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Archive for the ‘Dumbbell Exercise’ Category
Friday, June 12th, 2009
Welcome back!  I’m not surprised people are confused. Walk into any gym today and you’ll be overwhelmed by the shiny machines and fancy equipment. It is easy to start believing you need all this equipment to meet your fitness, fat loss and physique building goals. But in my opinion, a full body dumbbell workout can do everything those expensive machines do, better!
Just so we’re on the same page, let me start by saying you don’t need a gym full of fancy equipment to get fit, burn fat and build the type of body that turns heads. You don’t even need to join a gym at all. A full body dumbbell workout, dedication and consistency are all you need.
First of all, did you know you can get an excellent full body workout using only dumbbells?
Yes, that’s right. You can use dumbbells for more than curls and flies! I know it sounds crazy, but if I hand someone a dumbbell, the first thing they do is try to curl it. I hand it to them, and without thinking, the curling motion begins. But these limited motion exercises using small muscle groups are not the only reason to use dumbbells. As a matter of fact, if you are only using dumbbells for a limited amount of exercises, you’re missing out on their true potential.
When I say, “full body dumbbell workout”, here is what I mean:
- Dumbbells are the only piece of equipment used.
- Upper body, core and lower body are all worked.
- The heart and lungs are also involved
With dumbbells, you can perform workouts that involve all the big, major muscle groups AND the cardiorespiratory system. You can train both muscles and the heart and lungs at the same time. So when I say “full body” I mean full body.
Compare this to “bodybuilding” style workouts that split the body into small muscles and focuses on training each muscle separately. And forget about getting a heart and lung workout. You’ll have to do that separately!
The truth is, there are many different types of dumbbell exercises. There are grinding strength exercises, explosive power exercises and rhythmic exercises requiring both incredible strength and endurance. Each type of exercise can be arranged into a full body dumbbell workout that simultaneously improves fitness, burns fat and builds strong muscles.
The secret to reaching your goals is to get the most out of your training equipment and training time. So, don’t overlook the power of full body dumbbell workouts. If you have access to a set of dumbbells, you have everything you need to get a great workout. And you don’t even need to drive to the gym!
Coach Eddie Lomax, author of Extreme Dumbbell Fitness, invites you to learn the hidden secrets of dumbbell workouts. A full body dumbbell workout awaits you!
Tags: dumbbell workout, dumbbells, full body dumbbell workout, six pack abs
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Tuesday, June 9th, 2009
 A properly structured dumbbell routine is a powerful tool to help you reach your fitness, fat loss and physique building goals. Just make sure you don’t take the word “routine” too literally. There should be nothing routine about your dumbbell routine.
Getting in shape, improving fitness and changing the way we look (for the better) are all reasons people begin to exercise. And many people settle on a dumbbell routine to get the results they want. I can understand why. Dumbbells are an excellent tool for building muscle, burning fat and improving cardiorespiratory endurance.
However, I have one suggestion.
Don’t make your dumbbell routine TOO routine!
You see, your body adapts. In order to get your body to improve you place stress on the body. This is what a dumbbell routine is designed to do, stress your body and force it to adapt. But once the body makes the necessary adaptations, you must increase or change the stress for further improvement to occur.
Anyone who has worked out before knows you body starts to change quickly when you start a new workout program. But then the improvements slow down, and eventually you reach a plateau where it seems all improvements have stopped forever. This is a very dangerous time in your exercise journey, because the lack of improvements often leads to quitting all together.
So, when you start a dumbbell routine, or any workout routine for that matter, keep in mind that the effectiveness of the routine is short lived. In order to progress, you must plan ahead and know how you are going to change the workout routine to keep the improvements coming. Do it right, and your fitness, fat loss and physique building goals are just around the corner. Do it wrong, and you’ll be wasting your dumbbell training time and miss out on all the benefits.
Here are some ideas to keep your dumbbell routine fresh and effective:
1) Use different types of dumbbell exercises.
Not all dumbbell exercises are created equal. There are grinding “slow” lifts great for building strength. There are explosive “quick” lifts great for boosting power and burning fat. And there are combo dumbbell matrixes which are great for full body strength and conditioning, fat loss and mental toughness. Make sure your dumbbell routine uses all of these different dumbbell lifts and keep switching exercises every so often.
There are a lot more you can do with dumbbells than curls, flys and triceps extensions!
2) Use different types of dumbbell routines.
