Are Bodyweight & Dumbbell Exercises for Toning Effective?

ayankeefan51
ayankeefan51 Posts: 135 Member
in Fitness and Exercise
ok, so I have 120 lbs to lose, currently lost almost 25 lbs and 2 1/2 inches everywhere (arms, stomach, thighs and hips), but I have a question. Can someone who has lost a lot of weight and toned up as well please let me know if you can actually tone up arms from just bodyweight and dumbbell exercises/vids? I workout all the time with tons of cardio and dumbbell/bodyweight exercises and want to make sure my arms will slowly start to tone up. I have very flabby arms and don't want to waste my time doing this if it will not be effective. I know there is a lot of research out there that says it does work, but can someone who has seen major results from these types of exercises, please post and let me know. I don't mind the fact that I have a lot of weight to lose as long as I'll see the results I want for my 5'8 frame. I've got the cardio down between playing softball, spinning, jogging and kickboxing vids. Just need to make sure my weight training is on point, since I like working out at home. Any advice and comments are welcome. Thanks!

Replies

  • whitecapwendy
    whitecapwendy Posts: 287 Member
    I am watching this too
  • SmartAlec03211988
    SmartAlec03211988 Posts: 1,896 Member
    Body weight exercises tightened me up really well. So I'd say yes.
  • Mustang_Susie
    Mustang_Susie Posts: 7,045 Member
    Not sure what you mean by "major results".
    I didn't have a lot of weight to lose but I am about 5'8".
    I use body weight, free weight and a lightly weighted bar for my upper body and have seen quite a bit of definition but that's all I want.
    No big guns for me :tongue:
    As you lose more weight, your muscles will become more visible and you can adjust weights as you go to get the results you want.
  • meeper123
    meeper123 Posts: 3,347 Member
    Cardio is great but people who have a lot of weight to lose can get the skin flaps. try adding some weights in it can not only help you a lot with losing weight ( because unlike cardio you continue to burn calories even after your done), but it can help prevent this. a combination of both strength training and some cardio is a healthy way to shrink :)
  • ayankeefan51
    ayankeefan51 Posts: 135 Member
    Not sure what you mean by "major results".
    I didn't have a lot of weight to lose but I am about 5'8".
    I use body weight, free weight and a lightly weighted bar for my upper body and have seen quite a bit of definition but that's all I want.
    No big guns for me :tongue:
    As you lose more weight, your muscles will become more visible and you can adjust weights as you go to get the results you want.



    Thanks for your comment, you answered my question. I just meant from flabby arms to arms that are toned with some muscle.Your last sentence really was the answer I was looking for. We always get to see the after pics but becoming your after pic was just questionable to me without the help of a gym. I'll continue using my various dumbbells and bodyweight exercises with cardio. I might have to purchase a weighted bar as well.
  • ayankeefan51
    ayankeefan51 Posts: 135 Member
    Body weight exercises tightened me up really well. So I'd say yes.





    thanks for your comment. I'll continue with these exercises since it works.
  • danielleburwell97060
    danielleburwell97060 Posts: 257 Member
    You can't spot reduce anything so it will be a matter of losing fat first to be able to see the muscle. Unfortunately we cannot control where we lose the fat by doing specific exercises which is why you may see people who have really big arms, or really big thighs, or a really big stomach, even though the rest of them looks smaller. I do hope for you though that it decides to come off your arms! For me I need it off my tummy :(
  • Warchortle
    Warchortle Posts: 2,197 Member
    it depends on how you apply yourself... the intensity you bring determines your results not the dumb bell vs. straight bar.
  • rocky503
    rocky503 Posts: 430 Member
    I am just starting a body weight plan today, read the book "You are Your'e own gym" and downloaded the the app too. Between this and kettle bell training at home I am hoping to build some muscle this summer not just tone..... I think if you really do it right you (we) can do this. Just focus and engage your muscles when doing the workouts and be consistent.
  • stealthq
    stealthq Posts: 4,298 Member
    Think of it this way. The heavier you are, the more effective bodyweight exercises can be. You've got more potential resistance to work against. So, if people already at their ideal weight can get nice and toned using bodyweight exercises, you can too. Of course, then you have the fat hiding the results of all your hard work, but as long as you understand that you won't see much until the fat comes off and don't get discouraged, you're good to go.
  • dvisser1
    dvisser1 Posts: 788 Member
    As you lose weight, definitely keep some form of strength training in your workout program. Use is the only way to build or keep the muscle you have. As you lose weight on a calorie deficit, you are losing body mass not just body fat. Working your muscles with resistance exercises is the only way to keep them strong and build that definition and force your body to consume primarily body fat instead of a combination of body fat and muscle as you lose weight.

