May 26, 2012
It's no secret, a properly designed dumbbell exercise routine is one of the most beneficial workout programs you can do. Dumbbells are widely accessible, making them available to a large number of people. There are a huge amount of dumbbell exercises to choose from for everyone's needs. Plus, the ability to perform single-limb and alternating exercises make them invaluable for training movements that improve your performance in the real world.
Unfortunately, many men and women don't perform dumbbell exercise routines as a full workout. Many people use dumbbells as "extra" or "supplemental" training. They do their primary workout with machines or barbells, and then focus on small muscle groups with dumbbells as an afterthought. While this extra training is not a complete waste of time, it is definitely not the best way to use dumbbells.
But there are major advantages to performing a dumbbell exercise routine as your primary workout routine. I'm about to reveal 5 ways proper dumbbell training can help you get faster results.
But first, I want to talk about some of the results you should expect from the execution of proper dumbbell exercise.
The three biggest reasons men and women work out (in my opinion) are:
1) To Improve Their Physique By Building Muscle
2) To Improve Their Physique By Burning Fat
3) To Improve Their Performance
Most people want to create a strong, lean, athletic body that looks great, and oh yea, performs great too! And in my opinion, there is no greater tool to achieve these results than dumbbells. But, not just any old dumbbell workout will do!
Isolation exercises with light weight dumbbells are popular with men and women who are convinced this type of training "tones" your muscles. Plus, they see bodybuilders use this type of training to target small muscle groups. But, as you'll soon learn, this is not the best use of your dumbbell training time.
Incorporate these 5 things into your dumbbell exercise routine to get the most from your dumbbell training:
Lift Heavier Dumbbells
Pick exercises that require large muscle groups from competition. Using big muscles means you can use heavier weights. Using heavier dumbbells causes more muscle growth. You'll expend more energy, which means more fat loss. Plus, the increased strength leads to performance improvement.
Just think about it, compare the benefits of squatting with heavy dumbbell (which requires the entire lower body to perform) to doing a bicep curl with a relatively light weight.
Perform Unilateral Dumbbell Exercises
Performing your dumbbell routine one limb at a time has many benefits. For one, you can use a heavier weight because your body recruits more muscles to help with the lift. (This is called bilateral deficit.) More muscles used and heavier weights means more muscle.
The time for each set during the dumbbell routine is doubled. (Since you first perform the exercise with one arm or leg, and then the other.) This results in greater energy expenditure. Translation: unilateral dumbbell training burns more fat!
Perform Alternating Dumbbell Exercises
Most dumbbell exercises can be performed in an alternating fashion. Instead of lifting or pushing the weight with both arms at the same time, you first do one and then the other. This alternating pattern more closely relates movement patterns encountered in sport, work and life activities.
Compare this to performing an exercise on a machine where you are in an unnatural position performing an activity foreign to your natural environment. I think you'll agree, the benefits are self evident.
Your Dumbbell Routine Should Include Grinding, Explosive and Combo Lifts
There are many types of dumbbell lifts you can include in your exercise routine. You should include all of them. Some examples are grinding lifts like presses and squats, explosive lifts like swings and snatches and combo lifts like the clean and press.
The combination of these dumbbell exercises does more than just build muscular strength and explosive power. They strengthen the heart and lungs, burn fat and force the body to function as one complete unit. So, not only does your body benefit from the appearance benefits, but performance is greatly improved as well.
Perform Dumbbell Exercises Targeting Muscle Growth, Fat Loss And Cardio Improvement
As hinted at above, your dumbbell exercise routine can build muscle, burn fat and improve cardiorespiratory endurance SIMULTANEOUSLY! Talk about getting the most from your training time. If you only have a short time to work out, using dumbbells to target many improvements is the way to go.
I just want to leave you with this. Most men and women struggle to find time to work out. It is very important you don't waste your training time. So, if you want fast results like more muscle, less fat and improved performance, look no further than a properly designed dumbbell exercise routine.
May 25, 2012
When it comes to weight loss, it really is all about routine. Like most things in life, it's very difficult to achieve lasting results without developing some sort of a day to day weight loss routine. This goes for weight loss diet programs and weight loss exercise routines as well. This one aspect alone probably keeps more of us from succeeding with our weight loss goals than any other factor. Sure, many of us hit the road running. We buy the latest books, tapes, Dvds, special foods and cookbooks and so on - basically everything under the sun that will help us to reach our weight loss goal. But, unfortunately, most of us quickly fall back into our old daily routines and never give the new programs enough of a chance to actually work.
