Dumbbell weight training: Incredibly effective for burning off body fat!

Dumbbell weight training: Incredibly effective for burning off body fat !

Dumbbell weight training is incredibly effective for burning off body fat and building lean muscle.
Furthermore, dumbbells have much greater advantages compared to barbells and machine exercises.

Because the dumbbell exercises will be more unstable, you will have to work harder to perform the exercise properly. Because of this fact, you will train your "stabilizer muscles" to a greater extent then barbell and machine exercises.

This is great for building muscle, increasing strength, and burning body fat.

Another bonus to dumbbell weight training: many times these exercises are safer and more joint-friendly than their barbell alternatives. For example: for many people it is more comfortable to perform overhead presses with dumbbells than barbells because your shoulder joint is in a more natural position.

Now that you know the great benefits of training with dumbbells, it's time to dive into a sample dumbbell weight training workout that will have you getting much greater fat burning and muscle building results in less time.

One last thing before you see the sample workout: I am going to assume that you don't want to workout more than 3 days a week. After all, you do want more results in less time, right?
To accomplish that, the best course of action is to train 3 days a week with total body workouts. This will help you build muscle and lose fat much more effectively than traditional bodybuilding splits.

Just trust me on this one: I have seen this proven time and time again.

Dumbbell Weight Training Workout Sample 1:

Note: the abbreviation "DB" means dumbbell

-1 Arm DB Snatch x 3-5 each side
-DB Front Squat x 15-20
-DB 1 Arm Floor Press x 10
-DB Renegade Row x 10 each side
-Mountain Climber x 10-15 each side

Those five exercises will work every single muscle in your body.
The best way to perform that workout is to move quickly; perform the exercises back to back only resting as needed. Go through that circuit three to five times total.
One more note with this workout: make sure you use a weight that is challenging to get the prescribed number of repetitions for each exercise.

You should only be able to perform one to no more than two reps when you stop the set. If you could do more than two reps, you aren't using enough weight.

Dumbbell Weight Training and Bodyweight Exercise Sample 2:

This workout will include some bodyweight exercises simply because they are very effective for burning fat and building muscle.

-Pull-ups x as many as possible
-1 Arm DB Push Press x 5-8 each side
-DB Bulgarian Split Squats x 5-8 each leg
-Burpees x 10-15

Once again, you will hit every single muscle in your body with that dumbbell and bodyweight workout.
Perform those exercises back-to-back resting only as needed. Because you will be using a heavier weight and performing less reps, repeat that circuit for a total of five to six circuits.

Another option you can use with the two workout samples is to perform as many circuits as possible in a specific amount of time.
For example: you could set a timer for 10-30 minutes and go through a circuit as many times as possible.
Both options are very, very effective.

Try those two dumbbell weight training workouts and I guarantee you will get more fat burning and lean muscle building results than the vast majority of traditional gym workouts, and in much less time.

Exercise: Great Results From Strength Training Without Weights

Exercise: Great Results From Strength Training Without Weights

While the owners of gym memberships and expensive in home exercise equipment would have the entire world believing otherwise, it is absolutely possible to burn body fat and build a lean and healthy body without a single piece of equipment or weights.

You read that right; you do not need an expensive gym membership or costly home exercise equipment to completely transform your body in the shortest period of time possible.

Strength training without weights provides many opportunities that gym memberships cannot: you will save time and money from not purchasing expensive gym memberships, or spending time driving to and from the gym.

Furthermore, bodyweight exercises are safer and easier to perform, but give you benefits machines and weights cannot.

For instance, you will greatly improve your strength-to-mass ratio by using bodyweight workouts. People will greater strength-to-mass ratios generally have a more lean and athletic appearance. Not only that, but they have much more "functional" bodies and capabilities compared to people who use machines.

However, if you want to get the best results in the least amount of time by strength training without weights, you absolutely must choose the best exercises.

EXERCISES:

Always choose the most effective exercises. Don't waste valuable time doing exercises that don't incorporate use of the largest amount of muscle mass.

Some of these exercises are:

Lower Body Exercises:
• Squats
• Bulgarian split squats
• Lunges
• One leg Romanian dead lifts
• One Leg Squats
• Step Ups

Upper Body Exercises:
• Dips
• Handstand Push-Ups
• Push-Up (and all variations)
• Pull-Ups (and all variations)
• Inverted Rows
• Chin-Ups (and all variations)

Core Exercises:
• Side Planks
• Hanging knee raises
• Reverse Crunches
• Planks

Total Body Exercises:
• Jumping Jacks
• Burpees
• Sprints
• Squat Thrusts

How to Set Up Your Workout:

• Choose one exercise from the lower body group, two from the upper body group (a push and a pull movement), one from the core group, and one from the total body group.
• Get the most out of each exercise by using perfect form and performing full reps. For example, is you choose squats, make sure you squat down until the top of your thighs are parallel with the ground. If you don't go down at least that far, you are not doing the exercise properly and won't get the best results.
• Alternate these two techniques:

1) Perform the reps as fast as possible while maintaining control and perfect form.

