With the popularity of home workouts on the increase, it becomes important to choose the right equipment for your needs. You don’t want to commit the time or the money to later find that you chose is impractical or inconvenient to use or to store. Both dumbbells and resistance bands can provide the resistance you need for a circuit routine, interval training or plain old mass-building resistance training.

Advantages

Resistance bands are made of rubber tubing with plastic or foam covered handles at each end. They are very easy to store and transport. They easily fit in a duffel bag or a suitcase and are extremely suitable for trips. They are very versatile, allowing for a much greater range of motion than do dumbbells. They are widely used as a means of physical therapy and injury rehabilitation. Dumbbells come in a range of weights from fairly light to extremely heavy. It is fairly easy to add weight incrementally by adding plates. They are more expensive than resistance bands and their prices range from fairly inexpensive to hundreds of dollars for Bowflex, Selecttech, and PowerBlock dumbbells which allow you to change weights more quickly. There are some exercises, such as dumbbell swings, that can only be done with dumbbells.

Disadvantages

Not only are dumbbells more expensive than resistance bands, you will either need several different sets to use for different exercises during circuit training or one of the high end brands that allow you to change weights quickly. The same thing holds true as you improve fitness levels. You either need multiple sets and/or more plates or one of the high end dumbbell sets that allows you to increase weights quickly. Either way, the expense with dumbbells is hard to avoid. Dumbbells also require far more space to store than do resistance bands. It is very difficult to tell how much resistance with resistance bands, which come in different strengths, whereas with dumbbells, you add an exact increment by adding a plate.

Uses Dumbbells are used for upper body exercises like chest and military presses. They are also used to provide additional weight for lunges and squats. Resistance bands are used in both upper and lower body exercises. Often people put their feet through the handles to add resistance during lower-body exercises like squats.

Choices Before buying either resistance bands or dumbbells, you have to figure out what type of training you want to use, and what type of lifestyle you have. If you travel a lot for business, you’re going to go with resistance bands because they are easy to pack and transport. However, if you have a home gym with a lot of space, you may want to go with dumbbells. Then there is a matter of comfort. There are some people who just enjoy the feel of dumbbells in their hands. If you desire a larger range of motion, resistance bands are more suitable. Whatever you choose, make sure that you consider your storage needs, your lifestyle, and how much you want to spend.

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Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.

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For those who’re looking to soften fat fast, you could be pondering that you will must spend hours in the gymnasium with the intention to achieve this goal. In any case, you recognize that getting really ripped takes time and if you happen to aren’t placing within the work, the probabilities of success are going to be low.

But, before you go off dedicating hours upon hours to your workout, you must know a number of important things. First, understand that 80% of your whole fat burning outcomes will come out of your weight loss plan plan, so when you aren’t doing things accurately there, it won’t matter how a lot time you spend within the gymnasium, and secondly, in relation to your actual exercises, very often shorter, more intense workouts are way more effective then lengthy fitness center sessions.
If you wish to get ripped and are short on time, you then’re in luck because by creating your personal fats burning 20 minute exercise, you possibly can see great results with out feeling just like the gym has change into your second job.

Let’s take a look at what it’s best to know.

Utilize Compound Lifts Only:

The very first point to notice is that while you’re trying to lose fat as quick as possible, you need to be focused strictly on compound lifts. These are the ones which are going to stimulate the most important number of muscle fibers at once, therefore fritter away the most calories when you do them.

Compound lifts are additionally finest for sustaining your strength ranges while on the weight-reduction plan and for also boosting your metabolism after the exercise is completed.

Superset Higher And Lower Body Exercises:

Second, as you go about creating your exercise program, try to be pairing your higher and decrease physique workout routines again to back. By designing the workout on this fashion so one muscle group can rest whereas the other is working, you may rapidly move all through the exercise session.

Plus, you can work more durable in every train since the simply labored muscle group can have an opportunity to relaxation when you’re performing the other.

