Optimum Fitness Network

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Anyone who has tried to get rid of fat has been there. In the beginning, the nutrition and exercise plan seems to be working, but then all the fat loss comes to a screeching halt. We all have those problem areas (for me it is my stomach and love handles), where the fat just won’t seen to go away. Can dumbbell workout routines be the answer?

I say “YES”, dumbbell workout routines are the secret weapon against stubborn fat!

Now, I can see some of you scratching your head right now. You’re saying, “I’ve done dumbbell workout routines before and didn’t notice any significant fat loss.” And your right, just using dumbbells is not the key, HOW you use the dumbbells is the key!

Most dumbbell workout routines you see men and women do are “bodybuilding” type workouts. They perform dumbbell exercise with the intention of “isolating” small muscles to make them grow. And since the muscle groups they are targeting are small, they use light weights. And lifting light weight dumbbells using small muscle groups does not burn fat!

But what if you used heavier dumbbells in a full body workout routine that simultaneously builds a strong, muscular body, boosts heart and lung power AND burns a lot of calories both during and after the workout? Do you think those stubborn fat cells would lose that battle? You bet they would!

Here are three examples of dumbbell workout routines that build a strong, well-conditioned body AND blast off stubborn fat…

Grinding Dumbbell Super Sets

Grinding dumbbell exercises include presses, rows, squats and deadlifts. By themselves, these dumbbell lifts are excellent for building muscle. And the more muscle you have, the more calories your body uses while at rest to maintain the muscle. And just in case you missed it, using more calories while at rest = LESS FAT!

Now, if that wasn’t good enough, when you perform dumbbell workout routines using grinding exercises as super sets, you boost the fat burning power. For those of you who don’t know, a super set is when you perform a set of one exercise, and then immediately (or after a short rest), perform a set of a different exercise. This allows you to move through the dumbbell workout routines faster,

involving the cardiorespiratory systems and burning more fat!

Explosive Dumbbell Timed Circuits

Explosive dumbbell exercises include swings, snatches and jerks. By themselves, these dumbbell exercises require a lot of energy due to their explosive nature. These exercises require speed to move the dumbbells as fast as possible, which means repeated bursts of energy. And just in case you missed it, using more energy + LESS FAT!

But perform dumbbell workout routines where you do these exercises as timed circuits, and their fat burning power increases exponentially. Why? Because doing resistance exercise for a longer time period means you expend more energy for longer periods of time during the workout. So you don’t only build incredible explosive power, extraordinary heart and lung power, but you burn more fat!

Dumbbell Combo Matrixes

This is my secret weapon for getting rid of that stubborn fat (and building an all-purpose body where strength and conditioning go hand and hand!). A dumbbell combo matrix is when you combine two or more dumbbell exercises together into one exercise repetition. This means each repetition takes longer to perform, uses more muscle groups and requires a great deal of energy. Translation: bye, bye fat!

Ok, you’ll probably need an example for this one.

How about: Dumbbell Romanian Deadlift + Dumbbell Power Clean + Dumbbell Press. This equals one repetition. So let’s say you do 5 repetitions. You are really doing 15 repetitions per set (5 deadlifts, 5 cleans and 5 presses). This takes a lot of time to perform, uses a wide range of muscles and therefore uses up a lot of energy. And again, more energy used = more fat loss.

Just take a second and compare these dumbbell workout routines to the typical Use Light Weight, Target Small Muscles, Take Long Rest Period approach of other dumbbell workout routines. Do you see a difference? I do, and it is those differences that make these dumbbell workout routines so effective at blasting off stubborn fat. So, if you’re having trouble getting rid of that last 10 pounds of ugly fat, these dumbbell workout routines may be the answer!

Coach Eddie Lomax, author of Superior Dumbbell Workout, invites you to learn the 5 hidden secrets of dumbbell workout routines which lead to more muscle, stronger muscle, less fat, better conditioning and a performance body both in and out of the gym.

