Dumbbell Training

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No_Mind
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Dumbbell Training

Post by No_Mind » Sun Feb 18, 2018 7:02 am

Does anyone here do weight training? Can you suggest a good dumbbell routine for beginners? The ones on YouTube are far too advanced for my fitness level. I cannot afford a personal trainer.

Let me describe my need -

I want to lose weight but have no access to running .. too high temp and humidity for run in afternoon and I am not free to go out for a run in the morning .. also I do not want to run since I am heavy and self conscious of running with a large girth.

I have been toying with a schedule of push ups, sit ups, leg raises, free squats, calf raises but feel they are not enough. I am too fat to skip rope and have no access to a motorized treadmill.

I will like to add some dumbbell work since I have a pair of dumbbell rods (adjustable) and have following plates

2.5 kilo x 4
2 x 4
1.25 x 4
1 x 4

Making it possible for me to create dumbbells from 2 kilos to 13.5 kilos (each hand).

I also have a pair of 5 kilos and a 4 ft barbell bar which I would like to use for some compound movements like clean and press and squat and military press.

:namaste:
I know one thing: that I know nothing

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Nwad
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Re: Dumbbell Training

Post by Nwad » Sun Feb 18, 2018 7:24 am

Practicing some body building at time, i can perhaps help you.

1. You have to find on the web some calculator who can tell you how much kcal you need per day
2. The best way to loose a fat (weight is not what you have to watch because a muscle is havier then fat) is to not rush it. To lose a weight durably you have to deminish you caloric apport about 10%, thats all. So while you will foud your caloric needs (1800ckal?) you have to sustract 10%.
3. you habe to know that our organism need : 2g or protein per 1kg of weight; and 1g of protein of lipides per 1kg of weight.
1g of lipides is 9ckal (fat)
1g of protein is 4ckal
1g of glucides is 4ckal (sugar)
1g of alcohool is 7ckal

So you have your caloric need per day, you know how much proteines and lipides you need, you know how muck kcal is represent. Number of calories what you have after that have to be comleted by glucides...

You make yourself a daily menu and you practice your discipline :))

What you habe to know too is that fat growth comes from glucides, not lipides.

I hope it will help you.
Metta !

Justsit
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Re: Dumbbell Training

Post by Justsit » Sun Feb 18, 2018 2:21 pm

The quickest, most efficient way to lose weight is the old standby, diet + exercise. You need both.

Nwad gave some good diet recommendations. Pay particular attention to cutting carbs and increasing protein.

The best exercise is one that will increase your heart rate and keep it elevated for a minimum of twenty minutes, at least 3x/week. The easiest way to start is plain walking. You can also try cycling (regular or stationary), swimming, calisthenics, stair-climbing, rowing, jumping rope - really, it can be anything that gets the rate up and keeps it up.

Weight lifting is geared more towards developing muscle mass and tone, and as such is not very effective as a primary weight loss strategy.

That being said, I do some weight training, emphasis on upper body and abs. I do woodcutters, russian twists, side planks,
bicycle crunches, spiderman crunches, mountain climbers, dips, push-ups, squats, deadlifts to press, curls, triceps curls, rows, jumping jacks, and probably a few more I missed. I mix these up, several times a week. You can look on YouTube for directions on how to do these. I have three sets of dumbbells, no other equipment (except a bicycle), and do not belong to a gym.

I also walk 2 miles/day and do yoga for flexibility. I try to do some type of exercise daily; in bad weather I work out indoors. I have been vegetarian for 36 years; am 65 years old, 5'6", and weigh 115 lbs. (fine boned). I mention these things not as "virtue signaling" but to show you that it is possible to maintain an effective diet and exercise routine without much cost or inconvenience.

Good luck!

denise
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Re: Dumbbell Training

Post by denise » Sun Feb 18, 2018 2:32 pm

hello all...have had positive results with simply avoiding dairy and bread....don't be too hard on yourself but just "avoid" these two things....(would really like a piece of cake...confession is good for the soul... :tongue: ) as for weight training you must learn what to do, how much to do, and when to do....doesn't need a special place or equipment for most....but do learn the ins and outs of weight training....and walk walk walk if able...be well....d

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bodom
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Re: Dumbbell Training

Post by bodom » Sun Feb 18, 2018 3:35 pm

FB_IMG_1518967880007.jpg
FB_IMG_1518967880007.jpg (26.68 KiB) Viewed 755 times
I built my physique using mainly dumbbells as I have a shoulder problem and barbells limited what I could do. I would be happy to give you a workout advice and diet plan.

:namaste:

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DNS
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Re: Dumbbell Training

Post by DNS » Sun Feb 18, 2018 4:52 pm

Justsit wrote:
Sun Feb 18, 2018 2:21 pm
Weight lifting is geared more towards developing muscle mass and tone, and as such is not very effective as a primary weight loss strategy.
I agree with justsit, weightlifting is a great exercise, but it's more about muscle mass and tone, not so much for weight loss. However, I have heard that muscle mass burns more calories, even while resting. So if you have good muscle mass, you could potentially be losing weight while watching tv. :o :D
I also walk 2 miles/day and do yoga for flexibility. I try to do some type of exercise daily; in bad weather I work out indoors. I have been vegetarian for 36 years; am 65 years old, 5'6", and weigh 115 lbs. (fine boned). I mention these things not as "virtue signaling" but to show you that it is possible to maintain an effective diet and exercise routine without much cost or inconvenience.
:thumbsup: Excellent!

