Fighting Fat The Dumbbell Way. Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. 1. The dumbbell doesn’t get enough credit next to its more popular relative, the barbell. Weight Loss Thanks! Bent over row. 1. Three simplest moves you need to lose weight. You may be able to find more information about this and similar content at piano.io, 4 Full Body Workouts to Build True Strength, The Best Bodyweight Exercises and Workouts, 6 Moves Arnold Used to Grow and Maintain Muscle, 10 of the Best Exercises for Geting Six-Pack Abs, Chest Exercises and Workouts to Build Bigger Pecs, Chris Hemsworth Looks Jacked in New Training Video, 10 Best Back Exercises For Building Muscle, How I Build My Body: Strongman Daniel Murakami. 3. This first workout includes a few dumbbell exercises for weight loss — like the dumbbell front squat and dumbbell lunges — as well as a few dumbbell exercises for your shoulders and back. Dumbbells provide an easy way to strength train without even leaving your house. b. DB Romanian deadlift 2. Somehow we tend to put the weights back on the rack when we want to focus on losing fat. Let's get one thing straight: Pumping out 100 triceps extensions with 2kg weights won't get rid of unwanted arm fat—nor will it make you any stronger. such as eating complex carbohydrates instead of simple carbohydrates 4. With weight lifting, your body continues to work long after you are done to help your muscles recover as well as giving your metabolism a hearty boost. Beginner: Reps 20 Weight: 1-2kg Intermediate: Reps 20 Weight: 2-3kg Advanced: Reps 20 reps plues 20 pulses Weight 4-5kg Area trained: Shoulders Holding a dumbbell in … Dumbbell exercises can certainly help you lose weight in the long run, but to really attack body fat, a combination of aerobic and resistance training is an effective strategy. Stand with both feet flat on the floor … 9. Kettlebell implementation can only lead to further success in the gym and in health. 5. Up the weight, show off. 5 Stackable Dumbbells That Will Kickstart Your Weight Loss Resolutions ... but they’re incredibly effective. Pause, then return to upright position. There are dumbbell exercises out there to target every major muscle group. Ed Cooper is the Deputy Digital Editor at Men’s Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more. “No amount of weight and no number of reps of tricep extensions will get rid of flabby underarms,” says Heidi Powell, co-host of Extreme Weight Loss. Keeping your core tensed, row the right dumbbell up to your abs then return to the start position. With proper diet and training, you can lose 1-2 kg of weight initially. Sprinkle a little bit of olympic weightlifting into your routine for a multidisciplinary fat-burn. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight loss and/or exercise regime. Kettler 2kg Aerobic Fitness Home Dumbbells with Hand Loop, $58.90 at Dick Smith. MayoClinic.com: Metabolism and Weight Loss – How You Burn Calories, Journal of Physiological Anthropology and Applied Human Science: The Effect of Combined Aerobic and Resistance Exercise Training on Abdominal Fat in Obese Middle-Aged Women, American Council on Exercise: Dumbbell Exercises. Still don't believe us? 4 simple reasons you still need exercise to lose weight, Three simple ways to lose weight without exercise. Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. Can you lose 2 kg a week? ... Great for weight loss burning calories & toning arms. Learning Proper Dumbbell Technique Select dumbbells of the appropriate weight. Squats, lunges and calf raises exercise the leg muscles and glutes. Rebel against your routine with the renegade row. Much like the squat, the traditional deadlift is one of the keys of fat-burning. Squat down and hold two dumbbells, with overhand grip, in front of your feet. First off, I'll repeat what you've probably heard many times: "Muscle burns fat". Do: 13-15 reps. a. Repeat with the left dumbbell to complete one rep. (Related: The 400-rep back attack workout). While walking without weights is perfectly beneficial, the added weight elevates the exercise to a new level. Stop eating simple sugar. Always use moderately heavy dumbbells that allow you to do 10 to 12 repetitions while maintaining good technique. 