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.
Watch the video related to exercise routine
Here is the perfect workout that woman can do at home. This can also be done by men. These workouts help the entire body and can be done in 30 min. If done properly you will see results within a few weeks. more strength, energy etc.
Help answer the question about exercise routine
How long before ending an exercise routine can you start it again?How long before ending an exercise routine can you start it again?
I used to get on the treadmill 2-3 times a day but about a little over a month ago I quit going on the treadmill and exercising all together.
Is it too soon to get back on the treadmill or did my body get used to and remember the treadmill exercise routine and I can't lose weight by doing that anymore?
I did interval workouts back then too.
Will I still lose weight?
About Author
Coach Eddie Lomax, author of Superior Dumbbell Workout, invites you to explore the body transforming power of proper dumbbell exercise and learn the 5 hidden secrets of dumbbell workouts.
I Hope This Works Neeed To Tone Up My Body Maynn!!
I’m going to try this, to get a sexy butt for my boy friend
thank you <3
You two have beautiful bodies, and the video is very helpful. :]
As soon as you feel up to it.
I think to start off with, you should have a total body routine that exercises all your major muscle groups and do this 2-3 times a week. You might find, after a while, that you want more volume in your workout so than you might look at changing to a split program. You can do cardio programs on separate days and look to do this 2-3 times a week.
If your exercising 2 days a week you might want to vary the exercises each training day. It is also good to include single leg work in your program because it forces your vastus medialis to work more than in 2 leg exercises which will decrease the risk of developing a muscle imbalance between the vastus lateralis and vastus medialis which can lead to lateral tracking of the knee cap and bow legs.
6 exercises per day is a sufficient amount and should take 40 minutes to complete. You could have 3 upper body exercises and 3 lower body exercises. You can add supersets to your workout to help fit in extra exercises.
An example of a training routine may be:
day 1
10-15 min warm up
squats, single leg squats, lunges
YTWL, bench press, shoulder press
static stretches
day 2
10-15 min warm up
deadlifts, single leg press, lateral step up
seated row, lat pull down, bench dips, hammer curls (superset)
static stretches
the first practice looks stupid and dosen’t work i think
Push ups are for your chest,
sit ups for abs
running doesn't train your muscle, just your endurance…
No work for back, legs, those are biggest muscles in your body so definitely must add something to train them. Hit the gym. Nothing is better than working out in the gym with squats, deadlifts, bench presses etc. Here are best exercises:
http://www.36pounds.com/2009/04/25/the-14-best-exercises-for-skinny-guys/
Cheers
Just pick up some 3-10 pound dumbbells at Target or Walmart – they're fairly inexpensive. Use those for toning your upper body. For your lower body you don't really need any equipment, you can do lunges and squats for your legs and buttocks, and do crunches for your abdomen. http://www.amazon.com/gp/product/B000I1G...
Here's a set of dumbbells that go from 2.5 pounds to 12.5 pounds:
http://www.amazon.com/gp/product/B000N9E...
You will also need to add some cardio exercises. There are a lot of exercise shows on TV, or you can buy DVDs, or just go for a walk. A fun way to do cardio is by getting one of those mini trampolines and running on it while watching TV. http://www.amazon.com/gp/product/B000Q6J...
Here a great article on portion control and exercise:
http://www.ehow.com/how_4683899_lose-wei...
Whatever you're working out be sure to stretch out and drink plenty of fluids; it also helps if you don't eat before you workout. Do about 5 minutes stretching before the workout and another 5 stretching after the workout (prevents soreness the next day). If you're working with weights, remember; more resistance and less reps builds strenght while less resistance and more reps builds endurance. Eating healthy is important as well; go for more protein.
GOOD LUCK!!!
OK, here some specific ab exercises (25-30 min a day 5 or 6 days a week);
- lay on your back and lift up both legs + hold, then curl your feet and bring them to your chest; then repeat.
- sit so only your butt is on the ground (feet in the air) and twist somewhat fast (torso right, legs left then vice versa); the farther you twist the better your results
- hold the 'up' push-up position (at least 2 minutes)
- core hold; make ^ shape with forearms by holding hands then do the 'up' push-up position (at least 2 minutes)
For the legs do (20 minutes a day 5-6 days a week);
- squads
- intense hamstring stretch; while standing, grab some weights and reach down to touch the floor and back up again; it increases strenght and endurance along with flexibility + it doesn't hurt like other stretches
can someone help me,i been doing these exercises for a few weeks now and i no longer feel the burn or soreness afterwards,does that mean i have to add weights or do more reps??
Diet and nutrition should be your primary focus. I recommend the elliptical for cardio because it is low impact. Do cardio at the time of day when you have the most energy. If you're not a morning person don't do it in the morning. Calculate your metabolic rate online. Google it. Then subtract 1000 calories from that, and you will lose 2 lbs. of body fat per week.
I am a bodybuilder and have lost 45 lbs. of bodyfat in the last 8 months. I lost it by not drinking alcohol, counting calories, lifting weight 2x week and doing cardio 3-4 days a week. I use a low saturated fat diet, not a low carb diet.
Pilates is really good, you should stick that, and make sure with the exercise
you need to start lighly, maybe doing 15 minutes for one week, then 20, then 25 you can't push yourself too hard.
and them meals are silly,
you expect to eat like that, every single day? you'll get bored, and just splurge out on everything in site
trust me, i've done that, i know a lot of people who have too
so have breakfast, you can have pretty much anything really, as long as its healthy
wheetabix and yoghurt with strawberries and such..
then eating a little snack for lunch, maybe some snack-a-jacks or slim fast, usually meal supplements for lunch are the best.
for dinner, try to have lots of salad and vegetables, VEGITERIANISM IS SLIMMING, red meats are fattening.
im a vegetarian.
Do not starve yourself, your body will store EVERYTHING as fat
and then make little supplies for its self.
you may feel and look slimmer for a while
but as soon as you eat, it all goes straight on as fat which isnt what you want!
drinking lots of water is good!
8 pints a day!
and make sure you get your 5 a day
they have big butts lol i want it lol
That girl is fine!!
my butt is fit after this !!! thank you!!!!
would this enlarge my butt or not?lol…
I think that you should look at swimming.
To start, keep it simple. Doing a circuit through the machine stations is a good way to start. They should all have a clear explanation of what it is and what it's supposed to work. Doing one set of 15-20 on each is just fine to start. Also, remember the gym attendants are paid to be there: if you have any questions or are unsure of what something is for, feel free to ask. Everyone started at the beginning at some point.
http://www.womenshealthmag.com/ is a decent site for different ideas and workout plans. So is http://www.ExRx.net/, although it holds your hand a little less. Taking a quick read through some of the articles is a good way to start educating yourself as well. For a fat loss workout your goal is to keep your heart rate up for an extended period; making weights almost like cardio. Try using a resistance that will tire you out after 15-20 reps, then going from one exercise straight to another without rest. Start with just one set of each exercise for your first week, then build to 2 or 3 sets once you get comfortable.