Dumbbells are one of the most versatile pieces of training equipment in existence. Don’t limit their use to the typical 3 sets of 10 reps, rest for 1 minute between sets routine. How about doing a super-set dumbbell routine? How about timed circuits? There are many different ways to structure your dumbbell routine.
Don’t just do the same routine over and over again and miss out on the creative dumbbell workouts you can do!
Sadly, I see men and women do dumbbell routines made up of the same old exercises and performed in the same way every time. While this may be fine when you first start, you’ll soon discover the results of your training soon dwindles.
And I don’t know about you, but I want to get RESULTS from my training. I want to improve the way my body looks, feels and performs by building muscle, burning fat and increasing heart and lung power. So, break out of the routine of your dumbbell routine and keep the results coming!
Coach Eddie Lomax, author of Extreme Dumbbell Fitness, invites you to explore the body transforming power of a proper dumbbell routine and learn the hidden secrets of dumbbell workouts.
Tags: dumbbell, dumbbell workout, full body dumbbell workout, six pack abs
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Monday, June 8th, 2009
 I’m going to share with you a dumbbell exercise you can use for combined strength, endurance and fat loss. For most of you, the concept of using one exercise for multiple effects is foreign. This is because most people take a SINGULAR approach to training.
- Lifting weights is for strength
- Running on the treadmill is for cardiorespiratory endurance
- Stretching is for flexibility
- And so on
While using the dumbbell for strength or muscle building is commonplace, using the dumbbell to get a great cardio boosting workout, or for burning off large amounts of unwanted fat probably hasn’t occurred to most of you. This is unfortunate, because combining strength, cardio and fat loss into one quick workout involving dumbbells produces fitness improvements you can USE in everyday life, and physical changes you can SEE in a short amount of time!
Dumbbells can be using for two arm exercises, one arm exercises or in a alternating manner. (By the way, many real world activities are performed this way!) This improves your ability to perform a great variety of sport, work and life activities with excellence.
Combining strength, cardio and fat loss into one dumbbell workout teaches the body to perform as one complete unit while performing strength movements that require the back up of a strong heart and lungs. This creates a more resilient body able to perform a variety of activities stronger, better and longer. Isn’t this why you train?
How many of you have been on a fitness program of some sort, only to become tired and winded when performing an unrelated life activity? While you may be able to run on the treadmill for 10 minutes with ease, lifting a box and climbing a flight of stairs wipes you out! Could it be that your fitness efforts are not translating into real world benefits you can use to improve your ability to live life to the fullest?
Time for an example:
No matter how much I try to explain that dumbbell exercise can be used for cardiorespiratory improvement and fat loss, or how much better this form of training is to prepare for real world activities… some people just won’t get it!
So try this… Do 10 minutes of this dumbbell exercise: 2 Handed Dumbbell Swings.
*** Disclaimer***
This and any form of exercise should only be attempted if you are given clearance by your doctor. Do not attempt this if you have a history of heart problems. Immediately stop the exercise if you feel feint, lightheaded or feel any pain or tightness in the chest. Above all else, use common sense. Coach Eddie Lomax, the Optimum Fitness Network LLC, or anyone associated with them are not responsible for any injuries or damage resulting from attempting anything in this article. Attempt at your own risk.
DB Two Handed Swing
Starting Position: Grasp one dumbbell with both hands and squat down with a wide stance so the dumbbell hangs between your legs. Keep your chest out, head up and the natural curve of your lower back.
Action: Swing the dumbbell back through your legs and reverse the direction by forcibly extending the knees and thrusting with the hips to swing the dumbbell outwards. The movement of the dumbbell comes from the explosion and snapping of the legs and hips, not arm strength. Your arms just guide the dumbbell in an arching motion.
When the dumbbell reaches about shoulder height, guide the dumbbell back along the same path to the Starting Position, immediately letting the dumbbell swing back through the legs in preparation for the next repetition. Remember, you are squatting down by lowering your hips and bending at the knees, you are NOT bending over.
Breathing: Keep your core tight throughout the entire exercise, exhaling through pursed lips on the way up and inhaling through the nose on the way down.
Directions: Set a timer for 10 minutes. Pick a dumbbell that you can swing with good form, but that provides some resistance. Start swinging the dumbbell, stopping to rest only when needed. Try to get as many repetitions done with good form in the 10 minute time period.
What will happen?
