1 00:00:00,560 --> 00:00:04,840 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,880 --> 00:00:15,760 Speaker 1: I am Tom Holland, and this is Fitness Disrupted Dumbbells 3 00:00:16,480 --> 00:00:22,319 Speaker 1: one oh one. I realized that I have done a 4 00:00:22,360 --> 00:00:27,240 Speaker 1: handful of shows that involved dumbbells, including a recent one 5 00:00:27,320 --> 00:00:31,920 Speaker 1: called The Odd Dumbbell Workout, but I had not done 6 00:00:32,400 --> 00:00:35,839 Speaker 1: a show just on dumbells themselves. And when I do 7 00:00:35,960 --> 00:00:41,000 Speaker 1: a first episode of something that will have multiple episodes 8 00:00:41,040 --> 00:00:45,040 Speaker 1: to follow, I call it one oh one. So kind 9 00:00:45,080 --> 00:00:48,400 Speaker 1: of need to backtrack a little bit and just do 10 00:00:48,520 --> 00:00:55,120 Speaker 1: a quick episode about dumbbells themselves. And I have to 11 00:00:55,520 --> 00:00:59,880 Speaker 1: put it into context because we are still in the 12 00:01:00,040 --> 00:01:06,680 Speaker 1: pandemic as I record, about a year in and dumbbells 13 00:01:06,680 --> 00:01:11,959 Speaker 1: have been an enormous part of this pandemic for me, 14 00:01:12,120 --> 00:01:17,720 Speaker 1: for you, for people trying to exercise because the gym's closed, 15 00:01:17,760 --> 00:01:21,520 Speaker 1: and what happened there was a mad rush for home 16 00:01:21,600 --> 00:01:25,760 Speaker 1: exercise equipment. And this is a world that I've been 17 00:01:25,880 --> 00:01:29,440 Speaker 1: in for a very long time, and I often talked 18 00:01:29,440 --> 00:01:32,959 Speaker 1: about I've been in every single aspect of the fitness industry, 19 00:01:33,000 --> 00:01:35,720 Speaker 1: from owning a gym to being a trainer in a 20 00:01:35,760 --> 00:01:40,800 Speaker 1: gym group, exercise instructor, and now multiple other aspects of 21 00:01:40,800 --> 00:01:43,720 Speaker 1: the fitness industry, from writing books and doing videos and 22 00:01:44,080 --> 00:01:46,880 Speaker 1: consulting and apps and all that kind of stuff. But 23 00:01:46,959 --> 00:01:50,480 Speaker 1: I have been a part of the home exercise world 24 00:01:50,560 --> 00:01:53,200 Speaker 1: for a very long time now, starting when I was 25 00:01:53,240 --> 00:01:57,120 Speaker 1: fourteen with my own home Jim and now being the 26 00:01:57,320 --> 00:02:02,600 Speaker 1: fitness adviser to one of the top home exercise companies. 27 00:02:03,840 --> 00:02:06,440 Speaker 1: And as I've talked about, when the pandemic initially hit, 28 00:02:07,240 --> 00:02:11,000 Speaker 1: I got hit up from people I hadn't heard from 29 00:02:11,040 --> 00:02:15,640 Speaker 1: in decades, along with friends, and understandably so, they couldn't 30 00:02:15,639 --> 00:02:18,280 Speaker 1: get their dumbbells. They couldn't get their equipment that they 31 00:02:18,320 --> 00:02:20,480 Speaker 1: needed for the house. There was a mad rush on 32 00:02:20,760 --> 00:02:28,200 Speaker 1: toilet paper, hand sanitizer, and dumbbells. Who would have thought, seriously, 33 00:02:28,680 --> 00:02:31,520 Speaker 1: who would have thought that when a pandemic hit, that 34 00:02:31,639 --> 00:02:35,680 Speaker 1: dumbbells would be one of the top things that people 35 00:02:35,720 --> 00:02:39,600 Speaker 1: were seeking out and couldn't get. So we're gonna talk 36 00:02:39,600 --> 00:02:45,919 Speaker 1: about the benefits, just all about dumbbells, common mistakes I see, 37 00:02:47,040 --> 00:02:48,799 Speaker 1: and how to get the most out of them, and 38 00:02:48,840 --> 00:02:53,040 Speaker 1: why you probably need them, because if you have a home, 39 00:02:53,080 --> 00:02:56,560 Speaker 1: you have a home gym, and every home gym needs 40 00:02:56,639 --> 00:03:03,040 Speaker 1: to start with two things in mind, cardiovascular exercise and 41 00:03:03,120 --> 00:03:08,639 Speaker 1: strength training, and there are so many options within those 42 00:03:08,680 --> 00:03:12,880 Speaker 1: two worlds, regardless of what you read, and so many 43 00:03:12,919 --> 00:03:17,080 Speaker 1: articles that tell you there's one way, one type of 44 00:03:17,120 --> 00:03:21,040 Speaker 1: exercise equipment that's the best or the worst, one type 45 00:03:21,080 --> 00:03:28,360 Speaker 1: of strength training modality program that's the best or the worst. 46 00:03:28,760 --> 00:03:33,440 Speaker 1: Not true, raise your heart rate, lift heavy things. Whatever 47 00:03:33,520 --> 00:03:36,480 Speaker 1: way you want to do that is the way you 48 00:03:36,520 --> 00:03:39,720 Speaker 1: will do that, and the goal is to do it consistently. 49 00:03:40,640 --> 00:03:45,440 Speaker 1: That being said, I'm gonna preach about dumbbells during this 50 00:03:45,480 --> 00:03:49,160 Speaker 1: episode and give you the reasons why you should consider 51 00:03:49,760 --> 00:03:51,640 Speaker 1: adding them to your home gym if you have not, 52 00:03:51,880 --> 00:03:55,040 Speaker 1: and if you have them already, let me give you 53 00:03:56,160 --> 00:03:59,520 Speaker 1: more tips and tricks and how to get the most 54 00:03:59,520 --> 00:04:03,640 Speaker 1: out of that. All right, quick break, when we come back, 55 00:04:03,840 --> 00:04:18,599 Speaker 1: dumbells one oh one, we'll be right back. It's absolutely 56 00:04:18,640 --> 00:04:21,440 Speaker 1: amazing to me, as I said as I record this show, 57 00:04:21,600 --> 00:04:26,600 Speaker 1: about a year into the pandemic, and the number of 58 00:04:26,600 --> 00:04:31,400 Speaker 1: fake dumbbells that hit immediately again the specific brand of 59 00:04:31,440 --> 00:04:37,599 Speaker 1: the company that I advise. Within days, there were ads 60 00:04:37,640 --> 00:04:42,520 Speaker 1: on social media for these dumbells at a ridiculous price, 61 00:04:43,440 --> 00:04:45,240 Speaker 1: and I had many friends fault for it, and why 62 00:04:45,240 --> 00:04:48,680 Speaker 1: would you not. Pandemic had just hit mad rush to 63 00:04:48,760 --> 00:04:52,320 Speaker 1: get whatever you could in what you needed, and dumbells 64 00:04:52,320 --> 00:04:55,720 Speaker 1: were one of those things. And literally in days, these 65 00:04:55,760 --> 00:05:03,200 Speaker 1: sights went up, and dumbbells that normally sell for once 66 00:05:03,240 --> 00:05:07,800 Speaker 1: I'm thinking of around three hundred and fifty dollars, we're 67 00:05:07,800 --> 00:05:11,479 Speaker 1: being sold supposedly online for a hundred two hundred dollars 68 00:05:11,920 --> 00:05:15,240 Speaker 1: with free shipping. Now that should be a red flag 69 00:05:15,279 --> 00:05:19,279 Speaker 1: when you are buying dumbells that are fifty pounds apiece. 