Updated Feb 3rd, 2012
One of the most valuable things to me are my bookmarks. I have hundreds of pages bookmarked. I like to be detailed. I like to be able to refer back to things, and refer people onto useful things. (When I read a good article, I share it in Twitter, so why not follow me for good stuff daily.) Unfortunately I am not one of those people that can read things once and then be able to recall the information at any time.
Increasingly this last couple of years I have found myself using digital bookmarks in PDF files and internet pages, so I thought that potentially the most useful thing I could give you this Christmas is to share some of my fitness related bookmarks with you.
I think that reading and learning is the essence of life. The more I study; the more I realise I have to learn, but that’s the fun of it. It’s always humbling learning something new. When I’m not ‘geeking out’ on nutrition or training I read biographies. I find them inspiring.
The links below are mostly to specific articles alone. However there are some people whose entire sites are worth looking through. This is by no means a comprehensive list. I’ve kept it purposefully short so that it’s easier to navigate and less confusing.
If there’s something else you’re looking for drop me a comment at the end and I’ll provide a link to it if I have one.
List of contents:
- Practical Diet Info Links
- Information for those that want to dig deeper and study
- Articles and Videos
- Four Great Books
Links for the Ladies
- Lyle McDonald is famous for a reason. His site has nearly everything you would wish to know about body recomposition, all for free. He is even very generous with his time on his forum.
- Two articles you might like are ”10 Ways to Deal with Holiday Weight Gain” or “The Full Diet Break.” – if you do, then check his books out.
- Martin Berkhan’s excellent website. My two favorite, must-read articles are “Top Ten Fasting Myths Debunked“ and “Fuckarounditis.” -Does your training suffer from it?
- Alan Aragon is probably the most famous man on all of the huge BodyBuilding.com forums. He’s achieved this fame through shutting people down when they start talking nonsense about supplements or training.
- He writes a highly respected monthly online magazine called Research Review, ”Unbiased critical analysis of the latest research on nutrition, supplementation and training.” For someone like me that needs to keep up-to-date on the latest research but doesn’t have the time or the brains to dissect the cleverly created BS research from the good stuff, this is a must. It’s the best $10 that I spend a month.
- Sample issue here.
- This is a treasure chest of goodies here in this one. For those that read Martin’s leangains blog front to back, you’ll know what I mean. Many people ask about body fat %, there’s a good guide here.
Nutrition – Practical Diet Info Links:
- Food nutrient database.
- http://www.proteinpow.com/ – Fun and delicious protein powder recipes.
- How many carbs in your beer? See here.
- Thinking of colon cleansing? “Colon Cleansing health benefits debunked.“
- Supplements and their scientific backing (or lack of) at a glance.
- Why you should concentrate on food and not supplements. An interesting rant.
- “Supplements you may actually find useful” and links. If you’re going to buy them anyway, may as well give Martin Berkhan the affiliate commission as he took the time to make such an awesome site, right?
Nutrition information for those that want to dig deeper and study:
- Lyle McDonald’s books.
- Insulin – A quick primer on Insulin and good explanation of why insulin sensitivity is important.
- “What happens when you fast?” A six-part series, written in detail but anyone can understand it.
- Glycogenesis, Glycogenolysis, and Gluconeogenesis quick explanation.
- “Advanced Nutrition and Human Metabolism” -it’s a textbook and as such you might find it frightfully boring in places. Very detailed.
- http://jackkruse.com/ – Neurosurgeon’s blog.
- This is Mark Rippetoe’s site, the man that literally ‘wrote the book‘ on Barbell training. Yes, this site doesn’t look very pretty, but neither are the English compared to the vikings across the water. Luckily we have great banter to make up for it, as does Rippetoe when he lets people have it on the forums. I promise you that digging through his site will be rewarding. I’ve included a lot of links to save you searching through below.
- I love his site. Quick, easy to read articles on a wide-range of practical training topics. He runs a no BS gym, and has 20+ years of experience. His advice & articles are thus first-class. I really like his emphasis on training hard, with attitude, but in a way that avoids long-term injuries (like this chin-up article). He’s a big believer in barbels and bodyweight exercises.
- JC Deen’s website, “A no BS approach to looking great naked” is exactly that. I especially like his article, “I Don’t Want to Get Big and Bulky: Fitness Marketing and its Effect on Women.” Great stuff. If this were required reading for all ladies before they stepped in a gym, the world would be a better place.
