that "pain" you are feeling are muscles that you never use telling you that they exist. do not stop if it hurts, after all pain is weakness leaving the body.
Pain is pain. It's there for a reason and probably a symbol of doing something the wrong way. Marine Corps "motivational" nonsense isn't helpful here.
To the OP:
A couple of things here...
With dumbbells, the world is your oyster. Basically you can get a full body workout with everything you have there. But even before that, a word of warning. You can't "spot reduce" fat. Resistance (weight) training isn't going to specifically remove fat from a region being exercised. You can't get six pack abs by only doing sit-ups That is because fat is incredibly motile (mobile in the body). When your body uses fats as fuels, it takes them from throughout the body, not just one specific place (for lots of reasons that i'm not going to get into right not).
If you are really looking to cut the fat, then you need to consider including a stable, healthy diet with a caloric deficit and cardiovascular training (3-5 days a week, 30 minutes a session). This could be comprised of running, swimming, cycling or and sport that involves a lot of full body movement (soccer, basketball, football, hockey, etc).
You also need to consider the fact that the way your body stores fat is based upon your genetics. Down and dirty, what this means is that even at a super low body fat percentage of 5%, it is completely possible that you still may not have 6-pack abs. Something you should be aware of getting started so that you aren't too disappointed if the body type you are trying to attain is more difficult for you than it is for others.
Now back to the resistance training. As you are starting out, I recommend taking a look at
ExRx.net Exercise & Muscle Directory. It has a good list of exercises and pictures to help you with your form. I'd also check the stickies under the weight training forum on this site.
A full body workout is going to help you by strengthening your entire body, promoting muscle balance and good posture. Another result of resistance training is increased muscle mass, and because muscle requires more calories than fat tissue, your resting metabolism will increase, which coupled with a proper diet and caloric deficit, will help you lose weight.
As you are working with dumbbells, a pull-up bar, and the floor, you have the following primary exercises to work with for your:
Legs - dumbbell squats or dumbbell lunges
Core - crunches, sit-ups, planks, side bends with dumbbells, straight leg deadlifts
Chest - push-ups, dumbbell chest press
Back/Shoulders - military press, pull-ups, bent over dumbbell row, vertical dumbbell row
Arms - bicep curls, overarm tricep extensions
And for your resistance training regiment, as you are just starting, I'd go with the following:
low to moderate weight, 2-3 sets comprised of 12-15 repetitions, with about 60 seconds rest between sets. During the actual lifts, remember to count 2 seconds during the down phase, with 1 second pause, and then 2 second up phase. And remember to breathe out when you are lifting the weight, and breathe in when you are returning the weight to starting position. And remember, your form is incredibly important. Good for promotes muscle balance and maximal muscular adaptation, while helping to prevent injury. (sidenote, you may not be able to get 12-15 pull-ups right off the bat, so increase the number of sets and just try to get as many as you can)
I know I just through a ton at you there, but just take it slowly, read the stickies in the cardio and weight training forums on this site, and look through some of the cardio and weight training sections of the site I linked above (
ExRx (Exercise Prescription) on the Net). And feel free to PM me if you have any other questions or ask around some more to get info from the other members as well, as there is a wealth of great information here. And if all else fails and you feel that you are still struggling, consider hiring a certified strength and conditioning coach or certified personal trainer for several sessions in order to develop a base experience level to build on.
Also, "pain" that you experience starting 24 hours after resistance training and lasting up to 48 hours after you train is called Delayed Onset Muscle Soreness (DOMS). It is a natural result of resistance training caused by microtears in your muscular tissue accrued during training and is part of the reason your body adapts to exercise (increases your muscle mass). However, pain lasting longer than 4-5 days is generally not normal, and I'd recommend directing those issues to the injury forum on this site, as well as your doctor.
Good luck with your training regiment.