70 00:05:20,320 --> 00:05:24,160 Speaker 1: Free shipping is probably not gonna happen. But I get it, 71 00:05:25,440 --> 00:05:28,320 Speaker 1: and many people fell for it. And what I love 72 00:05:28,400 --> 00:05:30,640 Speaker 1: is that they were trying to get equipment for their house. 73 00:05:30,960 --> 00:05:34,719 Speaker 1: I didn't like that they were getting scammed, and I helped, 74 00:05:35,600 --> 00:05:38,320 Speaker 1: you know, stop some of those uh you know, call 75 00:05:38,400 --> 00:05:41,200 Speaker 1: attention to them and they went away, and people kind 76 00:05:41,200 --> 00:05:47,039 Speaker 1: of figured it out. But crazy times and dumbbells all 77 00:05:47,040 --> 00:05:51,280 Speaker 1: the rage, and I now see you know the price 78 00:05:51,680 --> 00:05:53,880 Speaker 1: on many of these, But I'm gonna talk about that 79 00:05:54,480 --> 00:05:57,440 Speaker 1: because when you price it out, maybe it's not as 80 00:05:57,520 --> 00:06:04,000 Speaker 1: expensive as we think or perceive. And that is very 81 00:06:04,040 --> 00:06:07,400 Speaker 1: similar to a gym membership. Gym membership is only as 82 00:06:07,480 --> 00:06:11,120 Speaker 1: expensive as the number of times you go. If you pay, 83 00:06:11,520 --> 00:06:17,360 Speaker 1: you know, for a gym and never go, is that 84 00:06:17,400 --> 00:06:21,600 Speaker 1: not more expensive than paying more but going frequently, especially 85 00:06:21,600 --> 00:06:22,800 Speaker 1: when you look at what you get out of it. 86 00:06:23,839 --> 00:06:29,320 Speaker 1: But I digress. Let me talk about because it's connected 87 00:06:29,400 --> 00:06:33,680 Speaker 1: to where I'll go with this. My first true home gym, 88 00:06:33,760 --> 00:06:37,440 Speaker 1: when I had the means and the space, I bought 89 00:06:37,720 --> 00:06:46,640 Speaker 1: a beautiful set, full set dozens of chrome, expensive chrome dumbells. 90 00:06:46,680 --> 00:06:50,599 Speaker 1: They were beautiful and they went from one end of 91 00:06:50,160 --> 00:06:53,760 Speaker 1: the home gym to the other, really nice to look at. 92 00:06:56,240 --> 00:06:59,560 Speaker 1: Waste of money and a waste of space. And so 93 00:06:59,600 --> 00:07:02,840 Speaker 1: I'm going to get to the options now that many 94 00:07:02,880 --> 00:07:07,760 Speaker 1: of you already know about. Many of you have, and 95 00:07:07,800 --> 00:07:11,280 Speaker 1: I should say and will say that if you have 96 00:07:11,480 --> 00:07:15,280 Speaker 1: the space and you want that, look more power to you. 97 00:07:16,240 --> 00:07:20,000 Speaker 1: But my goal, my job is to maximize space and 98 00:07:20,040 --> 00:07:24,320 Speaker 1: time and results. But again, if that's what you love, 99 00:07:24,440 --> 00:07:29,840 Speaker 1: then you've always wanted that rack of dumbbells awesome, and 100 00:07:30,240 --> 00:07:35,000 Speaker 1: for certain people and goals you actually might need those. 101 00:07:35,400 --> 00:07:41,360 Speaker 1: But most people want to maximize their space, maximize their dollars, 102 00:07:42,000 --> 00:07:44,480 Speaker 1: and that is what I will help you do in 103 00:07:44,560 --> 00:07:49,560 Speaker 1: this show. And so let's get right to the science 104 00:07:49,640 --> 00:07:53,360 Speaker 1: right without getting into studies. No studies needed today. This 105 00:07:53,440 --> 00:07:57,280 Speaker 1: is just you know, the basics of dumbbells and strength training. 106 00:07:58,320 --> 00:08:01,440 Speaker 1: But I often talk about how strength training is truly 107 00:08:01,480 --> 00:08:04,400 Speaker 1: the fountain of youth. It's truly the fountain of youth. 108 00:08:04,880 --> 00:08:07,440 Speaker 1: It's the title of the chapter in my book, The 109 00:08:07,440 --> 00:08:13,920 Speaker 1: Micro Workout Plan. And why is that? I will repeat 110 00:08:13,960 --> 00:08:16,320 Speaker 1: this over and over and over again because it is 111 00:08:16,360 --> 00:08:21,760 Speaker 1: so darn important. We need muscle for so many different 112 00:08:21,800 --> 00:08:25,360 Speaker 1: reasons and sarcopenia. The loss of muscle as we age 113 00:08:25,880 --> 00:08:28,520 Speaker 1: can pick a you know, thirty five. Somewhere around age 114 00:08:28,600 --> 00:08:32,960 Speaker 1: thirty five, it starts to decline, and that's bad on 115 00:08:33,040 --> 00:08:36,640 Speaker 1: so many fronts. It lowers your metabolism. So that's why 116 00:08:36,679 --> 00:08:39,280 Speaker 1: so many people say, Tom, I'm eating the same, I'm 117 00:08:39,320 --> 00:08:43,960 Speaker 1: exercising the same, but I'm losing muscle or I'm sorry, 118 00:08:43,960 --> 00:08:48,320 Speaker 1: I'm gaining weight. And quite often they are not doing 119 00:08:48,320 --> 00:08:51,640 Speaker 1: the strength training. So they're exercising, but it's mostly cardiovascular. 120 00:08:52,000 --> 00:08:55,840 Speaker 1: There's not enough preservation of the muscle mass, and so 121 00:08:55,880 --> 00:09:00,600 Speaker 1: strength training is essential as we age from a habitalism 122 00:09:00,720 --> 00:09:03,200 Speaker 1: and for quality of life. And that's why I truly 123 00:09:04,040 --> 00:09:07,160 Speaker 1: consider it. The fountain of youth is because it allows 124 00:09:07,200 --> 00:09:09,000 Speaker 1: us to do what we want to do injury free 125 00:09:09,160 --> 00:09:10,600 Speaker 1: for as long as we want to do it. That's 126 00:09:10,679 --> 00:09:14,880 Speaker 1: my goal for myself and for you, and so strength 127 00:09:14,880 --> 00:09:19,280 Speaker 1: training essential. We have to always preface these discussions with 128 00:09:19,360 --> 00:09:23,560 Speaker 1: that functional strength, the ability to do your activities of 129 00:09:23,640 --> 00:09:27,640 Speaker 1: daily living, the prevention of slips and falls. And if 130 00:09:27,640 --> 00:09:30,880 Speaker 1: you do slip and fall, you don't get injured the 131 00:09:30,880 --> 00:09:34,280 Speaker 1: way so many people do, where the injury is so 132 00:09:34,360 --> 00:09:40,040 Speaker 1: much less significant because you're stronger, because your bones are stronger, 133 00:09:40,440 --> 00:09:44,400 Speaker 1: because you fall the right way. You know, one of 134 00:09:44,440 --> 00:09:47,640 Speaker 1: my major concerns because one of my weak links or 135 00:09:47,760 --> 00:09:49,960 Speaker 1: my major weak link, or my ankles. When I run, 136 00:09:50,200 --> 00:09:52,360 Speaker 1: I'm one of those guys who just falls more frequently 137 00:09:52,400 --> 00:09:55,000 Speaker 1: than most. I will turn my ankle, and so running 138 00:09:55,040 --> 00:10:00,480 Speaker 1: trails is a challenge for me more than running on roads. 