Weight/ Strength training at home

princessrisariri

Anyone got any videos/guides to show what strength training exercises I can do at home with only handweight dumbells?

Bit of background,
I am 26f, 38% bodyfat, always been a yo-yo dieting lazy IT nerd, tried 30DS failed after 3days and gave it up!

Took hold of my life and decided to start researching dieting properly - started trying keto 2 weeks ago lost 5lbs snap, feel great and and love it so sticking with that for as long as I can. I also now do a zumba dvd workout 2-3times a week. Walk around more. Drink 3ltr water a day, like fruit tea, all good stuff.

Never lifted weights before 3weeks ago either. Thought all the bull**** about 'getting muscles' that it wont help me lose fat and will just make muscle under the fat so I get bigger blahblah I was a ****ing moron.

Now I have read up enough to know its only a good thing.

I started with 1kg weights, it was so hard for me (don't laugh) so 3+ times a week or so I did 10 bicep curls, chest flyers, lifting them above my head, infront, squatting with them etc. Don't really have a clue what I am doing. Yet before I knew it they weighed nothing to me.
Borrowed my sis 1.5kg, sure enough after just a couple of 'work-outs' they were light as a feather. Got some 2kg and the same has happened after just 3 times using them!

Buying some 4kg off a mate, so hopefully that will be right for me for a while, or do you think I should get higher?

Also realised now I am going to be lifting 4kg I should probs get some real advise on wtf I am actually doing, form etc. So MFP help me please

Please don't suggest gym, its impractical with my work schedule and I have real gym-o-phobia from bad past experience. One day I might get the confidence and working out at home might help me get there, but not yet that can only scare me off the whole idea

chriseddel

HASfit.com has a lot of videos and exercise plans including strength training with/without weights for beginners to more advanced. I am no expert, it is something I only began looking at in the last month or so. I have started using one of the beginner strength training workouts without weights (actually a variation).

As for heavier weights from what I have gathered, unless you are interested in bodybuilding you will not need anything heavier than what you are working with (including the 4kg) for quite while. What is important is correct focused movement and reps.

https://www.youtube.com/user/elliottsaidwhat - is another channel with a lot of good workout information, though mainly focused on bodybuilding and he does not really have any dumbbell exercises. He does pass a lot of knowledge about muscle groups and making sure you are balanced if you dig into his channel.

I don't know if the videos are available outside of the US (you may need a VPN proxy).

Good Luck.

TaraJx4

I saw someone on here mention livefitrevoloution.org I checked it out and it looks pretty neat. I bought some kettlebells and am starting tomorrow!

HDStretchman

I read your profile as well. To be honest, you can work out at home very well, and you can do it with a minimum of investment.

Look up Scooby's channel on youtube, and he can show you the right exercises for you. Thing about weights is, yes, it will make your muscles bigger, but muscle is much more dense than fat, and adding lean body mass adds something that does more than just sit there, like fat just does. Because it's more dense, it's actually slimmer than fat would be.

You shouldn't worry about putting on more muscle. Instead of the scale as a reliable indicator, use a tape measure instead.

You should look for a set of adjustable dum bells. There are two kinds, the kinds you adjust on the fly, and the ones you actually adjust by adding or subtracting weight. For some exercises, the dumbells will need to be heavier than for others. Especially when training legs. Lunges, hack squats, leg extensions will need something more than 4kg. The adjustable sets from your local big box will work well.

You should also think about stretching and flexibility. And, since you want to tdrop weight, adding cardio on off days might be beneficial. Train either three days a week, or develop a split routine that has you working each body part on a different day. There are alot of ready made workouts available, but my money says that a full body, 3 day a week routine with cardio on off days might be just the ticket. Walking is a great addition to a strength program. AN additional benefit is that you will get stronger, and as you do, you will need to up the challenges so that you continue to develop.