-Known Member

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

    Nico Well-Known Member

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    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.
     
  12. RTE

    RTE Well-Known Member

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    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:
     
  13. marcus

    marcus Well-Known Member

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    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:
     
  14. chicanerous

    chicanerous Elite Member
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  15. Nico

    Nico Well-Known Member

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    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.
     
  16. chicanerous

    chicanerous Elite Member
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    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.
     
  17. RTE

    RTE Well-Known Member

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    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.
     
    #17 RTE, Jul 30, 2005
    Last edited: Aug 25, 2005
  18. Justitia

    Justitia Elite Member
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    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:
     
  19. marcus

    marcus Well-Known Member

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    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
     
  20. akapablo

    akapablo Well-Known Member

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    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!!!
     

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