Dumbell Work out

C

cwignall

0
Hi All

I have a set of spin lock dumbells that have been given to me as im looking to improve my overall health and fitness.

I used to be a very fit person - going to gym 3 times a week, eating well. i was faster, stronger, had more stamina and was less tired - about about 3 years ago!

I allowed myself to slip and so now i feel sluggish and just urgh! and a bit of a belly to boot =)

Cant afford to go to a gym or buy masses of home gym equipment.
So along with cardio and good eating i have these dumbells to work with.

I want to reduce my belly, build and tone the muscule i have and used to have. And become generally stronger - not looking to bulk up loads and become a body builder or anything.

How can i work out how much weight and reps is right for me? best bit of advice i have so far is that you should do 3 lots of 10 reps and the last rep should be a struggle.

Any advice on this and specific exericses welcome.


Thanks
 
The correct weight is, first and foremost, the weight that you can perform correctly. It doesn't need to be a struggle up front. As you progress the weight, you will be able to keep technique as the load becomes greater, and inevitably you will reach a point where it does become a struggle. If the struggle becomes so great that you lose form, then you've probably gone too far.

Standard DB exercises: Bench press, Overhead press, Rows, and shoulder/arm isolations. Not a whole lot you can do with legs a DBs. Yes you can squat with them, yes you can deadlift them, but it won't take much progression with these exercises before you need something. Lunges might mork, though, but you'll also want something with some more hamstring involvement, such as a bridge or glute-ham-raise variation.

A simple program for you could be:
- Traveling Lunges 3x10
- Bench Press 3x10
- 1-arm Row 3x10/side superset
- Overhead Press 3x10
- Upright Row 3x10
- Bridge 2x30-60 sec or Back Extension 2x10 or Glute-Ham Raise 2x10
 
You can also try a bodyweight circuit routine, it will help to burn fat fast, and help to gain muscle too, if done correctly, as exercises need to be done back to back, without rest in between, this method helps overall muscle density, as well as overall fat loss, you can use the dumbells to add more muscle on after, of combine it with bodyweight exercises to get the best of both worlds.

Another thing, weight or fat, cant be lost without proper nutrition and dieting, as this is key to anyone trying to gain muscle or lose fat, remember that. :)
 
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