After attempting various combinations of diet, cardio and weight training for losing weight, I found it most effective to strength train three days a week with cardio on the two days in between. Weekends are for rest and rejuvenation. I lost 18 pounds in just 40 days! I started with 2 kg dumbbells, I now use 5 to 7.5 kg ones. I am stronger and much happier.
1. Bicep Curls
Sporting strong, well-defined arms is a fitness aspiration for most people. One of the most popular exercises in the world, bicep curls are actually very effective when it comes to building up the upper arm muscles. .
- Stand or sit up straight holding a dumbbell at arm’s length.
- Hold the upper arm stationary, exhale and curl the arm upward until it is in front of your shoulders
- Now, inhale and slowly lower the dumbbell back down.
The shoulder press works your shoulders while placing some emphasis on your triceps and upper back.
- Sit on utility bench or chair that has back support, holding a dumbbell in each hand.
- Raise the dumbbells to head height, the elbows out and about 90 degrees.
- extend the elbow to raise the weights together directly above your head.
- Hold and then slowly bring the weight back to the starting position.
This exercise targets the quadriceps like no other. Front squats strengthen various muscle groups such as the upper back, abdominals, lumbar spine, gluteals, thigh adductors, quadriceps,hamstrings, and the calves.
- Stand with feet set wider than shoulder-width
- Hold a dumbbell with both hands in front of your chest.
- Sit back into a squat, keeping the dumbbell in the same position then drive back up.
The targeted muscles in lunges include the glutes along with the hamstrings and quadriceps in the thighs. The calf muscles, abdominal muscles and the back muscles act as stabilizers during the action.
- Holding the dumbbells in each hand, take a big step forward with your right foot in line with your right hip.
- Lower your hips toward the floor by bending both knees to 90-degree angles. Your front knee should be directly over the ankle.
- Stand up to step forward onto your left foot.
- Continue walking lunges.
Bent over rows is a great compound movement that targets a variety of back muscles: the whole lat, the upper back, the trap muscles and even the biceps.
- Stand with feet shoulder-width apart holding a dumbbell in each hand.
- bend your hips back and lower your torso until it’s parallel to the floor.
- Allow your arms to hang. Row the weights to your sides, squeezing your shoulder blades together at the top.
The Chest press works the pectoralis major and the supporting chest, arm, and shoulder muscles.
- Lie down flat with a dumbbell in each hand
- As you breathe out, use your chest to push the dumbbells up.
- Lower the dumbbells down to a 90 degree angle in a slow and controlled manner.
The exercise targets the triceps, the large muscles in the back of the upper arms.
- Stand in a bent over row position, knees bent with a flat back.
- Keep your arm and elbow at a 90 degree position
- While keeping your upper arms stationary, exhale and extend the dumbbell backwards until the arm is fully extended.
- Slowly bend your arm to lower the weight and bring back to starting position.