Smart Girls Do Dumbbells

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Penguin, Apr 6, 2004 - Health & Fitness - 240 pages
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You've probably been dieting and exercising—or trying to—your entire life. You lose the weight; you gain it back. Or you lose most of the weight, but can't get those last stubborn 5 to 10 pounds to budge an inch. Or you exercise like mad, but still, the butt's a little saggy, the arm's a little flabby, and the belly's a little droopy. Why don't you have the body you always wanted? You may not know the real secrets of strength training and the magic of dumbbells. Judith Sherman-Wolin, exercise specialist at the UCLA Center for Nutrition, has developed a fast and easy dumbbell program that you can do at home and set up for less than it costs to go to a gym every month. You won't look like Arnold Schwarzenegger (who wants to anyway?) but you will watch your butt shrink, your abs flatten, and your arm muscles lengthen and firm. Say "hello" to your bikini and all those sleeveless tops you dreaded wearing when the weather got too hot to stay covered.

All you need is the motivation, and this book will keep you psyched. In Smart Girls Do Dumbbells you'll learn:

  • the complete 30-minute, 30-day, 30-way, start-to-finish program
  • how to melt away those stubborn pounds you've been trying to lose your entire adult life
  • how you can shape a body that burns more calories, even while you're plopped on the couch
  • inexpensive ways to build your own dumbbell gym
  • Judith's bonus ab-flattening recipes

Work out smarter, not harder. All it takes is 30 minutes for a leaner, healthier, sexier body!

 

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Contents

muscle is an antiaging tissue
muscle helps create a healthier body
muscle is empowering
how muscles work
GENDER
EXERCISE DESIGN AND STRUCTURE
Form and Technique Form and Technique Form and Technique
1 Personal Mission Statement
EXERCISE MAT
MIRROR
STEP STOOL
extra stuff thats fun to have
TUBES BANDS AND BALLS
Flat Bands
Balls
functional facts to get you started and to you going

2 Assignments
4 Exercise Schedule
5 Daily Workout Program
nowledge
results
SET REALISTIC GOALS
READJUST YOUR CONCEPT OF EXERCISE
DELETE GUILT
GO FOR CONVENIENCE
PRACTICE PATIENCE
TAKE PRIDE
ENJOY THE HIGH
all days are not created equal
sure its hard but it really does come naturally
the cant chant
understanding your own cants
holding on to motivation
dumbbells give results
dumbbells mimic reallife movements
dumbbells force you to use proper lifting techniques
dumbbells are inexpensive
take care of your heart
We Lift
YOUR EMOTIONAL HEART
stand tall
TEST YOUR POSTURE
the stretch recipes
hamstring hug
the lumbar twist
head and neck rotations
seated inner thigh stretch
have fun
eat wise but dont deny
wear properly exercise shoes
care for yourself physically and emotionally
ab anatomy
the coretransversus abdominis
external and internal obliques
lower abdominals and muscles of the pelvic floor
what will need to get started?
not a room of ones own
anatomy of a dumbbell
SELECTING THE APPROPRIATESIZED DUMBBELLS
COUNTING REPETITIONS AND SETS
TESTING THE WATERS
back of arms triceps
back of arms triceps
back of arms triceps
back of arms triceps
back of arms triceps
front of arms biceps
front of arms biceps
front of arms biceps
front of arms biceps
front of arms biceps
top of shoulders
top of shoulders deltoids
front of shoulders anterior deltoids
front of shoulders anterior deltoids
back of shoulders posterior deltoids
chest pectoralis major
chest pectoralis major
chest pectoralis major
chest pectoralis major
back trapezius latissimus dorsi and rhomboids
back trapezius latissimus dorsi and rhomboids
front of legs and buttocks quadriceps and gluteals
front of legs and buttocks quadriceps and gluteals
front of legs and buttocks quadriceps and gluteals
front of legs and buttocks quadriceps and gluteals
front of legs and buttocks quadriceps and gluteals
back of legs hamstrings and lower back
calves and ankles
calves and ankles
inner thighs adductors and abductors
front of legs and buttocks quadriceps and gluteals
back of legs hamstrings
chest arms back and core
waist external and internal obliques
outer thigh inner thigh and buttocks adductors and gluteals
about the thirtyday design
days and youre on your way exercise menu
Copyright

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About the author (2004)

Judith Sherman-Wolin is a health fitness practitioner, educator, journalist, produced screenwriter and health fitness activist. She is the exercise specialist at the UCLA Center for Human Nutrition and is a contributor to MSNBC Health, Fitness magazine, and oncology.com. Ms. Sherman-Wolin has two children and lives, writers, and exercises in Brentwood, California.

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