If you chose the correct weight, performed the exercise correctly and rested as little as possible, what you’ll have figured out is that you just got a full body workout that used a wide variety of muscles, got your heart pounding and your chest heaving and burned off a huge amount of calories. You see… you got your heart rate and breathing rates up using a strength exercise! And that was just with ONE exercise!
Just imagine what you can do with a full dumbbell workout program designed for simultaneous strength, endurance and fat loss?
Coach Eddie Lomax reveals the hidden secrets of dumbbell training on Extreme Dumbbell Fitness. See what you’ve been missing and start getting the most from your dumbbell workouts. Build you best body with dumbbells now.
Tags: dumbbell workout, dumbbells, full body dumbell workout, six pack abs
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Thursday, June 4th, 2009
 Everyone is looking for the piece of fitness equipment that will produce fast, consistent results.
But don’t let fantastic claims and flashy marketing fool you… this miracle training device is common to most gyms and home workout areas alike.
So what is this wonderful training tool that can simultaneously improve all the physical abilities needed for exceptional fitness, increase total body strength and blast off unwanted fat?
It is the dumbbell!
You see, somewhere in the long history as one of the most effective and versatile fitness strength training tools… the dumbbell took a wrong turn.
By being reduced down to pretty pink and blue, light (extremely light) dumbbells, and marketed as “toning”, “shaping” and “sculpting” tools… the dumbbell has lost its true VALUE in a well rounded dumbbell fitness, strength and physique training program.
And even when a full rack of dumbbells are available, (as they are in most gyms), the heavier dumbbells are rarely, if ever, used. (When was the last time you had to wait for a set of 100 lb. dumbbells?)
It’s a shame really… you’ve had the dumbbell at your disposal all this time, and never took full advantage of it!
Let’s look at a couple of rules to help you start using the dumbbell to it’s full potential…
Dumbbell Fitness, Strength And Physique Training Rule #1…
It’s About Fitness!
The very design of the dumbbell make them extremely versatile… you can use them for two arm movements, single arm movements and alternating movements.
The different weights available, (ranging from moderately light to extremely heavy), make them accessible for a wide variety of full range strength exercises… and provides for a systematic progression of improvement.
This makes them uniquely capable tools for the improvement of a great many physical abilities needed for exceptional fitness.
The problem is… no one knows what FITNESS is!
The fitness world has been infiltrated with bodybuilding practices for so long, people have lost the ability to distinguish between fitness and muscle building.
My Definition Of Fitness…
The acceptable and deliberate compromise of competence and ability to perform in all the areas of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness to produce optimum performance results under the greatest amount of circumstances.
Dumbbell fitness, strength and physique training can improve all the abilities needed for all-around fitness… as well as develop rock solid muscle in all the right places!
But only if they are used to their full potential… and not as some “light weight – high rep” toning gadget.
Dumbbell Fitness, Strength And Physique Training Rule #2…
Lift Heavy For Strength!
While heavy barbell training is the method of choice for those seeking incredible strength… heavy dumbbell exercise can add a dynamic to strength training that barbells can’t.
By performing a variety of two arm lifts, one arm lifts and alternating lifts, you will create strength directly related to many of the activities of sport, work and life… meaning strength you can use to perform those activities better. (Isn’t that one of the driving forces that encourages us to work out in the first place?)
Your core muscles will be positively effected, stabilizing the body and allowing great strength to be exerted from the extremities.
By using a combination of grinding “slow” lifts, explosive “quick” lifts and dumbbell combo matrixes, you can improve strength and power… while SIMULTANEOUSLY improving heart and lung function and burning off large quantities of fat.
So don’t be afraid to go heavy with your dumbbell training… the RESULTS are just too good to pass up!
Dumbbell Fitness, Strength And Physique Training Rule #3…
Combine Strength Training & Cardio For Fast Physique Transformation!
It’s true… dumbbell training can and will “tone”, “shape” and “sculpt” your muscles into the lean, muscular, athletic body without unwanted fat you’ve always wanted!
Dumbbells can do all the things people say about them, just not by using the “light weight – high repetition” method most people use.
As a matter of fact, by using heavier dumbbells for strength and explosive power and reducing the rest periods between exercises… you will blast heart and lung power through the roof AND burn off more fat than the “traditional” resistence exercise + aerobic exercise method.
This means you can improve every aspect of fitness, create a muscular physique and burn off ugly fat ALL IN THE SAME SHORT WORKOUT!
