26 February 2014

[Video] One Month Slim Down with Jillian Michaels

I hate running but that is not an excuse not to exercise.

I know running is a great workout but if I hate it the benefits are somewhat irrelevant. The key is to find something I enjoy, something that I won't quit. 

I started dumbbell training at home last year and fell in love with that. What can't you do with a pair of dumbbells? 

I stumbled across one of Jillian Micheal's workout video on YouTube and that is how I was introduced to compound exercise with dumbbell.
Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. 
I love this compound exercise ideas!

A great example of a compound exercise are:
  • Dumbbell squats with shoulder press
  • Lunge with dumbbell overhead press
  • Lateral lunge with single-arm dumbbell curl to overhead press
  • Squats to dumbell biceps curls
Why Use Compound Exercises? 

According to Sports Medicine, using more muscle groups. . . 
  • means more calories burned during exercise. 
  • simulates real-world exercises and activities. 
  • allows you to get a full body workout faster. 
  • improves coordination, reaction time and balance. 
  • improves joint stability and improves muscle balance across a joint. 
  • decreases the risk of injury during sports. 
  • keeps your heart rate up and provides cardiovascular benefits. 
  • allows you to exercise longer with less muscle fatigue. 
  • allows you to lift heavier loads and build more strength.
Workout Tutorial : One Month Slim Down with Jillian Michales

Top 35 Best Strength Training books:
  1. Strength Training For Women: Tone Up, Burn Calories, Stay Strong
  2. Strength Training for Beginners: A Step-By-Step Program to Prevent Osteoporosis and Stay Fit and Active for Life (Harperresource Books)
  3. Strength Training on the Ball: A Pilates Approach to Optimal Strength and Balance
  4. Strength Training Over 50: Stay Fit and Fabulous
  5. Quick Strength for Runners: 8 Weeks to a Better Runner's Body
  6. Strength Training For Runners: The Best Forms of Weight Training for Runners (Ultimate How To Guides) 
  7. Anatomy for Strength and Fitness Training: An Illustrated Guide to Your Muscles in Action
  8. Weight Training For Dummies
  9. You Are Your Own Gym: The Bible of Bodyweight Exercises
  10. Strength Training for Fat Loss 
  11. NSCA'S Essentials of Personal Training - 2nd Edition
  12. Science and Practice of Strength Training, Second Edition
  13. Zen of Dumbbell Training: How to use a Dumbbell for Health, Strength, Figure and Therapy
  14. The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
  15. 101 Ways to Work Out with Weights: Effective Exercises to Sculpt Your Body and Burn Fat!
  16. The Women's Health Big Book of Exercises: Four Weeks to a Leaner, Sexier, Healthier YOU!
  17. 1001 Dumbbell Exercises: A Compendium of Instructional Drawings
  18. Body for Life: 12 Weeks to Mental and Physical Strength
  19. Dumbbell Training for Strength And Fitness by Brzycki, Matt, Fornicola, Fred (2006) Paperback
  20. Resistance Band Workbook: Illustrated Step-by-Step Guide to Stretching, Strengthening and Rehabilitative Techniques
  21. The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades
  22. Enter The Kettlebell! Strength Secret of The Soviet Supermen
  23. Body Sculpting with Kettlebells for Women: Over 50 Total Body Exercises (Body Sculpting Bible).
  24. Strength Training for Sport 
  25. The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess 
  26. Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program 
  27. Strength Ball Training-2nd Edition 
  28. Strength Training for Golfers: A Proven Regimen to Improve Your Strength, Flexibility, Endurance, and Distance Off the Tee
  29. 101 Strength Training Workouts & Strategies (101 Workouts) 
  30. The Female Body Breakthrough: The Revolutionary Strength-Training Plan for Losing Fat and Getting the Body You Want 
  31. Lean, Long & Strong: The 6-Week Strength-Training, Fat-Burning Program for Women Power to the People! : Russian Strength Training Secrets for Every American
  32. Effective Strength Training: Analysis and Technique for Upper-Body, Lower-Body, and Trunk Exercises 
  33. Weight Training for Life (Cengage Learning Activities) 
  34. Weight Training Safely: The F.I.T.S. Way (Free of Injury & Target-Specific) : A Reference Guide and Injury Prevention Program 
  35. Essentials of Strength Training and Conditioning - 3rd Edition
What is your favorite strength training?

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  1. What a list! I decided this year I want to get toned but I'm scared of weights (especially at a gym). These videos are totally doable! Thanks for sharing!

  2. Thanks for sharing all of this information! Compound exercises are awesome. My "home gym" consists of one pair of 10-lb. dumbbells and it's crazy the amount of exercises I can do with just two dumbbells! I hope to grow my collection in the future, but it's better than nothing :)

    Jillian's Ripped in 30 video is my favorite!

    Amy @ http://livinglifetruth.blogspot.com/

  3. Wow, that's quite a list! I don't know if I'd enjoy reading about strength training. I think of it more as something to watch. The workouts I've done with weights the first time and with resistance band the second time I felt more going on with the resistance band.

  4. Broke and Bougie: I'm so glad you like the video. Thanks for commenting.
    Amy Will: I got the 8 lbs dumbbell but this is so heavy for me except for dumbbell deadlift. 8 lbs is just perfect. Other moves I will use 4 lbs. I can't handle more than that. I also love Jillian's Ripped in 30. I just need to build consistency in order to see result. I am so bad at it. Thanks for stopping by and leave comments.
    Cassandra Schmigotzki: I have never used resistance bands, but would love to try them! Thanks for visiting.

  5. Thanks for all the info! I recently started a "Shaping Up For Summer" link-up, which will run every Saturday through May, and I would LOVE it if you wanted to link up your fitness posts. Hope to see you there!

  6. Hi Megan Tenney, thanks for commenting. Link-up party sounds like a great idea. Will join you guys.


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