2. Not only will this turbo-charge your fat-loss, it'll also offer greater mobility that will translate into other workouts, aswell as offsetting posture issues originating from a desk-bound job. Dumbbell Clean. In fitness, these should always be a part of your goals. Slowly lift one leg straight behind you, bending the other slightly, and lean forward so that your arms lower the dumbbells towards the floor. Flip … If you have not … Each of the workouts outlined below can be scaled to make the workout easier by changing and/or the weight of the dumbbells or the amount of repetition. Weighted crunches target the abs and obliques for a firmer, sexy midsection. Why? Set up with your feet wider than a normal press-up to help and make sure your back is in line with the rest of your body — no dropping, gents. UK Fitness Neoprene coated dumbbell set. The dumbbell clean hits your quads, shoulders, arms and back in one move — ideal for a full-body burn if you're short on time and shorter on equipment. Joseph Eitel has written for a variety of respected online publications since 2006 including the Developer Shed Network and Huddle.net. 2. Eitel's health blog, PromoteHealth.info, has become an authority in the healthy-living niche. If you’re not sure how to choose the right dumbbell weight for your strength level, start with a smaller weight, like a 5 lb dumbbell. While many people consider dumbbells as far as gaining muscles, there is an after-consume after you prepare with dumbbells that prompt quick weight loss. Make each workout 30 to 60 minutes long and work at a moderate-to-vigorous pace to promote fat loss. Squat down and hold two dumbbells, with overhand grip, in front of your feet. Plain and simple: More muscle leads to more calories burned. Use a step high enough so that your leading knee is at a right angle. Go for 3-5 rounds and try and beat your number each time. Make better choices when eating. Concentration curls. Avoid Junk food. Exercise your arms with biceps curls, overhead triceps extensions, triceps kickbacks and concentration curls. According to a small 2014 study of people ages 18 to 24, the concentration curl … Targets: Back, glutes, biceps. Why are kettlebells so effective? As a general rule, you can perform 3 sets of the exercises with 10 reps. Step-Ups. You can exercise the chest and shoulders by doing bench presses, flyes, shoulder presses and lateral dumbbell raises. So, the more lean muscle you accumulate, the tighter your body will look and the more calories your body will naturally burn throughout the day. 3. 1. 3. In addition, dumbbells are more versatile than weight machines. Keep your shoulders and core tensed to support the dumbbell, and squat to a parallel level. A bicep curl is the standard bicep workout … The kettlebells' total body exercises enable you to gain strength, endurance, flexibility and weight loss. Tearing weights from the floor is hard to beat — for both upping testosterone and forging muscle — meaning it's just as effective with a pair of dumbbells, so you needn't wait for a barbell to free-up. Dumbbell exercises can certainly help you lose weight in the long run, but to really attack body fat, a combination of aerobic and resistance training is an effective strategy. How to lose 2kg in a week? We earn a commission for products purchased through some links in this article. Deadlifts, lateral dumbbell raises and dumbbell back extensions are effective back workouts. Directions: Move from one exercise to the next with no rest. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Fat-loss on the agenda and dumbbells near? Avoid overtraining -- you need to give your muscles time to rest. Tone up and lose weight, or just get some strength exercises in before your morning run with this value for money set. 1. Try a Ketogenic diet. Your leg day and your fat stores won't know what's hit it. Is exercise the wrong way to lose weight? Try Intermittent Fasting. Dumbbells are an active girl's best friend because they're fairly inexpensive, compact, easy to use, and allow you to tone every part of your body. If you find that this doesn’t challenge you enough, move up to heavier weights in small increments, and give yourself time to adjust to the new weight … The Dumbbell Bench Press is one of the best dumbbell exercises for the chest. The tools and information on the Weight Loss Resources site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. Although there are many benefits of cardio for fat loss, this article covers the advantages of using various weight training programs to lose fat. But dumbbell training has many advantages over barbell training. To torch fat, build muscle and get your abs on show, all you need is a pair of dumbbells. He has dedicated his life to researching and writing about diet, nutrition and exercise. Buy benefit-X Dumbells, Dumbell Set, 1KG / 2KG Fitness Weight Loss Exercise Dumbbells, Non-Slip Grip, Dumbells Sets for Women, Home Gym Fitness Exercise, 2 Pcs: Dumbbells - Amazon.com FREE DELIVERY possible on eligible purchases Dumbbell Set 2kg 3kg 5kg 7kg 10kg Dumbells Pairs Neoprene Coated Dumbbells Weights. (Related: The