    pushups and incline situps are my core and upper body "body weight" exercises of choice. Dips and pull-ups are things I'm still working on, but are excellent body weight exercises. Dumb bell shoulder press and bicep curls will round out a nice upper body workout. You can work the middle of your upper back with a dumb bell and a bench or a chair to do dumb bell rows. Body weight squats, wall squat and hold (squat down, quads parallel to the floor, back against a wall, and hold that position for 30 seconds), and lunges (walking lunges or back step lunges) are great for the legs. Look up the beginner and advanced body weight exercise routines on NerdFitness.com for some ideas.

    Yes, bodyweight exercises are great for strength training....especially when you start out. Dumb bell exercises are harder and more effective than any nautilus type weight machine or even solid bars for many upper body workouts. You have to control and stabilize your arm with an individual dumb bell instead of being controlled by a machine, or having both your arms working together with a solid bar, that means you are exercising more than just the primary muscle.

    Learn how to do the new exercises in proper form so you don't injure yourself, and then don't stop. As you lose weight, lose body fat and your skin tightens up that flabby look you are concerned about will go away....letting your sculpted arms show.
  • AllonsYtotheTardis
    AllonsYtotheTardis Posts: 16,947 Member
    I started body weight strength training 2 months ago, and I'm already seeing a difference in my arms - I'm quite pleased. Keep at it - body weight is no joke - it's a good workout!
  • cmeiron
    cmeiron Posts: 1,599 Member
    <<< Body weight exercises and dumbbells at home.
  • ayankeefan51
    ayankeefan51 Posts: 135 Member
    <<< Body weight exercises and dumbbells at home.


    wow!! just awesome and such motivation for me. thanks!
  • cmeiron
    cmeiron Posts: 1,599 Member
    <<< Body weight exercises and dumbbells at home.

    wow!! just awesome and such motivation for me. thanks!

    :bigsmile: There's lots you can do with a little equipment! Look into a program that uses mostly compound lifts (ones that work more than one muscle group at a time), lift 3 x week, and challenge yourself to use weights that are actually heavy for you (no 2 or 3 lbers!)

    My lifting consists of squats, bench press, bent-over rows, overhead press, romanian deadlifts, biceps curls, calf raises and triceps dips. I can get it all done in about 30-40 minutes (the program is here, if you're interested: http://forum.bodybuilding.com/showthread.php?t=4195843&page=1 I also do pushups.

    Don't be scared by the word "bodybuilder" on that forum, by the way. You can't and won't "bulk up". It's pretty much impossible for women who are dieting (eating at a deficit). You might gain a teensy bit of muscle at first, but that's it. I have pretty low body fat now so my muscle definition shows a lot more than it did before. (check this out: http://www.myfitnesspal.com/topics/show/977538-halp-heavy-lifting-made-me-supah-bulky)
  • Mustang_Susie
    Mustang_Susie Posts: 7,045 Member
    As you lose weight, definitely keep some form of strength training in your workout program. Use is the only way to build or keep the muscle you have. As you lose weight on a calorie deficit, you are losing body mass not just body fat. Working your muscles with resistance exercises is the only way to keep them strong and build that definition and force your body to consume primarily body fat instead of a combination of body fat and muscle as you lose weight.

    pushups and incline situps are my core and upper body "body weight" exercises of choice. Dips and pull-ups are things I'm still working on, but are excellent body weight exercises. Dumb bell shoulder press and bicep curls will round out a nice upper body workout. You can work the middle of your upper back with a dumb bell and a bench or a chair to do dumb bell rows. Body weight squats, wall squat and hold (squat down, quads parallel to the floor, back against a wall, and hold that position for 30 seconds), and lunges (walking lunges or back step lunges) are great for the legs. Look up the beginner and advanced body weight exercise routines on NerdFitness.com for some ideas.