Maintain The Weight Heavy:

One huge mistake that some men make when attempting to melt fats is lightening up the weight. They think that through the use of a lighter weight and working within the greater rep range, they’ll see quicker results.
Not so. The reality is that if you want to keep your lean muscle mass, it may be very important that you simply’re conserving the burden heavy. You should all the time try to be lifting the identical quantity of weight that you just have been earlier than in your muscle building workout program.

Your 20 Minute Circuit Exercise:

The following is your 20 minute exercise circuit. Carry out this thrice per week and you will be on track to success. Repeat this exercise twice through.

Superset:
Squats – 8 reps
Bench Press – eight reps
1 minute relaxation

Superset:
Deadlift – 8 reps
Bent Over Barbell Rows – 8 reps
1 minute rest

Superset:
Lunges – 10 reps
Dumbbell Shoulder Press – 10 reps
1 minute rest

Superset:
Hanging Leg Raise – 15 reps
Plank Exercise – 30-60 second hold

1 minute rest

If you happen to can stick to this workout program, get your eating regimen in order, after which use a fat burning supplement reminiscent of Phen375, it will not be long earlier than you’re achieving that total ripped look.

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Every now and then I catch myself stuck in the same routine and my workout starts to get a little boring. I know this is starting to happen when it gets easy to miss my regular workout. Recently, I noticed this had happened when I easily talked myself out of going to the gym for almost 2 weeks straight. Obviously, something needed to change. So here are a few ideas that I use from time to time just to spice up my workout. Give them a try, and I’m sure you’ll find some new excitement to your workout as well.

Change your Grip!

This is a small change compared to most of the others you can do, but one way to spice up your workout from time to time is to change the way you’re gripping the bar when doing barbell or machine exercises. One of my favorite grips is the palm grip. In fact, I’ve read several articles from fitness trainers and other professional athletes that suggest that on exercises like the bench press, you should only be using a palm grip.

So what is a palm grip? Let’s use the bench press as an example for the palm grip. Many of us have been guilty of using a standard grip on this exercise, myself included. A standard grip would be where you wrap your hand around bar as if you were holding a baseball bat. If you want a more effective bench press, try not wrapping your thumb around the bar. You might think that you’ll lose some stability by doing this, but I’ve never had that problem. You might have to bend your wrist a little more to compensate, or lower the weight just a little bit. The main benefit to using a palm grip on this type of exercise is that by putting your thumb in this position, you are reducing the amount of effort that your forearms will put into the exercise. Therefore, you chest and tricep muscles will have to work even harder to do the lift. Try this, and I’m sure you’ll notice a difference the next time you perform a bench press.

Try Trisets!

You’ve probably heard of super sets, where you do two exercise consecutively without resting in between. Have you ever tried doing three different exercises? This works extremely well with bicep exercises. The benefit to doing a triset with a bicep workout, is it allows you to hit the bicep really hard in three different ways. Here’s an example of a bicep triset: standing barbell curls, hammer curls, reverse barbell curls. You’ll also notice in this sequence that you have to change your grip with each set of the triset. This is the best way to utilize a triset. Here’s an example of a triset with triceps: straight bar cable push downs, rope cable push downs, reverse cable pushdowns. Again, the key here is to change the grip on each exercise. Give these a try, and I’m sure you’ll feel a new pump in whatever body part you utilize them with!

Change you Split!

Have you been following the same split routine for two long? Has your split routine consisted of chest and triceps, back and biceps, or something similar for several months? Try reversing your split or doing a 5 day split instead of a 3 day split. Do chest and biceps, back and triceps just to mix it up a little.

These are just a few basic ideas, but its always a good idea to mix up your routine on a continual basis. That way you can keep your body guessing and growing to adapt to the changes in stress that you place on your muscles.

As a Long Island Personal Trainer , we teach these types of principles to our clients.

For resources, see us at New York Personal Trainer

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