Michael Volkmar - The Dumbbell Workout Handbook Weight Loss Over 100 Workouts for Fat-Burning

Hatherleigh Press is committed to preserving and protecting the natural resources of the earth. Environmentally responsible and sustainable practices are embraced within the companys mission statement. Visit us at www.hatherleighpress.com and register online for free offers, discounts, special events, and more. The Dumbbell Workout Handbook: Weight Loss Text copyright 2018 Hatherleigh Press All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic or otherwise, without written permission from the Publisher. Library of Congress Cataloging-in-Publication Data is available upon request.

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The history of resistance training goes back to the earliest civilizations. Jan Todd, PhD, author of From Milo to Milo: A History of Barbells, Dumbbells, and Indian Clubs , the form of the first dumbbells, states that Milo of Crotonathe so-called father of progressive resistance exercisehad three weighted implements by the fifth century B.C. The diskos and javelin were thrown for distance while the hand-held alteres or halters (Dumbbells) were used as a jumping aide and for purposive drill. The ancient Greeks used to practice with Halters (Dumbbells) made of stone (1.52.0 kg), as the first evidence of sport performance training. The Greeks were increasing the length of the jump by holding the halters for the duration of the jump. They did this to improve acceleration and deceleration of their jumps.

This is the precursor of todays dumbbells. Todd continued to postulate that the origins of the term dumbbell or dumb bell are a bit murky. In 1711, the poet Joseph Addison mentioned exercising with a dumb bell in an essay published in The Spectator . Todd wrote, Unfortunately, exactly what Addison meant by this quotation is no longer clear. Does he refer to the swinging or ringing of an implement similar in appearance and function to our modern dumbbell or does he refer to an implement that more closely resembled a hand-held bell? Flash-forward 300 years, and dumbbells are a staple of the fitness industry. HOW DUMBBELLS CAN
HELP YOUR WEIGHT
LOSS JOURNEY D umbbells are among the most versatile and effective weight loss tools available, yet so few people take full advantage of their benefits, believing theyre only good for building muscle.

What they dont realize is that workouts designed to build muscle also result in burning fat. Complete Adaptability We mentioned the versatility of dumbbells, and we meant it. Here are just a few examples of the options using dumbbells in your training regimen affords you: Calorie torching, full body routines Useable anytime, anywhere Provides a huge range of exercises Cheaper startup cost than any barbell or weight plate set Much cheaper startup cost than a treadmill or elliptical trainer Building Muscle Burns Fat Its true: muscle tissue burns more calories than fat tissue does. Therefore, developing muscle mass is a key factor in any weight loss journeyand dumbbells are perfect for people of all skill levels to get started building muscle. Using This Book The purpose of this book is to provide simple, easy-to-understand progressive dumbbell programming for optimal weight loss and fat burn. Throughout the book, well be referring to body fat loss and weight loss, so it helps to define these terms.

Weight loss means making the number on the bathroom scale go down. This happens by losing fat, but also occurs when you lose muscle. Body fat loss refers to losing fat while trying to gain muscle in an effort to become more toned, or leaner. The number on the scale might not drop as much, but youll look better, feel better, and be healthier as a result. With the workouts in this book, well be targeting overall body fat lossusing nothing but dumbbells. ADVANTAGES OF
DUMBBELL TRAINING T here are a number of advantages that come from incorporating dumbbells into your daily workouts, separate and distinct from other weight-based or resistance training: Dumbbells require more balance than barbells or machines.

This increased balance requirement builds athletic performance and can lead to greater muscle fiber recruitment. Dumbbells require more muscular control than barbells, enhancing kinesthetic awareness (awareness of our bodies in space). Dumbbells allow unilateral training (training one limb at a time), which increases core stability for athletes and can improve on any muscular imbalances created by the lifter. Dumbbells allow for greater joint safety and stabilization. Through a greater recruitment of the stabilizing muscles, dumbbells allow the joints to move naturally within their range of motion, creating more joint stability. They also allow for internal or external rotation for less stress on your joints.

Dumbbells are safer than other weight tools. For example, you can simply drop a heavy set of dumbbells after a brutal set of bench presses, instead of having the barbell pin you to the bench. Dumbbells afford a greater level of variety, which prevents physical and mental burnout, enhancing potential growth. Intensity techniques are simpler and safer to execute, including Drop Sets, Elevator Sets, PSD Sets, etc. Dumbbell variations of barbell exercises allow for a greater range of movement (ROM), which leads to an increased number of muscle fibers recruited. That means more muscle built, and more strength developed.

Dumbbells are perfect for the at-home exerciser with limited space. Do you have a small apartment? Do you not have a garage? A set of Power Block Dumbbells take up only 2 square feet of space and still allow for full body workouts. TYPES OF DUMBBELLS There are a number of different types of dumbbells to choose from, and which one you end up selecting will depend on your particular needs and fitness goals. Fixed Dumbbells The traditional fixed dumbbells are a fixed or set weight. You traditionally see them at the majority of big box, commercial gyms. If you were adding to an existing Garage Gym or Dumbbell rack, then you would typically purchase fixed pairs of dumbbells, as space and budget allow.

Advantages of fixed dumbbells include: Theres nothing more traditional than a fixed dumbbell. Most people grew up using them, so they have a comfortable level of knowledge. They are super easy to use for drop sets (going to a lighter dumbbell after failure with a heavier dumbbell); just grab and go! Easy to use for goblet style movements Goblet means you are cupping a Rubber Hex Dumbbell under your chin Disadvantages of fixed dumbbells include: The price per dumbbell gets very expensive once you start accumulating multiple sets. Average price is $1.50 per pound Equates to $240 for a pair of 80-pound dumbbells A 575-pound set is 1200 total pounds, which costs $1800 It can get very expensive very quickly They can double your moving costs due to the additional weight They can take up a lot of room to store A 3-tier dumbbell rack with weights up 100 pounds will take up 5 to 6 feet of precious wall space. Adjustable Dumbbells Adjustable dumbbells, as the name implies, allow you to change the weight of the dumbbells on the fly. There are several types of adjustable dumbbells, with the most common being loadable and selector pin formats.