139 00:10:00,520 --> 00:10:02,600 Speaker 1: And so when I ran across the Rand Canyon and 140 00:10:02,640 --> 00:10:07,600 Speaker 1: back recently at A one, I was really worried about 141 00:10:07,640 --> 00:10:16,360 Speaker 1: falling and shockingly didn't happen once. And I attribute part 142 00:10:16,360 --> 00:10:20,800 Speaker 1: of that to going slowly, much slower and more cautious, 143 00:10:21,520 --> 00:10:24,840 Speaker 1: and also the strength training and not a lot and 144 00:10:24,880 --> 00:10:27,400 Speaker 1: a lot of that work is done with dumbbells, all right, 145 00:10:27,440 --> 00:10:30,800 Speaker 1: so let's get right into it. Dumbells. The benefits. The 146 00:10:30,840 --> 00:10:35,760 Speaker 1: benefits first of all, and and really importantly, at the 147 00:10:35,800 --> 00:10:40,600 Speaker 1: top of the list, the versatility. Now, I spent many 148 00:10:40,720 --> 00:10:44,040 Speaker 1: years designing and putting in home gyms for you know, 149 00:10:44,200 --> 00:10:49,960 Speaker 1: some people with the mean celebrity ceo s, you know, 150 00:10:50,040 --> 00:10:54,960 Speaker 1: white house people, huge home gems, and they would buy 151 00:10:55,600 --> 00:11:01,040 Speaker 1: expensive pieces of specific machines, leg presses, things like that. That. Sure, again, 152 00:11:01,080 --> 00:11:03,920 Speaker 1: if you have the space and the means, more power 153 00:11:04,040 --> 00:11:07,240 Speaker 1: to you. But more often than not, those machines were 154 00:11:07,280 --> 00:11:13,040 Speaker 1: not really used by many some dead and when you 155 00:11:13,080 --> 00:11:17,040 Speaker 1: are maximizing your dollars, maybe a calf raised machine is 156 00:11:17,080 --> 00:11:21,839 Speaker 1: not something you want to put in your home gym. 157 00:11:21,880 --> 00:11:25,400 Speaker 1: So versatility of dumbbells is at the top of the 158 00:11:25,480 --> 00:11:30,360 Speaker 1: list on why they are so valuable to a home 159 00:11:30,440 --> 00:11:35,480 Speaker 1: gym setup. There are literally an infinite number of exercises 160 00:11:35,520 --> 00:11:39,320 Speaker 1: you can do with dumbbells, infinite. So pick any piece 161 00:11:39,400 --> 00:11:43,679 Speaker 1: of exercise equipment, you know, the bicep machine, tricep all, 162 00:11:43,720 --> 00:11:45,520 Speaker 1: that kind of stuff, lap pull downs, all of those 163 00:11:45,640 --> 00:11:51,680 Speaker 1: muscles can be targeted in multiple, multiple ways with dumbells. 164 00:11:52,520 --> 00:11:56,559 Speaker 1: You can work your body from head to toe, including 165 00:11:56,559 --> 00:12:02,880 Speaker 1: your abdominals with dumbells, which again many people have figured out, 166 00:12:03,720 --> 00:12:05,600 Speaker 1: although I've been screaming it from the top of my 167 00:12:05,679 --> 00:12:09,080 Speaker 1: lungs in the top of buildings for years about how 168 00:12:09,240 --> 00:12:11,480 Speaker 1: you should have a home gym and how you should 169 00:12:11,480 --> 00:12:15,120 Speaker 1: have this equipment, and it took a pandemic for many 170 00:12:15,120 --> 00:12:21,320 Speaker 1: people to figure that out. But you can get a 171 00:12:21,360 --> 00:12:26,600 Speaker 1: total body workout with these two or if you have 172 00:12:26,679 --> 00:12:28,360 Speaker 1: multiple sets, we'll talk about how you can do it 173 00:12:28,400 --> 00:12:33,040 Speaker 1: with two, but with thumbos head to toe, head to 174 00:12:33,200 --> 00:12:38,560 Speaker 1: toe and number two many of you say, okay, what 175 00:12:38,640 --> 00:12:42,280 Speaker 1: about cardio. Still want you to consider and find space 176 00:12:42,320 --> 00:12:47,000 Speaker 1: if you can for that cardio machine in your home 177 00:12:47,040 --> 00:12:49,440 Speaker 1: as well, if you don't have it yet. You know, 178 00:12:49,520 --> 00:12:52,640 Speaker 1: whether it's a bike or a treadmill, or a stepper 179 00:12:53,120 --> 00:12:56,680 Speaker 1: or an elliptical or a rower, something that you love 180 00:12:57,720 --> 00:13:00,320 Speaker 1: and that will work for many people in your family 181 00:13:00,360 --> 00:13:05,080 Speaker 1: if you have multiple people living there. But you can 182 00:13:05,160 --> 00:13:08,880 Speaker 1: also get a cardiovascular benefit. Not the same as doing 183 00:13:08,960 --> 00:13:14,280 Speaker 1: sprints on the treadmill or you know, hard row workout, 184 00:13:14,400 --> 00:13:17,439 Speaker 1: rowing workout, but you can get a significant cardiovascular benefit 185 00:13:17,480 --> 00:13:21,600 Speaker 1: from using dumbbells. You know, I did a bunch of 186 00:13:21,720 --> 00:13:24,680 Speaker 1: DVD programs over the year's Supreme nine d day. You 187 00:13:24,720 --> 00:13:28,240 Speaker 1: swing dumbells around, you do a circuit training workout with 188 00:13:28,360 --> 00:13:32,280 Speaker 1: little to no rest, and you know, body weight cardio 189 00:13:32,320 --> 00:13:37,240 Speaker 1: intervals thrown in get an amazing workout. So if you say, Tom, 190 00:13:37,280 --> 00:13:40,480 Speaker 1: I can't afford don't have a space for a big, 191 00:13:40,600 --> 00:13:44,120 Speaker 1: bulky treadmill or bike, an expensive bike right now, you 192 00:13:44,160 --> 00:13:50,240 Speaker 1: don't need it if health is your goal, So dumbbells 193 00:13:50,760 --> 00:13:55,880 Speaker 1: you can get strength and cardiovascular benefit when you do 194 00:13:55,960 --> 00:14:02,760 Speaker 1: circuit training workouts where you move quickly, full body designed well. 195 00:14:04,679 --> 00:14:09,600 Speaker 1: You could keep that art right up and get a 196 00:14:09,679 --> 00:14:17,160 Speaker 1: significant cardiovascular benefit from it. Number three the freedom of movement, 197 00:14:17,200 --> 00:14:20,040 Speaker 1: and this ties into versatility and a couple of the 198 00:14:20,040 --> 00:14:25,120 Speaker 1: other points. But freedom of movement is huge so many people. 199 00:14:25,880 --> 00:14:29,600 Speaker 1: When you have a machine, it limits that movement. Right 200 00:14:29,600 --> 00:14:33,280 Speaker 1: you're doing a bicep curl or you're doing a leg extension, 201 00:14:34,240 --> 00:14:38,720 Speaker 1: and different sized people have different issues. You are just 202 00:14:38,880 --> 00:14:44,640 Speaker 1: targeting that one muscle. And even with a barbell, by 203 00:14:44,680 --> 00:14:48,880 Speaker 1: the way, if you do a barbell chess press, that 204 00:14:49,440 --> 00:14:53,560 Speaker 1: is going to put more pressure on your shoulders. Then dumbbells. 