2) Perform the reps slow and controlled.

This will provide variety and a different training stimulus.
• To further increase intensity, try to keep the rest periods to a minimum, only resting as needed. Over time, try to decrease your rest periods.
• Always remember: correct form will yield more results than carelessly performed exercises.

SAMPLE EXERCISE CIRCUIT:

• Bulgarian Split Squats: 12-15 each leg
• Decline Push-ups: 10-20 reps
• Inverted Rows: 10-20 reps
• Side Plank: 20 seconds each side
• Burpees: 10

Apply the tips from the section above. For example, the first time through this circuit, perform the reps as fast as possible while maintaining control and perfect form. The second time through, perform the reps very slow and controlled.

Try to keep the rest periods to a minimum to keep the intensity elevated. Rest as you need to, but over time try to decrease your rest breaks.

Furthermore, you can perform the circuits one of two ways:

1) Perform as many circuits as possible in 10-20 minutes
2) Perform a total of three to six circuits

THREE IMPORTANT TIPS FOR LONG TERM SUCCESS:

1) Decrease the length of breaks between circuits each time you exercise.
2) Increase the number of circuits whenever possible.
3) Increase the number of repetitions for each exercise when possible.
4) Use more challenging exercises. Examples: clap push-ups, one leg squats, jump squats, chin-ups, etc.

That sample circuit workout will help you burn off body fat, build lean muscle, and improve your physique better than most traditional gym workouts.

Best of all, you are going to save time and money in the process.

It doesn't get better than that: more results in less time.

Three Techniques to Sculpt an Amazing Body at Home With Dumbell and Bodyweight Exercises

Exercise: Three Techniques to Sculpt an Amazing Body at Home With Dumbell and Bodyweight Exercises

The key to achieving your goals - whether they be fat loss or general heart and lung health - is to find something that is exciting and challenging.

An exciting, challenging, and effective workout is to perform fast paced bodyweight and dumbbell exercises.
The key is to keep your heart rate up during your workouts.
After all, isn't that what cardio is supposed to be?

Here's a few sample techniques you can use to design your own high intensity "cardio" workouts:

Technique #1: Interval Circuits

Choose 1-2 Bodyweight Exercises
Choose 1-2 Dumbbell Exercises
Choose a Work Interval (20-60 seconds)
Choose a Rest Interval (10-60 seconds)

Instructions: Perform an exercise for the chosen work interval. Once that interval is completed move onto the next exercise immediately, without rest, and perform it for the chose time period. After all exercises are completed, then rest for the chose rest interval. Repeat as desired.

Technique #2: Descending Reps

Choose 1 Bodyweight Exercise
Choose 1 Dumbbell Exercise

Instructions: Alternate between a bodyweight and dumbbell exercise. After each round, reduce the number of repetitions you perform for each exercise by 1-3 repetitions. Perform as many rounds as you like.

Technique #3: Trisets

Choose 2 Bodyweight Exercises
Choose 1 Dumbbell Exercise

Instructions: Perform all three exercises back to back with little to no rest in between each set. At the end of the triset, you may rest if you wish. Perform as many rounds as you like.

Use these three high intensity techniques to design some challenging bodyweight and dumbbell "cardio" workouts. Good luck with your training!

Bodyweight Exercises for Amazing Results

Bodyweight Exercises for Amazing Results.

This is exactly what to expect when you train using your bodyweight as resistance. Very few people will give bodyweight training a chance because of what is read or on the news... Big mistake.
You can become incredibly fit at home with nothing more then your own bodyweight-this is a fact.

The military uses bodyweight training to strip the fat from young recruits and to get them in fighting shape in a few short weeks. Why ? It works and it always has worked.
These men and woman are trained using their own bodyweight as resistance and do a fine job, they don't stand in the gym and do curls in front of the mirror or spend an hour bench pressing they run, jump, leap, crawl, climb, sprint to stay alive, this can not be duplicated in the gym.

Our law enforcement officers use bodyweight circuits in the police academy, bodyweight training always has and always will work.

The results you get from bodyweight training is strength and muscular endurance, aerobic and anaerobic will be built as well as flexibility, all in one workout. A great time saver and fitness builder.

A basic bodyweight circuit of pushups, leg raises, pullups and some short sprints will make a great intense workout. Nothing fancy just hard work and sweat.

In as little as 15 to 20 minutes a day is all you need to get a great workout in and burn a ton of fat too.

Try a little sample workout: You need about 10 yards to do this workout:

25 squats - 25 pushups - sprint 10 yards - 25 leg raises.

Continue as fast as you can non-stop for 15 to 20 minutes or until you have had enough.