1. Dumbbells, your own body resistance
And a bench thoroughly work your targeted muscle plus the “stabilizer” muscles that surround the targeted area. Machines, on the other hand, work neither the muscles you’re trying to target nor the surrounding muscles adequately.
2. They “fit” anyone
Regardless of size or age, whereas machines are designed to fit an arbitrary “average” body standard.
3. Dumbbells allow your joints and muscles to follow a motion that is natural for your body
While machines force your joints, ligaments, tendons, and muscles to follow a “prescribed” motion that not only doesn’t work the surrounding muscle but also may be unnatural for you (potentially creating problems with certain joints, such as the knee, hip, shoulder, and elbow).
4. They allow you to train isolaterally
Which means you can train each side of your body separately and thus avoid muscle imbalances. Machines worsen any strength discrepancy (such as imbalanced strength with the legs, chest, back, or shoulders) that you may have now (a common problem).
5. They give you a minimum of 250 exercises
But most gym machines will only give you 1, and the “home gyms” sold on TV might give you a maximum of 20; because they’re machines, they are still inadequate exercises compared to dumbbell exercises.
All You Need To Do Now Is :Optimizing Your Workout
BEST TIME TO TRAIN
The morning time
You’ve probably heard it before, but a great time to exercise is in the morning because the day doesn’t get in the way. It sets the right tone for the day, and you don’t have to find time or energy later in the day. Because the 5-Factor only takes twenty-five minutes, it’s also simple to work out before your workday begins.
Coming home from work or over your lunch hour
If the morning time does not suit you, then anchor your workout slot to some other daily routine, such as coming home from work (stopping by the gym, or hitting the weights the moment you walk in your front door) or over your lunch hour.
Both workouts, of course, presuppose that you’ve had a good, such as a whey protein shake with berries or a piece of no-flour toast with some nonfat cream cheese. Your body naturally wants food every three to five hours that you’re awake; respect its wishes or you will cave in to the cravings.
The key point is this: any time can work, as long as you have natural energy at that time. Maybe nighttime is what fits you.
THE EQUIPMENT YOU NEED
Here it gets very easy.
All you need are dumbbells and a bench, even if you belong to a fancy gym.
If you will work out at home, I can suggest many places to find dumbbells and a weight bench. You can go to your local sporting goods shop, including those that carry used equipment, all of which you can find through your Yellow Pages. You can also check the Internet and search under “gym equipment,” “weight bench,” and/or “dumbbells.”
In terms of specific dumbbells there are the all-in-one varieties, such as:
Which offers two 5 to 50-pound dumbbells in which you use a pin to separate the weights. They cost several hundred dollars, however, so you may choose the more standard individual dumbbell, which can be everything from sand weights, to rubber-coated, hexagonal, and on up.
Two small dumbbell bars
The cheapest option of all is buying two small dumbbell bars, made up of plastic or steel, to which you add weight plates (buying four 2.5-pound, 5-pound, and 10-pound plates each gives you 5-pound, 10-pound, 15-pound, 20-pound, 25-pound, 30-pound, and 35-pound dumbbells).
For most women, two individual dumbbells at 3, 5, 8, 10, and 12 pounds will get you started. Men should get 10-pound, 15-pound, 20-pound, 25-pound, and 30-pound dumbbells.
If you realize that you need heavier weights
All you have to do is go out and buy some additional dumbbells; it can be a reward for your improving shape.
There is also a cardio component to the workout, of course. While you can go for a power walk or jog outside, you may prefer to work out in the privacy of your own home, especially if the outside environment isn’t always conducive to exercise.