Dumb bells

tamikia87

I got a few pairs of dumb bells ( 1 lbs, 2 lbs, 3 lbs and 5 lbs). What would you recommend for exercises to do? I have a lot of weight to loose ( 80 lbs ). I currently walk 6 kms a day and have just decided I would start using some small weights. Do you suggest a large number of reps? Any info would be great!

dougii

When I began this journey one of the things I used was a Wii Fit and after getting used to the stepping I upped the ante by lifting a low weight dumb bell above my head each time my left foot was on the board (lift right, step, step step, lift left, step....etc.). I believe you could do the same thing on your walks and would up your caloried burn significantly.

November_Fire

Lots of reps of a little dumbbell won't build strength (at 1 and 2lb, I'm not sure they'll even build endurance). You lift heavier than 5lb just moving your groceries around, or the laundry. A small number of reps of a larger weight would do more for your muscles.

I started on 5kg (11lb.) Aim for 4-6 reps, have a 1min rest, then repeat - do three sets. If you can do that easily enough, aim for 6-8 reps, and three sets. Still too easy? 8-12 reps. STILL too easy? You need a heavier weight. This way I moved up to a set of adjustable dumbbells, working through 9kg, 11kg, 13kg and now 15kg each hand. Bigger weight, drop the reps - go back to 4-6 so you feel comfortable.

Different exercises work different muscles and you'll be able to do some at higher weights than others (I can Row 15kg, but lateral raise is barely 5kg.)

I used http://www.dumbbell-exercises.com/ to put together a routine of elements I wanted. A push, a pull, legs, core and anything else that took my fancy. (My favourites: lying chest press, shoulder press, front raise, lateral raise, kneeling row, side bend, toe raise, bent over row, tricep kickback and extension.) Go for compound movements that use lots of muscles, not isolated ones that only work one (there's a time for those later.)

EllaIsNotEnchanted

YOUTUBE.

example: https://www.youtube.com/watch?v=S3j1MGTLeFw&index=6&list=PLSCcAGyv98ifybHswv0pvGt44iB5xCVtF