    Yes, bodyweight exercises are great for strength training....especially when you start out. Dumb bell exercises are harder and more effective than any nautilus type weight machine or even solid bars for many upper body workouts. You have to control and stabilize your arm with an individual dumb bell instead of being controlled by a machine, or having both your arms working together with a solid bar, that means you are exercising more than just the primary muscle.

    Learn how to do the new exercises in proper form so you don't injure yourself, and then don't stop. As you lose weight, lose body fat and your skin tightens up that flabby look you are concerned about will go away....letting your sculpted arms show.

    Nicely explained
  • ayankeefan51
    ayankeefan51 Posts: 135 Member
    As you lose weight, definitely keep some form of strength training in your workout program. Use is the only way to build or keep the muscle you have. As you lose weight on a calorie deficit, you are losing body mass not just body fat. Working your muscles with resistance exercises is the only way to keep them strong and build that definition and force your body to consume primarily body fat instead of a combination of body fat and muscle as you lose weight.

    pushups and incline situps are my core and upper body "body weight" exercises of choice. Dips and pull-ups are things I'm still working on, but are excellent body weight exercises. Dumb bell shoulder press and bicep curls will round out a nice upper body workout. You can work the middle of your upper back with a dumb bell and a bench or a chair to do dumb bell rows. Body weight squats, wall squat and hold (squat down, quads parallel to the floor, back against a wall, and hold that position for 30 seconds), and lunges (walking lunges or back step lunges) are great for the legs. Look up the beginner and advanced body weight exercise routines on NerdFitness.com for some ideas.

    Yes, bodyweight exercises are great for strength training....especially when you start out. Dumb bell exercises are harder and more effective than any nautilus type weight machine or even solid bars for many upper body workouts. You have to control and stabilize your arm with an individual dumb bell instead of being controlled by a machine, or having both your arms working together with a solid bar, that means you are exercising more than just the primary muscle.

    Learn how to do the new exercises in proper form so you don't injure yourself, and then don't stop. As you lose weight, lose body fat and your skin tightens up that flabby look you are concerned about will go away....letting your sculpted arms show.

    Thanks for the info. I'll definitely be utilizing your post over and over.
  • ayankeefan51
    ayankeefan51 Posts: 135 Member
    <<< Body weight exercises and dumbbells at home.

    wow!! just awesome and such motivation for me. thanks!

    :bigsmile: There's lots you can do with a little equipment! Look into a program that uses mostly compound lifts (ones that work more than one muscle group at a time), lift 3 x week, and challenge yourself to use weights that are actually heavy for you (no 2 or 3 lbers!)

    My lifting consists of squats, bench press, bent-over rows, overhead press, romanian deadlifts, biceps curls, calf raises and triceps dips. I can get it all done in about 30-40 minutes (the program is here, if you're interested: http://forum.bodybuilding.com/showthread.php?t=4195843&page=1 I also do pushups.

    Don't be scared by the word "bodybuilder" on that forum, by the way. You can't and won't "bulk up". It's pretty much impossible for women who are dieting (eating at a deficit). You might gain a teensy bit of muscle at first, but that's it. I have pretty low body fat now so my muscle definition shows a lot more than it did before. (check this out: http://www.myfitnesspal.com/topics/show/977538-halp-heavy-lifting-made-me-supah-bulky)

    thanks for the links. I'm not scared of the the word bodybuilder or bulking up, anything is better than flab and I could finally wear t-shirts comfortably. I just bought 8 lbs dumbbells to use with my 5 lbs because sometimes the 8's are too heavy for certain exercises. But I definitely don't use 2 or 3's anymore. I also like the rountine on the link you posted so I think I'll give it a try. Thanks for the info.
  • glennstoudt
    glennstoudt Posts: 403 Member
    Lifting is for losers......
    of weight and inches
    There is no greater way to amplify your result than maintaining a regular program of any description. It does not have to be a gym regimen. It can be a "lift heavy things from time to time" effort.
    But it is the number one way to increase the result. Aerobics burns carbs which you will typically reload on. Lifting builds muscle which help you burn carbs all the time. Case closed.
  • tcraw15
    tcraw15 Posts: 223 Member
    I only do body weight exercises, but mostly upper body cause those are my trouble areas. I've been doing it for a little over a month now I think, and I can already feel and see the difference in my arms. I can also tell I am building strength. I try to stick to compound movements that work multiple muscle groups.

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