Dumbbell fitness, strength and physique training enables you to get fantastic fitness results you can USE and noticeable physique changes you can SEE… in the shortest time possible!
In Conclusion…
Isn’t it time you took another look at dumbbell training?
Stop looking a dumbbell exercises as “secondary” exercises to be performed as an afterthought to your barbell or machine workout… and you might just discover the answer to your fitness, strength and physique improvement goals.
By combining grinding “slow” lifts, explosive “quick” lifts and dumbbell combo matrixes… you too can discover the true power of dumbbells.
In one short workout session, you will be able to improve all the physical abilities necessary for elevated fitness, build usable strength to improve everyday life and create the solid, shapely body void of fat you’ve always wanted.
The dumbbell… now that’s one great piece of equipment!
Coach Lomax, founder and president of the Optimum Fitness Network LLC, has gained a reputation for creating and recommending fitness resourses that get results. His best selling ebook, Extreme Dumbbell Fitness shows you how to SIMULTANEOUSLY improve fitness, build a strong, athletic physique and blast off unwanted fat… only using dumbbells! If you’ve got dumbbells, you’ve got everything you need to build your best performance body that looks great!
Tags: dumbbell exercise, dumbbell workout, full body dumbbell workout, six pack abs
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Saturday, May 30th, 2009
Anyone who has tried to get rid of fat has been there. In the beginning, the nutrition and exercise plan seems to be working, but then all the fat loss comes to a screeching halt. We all have those problem areas (for me it is my stomach and love handles), where the fat just won’t seen to go away. Can dumbbell workout routines be the answer?
I say “YES”, dumbbell training is the secret weapon against stubborn fat!
Now, I can see some of you scratching your head right now. You’re saying, “I’ve done dumbbell workouts before and didn’t notice any significant fat loss.” And your right, just using dumbbells is not the key, HOW you use the dumbbells is the key!
Most dumbbell workout routines you see men and women do are “bodybuilding” type workouts. They perform dumbbell exercise with the intention of “isolating” small muscles to make them grow. And since the muscle groups they are targeting are small, they use light weights. And lifting light weight dumbbells using small muscle groups does not burn fat!
But what if you used heavier dumbbells in a full body workout routine that simultaneously builds a strong, muscular body, boosts heart and lung power AND burns a lot of calories both during and after the workout? Do you think those stubborn fat cells would lose that battle? You bet they would!
Here are three examples of dumbbell routines that build a strong, well-conditioned body AND blast off stubborn fat:
Grinding Dumbbell Super Sets
Grinding dumbbell exercises include presses, rows, squats and deadlifts. By themselves, these dumbbell lifts are excellent for building muscle. And the more muscle you have, the more calories your body uses while at rest to maintain the muscle. And just in case you missed it, using more calories while at rest = LESS FAT!
Now, if that wasn’t good enough, when you perform a dumbbell workout using grinding exercises as super sets, you boost the fat burning power. For those of you who don’t know, a super set is when you perform a set of one exercise, and then immediately (or after a short rest), perform a set of a different exercise. This allows you to move through the dumbbell routines faster, involving the cardiorespiratory systems and burning more fat!
Explosive Dumbbell Timed Circuits
Explosive dumbbell exercises include swings, snatches and jerks. By themselves, these dumbbell exercises require a lot of energy due to their explosive nature. These exercises require speed to move the dumbbells as fast as possible, which means repeated bursts of energy. And just in case you missed it, using more energy = LESS FAT!
But perform dumbbell workout routines where you do these exercises as timed circuits, and their fat burning power increases exponentially. Why? Because doing resistance exercise for a longer time period means you expend more energy for longer periods of time during the workout. So you don’t only build incredible explosive power, extraordinary heart and lung power, but you burn more fat!
Dumbbell Combo Matrixes
This is my secret weapon for getting rid of that stubborn fat (and building an all-purpose body where strength and conditioning go hand and hand!). A dumbbell combo matrix is when you combine two or more dumbbell exercises together into one exercise repetition. This means each repetition takes longer to perform, uses more muscle groups and requires a great deal of energy. Translation: bye, bye fat!
Ok, you’ll probably need an example for this one.
How about: Dumbbell Romanian Deadlift + Dumbbell Power Clean + Dumbbell Press. This equals one repetition. So let’s say you do 5 repetitions. You are really doing 15 repetitions per set (5 deadlifts, 5 cleans and 5 presses). This takes a lot of time to perform, uses a wide range of muscles and therefore uses up a lot of energy. And again, more energy used = more fat loss.
