When it comes to weight loss there are as many experts as there are diets. But the fact is that losing weight ultimately comes down to expending more calories than you’re taking in. No one wants to starve themselves to the point of dropping pounds, so the sensible way to lose weight is to increase your calorie expenditure. This typically comes in the form of exercise. Out of the myriads of exercise regimes available you should choose the ones that most appeal to you. Can dumbbells help you lose weight? With a proper dumbbell exercise regime combined with a good diet, they can indeed help you lose weight.
Calorie Burn: Muscle Versus Fat
If you compare muscle tissues with fatty tissues and ask which type of tissue burns more calories, you probably wouldn’t be surprised to learn that lean muscle tissue is much more effective at burning calories than fatty tissue. The more muscle tissue your body has, the more efficient it will be at burning calories. And because using dumbbells as part of your exercise routine will increase your amount of muscle tissue, they will play an important role in burning calories and losing weight.
Resistance Versus Aerobic Training
Although regular use of dumbbells will increase the muscle tissue in your body allowing it to burn more calories, combining the resistance training of dumbbell exercises with aerobic workouts will maximize the amount of weight you can lose. By alternating dumbbell resistance training days with aerobic exercise days, your body will burn more fat and bring down your weight more quickly. Don’t just rely on one exercise type versus the other. Their synergistic effects will allow you to boost your weight loss efforts.
Different Dumbbell Exercises for Different Muscle Groups
One of the many benefits of using dumbbells for resistance training is that you can work all parts of the body using different types of exercises. Work your shoulders and chest with routines that include lateral raises, bench presses, shoulder presses, and flies. Various types of arm curls and tricep extensions can work your arm muscles. You can isolate your back muscles with deadlifts and back extensions. Work your legs and glutes with hacks, calf raises, squats and lunges. Add resistance to your ab workouts by adding weight to crunches and oblique exercises.
The Dumbbell Workout Routine
Working out with dumbbells shouldn’t take longer than an hour. You can get in a good workout in 30 minutes. Choose a weight that allows you to do 8 to 12 repetitions with the proper technique before reaching the exhaustion point. After completing a set give yourself a 30-second rest and strive to complete 3 full sets. You should give the muscle group you worked out at least one day’s rest before repeating.
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