205 00:14:53,600 --> 00:14:57,360 Speaker 1: Because your hands are fixed, you don't have the freedom 206 00:14:57,400 --> 00:15:04,280 Speaker 1: of movement that you have with dumbbells. Same thing holds 207 00:15:04,320 --> 00:15:11,280 Speaker 1: true with barbell curls. Now, I'm not saying they're bad. 208 00:15:11,600 --> 00:15:15,480 Speaker 1: I'm just saying if you have issues different aches and pains, 209 00:15:16,760 --> 00:15:22,880 Speaker 1: elbow issues, maybe golfer's elbow, tennis elbow, certain exercises with 210 00:15:23,040 --> 00:15:28,720 Speaker 1: machines and even barbells can be problematic because you don't 211 00:15:28,800 --> 00:15:33,040 Speaker 1: have that freedom of movement that dumbells have. So that's 212 00:15:33,040 --> 00:15:38,120 Speaker 1: a great thing. That's a good thing. But there's also 213 00:15:38,120 --> 00:15:39,840 Speaker 1: what flip side I will get to that there usually 214 00:15:39,880 --> 00:15:43,800 Speaker 1: is we have to talk about both. So freedom of 215 00:15:43,840 --> 00:15:48,000 Speaker 1: movement unique three planes. You know, that's why you can 216 00:15:48,120 --> 00:15:52,160 Speaker 1: use a dumbbell as a kettlebell, swinging it chops things 217 00:15:52,200 --> 00:15:54,880 Speaker 1: like that. Freedom of movement. It's one of the huge 218 00:15:54,880 --> 00:15:59,920 Speaker 1: benefits scalability. You know, when I do my episodes on 219 00:16:00,040 --> 00:16:01,680 Speaker 1: power of the plank and the push up and the 220 00:16:01,720 --> 00:16:04,479 Speaker 1: squats and the lunges, when I talk about my favorite exercises, 221 00:16:04,840 --> 00:16:10,320 Speaker 1: they are my favorite because of several factors, including scalability. 222 00:16:10,560 --> 00:16:14,680 Speaker 1: That means that whether you are a complete beginner or 223 00:16:14,720 --> 00:16:18,120 Speaker 1: an advanced exerciser, those will work for you, but push 224 00:16:18,200 --> 00:16:20,040 Speaker 1: up a plank of squad of ones, you can modify it. 225 00:16:20,440 --> 00:16:24,520 Speaker 1: Same thing with dumbells. You go lighter, and you choose 226 00:16:24,520 --> 00:16:33,280 Speaker 1: different exercises, right, lighter and different exercises. But they are equipment. 227 00:16:33,320 --> 00:16:35,400 Speaker 1: You know, some people get on a rower and new 228 00:16:35,560 --> 00:16:38,280 Speaker 1: this is too hard, or a stepper certain you know, 229 00:16:38,560 --> 00:16:43,920 Speaker 1: machines just don't work for people. So the way you 230 00:16:44,080 --> 00:16:46,080 Speaker 1: use the way you use it, and the way you 231 00:16:46,120 --> 00:16:49,160 Speaker 1: design your program. If you're doing a circuit workout, the 232 00:16:49,160 --> 00:16:54,880 Speaker 1: the exercises you choose scalable, scalable, scalable. That's so important. 233 00:16:56,880 --> 00:17:01,360 Speaker 1: And let's go back to the space, say ving if 234 00:17:01,360 --> 00:17:05,720 Speaker 1: you are thinking about getting a total gym, which again 235 00:17:05,720 --> 00:17:07,320 Speaker 1: I will always say if you have the space and 236 00:17:07,359 --> 00:17:09,680 Speaker 1: the means and you want that, awesome, more power to you. 237 00:17:10,880 --> 00:17:14,560 Speaker 1: But the portability, the amount of space that dumbells take 238 00:17:14,640 --> 00:17:20,120 Speaker 1: up and the ability to move them out. And I've 239 00:17:20,160 --> 00:17:21,960 Speaker 1: had those clients, you know, back when I was a 240 00:17:21,960 --> 00:17:27,119 Speaker 1: trainer who had the multi station lap, pull down, leg press, 241 00:17:27,200 --> 00:17:30,639 Speaker 1: all of those things, bells and whistles, but that's not moving, 242 00:17:31,080 --> 00:17:34,119 Speaker 1: that's not moving, and you can run into issues with 243 00:17:34,200 --> 00:17:36,280 Speaker 1: the cables and you know, so it takes some maintenance. 244 00:17:36,400 --> 00:17:40,560 Speaker 1: Dumbbells not so much so the portability, the space saving, 245 00:17:41,480 --> 00:17:47,400 Speaker 1: especially people who live in apartments, college kids. The portability 246 00:17:47,440 --> 00:17:48,840 Speaker 1: is a huge thing. You put it under your bed, 247 00:17:49,119 --> 00:17:52,480 Speaker 1: put them in a closet, put it, you know, in 248 00:17:52,520 --> 00:17:57,280 Speaker 1: a cabinet so you can move them. That's huge. And 249 00:17:58,520 --> 00:18:03,920 Speaker 1: with the portability, I have been known on my two 250 00:18:03,920 --> 00:18:06,640 Speaker 1: weeks summer vacations Nantucket for the camp that I run 251 00:18:06,680 --> 00:18:10,320 Speaker 1: and family vacation, throw some dumbells in the back and 252 00:18:10,359 --> 00:18:12,280 Speaker 1: that goes to the one dumbell workout that I talked 253 00:18:12,280 --> 00:18:15,320 Speaker 1: about it Generally they were fifteens, either fifteen or twenties, 254 00:18:15,320 --> 00:18:19,280 Speaker 1: one set of fifteen or twenties. And now I will 255 00:18:19,320 --> 00:18:22,600 Speaker 1: often throw in the selectorized dumbells that I will get 256 00:18:22,600 --> 00:18:26,439 Speaker 1: to in a second. But you don't have to. I 257 00:18:26,480 --> 00:18:28,320 Speaker 1: could do a lot of what I needed to do 258 00:18:28,520 --> 00:18:31,960 Speaker 1: on vacation with one set of dumbells. You want to 259 00:18:32,000 --> 00:18:35,760 Speaker 1: hear that podcast that is the one dumbbell workout. You 260 00:18:35,800 --> 00:18:39,040 Speaker 1: can do it all right, you know what, final break 261 00:18:39,480 --> 00:18:43,399 Speaker 1: when we come back a couple more just benefits points 262 00:18:43,440 --> 00:18:46,520 Speaker 1: about dumbbells, and then I'm gonna give you a couple 263 00:18:46,520 --> 00:18:49,840 Speaker 1: of common mistakes, and then my final recommendations on what 264 00:18:49,880 --> 00:18:52,080 Speaker 1: you should get if you don't have them yet, or 265 00:18:52,119 --> 00:18:54,199 Speaker 1: what you should maybe add or think about if you 266 00:18:54,200 --> 00:18:56,080 Speaker 1: already have all. Right, final break, we'll be right back 267 00:19:07,080 --> 00:19:12,800 Speaker 1: talking about dumbbells. Dumbells one oh one, just something that 268 00:19:13,680 --> 00:19:16,919 Speaker 1: years from now will still be around. And I know 269 00:19:17,040 --> 00:19:19,879 Speaker 1: we are living in an incredible time. My social media 270 00:19:20,000 --> 00:19:23,400 Speaker 1: feed is filled with, as I'm sure yours is, all 271 00:19:23,440 --> 00:19:27,480 Speaker 1: of that latest technology things you put on walls and 272 00:19:27,680 --> 00:19:33,880 Speaker 1: different kinds of computerized resistance. And that's great and I'm 273 00:19:34,000 --> 00:19:37,760 Speaker 1: all for all that stuff. But I'm still gonna do 274 00:19:37,800 --> 00:19:41,120 Speaker 1: my push ups. I'm still gonna use my dumbbells. I'm 275 00:19:41,119 --> 00:19:42,960 Speaker 1: still gonna strap on my shoes and go out for 276 00:19:43,000 --> 00:19:48,560 Speaker 1: a run. No matter what that technology is, I'll use 277 00:19:48,640 --> 00:19:51,639 Speaker 1: it and I'll enjoy it. But at the end of 278 00:19:51,640 --> 00:19:55,199 Speaker 1: the day, right now, I'm sticking with what works and 279 00:19:55,280 --> 00:19:58,280 Speaker 1: has worked for a really long time, and dumbbells are 280 00:20:00,000 --> 00:20:07,119 Speaker 1: an example of that. Uh. Convenience cannot overlook the convenience factor. 