Just take a second and compare these dumbbell workout routines to the typical Use Light Weight, Target Small Muscles, Take Long Rest Period approach of other dumbbell workout routines. Do you see a difference? I do, and it is those differences that make these dumbbell workouts so effective at blasting off stubborn fat. So, if you’re having trouble getting rid of that last 10 pounds of ugly fat, these dumbbell routines may be the answer!
Coach Eddie Lomax, author of Extreme Dumbbell Fitness, invites you to learn the 5 hidden secrets of dumbbell workout routines which lead to more muscle, stronger muscle, less fat and better conditioning.
Tags: dumbbell, dumbbell exercise, fat loss
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Thursday, May 28th, 2009
I’m not surprised people are confused. Walk into any gym today and you’ll be overwhelmed by the shiny machines and fancy equipment. It is easy to start believing you need all this equipment to meet your fitness, fat loss and physique building goals. But in my opinion, a full body dumbbell workout can do everything those expensive machines do, better!
Just so we’re on the same page, let me start by saying you don’t need a gym full of fancy equipment to get fit, burn fat and build the type of body that turns heads. You don’t even need to join a gym at all. A full body dumbbell workout, dedication and consistency are all you need.
First of all, did you know you can get an excellent full body workout using only dumbbells?
Yes, that’s right. You can use dumbbells for more than curls and flies! I know it sounds crazy, but if I hand someone a dumbbell, the first thing they do is try to curl it. I hand it to them, and without thinking, the curling motion begins. But these limited motion exercises using small muscle groups are not the only reason to use dumbbells. As a matter of fact, if you are only using dumbbells for a limited amount of exercises, you’re missing out on their true potential.
The truth is, the ability to use dumbbells together, one at a time or in an alternating manner make them one of the best fitness tools. The variety of dumbbell exercises you can perform make dumbbell exercise an excellent choice for building strength and muscle you can use in the real world. Plus, every dumbbell exercise turns into a core exercise, which helps you build that 6-pack!
When I say, “full body dumbbell workout”, here is what I mean:
- Dumbbells are the only piece of equipment used.
- Upper body, core and lower body are all worked.
- The heart and lungs are also involved
With dumbbells, you can perform workouts that involve all the big, major muscle groups AND the cardiorespiratory system. You can train both muscles and the heart and lungs at the same time. So when I say “full body” I mean full body.
Compare this to “bodybuilding” style workouts that split the body into small muscles and focuses on training each muscle separately. And forget about getting a heart and lung workout. You’ll have to do that separately!
The truth is, there are many different types of dumbbell exercises. There are grinding strength exercises, explosive power exercises and rhythmic exercises requiring both incredible strength and endurance. Each type of exercise can be arranged into a full body dumbbell workout that simultaneously improves fitness, burns fat and builds strong muscles.
The secret to reaching your goals is to get the most out of your training equipment and training time. So, don’t overlook the power of full body dumbbell workouts. If you have access to a set of dumbbells, you have everything you need to get a great workout. And you don’t even need to drive to the gym!
Just think of how much better conditioned (and leaner) your body will be when you do full body dumbbell workouts that target every muscle in the body and build unstoppable ardiorepiratory endurance at the same time!
Get Superior Dumbbell Workout Today!
Tags: dumbbell exercises, dumbbell workout, full body dumbbell training, full body dumbbell workout
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Sunday, May 17th, 2009
 Most exercisers confuse bodybuilding with athletic training. They want the body of an athlete, but they train like a bodybuilder. Unfortunately, they are wasting their time and will never reach their goal of building a lean, athletically muscular body.
You Are Still Training Like A Bodybuilder
Whether you know it or not, most workout programs are based on bodybuilding type training. If you can rattle off muscles, talk about split workout routines and think your training should only be about building muscle… you have a bodybuilder mentality. If you base your workout program on a bodybuilding program, you probably will fail to reach your athletic body goals.
First, most bodybuilding workouts only concerned with maximizing muscle growth are very long. And unless you have 2-3 hours to spend in the gym every day, you are not going to get the muscle building results like the pro bodybuilders do. And some of you might be think that since you are going to do a “similar” workout, but shorter, then you’ll get the “athletic” muscle you want and not the puffed up bodybuilder look. How has this strategy been working so far?
