A weird thing happens to both men and women. They wake up one morning and are shocked to see the person staring back at them from the mirror. Who is this person? Why are they so fat? Where did their youthful, athletic appearance go? And when they realize the person is really themselves, they sigh, How did I let myself get so out of shape?
Its time for a dumbbell workout program!
A dumbbell workout program, properly done, builds strong muscles, burns off fat, strengthens the abdominals, improves cardiorespiratory endurance and creates real-world strength and conditioning you can use to improve your quality of life. So, when you want to get back in shape fast, its time to dust off those dumbbells and get to work.
But one word of caution.
All dumbbell workout programs are not created equal!
If you want to get the most out of your dumbbell workout program, look for a workout program that simultaneously builds a strong, attractive body, burns off fat and improves cardiorespiratory conditioning. Unfortunately, most of the dumbbell workout programs you see people performing or read about are based on bodybuilding style training. This is not the way to get the most out of your dumbbell training.
By bodybuilding style dumbbell training, I mean using dumbbells to isolate small muscle groups. Usually, this goes hand in hand with using light dumbbells. Just think about it, if you are going to isolate a small muscle, youll only be able to use a small weight. This is not an efficient or effective use of your dumbbell training! (Im putting parentheses around isolation, because in my opinion it is impossible to completely isolate a muscle. Plus, I dont see the value in doing so, even if you could.)
By dumbbell workout program, I mean a full body workout program using only dumbbells. And by full body I mean all the muscles in the body, plus the heart and lungs. Yes, contrary to popular belief, you can get a great full body muscle building and cardiorespiratory workout all in one. And just think at all the time youll save!
StrongLifts Dumbbell 5×5: Strength Training Using Dumbbells ::
Adding 2.5kg every workout leads to stalling sooner on upper-body exercises. I also think that other rep ranges (3×8) are better for dumbbell exercises.
http://stronglifts.com/stronglifts-dumbbell-5x5-strength-training-using-dumbbells/HOME |
Browse Books - Lulu.com::
Fitness Program: Two workouts that get results! The first exercise routine is a full body basic strength training workout using dumbbells.
http://www.lulu.com/browse/search.php?fKeywords=fitness%20routineHOME |
I personally use three types of dumbbell lifts in my dumbbell workout program:
- Grinding Slow Lifts: These are dumbbell lifts like presses, rows, squats and deadlifts. These lifts build functional muscle in all the right places. When you know how to combine them into a full dumbbell workout program, you can build the entire body and improve heart and lung function at the same time!
- Explosive Quick Lifts: These are dumbbell lifts like swings, snatches and jerks. These lifts not only build explosive, athletic muscle, but they boost cardiorespiratory endurance and burn off fat. So, you dont just keep and build more muscle, but you strip away the fat keeping your from your best body!
- Dumbbell Combo Matrixes. These are my personal favorite, where you combine two or more dumbbell lifts into one exercise. This is great for teaching your body to function as one complete unit with strength and conditioning. And since these dumbbell exercises are very challenging, they burn a lot of calories both during and after the workout!
At this point you may be thinking, This doesnt look like any dumbbell workout program Ive seen. And youre right. Its better.
The sad truth is, the dumbbell is one of the most underused and misused pieces of training equipment. Men usually limit their use to dumbbell curls, dumbbell flys or dumbbell kickbacks. While there is nothing wrong with those exercises, they dont constitute a full dumbbell workout program and are not the best ways to use dumbbells. And ladies, stop using dumbbells for just light weight toning exercise! Youre missing out on the true benefits of dumbbell training.
I hope this article has opened your eyes to the fantastic results you can get when you perform a dumbbell workout program designed to use dumbbells to their full potential. In my opinion, there is no faster way to build a strong, attractive body, improve cardiorespiratory conditioning and burn off fat.
Now look in the mirror and answer this question:
Couldnt you benefit from a proper dumbbell workout program?
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Dumbbell Workout Program, Build A Better Body, Fast!