Fitness is a complex term. This is why when you ask someone for a universal definition of fitness you usually get something vague like this, “Fitness is being fit.” Don’t believe me, ask someone (even fitness professionals). But once you understand the true nature of fitness, I’m confident you’ll see why bodyweight training for fitness should be a part of your over-all workout program.

So, let’s begin with my definition of physical fitness!

Fitness is the acceptable and deliberate compromise of competence and ability to perform in all the areas of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness to produce optimum performance results under the greatest amount of circumstances.

You’d better read that again to make sure you get it.

As you can see, fitness is more than being strong. It is more than having powerful heart and lungs. Fitness is the ability to use all your physical abilities simultaneously and seamlessly to overcome physical challenges. And bodyweight training is an excellent method for training for over-all fitness!

Normally, people seeking fitness focus on only one or two of the physical abilities needed to be fit. Or, they base their training on the RESULT of being fit, like burning fat or building muscle. You see, having muscle or being lean does not necessarily mean you are fit! However, being fit usually manifests itself as a strong, muscular, lean body.

There are three types of challenges you’ll face in sport, work and life.

• The challenge requires you move your body to successfully complete the task
• The challenge requires you move an exterior object to successfully complete the task
• The challenge requires you to move your body and an exterior object to successfully complete the task

And to make things more complicated, the challenge can require any of the physical abilities of fitness and in any combination. As you can see, being able to move your own body is needed for two of the types of challenges, and therefore should be trained accordingly. Bodyweight training is that important.

Think of it this way, there are so many abilities to train in order to be fit, you need a versatile tool capable of training them all. And there is no better tool than your own body. Bodyweight training can effectively target all of the physical abilities needed to be fit.

Compare bodyweight training to weight training. Bodyweight training is a much more accessible and versatile form of training. Don’t get me wrong, I like weight training and think it superior for some types of training. I just think bodyweight training has more to offer in terms of improving all the physical skills of fitness.

So, if you want to truly be fit, you need to improve all the physical abilities of fitness. Bodyweight training for fitness should be a part of everyone’s physical training program. Because when you are truly fit, you’ll not only meet the challenges of sport, work and life with excellence, you’ll look great too!

Coach Eddie Lomax, author of Workout Without Weights has put together a bodyweight calisthenics progressive program together that takes bodyweight training for fitness to the next level!

Mention strength training, and weight lifting or using machines immediately comes to mind. But there are many types of strength, not just “maximum” strength. I want to show you how bodyweight strength training is excellent for increasing each type of strength and why you should use your own bodyweight first and as an ongoing part of your strength training.

So, what is strength?

Well, a simple definition of strength is the capacity your body has to exert muscular and skeletal force against a resistance. The resistance can be the weight of your own body, the weight of something else or both. So, the larger capacity you have to move your own body or a foreign object in your environment, the stronger you are.

And being stronger has its benefits…

• You can do more with your body and objects you find in your environment
• You reduce the risk of injury because of increased ability to control your body and other objects
• You gain confidence knowing there is strength behind your movements
• You can overcome the challenges of sport, work and life easier
• And you look better because your strength is visually apparent in strong muscles

But the truth is, there are many different kinds of strength. And I believe each one can be improved upon with bodyweight strength training. Here we are going to look at the three main types of strength: maximal strength, explosive strength and strength endurance.

Bodyweight Training For Maximal Strength

Maximal strength is the amount of force that can be generated from one, all out effort, regardless of time or bodyweight.

Some people say weight training is best for maximal strength training, and for some exercises they are right. However, many trainees are using weights to perform exercises because they can’t handle the weight of their own body. For example, many men and women do Lat Pull Downs because they can’t do pull ups or chin ups.

There are many other bodyweight exercises that can build maximal strength. How about one-arm pushups or one-leg squats as strength builders? Most weight lifters can’t perform these exercises, regardless of the weights they use in their training.