Second, to build an athletic body you need to train more like an athlete, and less like a bodybuilder. Athletes are fit, and that’s why they look the way they do. So, you need to train to increase your overall fitness level. Plus, you need a nice balance between strong, athletic muscle and low fat. You need to build athletic muscle but also lose the pounds of fat covering them.
You Need Multiple Workouts To Get The Athletic Body
I wish I could tell you there was one workout that could satisfy every goal. But honestly, some people need to work more on one area more than the others to start seeing results. For example, some people have a low level of fitness and need to work on that before they can be concerned about building muscle or losing fat. The just don’t have the physical capabilities to get through those type of workouts.
On the other hand, some people are fit and lean, but need to put on muscle. Or, they put on muscle easily, but need to shed a few pounds of fat to look more like an athlete. But no matter what angle you look at it from… you need to address fitness, fat loss and muscle building at some point to ultimately achieve the athletic look you desire.
You need to rotate between three different kinds of workout with different major goals… Fitness, Fat Loss and Strength & Size. Each of these workouts should be slanted to the specific goal of the workout, but not work against the other goals. For example, when you are doing the fitness workout you could put on muscle and burn fat. Of when fat loss is your goal you should be burning fat in a way that also increases fitness and builds (or keeps), useful muscle. Same for the strength and size workouts.
So, the key to getting the athletic body you want is to change the way you think about working out. Stop training like a bodybuilder if you don’t want to be one, and start training like an athlete if you want to look like one. Use a variety of workouts designed to build the athletic body you seek, without sabotaging the other performance and appearance goals. I think you find that by approaching your workouts this way… you’ll build the strong, lean, athletically muscular body that not only performs great, but turns heads as well.
One of the best ways to get an athletic body is to use the combination of bodyweight and dumbbell exercises. There is not better way to train the body for real world challenges… and to look great too! Make sure to check out my workout called Gladiator Body Workout.
Get An Athletic Body That Performs And Looks Great
Tags: atheltic body workout, athletic body, athletic body training, workout for athletic body
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Thursday, May 14th, 2009
I’m sure you are familiar with the typical dumbbell workout you find everywhere on the Internet and in magazines and books. It seems most workouts use dumbbells as secondary training and only train small muscles with relatively light weights. Bodybuilders use dumbbells as sculpting tools to define those hard to reach muscles.
Well, I’ve got some news for you. The “typical” dumbbell workout doesn’t even scratch the surface of what true dumbbell training has to offer. It actually distresses me to see this powerful exercise tool underused like it is. People are missing the fantastic results of proper dumbbell workouts like more muscle, stronger muscles, less fat, better cardiorespiratory conditioning and a body that performs as good as it looks.
Ok, for those of you who don’t know what a “typical” dumbbell workout is, here is an example:
Dumbbell Lunges 3 sets of 10 repetitions
Dumbbell Flys 3 sets of 10 repetitions
Dumbbell Military Press 3 sets of 10 repetitions
Dumbbell Curls 3 sets of 10 repetitions
Dumbbell Kickbacks 3 sets of 10 repetitions
Then do 30 minutes of your favorite aerobic exercise.
Does this dumbbell workout look familiar?
Ok, doing the above dumbbell workout isn’t terrible. But it doesn’t compare to the muscle building, fat blasting, heart and lung improving dumbbell workouts I’m about to describe. It is my hope that after seeing these dumbbell workouts, your eyes will be open to the tremendous possibilities of dumbbell exercise and how proper dumbbell workout can help you reach your fitness, fat loss and physique building goals!
Dumbbell Workout Option #1: Super Sets
A super set is when you do two dumbbell exercises back to back. So, instead of doing one set, resting and then doing another set of the same exercise, you’ll change exercises. You can either rest between exercises, or do one exercise immediately after the other and then resting between supersets. Either way super sets are very beneficial.
Why?
Super sets allow you to do a great deal of work in a short period of time without sacrificing your performance. To take full advantage of supersets, I pick two non-competing exercises for each superset. So, the muscles used for the first exercise rest while you perform the second exercise. This allows you to get through the workout quickly!
I like to do dumbbell workouts using super sets with grinding dumbbell exercises like presses, rows, squats and deadlifts. Not only do I get all the muscle building power of these exercises, but the fast pace improves cardiorespiratory endurance and burns fat as well!