- DeFranco specializes in training young men to get drafted into the NFL. The video says it all. I’ve hit a couple of PB’s directly after watching this on the iPod. Awesome!
- Do yourself a favor and enter your e-mail address in the pop-up window when you go to his site to get Robertson’s weekly newsletter. He’s well connected in the industry and it is truly excellent. Here’s his top ten blog posts of the year.
- Online, easy-to-use workout tracker, with a social networking element similar to Facebook. A very useful tool to connect you to likeminded people and to keep you motivated when you have a bad day. - Send me an “@” message on Twitter if you want an invite. (Or comment below with “Send me an invite” and I’ll e-mail you one.)
Training Articles and Videos:
- StartingStrength Main Video Page - now you have NO EXCUSES.
- Low Bar Squat vs High Bar Squatting -Why the low bar is better for overall strength.
- “Core” Stability “Training” rant.
- Abs - Why 99% of people don’t need to train them.
- Learning The Press - Free PDF extract from “Starting Strength” 3rd Ed.
- The Importance of a Full-Depth Squat - Rippetoe via Barisik’s fivehourfitness.com.
- Top 20 Bodyweight Exercises for Building Muscle & Strength -Renegade Strength
- The Squat -Videos, explanations, the works. - Robertson Training Systems
- How to keep your Shoulders Healthy – JCD Fitness.
- “The Iron & The Soul” – Henry Rollins. Famous Essay about lifting.
Four Great Training Books:
Read and absorb the lessons (of the first two in particular) and you’ll know more than 99% of people in the gym. Don’t let it give you a big head though, you still have to use this knowledge, lift the weight, and dedicate yourself to it.
- “Starting Strength 3rd Edition” by Mark Rippetoe.
- “Beyond Brawn 2nd Edition” by Stuart McRobert.
- “Practical Programming for Strength Training” by Rippetoe and Kilgore. - Why have light days? What are the needs for a Beginner vs. Intermediate trainee and how to define the difference? (No, not strength. Recovery times.) Really good.
- “The Purposeful Primitive” by Marty Gallagher. -Probably not going to teach you anything that the above three won’t but it’s funny, interesting, has good stories, and has a good history of barbell training.
Links for the Ladies:
Though there may be hormonal and body-fat storage pattern differences between men and women, the most effective methods of training needed to brings about physiological change remain the same*. (Two small exceptions below.)
I know that barbell training may be a little scary, so with the help of the kind ladies over at the Girls Gone Strong group on Facebook, I’ve assembled a list of websites/blogs written by ladies, for ladies proving that there’s nothing except the joy/ expense of shopping for a new wardrobe to be scared of.
If you want to change your body, I mean really change it and look like a model as some of these ‘girls’ do, listen to them. In no particular order:
- Jen Comas Keck’s “Beauty Lies In Strength” - http://www.jencomaskeck.com/
- Nia Shanks’ “Lift Like a Girl” - http://www.niashanks.com/
- Alli McKee’s Fitness Blog - http://allimckee.com/
- Julia Ladewski’s Blog - http://www.julialadewski.com/
- Ann Olson’s “The Wellness Chick” - http://thewellnesschick.blogspot.com/
- Marianne’s Myomytv, Free Fitness Workouts - http://www.myomytv.com/
- Neghar Fonooni’s “Eat, Lift, and Be Happy” – http://www.negharfonooni.com/
- Laura’s “Going Strong” - http://goingstrong-laura.blogspot.com/
Exceptions for Training/Diet with ladies. (Read only if you’re geeky)
1. Women can find it relatively more difficult to get to extreme levels of body fat. Women deposit more body fat around the thighs and lower abdomen, and this fat is much more difficult to shift. – Typical steady-state cardio or HIIT can be ineffective or counter productive at this stage. The physiological nature of the fat is actually different. The blood-flow is lower, and the high (9:1) alpha/ beta hormone receptor ratio is working against us. Lyle McDonald’s “The Stubborn Fat Solution” is highly recommended, but only for those at the stage where the abs are threatening to come through anyway, yet thigh fat remains a ‘problem’.
2. Women tend to have a lower 1 rep-max compared to men, given the same 5 rep-max weight. This must be taken into consideration when doing intermediate programming -the tables used for men can be inappropriate. Rippetoe talks more about this in his book Practical Programming for Strength Training (linked above).
- Finally, I’ve just created a new Facebook community page. Check it out.