281 00:20:07,160 --> 00:20:10,880 Speaker 1: It is everything, and that is why during a pandemic, 282 00:20:11,160 --> 00:20:14,440 Speaker 1: when gyms were closed and are still closed, so many 283 00:20:14,480 --> 00:20:19,359 Speaker 1: people are getting them. For their homes and convenience goes 284 00:20:19,400 --> 00:20:25,880 Speaker 1: to what I talk about incessantly about what my most 285 00:20:25,920 --> 00:20:28,800 Speaker 1: recent book is about, the micro workout plan, getting shorter 286 00:20:28,840 --> 00:20:32,560 Speaker 1: workouts in throughout your day. Yes you can go to 287 00:20:32,600 --> 00:20:37,119 Speaker 1: the gym, Yes they will always be around, but that 288 00:20:37,200 --> 00:20:39,800 Speaker 1: is an adjunct to what you do for the rest 289 00:20:39,880 --> 00:20:42,639 Speaker 1: of the day and the weeks. You go to the 290 00:20:42,640 --> 00:20:46,560 Speaker 1: gym an hour, four times, five times a week, still 291 00:20:46,600 --> 00:20:49,120 Speaker 1: a lot of time to undo that if you don't 292 00:20:49,119 --> 00:20:51,320 Speaker 1: move and you don't eat right. So the workouts and 293 00:20:51,359 --> 00:20:53,840 Speaker 1: the movement you do at home. And many people don't 294 00:20:53,880 --> 00:20:55,440 Speaker 1: want to go to the gym, and many people will 295 00:20:55,480 --> 00:20:59,119 Speaker 1: not even be going back anytime soon at least, So 296 00:20:59,200 --> 00:21:02,640 Speaker 1: the convenience of halfing it in your home. I've been 297 00:21:02,680 --> 00:21:05,480 Speaker 1: doing this since I was a teenager. You know, five 298 00:21:05,640 --> 00:21:10,120 Speaker 1: ten minutes of arm workout, Sun's out, guns at workout, 299 00:21:10,640 --> 00:21:14,399 Speaker 1: you know, five ten minutes of a core routine using dumbbells, 300 00:21:16,119 --> 00:21:22,280 Speaker 1: twenty minutes total body circuit with dumbbells. So the convenience 301 00:21:22,280 --> 00:21:25,199 Speaker 1: of being able to work out and get in a 302 00:21:25,280 --> 00:21:27,720 Speaker 1: great workout in the privacy of your own home whenever 303 00:21:27,800 --> 00:21:29,399 Speaker 1: you want, in the time it takes you to go 304 00:21:29,480 --> 00:21:31,840 Speaker 1: to the gym many times. In the time it takes 305 00:21:31,840 --> 00:21:34,639 Speaker 1: you to get undressed at the gym, you are done 306 00:21:35,760 --> 00:21:38,320 Speaker 1: because it's not about sixty minutes, it's not about thirty minutes. 307 00:21:38,359 --> 00:21:43,560 Speaker 1: It's about consistency. And dumbbells afford you that ability to 308 00:21:43,680 --> 00:21:47,119 Speaker 1: be consistent and to do it whenever you feel like 309 00:21:47,200 --> 00:21:51,320 Speaker 1: it goes for cardio and it goes for strength. That 310 00:21:51,520 --> 00:21:55,159 Speaker 1: is what so many of you are finally learning with 311 00:21:55,240 --> 00:21:59,639 Speaker 1: the pandemic. Let me give you three more final points, 312 00:21:59,640 --> 00:22:02,920 Speaker 1: but that one is probably should have been number one 313 00:22:03,000 --> 00:22:09,240 Speaker 1: or two. Convenience. Convenience, convenience. So many people have never 314 00:22:09,280 --> 00:22:11,040 Speaker 1: been to the gym, don't want to go to the gym. 315 00:22:11,080 --> 00:22:15,720 Speaker 1: And you don't have to have everything you need in 316 00:22:15,720 --> 00:22:17,400 Speaker 1: the privacy of your own home now that you didn't 317 00:22:17,440 --> 00:22:21,160 Speaker 1: necessarily have five years ago. We're living in incredible times 318 00:22:21,160 --> 00:22:23,000 Speaker 1: when it comes to health and wellness, both good and bad, 319 00:22:25,840 --> 00:22:28,320 Speaker 1: because activity has been taken out of our lives. But 320 00:22:28,440 --> 00:22:33,720 Speaker 1: you have the ability to access what you need if 321 00:22:33,720 --> 00:22:36,639 Speaker 1: you want to and when you want to, at any 322 00:22:36,680 --> 00:22:41,200 Speaker 1: moment in time, oftentimes for free. By the way, and 323 00:22:41,240 --> 00:22:43,800 Speaker 1: speaking of that cost, now I know you look at 324 00:22:44,040 --> 00:22:46,640 Speaker 1: let's get right to selectrized dumbells. What are those? Those 325 00:22:46,680 --> 00:22:49,600 Speaker 1: are one set of dumbells that range and weights. You 326 00:22:49,640 --> 00:22:53,119 Speaker 1: turn a dial and you can go from five to 327 00:22:53,440 --> 00:22:56,960 Speaker 1: fifty two pounds, ten to ninety pounds depending on the 328 00:22:57,040 --> 00:23:00,320 Speaker 1: dumbells you buy. That replaced my super expend and sive 329 00:23:00,720 --> 00:23:05,280 Speaker 1: set of chrome dumbbells, and if you priced out, depending 330 00:23:05,359 --> 00:23:10,080 Speaker 1: on what you got the number. So not only from 331 00:23:10,080 --> 00:23:14,439 Speaker 1: a space saving point of view, but money, how much 332 00:23:14,440 --> 00:23:18,119 Speaker 1: would it cost you to buy thirty different sets of dumbells? 333 00:23:18,880 --> 00:23:23,680 Speaker 1: Because the dumbbells I'm thinking of they range in weight, 334 00:23:23,720 --> 00:23:27,200 Speaker 1: by the way, two and a half pound increments. That's 335 00:23:27,320 --> 00:23:31,159 Speaker 1: huge and that goes to my odd dembo workout. So 336 00:23:31,200 --> 00:23:34,040 Speaker 1: in other words, many people have a set of tens, 337 00:23:34,480 --> 00:23:36,840 Speaker 1: a set of thirties, and a set of you know, 338 00:23:37,240 --> 00:23:40,120 Speaker 1: two pound dumbbells, and you try to do your entire 339 00:23:40,160 --> 00:23:42,080 Speaker 1: body with that, and that's a problem. So when you 340 00:23:42,200 --> 00:23:44,960 Speaker 1: have selectrized dumbells that go up in two and a 341 00:23:44,960 --> 00:23:47,520 Speaker 1: half pound increments, that is amazing because it allows you 342 00:23:47,600 --> 00:23:51,840 Speaker 1: to progress what intelligently that you're not making these huge 343 00:23:51,920 --> 00:23:56,600 Speaker 1: jumps for small muscle groups. Five pounds for front raises 344 00:23:56,720 --> 00:23:58,920 Speaker 1: for some people is a huge jump going from ten 345 00:23:58,960 --> 00:24:02,880 Speaker 1: to fifteens, from ten to twelve and a half doable. 346 00:24:03,680 --> 00:24:05,359 Speaker 1: So my point is this, when you look at what 347 00:24:05,640 --> 00:24:08,360 Speaker 1: some of these selectorized dumbells cost, Yes, it's an investment, 348 00:24:10,320 --> 00:24:12,399 Speaker 1: but price it out. What would it cost you to 349 00:24:12,480 --> 00:24:16,600 Speaker 1: buy the entire ten thirty sets that you're getting. You 350 00:24:16,680 --> 00:24:19,920 Speaker 1: go ten to ninety pounds that one of these dumbbells. 