Bodyweight Strength Training For Explosive Strength

Explosive strength is strength per unit of time, and is also known as speed strength. So, this is how much force you can generate in the shortest amount of time. In terms of bodyweight training, it means how fast you can move your body from one position to another.

Think of explosive movements like jumping squats or plyometric pushups where your body is propelled with such force it actually leaves the ground. Is this type of strength important? You bet it is!

Bodyweight Strength Training For Strength Endurance

Strength endurance is the amount of force you can generate for an extended period if time. It is the ability to be as strong as possible as long as possible. This type of strength is characterized by being able to perform a movement repeatedly without being overcome by fatigue or sacrificing form.

When you think of bodyweight strength training, this is normally the type of strength people think of.Rhythmic, repeated bodyweight calisthenics for example builds strength endurance.

As you can see, there are a lot of different types of strength. And you can train each one by using the weight of your own body. No outside resistance is necessary.

Think of it this way. The training you do is specific. If you do a certain type of exercise, you become better at that exercise. So, if you are training for all-purpose strength (which included maximal, explosive and endurance strength) where the object performing the movement is your own body, there is no better tool than bodyweight calisthenics.

Bodyweight strength training should be the starting point, and a continual part, of everyone’s over-all workout program.

Coach Eddie Lomax, author of Workout Without Weights has put together a bodyweight calisthenics progressive program together that takes your bodyweight strength training to the next level!

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?”

It’s 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, it’s 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, you’ll only be able to use a small weight. This is not an efficient or effective use of your dumbbell training! (I’m putting parentheses around isolation, because in my opinion it is impossible to completely isolate a muscle. Plus, I don’t 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 you’ll save!

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 don’t 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 doesn’t look like any dumbbell workout program I’ve seen.” And you’re right. It’s 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 don’t 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! You’re 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…

“Couldn’t you benefit from a proper dumbbell workout program?”

Coach Eddie Lomax invites you to learn the 5 hidden secrets of a dumbbell workout program which makes dumbbell training so effective.If you want to see a fast change in the way you look and feel, a proper dumbbell workout program is for you. His eBook, Superior Dumbbell Workout, shows you how to use dumbbell training to its full potential and finally get the results you deserve.

My answer to the burning question on many men’s and women’s minds is… a dumbbell workout program!

So, what’s the question?

“What do I do when I want to transform my body fast?”

It’s no secret, men and women all over the world exercise because they want to CHANGE the way they look. One day, they take a good, hard look at themselves in the mirror, and don’t like the person staring back at them. And, not only do they want to change their appearance, but they want to change it fast!

That’s when they ask, “What do I do when I want to transform my body fast?” And that’s when I answer, “A dumbbell workout program. ”Then they look at me funny! I’m about to explain why I believe a dumbbell workout program is best for body transformation. And by the time you finish reading this, I think you’ll agree.

But, before I tell you why I believe a proper dumbbell workout program is the best workout program to change the way your body looks, I want to clarify something.

“Fast” is a relative term.

You see, you’ve spent months (if not years) getting your body to look the way it does. That lack of muscle tone and flab hanging around your middle didn’t appear overnight. Making a drastic change in the way you look does take time. There is no miracle workout (or diet) that changes you overnight. But, there are some methods faster than others.

Here are the top 3 reasons a dumbbell workout program is excellent for fast body transformation.

• A Dumbbell Workout Program Is Accessible

Dumbbells are a popular piece of exercise equipment. Most gyms have a wide selection of dumbbells in weights ranging from extremely light to super heavy. Plus, most people have a set of dumbbell they can use in their house, or can easily and cheaply get a pair. There are very few legitimate excuses for not being able to find a pair of dumbbells for your workout. As we all know, a workout you actually DO is more effective than one you don’t!

• A Dumbbell Workout Program BUILDS A Muscular Body

When people want to change the way they look, most immediately think “cardio”. Their first mistake is thinking they’ll look great by ONLY losing weight (becoming smaller). Their second mistake is thinking cardio is the best way to transform their body. The fact is, most people need to simultaneously BUILD a muscular body and lose fat. Doing both is the fastest way to total body transformation, and a proper dumbbell workout program builds muscles in all the right places.

