Don't buy it.
Bodybuilders train EXCLUSIVELY WITH FREEWEIGHTS, ONLY. This means dumbells, barbells, and bars. The majority of them don't even use machines at the gym at all. If you're not looking to be a bodybuilder, fine, but getting a lean body with lots of muscle mass includes compound excercises.
I used to weigh around
200lb, maybe 20% body fat... now I'm around
160lb maybe 12% body fat. The way I did it was cardio 4x/week and lifting 4x/week. Now I'm on my bulking stage, to gain muscle mass.
Simply put -- go to the gym.
naerskine said:
Plus it looks like a great shirt rack for when I quit using it 4 weeks later.
lol.
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If this helps, check this site out:
http://johnstonefitness.com/
Here is a bunch of links taken from the JSF forums:
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...nual010703.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/s...ad.php?t=19229 - Gravityhomer's Fat Loss Guide
http://www.fatlosstips.com/ - Anthony EllisÂ’ 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 - BeginnerÂ’s Guide to Bulking.
http://www.musclegaintips.com/ - Anthony EllisÂ’ 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/s...ad.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;jse...82E7 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/s...ead.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/homerea...s/musteatfoods - 14 Superfoods.
http://forums.johnstonefitness.com/s...t=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/...n/puzzle_1.htm - Post Workout Nutrition Article Part 1.
http://www.johnberardi.com/articles/...n/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/s...ad.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/nutr...natedOils.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/s...ead.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/s...ad.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/magaz...stingguide.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.