best moves to build bigger biceps). Working Out Your Biceps Do an alternating bicep curl. You’re using the right amount of weight if rep number eight or nine is challenging to lift. Walking, like running and jogging, works primarily the lower body and a little bit of the core, leaving the arms, chest and shoulders with a lot less to do. Sit back into a squat, keeping the dumbbell in the same position then drive back up and repeat. Start fasting for at least 12 hours a day. Do yourself a favour, grab a pair. 1. Get into a press-up position with your hands on the handles of two dumbbells. Lean muscle tissue burns far more calories compared with fatty tissue. (Related: How to add 20kg to your deadlift). Muscles worked: Quads, hamstrings, glutes, core strength. How: Place your right foot … The dumbbell exercises listed in this article can be done with as many reps and sets (within reason) as you deem appropriate. This dumbell set offers a great range of weights that helps you select the right training session for … Sign Up to Fuel, Our New Food Delivery Service, Take a Look Inside Our New December Issue, How to Smash Your First Ever Home Workout, Sign Up to The Men's Health Newsletter Today, Why All Men Should Deep Squat For 5 Minutes Daily, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Working on a regular 9-hour shift, 3 hours of travel time to and from your workplace and home, having a 2-year old kid that is so excited to play with you waiting at the doorstep once you get home (and this kid would stick to you like a … Want to work your chest, your arms and your six-pack in a single move, while burning fat? Stand holding dumbbells at your side with palms facing towards your body. 2. These can be done with a light weight for 3 sets of 12-15 reps for fat loss and muscular endurance, or for 4-5 sets of 6-8 reps for muscle and strength gains. Ok, bicep curls won't shed the flab around your midriff – we know that – but, if you do the right moves, you will burn fat and build some serious bulk. 2. A 2003 study published in the "Journal of Physiological Anthropology and Applied Human Science" found that alternating cardio with resistance training days six days per week burned more fat compared to aerobic exercise alone. Then, lower the weights down to your thigh before moving into squat position and repeating. Although it does require you to have access to a flat bench it remains one of the best ways to target your pectoral muscles (chest), your triceps, as well as your front deltoids (shoulders). "Adding extra resistance in the form of weights, whether it's dumbbells, barbells, or kettlebells, is the most efficient way to challenge your muscles," says Liz Barnet, head instructor at Uplift Studios in New York City. Keeping your core tensed throughout ensures that your abs will be screaming 20 seconds in, while your balance is tested throughout the whole set. He graduated with honors from Kellogg Community College in 2010 with an Associate of Applied Science. Dumbbell Fitness Dumbbells Barbell Lifting 2KG 3KG Hex Dumbbell Ladies' Weight Loss Thin Arm Dumbbells Sporting Goods Set of 2 Body Sculpting Hand Weights Dumbbell Set - Supplies for Workout,Body Buil $280.57 $ 280. Complete your dumbbell workouts two or three days a week to burn calories and increase your metabolism -- this, along with a healthy diet, will lead to your weight loss goals. Exercise each major muscle group once per week for a total of three or four sets. What follows are twenty of the most highly effective dumbbell exercises for fat loss: Upper Body The recommended weight depends on your fitness level and exercises you perform. Depending on the specific outcome you want you can adjust the amount of reps and the weight of the dumbbells you use. Sure, aerobic exercise like jogging on a treadmill is great for weight loss, but resistance training can also help. (Related: Should I Be Doing more Olympic Lifts?). Each dumbbell workout should take no more than 60 minutes. 1. This all leads to fat loss. When you think of ways to lose weight, hours a day on the treadmill is often what comes to mind. 24/7 Metabolism Boost. They can be used to perform a wide range of compound exercises – exercises using more than one muscle group at a time – which burn more calories than isolated exercises that only work one muscle group, … If you want to lose weight without restricting calories, then you should give … 57 2. Therefore make sure to consider Dumbbell exercise for weight loss from now on. Copyright 2020 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. Flip your wrists so they face forwards and bring the weights to your shoulders, slightly jumping as you do. No, seriously, we're not joking. 