I myself have begun a vigorous weight loss routine on several occasions, only to fall completely out of step with them within a short week or two of starting. And let's face it - most of us aren't going to ever see any significant results in that short of a time frame. So where do we go wrong? Why do people start and stop their weight loss routine over and over? Well there are many reasons, but I personally think it all boils down to one thing - lack of a committed effort to stick to a regular routine. So what can we do to beat this obstacle?
The first thing to do is to set realistic weight loss routine expectations. Start off with baby steps, if need be. Let's just assume that you already have a pretty full schedule and aren't sitting around the house with nothing to do all day. Why would you start off with a weight loss routine that requires you to spend an hour per day working toward your weight loss exercise goals? Sure - wouldn't it be great if you could do that, and how much further would you be a month or two down the road if you stayed with an aggressive plan like that? But are you really going to go from zero minutes per day to sixty minutes per day just like that? Maybe - but for most of us, probably not.
So why not try this approach? Let's take this down to the absolute bare minimum. How about you spend a mere five minutes each day, or even every other day, performing some sort of low impact exercise, just to start. Five minutes on the exercise ball, elliptical, treadmill, or bicycle - you name it - is better than nothing, but it will go a long way toward helping you to develop a weight loss routine that you can stick with. If five minutes is too short for you and you can easily bump it up to ten, fifteen, or even twenty minutes every day or every other day, then all the better. But whatever you do, it has to be something that you can do day in and day out. Don't start out with a half hour routine if you know that there's no possible way you're going to be able to fit in another thirty minute workout routine the rest of the week. Five minutes of exercise every day will get you to your goal more quickly than a thirty minute routine that you get in once and then never again. Make sense?
Once you have developed your own weight loss routine, be it five minutes or thirty minutes or more, and you are managing to stick with it consistently, then and only then should you consider bumping up the length of your workout routine. The trick to this is that you need to push yourself to keep up your effort, but not to the point that the commitment becomes so grueling that you find yourself making excuses to avoid the workout altogether. This will lead to the death of the workout routine, and to any weight loss exercise results that you would otherwise have achieved. And whatever you do, make sure you write down your goals, your activities, and your actual results.
This doesn't have to be anything fancy, either. Although there are some excellent exercise log books and even pc software programs out there, a simple plain paper notebook will do just fine. Map out your upcoming week or two. Schedule the time and length of your workouts, and a very brief description of what you hope to accomplish. Once the workout routine is complete, write in your log the actual time you spent and any additional comments you deem necessary. Also be sure to weigh and measure yourself at least once per week and log those results as well. This will provide you with a way of helping you to stick to your plan and monitor your progress. Don't make your weight loss exercise goals any harder than they really need to be. Develop a realistic weight loss routine, stick to it, measure it, and monitor your results. Tweak it and adjust it, but don't push it to the point that you abandon it, and you will achieve the results that you so desire.
May 24, 2012
Do you know what the advantages are of a treadmill exercise routine? If you have never used a treadmill before you may have no idea as to what one of these routines can do for you. The good thing is that you can start a treadmill exercise routine in no time at all. The only thing that you have to do is find the best treadmill exercise routine for your lifestyle, and then take things from there. With that being said, there are many things that you must do first before you can even get started. Most importantly, you may want to learn a bit about the benefits.
After many years of studies, it has been proven that a treadmill exercise routine can go a long way in helping you to live a healthier and longer life. And who among us is not interested in doing that?
Even though there are a lot of people who think that they get the proper amount of exercise, the fact of the matter is that they are missing out. This is what makes a treadmill exercise routine so effective. When you use a good treadmill exercise routine to your advantage you can rest assured that you are getting the exercise that you need in order to reach all of your goals.
If you feel that your current treadmill exercise routine is not working out, why not tweak it a bit to better suit your needs? Remember, you do not have to stick with your current routine forever. If you think that you can do better with a different type of treadmill exercise routine be sure to switch.
You need to do whatever it takes in order to ensure that you are using the treadmill exercise routine that is best for you and your current situation.
Overall, there are so many benefits of a treadmill exercise routine that it is impossible to list them all out. The bottom line is that if you want to live a longer and healthier life you should consider a treadmill exercise routine. Many people have taken up this type of exercise. Are you going to be next?