Dumbbell Workout Option #2: Timed Circuits
A circuit is when you perform a series of dumbbell exercises in a row one after the other. Normally, you would do a certain number of repetitions for each exercise before moving on to the next. But with a timed circuit, you perform one dumbbell exercise for time (like 30 seconds) and then move on to the next exercise and perform for the same amount of time. I like to do dumbbell workouts using timed circuits with explosive dumbbell exercises.
Why?
Explosive dumbbell exercises build muscles with extraordinary power, but also use a lot of energy. This is important because you can keep (or build) muscle while stripping away performance robbing, appearance destroying fat. Plus, the fast pace of the workout builds powerful heart and lungs.
Dumbbell Workout Option #3: Peripheral Heart Action
Peripheral Heart Action training is like circuits where you alternate between upper body and lower body exercises. The fast pace and alternating fashion of this workout allows you to attack your muscles, heart and lungs all at the same time. I like to do peripheral heart action dumbbell workout where I rotate between grinding dumbbell exercises and explosive dumbbell exercises.
Why?
Rotating between these two types of dumbbell exercises forces you to perform strength exercises when under cardiorespiratory stress, and explosive exercises when under muscular stress. The result? A dumbbell workout that combines muscular strength AND cardiorespiratory endurance and prepares you to meet the challenges of sport, work and life with excellence. You’ll truly be prepared for anything that comes your way. Plus, that ugly fat melts away!
As you can see, the dumbbell workouts I describe are quite different from the “typical” dumbbell workout above. And the differences make these dumbbell workouts so effective. So, this leaves only one question. “Are you getting the most out of your dumbbell workouts?”
If you’ve ever gotten the feeling your not using dumbbells to their full potential? You’re right! Try a Superior Dumbbell Workout instead.
Did you know you can use dumbbells instead of your boring cardio workout? Try “Random Dumbbell Intervals“!
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Tags: dumbbell workout, dumbbell workout option, dumbbell workouts, explosive dumbbell exercises, typical dumbbell workout
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Wednesday, May 13th, 2009
 In my opinion, a full body dumbbell workout is the best exercise program for developing six pack abs. Unfortunately, hardly anyone uses dumbbells to develop strong abdominals you can see. In this article, I’ll show you the error of your ways.
Carving out six pack abs you can see is a strong motivating force for many a man and woman. But the problem is, the desire is so strong people often don’t think rationally when putting a plan into action. They want six pack abs, and they want them yesterday. This leads to making poor decisions, which often lead to a lot of wasted time and money.
I’ll be honest with you…
- Those gadgets you see on late night television don’t work
- “Isolating” your abs are ineffective for your goal and a waste of time
- Anything that claims to be “fast and easy” is a waste of money
Getting a six pack is just like any other goal. Stop letting emotion drive your decisions. Let’s take a deep breath and look at this logically. I’m sure once we do this, you’ll conclude that a full body dumbbell workout is your best bet for a six pack you can see, as I have.
There are three things you must do if you want to see your six pack:
1) You must build muscle all over your body
2) You must strengthen your core muscles
3) You must lose fat
If you do all three of these things, you’ll develop abdominals you can see.
Building muscle all over your body not only helps you look better, but muscle is metabolically expensive. This means your body must use more calories to maintain a higher percentage of muscle, and therefore leaves less calories to be converted into fat. So, you not only build an attractive body, but also create a situation where the bigger muscles help you reach your goal of a visible six pack. A full body dumbbell workout builds muscles all over your body.
Obviously, stronger and bigger abdominal muscles are necessary to achieve the abdominal look you desire. But stop relying on “isolation” exercises like crunches and leg raises to get the job done. A dumbbell workout puts emphasis on the core muscles with every exercise. This means every exercise is an ab exercise.
No matter how much muscle you put on or how strong and big your abdominal muscles, no one will ever see them if they are covered with fat. You must get rid of the fat around your middle to make the muscles underneath visible. And a dumbbell workout, done correctly, burns a lot of fat.
Think of it this way. You want to perform a workout that builds muscle, strengthens the core and burns fat at the same time. This is the most effective method for getting the result you want. If your entire workout does these three things, it is the fastest way to build abs you can see.
So, spend more time doing a full body dumbbell workout instead of doing those “isolation” exercises and you’ll build more muscle, strengthen your core and burn off more fat. This is what you need to spend your time doing if you ever hope to see your six pack. So, pick up a pair of dumbbells and get busy!