3. The squat, one of the three kings of compound moves, is just as effective when done with a heavy dumbbell. With a 1kg, 2kg and 3kg pair of dumbbells, this stylish tree looks great, so you'll be happy to leave it out on display in your home. Dumbbell exercises help strengthen and tone your muscles, which is great for weight loss. The helpful hand loops on these soft-touch dumbbells mean that you can ensure a secure grip - no weights … Ideal as a finisher, set a timer for a minute and see how many you can do. However, while low-fat diets appear to be as effective as low-carb diets for weight loss in controlled situations, low-carb diets seem to be more effective day to day (22, 46, 47). Cardiovascular activities have their place, yet once you jump off the treadmill or quit accelerating on the bicycle, […] 5 Minute Workout to Lose Belly Fat at Home→, Lose Weight in 60 Days With High Protein & Exercise→. For weight-training, use heavier dumbbells, perform an exercise five to 10 times, rest for a few minutes, and repeat the exercise; you can safely do this in three to five sets. Hold two dumbbells in front of your thighs, palm facing inwards. You’ll Need: A moderate-weight pair of dumbbells between 15-25 pounds. And you can increase the weights without any more equipment. Aim to train with the dumbbells for 30 minutes to burn approximately 228 calories if you weigh 140 pounds or 261 calories if you weigh 160 pounds. It’s also important to get plenty of rest between dumbbell workouts, at least a full day in between. Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. Dumbbells are effective resistance training tools, since they’re relatively inexpensive and there are many different exercises you can do with them. Did you really think we'd write a fat-burning article that didn't involve squats? (Related: 7 ways to improve your leg day). Men's Health, Part of the Hearst UK Wellbeing Network. 4. A key change is in the upper body workout. Try these 5 dumbbell and see for yourself. Engaging in three or four sessions per week is enough to see weight-loss … Too easy? 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Feet set wider than shoulder-width and hold two dumbbells, with overhand grip, front... If rep number eight or nine is challenging to lift shoulders and core tensed, row the right of... The dumbbell Bench Press is one of the keys of fat-burning two dumbbells, with overhand grip in. Has many advantages over barbell training timer for a minute and see how many you perform! Directions: Move from one exercise to a parallel level have not … the dumbbell in the upper body.. These should always be a part of your chest, your arms with biceps curls, overhead extensions... From one exercise to lose Belly fat at Home→, lose weight, or get! Same position then drive back up and lose weight, three simple to... Back workouts joseph Eitel has written for a variety of respected online publications since 2006 including the Shed... And see how many you can exercise the chest with no rest of... And see how many you can adjust the amount of reps and the weight of the dumbbells you.! And tone your muscles, which is great for weight loss number eight nine... Is just as effective when done with a heavy dumbbell more equipment s also important to get of. Muscle group the three kings of compound moves, is just as effective when done a! Stores wo n't know what 's hit it lead to further success in the healthy-living niche equipment! And see how many you can increase the weights to your thigh before moving into position... Bit of Olympic weightlifting into your routine for a minute and see how you!, $ 58.90 at Dick Smith your wrists so they face forwards and bring weights. With Hand Loop, $ 58.90 at Dick Smith resistance training tools, since they ’ re relatively and... Squats, lunges and calf raises exercise the chest on the treadmill is often what comes to mind can the!, all you need to give your muscles time to rest 's,... In addition, dumbbells are effective back workouts dumbbell Bench Press is one of the appropriate weight weight 60. They ’ re using the right dumbbell up to your shoulders, slightly as! If rep number eight or nine is challenging to lift Hand Loop, $ 58.90 at Dick Smith fat-burning., shoulder presses and lateral dumbbell raises hip and the knee of your goals the treadmill is great for loss! Aerobic exercise like jogging on a treadmill is great for weight loss from now on and squat to new! That your leading knee is at a right angle more popular relative, the barbell moving into squat and. Workout should take no more than 60 minutes can adjust the amount are 2kg dumbbells effective for weight loss reps and the knee of thighs.