351 00:24:19,920 --> 00:24:23,960 Speaker 1: Selectorized dumbells does tend to ninety that's a lot of dumbells. 352 00:24:26,160 --> 00:24:28,919 Speaker 1: It's a lot of dumbells. And let me throw in 353 00:24:28,960 --> 00:24:33,760 Speaker 1: there by the way, neoprene type dumbbells less expensive. Chrome 354 00:24:34,040 --> 00:24:36,920 Speaker 1: dumbbells up there with the most. So there's a range. 355 00:24:37,080 --> 00:24:39,640 Speaker 1: So in other words, you can buy five pound dumbells 356 00:24:39,680 --> 00:24:41,880 Speaker 1: that range in price depending on what they are made 357 00:24:41,880 --> 00:24:44,800 Speaker 1: out of, so know that. And especially when they're lighter 358 00:24:44,880 --> 00:24:49,159 Speaker 1: dumbells like the twos, threes, fours, five near prene, you know, 359 00:24:49,640 --> 00:24:54,280 Speaker 1: different materials, Cheaper materials all you need. So quite often 360 00:24:54,400 --> 00:24:58,399 Speaker 1: it's just the aesthetic appeal. And when you get up 361 00:24:58,440 --> 00:25:03,680 Speaker 1: to fifty seventy hundred pounds dumbbells that are chrome, you're 362 00:25:03,680 --> 00:25:09,680 Speaker 1: paying a lot of money. So my point is selectorized dumbells, 363 00:25:09,760 --> 00:25:15,760 Speaker 1: many different brands, are a great idea for the vast 364 00:25:15,760 --> 00:25:17,840 Speaker 1: majority of you who are putting together home Jim's and 365 00:25:17,880 --> 00:25:22,359 Speaker 1: if you have them already, awesome. And finally I have 366 00:25:22,440 --> 00:25:26,200 Speaker 1: to throw in my prehab, my prehab, and it goes 367 00:25:26,240 --> 00:25:29,000 Speaker 1: to convenience and it goes to fountain of youth. So 368 00:25:29,040 --> 00:25:32,000 Speaker 1: if you don't know my theory and not mine, but 369 00:25:32,080 --> 00:25:34,280 Speaker 1: I talk about it quite often, it's in the micro 370 00:25:34,359 --> 00:25:38,680 Speaker 1: workout plan as well. It's about preventing injury. It's about 371 00:25:38,760 --> 00:25:42,440 Speaker 1: doing the exercises, especially as we get older. I am, 372 00:25:42,480 --> 00:25:46,840 Speaker 1: you know, turning fifty two injury free, but the vast 373 00:25:46,880 --> 00:25:49,919 Speaker 1: majority of the exercises I do in my workouts now 374 00:25:50,520 --> 00:25:54,160 Speaker 1: are to prevent injury. It's not about vanity the way 375 00:25:54,160 --> 00:25:57,400 Speaker 1: it was in the past. I'm not doing as many 376 00:25:57,440 --> 00:25:59,840 Speaker 1: bicep curls as I used to. I'm doing more shoulder 377 00:25:59,880 --> 00:26:04,080 Speaker 1: internal external rotation and lunges and squats to strengthen the 378 00:26:04,400 --> 00:26:07,680 Speaker 1: muscles around my knees. So when you have dumbbells at home, 379 00:26:08,400 --> 00:26:11,760 Speaker 1: you can do those exercises in the privacy of your 380 00:26:11,800 --> 00:26:16,160 Speaker 1: own home, or you can do those dumbbell exercises at rehab. 381 00:26:16,200 --> 00:26:17,840 Speaker 1: Because you didn't do them in the privacy of your 382 00:26:17,840 --> 00:26:20,520 Speaker 1: own home, and I suggest you do them in the 383 00:26:20,520 --> 00:26:23,480 Speaker 1: privacy of your own home. And you can do five 384 00:26:23,520 --> 00:26:27,919 Speaker 1: minutes of shoulder exercises, internal external rotation, you can do, 385 00:26:29,160 --> 00:26:32,919 Speaker 1: you know, whatever body parts you need to do. That 386 00:26:33,000 --> 00:26:38,760 Speaker 1: are your weak links at any time of day. And 387 00:26:38,800 --> 00:26:44,760 Speaker 1: that's everything when it comes to being healthy. Let me 388 00:26:44,760 --> 00:26:47,840 Speaker 1: throw in one more forgot skipped over sports performance. Got 389 00:26:47,840 --> 00:26:50,840 Speaker 1: to throw that in there. Whether you're a runner, a cyclist, 390 00:26:50,960 --> 00:26:54,880 Speaker 1: the triathletes, you've got kids who are playing baseball, whatever 391 00:26:55,000 --> 00:27:00,560 Speaker 1: your sport, you know, recreational golfers, whatever it is. Dumb 392 00:27:00,600 --> 00:27:05,679 Speaker 1: bells will help with every single sport I just spoke of, 393 00:27:05,760 --> 00:27:08,080 Speaker 1: and all the ones I I you know, don't have 394 00:27:08,119 --> 00:27:11,439 Speaker 1: time to include because of what I talked about at 395 00:27:11,440 --> 00:27:14,200 Speaker 1: the beginning, freedom of movement, the fact you can use 396 00:27:14,240 --> 00:27:18,199 Speaker 1: them in all three planes. You need to balance and 397 00:27:18,320 --> 00:27:21,920 Speaker 1: use stability when you use dumbells. And so I'm gonna 398 00:27:22,000 --> 00:27:25,240 Speaker 1: end with that. That is the flip side. So with 399 00:27:25,280 --> 00:27:29,080 Speaker 1: the good comes the challenge. Right, Machines that so many 400 00:27:29,080 --> 00:27:31,920 Speaker 1: people say are worthless don't give you functional strength. It's 401 00:27:31,920 --> 00:27:35,880 Speaker 1: absolute garbage strength of strength. But when you're starting out 402 00:27:36,200 --> 00:27:37,399 Speaker 1: or you have an injury. Why do you think they 403 00:27:37,400 --> 00:27:40,400 Speaker 1: put you on machines because you don't have to worry 404 00:27:40,400 --> 00:27:45,000 Speaker 1: about balancing, coordination, and cour stability, So you have to 405 00:27:45,040 --> 00:27:47,800 Speaker 1: be careful. You have to be careful. With the good 406 00:27:47,800 --> 00:27:50,160 Speaker 1: comes the bad. With that freedom of movement comes increased 407 00:27:50,640 --> 00:27:54,560 Speaker 1: chance of injury, and that leads perfectly into common mistakes 408 00:27:56,480 --> 00:27:58,440 Speaker 1: going too heavy and too light. One of the first 409 00:27:58,440 --> 00:28:01,680 Speaker 1: episodes I did here on Fitness Disrupted, and I talked 410 00:28:01,680 --> 00:28:05,000 Speaker 1: about it all the time. Many people use weights that 411 00:28:05,040 --> 00:28:07,679 Speaker 1: are too heavy, and many people use weights that are 412 00:28:07,680 --> 00:28:11,640 Speaker 1: too light, and both prevent you from getting the results 413 00:28:11,960 --> 00:28:14,879 Speaker 1: you are seeking. And I see this all the time 414 00:28:14,960 --> 00:28:19,840 Speaker 1: with dumb bells, doing lunges, walking lunges with heavy dumbbells. 415 00:28:19,920 --> 00:28:24,399 Speaker 1: My mom, my hundred five pound mom, when she had 416 00:28:24,440 --> 00:28:27,240 Speaker 1: a trainer back in the day Story for another day, 417 00:28:28,359 --> 00:28:30,399 Speaker 1: but the trainer had her doing walking lunges out of 418 00:28:30,400 --> 00:28:34,080 Speaker 1: the gate with thirty pound dumbells. She weighed a hundred pounds. Ridiculous. 