Tags: dumbbell workout, dumbbells, full body dumbbell workout, six pack abs
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Monday, May 11th, 2009
 My answer to the burning question on many men’s and women’s minds is… a dumbbell workout program!
So, what’s the question? “What do I do when I want to transform my body into an athletic body?”
It’s no secret, men and women all over the world exercise because they want to CHANGE the way they look. One day, they take a good, hard look at themselves in the mirror, and don’t like the person staring back at them. And, not only do they want to change their appearance, but they want to change it fast!
And more often than not, they want the CHANGE to result in a more athletic looking and performing body.
That’s when they ask, “What do I do when I want to transform my body fast?” And that’s when I answer, “A dumbbell workout program.” Then they look at me funny! I’m about to explain why I believe a dumbbell workout program is best for body transformation. And by the time you finish reading this, I think you’ll agree.
But, before I tell you why I believe a proper dumbbell workout program is the best workout program to change the way your body looks, I want to clarify something.
“Fast” is a relative term.
You see, you’ve spent months (if not years) getting your body to look the way it does. That lack of muscle tone and flab hanging around your middle didn’t appear overnight. Making a drastic change in the way you look does take time. There is no miracle workout (or diet) that changes you overnight. But, there are some methods faster than others.
Here are the top 3 reasons a dumbbell workout program is excellent for fast body transformation.
-A Dumbbell Workout Program Is Accessible
Dumbbells are a popular piece of exercise equipment. Most gyms have a wide selection of dumbbells in weights ranging from extremely light to super heavy (if you belong to one). Plus, most people have a set of dumbbell they can use in their house, or can easily and cheaply get a pair. There are very few legitimate excuses for not being able to find a pair of dumbbells for your workout. As we all know, a workout you actually DO is more effective than one you don’t!
- A Dumbbell Workout Program BUILDS A Muscular, Athletic Body
When people want to change the way they look, most immediately think “cardio”. Their first mistake is thinking they’ll look great by ONLY losing weight (becoming smaller). Their second mistake is thinking cardio is the best way to transform their body. The fact is, most people need to simultaneously BUILD a muscular body and lose fat if they want an athletic physique. Doing both is the fastest way to total body transformation, and a proper dumbbell workout program builds muscles in all the right places.
-A Dumbbell Workout Program Burns Fat
Stripping of the fat covering your best, muscular body is essential for a noticeable change in your body. Rhythmic dumbbell exercise like swings and snatches simultaneously build muscle, improve heart and lung power and burn off fat. Plus, they create so much metabolic disturbance your body keeps burning fat long after the workout is over. And longer fat burning means more fat GONE!
But performing a workout program on a consistent basis, building muscle and burning fat are not the most important reasons a dumbbell workout program is superior for total body transformation. After all, you could say that about any type of resistance and cardio training program.
Here are the top 5 reasons a dumbbell workout program is superior for total body transformation…
- Dumbbell training takes advantage of the “bilateral deficit” where you can lift more weight with one limb because your body recruits more muscles. And more weight lifted and more muscles used means bigger, stronger muscles.
- Unilateral training, where you first do the repetitions with one limb and then the other, doubles the length of each set. This means you expend more energy and burn more fat.
- Every dumbbell exercise recruits the core muscles to stabilize the body and allow the limbs to exert force. This means EVERY exercise in the dumbbell workout program is a six-pack abdominal exercise.
- A properly structured dumbbell workout program is a simultaneous muscle building and cardiorespiratory endurance workout. You can get a great full body workout in less time.
- A dumbbell workout program not only helps you achieve your appearance goals as fast as possible, but improves performance as well. So, you’ll not only look great, but you’ll develop the physical abilities necessary to meet the challenges of work, sport and life with excellence.
So, you want to change the way your body looks as fast as possible? Do a dumbbell workout program!
But don’t get mislead into performing a bodybuilding type dumbbell workout program where you use light dumbbells to target small muscle groups. Do a full body dumbbell workout program that SIMULTANEOUSLY builds more, stronger muscle, burns more fat, strengthens your abdominal muscles, builds your heart and lung power and prepares you for life’s challenges. You’ll start seeing and feeling positive changes in your body you can use before you know it!
Extreme Dumbbell Fitness
Tags: dumbbell workout benefits, dumbbell workout program, dumbbell workout programs, dumbbell workouts, extreme dumbbell fitness
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