Got dumbells now what??

Setof2Keys

This may sound stupid but now that I am losing fat, I wanna start doing some light lifting. I build muscle easily and don't want to bulk up but help to tone and trim down. I got some 8 pound dumbells yesterday (free BTW) and now don't really know what to do with them. I really want to trim everywhere. Anyone who has done so (especially ladies) any tips you may have or any suggestions of where I should start...again, I am clueless.

TKHappy

Lift them LOL!! Try looking up Oxygen Magazine, they always have good at home workouts, also google 'full body workouts with free weights'....might find some good stuff!

Rjdj3530

Bodybuilding.com has some strength training exercises you could look at as well as some daily sets laid out you could follow. Look at fitness and bikini girls on there and not the bodybuilding ones.

Setof2Keys

duh...lol...I intend on lifting them. Thanks for the tips, I will look at those both. Now I am excited.

taso42

Lift heavy. Stay off the steroids and you won't bulk up. 1 pair of dumbbells is a start, but ultimately you will need a way to progressively add weight.

cannonsky

pick them up... put them back down... repeat

odusgolp

I'll leave this to the pros, but as a fellow newbie I've found some good youtube videos of exercises w/ resistance bands, dumbbells, etc. that can show you proper form and good ideas.

But, as the lovely folk of MFP will tell you... you won't bulk and will need to add heavier weight.

nnylee

Here are some dumbell work outs: http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

Also, you can cuddle it! They are cuddle-able!

Jules2Be

Lift heavy. Stay off the steroids and you won't bulk up. 1 pair of dumbbells is a start, but ultimately you will need a way to progressively add weight.

Agreed...think about it, you pick up more when you carry groceries.

8 is a good start.

People are going to tell you a lot of different things. 8 months ago i couldnt imagine leg pressing 300 pounds or using a 35 pound weight for my one arm back rows. Each person is different, so start with the 8's and add on as they become easier... really if you can get to 8 or 10 reps time to up the weight.

good luck.

feel free to message me if you want to chat... i look smaller from going heavier in my opinion! :flowerforyou:

Jules

Trail_Addict

Wear supportive underwear so your uterus doesn't fall out!

odusgolp

Wear supportive underwear so your uterus doesn't fall out!

I hate it when that happens.

odusgolp

Here are some dumbell work outs: http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

Also, you can cuddle it! They are cuddle-able!

And you're adorable *LOL*

Starlage

I have a couple of dvds that are workouts for dumbbells:

Jillian Michaels Shred It with Weights

Kelley Coffey-Meyer's 30 minuites to fitness with weights

both are good half hour workouts for dumbbells.

gseburn

Here are some dumbell work outs: http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

Also, you can cuddle it! They are cuddle-able!

And you're adorable *LOL*

Yep. A poster child for strength training.

FlyeredUp

Here is a post I made to a similar thread.
Here is the program/split. To keep it simple try to do 8 reps for every set. If you can do 10 reps, raise the weight for the next set, if you can only do 7 reps or less ,lower the weight for your next set. Also try to limit your rest periods between sets to between 1 minute and 1 minute and 30 seconds. I choose to do my cardio and abs on my off days but you can mix them in to fit your schedule/ needs etc. Also please dont be intimidated by lifting!! (we all were when we started but quickly realized that there wasnt anything to be scared of)

Monday: Legs-
Squats x 3 sets. http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
Lunges x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
Step ups x 3 sets. http://www.muscleandstrength.com/exercises/dumbbell-step-up.html

Calves-
Seated Calf Raises x 3 sets. http://www.muscleandstrength.com/exercises/seated-dumbbell-calf-raise.html
Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

Tuesday: Back-
Pull Ups x 3 sets ( use a chair and push off it with one foot to assist you as much as needed to complete each rep.)
Dumbbell Rows x3 sets. http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row
Bent Over Rows x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

Biceps-
Curls x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl
Concentration Curls x 3 sets. http://www.muscleandstrength.com/exercises/concentration-cur.html

Thursday: Chest-
Dumbbell bench press x 3 sets. (use exercise ball or lay on the floor)
Incline pushups x 3 sets ( use the bottom step of any set of stairs and do as many as possible for each set)
Dumbbell Flys x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes

Triceps-
Extensions x 3 sets. http://www.muscleandstrength.com/exercises/one-arm-seated-dumbbell-extension.html
Kickbacks x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbell-kickback

Saturday: Shoulders-
Shoulder Presses x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press
Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm
Lateral Raises x 3 sets http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

Traps-
Shrugs or Seated Shrugs x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrug

Lower Back / Glutes- ( Yes its a lower back, leg exercise but you dont want to do deadlifts and squats on the same day)
Dead Lifts x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-dumbbell-deadlift

mcrowe1016

Bumping for all those links. Thanks FlyerdUp!