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DNS
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Re: Dumbbell Training

Post by DNS » Sun Feb 18, 2018 4:56 pm

bodom wrote:
Sun Feb 18, 2018 3:35 pm
I built my physique using mainly dumbbells as I have a shoulder problem and barbells limited what I could do. I would be happy to give you a workout advice and diet plan.
bodom,

Is that you? Lookin' good! When you come over for a Raiders game, they might mistake you for the Tight End!

Weightlifting is one of my favorite exercises and sports. I do bench presses, leg lifts, arm curls. I don't look anything like bodom (I'm 55 yrs. old), but I'm in the top 0.1% according to some weightlifting tables for the amount I can lift in proportion, adjusted for body weight and age. :tongue:

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bodom
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Re: Dumbbell Training

Post by bodom » Sun Feb 18, 2018 5:28 pm

DNS wrote:bodom,

Is that you? Lookin' good!
Hey David it sure is!
When you come over for a Raiders game, they might mistake you for the Tight End!
Lol those players would make me look like a little boy compared to them. At my strongest I benched pressed 300lbs at a weight of 170. Most of those guys are 220lbs all the way up to 300 plus pounds and can lift a truck lol.
Weightlifting is one of my favorite sports.
Absolutely I lifted through my teen years up to now 35. I like to think of it as meditation in motion it takes alot of balance, coordination and concentration. It has helped me tremendously when dealing with depression and anxiety. There's just something about getting those endorphins coursing through the body.
I do bench presses, leg lifts, arm curls. I don't look anything like bodom (I'm 55 yrs. old), but I'm in the top 0.1% according to some weightlifting tables for the amount I can lift in proportion, adjusted for body weight and age. :tongue:
I used to lift for strength and did alot of powerlifring but it took a toll on my body. These days I mainly just lift light weight for alot of reps for overall Heath and cardiovascular benefits.

:namaste:
To study is to know the texts,
To practice is to know your defilements,
To attain the goal is to know and let go.

- Ajahn Lee Dhammadharo


With no struggling, no thinking,
the mind, still,
will see cause and effect
vanishing in the Void.
Attached to nothing, letting go:
Know that this is the way
to allay all stress.

- Upasika Kee Nanayan

alfa
Posts: 133
Joined: Fri Mar 18, 2011 4:43 pm
Location: India

Re: Dumbbell Training

Post by alfa » Sun Feb 18, 2018 5:33 pm

No_Mind wrote:
Sun Feb 18, 2018 7:02 am
Does anyone here do weight training? Can you suggest a good dumbbell routine for beginners? The ones on YouTube are far too advanced for my fitness level. I cannot afford a personal trainer.

Let me describe my need -

I want to lose weight but have no access to running .. too high temp and humidity for run in afternoon and I am not free to go out for a run in the morning .. also I do not want to run since I am heavy and self conscious of running with a large girth.

I have been toying with a schedule of push ups, sit ups, leg raises, free squats, calf raises but feel they are not enough. I am too fat to skip rope and have no access to a motorized treadmill.

I will like to add some dumbbell work since I have a pair of dumbbell rods (adjustable) and have following plates

2.5 kilo x 4
2 x 4
1.25 x 4
1 x 4

Making it possible for me to create dumbbells from 2 kilos to 13.5 kilos (each hand).

I also have a pair of 5 kilos and a 4 ft barbell bar which I would like to use for some compound movements like clean and press and squat and military press.

:namaste:
If you're okay with calisthenics, you can try pullups the single most important exercise. If it's too hard, you can try negatives (getting down portion alone until you become strong enough to do regular pullups). This exercise will do wonders, you wouldn't need anything else.

But if you;re only interested in weights, then better to stick to basics:
1) chest - db press and flys
2) Back - rows
3) Legs - squat
4) shoulder - do scott press (eliminate military press completely, you'll thank me later).
5) biceps - curls
6) triceps - extensions

These basic exercises will cover the whole body. Don't do cardio, just eat less.

Good luck.

Justsit
Posts: 648
Joined: Wed Oct 21, 2009 6:41 pm

Re: Dumbbell Training

Post by Justsit » Sun Feb 18, 2018 6:51 pm

DNS wrote:
Sun Feb 18, 2018 4:56 pm
Weightlifting is one of my favorite exercises and sports. I do bench presses, leg lifts, arm curls. I don't look anything like bodom (I'm 55 yrs. old), but I'm in the top 0.1% according to some weightlifting tables for the amount I can lift in proportion, adjusted for body weight and age. :tongue:
Sounds a bit like my brother. He turns 60 today; used to lift when he was in his teens and twenties,then stopped and put on a bunch of weight and was pretty unhealthy. His doctor threatened him with insulin injections, and that did it. He headed back to the gym and now works out 5 days/wk. He's still a big guy, maybe 240, and of course he tries to lift with the young guys; I think he said he was bench pressing 325 (?) when his body reminded him he's not 21 any more. He pulls muscle and tendons and ligaments every now and again, but that doesn't stop him. He's as stubborn as I am. :tongue:

Digity
Posts: 1385
Joined: Wed Mar 30, 2011 2:13 am

Re: Dumbbell Training

Post by Digity » Mon Feb 19, 2018 3:27 am

I'm pursuing calisthenics. You won't get big doing that sort of workout, but you can gain impressive strength and power. It also makes you more flexible and balanced, since some of the more advanced moves require a lot of stability in your core, etc.

I use to do heavy weightlifting, but it just wasn't for me. I didn't have the passion for it and found all the eating to be too much.

Very impressive bodom!

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