The most effective weight loss exercises are a combination of strength training and fairly intense cardio/aerobic workouts. There are a number of studies that have found this to be the fastest way to lose the weight and replace bulky body fat with lean slimming muscle for a more compact look.
By using the two together, you can improve your overall body tone, achieve better health and raise your physical fitness to a higher level. And, these quick and easy exercises can be done in the comfort of your home with just a couple of inexpensive and compact dumbbells.
THE MYTH - Many individuals are under the illusion that lifting weights will bulk them up, but the fact is that unless you are consuming a ton of calories, lifting weights will create a leaner physique - not a hefty one.
The new muscle that you add will burn extra calories to help you lose the weight correctly. Strength training can also help to target problem areas on your body and eventually replace the fatty spots with muscle.
Effective Weight Loss Exercises
Strength training provides some of the most effective weight loss exercises available. These routines will automatically activate your metabolism to burn extra fat and calories for hours, even when your workout is over. Combining the dumbbell exercises below with your cardio routine will boost your muscle definition and reduce unwanted body fat.
There are a countless number of strength training exercises that are available to you as you progress with your exercise plan. We have provided five popular ones along with pictured instructions to help you get started:
Start with a regular strength training workout 2-3 times a week (never two days in a row) using the pictured exercises shown below.
Warm up with 10 minutes of cardio on the elliptical, exercise bike, or treadmill.
For each exercise, aim for 2-3 sets of 8-12 reps, resting for no more than 30 seconds in between each rep and a 1-2 minute rest between sets.
Dumbbell Front Squats
Stand with your feet hip-width apart and hold a dumbbell in each hand. Raise weights to shoulder height with elbows bent and palms facing outward.
Lower down into a squat position. Hold for a few seconds and return to starting position.
I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.