419 00:28:34,560 --> 00:28:36,040 Speaker 1: And I see this at the gym all the time, 420 00:28:36,359 --> 00:28:39,320 Speaker 1: people doing walking lunges with half an inch of movement 421 00:28:40,320 --> 00:28:43,000 Speaker 1: range of motion. I was trying to say, because the 422 00:28:43,000 --> 00:28:45,560 Speaker 1: weights are too heavy, so don't go too heavy and 423 00:28:45,560 --> 00:28:48,560 Speaker 1: don't go too light. You need the last few repetitions 424 00:28:48,600 --> 00:28:51,360 Speaker 1: to be difficult without losing form while you use a 425 00:28:51,360 --> 00:28:55,880 Speaker 1: full range of motion, okay, and you don't want to 426 00:28:56,320 --> 00:28:58,680 Speaker 1: use them when you don't need to. And this goes 427 00:28:58,720 --> 00:29:00,960 Speaker 1: to lunges. So often I see people just do the lunge. 428 00:29:01,400 --> 00:29:03,320 Speaker 1: Do a lunge with a full range of motion, slowly 429 00:29:04,200 --> 00:29:06,400 Speaker 1: and see how difficult that is. Slow it down, Slow down. 430 00:29:06,440 --> 00:29:10,520 Speaker 1: The East Centric another podcast I did. Okay, So dumbbells 431 00:29:10,520 --> 00:29:14,000 Speaker 1: are awesome when you use them correctly. Is the common mistake. 432 00:29:14,000 --> 00:29:15,840 Speaker 1: I'm gonna leave it at that. The too heavy, the 433 00:29:15,880 --> 00:29:20,240 Speaker 1: two light, and actually the final would be the proper 434 00:29:20,240 --> 00:29:26,080 Speaker 1: form I have here. You need to use proper form. 435 00:29:26,120 --> 00:29:29,000 Speaker 1: And you can't fall into the trap of making things 436 00:29:29,000 --> 00:29:32,160 Speaker 1: so complicated because you saw on Instagram video where someone 437 00:29:32,200 --> 00:29:35,080 Speaker 1: stood on a bow sue swinging you know, a dumbbell 438 00:29:35,280 --> 00:29:40,080 Speaker 1: wearing a weight vest, you know, on one leg. Great, 439 00:29:40,840 --> 00:29:44,120 Speaker 1: don't fall into that trap of complexity, of of going 440 00:29:44,160 --> 00:29:47,320 Speaker 1: too heavy. Do the exercise with the correct weight and 441 00:29:47,440 --> 00:29:52,800 Speaker 1: the correct form. And that's the common mistakes, and those 442 00:29:52,800 --> 00:29:56,440 Speaker 1: are so important. It goes for everything, but especially dumbells. 443 00:29:56,480 --> 00:30:01,120 Speaker 1: Because of that freedom of movement. Actually, let me throw 444 00:30:01,200 --> 00:30:03,840 Speaker 1: in a final one just came to mind, just putting 445 00:30:03,880 --> 00:30:07,920 Speaker 1: dumbbells down. You pick up a heavy dumbell, you gotta 446 00:30:07,920 --> 00:30:11,040 Speaker 1: put it down with proper form as well, loading your 447 00:30:11,040 --> 00:30:14,160 Speaker 1: spine inflection. Putting a dumbbell down on the ground or 448 00:30:14,200 --> 00:30:18,640 Speaker 1: picking it up or two especially heavy ones, you can 449 00:30:18,680 --> 00:30:20,200 Speaker 1: hurt your back. And again you're not gonna hurt your 450 00:30:20,200 --> 00:30:23,840 Speaker 1: back necessarily at that moment, So you need proper form 451 00:30:24,120 --> 00:30:27,440 Speaker 1: during the exercises. You need proper form picking it up 452 00:30:27,480 --> 00:30:30,000 Speaker 1: and putting it down with the good comes to the bat. 453 00:30:30,880 --> 00:30:34,200 Speaker 1: But the bat is just about being smart, using the 454 00:30:34,280 --> 00:30:40,760 Speaker 1: right weight at the right time, with the right progression alright. Final, 455 00:30:41,520 --> 00:30:44,920 Speaker 1: a couple of recommendations. First and foremost, Hey, I'm a 456 00:30:44,920 --> 00:30:48,440 Speaker 1: fan of the selectorized dumbells. Even if I didn't work 457 00:30:48,480 --> 00:30:52,280 Speaker 1: with that company, I would have the selectorized dumbbells. They 458 00:30:52,360 --> 00:30:55,760 Speaker 1: make sense in the space category, they make sense in 459 00:30:55,800 --> 00:30:59,600 Speaker 1: the price category, and the portability everything I went over 460 00:31:00,200 --> 00:31:03,880 Speaker 1: selectorized dumbells. So yes, you're gonna shout out a couple 461 00:31:03,960 --> 00:31:05,800 Speaker 1: more dollars than if you just got two or three 462 00:31:05,800 --> 00:31:09,640 Speaker 1: sets of dumbells. But you're gonna have so many more options, 463 00:31:09,840 --> 00:31:14,800 Speaker 1: especially if you have kids teenagers. I should say, you 464 00:31:14,840 --> 00:31:18,040 Speaker 1: know husband, wife, boyfriend, girlfriend who are also using the 465 00:31:18,080 --> 00:31:20,880 Speaker 1: same set of dumbbells. So I'm a big fan of selectorized. 466 00:31:21,200 --> 00:31:26,120 Speaker 1: That being said, quite often the selectorized start at five 467 00:31:26,200 --> 00:31:30,160 Speaker 1: or ten pounds. So I also have a few inexpensive 468 00:31:30,280 --> 00:31:34,040 Speaker 1: neoprene dumbbells that are in the two, three, four five 469 00:31:34,080 --> 00:31:37,400 Speaker 1: pound range as well, and those are from my shoulder exercises. 470 00:31:37,840 --> 00:31:43,360 Speaker 1: Those are four my preh exercises, So think of that 471 00:31:43,440 --> 00:31:47,360 Speaker 1: as well, and especially true for the shoulder. You can 472 00:31:47,440 --> 00:31:50,040 Speaker 1: use fives and a couple of pounds more depending on 473 00:31:50,080 --> 00:31:54,440 Speaker 1: what you're doing. But having a couple set of light 474 00:31:54,560 --> 00:31:58,760 Speaker 1: dumbbells that aren't selectorized, going to use those two and 475 00:31:58,800 --> 00:32:03,600 Speaker 1: they're relatively in expense of as I said. And finally, 476 00:32:03,840 --> 00:32:08,280 Speaker 1: the most important part of the dumbbell issue, as I 477 00:32:08,320 --> 00:32:12,480 Speaker 1: have said and alluded to, is the plan. So you 478 00:32:12,560 --> 00:32:16,000 Speaker 1: have the dumbells. I have done so many workouts, by 479 00:32:16,000 --> 00:32:19,400 Speaker 1: the way, you can go on YouTube. Unfortunately, now when 480 00:32:19,440 --> 00:32:22,600 Speaker 1: you google my name and even fitness or exercise there 481 00:32:22,640 --> 00:32:24,960 Speaker 1: there is some other guy named Tom Holland I haven't 482 00:32:24,960 --> 00:32:28,160 Speaker 1: really talked about here on the show. But yeah, he's 483 00:32:28,160 --> 00:32:32,160 Speaker 1: gonna come up. But I've done a bunch for that company, 484 00:32:32,280 --> 00:32:37,360 Speaker 1: uh that I have alluded to. So find a reputable 485 00:32:37,440 --> 00:32:41,560 Speaker 1: plan to follow, you know, I did a program. There's 486 00:32:41,600 --> 00:32:45,760 Speaker 1: so many options, free and paid. But find a reputable person, 487 00:32:45,880 --> 00:32:48,480 Speaker 1: someone who motivates you, someone who knows what they're talking about, 488 00:32:48,720 --> 00:32:53,040 Speaker 1: someone who exhibits good form, not too hard for you, 489 00:32:53,560 --> 00:32:56,880 Speaker 1: right in your wheelhouse of skill level and fitness level, 490 00:32:57,840 --> 00:32:59,840 Speaker 1: and follow that. And it doesn't have to be videos. 