• A Dumbbell Workout Program Burns Fat

Stripping of the fat covering your best, muscular body is essential for a noticeable change in your body. Rhythmic dumbbell exercise like swings and snatches simultaneously build muscle, improve heart and lung power and burn off fat. Plus, they create so much metabolic disturbance your body keeps burning fat long after the workout is over. And longer fat burning means more fat GONE!

But performing a workout program on a consistent basis, building muscle and burning fat are not the most important reasons a dumbbell workout program is superior for total body transformation. After all, you could say that about any type of resistance and cardio training program.

Here are the top 5 reasons a dumbbell workout program is superior for total body transformation…

• Dumbbell training takes advantage of the “bilateral deficit” where you can lift more weight with one limb because your body recruits more muscles. And more weight lifted and more muscles used means bigger, stronger muscles.
• Unilateral training, where you first do the repetitions with one limb and then the other, doubles the length of each set. This means you expend more energy and burn more fat.
• Every dumbbell exercise recruits the core muscles to stabilize the body and allow the limbs to exert force. This means EVERY exercise in the dumbbell workout program is a six-pack abdominal exercise.
• A properly structured dumbbell workout program is a simultaneous muscle building and cardiorespiratory endurance workout. You can get a great full body workout in less time.
• A dumbbell workout program not only helps you achieve your appearance goals as fast as possible, but improves performance as well. So, you’ll not only look great, but you’ll develop the physical abilities necessary to meet the challenges of work, sport and life with excellence.

So, you want to change the way your body looks as fast as possible? Do a dumbbell workout program!

But don’t get mislead into performing a bodybuilding type dumbbell workout program where you use light dumbbells to target small muscle groups. Do a full body dumbbell workout program that SIMULTANEOUSLY builds more, stronger muscle, burns more fat, strengthens your abdominal muscles, builds your heart and lung power and prepares you for life’s challenges. You’ll start seeing and feeling positive changes in your body you can use before you know it!

Coach Eddie Lomax invites you to learn the 5 hidden secrets of a dumbbell workout program which makes dumbbell training so effective. If you want to see a fast change in the way you look and feel, a proper dumbbell workout program is for you. His eBook, Superior Dumbbell Workout, shows you how to use dumbbell training to its full potential and finally get the results you deserve.

Installment 11

Since there seems to be so much confusion as to what fitness really is, and how to train for it, I have found it necessary to coin my own name… OptiFitness.

We know that optimization, not maximization, is the road to universal, general fitness, over-all health and an attractive, symmetrical body.

And the universal definition of fitness shows us what physical abilities we need to improve through proper physical training.

So, what exactly is OptiFitness?

The Definition Of OptiFitness…

Possessing the ability to use all the physical and mental qualities making up human activity in a fluid, seamless and coordinated fashion to successfully survive, flourish and excel in your natural, unpredictable environment and meet the challenges of sport, work and life with excellence under the greatest amount of circumstances.

In essence, OptiFitness is us at our human best… and optimum physical training is the way to cultivate and develop the best within us all.

The challenges of sport, work and life demand an endless combination of the abilities of fitness… very rarely, if ever, will only one physical ability be used to successfully complete any given task at any given time.

The ultimate goal of Optimum Physical Training is to optimize all the physical abilities needed to meet the challenges of work, sport and life with excellence in a seamlessly fluid manner to successfully complete any physical task at any given point in time.

As you can see, your physical training should not only strive to improve all the physical abilities that make up fitness… but also strive to improve the interaction of these physical abilities into a fluidity of movement that ensures the greatest possibility of successful completion of physical activity.

Coach Eddie Lomax

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www.athletic-body-workout.com

Stay tuned for the next installment… OptiFitness Is Designed For You!

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