491 00:32:59,840 --> 00:33:04,640 Speaker 1: By the way, I found the book that I followed 492 00:33:04,680 --> 00:33:09,240 Speaker 1: as a teenager with Franco Colombo, and I followed the 493 00:33:09,280 --> 00:33:14,040 Speaker 1: exercises in that book. And yes, I have written several 494 00:33:14,120 --> 00:33:16,880 Speaker 1: beat the gym and micro workout plan being two of 495 00:33:16,920 --> 00:33:19,320 Speaker 1: those that you can follow in book form as well. 496 00:33:19,800 --> 00:33:23,520 Speaker 1: So whether it's book form or video form or all 497 00:33:23,560 --> 00:33:27,120 Speaker 1: the digital platforms now that are available or YouTube videos 498 00:33:27,160 --> 00:33:29,800 Speaker 1: that are free, find a plan to follow and that 499 00:33:29,840 --> 00:33:32,160 Speaker 1: can be broken up. You can have an arm workout, 500 00:33:32,200 --> 00:33:35,920 Speaker 1: you can have a leg workout. You can break it 501 00:33:35,920 --> 00:33:38,520 Speaker 1: down into different body parts, not to target that area 502 00:33:38,760 --> 00:33:40,960 Speaker 1: topic for another show that we've talked about. You can't 503 00:33:41,000 --> 00:33:43,960 Speaker 1: spot reduce, but you can do it that way as well, 504 00:33:45,040 --> 00:33:52,840 Speaker 1: but find the right program from the right person demonstrating 505 00:33:53,000 --> 00:33:56,360 Speaker 1: the right form to do with that those dumbells, because 506 00:33:56,360 --> 00:33:58,160 Speaker 1: people look at those dumbells and they go, Okay, now 507 00:33:58,160 --> 00:34:01,360 Speaker 1: what I get it? Okay, I see the dumbells, and 508 00:34:01,440 --> 00:34:04,880 Speaker 1: that brings it all home, brings it all home to 509 00:34:05,600 --> 00:34:07,560 Speaker 1: the first benefit I talked about, the versatility. With the 510 00:34:07,680 --> 00:34:10,720 Speaker 1: versatility comes what the heck do I do with them? 511 00:34:10,760 --> 00:34:15,080 Speaker 1: And that is so often the case with fitness. It's 512 00:34:15,160 --> 00:34:20,880 Speaker 1: the best exercises, the best equipment doesn't tell you what 513 00:34:20,960 --> 00:34:25,000 Speaker 1: to do with them, but allows you that freedom. And 514 00:34:25,160 --> 00:34:28,440 Speaker 1: that's where you got to be careful. That's where you 515 00:34:28,520 --> 00:34:36,799 Speaker 1: have to follow the proper plan. Not a celebrity who 516 00:34:36,800 --> 00:34:41,920 Speaker 1: has no experience, just good genetics. Okay, with dumbbells that 517 00:34:41,960 --> 00:34:45,200 Speaker 1: are way too heavy or way too light, done way 518 00:34:45,200 --> 00:34:48,960 Speaker 1: too frequently, with a lot of momentum, things like that. 519 00:34:50,719 --> 00:34:55,680 Speaker 1: So there you go, dumbbells. Every home Jim needs cardio 520 00:34:55,800 --> 00:34:57,840 Speaker 1: and strength. If you have a home, you have a 521 00:34:57,880 --> 00:35:02,320 Speaker 1: home gym, and dumbells are us one of the greatest 522 00:35:02,360 --> 00:35:06,800 Speaker 1: investments in your health. If you have not yet rated 523 00:35:06,840 --> 00:35:09,839 Speaker 1: this show, please do so. Just take one second rate 524 00:35:09,840 --> 00:35:14,400 Speaker 1: the show, subscribe, subscribe to the podcast and if you 525 00:35:14,440 --> 00:35:16,560 Speaker 1: want to reach out, tom h Fit is Twitter and 526 00:35:16,600 --> 00:35:19,359 Speaker 1: Instagram for me, Tom h Fit getting ready to do 527 00:35:19,480 --> 00:35:23,120 Speaker 1: another listener mailbag show based on the questions that you 528 00:35:23,239 --> 00:35:25,200 Speaker 1: reach out to me with. So I love to hear 529 00:35:25,239 --> 00:35:27,600 Speaker 1: from you, Tom h Fit, Twitter and Instagram and you 530 00:35:27,600 --> 00:35:30,600 Speaker 1: can go right to Fitness Disrupted dot com reach out 531 00:35:30,640 --> 00:35:32,640 Speaker 1: to me through the site there again, if you want 532 00:35:32,680 --> 00:35:35,920 Speaker 1: a book, my most recent micro workout plan that has 533 00:35:36,800 --> 00:35:39,120 Speaker 1: the workouts I've been talking about the micro workouts, the 534 00:35:39,160 --> 00:35:41,479 Speaker 1: short workouts to do throughout the day. And by the way, 535 00:35:41,840 --> 00:35:45,960 Speaker 1: Body Waite and dumbbells, I I actually live by the 536 00:35:46,000 --> 00:35:48,880 Speaker 1: advice I give you people. Okay, that's one thing you 537 00:35:48,920 --> 00:35:51,600 Speaker 1: should absolutely know. I walked the walk and talk to talk, 538 00:35:51,719 --> 00:35:54,640 Speaker 1: so that is an option for you as well. And 539 00:35:54,680 --> 00:35:56,719 Speaker 1: thank you, thank you for listening. I can't believe I 540 00:35:56,760 --> 00:36:00,440 Speaker 1: hadn't done a show just specifically on dumbbells. And again, 541 00:36:00,480 --> 00:36:04,080 Speaker 1: it's the simplistic workouts and exercise and advice that is 542 00:36:04,160 --> 00:36:07,680 Speaker 1: often the most confusing because it sounds too easy to 543 00:36:07,680 --> 00:36:10,520 Speaker 1: be true, and you think you need to do more, 544 00:36:10,680 --> 00:36:12,759 Speaker 1: or you think you need to spend more, You think 545 00:36:12,760 --> 00:36:15,880 Speaker 1: you need to, you know, push yourself so much harder 546 00:36:15,920 --> 00:36:19,840 Speaker 1: and do extreme type exercises and programs. No, first and 547 00:36:19,840 --> 00:36:24,040 Speaker 1: foremost comes down to consistency, and that goes for exercise 548 00:36:24,120 --> 00:36:28,520 Speaker 1: and nutrition, and yes, your mental state. Because there are 549 00:36:28,520 --> 00:36:31,640 Speaker 1: three things we control, how much we move, what we 550 00:36:31,680 --> 00:36:36,400 Speaker 1: put into our mouths, and our attitudes. And that is awesome. 551 00:36:37,480 --> 00:36:41,960 Speaker 1: I am Tom Holland. This is Fitness Disrupted. Believe in Yourself. 552 00:36:46,920 --> 00:36:50,480 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 553 00:36:50,600 --> 00:36:53,439 Speaker 1: more podcasts from my heart Radio, visit the i heart 554 00:36:53,480 --> 00:36:56,880 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 555 00:36:56,960 --> 00:36:57,720 Speaker 1: favorite shows.